Live Love and Eat by Bernadine

LIVE LOVE AND EAT Heal t h | Wellbeing| Nutrition

MOTHER YOURSELF Mother's Day Gift Guide A HEALTHY IMMUNE SYSTEM FOR OLDER ADULTS

Will I keep gaining weight forever if I live in food freedom?

ISSUE 74|MAY 2022/ ISSN 2689-7741

The Divorced Woman’s Guide™ to …. Managing Your Mother’s Day Grief

TOP TIME MANAGEMENT TIPS TO HELP YOU LIVE A HEALTHY, HAPPY LIFE

TRIGGERED

MAY POEMS

May is National Stroke Awareness month Three Tools to Change Your Life Context and Create More Opportunity

MERCURY RETROGRADE, A LUNAR ECLIPSE AND YOUR SURVIVAL GUIDE FOR BOTH

6 Reasons women struggle to lose weight

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 74

MEET OUR SPOTLIGHT Haley Reese CEO & Founder of Savor Life Coaching

RECIPES Looking for a healthy recipe for Mother's day? We have you covered. Enjoy these simple recipes.

83 MEET OUR CONTRIBUTORS

All articles are written by health coaches and professionals whom have all overcome their own personal life and health challenges.

LIVE LOVE AND EAT

ARTICLES 14 Mother Yourself 16 The Divorced Woman’s Guide™ to …. Managing Your Mother’s Day Grief 19 Mercury Retrograde, a Lunar Eclipse, and your survival guide for both

ARTICLES 28 A healthy Immune System for Older Adults 33 Will I keep gaining weight forever if I live in food freedom? 41 Top Time Management Tips to Help You Live a Healthy, Happy Life

ARTICLES 44 May is National Stroke Awareness Month 52 Three Tools to Change Your Life Context and Create More Opportunity 56 Six Reasons Women Struggle to Lose Weight 60 May Poems 66 Triggered

New Stories, New writers

NOTE FROM EDITOR

513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

It is the Month of May. Where did the time go? I encourage you this month to focus on Self Care and be present every day. If you do not look after yourself who will. Selfcare refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and wellbeing. Self-care is necessary for your effectiveness and success in honoring your professional and personal commitments. By being present I refer to enjoy every single day, enjoy life, and practice gratitude. In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered. We partnered with Energy Bits, Get a 20% discount by using the code: LiveLoveEat. https://www.energybits.com/ Be sure to check out our Recipe section for healthy Mothersday breakfast recipes. Meet our Spotlight for the May issue Haley Reese and read all about the wonderful work she is doing in the world. Be sure to look out for our Podcast, The Live Love and Eat Show. We have amazing speakers lined up. 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

EDITORIAL BERNADINE OTTO Editor-In-Chief

SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy

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

Managing Editor Bernadine Otto Contributor Jace Jacobs Contributor Judy Brown

Judy Brown

Victoria Kleinsman

Linda Watson

Sharon Clare

Sherry Parks

Dr. Danielle Litoff

Alice Dartnell

Wendy Sterling

Bernadine Otto

Jace Jacobs

Tracy Markley

Skylar Snow Poetry

Contributor Victoria Kleinsman Contributor Tracy Markley Contributor Linda Watson Contributor Sharon Clare Contributor Sherry Parks Contributor Skylar Snow Poetry Contributor Dr. Danielle Litoff Contributor Alice Dartnell Contributor Wendy Sterling Spotlight Haley Reese

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

Recipes Bernadine Otto Haley Reese

WWW.LIVELOVEANDEATMAGAZINE.COM

MAY

HERB DAY This is held on the first Saturday of May. On this day we celebrate the international celebration of herbs. Did you know that herbs have so many health benefits? Try a new herb every week.

MOTHER'S DAY Is celebrated on the second Sunday of May. No one is more special than mom.

MEMORIAL DAY Memorial Day is celebrated on the 31st of May. Memorial Day is dedicated to servicemen and women who gave their lives for freedom and the country. It is also a time to remember loved ones who have passed away.

HALEY REESE

CEO & Founder of Savor Life Coaching

'''I want readers to know that if I was able to overcome chronic depression and crippling anxiety, and become a genuinely happy person who is building the life of their dreams, that they absolutely can too. If you are experiencing any less joy, ease, peace or freedom in your life and you want more, it’s because you are meant for more and more is available to you.

Haley lives in San Francisco and is married to her husband, Tyler, and has two fur-baby kittens, Aiyden & Cappuccino. You can learn more about Haley here: Get in Touch: haley@haleyreese.com Website: : www.haleyreese.com Book a Free Call: calendly.com/haleyreese/alignment-call

How did you get started in your career? In What Year? Like many of my fellow coaches, I became a coach as a result of my own journey to overcome my personal health & wellness challenges. For the first 20 years of my life, my entire life experience was overshadowed by chronic depression, anxiety & social anxiety; it affected everything. Because I had struggled so much with being happy at such a young age, I held a belief that some people were just born happy and others were not…and I was not. When I entered college, I decided that I was sick & tired of living the miserable way that I had been living, and I decided to make a serious attempt to approach life with a new, more joyful outlook. This decision started me on the path that led me to where I am today. I began exploring anything and everything under the self-development sun, and eventually, my decision to be happy became my reality. I had always known that I would spend my career helping people, and so once I’d created this life-changing transformation for myself, I knew I wanted to help others do the same. I don’t know about you, but “becoming a coach” was not a career path that I was even aware of until my early 20s. It wasn’t something I ever heard people planning to be when they grew up or went to college for. But luckily through a series of serendipitous events, I discovered The Institute of Transformational Nutrition and immediately knew that it was the first step towards doing my work in the world. I completed the ITN coaching certification in 2014 and have been a coach ever since!

Who or what has been your greatest professional inspiration and why? In all honesty, it’s hard for me to pinpoint just one person or one thing that has been my #1 greatest professional inspiration. At each stage of my journey, I’ve had different influences that have helped guide and inspire me from one step to the next. My first inspiration was my own lived experience of healing from my depression & anxiety. Then, when I heard Cynthia Garcia’s story (the founder of ITN), which mirrored so much of my own, I was introduced to the world of coaching and the possibility of that being my career. My former coach & mentor, Courtney Cope, taught me that there are no rules or regulations for how I needed to live my life or run my business and that anything I could imagine or desire was possible to create. Mama Gena’s work and her School of Womanly Arts have been a massive influence for me over the past 3 years, and I aspire to bring the same level of liberation and empowerment to women as her work does. Julia Wells, one of my greatest business mentors, has taught me how to infuse my work and business with ease and pleasure and has been a constant reminder that I get to create success my way. Jen Underwood, my current coach, is the caliber of coach & leader I am invested in being: grounded, regulated, in integrity, and the perfect blend of truth & compassion. And last (but really first) is my mother. My mother, a marriage & family therapist who did child custody mediations for over 20 years, is quite possibly my greatest professional inspiration. Getting to hear about her work while I was growing up and exploring what I wanted to do, is what illuminated my own desire to help others. She is also the person who introduced me to self-development and spirituality, without which I would have never started down this career path in the first place. Every one of these women, and the many more that I’ve worked with over the years, have played an essential part in helping me to become the coach and leader I am today. I am forever grateful to them.

What professional challenges have you faced that have contributed to your overall success? I like to say that building a coaching business is the best self-development program you could ever do. It brings all of your own inner work up to the surface and forces you to face it in order to become the coach & leader you want to be. To be a masterful coach, you need to be someone who walks their own talk and is in deep devotion to the work they’re doing in the world. And not only do you need to be the embodiment of your work, but on top of that, you also face the inevitable challenges of birthing your work into the world and building a business. For me, this journey has elicited just about every fear, doubt, disbelief, and insecurity I’ve ever had about myself. But as confronting as this can be, it is also what I am most thankful for. Taking my own medicine first and learning to move through these inner obstacles, instead of avoiding them, is what has most enriched my skills as a coach and helped me to grow into the woman and the coach I have always wanted to be. What do you do in your free time (volunteer, work, hobbies, etc.) Outside of coaching and running my business is largely where I am living my work. For me that means I spend my free time participating in programs to enrich my coaching skills or work on my own self-development, and it also means embodying my message. My work is all about savoring every drop of our lives, the “good” and the “bad.” In practice this looks like taking time to feel and process my emotions, journaling, writing, spending time in nature, moving my body, pursuing my passions like cooking, spending time with my loved ones, cuddling my kittens, prioritizing pleasure, reading books, enjoying good meals, and exploring new places. I also volunteer for many of Mama Gena’s programs as a Pleasure Revolutionary and Big Sister, guiding and supporting the women in her programs and giving back to that community that had, and continues to have, such a major impact on my life.

What would you like readers to know about you and why? I want readers to know that if I was able to overcome chronic depression and crippling anxiety and become a genuinely happy person who is building the life of their dreams, that they absolutely can too. If you are experiencing any less joy, ease, peace, or freedom in your life and you want more, it’s because you are meant for more, and more is available to you. I also think that it’s important to share that depression and anxiety can affect anyone, and is rarely just about our circumstances. For me growing up, my life looked pretty perfect from the outside: I went to a great school, I had good friends and loving parents, and my basic human needs were all taken care of. And yet, my thoughts and emotions were constantly telling me otherwise. Learning the power I had all along to process my emotions in healthy ways and create new and empowering thoughts & beliefs, was the key to changing my life.

