Live Love and Eat
Heal t h | Wellbeing| Nutrition
HOW TO SPRING CLEAN YOUR FINANCES AND UNCOVER YOUR MONEY LEAKS HOW IMPORTANT IS DIET FOR A HEALTHY IMMUNE SYSTEM?
Truthful or Useful?
When life gives you Lemons
ISSUE 85 MARCH 2023/ ISSN 2689-7741
HOW TO ACCEPT your "fat" body
ARE DIET SODAS BAD? How to get strong enough to do a pull-up
I'M MARCHING!
RADICAL RESPONSIBILITY: THE ULTIMATE EMPOWERMENT Get ready for Spring: How the planets encourage a fresh mind
Healthy Spring Recipes for the Whole Family
LIVE LOVE AND EAT
WHAT IS INSIDE ISSUE 85
03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 08 MEET OUR SPOTLIGHT 15 HOW IMPORTANT IS DIET FOR A HEALTHY IMMUNE SYSTEM?
27 HOW TO SPRING CLEAN YOUR
FINANCES AND UNCOVER YOUR MONEY LEAKS
31 WHEN LIFE GIVES YOU LEMONS
08
37 EXCLUSIVE!
GET READY FOR SPRING. HOW THE PLANETS ENCOURAGE A FRESH MINDSET
46
43 RADICAL RESPONSIBILITY: THE ULTIMATE EMPOWERMENT
ARE DIET SODAS BAD? Sodas & Diet Sodas and Your Health True Things I have Experienced Working with Clients
45
50 HOW TO GET STRONG ENOUGH TO
I'M MARCHING!
53 TRUTHFUL OR USEFUL?
DO A FULL PULL-UP
New Stories, New Writers
Editor’s Note New stories, new writers It is the month of March and Spring is just around the corner. Spring for me is a new beginning. Spring means longer days, sunnier skies, green grass, and a healthy look ahead to summer. It’s a hopeful season, filled with encouragement, change, and a sense of something new. I always like to de-clutter. Decluttering can mean anything. What about starting by decluttering your home Some of the benefits I experienced was that when everything was clean, nice, and organized the more it made me feel calm and pleasant. I also realized what gives me joy. I can focus more on things that needed to be done and organize my days. How will you be decluttering this Spring?
In this issue, we have amazing articles on Spring, if it is your health, fitness, or goals we have you covered. Be sure to check out our Recipe section for healthy Spring recipes. Meet our Spotlight for the March issue, Ingrid Harm-Ernandes and read all about the wonderful work she is doing in the world. Be sure to look out for new episodes for our Podcast, The Live Love and Eat Show. We have amazing speakers lined up. Enjoy the month of March.
Bernadine Otto
Editor-in-Chief
CONTACT US 4497 Wyndtree Drive #212 West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com
Our Team
4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com
Bernadine Otto
Jace Jacobs
Managing Editor Weight loss coach
Author/Happy Mindset Poet
Judy Brown
Victoria Kleinsman
Health and Wellness coach
Food Freedom Body Love Coach
Ryan White
Dr. Danielle Litoff
Fitness and MMA Coach
Doctor of Physical Therapy and Health Coach
Sherry Parks
Linda Watson
Money Mindset Coach
Astrologer & Soul Guide
Kim Klein
Sharon Clare
Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author.
Body Coach/Personal trainer
Tracy Markley
Ingrid Harm-Ernandes
Author, Trainer, Speaker, Radio Host, Ambassador
Pelvic physical therapist/Author
Copyright © 2023 Bernadine Otto. All rights reserved. Published by Live Love and Eat
SPRING DAY Trees begin to grow new leaves again and also flowers in spring. The temperature of the air and soil starts to warm up and the hours of daylight increase as the days get longer with the coming of Spring. Spring day is on the 20th of March and daylight savings is on the March the 12th
INTERNATIONAL WOMEN'S DAY International Women's Day is celebrated on March the 8th every year and after.
PLANT A FLOWER DAY Plant a flower day is on the 12th of March. Celebrate today by planting or transplanting any kind of plant. It can be sone indoors or weather permitting outdoors.
ET G U O Y UR D I D YO ET? YY P O C
Live Your Best Life With
Live Love and Eat
MEET OUR SPOTLIGHT
Ingrid Harm-Ernandes PT, WCS Pelvic Physical Therapist. Author of “The Musculoskeletal Mystery”: How to solve your pelvic floor symptoms”. Name of Business: Chipmunk Enterprises.
s e d n a n r E m r a H d i r g n I About Me
Connect with us Instagram: harmernandes LinkedIn: https://www.linkedin.com/in/ingrid-harmernandes-5057773b/ Facebook: https://www.facebook.com/ingrid.harmernandes.71/
I have been a physical therapist for over 38 years and began specializing in Women’s Health over 26 years ago. I was a pelvic physical therapist in LI NY originally and then in the Duke University Health System for the last 20 years. At Duke, I was the Co-Director and a mentor for the Women’s Health Physical Therapy Residency Program, responsible for the Women’s Health team program development, and participated in national research projects. Most recently I am the author of “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. I am married to my wonderful husband, have two great sons, a fantastic daughterin-law, and an amazing granddaughter!
How did you get started in your career? In What Year? I became interested in physical therapy many years ago while following a physical therapist as he was treating patients. My Dad suffered a severe hand injury and I saw firsthand what a significant improvement in function physical therapy made in my father’s life. When I saw how physical therapy could return people to performing tasks that were integral to their lives I was hooked. Physical therapists design strategies to improve function that is important to that individual as a whole. The beauty of the profession of physical therapy is that it allows you to combine knowledge of human anatomy and physiology with reasoning skills while staying mentally as well as physically challenged. I graduated from PT school in 1984 and was ready to tackle the issues that concerned my patients. I treated everything from back pain to ankle fractures, neurological conditions, and more. As I progressed in my career, I discovered the subspecialty of pelvic physical therapy. Pelvic physical therapy addresses conditions that people often are embarrassed to talk about let alone reach out for help. Urinary incontinence, constipation, pelvic pain, pelvic organ prolapse, and pain during and after pregnancy are often topics people don’t want to talk about and when they do they are often ignored or embarrassed. Guiding my patients through difficult situations and allowing them to return to their life when they had given up was exciting for both the patient and myself.
Who or what has been your greatest professional inspiration and why? I don’t think I have one inspiration but many. My patients are a major inspiration. They work so hard at their physical therapy and fight through the pain and limitations to achieve their goals and that inspires me to work hard with them. I have had many mentors who have inspired me to push myself further and be better at whatever I do. Colleagues, professors, my own residents and students as well as fellow pelvic physical therapists have all taught me patience and thoughtfulness as a therapist and as a person. My parents have taught me hard work and steadfastness in whatever I do. Not to give up. My husband and family have inspired me to keep going when I think I no longer can.
What advice would you offer to someone starting out in your industry? There is so much to learn and become proficient in, in pelvic physical therapy. Particularly when you are first starting, it can become overwhelming at times to feel like you have all the right skills to offer your patient the best care possible. My advice is to seek out mentors who can help you grow. Mentorship is of vital importance for developing expertise in this field, building confidence, and being the best you can be for your patients. Mentorship also demonstrates the importance of lifelong learning and giving back and as a result, encourages others to become mentors as they grow. This begins a cycle of a supportive learning environment that benefits everyone.