What is your favorite quote and why? “Joy does not simply happen to us. We have to choose joy and keep choosing it every day.” - Henri J.M. Nouwen This is my all-time favorite quote as it is so much of the foundation of my work today. I actually first learned this quote when I purchased my very first piece of art. The piece was a beautiful, vibrant, mixed-media mandala and the artist, Marion Maenner, included this quote to go with the theme of the piece. Receiving that quote along with my first piece of art made it feel as if it had been made for me because by this time in my own journey, I was living by this concept and it’s what changed everything for me. When I woke up to the possibility of creating our own happiness from the inside out, I became empowered to cultivate the well-being and joy that I had been desperate for all of those early years. To this day, my work is based upon the knowledge that we all hold this possibility and potential within ourselves; we just have to decide we want to be happy and then actively choose it every day and in every moment. What 3 tips will you give someone who is struggling to live healthy? Practice Presence - Being present with our lives is the key to truly living them and is how we can savor every moment. You can practice presence by taking deep and slow breaths, getting in touch with your five senses, eliminating distractions and busyness for the sake of busyness, and relaxing your focus on the past and future. I will often choose which practice to do by asking myself “What can I do to be with this present moment even more?” Prioritize Pleasure - Pleasure is like this magical potion that whatever you pour it on becomes better. It’s a way to make the hard things in life feel easier and to regulate our nervous systems when they’re activated. When I say “pleasure,” I simply mean activating our senses. Two of my favorite everyday examples of doing this are going on “Money Dates” when I need to work on my finances and taking hot baths when I need to self-soothe. In each of these instances, I see how I can pour on more pleasure by lighting candles, sipping on a favorite hot beverage, and playing music I love. Try adding more pleasure into every area of your life and see what shifts! Honor Your Desires - Decide what you really want out of this one precious life. Drop any “shoulds” or external expectations placed upon you, and instead listen deeply to what your own heart & soul are yearning for. Do what it takes to get clear on what your vision is for your life and then decide that you get to have it. Commit to creating it and recommit over and over again, as many times as you need to until it’s your reality.

What kind of legacy would you like to leave the world? My personal mission in this life is to help make the whole world happier. I deeply believe that if every one of us had the internal tools and resources to heal from our traumas, regulate our nervous systems, and cultivate happiness for no reason, the world would be a kinder, gentler, and more loving place for all humans. I strive to create a body of work that has a powerful ripple effect out from every one of my clients, and also provides these tools, teachings & resources for generations to come. I want everyone to know that they are worthy of the life of their wildest dreams and the joy & well-being they desire.

Who is your work for and what do you help people with? I work with purpose-driven women who are struggling to fully enjoy the lives they’re working so hard to create. They tend to be high-achieving, over-overworking, highly sensitive and put everyone else’s needs before their own. The work we do together helps them return to themselves and reprioritize their own needs & desires. We build in self-resourcing and regulate their nervous systems so they can serve from their overflow instead of from a place of depletion. We plug them back into their power and their pleasure so they can achieve their greatest goals and dreams, feeling really good all along the way, instead of only when they get there. This work reminds them that it’s not only okay to slow down, rest & rejuvenate, it is essential to getting everything they really want. Ultimately, my work helps women to feel as good on the inside as their lives look on the outside, and to live the lives of their dreams, not because of what they have, but because of who they are. How can people get in touch with you and take the first steps if they’re curious in learning more about your coaching? If you are curious to learn more about my work and find out if it could be a fit for you, the best thing to do is to book a complimentary Alignment Call. These calls are designed to get you clarity on what you really want out of life, what’s standing in the way, and your personal best next steps to create your vision. You’ll have the opportunity to fully explore what, if any, of my offerings are the support & coaching you’ve been looking for. I have a no-pressure policy on calls and am only here to support you in getting to your own empowered decision, whether that’s working together or connecting you with other resources or referrals. You can book your Alignment Call here: www.calendly.com/haleyreese/alignment-call.

To keep in touch, receive my free content, and learn about what offers are available, you can sign up for my free newsletter (www.haleyreese.com/newsletter) and follow me on Facebook (www.facebook.com/haley.rg) or Instagram (www.instagram.com/haley.rise).

Mother Yourself By Judy Brown

Mothering is a full word and a full forever time job. May is for mothers and we celebrate this full meaning to mother and to be mothered. With today's busy and chaotic pace, we scurry to fulfill, and Mothers Day is no exception. Expectations get heavy and often lead us to heavy exhaustion. I propose that this year we mother ourselves in ways that allow us to breathe into this yearly celebration. After all, there is so much joy to mothering! Whether you are a biological mother, young or old, or one who mothers family or friends or furry ones, take a step back and mother yourself. What does mothering look like and how can we mother ourselves……

I am encouraged when I see mothers listening with full focus and being listened to with full focus. I feel inspired when mothering includes hugs and kisses and lots of snuggles. I feel love when moms pause and smile and appreciate. I take heart in watching mothers sitting for tea with friends. My cup fills up when I witness moms asking for help with the dishes and laundry. I get overjoyed when I see reservations made for dinner out and plans made for weekend getaways with our moms.

I get tickled pink when I see moms of all ages walking in to a spa for a well needed massage. Better yet, maybe a homemade foot massage from a loved one. I get pumped when moms unfollow, mute, delete, and block the unnecessary. I smile when I see a mom picking daffodils for her kitchen table. I sigh when I see a mom sitting on her patio fully immersed in a spell binding book. I get that cozy feeling when I see moms with no make up on and all wrapped up in warm comfy clothes with no agendas. Peace overwhelms me when I witness mothers relinquishing control and saying no. I feel hopeful when I observe moms simplifying their lives and slowing down. I jump for joy when a little song and dance are thrown in to the day! Honoring ourselves means making ourselves a priority. Giving to ourselves is not an act of selfishness but perhaps a gesture of refilling and refueling for the benefit of all. Inner mothering allows us to regain a bit of our spark! Simply put, simplifying our lives means we can breathe in to gratitude and celebrate the present moment. Is there a better Mothers Day gift? Happy Mothers Day to all!

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

The Divorced Woman’s Guide™ to …. Managing Your Mother’s Day Grief By Wendy Sterling Mother’s Day is a national holiday on May 8, 2022, that honors Mothers for their nurturing, love, and support of their children. It is a holiday that evokes warm and cozy feelings about the person who delivered us onto this earth and gives us the opportunity to show our appreciation, honor, and love to our moms. The whole country joins together to celebrate and express their joy and happiness in being able to say thank you to their moms for being there for them. Mother’s Day can cause people to grieve or have negative feelings and emotions on these holidays instead of the joyous feelings that these days are meant to conjure. People who have lost their mother due to death, adoption or other extenuating circumstances may not have the same reactions to this “feel good” holiday. Other people who might also struggle with this holiday are people who have experienced infertility, miscarriages, or have had a death of their child.

Women who have children but have lost their mothers can develop mixed feelings over a holiday like Mother’s Day. Although they may enjoy being recognized and honored by their children and families, due to the loss of their mother they can also struggle with feelings of grief, depression, and anxiety due to the absence and grief over the loss of their own mother. I am one of those women this year because my mom passed away after a 4 ½ year of battle with ovarian cancer.

Grief can have many different symptoms and affects people in a very different way and is expressed physically, emotionally, socially, and spiritually. Physical expressions of grief often include crying, headaches, loss of appetite, difficulty sleeping, weakness, fatigue, feelings of heaviness, aches, pains, and other stress-related ailments. Emotional expressions of grief include feelings of sadness and yearning as well as worry, anxiety, frustration, anger, or guilt are also normal. Social expressions of grief may include feeling detached from others, isolating yourself from social contact, and behaving in ways that are not normal for you. Spiritual expressions of grief may include questioning the reason for your loss, the purpose of pain and suffering, the purpose of life, and the meaning of death. I am experiencing every single one of the symptoms above and am finding myself riding the roller coaster of emotions as they arise. As the day approaches, you, too, may worry as you wonder how to face it… should you ignore it?

Should you feel sad or filled with regret? Or should you find a way to acknowledge or celebrate it? It's quite possible that how you approach the day now may change over the years or vary depending on your circumstances. Remember that what's right for one person might not be the same for another, and that’s why it’s important to do what feels right for you. If you are like me and finding the thought of Mother’s Day difficult, here are 5 ways to manage your Mother’s Day grief:

Plan ahead: Anticipating that Mother's Day will be difficult allows you to plan how you want to spend that time. Plan to be gentle with yourself and spend time with people who understand how you feel. Decide how you want to celebrate your mother, and plan one or two ways to make it meaningful to you. Mother’s Day avoidance is the perfect excuse to get your spring gardening done, cook meals for the upcoming week, or clean out your closet. Put on your headphones, get to work, and before you know it the day will be almost over. Perhaps you want to skip Mother’s Day this year. Whatever makes you feel good.

Take action: Do something to honor your mother and her memory. This could be volunteering at a place that meant something to her, donating in her name, or talking about her with others. Perhaps you want to light a candle in her memory or do something with your kids or a loved one that reminds you of her

Reflect: Loss can bring up feelings of regret, such as wishing you got to say one more thing to your mom or wish you had visited more often. If you are experiencing similar painful thoughts, don't avoid them. Take time to intentionally look at photographs, watch your mom's favorite movies or TV shows, cook her favorite foods, or sort through items that belonged to her. Go easy on yourself, taking breaks when needed. Remember that allowing yourself to feel the difficult emotions that arise is part of the grieving process.

Whatever your situation and however you feel, make sure you listen to your own heart and spend the day according to what feels right for you. Grief and loss is such an individual and personal experience that only by listening to yourself will you find the right way for yourself. This year, I am spending Mother’s Day at my mother’s gravesite in San Francisco, CA with my dad, my two boys, and my boyfriend. What else will we do? I have no idea (yet). Whatever I choose will honor my heart and my mom.

Practice self-care: Bereavement increases cortisol, which is a stress hormone. Personal reminders and triggering events that come up, especially on days like Mother's Day, can cause higher levels of cortisol, which can be present in the body for a long time. Make the day one of self-care by using relaxation techniques that help you stay grounded when you become overwhelmed. Be kind to yourself by not putting too much pressure to feel “okay.” The waves will recede.