What professional challenges have you faced that have contributed to your overall success? Pelvic physical therapy can be a challenge just as a specialty. Many people, whether it is laying people or medical professionals, do not know what pelvic physical therapy is. It has been a challenge over my entire profession to teach people what pelvic physical therapy is, how it can help individuals, patients, and their loved ones, and how it can help other medical practitioners’ patients. I have presented regionally, nationally, and internationally to very diverse audiences and they are always amazed that there is a profession that can help pelvic conditions and that patients do NOT have to live with problems such as incontinence, pelvic pain, prolapse, pain during or after pregnancy -- just to list a few conditions. I believe that fighting for recognition of pelvic physical therapy and teaching so many people about the wonders of pelvic physical therapy have made me a stronger clinician and person. It has taught me the worth of sticking something out and the importance of advocating for others. Because my career has challenged me to step out of my comfort zone and speak in front of many people I have been able to successfully educate thousands upon thousands of people and make positive changes in their lives. Overcoming challenges has helped me personally become a successful physical therapist, author, and presenter but it has given me a great gift as well. I am fortunate that I learned skills that have let me teach others to take care of themselves and their loved ones. I am honored that they have let me show them a path to returning to their life comfortably and confidently. Are there any specific contributions you have made in your field which contributed to your success? (i.e. inventions/patents. Books authored or coauthored etc.) I have been very fortunate to work with some brilliant people who have encouraged me to step out into areas that I originally did not feel were in my comfort zone. As a result, I was able to contribute to numerous national research projects with the Pelvic Floor Disorders Network, where I worked as an interventionist, developed protocols, and became an author on shared research projects. I am the primary author of the paper “Assessment of the Pelvic Floor and Associated Musculoskeletal System: Guide for Medical Practitioners”. I worked with some amazing members of the American Urogynecological Society on this paper that changes many medical practitioners’ practice patterns. Mentorship, as I mentioned before, is extremely important in the growth and success of any profession. I was also extremely fortunate to be an integral part of the first pelvic physical therapy residency program in the US. In addition, I mentored many urogynecology, family medicine, and pain specialists. My most recent contribution is authoring the book: “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. I feel this is one of the most important contributions I could make. It opens up the door for understanding how the body works, why someone may have symptoms, what their conditions are, how pelvic physical therapy can help, and how the person can help themselves. I hope to bridge the gap of understanding and get patients and their loved ones the care that they need.
What do you do in your free time (volunteer, work, hobbies, etc.) I enjoy many different activities. When my boys were younger my husband and I was greatly involved in their sports and band activities. Volunteering was centered around these activities as well as Civil Air Patrol. I spend a great deal of my time educating a variety of different groups around the county and even the world about pelvic health and continue to advocate for improved awareness and pelvic health care overall. I enjoy gardening, painting, and the outdoors whenever I can. I am finally learning to take a deep breath occasionally and enjoying what is right in front of me! What would you like readers to know about you and why? I am the child of immigrants who worked so hard to help me find a great life. I try to follow their example. They never gave up even under terrible circumstances and odds. They taught me that with perseverance things will happen. I feel that has helped me in all aspects of my life. I feel honored that patients have opened up to me with what are quite often very difficult situations and have let me guide them along to a better life. I couldn’t ask for a better profession than that.
What is your favorite quote and why? These 2 following quotes both exemplify what I have tried to attain throughout my life. We all feel that everything is going against us at some time. Realizing that that is often what gives us our lift puts a different spin on how we are feeling and can put the “fight” back into our goals. "When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." -Henry Ford “Success is not final, failure is not fatal: it is the courage to continue that count.” -Winston Churchill What 3 tips will you give someone who is struggling to live healthy? Start with just one or two changes and add on changes as you progress. Stick with it but don’t worry if you are doing things perfectly. We all fall off the bandwagon. Don’t beat yourself up about it. Jump back on when you are ready. Advocate for others. When you advocate for others you will find that you will help yourself as much as you help them.
What kind of legacy would you like to leave the world? I would like to leave behind a legacy where patients get pelvic care earlier, better pelvic care, and that pelvic care is a normal part of everyone’s health care. The method to achieve that would be 3 pronged: Through patient advocacy. Educating patients about their bodies, what their symptoms may be, and how they can seek help. Making information accessible regarding urinary and fecal incontinence, pelvic pain, pelvic care during pregnancy, prostate issues, prolapse and so much more. This should be common knowledge for everyone. Through medical practitioner education. Pelvic health, particularly pelvic physical therapy, should be part of all medical practitioner training. Sharing educational resources, training with other practitioners, and workshops that increase this knowledge base will make referrals to pelvic physical therapy easier and quicker. Teamwork. This is for everyone. Many pelvic conditions can not be treated by just one type of practitioner. If we approach it with an interdisciplinary approach medical care is more complete. We look at the patient as a whole, not as a part. The patient is an extremely important part of this team. When the patient takes an active role, problems can often be solved more easily. A patient is more willing to take an active role if they are better educated. Each one of these prongs is addressed in my book. My hope is that over time my legacy can be easily achieved with knowledge from my book. People can advocate for themselves and others. There will no longer be a struggle to get information out there about pelvic health and pelvic health care will just be a normal part of overall health care.
What are some misconceptions about pelvic health? People think that pelvic issues are just normal. They have to live with them because they happen frequently and we just “put Band-Aids on it” rather than solve it. They laugh about “peeing in our pants” as if that should be accepted. People stop living their lives because they have so much pelvic pain and no one knows what to do about it. They live with pain with sex or stop having sex because of the pain because they have been told that happens after pregnancy or during menopause. These conditions are indeed common but they are NOT normal. They can be treated by pelvic physical therapy. Their lives can be restored. They do not have to live with these symptoms. Why did you write the book? After years of seeing patients have delayed treatment because either they did not know to ask for pelvic PT or their practitioner did not realize the patient could benefit from PT, I decided that it was time to write a book that helps the patient find their way to treatment much earlier. Education is key to people advocating for themselves and for others. The book is designed so that both the patient and practitioners can see how the anatomy is interconnected with the diagnosis. It explains teamwork, pelvic PT, and self-care. All the building blocks to receiving better care. My hope is that pelvic health discussions become part of everyday health discussions and difficulty accessing pelvic health care becomes a thing of the past.
HOW IS
IMPORTANT
DIET
FOR
HEALTHY
IMMUNE
SYSTEM? Written By Sharon Clare
In winter, when viruses such as flu are more likely to circulate, there are often claims made that you can boost your immunity by eating particular foods, but do they stack up? A healthy, balanced diet is important for supporting your immune system. You need sufficient energy and nutrients for the immune system to function properly, and poor nutrition can compromise it. But there is “no individual nutrient, food or supplement that will boost immunity, or stop us getting highly infectious viruses”, says Sarah Stanner, Science Director at the British Nutrition Foundation. So do you need to make changes to your diet for the sake of your immune health? The importance of five a day Aim to eat a wide range of fruit and vegetables to ensure you get all the nutrients your immune system needs. “Each micronutrient plays a different role in the immune system – don’t make a hero of just one”, says Stanner. Fruit and vegetables are packed with vitamins, minerals, and chemical compounds known as phytochemicals, which NHS Dr. Rupy Aujla says can be converted by your gut microbes into beneficial metabolites that fight inflammation in the body.
A
The color of a plant is determined by the phytochemicals it contains, and some of these are associated with “positive benefits for the immune system”, says dietician Sophie Medlin. The wider the variety of different colored plants you eat, the more types of phytochemicals you’ll consume. Red,
orange,
yellow,
and
green
plants
contain
carotenoids, which have been associated with boosting immunity. Evidence for the benefits of phytochemicals to immunity is not conclusive, but there is no health downside to eating five a day. Put some frozen or tinned fruit and veg into your trolley for when you run out of fresh – frozen can be more nutritious than fresh because it’s frozen so soon after picking. Tinned fruit and veg, including beans and lentils, count towards your five a day, but be careful to choose tinned fruit with no added sugar.
Support your gut Professor Tim Spector, Professor of Genetic Epidemiology and lead on the Covid-19 Zoe symptom study app, says research suggests a connection between the bacteria in your gut and the functioning of your immune system. He explains that the wider the variety of plant fiber you eat, the healthier and “more diverse” the bacteria in your gut will be. The optimum level of variety is eating “30 different types of fruit and vegetables per week”, including nuts, seeds, and herbs. But there are additional ways to support your gut bacteria via diet. Vegetables are a type of prebiotic, a group of fibercontaining foods that ‘fertilize’ existing bacteria and encourage microbe development. Other prebiotics includes wholegrain foods, such as brown bread, rice and pasta, beans, and pulses. The average UK fiber consumption is below the recommended daily intake in every age group, according to the National Diet and Nutrition Survey, so this is really worth thinking about.
Eating probiotics, such as live yogurt, quality cheese (not the ultra-processed stuff), and fermented foods, encourage more microbes to grow. But it hasn’t been proven that they reach the gut. Spector’s advice is to limit ultra-processed foods, sugars, sweeteners, and preservatives, as they have been found to “reduce the diversity of bacteria” in your gut. Food vs Supplements Supplement sales received a boost last year, according to research organization Kantar. Medlin argues you can absorb more nutrients through whole foods than through supplements and adds that phytochemicals cannot be replicated by supplements. However, she advises a multivitamin can be helpful if you are not getting all your nutrients from your diet or are unwell. Vitamin C supplements are popular, and this vitamin is very important for the immune system, but in reality, few people in the UK are deficient in it.
Nutrients for immunity Stanner highlights the following nutrients as important for normal immune function: Vitamin A supports T Cells (a type of white blood cell that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red, and green (leafy) veg, carrots, sweet potatoes, red peppers, and yellow fruits, into vitamin A. Liver, whole milk, and cheese contain retinol, a preformed version of vitamin A.
Vitamin B6, B12, folate, selenium, and zinc help produce immune cells. Poultry, fish, egg, and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs, and fortified foods contain B12. Green vegetables, pulses, nuts, and seeds are good sources of folate. Brazil nuts, fish, meat, and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread, and cereal products such as wheat germ. Copper helps protect and fuel immune cells. Nuts, shellfish, and offal are good sources. Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including whole grains, nuts, beans, and dried fruits, aren’t as easily absorbed. Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF. If you think you might be consuming too little (or too much) of a particular nutrient, type it into our nutrition calculator below to find out how likely that is, based on your age and sex.
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 in 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 www.bodycoachfitnesseducation.com www.businessvault.net 07875086760
HOW TO ACCEPT YOUR “FAT” BODY
Written By Victoria Kleinsman Eating disorders and weight
The stereotype is that people with eating disorders are emaciated. That’s certainly not always true.
85% of people with eating disorders are NOT
Genetically my body did “go there” when I had anorexia
underweight using the measurement of BMI.
and it was obvious that I had an ED. When the anorexia
Even though I think BMI is BS, I’ll use it in
morphed into bulimia and binge eating, I didn’t look like
context with this explanation. You can be
I had an ED but I was still very much IN a restrictive ED.
underweight for your body yet overweight on
I’ve worked with many women who are in bodies where it
the BMI scale. You can be a “healthy BMI” yet
is not obvious that they have a restrictive eating disorder.
be underweight for your body.
Their doctors don’t diagnose an ED and in fact, often
And so that 85% who are not considered
praise and encourage disordered behaviors if the person
underweight and who have an ED are just as
isn’t in a very thin body or considered overweight on the
valid as someone who is underweight using the
BMI scale.
BMI scale.
That’s like not helping someone who has depression because they don’t look like they have depression… I’ve worked with clients who have been restricting far more than I used to restrict but because they are in normal-sized or larger-sized bodies, nobody is saying they should eat more. Nobody is saying they should get help. Nobody can see the physical effects of the ED. But that doesn’t mean it’s not there. An ED diagnosis should be based on the person’s behaviors and how it is affecting their life and their mental health. It shouldn’t be reliant on their body size.
Social capital If you’re in an ED, in recovery from an ED, or have recovered and your body is considered “fat” then the question becomes, “how do you accept your fat body in the society we live in?” Being thin or having a “great body” gives you social capital. Privileges. People treat you differently. Not everyone but most. It’s like being wealthy… having a lot of money or being considered rich gives you social capital. That’s the root of most (not all) eating disorders, seeking approval and acceptance from society. (Another root of eating disorders is due to trauma and a way of coping). It’s natural for us to want to seek acceptance and approval due to our genetics. If we weren’t accepted way back when then we’d have been rejected from the tribe and therefore been left to fend for ourselves. The outcome of that would have most likely been ‘death’ at worst or at best a life full of struggle. I’m going to share one of Brene Brown’s quotes that really clarifies what I’m about to share; “If you spend your whole life trying to fit in, you’ll never truly belong” Bene Brown We no longer live in a tribal setting where if we were to be rejected it would be a matter of life or death. Yes, we live in a society that treats people differently depending on their body size – which is fucked up – but that doesn’t mean we have to live this way forever. We get to be the change that we’d like to see. And this change IS happening. Slowly but surely. I am a part of it and you can be a part of it.
So what can you do? “How do you accept your fat body in the society we live in?” Well, in all honesty, even though this might not sound like an answer, the answer I have for you is this;
“You have no choice. You have to accept your body. Your body is the body that you’ve been given. And YOU only have this life in this body. And in this lifetime your body is not going to change its genetics. You can restrict and restrict and restrict which you most likely have been doing (whether or not you were capable of sticking to that restriction or not doesn’t matter, you will still be restricting mentally and emotionally regardless) but that will not get you anywhere good. It doesn’t work and it doesn’t change your genetics.”
Your only option is to stop restricting yourself and work on your body image. You’ve most likely come to the conclusion that restriction actually causes your body to want to store more fat anyway. Most people’s bodies are predisposed to hold onto as much fat as possible when in an energy deficit … because that’s sensible! Your body doesn’t all of a sudden turn stupid because you want a smaller body… it won’t go – “Oh there’s not enough food in the environment, therefore I won’t store fat” Your body is too smart for that.