To connect and discuss your grief, please reach out: www.contactwendy.com

Feel your grief: Do not be ashamed of normal emotions associated with grief. When losing a parent, being on a roller coaster of emotions is common. Not everyone talks about it. So please do yourself a favor and take some time to intentionally face your grief. If there are things you were never able to say, try writing them in a letter or speaking them out loud. Whatever you feel, it is important to know it is normal even when your inner critic is labeling them as “bad.”

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 18year 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/

MERCURY RETROGRADE, A LUNAR ECLIPSE AND YOUR SURVIVAL GUIDE FOR BOTH By Linda Watson It’s that time again. Mercury goes retrograde on May 10, 2022. I assume everyone understands what happens during the retrograde period by now, but let’s dive a bit further to uncover some additional information about how Mercury behaves according to the signs and elements that he is in during this phase. Mercury retrogrades four times this year. The first three retrogrades will overlap 2 different signs. In other words, it will begin in one sign but will switch and end its retrograde period in another sign. This is a year where it is moving between Air and Earth elements. For instance, the January retrograde began in the sign of Aquarius (air) and ended in the sign of Capricorn (earth). This overlapping is not always the case. In 2023, the retrogrades will solely be in earth signs, which begin with the fourth and last retrograde of this year in Capricorn on December 28, 2022, and end on January 18, 2023. Air and earth are completely different energies and will behave quite differently for each zodiac sign it touches. One of the benefits of these 2 signs interacting, is that mixing earth and air can help to ground your mental energy so you don’t get too scattered and can provide greater focus. The earth sign can help to organize all the airy ideas into a more concrete form. When Mercury turns retrograde on May 10th, he will be in rulership in his own sign of Gemini (air) before moving into Taurus (earth) on May 22nd. Mercury will then station direct once again on June 3rd.

When a planet is in the sign that it rules, this is a strong position for that planet because it can express itself in its most authentic form in a completely comfortable and uninhibited way. Mercury is the planet of communication, and when he is in his own sign, this allows mental functions to flow freely and easily within the qualities of Gemini. Thought processes and communication are seamless. However, because Mercury slows his forward trajectory during a retrograde, it forces us to slow down as well and take stock of what is happening in our lives. With Mercury retrograde beginning in an Air sign, it could create a mental capriciousness, where there are many random and jumbled ideas and a lack of focus. You may feel as if you are trying to communicate, but it’s just a lot of confusing chatter going nowhere. Until Mercury moves out of Gemini, life will be easier if you keep it simple. Try to steer away from making major life decisions, because you really may not have all the information you need in a cohesive format. This would be a good time to resolve misunderstandings, listen to others more than you talk, journal your thoughts and ideas to keep things organized in your mind, re-work projects you have already begun rather than start something new, and pay close attention to travel plans and other communications that could go awry. Plan ahead, have backup plans and be prepared for some miscommunications.

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When Mercury moves into Taurus, you will start to feel a bit more grounded. Your mind will now turn toward more practical matters and you start to get yourself organized. Now is when you pay attention to doing things on time, reevaluate your goals, review your finances and get your money matters organized, pay attention to the details, review old thought patterns so that you can discover new practices that will help you build the skills you need moving forward, and spend time outdoors reconnecting with the earth. This retrograde will be most intense if you are an Air sign, Gemini, Libra, or Aquarius. You are going to have to be able to deal with a constant shifting of attitudes, thoughts, and ideas many times during the retrograde period and be able to figure out how to adapt accordingly in more practical ways. It is important that you take the time to be more introspective and accept that your natural, easy flow is being interrupted. Re-analyze your communication style and decide if you need to make changes so that you are being understood in the way you intend. This will help you ground your mental energy so you don’t get lost and scattered so easily. If you are an Earth sign, Taurus, Virgo, or Capricorn, the fact that this retrograde is bridging the Air and Earth signs together, makes this period a bit easier. When it moves into Taurus it highlights money and values. This provides you the opportunity to re-examine your relationship to money and material things, and how you place value on them. It can bring a more thoughtful focus on how to deal with your spending habits and attachment to your possessions. It is also beneficial to re-organize your daily routines to keep track of everything you are engaged in within the physical world. The Fire signs, Aries, Leo, and Sagittarius are used to having that spark of initiation and inspiration leading them forward. The instinct is to forge ahead, but the energy is moving backward. Fire signs are also very independent and usually do not consider others in their decision-making processes. When Mercury retrograde touches the Fire signs, the focus is on re-evaluating partnerships and reassessing how you communicate in a more mature manner with others. The goal is to slow down and reflect on how guidance and new perspectives from others can help you achieve your goals. This can be a difficult process, but when you allow this to happen, you will find that at the end of it all, you will feel more balanced and responsible, and be able to think through your ideas and actions more carefully. Water signs, Cancer, Scorpio, and Pisces will find this retrograde challenging. This phase can have you feeling even more sensitive than you already are. You are so attuned to others at this time that you may misread cues and communications and assume the worst possible scenario into every situation. You may feel more confused and have a bit of brain fog. Utilize this time to your benefit by revisiting your most personal needs and aspirations. Self-reflect on these areas and decide if they still align with your values. Now is the time to reconnect with yourself and explore your wants and boundaries in every aspect of your life. The goal is to find a balance so that your heart and mind can work together but not control you.

We will have a small break in the action until the third retrograde of the year, which will occur in the sign of Libra (air) on September 9, 2022, then moves into Virgo (earth), the other sign that Mercury rules, on September 23rd, and finally goes direct again on October 2nd. While we are experiencing Mercury Retrograde this month, we will also welcome the first Total Lunar Eclipse of the year on May 16, 2022, with the maximum eclipse occurring at 12:11 pm. As solar eclipses are associated with powerful beginnings, lunar eclipses are tied to powerful endings, exposures, or culminations. A Lunar Eclipse draws attention to the polarity of the signs at opposite sides of the chart. The sign and degree of the Lunar Eclipse has its own unique characteristics. You can expect matters of the entire polarity to be exposed or ended in some way. They leave a mark or instigate change or transformation in our lives. This eclipse is a Full Moon in Scorpio, also known as the “Blood Moon.” Like the solar eclipse last month, this eclipse of course takes place on the Taurus/Scorpio axis. This particular eclipse series first occurred at the Lunar Eclipse on November 19, 2021 and will maintain this polarity until October 28, 2023.

Scorpio’s influence on this Full Moon Eclipse is one where we are being asked to dig deep into our most hidden being to discover some hard truths about ourselves. This is an eclipse representing great change and transformation of our most deeply held beliefs. Because of the strong essence of the rulers of these signs, Venus ruler of Taurus, and Mars traditional ruler of Scorpio, there is an unmistakable male/female undercurrent running through this series. We may see matters where we need to come to terms with personal issues involving relationships, home, and privacy, power imbalances within personal and business relationships, your resources vs. a partner’s resources, and the work needed to maintain what is important within these matters. We are reminded of the symbolism of both signs. Taurus of the earth and the tuning into our need to ground and stabilize. Taurus represents fruitfulness, productivity, practicality, luxuriance, and fertility. It brings an instinctive connection to nature. Scorpio of the water and deep blue sea, passionate and intense, where we plunge into the depths of our souls to transform and shed old worn-out beliefs and habits that no longer work for us. This eclipse can help you break away from stagnant situations and help you to live a freerflowing life.

Lunar Eclipses often open gateways in the part of our lives being triggered by the Full Moon. An eclipse involves a transformation of some sort and shows where in our life that change is necessary and where our attention will be directed. It is a time of doing shadow work. In other words, making the unconscious conscious and accepting those parts of ourselves we have hidden away and internalized due to some sort of fear usually embedded since childhood. If we can successfully face these fears and integrate them in a way that is positive and acceptable to our conscious mind, it can better help us manage our own behavior and mental health, deepen our intuition, and our relationships with others. Don’t hesitate to reach out to a professional therapist to help you as you work through changes if you are feeling overwhelmed.

This is a chance to embrace changes, let go, and develop and improve a greater connection with a higher power and your inner self. It gives you the opportunity to let go of any emotional experiences that you have outgrown or that have been holding you back. This can be an exciting time if you remind yourself that when you let go of the things no longer serving you, it makes room for new opportunities and new beginnings. An eclipse will help to illuminate your life path. Come Wednesday, May 18th, conjunction between Mars and Neptune in Pisces will arrive to help bring in inspiring energy to help you break out of your box, encourage the more artistic side of yourself, and perhaps even bring in more love, passion, and romance. To get an indication of what to expect during this Lunar Eclipse phase, I look to the house or area of life where the Moon is located, and at any aspects or connections that it is making to other planets. This will help narrow down where you need the most help during this particular eclipse. The following guide for each sign will give you an idea of where this energy will be activated for your zodiac sign. However, to get a more detailed picture of how you will be affected, it is always better to view exactly where these transits will be in your own specific chart, as well as where your natal moon is located. This can provide a deeper understanding of how this eclipse and retrograde period will impact you on a more personal level. You can reach out to me via my website, soulguideastrology.com, to schedule a more comprehensive explanation by picking the “Quick Check Session.” *Want to go deeper and understand yourself, your challenges, and opportunities? Visit www.soulguideastrology.com and schedule a one-on-one reading with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.

Linda Watson is the owner and creator of Soul Guide Astrology. 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

RETROGRADE AND LUNAR ECLIPSE SURVIVAL GUIDE ARIES – MARCH 21 – APRIL 19 Mercury retrograde will be transiting your 3rd house and the Lunar Eclipse will be in your 8th. Mercury is in the house that he rules, the house of communication. Be as clear as possible when it comes to communications. Re-think, re-write, and review before doing anything. The eclipse is in your 8th, and with Scorpio being house ruler, this makes for an especially intense eclipse encouraging serious soul-searching. This deep transformation period requires you to go deep in matters of intimacy, shared finances and possessions, and past trauma. Release anything that has been holding you back from the life you want and gathers up your emotional courage and turns your deepest fears into constructive accomplishments.

TAURUS – APRIL 20 – MAY 20 Mercury retrograde will be transiting your 2nd house and the Lunar Eclipse will be in your 7th. During the retrograde, this is the time to re-evaluate, re-analyze, and review your personal finances and goals, as well as where you find value and self-worth. Review your bank account, pay overdue bills, pay more attention to what you have and don’t have, decide the best way to use the resources at your disposal, and absolutely avoid major new purchases until Mercury stations direct. The eclipse in your 7th will have you focusing on your relationships, compromising, and how you deal with cooperation and conflict. These next few months will be critical in evaluating your relationships and being able to strike a balance between your own needs and those of the others in your life.

GEMINI – MAY 21 – JUNE 20 Mercury retrograde will be transiting your 1st house and the Lunar Eclipse will be in your 6th. This retrograde period, you will need to re-think how you are approaching the world, what image you are portraying, and begin to restore your self-confidence in how you think people see you. Refocus and re-evaluate everything, beginning with your physical body and the way you dress, to the way you present yourself as a personality. With the eclipse transiting your 6th house, this is your chance to hit the reset button when it comes to taking care of yourself. Release any problems you have had in breaking habits that are inhibiting the daily rhythm of your life including service to self and others, and your overall health.

RETROGRADE AND LUNAR ECLIPSE SURVIVAL GUIDE CANCER – JUNE 21 – JULY 22 Mercury retrograde will be transiting your 12th house and the Lunar Eclipse will be in your 5th. This retrograde is sending an invitation to break the chains that bind you and listen to the small voice within. Mercury has a way of bringing messages from your deep unconscious mind through dreams. Keep a journal of dreams during the retrograde period as they can provide information you need to move forward when this transit ends. Make time for peace and quiet - meditation, prayer, and journaling will all serve you well right now. With the eclipse in your 5th, the focus will be on your creativity and personal self-expression. This eclipse will highlight what makes you unique. Take a risk and have fun.

LEO – JULY 23 – AUGUST 22 Mercury retrograde will be transiting your 11th house and the Lunar Eclipse will be in your 4th. During the retrograde, review your aspirations and dreams for the future. Begin by researching your ideas or reconnecting with a group or network who can help you toward your goals. This is a good time to rewrite a plan of action, including an organized list or flow sheet, to help you focus and better prepare to move ahead once Mercury goes direct. This eclipse can bring up intense emotions regarding your home and family, and feelings of safety and security. Release any feelings of conflict you have between home and your professional life. You may be called to spend more time in the home sector, bringing you back to your roots.

VIRGO – AUGUST 23 – SEPTEMBER 22 Mercury retrograde will be transiting your 10th house and the Lunar Eclipse will be in your 3rd. This retrograde is about re-examining your career or your role within your profession. Now is NOT the time to make any career changes or apply for a new job. What is most productive is to complete or finish a work project, research a new career, re-apply for a position that you didn't get before, or reconsider how you market yourself. With the eclipse in your 3rd house, your attention is focused on the things that are closer to home and establishing yourself in your immediate environment. This would be a good opportunity for you to develop or learn a new skill or to take a new interest to the next level.

RETROGRADE AND LUNAR ECLIPSE SURVIVAL GUIDE LIBRA – SEPTEMBER 23 – OCTOBER 22 Mercury retrograde will be transiting your 9th house and the Lunar Eclipse will be in your 2nd. During retrograde, re-think and re-evaluate your perspectives, beliefs, and philosophies about life. You are being given the opportunity to view life through a different lens, so review your past thoughts and perhaps be open to different interpretations. Reassess what the truth really means to you. The eclipse in your 2nd brings up intense feelings regarding your financial security and stability, as well as feelings about your self-worth. Try to find a balance between your personal financial obligations and the financial obligations involving others.

SCORPIO – OCTOBER 23 – NOVEMBER 21 Mercury retrograde will be transiting your 8th house and the Lunar Eclipse will be in your 1st. During this retrograde, Mercury is asking you to re-evaluate the way you handle your deepest connections and needs. You must dig deep and re-examine your inner most being, exploring your thoughts and feelings regarding deeply personal issues including those of your most intimate relationships and reconsider your bond with that person. The eclipse is lighting up the area of life which focuses on self, both your physical appearance and your personality. It can be a powerful time when you learn to stand on your own, while figuring out how you can blend your own needs with the needs of another. The peak of this period will shed light on who you are, who you are within your relationships, and who you can ultimately become.

SAGITTARIUS – NOVEMBER 22 – DECEMBER 21 Mercury retrograde will be transiting your 7th house and the Lunar Eclipse will be in your 12th. During the retrograde period, the focus is on partnerships/relationships and the unspoken contracts and agreements within those areas. This is a time to think about the terms re-negotiating and refining. Be prepared for a time of compromise in various situations and remember that misunderstandings often have two equally valid sides with no clear right and wrong. With the eclipse in your 12th house, the emphasis is on nurturing your inner most being and spiritual self. Since this is on the 12/6 house axis, combine some of this 12th house spiritual work with the daily routines in your life. This spiritual journey can be integrated with selected portions of your day-to-day activities. Allow your intuition to show you where you may be sabotaging yourself regarding your daily habits.

RETROGRADE AND LUNAR ECLIPSE SURVIVAL GUIDE CAPRICORN – DECEMBER 22 – JANUARY 19 Mercury retrograde will be transiting your 6th house and the Lunar Eclipse will be in your 11th. This retrograde is all about rethinking, reorganizing, reconsidering everything in regard to your daily routines and health habits. If you’ve been slacking off on your fitness routine, get back to it. Review the way you take care of your body. Reorganize your workspace. Rethink your morning and evening routines. The eclipse in your 11th house has you focusing on your network of friends or group associations and how they can help you achieve your goals. The first step is to release any self-doubt that has held you back in the past. The second step is to honor your friendships and balance your own needs with those of your social circle or groups.

AQUARIUS – JANUARY 20 – FEBRUARY 18 Mercury retrograde will be transiting your 5th house and the Lunar Eclipse will be in your 10th. It is time to reevaluate the methods you use to tap into your creative vision. If you are feeling stalled in the creative process, the best thing to do is to return to projects that need re-worked and completed. Reflect on what connects you to life's joy and your expression of enthusiasm and playfulness. At the same time, the eclipse will be shining a light on your life path and direction. Because this is on the 10th/4th house axis, it is likely that issues of balancing the demands of your career with the obligations of home will arise. This is the opportunity to realign your priorities and connect the essence of your soul with a meaningful place for yourself in society.

PISCES – FEBRUARY 19 – MARCH 20 Mercury retrograde will be transiting your 4th house and the Lunar Eclipse will be in your 9th. This retrograde has you focused on the foundations of your life. You can expect home, family, and the remembrances of childhood to occupy your attention. It is time to re-examine patterns of thoughts and behaviors that are no longer important. Reevaluate your family values, reflect on those old stories about yourself that are no longer relevant, and make peace with your past. The eclipse in your 9th has you questioning the beliefs you grew up with and are now on a search for new wisdom and truth. You are being shown that you have outgrown the narrower, restrictive thoughts, and are ready for an adventure in expanding your mind and spirit. This is a chance for you to grow, to develop your understanding of the world, and open yourself to new ideas.

A H E A L T H Y I MMU N E S Y S T E M FOR OLDER ADULTS By Sharon Cl are

In this article, we will share the secrets to a healthy immune system for older adults. With increased interest in the impact of nutrition and diet on immunity during the past year, ‘Nutrition and Immunity for Older Adults’, aims to provide practical insights to help older people get all the nutrients needed for a properly functioning immune system.

As we age, our immune system begins to work less effectively, making us more susceptible to diseases and infections, such as colds, flu, and pneumonia. This, combined with a loss of interest in food and a poorer appetite that may occur in later life, can make it harder to eat well and get all the nutrients needed for good health. There are 10 key nutrients the body needs throughout later life to support the immune system and provide handy hints on the foods that can provide these vitamins and minerals. Some examples of important nutrients and where to find them include: Vitamin A; can be found in foods such as eggs, cheese, and liver. Soups that are made from vegetables, such as butternut squash, sweet potato, or carrots can also be delicious providers of beta carotene that the body converts to Vitamin A. Vitamin B6; can be found in poultry, fish (for example canned tuna), and in some fruit and vegetables, such as bananas and avocados. Vitamin C; can be found in citrus fruits such as oranges and grapefruit, as well as vegetables, such as cabbage, peppers, and tomatoes. Serving a meal with a portion of green cabbage and a portion of cauliflower will provide you with all the vitamin C needed for the day.

Vitamin D; can be found in oily fish like canned sardines and salmon. However, our main source of vitamin D is sunlight, not food, and it is recommended that we take a daily supplement containing 10 micrograms of vitamin D between October and early March when sunshine is limited, or all year round for people who are not able to get outdoors that often. Copper; can be found in wholegrain breakfast cereals, pasta, and quinoa. Adding pulses to dishes such as stews and curries can provide a great source of copper too. What is the evidence for vitamin D in the prevention of respiratory tract infections? Vitamin D is well-recognized for its vital role in bone and muscle health, but perhaps less well known is that it plays a regulatory role in the functioning of the immune system, with a health claim approved by European Food Safety Authority (EFSA) acknowledging this. But is there any evidence that vitamin D supplementation reduces our risk of getting a cold? Observational studies suggest an association between low vitamin D status and the increased likelihood of developing acute RTIs, including colds and flu. However, systematic reviews of randomized controlled trials (RCTs, the gold standard of studies) with vitamin D supplementation have had mixed results, with some suggesting reduced risk and others showing no effect.