“And so if you’re in a naturally “fat” body, no amount of restriction will “work” AND if it did “work” AKA if you were able to lose a lot of weight and be in a smaller body, it will completely fuck you up mentally anyway and so its completely off the table regardless! Restriction does not work. Your body knows what it is doing, Your unsuppressed, healthy and natural body weight may be “fat” but it is perfect for your body.
“Body diversity is a thing. It may be fashionable and desirable to be in a lean body, but that is unfortunate. That’s not how bodies work. Bodies come in all different shapes and sizes. This might be hard to accept but recovery from an ED (anorexia, orthorexia, bulimia, binge eating) is about not suppressing your natural body weight and accepting what that may be. If your body naturally and optimally wants to be a BMI of 30 for example (like mine) then to be anything other than that, you’ll be restricting. And if you’re restricting then you’ll have an eating disorder… evidently which is why you’re here.
You need to make the decision of “I’m going to fully recover and I’m not going to suppress my body weight. And wherever my body needs to go and whatever my body deems appropriate, I’m going to allow it to happen and I will stay completely out of it.” Then you can relax into that. You can’t go into recovery and say “I’m going to go all in and not restrict but if my body gets to a certain size or weight then I’m going to start restricting again” because some people’s bodies are larger sized. They are naturally supposed to be there and look fabulous there too!
Body acceptance “Strong authentic women do not suppress their natural body size.”Tabitha Farrar It’s not about changing your body it’s about changing your perception of what beautiful is and changing your perception of what your body should be and releasing judgment around that. Ultimately it comes down to this: You’re either restricting and suppressing your body weight and living in the hell hole of an ED or you’re not. And you’re eating unrestricted and letting your body do what it needs to do. Which one is it? You can’t recover and be restricted. The only option for you to be happy in this lifetime with the body you have is to figure out how you can accept the body you have when everyone else around you is afraid of being fat or getting fat. That’s the shit show that is society. So stop fighting your body. Start to make friends with your body and have a goal of accepting and loving yourself and your body as is. And if you have that goal you will absolutely achieve it because if you have or have had an ED you have everything you need within you TO achieve any goal you set for yourself. End of.
I promise you if you set that as an intention – to be happy in your body – then you can and
And I know that you CAN accept and be happy in your body
you will be able to. I’ve supported many clients
at its natural, beautiful, designed to be body weight. This is
to do it and I’ve seen many influencers do it in
your time. If you were born about a hundred years ago then it
“fat” bodies and you can too.
wouldn’t be an issue… but you weren’t… you were born now.
WHY do you give so much of a f... what others think of you? If you can live your life not giving a f... what others think of you then you’d be free.
TO RECAP WHAT ACCEPTANCE LOOKS LIKE: Body Acceptance
Unconditional love
Body neutrality
The way you’d love a child or a pet
It is what it is – meeting life on life’s terms Acceptance is letting go of resistance – letting go of fighting reality and then surrender is the embodiment of acceptance and FEELS good. Color of the sky .. blue, grey? Do you accept that? or do you try to use your willpower to change it?!
When you see photos, maybe you might have a judgment about your appearance but there’s an underlying feeling of ‘ah but that’s me and my body, that makes me, me. I love me.’ Knowing/believing that you are more than the appearance of your body.
Restricting is false control – it’s like building, dismantling, and then rebuilding a table over and over again… OR if you CAN restrict without bingeing then it’s like dismantling a table and then leaving it dismantled. You have no table and it’s in pieces on the floor…have you had enough yet?
Your body is the least interesting thing about you Loving yourself and your body through life as it changes Noticing fatphobic self-judgments but then choosing to send love to yourself and your body anyway but love isn’t conditional.
Body Appreciation Gratitude Being IN your body What your body does for you and what it allows you to experience Always someone worse off
Body positivity Celebrating the way your body and other bodies look Glass and 200ml water – it just is. 200ml water How can you see the glass as half full, not half empty?
Victoria is a Certified Transformational Life Coach specializing in helping highachieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg
You can add tasty things to the water, make the glass look pretty, etc but it is still 200ml in the glass. What feels expansive and what contractive? The truth feels expansive.
feels
How to Spring Clean your Finances and Uncover Your Money Leaks Written By Sherry Parks
Spring is coming. Can you feel it? When I lived in West Virginia, spring was my favorite season. Mostly because I dislike winter, but also because of all the little flowers and green things that would start to pop up. Even in the cold and snow. Now that I live in Florida, I know spring is coming because of all the birds singing. It seems they sing so much more in the spring. And yes, there are some new growing things they just don’t stand out quite as much to me as they seemed to in West Virginia. I love spring. I don’t know about you, but one of the things that happened to me is that I get urges to clean my house. Spring cleaning is a thing for sure. And it’s always a good idea to wipe down walls, wash windows, clean behind furniture, and donate items that you don’t use or need anymore. It’s good to do things we don’t always do in our everyday cleaning. When I do these things, I have a huge sense of accomplishment. I love how the house smells, looks and feels – so clean and tidy. I love knowing that I’ve cleaned and decluttered in a way that isn’t routine. This month, I thought I’d share some spring-cleaning tips for your money AND your money mindset. Just like spring cleaning a house, your finances could use a refresh too!
Wipe Down the Walls – Tally up your Accounts Often with money, we see things as individual pieces and we don’t quite see the whole picture. It’s kind of like the walls in a room, we don’t pay attention to all four of them until we are wiping them down. For our finances, it’s a really good idea to look at the whole room. Instead of just noticing your pay stub or the bills that came into your email, why not sit down and tally everything up? How much debt do you have? How much savings, including retirement? Is your income as expected? Are you missing any bills? When you stop and look at the big picture, you can see what might need attention and what is on track. I highly recommend that you do this exercise at least once per year. And spring is the perfect time. This process can be enlightening.
Wash Windows – Clear up Misconceptions This one goes hand in hand with number one. If you’ve been ignoring your money, you might be looking at things through a cloudy window. I had a client who had his mortgage set up on auto pay and he didn’t realize it. For over a year he paid his mortgage and it was drafted from his account. Instead of applying the extra payment to principal, his bank applied it as a regular payment. He ended up paying interest twice each month. And by the time he figured out what was happening, things were so messed up that it took months to get corrected. It doesn’t matter how much or how little money you have, it’s really important to pay attention. Sometimes we do things that we believe will improve our finances, and we forget to check on them. Examples to look for: Are your retirement/savings account contributions automatic? Is the correct percentage being applied? If it’s an employer retirement account, is the match showing up in your account? Has the extra you’ve paid on debt been applied correctly? Are there charges being made that you didn’t authorize? Is a family member using debt in a way you hadn’t anticipated? These are just two things to check for. I couldn’t possibly list them all here. The important thing is to make sure you are seeing the truth rather than something distorted by expectation or assumption.
Clean Behind the Furniture – Look for Leakage or Unused Expenses. It is so, so easy to forget about a subscription or to assume small expenditures are not affecting you. So easy, in fact, I have a perfect example for you from my own life. I recently started playing this game on my phone called Fishdom©. I found that I really enjoyed it because there weren’t any advertisements. However, the way they make money is by charging you to get more lives or help with the level you are on. Every now and then, I’d pay $2.99 or $0.99 and sometimes $4.99 if there was a special. When you are in the game, it’s super easy to spend money. And I found myself doing it thinking - It’s only $2.99, I’m not going to the movies this week. Or, it’s $0.99, that isn’t anything. Well, doing my spring cleaning, I decided to tally up all my game expenses for the month. Shockingly, I was at $48.81! What! How is that even possible? Needless to say, I’ve removed the app from my phone. That amount of money would serve me much better in another area. An area that is moving me toward my goals and sadly, spending money on a game isn’t doing that. So, I encourage you to take a good hard look at subscriptions, game spending, another entertainment spending, specialty coffee drinks, etc. There are all kinds of ways that small amounts of money get spent without us realizing what the totals are. So, look in those dark spaces, you might be surprised (like I was) at what you find. These are just a few ways you can spring-clean your finances. Paying attention to our money is one of the best ways we can improve our financial situation and our mindset about money. It’s all about empowering ourselves with knowledge. Knowledge gives us choices.You might choose to leave things as they are, or you might choose to make some changes. Either way, gathering the knowledge (spring cleaning), is the ticket - The ticket to conscious financial decisions that just might help you reach your goals faster.
Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their mindsets, emotions, and actions regarding money so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood. https://mailchi.mp/0ba1f1d8913a/money-workbook
When life gives you
you lemons W R I T T E N B Y K I M K L E I N
THEY CAN BE SOUR OR SWEET, DEPENDING ON WHAT YOU DO WITH THEM When life doesn’t turn out the way we’d hoped, planned,
or
expected,
we
feel
tremendous
disappointment and start doubting everything, including ourselves. What we need to acknowledge first is that we aren’t in as much control of our lives as we think. Things can change on a dime. Events happen, and life happens, as we all just witnessed these past few years with the Covid pandemic. But what we can control is how we react to the things we can’t control!
There are several things I incorporated into my life to help me. First, accepting where I’m at in my life today (and that’s no easy feat) and second, keeping me looking forward instead of back, because hey, there is no future in the past, and we can’t go back. Plain and simple. You know, some people are optimists, some pessimists, and I guess I’m somewhere in between — I consider myself a realist. So, here are some of the things I did to make all this easier: I started practicing Gratitude. I’ll admit, there were (and still are) days I wasn’t grateful at all. It took everything I had to find just a few things to add to my nightly gratitude journal — things like my morning coffee, a shower, and a bed to sleep in.
It wasn’t too much of a reach, but I seriously couldn’t think of anything other than the basics to be grateful for — and I know, my basics are someone else’s luxuries, but that wasn’t how I was feeling at the time. I made it a practice to start noticing good things, beautiful things, living things, and to make a note of them during the day. Nature Yes, flowers, sunshine, ocean breezes, trees, clouds, an early evening rain shower, and a new coffee shop in town that I needed to try. Practicing Forgiveness When we think about forgiving, we usually think of forgiving someone else — well, now is the time to forgive ourselves. We forgive ourselves for past mistakes or bad judgment, for not knowing better. Our past is just that, our past — and if we don’t let it go and stay present or future-focused, we become prisoners of that past, victims in that story. We hold on to hurt, grudges, and regrets. (I have some great forgiveness practices if you’d like me to share them with you. Just send me a message and I’ll email them to you!)
Journaling. I would free-write, using prompts, such as I’m sad because, I’m ashamed because, I’m disappointed because, I feel guilty because, or, I’m angry because . . . When freewriting, don’t analyze, edit, spell check, or judge. After you’re done writing, take a deep breath and acknowledge your courage in working on this exercise. Then you can either rip up the paper into tiny pieces or burn it. This helps you to fully release the energy of your emotions. Staying present — being mindful. Focus on the now. When we look too far ahead, we can become fearful, and if we keep looking back, we can become sad, resentful, or depressed. Being mindful is simply noticing what you are doing in the moment — whether it is enjoying your cup of tea, washing the dishes, or writing a letter — focus on that activity — stay with it — 100%. Having a purpose. When we have a purpose — we stop focusing so much on ourselves — we get out of that victimhood mentality. A purpose can be anything that gets you up each day and out of bed. It can be as simple as tending to your houseplants, your garden, and your pets, or something major such as volunteering, helping the homeless, fighting human trafficking, or finding a cause that touches your heart. When we are busy helping others, we help ourselves as well. Life becomes bigger and can become much more meaningful.
Feeling and honoring all my feelings. I honored all those things I wished would’ve happened. But then accepting and appreciating the way things are today. The best thing we can do is to stop dreaming about the life we never had and start living the life we’ve been given. Trusting my future. Trust the future, whether trusting the universe, God, or yourself, to bring wonderful things into your life. It’s not over till it’s over — and we still have time. As long as we’re here, we still have the opportunity to create a life we love — a life that is gratifying. Work on letting go of the past. You can visualize taking all those painful memories of your past and forming them into a ball. Feel the heaviness of the ball and notice how it weighs you down. Then imagine throwing the ball as far as you can. This allows you to see that you and the ball of the past are separate. You may find that this helps you to lessen the emotional impact of your memories. So, after years of wondering how my life seemed to have gotten so off track, judging myself, and feeling a combination of both shame and guilt, I got tired of throwing myself endless pity parties (those parties consisted of watching daily episodes of Sex in the City, eating baked Lay’s potato chips and rice pudding!) I knew I needed to control the way I was thinking about my life instead of letting those thoughts run my life. So, that much we can control. We get to choose. Which will it be? Sweet or sour?
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
PAGE 1 • LE VOYAGE
GET READY FOR SPRING HOW THE PLANETS ENCOURAGE A FRESH MINDSET
The month begins with Mercury, the planet of communication and intellect, exiting the sign of Aquarius and entering Pisces. Mercury, the mythological messenger, will leave behind the energy of Aquarius which has been fast-paced, logical, and unconventional, and allow us the time to process things in a more deeply, introspective, and compassionate manner. When Mercury enters Pisces on March 2nd, be prepared to experience a more imaginative and dreamy mindset. Your words don’t just come from you, they come through you.
Written By Linda Watson
There is a sense of intuition associated with this combination. Lean into this energy for the next couple of weeks so that you can take advantage of the perceptive and creative nature that comes with having Mercury in Pisces.