An in-depth review by the Scientific Advisory Committee on Nutrition (SACN, the independent body that advises Government on matters relating to diet, nutrition, and health) on vitamin D and health in 2016 found there was insufficient evidence to draw firm conclusions and did not support recommending vitamin D supplementation to reduce the risk of RTIs. In order to develop this evidence base, SACN recommends that we need large RCTs, particularly looking at the effects on participants with low serum concentrations. This is to address the concern that many studies to date have investigated mixed groups of participants including those with adequate status.

The issue of baseline vitamin D status in study participants may be key! A systematic review in 2017 indicated that daily or weekly vitamin D supplementation [daily dose equivalents ranging from <20 to >50 micrograms (µg)] may be useful in the prevention of acute RTIs, particularly for people who had low vitamin D status. Thus there may be an effect only in those subgroups of the population who are vitamin D deficient. The important point is that more may not necessarily be better – whilst deficiency in vitamin D may have an impact on immunity, once the adequate status has been achieved, higher intakes may not be beneficial. SACN did acknowledge the importance of adequate vitamin D in order to protect musculoskeletal health. So although the evidence they assessed for helping prevent colds may be inconclusive, the importance of adequate vitamin D should not be understated – particularly as 1 in 5 adults in the UK population have low vitamin D status. And now, as we move into the autumn/winter when we cannot get adequate amounts from the sun, it’s a good time to think about vitamin D whether it’s from supplements and/or foods. The immune system is a complex network of cells and chemical compounds that help defend the body against infections. There are a number of different nutrients, including protein, omega-3 fats, and many vitamins and minerals, that are involved in supporting our immune systems to work normally, and these are found in a wide variety of foods – there’s no single nutrient or food that can ‘boost’ immunity. This means that having a healthy, varied diet is key for getting the nutrients that are most important for our immune system, as well as all the other systems of the body. Our new Nutrition and Immunity for Older Adults resource has been developed bearing in mind the challenges we face when trying to eat well and stay healthy later in life and it is important to remember that our bodies and nutritional needs alter as we age.”

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

Will I keep gaining weight forever if I live in food freedom? By Victoria Kleinsman

Weight set point theory explained. In short, the answer is nooooooo you will not keep gaining weight forever, in fact, you may not gain any weight, you may lose weight or you may stay the same weight when you give up dieting. Let’s take a deep dive into this, shall we…? !Caution! Contains multiple #truthbombs that may freak you the fuck out… Setpoint weight When you are eating intuitively AND have a healthy relationship with food (physically and mentally) – which means being relaxed around food without trying to control anything – you will eventually arrive at your unique set point weight. This is the unique bodyweight that you maintain effortlessly when eating “normally” (aka not dieting and bingeing). Everyone’s set point weight is different and may be higher, lower, or the same as your current weight, depending on where you currently are in your “yo-yo” dieting cycle.

This weight may or may not line up with the vision of your dream body you’ve most likely been chasing for however many years – due to unrealistic beauty ideals – but it will be the body that you can sustain effortlessly without dieting, binging, or obsessing about food. Our bodies are not machines, we are living human animals and so even “normal eaters” – those rare few humans (are they human?) who have never dieted before – may naturally fluctuate around their set point by 5-10lbs due to a million different reasons. A dieter (or someone struggling with diet mentality) may fluctuate more severely depending on where you currently are in your personal yo-yo cycle.

To use me as an example, my lowest weight in the dietbinge cycle was 2 stone lighter than I am now (I’m not going to include my weight when I was anorexic.) So I was about 2 stone less than my current natural set point weight (that is the weight that I now naturally maintain without effort); and at my highest weight in the dietbinge cycle, I was about 7lbs heavier than my current natural set point weight. When I chose to stop dieting for real, I happened to be about 7lbs below my current set point weight, and therefore I gained about 7lbs when I healed my relationship with food. That being said, had I stopped dieting at a different point in my weight cycle, that number might be completely different—it all depends on where your weight is now, relative to your natural set point weight. If I had stopped dieting and I had happened to be above my set point weight, I would have lost weight.

**It’s also worth noting that it’s super common for women when they stop dieting, to initially gain weight in the first year or so, and then lose weight over the following couple of years. Everyone’s “end result” is different and the road to our set point is not always a straight line… because recovery from our “food issues” doesn’t usually happen in a straight line either. It usually looks more like this…

How to find your set point weight And because you’re dying to know… The only way to find out what your personal set point weight is—is to work towards developing a healthful relationship with food (both physically and mentally) and see what happens. Don’t try assuming or trying to guess what you *think* it is (or ‘should be’) as that’s a trap that will only keep you in the cycle. Guessing creates expectation which fast-tracks you to self-judgment around food (aka emotional or subconscious restriction) which almost always leads to binge eating, emotional eating, and continued yo-yo dieting. Guessing your set point range is also pointless (I see you!) because your set point range can change over time. In other words, just because you were 9 .7 stone when you first started dieting, doesn’t mean that you’ll necessarily go back to that pre-dieting weight after years of restriction. Some factors that may affect your set point over time include things like age, pregnancy/childbirth, hormones, and diet history. I personally have no clue as to how much I weighed as an adult before I started dieting because I started dieting at the age of 9 and never stopped until I was 30. So the weight that I’m currently at – which is my set point – is clearly my natural set point weight. Would it be lighter if I had never dieted? Probably, as dieting causes your set point weight to rise.

Dieting increases your set point Yep, dieting can push up your set point weight range over time because restriction that leads to temporary weight loss, can also lead to permanent changes in your metabolism in the other direction. This is likely why dieting is the number one risk factor for the increased weight over time. Ultimately, you will likely always bounce around your set point weight over time, because your body is constantly fighting to get there, and it’s a lot stronger than your willpower (for literally 95% of people hence the phrase, “diets don’t work”). Most people are not capable of “changing” their set point weight, or dieting below it for very long before they inevitably rebound. In other words, your set point weight is your only “sustainable” weight unless you want to keep restricting forever. Given this information and multiple truth bombs (I did warn you) the real question is, do you want to embrace your set point weight, stop diet-binge cycling, and eat relatively “normally?” OR do you want to keep trying to suppress it against all odds, by refusing to believe the science, continue dieting/trying to control your food and weight, and therefore will continue to experience more dramatic swings around it (in both directions), with a likelihood of pushing your weight up further and further over time? Not to mention losing your shit and spending all your energy doing so. I personally chose to cut my losses on attempts at weight suppression and because of that, I stopped bingeing over time and stopped the obsession with food and my body. I am now completely relaxed around food, enjoy life to the fullest and I’ve built my own business with the extra brain capacity that I discovered when I stopped dieting and obsessing over my body. Most people are not capable of maintaining weights below their set point for very long (hence: binge eating) and the few who are “capable,” will most likely experience physical and mental health consequences due to suppressing their natural size. In other words, the weight you arrive at when you’re eating intuitively is probably the healthiest weight YOU can be.

What determines your set point weight? Your set point weight is largely determined by your genetics genetically determined, although it may be affected by environmental, biological, and other factors, most of which are outside of our conscious control. Setpoint theory states that the human body tries to maintain its weight within a preferred range. Many people stay within a more or less small range of body weight throughout their adult life. Some people’s systems may keep them lean while young but allow them to gain weight after middle age. Essentially, each one of us has a biological blueprint, and with that, a set point, the range where our bodies thrive and do not fight against any subtle change. Many people have a hard time accepting this, as our society wants us to believe that everyone is capable of achieving and maintaining a thin body. You lose weight. Then, you gain it back. This is a common experience for many people who try to lose weight. In fact, research shows that those who lose weight often regain the weight — plus more. We have a genetically pre-determined body weight range that changes over the course of our lives. These changes are due to the metabolism shifts that happen with age thanks to hormones, the way we digest food, your gut microbiome, and many other factors. Think about it: the weight where you felt most comfortable in high school is probably different from the weight where you feel most comfortable in your 20s, 40s, 60s, and beyond.

Your biology will fight back Your body will defend your set point weight. If it senses a famine, it will adjust accordingly by being more efficient. So if you’re dieting and eating less than usual, your body may conserve energy by slowing down your metabolism or turning up your drive to eat, causing hunger. The brain doesn’t make the distinction between intentional under-fueling as in a diet versus a famine. If your body likes where it is weight-wise, it will resist changing. Similarly, if you overeat, you’re likely to have more energy and move around more. Research has shown that non-exercise activities like walking and fidgeting increase when people eat more food than they need including the body using 69% of the excess energy as heat. The degree to which this happens varies from person to person. How big of a range is our weight set range? Everyone is different. And, there is no way to truly know where your body wants to be, until you get out of the yo-yo up and down, and let your body settle where it wants to. Some intuitive eating “experts” promise that you’ll lose weight once you start listening to your body. That’s a totally irresponsible promise in my experience because you cannot account for what someone’s weight needs to do, especially after years of dieting, yo-yoing, disordered eating, or a more restrictive eating disorder. Especially in a culture where so many of us are actually chronically undereating, and that’s the reason why we are bingeing in the first place. Promising weight loss is assuming that everyone is inherently overeating, and also not understanding weight set range theory and the healing role of weight gain after restriction.

Some people start allowing food, normalize their eating quickly, and do end up losing weight. But in my experience, after years of off and on dieting, more people end up gaining weight, at least for a time, if not permanently. The thing that will be different from dieting is that you won’t be struggling to stay where you end up because your body will want to maintain the weight range that it wants to maintain. We all have genetic weight set ranges that are governed by the hypothalamus. And our body works pretty hard to stay within that range. Why isn’t this more common knowledge? I do not fucking know. But the consequence of people assuming that our weight is a simple matter of calories in vs calories out means that so many people with larger bodies, who have been dieting their whole lives, and who barely eat, should probably be diagnosed with anorexia, is not only not diagnosed, but they’re encouraged to keep starving themselves. You know, for their health. And happiness. So, how big is our weight set range? It’s different for every person. Scientists say it’s about 10-20 lbs, but I’ve seen that for some people it can be a bigger range than that, especially when you are constantly dieting. That’s also why and how different people yo-yo within different ranges. Some people yo-yo 15 lbs. Some people yoyo 50 lbs. Some people yo-yo between 120 and 140 lbs their whole life. Some people yo-yo between 200 and 260 lbs. Everyone is different. But no matter what you do, you’re probably not going to become someone who settles at 140 lbs, if you tend to yo-yo between 200 and 260 lbs, and vice versa. When you go below the weight where your hypothalamus feels safe, just like a thermostat, your hypothalamus eventually slows your metabolism way down and fixates you on food in order to help you gain back to a place where it feels safer and healthier. And, one of the things that can actually mess with this homeostasis, and make you go above your original weight set range, besides endocrine or other health issues, is restriction. Dieting. Dieting can raise your set point because your body wants to make sure you have enough stores if the diet/famine comes back. So, just know that if you want to settle somewhere safe and stable, dieting and restricting is not the way to do that. Also, the expectation and hope that intuitive eating will eventually lower your weight set range again is not something that anyone can promise either. How long is it going to take to normalize???? How long is it going to take to normalize???? Again, there is no simple answer. It depends on so many factors: How long have you been dieting? How resistant are you to actually going through this process? How long does it take you to fully stop dieting and restricting? How long does it take you to stop trying to micromanage your hunger and your weight? Did you have an eating disorder for years?

How dedicated are you to uncovering your sneaky subconscious beliefs? I tend to notice that people are able to do the bulk of the stabilization by going through the “Physical Part” then the Emotional and Mental parts take longer. But, that doesn’t mean that everyone will stabilize in that same amount of time, especially if they are someone who was very restrictive for a long time. If you want a number (I know you do) it can take on average between 1-3 years to be fully at your set point weight. If you manage to get rid of the dieting mentality pretty quickly, it can take less time. How will I know that I’ve settled in my weight set range? I think the most important thing to note is that overthinking your weight range stabilization is kind of like its own form of resistance. It’s a false sense of control because you can’t control it no matter how much you overthink it. So, in a way, it’s counter-intuitive to even discuss, it because there is nothing to be done about it anyway, except the practical issue of clothes. This is a very annoying and practical issue that can’t be ignored. I understand that buying new clothes can suck, but that doesn’t change that it still needs to be done.

This is how you can tell you’re close to your stable weight: Once you feel pretty calm around food, and stop gaining or losing weight but instead stay around a certain weight for more than a few months, you can probably guess your body is settling in a safe place for you. But here is something else, you will still fluctuate within your range. That’s normal. It’s human. And ranges can change for lots of hormonal and metabolic reasons throughout your life. So, counting on a body that finally never changes at all is going to end up disappointing you because bodies change and age. Change is the only thing that we can count on, so the hoping change won’t happen to you is only going to up breaking your heart. In conclusion… eating normally and listening to your appetite is going to end up being way more stable than our experience when we were going from diet to diet chasing the pot of gold at the end of the rainbow.

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. 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

Top Time Management Tips to Help You Live a Healthy, Happy Life

ALICE

DARTNELL

We’re all different in our wants and desires but I guarantee that if I ask anyone what they want from life, they will mention happiness and great health! But I also know from working with my clients that it is easier said than done sometimes! And one of the biggest stumbling blocks to achieving the happiness and health we want is often time (or a lack of it!) So I want to share with you four tips for your time management in order that you can boost your happiness and health – these are productivity ‘hacks’ but techniques to follow so you can prioritize your happiness and health. Tip One: Learn To Manage Your Energy This might sound weird coming from a time management coach, but time management doesn’t actually have anything to do with time… after all, you can’t ‘manage’ it, it ticks by regardless. So what is time management? Well, it is more about managing you, your tasks, your priorities, and most importantly, your energy! A lot of the time we say we don’t have time for something when really it is that we don’t have the energy. So rather than managing your life, tasks, and to-do lists to the clock, start managing it with your energy. Work with your personal energy rhythms and preferences as a way to enhance your health. It will also have a positive knock-on to your happiness as no one likes going about their day knackered, and we’re more likely to snap and stress when we are fatigued too! Tip Two: Start The Day Right One of the things I know that makes or breaks a day for me is how I start it! When I start the day with intention and positivity, my day seems to go more smoothly, and my energy and happiness levels are higher. Don’t roll out of bed and into the day. Instead create a morning routine that works for you – one that feels uplifting, energizing for your health, and starts the day off on a positive note. This could include a short meditation, exercise, reading a personal development book, going for a quick walk, journaling, and visualizing how you want the day to go. Tip Three: Work In Short, Sharp Bursts Research has shown that taking breaks is imperative for productivity, so abstain from working long hours, and slogging away at your desk without a break. Not only will this improve your output and productivity but also your happiness by reducing your fatigue and mental drain! The “Pomodoro” is a popular time management technique of working in batches of 25 minutes with 5 minutes break in between, however, I often work in bursts as short as 10 – 15 minutes to stay on top and smiling!

Tip Four: Diarise Your Health First If you are like most people struggling with their health, then I guess that you are making the #1 sin of putting it to the bottom of the list of priorities! We often don’t allow ourselves to prioritize our health and happiness until everything else is done, whether that is your work, house chores, family obligations, etc. But in fact, you need to prioritize this first! Everyone’s version of health is different, so I won’t dictate what it is for you, but my tip for you is to plan ahead and put it in the diary! Yes, plan out when you are going to the gym, going for a walk, meal prepping nutritious meals, etc, and then make sure you add this to your diary like you would a meeting or appointment! If we don’t do this, it always falls to the bottom of the list because we have to make the time, not find the time. As someone who has suffered burnout, I know all too well the importance of a balanced life, one that incorporates your health and happiness! It is not a luxury or a ‘nice to have, you deserve to create a life by design, not by default.

Alice Dartnell is a life coach, trainer, speaker, and author, passionate about empowering people how to create a life by design, not by default! Alice is known to be an expert in time management and productivity but doesn’t teach time management in the traditional sense – instead, she focuses on the importance of energy management and mindset as the way to improve your time management. Time management actually isn’t about managing time! In fact, it is about managing you, other people, your tasks, and most importantly, your energy! Alice’s self-confessed “geeky obsession” with time management came following her recovery and personal development journey following a decade long battle with severe depression, confidence issues and an eating disorder – vowing never to waste another minute ever again she become fascinated by time management. However, a severe and unexpected burnout left her wondering how to incorporate well-being into time management, because despite being excellent at time management, she still burnt out – this led her on a path to creating “energy management” as the solution to traditional time management. Alice runs her international coaching business online and is based in Valencia and London. She works with individuals on a 121 basis as well as through programs and courses, as well as delivering training to organizations. Alice is also the founder of “Success Box” a personal development book club, which is a place to inspire action, growth, and success through personal development books. When she isn’t helping others through the business, her passions include traveling, learning Japanese and Spanish, fitness, reading, art, and enjoying a cheeky cocktail or two. https://alicedartnell.com/

MAY IS NATIONAL STROKE AWARENESS MONTH By Tracy Markley

What is a Stroke? A Stroke is damage to the brain by interrupting blood flow supply. A stroke can also be referred to as a brain attack or a CVA, a cerebrovascular accident. Strokes can happen at any age, from an infant to a senior. This can occur when a clot blocks the blood supply to the brain or when a blood vessel in the brain bursts. A stroke is a medical emergency Always call 911 or get immediately to the hospital. The longer any stroke is left untreated, the more likely it is that the affected organs can be permanently damaged. Blood supplies oxygen and nutrients to the brain. When an area of the brain tissue does not receive its blood supply, it results in brain damage. This is known as an infarction or infarct. An infarction can happen anywhere in the body, but in relation to a stroke, it is referring to the blood supply limited in an area of the brain. An infarct can affect a tiny or large part of the brain. Whenever there is blood supply cut off from a part of the brain it compromised brain function. The neurons in the area of the brain that has been cut off from the blood supply begin to die, and the functions they support will be affected. Strokes can cause the serious motor and cognitive problems and sometimes permanent damage. Recovery depends on the remaining undamaged areas of the brain.

If you think someone you are with or think you may be having a stroke here is a way to Check the Symptoms of a stroke by using F.A.S. T. FACE: Is their face drooping on one side? Can they smile normally? Numbness and weakness? ARMS: Can they raise both arms and keep them up? Numbness and weakness? SPEECH (Speaking): Are they slurring in their speech? TIME: Any signs of a stroke call 911 immediately! Time is the brain. It is crucial to get immediate medical attention with any sign of a stroke, even if it appears to be a mini-stroke. (TIA) Although there are many distinct kinds of strokes the three main types of strokes are: Ischemic Stroke Hemorrhagic Stroke Transient Ischemic Attack (TIA), “mini-stroke.” This is a warning sign. Ischemic Stroke Most strokes are ischemic strokes. According to the Centers for Disease Control (CDC), about 87% of strokes are ischemic. An ischemic stroke happens when blood flow through the artery that supplies oxygen-rich blood to the brain becomes blocked. Blood clots often cause blockages that lead to ischemic stroke. Hemmorrhagic Stroke A hemorrhagic stroke happens when an artery in the brain leaks blood or ruptures (breaks open). The leaked blood puts too much pressure on the brain cells, which damages them. High blood pressure and aneurysms (balloon-like bulges), in the artery that can stretch and burst, are examples of conditions that cause a hemorrhagic stroke. There are two types of hemorrhagic strokes. Intracerebral hemorrhage (most common) and Subarachnoid hemorrhage (less common). Transient Ischemic Attack (TIA) A TIA is also referred to as a mini-stroke. It is different from the major types of strokes because blood flow to the brain is blocked for only a brief time, usually no more than five minutes. It can be from a few seconds up to five minutes. Our blood delivers oxygen to every part of our body. Our cells need it to survive.