By March the 18th, Mercury will move out of Pisces and into the sign of Aries where communication, learning, and ideas are again expressed in more passionate, innovative, and direct ways. You may be able to initiate into action some of the creative thoughts that you had when Mercury was in Pisces. However, be aware that listening may not be your strongest gift during the time that Mercury is moving through Aries. You may have to remind yourself that it is important to listen to other people’s points of view in order for you to learn to see things from different perspectives. Also, during this first week of March, from the 1st through the 6th, the Moon will be in her Waxing Gibbous phase. This is a week to prepare for the Full Moon which is right around the corner. Mercury in the sign of Pisces will be quite helpful in quieting your mind so that you can concentrate on areas of self-development and self-awareness. You can begin to devote time to reflecting on the ways you want to improve your life, your work, and your relationships. Focus on the best ways you can progress and grow. The Full Moon will then occur on March 7th in the sign of Virgo, which is the sign ruled by Mercury. A Full Moon in Virgo reminds us of the importance of being useful and of service to others. You may be in a situation that requires you to mentor another person. Or you just may feel your happiest being busy with your day-to-day routines and organizing life for yourself and others in your family or work environment. Even though you feel amazing being able to help others, be sure you set boundaries so that your good intentions are not taken advantage of. At the exact same time, a major change is happening when Saturn leaves Aquarius and enters a 2-year transit through the sign of Pisces. How in the world does the “Father of the Zodiac” behave in the watery and compassionate sign of Pisces? Saturn is the strict and authoritative father figure who makes the rules and sets our curfews. He provides structure and boundaries. Teaches us about responsibility and forces us to have discipline and order in our lives. Saturn Is practical and anchored in reality. Pisces on the other hand is ruled by the planet Neptune. The planet that represents spirituality, dreams and fantasy, imagination, and our capacity for compassion and sensitivity. So, what can we expect to see as Saturn spends the next 2 years in this sign? Possibly some great things can come out of this. For instance, on a societal level, the way this country looks at and deals with mental health issues. Perhaps the powers that be will get more serious regarding these matters by taking a closer look at what could be beneficial for those struggling to stay emotionally and mentally stable by passing legislation making it easier and more affordable for people to get the help they need in terms of therapy and in-house treatment.
Other areas that may come to the surface could be making greater strides in the legalization of cannabis, or perhaps some greater rules and regulations around social media, or maybe something as simple as creating less confusion in your own personal life. Allowing your eyes to be wide open to friends, lovers, your career, or wherever you have the tendency to view things through “rose-colored glasses.”
I highly recommend that you take a look at the area of life in your chart where this transit will be moving during these next 2 years. This will help you to see where you need to be more responsible and to understand the importance of learning everything you are capable of in this area of life. To know and recognize boundaries and to develop discipline and structure. If you don’t know how to do this, contact me or another trusted astrologer for help in breaking it all down. Venus enters Taurus on March 16th and will be here until April 10th. Venus is in her rulership in this sign which means that she is very comfortable and happy here and has full access to all of the sensual and earthly pleasures that Taurus has to offer. What this means for us is that it is an opportunity for us to do more of the things that we love. To be open and aware of what we are drawn to and to let ourselves enjoy the things that bring us pleasure. Venus puts us more in touch with the beauty of the world around us, as well as the beauty within ourselves. For these next few weeks allow Venus to set the stage for what makes you happy, allow yourself to appreciate what you view as beautiful, and open yourself to love, and affection, and reignite the fire within your close relationships. Again, I suggest taking a look at which house Venus will be transiting in your own chart so that you can see where the emphasis will be in attracting what you want. It may also help you to realize that what you wanted a year ago, may not be what you desire now. It can help you define what you want and what it is that will make you happy. March 20th signals the start of an amazing week of new beginnings and also a major planetary shift which may be THE most important one of the year and beyond.
On March 20th, we welcome the Spring Equinox. At the same time, the Sun enters Aries. Both the Equinox and the Sun transiting into Aries marks the official arrival of spring and the astrological new year. With this comes the anticipation of what each day will bring and creates hope and excitement that new beginnings could possibly be around every corner. Pay attention to the area of life where your light seems to shine. Look closely at what is going on in your life and where you may possibly be able to find a new purpose in what you are doing. The very next day, we have the New Moon also in the sign of Aries. New Moons are always about new beginnings and when you factor in the timing with the Equinox, this New Moon is really encouraging everyone to put on their creativity hats, decide on the seeds you want to plant for the year and be courageous. This is an absolutely magical time for setting intentions for your year. Make your wishes and visualize seeing your dreams come to fruition. This would be an absolutely perfect time to tune into your inner self by meditating on your wishes, then journal about what you want to create. Continue this practice throughout the year for the best results. Let’s end by looking at that major planetary shift that is happening on March 23rd. For the first time since 2008, the planet Pluto is changing signs and transiting into the sign of Aquarius. This won’t take place all at once. Yes, it begins on March 23rd but will swing back out into Capricorn on June 11th. It then transits back to Aquarius in January of 2024 until September 1, 2024, then finally moves back into Aquarius permanently on November 19, 2024, for the next two decades. This will be important to remember as we continue to understand the importance of this shift. Pluto is the planet of death and rebirth, regeneration, and transformation. In Greek Mythology, Pluto was Hades the Lord of the Underworld. This is an extremely powerful planet and symbolizes our personal power. He represents the power of shattering and reconstruction. Every time you have been betrayed, lied to, deceived, or had your emotions crushed, Pluto is the planet that gives you the power to go to the depths of hell and come back stronger. This energy is about forcing intense issues into the light for the purpose of self-transformation and soul renewal, hopefully emerging more enlightened and clearer having learned powerful lessons. On a personal level, wherever Pluto is transiting in your chart is where you will see ongoing change and probably the most profound transformations in your life. Try to use this energy to guide you through your deepest issues without fear, but with a curiosity of how to come out on the other side a more enlightened being. I say, embrace your power and “don’t fear the reaper.” Whatever is supposed to happen will happen for your greatest good. Wherever there is a death, there is a rebirth.
When we look at how it will shift our world collectively, as Pluto leaves Capricorn and moves into Aquarius, it signals perhaps the end of the rules and structures that have bound our society in terms of social and governmental structures. I think we can all agree that we have been witnessing the collapse of these things as we have always known them. And these changes will not be happening suddenly. It will be a slow and painful process until Pluto stops moving backward and forward and finally settles down in November of 2024. We probably will witness many ups and downs and transformations, not seeing the total fall-out or change until after Pluto has made his final move. When Pluto enters Aquarius, we can expect to see a new era in terms of societal ideals, hopefully in the transformation of humanitarianism and social justice for the better. Probably many changes involving science and technology. But, it could also indicate some type of revolution. Aquarius is known for not only being innovative and progressive but also for breaking the rules. In its best outcome, I’m hoping for a more cooperative society. Where we finally understand what works and what doesn’t. When people finally see the inequality and injustice that still exists in our society and we finally make strides to right any imbalances.
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
I want you to take a second and think of when you were just a child. What did you think your life would be like today? Be honest, are you living a life that the younger you would be excited for? These are tough questions. It requires a good deal of reflection and self-awareness, and that often doesn’t feel too good after life has given us a few good ones on the chin.
The reality is that when we’re young we can’t truly grasp what life is like. We don’t really know what the world has in store for us, and for nearly everyone, the journey of life is littered with potholes and all sorts of unexpected turns. It’s not crazy to assume that if you’re reading this, you’ve had your share of setbacks. I know I certainly have. I’ve dealt with setbacks in my health, my business, and my relationships. Really all across the board. I remember there was a stretch where within a year, I lost my business, my apartment, and a long-term relationship with a woman whom I loved very much.
There were times during this where it was so hard to simply keep my head above water, and you better believe I had all sorts of excuses locked and loaded and ready to spare my feelings through it all.