Flow gets blocked anywhere, it can be dangerous. It is crucial to seek medical attention immediately, even if it’s only a mini-stroke. One thing important to understand is only medical professionals can determine by the proper tests and scans if someone has had a mini-stroke or major stroke. A major stroke can also appear to be a ministroke, but once the proper scans are taken of the brain the correct diagnosis can be made. I know this from my studies, but also from personal experience. My stepfather had a major stroke a couple of years ago, but it appeared as a mini-stroke. When the doctor came back to us in the ER, she said “Mr. Taplin, you are incredibly lucky, you had a major stroke in the stem of your brain, but you did not get the major effects that most people get.” Recovery after a stroke. There is a huge "real" need for stroke survivors to have continued physical therapy after their insurance has covered their (usually extremely limited) physical therapy sessions. It’s an important time for fitness professionals to step up and gain stronger knowledge in physical rehabilitation with stroke survivors. This need is worldwide! I know this because I have helped survivors worldwide and heard their struggling stories. I've personally heard their human desire to get their bodies back to movement for everyday life. This includes things such as walking, arm and hand function, balance, cognitive skills, stability, driving, and much more!! Hundreds of thousands of survivors are desperately seeking proper care and guidance. I have been asked by stroke survivors and caregivers worldwide for help. After I published my first book, "Dear Stroke You Suck the Journey of a Fitness Trainer and a Stroke Survivor. I began getting contacted from all over the world for help. I wanted so badly to help every survivor and caregiver that reached out to me. I even received calls and messages from some personal trainers who had a Survivor client. I was surprised by how some professionals responded. For example, one trainer after spending an hour sharing knowledge over the phone and told him to seek out more education beyond the one-day certification he had. He responded with "So basically…." he tried to sum up in one sentence how to train a Survivor. He then acted like he had it all covered. I thought, wow that Survivor's recovery is determined by this trainer’s ego and lack of listening skills. Most trainers that I took the time to talk to wanted a quick answer to full-body stroke recovery. They did not want to take the time needed to extend their knowledge. Limited knowledge limits a stroke survivor's recovery. This really bothered me. I decided to begin a Stroke Recovery support group via a private Facebook group page. There are over 4,500 members as of today. And I am one of the smaller groups. There are thousands of stroke survivors seeking help It breaks my heart, but it keeps me constantly motivated to do what I can to help them and try my best to educate fitness professionals. It is wonderful to have such a gathering from all over the world in this stroke recovery support group. It is surreal and fascinating. Everyone is so kind and supportive in the group to one another. They encourage and try to help each other so much.

Look at all the different countries our members have gathered together from: Israel, Europe, Switzerland, Australia, Canada, UK, Africa, Great Britain Vietnam, New Zealand, Scotland, Philippines, Fiji, Ireland, Indonesia, Micronesia, Mumbai, Maharashtra, Turkey, many States in the United States. I know how real the urgent need is for fitness professionals to gain the proper advanced knowledge to help survivors get their lives back. I decided to help get the survivors and caregivers educated since finding the professionals to help them was difficult. I then wrote my book, "Stroke Recovery, What Now, When Physical Therapy Ends but Your Recovery Continues.” Many survivors told me they don’t know what to ask to know if someone is qualified to help them. As they get educated they or their caregivers get educated they can easily determine what professional has the knowledge and experience to help or not. Around this time the owner of the Medfit Foundation contacted me to be on the Education Advisory Board and write the Stroke Recovery and Exercise CEC course. I was extremely excited to have a platform to reach professionals to educate them to bring more care needed to survivors. Since then, I updated the course, and it is now on the Functional Aging Institute’s website. Fitness professionals and physical therapists must continue their education way beyond the basics of getting their original certification, license, and credentials. If you or a survivor you know is searching for more help after physical therapy, ask a lot of questions. They must have taken some sort of advanced education in regard to stroke and neuroeducation beyond their basic education for their job. Hundreds of survivors have shared with me their struggles to find great care. The stories blow my mind and frustrated me tremendously. Here is one recent story. A 54-year-old female Survivor who lives 3 hours away from me, was so excited and filled with hope again after we met in my support group and read my books and watched my videos. She began to get hand movement back and decided to find a Physical therapist again. She searched out, asked questions, and found someone who "appeared" and "sounded" like they had the knowledge and expertise to help her. She was excited sent me a private message and told me what the therapist said. It sounded good. This therapist spoke the neuro words and things that were impressive. This Survivor shared in the support group how excited she was and tagged me thanking me for helping her feel hope again. Everyone was proud of her and encouraged her. I was thrilled. A few days ago, she sent me a message that after her 5th session with this therapist, the therapist told her that she had never worked with a stroke Survivor before and can't help her. She told me that she has gained more knowledge from me and gained more recovery than 5 sessions with this therapist.

This upsets me so much. She deserves great care and real help. All stroke survivors do. Now she has wasted 5 insurance-paid PT sessions and 5 co-pays. That is not okay! I have hundreds of stories like this, and some are worse. So, to all fitness professionals and therapists: Please don't fake your knowledge and experience to gain a client. Don't just talk the talk. Put the time and effort in to continue your education. Have integrity and a heart of passion and honesty in your work. This can mean another human being may walk or not walk again. This can mean another human being can hold a fork in their hand again or not. This may mean someone can go back to work or never again, and so much more!!! Lifestyle changes can lower the risk of stroke. Eat a healthy diet Exercise regularly Maintain a healthy body weight Avoid smoking Limit drinking too much alcohol Limit stress. Watch your blood pressure. High blood pressure raises the risk of stroke. Watch your cholesterol. Arteries becoming clogged with fatty substances raises the risk of stroke Maintain a healthy blood sugar level. If you are diabetic or pre-diabetic take care of yourself with proper care with proper foods and beverages that maintain a healthy blood sugar level. Genetics and races sometimes play a role in it as well.

SHOWING A RUPTURE IN THE BRAIN

SHOWING BRAIN WITH NO RUPTURE

NEURON

ME AND A STROKE SURVIVOR FROM THE DEAR STROKE BOOK

My stroke survivor client from 1st book. We bought him that shirt.

Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and 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. She is the 2021 IDEA Personal Trainer of the Year. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit

Three Tools to Change Your Life Context and Create More Opportunity

By Sherry Parks

You’ve heard the adage “same song, different day”, right? I think this often describes my life. I go for the same walk every morning. I leave my back door and walk in the same direction I always walk, the same distance and the same exact path. My days often have that recurring theme throughout. I eat the same breakfast, drink the same tea, eat the same lunch, and so on it goes. Maybe your life has similar patterns. We wake up and we go about our business doing what is familiar. One of the lessons I’ve learned as an entrepreneur is that you have to learn to think differently. I’ve found that you can’t go through life with the same thinking patterns you had when you were working a 9–5; you can’t create a different life unless you change the way you think. One of the best ways to start thinking differently is to change your context or perspective and look at things from a different point of view. Listed below are my top three tips for changing your perspective so that you can see the most growth in your mind and allow space for new things and start to allow new habits in.

Change your routine. Take that morning walk the opposite way you normally do. Head out the back door and go left instead of right. Or better yet, go out the front door and take the street instead of the alley. As you take a different route, you are going to see different things; and you will see the same things from a different perspective, a different angle. When that happens, you see more dimensions and begin to understand on a deeper level what something actually is. The rest of your life is going to benefit from making a small change like this. Making these types of changes brings awareness to your perspective that there is more to the story than simply the picture you have developed. Once you have that awareness, you can begin to look for the rest of the story; the rest of the pieces. Those pieces may be just what you need to solve a problem, change a thought pattern, or simply just learn something new. Take back your power. Let’s face it. It is easy to get into a rut of thinking where we point the blame on someone else or some situation outside of ourselves. For example, it is easy for me to think that someone else has a more charismatic personality than me, so I can never have the success that they have. But if I change my perspective and look at things from a positive viewpoint, I can see that I have a clear path of improvement in front of me. I may never have the SAME charisma as that other person, but I can develop my own charisma by interacting in my own way. Even if that feels foreign and uncomfortable at first, I have a chance to live in my power and create my own success based on my current skills and at the same time acknowledge that I have the power to develop better skills. How can you take back your power? Is there something in your life that you need to own and look for another perspective? If you take that thing and focus on what is in your power to change, you will find that you feel better about yourself and that your perspective begins to change.

Visualize. Practice visualizing your life from different perspectives. This allows you to create space in the mind for a NEW reality. For example, if you climb to the top of the mountain and look out at the view in front of you, what do you see? The sky, the horizon, the valley below (as vague, tiny figures with no clarity) and you also see your immediate surroundings of trees, rocks, shrubs, whatever is around you. Now place yourself in the valley. Look around you now. What do you see? The tall mountain in front of you with its peak so far away you can’t see the individual rocks and trees. You see the sky from a further distance and maybe the clouds look smaller and less fluffy. Now your immediate surroundings; are no longer tiny, indistinct things. They are full of detail and life. You see things you couldn’t possibly see from the top of the mountain. If you look at life in this same way, by visualizing yourself up close as well as far away, you can begin to see new things. You can see the details in a new way. You may find that things aren’t as they seem right now. Or you may find just the exact detail you need for your next step. Your mind is opening to new details, new paths, and new perspectives. Isn’t amazing to see life through a different lens? Approaching your life with new perspectives creates new possibilities and new opportunities. And this, my friends, is where all the good things live. More of that, please! I encourage you to take one or two of these and test them out. See if your perspective doesn’t start to shift. See if you don’t find your mind more open to new things and yourself more willing to entertain new ideas. Comment below and let me know how it goes. I’d love to hear from you and cheer you on!

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 mindset, emotions, and actions regarding money so that they learn to keep what they have and generate more. .Check out her 5 Steps to a Better Money Story workbook ( https://livesinbalance.lpages.co/5-steps-to-a-better-money-story/) or join her women-only Facebook group More Than Enough Money Sisterhood.

BORCELLE MAGAZINE MARCH 2018 / ISSUE 3 / VOL. 2 I PAGE 3

SIX REASONS WOMEN STRUGGLE TO LOSE WEIGHT By Dr. Danielle Litoff

You do a workout at least four times a week and still, you are not seeing results. Many women struggle with this problem. There are many factors that determine weight loss, like changing hormones and lifestyle habits. There are six main reasons I see women struggle to lose weight, even if they are regularly working out. Your hormone levels are off During your 30s, levels of key muscle-building hormones, including growth hormone and testosterone, begin to decline. As a result, you may start losing muscle, which can slow your metabolism and lead to weight gain.

Your hormone levels are off During your 30s, levels of key muscle-building hormones, including growth hormone and testosterone, begin to decline. As a result, you may start losing muscle, which can slow your metabolism and lead to weight gain. You’re not mixing up your workout routine If you are doing the same workout routine every time, you may have plateaued and you stop seeing results. When working out, it is important to have a variety of cardio, strength training with real weights, and yoga. You’re not taking time to rest and recover It is truly where the magic happens. Rest and recovery give your muscles the time they need to grow and get stronger. It's during those periods that your body does most of the actual fat burning. Your body is under too much stress Women especially fall victim to stress impeding their weight loss and health goals. A stressful personal or professional life can make your body produce too much cortisol, which can lead to weight gain. Your sleep schedule is off Lack of sleep can affect hormones, ultimately affecting metabolism. Adults need to get seven to nine hours of sleep a night for optimal function. Getting less than seven hours of sleep a night is considered sleep deprivation, and that makes us crave glucose. You’re not eating enough calories Especially women, we have been told to limit calories and for many of us, it means we are eating far fewer calories than we actually need to maintain a healthy weight. When you are calorie-deprived, your body actually thinks you are starving and it holds on to every last calorie it can. If you feel like you are doing all the right things at the gym and still not getting the results you want, it’s time to explore functional medicine. Our program helps you gain the knowledge and support to be a stronger and healthier you.

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 oldfashioned 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/

Health & wellness tips Health & Nutrition & Wellbeing

T O

Y O U R

H E A L T H

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

Food Tip: Eat fatty fish Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Wellness Tip: 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.

''To me, good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself''. - Albert Schweitzer

MAY POEMS BY SKYLAR SNOW POETRY

1st May: May Day Traditionally celebrated with maypole dancing. Mayday is an ancient spring festival. 2nd-8th May: National sun awareness week. This is to raise awareness of the dangers of excessive sun exposure such as skin cancers and sunburn. 8th May: Mother's day US. We celebrate the love and appreciation we have for our Mom. 3rd May: World laughter day. This gives a global consciousness of friendship through laughter. 29th May: National biscuit day A day of celebration for the enjoyment of sweet or savory biscuits.

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

-Mayday celebrationsBy Skylar Snow Poetry

Mayday is recognized for radio word to signal distress, Alerting many lives to stay fortunate and blessed,

It's used mostly by aircraft and boats, It's the day to celebrate, many grab their coats,

There'll be smiles and maypole dancing galore, The ancient spring festival is one we can't ignore.

-Be aware of the sunBy Skylar Snow Poetry

Too much sun and it could soon turn, Into a painful yet sharp sunburn, Too much sun can lead to cancer, The sun can be mean and does not answer,

Sun cream, sunglasses and summer hats, Protection from the sun and it's rays that catch, It's always okay to still have fun, As long as you protect yourself from the sun.

-A day for Mom'sBy Skylar Snow Poetry All the Mother's around the world, Are appreciated in so many ways, The love of a mother is unlike any other, Mothers are appreciated so very much,

Always got your back every time you hearled, The love of a Mother always stays, They make your world brighter, full of color, Too never hold a grudge or dare to judge.

-A day filled with laughterBy Skylar Snow Poetry

We all celebrate by having a little giggle, A good laugh that actually belts, Your tummy feels funny and will wiggle, Enjoying the laughter that is dealt,

Joke's are a good way to be less serious, Less sincere and a little more delirious, Connecting with family and friends, A day of laughter that never ends.

-Treat yourself to a biscuitBy Skylar Snow Poetry

Biscuits are delicious whether their savory or sweet, Enjoyed alone or with a delightful meal, Biscuits are by far the tastiest treat, Remember when you're done, the packet you must seal,

All kinds of biscuits, different flavors and textures, Baking biscuits for many to joyfully consume, One day for biscuits so no one can lecture, Grab one quick as they'll be gone soon.

By Jace Jacobs

You cannot hide your values. Life will show them in time. Your actions are always your journey, and how I respond to them is mine. The statement above sums up my social media philosophy. Remember having those moments when the actions of another would trigger a response from you? How did you feel afterward? Did you like who you were at that moment and the moments shortly after? Ahhh those quick responses. We see this a lot on social media these days. Someone posts their free speech and another is quick to add their free speech disagreeing. No judgment here. Just focusing on the feeling of those involved. I'm curious if they know to check in on how they feel? For a lot of us, including myself, it's all about taking ownership and personal responsibility for our values and actions. It feels good to walk the walk and talk the talk. When it comes to my brothers and sisters out in the world, I like to say I'll either keep on loving you, or I'm going to wish you well. We all have freedom of choice when it comes to how we want to show up in the world. What do you choose? More importantly, do your actions align with your values and who you believe you are? Much appreciation, love, and light. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

The Journey I love to help cool souls Raise their vibration every day Just a little nudge from the Universe Authenticity along the way I appreciate the good vibes And the lighthouse in my why Welcoming your positive content Across my entertainment sky As I embrace love And work on myself within I appreciate the lessons Even before the lessons begin You cannot hide your values Life will show them in time Your actions are always your journey And how I respond to them is mine What is your social media mission philosophy?

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

Mother's Day gifts

cription to Give mom a subs , like her favrouite show e tv etc Netflix, Hulu, appl

Bambüsi Premium Bamboo Cheese Board Charcuterie Serving Board Platter and Knife Set, Amazon, $49.99

Wine club subscription

Kush Queen CBD bath bombs, From $12.99

Proctor Silex Rice Cooker & Food Steamer, Amazon, $20

3D Bouquet Pop Up , Mother's Day card Amazon, $10.89

Card

Or ga ni c , e ne r gy - i nf us e d Ay ur v e da i ns pi r e d s k i n & hai r c ar e

KAIA SKIN

Kalpana Vasu Semple/ Founder and Creator ht t ps : / / www. kai a. s ki n/

This herbal and botanical face oil keeps your skin nourished, soothed, and moisturized Formulated using organic cold-pressed Apricot Kernel, Jojoba, Rosehip, Red Raspberry seed oil Botanical extracts of Chamomile, Calendula, lavender, Rose pomegranate, buckthorn, Marshmallow Root, Elderflower, hibiscus Helps improve skin tone, maintain softness and radiance of the skin. Rich in vitamin C and E lowers the appearance of fine lines and blemishes. Raspberry seed oil helps block UV rays, combats sun damage, and boosts collagen. Lightweight Rosehip oil is full of fatty acids, a natural form of vitamin A, C, and E helping to brighten hyperpigmentation, calm inflammatory skin conditions, and improve skin barrier Essential oils that help strengthen skin and improve its tone, elasticity, and defense mechanisms against bacteria or blemishes Apply to clean damp skin. Use 2-3 drops on clean fingertips and gently massage onto face, neck, and chest. Best when used in combination with Hydrate Face mist https://www.kaia.skin/

Balance your skin with this ancient Ayurvedic remedy. Steam Distilled Rose and Tulsi. Due to its medicinal properties, Tulsi has been worshipped in India for many years. Its anti-fungal and antibacterial properties make it a wonderful product in skincare. Rose is Tridoshic but especially effective in balancing pitta. Soothes redness in the skin, skin irritations, and burns. Balances the pH of the skin Hydrated the skin Tightens pores and reduces wrinkles Enhances mood Relieves stress Balances the heart chakra Reduces dark circles Promotes deep and restful sleep DIRECTIONS: Apply to face as needed to hydrate, energize and refresh. TIPS: Apply a few spritzes on your face to naturally set makeup. HOW TO CARE FOR MY PRODUCTS: Keep the product away from sunlight, heat, and moisture. Close tightly after each use, and always use clean, dry hands if coming in contact with the formula. SHELF LIFE: Since there are no preservatives, please use within 4-5 months

WHAT'S COOKING

Breakfast Omelet With Zucchini By Bernadine Otto The Ingredients 1 tablespoon coconut oil 2 eggs, large ¼ cup zucchini, grated with water squeezed out 1 dash of salt & pepper

The Method 1. Whisk eggs, zucchini, and pepper in a bowl. 2. Melt coconut oil in a frying pan. 3. Add egg mixture and fry, without stirring, until eggs are no longer runny. 4. Slide out of the pan onto a plate and fold in half. Top with salt & pepper. Enjoy!

Toast With Almond Butter & Banana By Bernadine Otto

The Ingredients 1 piece of bread, gluten-free 2 tbsp almond butter ½ medium banana, sliced ½ tsp cinnamon

The Method Toast a slice of bread. Spread almond butter, and top with sliced banana. Sprinkle with cinnamon. Enjoy!

Egg Muffins By Bernadine Otto

The Ingredients 12 eggs 1 cup red pepper, chopped 1 cup mushrooms, sliced 4 cups spinach ½ tsp garlic powder 2 dashes pepper ½ tsp turmeric

The Method Preheat the oven to 425F. Place 12 muffin cups in a muffin tin. Sauté pepper and mushrooms for about 3 minutes until crisp-tender. Add spinach and cook until wilted. Add vegetables to 12 muffin cups. Whisk eggs and spices together and pour into 12 muffin cups. It’s ok if they only fill halfway because these will expand in the oven. Place in oven and bake for about 30 minutes, or until eggs have set. Enjoy!

“A mother is your first friend, your best friend, your forever friend.” —Unknown