See, that’s what the ego does. It tries to protect itself and it does so in a way that takes the burden of responsibility off of you. After all, if it’s all someone else’s fault then you can’t very well be blamed for much. That feeling is a trap though. It’s incredibly disempowering to view the world as a predatory place that will just exploit you, knock you down, and never let you back up. We almost all think that at some point or another though. Thinking of that kind is a prison that can be so hard to break free of because it kind of feels good to not have to take ownership. Without the burden of fault, you can’t be obligated to change either, and that’s the problem. Understand that our brains are wired to do two things: pursue pleasure, and avoid pain. Every choice you make is to do one of those two things. Creating the framework that life happens to you can feel kind of good because it protects you from having to better yourself. Hell, if you drum up a sad enough story, you can even score the social equity of getting sympathy from loved ones. With this thinking, you have a carefully laid out trap that just keeps you down because you don’t have to make yourself get back up. The power is in the opposite thinking. It’s incredibly empowering to realize that you’re not where you want to be and it’s your fault. Yeah, the ego may be a little bruised, but knowing that you’re the one who messed things up is great because that means you can fix things. You can change. You can improve. You can get it right next time.
When I audited the setbacks I had, I played a role in all of them. In the moment, in each instance, I had the urge to blame circumstances around me. At times I gave into that urge. At best in each of those instances, nothing changed, and I just kept spinning my wheels. Often, however, things got worse because I was looking at things from a position of ego and letting myself play the victim, when there were simple moves I could have made to improve my situation by just taking ownership of it. Accepting the fact that you’ve played a role in the shortcomings in your life is the only way to true empowerment. It’s the first step on that journey. From there comes the understanding that if you have the power to break things, you have the power to fix them as well. That is true empowerment.
Ryan White is a fitness and MMA coach who has been in the fitness industry for over ten years. Growing up obese and unhealthy, Ryan changed and committed to a healthy lifestyle when he decided to become an MMA fighter. Having lost over one hundred pounds in preparation for a competition, he now strives to help others make meaningful change having trained everyone from marathon runners and UFC fighters to average Joes and Janes. Ryanwhitefitness@gmail.com https://www.instagram.com/ryanthegreatwhite85
I’m Marching! Written By Judy Brown I’m marching in to March! And I’m ……. Marching in to spring fever…. Marching in to the soft green of new leaves….. Marching in to shining bright….. Marching in to cleansing my winter blues…. Marching in to new spring veggies…… Marching in to bird nests and baby birds….. Marching in to sharing sunny smiles…. Marching in to the fragrance of cherry blossoms…..
Marching in to shedding sweaters…. Marching in to new and fun recipes….. Marching in to new colors….. Marching in to daffodils blooming….. Marching in to vibrancy…. Marching in to new ideas….. Marching in to breathing fresh spring air….. Marching in to all things new….. And…. Marching with great anticipation! Happy March!
Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups. She has a blog and several published works. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/
ARE DIET SODAS BAD? Written By Tracy Markley
Sodas & Diet Sodas and Your Health True Things I have Experienced Working with Clients I have several situations where sodas & diet sodas interfere with weight loss and health in clients who refuse or can't give it up. I am going to share with you a few extreme true stories. I will be using made-up names to keep clients privacy. I will begin with Sally. Sally came to me to lose weight and get her body healthy, the most popular client request. She was 60 pounds over a healthy weight for her body size. She was also on a few prescription medications. Sally started to feel a little better but not near where she should be. As we worked together she finally told me that she drank 12 cans of diet soda a day and so does her husband. She said she has been doing it for many years. Sally was only in her early 40's. She and her husband decided it is time to give the soda up. They did. She went a few weeks without it and she said she was starting to feel better. She was appearing to begin her progress toward her health goals. Then she started having to leave workouts because she did not feel good. She could not walk up the stairs without giving up halfway because she felt weak. This was all to an extreme. I was very concerned for Sally. She tried so hard to push through whatever she was feeling and still come to exercise even if she only stayed 20 minutes. I told her she needs to see her doctor. I told her maybe it is a possibility that she drank so much diet soda that her prescription medications were based on her body being in toxic mode and they needed to be adjusted. She saw her doctor and this was the answer. She had to take a break from exercising until they could get her balance back inside her body. This took almost 6 months. It was like a drug addict detoxing from their drug. A Fibromyalgia Patient Betty was 40ish years old with fibromyalgia. She also drank diet soda all day long. I never got the actual number of cans a day from her. She was always having pain and setbacks in her condition. I spoke to her often about the foods and drinks she puts in her body. (There's a whole list of no-nos with fibro patients/clients-another posted for another day.) Diet soda is one of the worst things for this condition. (there is a list.) She stopped a couple of food items she was eating as well, and stopped all diet sodas. She went symptom-free. No bad days. All good days. She did this for 3 months. Then she started drinking her diet sodas again and ALL her symptoms and frequencies of them came back. I don't see her anymore, this was several years ago. But the last time I saw her she was still drinking the diet sodas and complaining about her pain. Even though she now knows for a fact what to do to stop it. She won't do it for herself.
A grumpy obese 38-year-old man with headaches. 24 Cans of Diet Soda a day, not a week, but a day. I will call him Mr. Pop because he was filled with soda pop. Yes, I wrote 24 cans of diet soda a day. 24 cans in a week are bad but in a day. Wow. I was shocked when I was told this. He was 38 years old and weighed over 300 pounds. He was grumpy often and got frequent headaches. He stopped cold turkey on his sodas and did great. He lost weight. He was not grumpy. He had no more headaches. He did this for only 2 months, and he went back to his sodas. He and his wife moved away. I don't know the rest of his story. I hope it turned out for the better. His wife loves him very much and she wants him to be around for a long time. Here is what I tell soda/diet, soda drinkers. Only the ones who want to hear listen.
All of my clients who were obese drank at least 3 or
Growing up my dad and stepdad both told me if my car
more diet sodas a day.
does not start to look at the battery and if it was all corroded where the cables attach to the battery most likely cleaning
When a body has to spend extra energy trying to
this will fix the problem.
break down man-made chemicals it distracts the body
I was working at a Pediatrics office years ago and the lab
from breaking down cancer, tumors, and other things.
tech's car would not start. She drove an old Volvo. She
The human body was made to heal and try to reject
drank a diet soda with her lunch every day at work.
and break down things that are not good for it.
So of course I said go get your soda and let's try this. She popped open the hood of her car. I took her diet Pepsi,
You can clean the oil stains off your driveway with
and poured it over her corroded car battery. She walked
coke.
over and the car started. Yep, just like that. From that point
If you take a penny and put it in a cup of coke, it
on I saw sodas and diet sodas as poison for the body.
cleans it. Coke has been used to clean toilets.
My cousin is a cardiologist. (A heart doctor) He told me he
If you take a tooth and put it in a cup of soda, it
has done surgeries on people who drink several cans of
rots. You can watch it.
sodas a day and they are decayed inside. UG.....Yek. I found this a while back. I don't know how real all the facts are, but I would know there is some truth behind this. Aspartame is in many diet sodas.
I have people tell me, that it has sweet and low or equal in it. My thoughts are still this. Man-made chemicals are harder for the body to process. The studies warning us are there for the health benefit for everyone. If you don't feel well and you use these things, stop. There are too many natural sweetener options you can choose from that don't have negative side effects. The Knowledge is out there all over. Now it is only what you choose to do for yourself. Be good to you! Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 11 books. Her work is known for training stroke survivors. She is the 2021 IDEA Personal Trainer of the Year. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and for helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. www.tracymarkley.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt https://twitter.com/TracylMarkley www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit
H OW T O GE T S T R ON G E N OU GH TO DO A FULL PULL-UP Wr i t t e n By Dr . Dani e l l e Li t of f
Many women shy away from doing pull-ups because they can’t do one right away. You have to build the muscles and the form up over time to do a proper pull-up. The strength to do a pull-up comes from your shoulders and back, and for most women, even those who are athletes, these can be harder muscles to develop. Compared to men, women have a stronger lower body than the upper body. Women can be hesitant to develop their upper body strength because they think it will make them look “bulky”. In reality, pull-ups help you build strength and lean muscle mass, which in turn helps boost your metabolism and helps you lose body fat. This exercise will help you tone your upper body and lose inches in your waist since it is so core intensive. Don’t try and go for a pull-up on day one. You will be discouraged and you could injure yourself. There are many exercises women can do in preparation for pull-ups. In this video, Dr. Danielle Litoff, DPT demonstrates several exercises to build up strength to do a pull-up with proper form. You will need a combo gym with a pull-up station, like the one in the video, (if you have a membership to a gym, they will have these) or you will want to buy a door jam pull-up bar from Amazon or Target, or a store of your choice. The power to do a pull up is not arm strength – it comes from your shoulders and your back. The first step is to work on your grip strength and core strength by just hanging with body weight. With the hanging body weight, engage your abs and find your shoulder blades and the muscles underneath in your armpits. Hang there for 10 – 20 seconds feeling those muscles. Once you have a good grasp of the muscles engaging and grip strength, then you can move on to create a little swinging force to get some movement. You can also modify this using a strong band over the bar, then kneeling down, holding the band with a widebased grip, and pulling the band down behind your head. You want to feel your shoulder blades moving down your back as you pull down.
When you have that movement down, you can use a box or a chair to jump up and lower yourself down slowly. When you can do 15 or 20 of those with perfect form, then you can do an assisted pull-up with a band, and eventually move to a full, unassisted pull-up. Be very mindful of your form and if you start to shrug or scrunch your shoulders, then you are no longer using the muscles you want to use. Pause and reset. And if your body is too fatigued to keep the form, go back to modification, or just try again tomorrow. The goal is a gradual and progressive build to be stronger than yesterday.
Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/
Truthful or Useful? Written By Jace Jacobs
How do you feel about the truth? Are you fascinated by it? Do you seek it out? Does it make you uncomfortable? All progress starts by telling the truth. - Dan Sullivan As much as I love that quote, I'm not interested in pursuing the truth in all areas of my life. In business results and goals, yes. A picture of the truth is valuable. In other areas, I decide whether or not the truth is important to my situation. If not, I choose to be 100% committed to what is useful. Now, this doesn't mean I go out and lie to people and aim to be untruthful. It's more geared toward how I ask questions and how I absorb information. Is it useful to me? That is my focus. So let's look at some examples in the form of poetry. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing
Is It Useful for Me Is it useful to attack The man in the mirror staring back at me Or is it useful to appreciate All the possibilities of what can be Is it useful to worry about What other people might think and say Or is it useful to celebrate How I love this game, I get to play Right now is my priority Because it's useful to help me see With repetition, intensity, and focus I become who I want to be There will always be puzzles That may influence the truth I see And I'll always embrace a question Is pursuing the truth useful for me
Useful or truthful? What works best for you? Sometimes I'm finding out the truth is useful. Other times I'm finding pursuing the truth is a waste of my energy. Either way, it's up to each to ask themselves a question. Is seeking the truth in a particular situation the right path for you... or Is it better to focus on what is useful for you?
Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com. Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs
What's
COOKING
Grilled Shrimp & Veggies On A Stick Ingredients 3/4 lb shrimp, peeled and deveined Juice of 1 lime 2 tsp minced garlic Freshly ground black pepper 1 medium zucchini, sliced into 1" pieces 2 cups button mushrooms 1 red bell pepper, sliced into 2" pieces 1 green bell pepper, sliced into 2" pieces 1 red onion, cut into eighths 4 cloves garlic, minced 3 tbsp olive oil Wooden skewers (soaked in cold water for 15 minutes to prevent burning)
Directions Soak wooden skewers (at least 15 minutes). Peel shrimp and put in medium bowl and toss with minced garlic. Add lime juice and season with pepper. Set aside for five minutes. Wash and chop vegetables. Prepare grill. Add vegetables and garlic to the shrimp, and add olive oil. Toss. Stack veggies and shrimp onto skewers and grill until fully cooked.
Notes Enjoy with a salad on the side
Turkey Vegetable Meatballs Ingredients 1 lb ground turkey 2 medium carrots (or a handful of baby carrots) 1 red or green bell pepper 5 large mushrooms A handful of fresh parsley ½ yellow onion 1 clove garlic 3 tbsp ground chia seeds 2 tsp granulated garlic 2 tbsp Italian seasoning ½ tsp freshly ground black pepper
Directions Preheat oven to 350℉. Combine carrots, bell pepper, mushrooms, parsley, onion, garlic, chia seeds and seasonings in a food processor and blend until well chopped. Empty the food processor into a large bowl, add the ground turkey and mix together completely. Form meatballs and place on a non-greased baking sheet (about 1 1/2" - 2" each). Bake for about 25 minutes, or until completely cooked.
HEALTH AND WELLNESS TIPS Meal planning Plan for success
You know the saying–“When we fail to plan, we plan to fail,” right? Meal planning can make a huge difference in so many ways When you can take the time to figure out your meals for the week ahead of time, you can definitely eat a LOT healthier (with higher quality foods) without feeling deprived. I know, I know, you’re probably super busy! You may eat out a lot because you are on the go, go, go. I totally get it! But with a little planning, you’ll see that you will actually feel less stressed, eat healthier, and save calories and money!
Need some ideas? There are many meal-planning websites and apps that can make it easy. You can either do a weekly, pre-formatted one like emeals.com(select from paleo, vegetarian, glutenfree, traditional,clean-eating, etc.) or TheFresh20.com or a free site like foodonthetable.com or Allrecipes. comfort ideas. You can always grab your handy dandy cookbooks and recipe box that you’ve filed away somewhere and rediscover some old favorites. Another option is to use a chef delivery servicelikeplated.com, freshly.com, or hellofresh.com.This option is more expensive than making everything yourself but usually less expensive than eating out and you avoid the temptation of fast food. Along the lines of meal planning is planning your week. When you plan your week in advance, you are not just creating a schedule; you are designing your week and your life. When our schedules are too hectic, eating healthy and exercising becomes much more of a challenge. Take a look at your schedule and commitments and see if there is anything that can be adjusted to allow for more time to spend on tasks that you feel are important to you and your family
What day can you spend a little time planning out your meals for the week? Get input from your family if needed. I usually time this close to when I’m planning on going grocery shopping. Don’t love grocery shopping? Consider using InstaCart or other grocery delivery services. You can also order ahead online and have the store bring your groceries right to your car. Do you find it more difficult to eat healthy when you have a hectic week? Share your challenges and ideas with us we would love to hear from you
" Spring is the time of plans and projects." — Leo Tolstoy.
