Live Love and Eat

Live Love and Eat

ISSUE 93 NOVEMBER 2023/ ISSN 2689-7741

Heal t h | Wellbeing| Nutrition

BRAIN HEALTH IT’S COOL Does your Serotonin need a boost?

Loneliness a very real health risk WHY DO WE DEVELOP EATING DISORDERS? NOVEMBER - A MONTH OF GRATITUDE AND REFLECTION WHAT THE PLANETS HAVE IN STORE

Feasting with Finesse: How to Eat Healthy during Thanksgiving

MY VESSEL OF THANKSGIVING 14 Powerful Self-Love Quotes to make you Shine “Please Hold!” A phrase not many people want to hear (particularly if they have bladder issues) Delicious and Whole Health Soups for Fall The Lighthouse

6 Tips to Ease Money Pressure this Holiday Season

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 93

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 11

14 POWERFUL SELF-LOVE QUOTES TO MAKE YOU SHINE…

15 LONELINESS -

A VERY REAL HEALTH RISK

18 “PLEASE HOLD!” A PHRASE NOT MANY PEOPLE WANT TO HEAR (PARTICULARLY IF THEY HAVE BLADDER ISSUES)

32 EXCLUSIVE! SIX TIPS TO EASE MONEY PRESSURE THIS HOLIDAY SEASON

23

37 MY VESSEL OF THANKSGIVING 39 NOVEMBER - A MONTH OF

45 WHY DO WE DEVELOP EATING DISORDERS

BRAIN HEALTH. IT’S COOL

GRATITUDE AND REFLECTION WHAT THE PLANETS HAVE IN STORE

56 DOES YOUR SEROTONIN NEED A BOOST?

58 FEASTING WITH FINESSE: HOW TO EAT HEALTHY DURING THANKSGIVING

61 DELICIOUS AND WHOLE HEALTH SOUPS FOR FALL

65 THE LIGHTHOUSE

New Stories, New Writers

Editor’s Note New stories, new writers As we approach the final months of the year, we are excited to present to you our November issue. This edition is a celebration of the changing seasons and a reflection of the diverse voices and perspectives that make our publication so unique.

In this issue, you will find a captivating mix of articles that touch upon a wide range of topics, Our team of talented writers and contributors have worked tirelessly to bring you informative, inspiring, and entertaining content.

As we embrace the spirit of the season, we encourage you to take a moment to slow down and savor the stories within these pages. November is a time of transition, and we hope that the stories we share will provide you with a sense of connection, discovery, and warmth.

We also want to express our gratitude for your continued support. It is your readership that fuels our passion to create content that informs, enlightens, and entertains. Your feedback is invaluable, and we always welcome your thoughts and suggestions.

In the spirit of giving, we are excited to announce some exciting holiday-themed content in our upcoming December issue, so stay tuned for that.

Thank you for being a part of our community. We

Bernadine Otto

Editor-in-Chief

hope you enjoy this November issue as much as we have enjoyed crafting it for you. As always, we look forward to sharing many more stories and adventures with you in the months to come.

Wishing you a wonderful November filled with joy, warmth, and inspiration.

Bernadine Otto Managing Editor

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

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Kim Klein

Dr. Danielle Litoff

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

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Jennifer Millard-Schmitz MS, LPC

Ingrid Harm-Ernandes

Mental Health Therapist & Empowerment Expert

Pelvic physical therapist/Author

Curt Lewis CTNC & National Board Certified Health and Wellness Coach.

Copyright © 2023 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

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THANKSGIVING DAY Celebrating on the 23rd of November. It is a time to kick back and relax. Watch a football game or go to a movie and enjoy a huge feast. It is always time for us to give thanks. .

BLACK FRIDAY Celebrated the day after Thanksgiving. Black Friday or retail Black Friday is the day after Thanksgiving and is one of the busiest shopping days of the year. In case you did not know the other busiest shopping day is the day after Christmas when lots of shoppers on holiday vacation go to the stores to use gift certificates they received and to exchange merchandise.

VETERANS DAY Veterans Day is celebrated on the 11th of November. Veterans Day is held in honor of all military veterans. Including the fallen and the living, who have served in the United States armed forces, during war time or peace time.

HEALTH AND WELLNESS TIPS tips on creating a stress free Thanksgiving

Creating a stress-free Thanksgiving celebration requires some planning and organization. By taking a few key steps in advance, you can ensure a smoother and more enjoyable holiday for both you and your guests. Here are some tips to help you achieve a stress-free Thanksgiving: Plan Ahead Start planning your Thanksgiving well in advance. Create a checklist of tasks and a timeline for when you'll accomplish them. This will help you stay organized and reduce last-minute stress.

Delegate Tasks Don't try to do everything on your own. Enlist the help of family and friends. Assign tasks such as setting the table, preparing side dishes, or even cleaning up after the meal.

Simplify the Menu While traditional Thanksgiving feasts can be elaborate, consider simplifying the menu. Focus on a few favorite dishes and skip the ones that add unnecessary complexity.

Prepare in Advance Many dishes can be prepared in advance and reheated on Thanksgiving day. This includes casseroles, desserts, and some side dishes. Prepping early can save you time and reduce stress.

Use Time-Saving Appliances Utilize kitchen appliances like slow cookers, pressure cookers, and roasters to help with cooking. These tools can free up stovetop and oven space and make cooking more efficient

Create a Detailed Timeline Develop a day-of schedule that outlines when to start cooking, when to put the turkey in the oven, and when to set the table.

Stick to your timeline to avoid last-minute rushes.

Set a Relaxed Atmosphere Create a cozy and stress-free ambiance with soft lighting, soothing music, and comfortable seating. Encourage your guests to relax and enjoy themselves.

Consider a Potluck If hosting the entire meal is overwhelming, suggest a potluckstyle dinner where each guest brings a dish. This not only lightens your load but also adds variety to the meal.

Embrace Imperfection Remember that perfection is not the goal. If something doesn't go as planned or a dish doesn't turn out perfectly, it's okay.

Thanksgiving is about coming together and being thankful.

Take Breaks Don't forget to take short breaks throughout the day to relax and recharge. A brief walk or a few moments of quiet reflection can help reduce stress.

Practice Gratitude The essence of Thanksgiving is gratitude. Take a moment to reflect on the things you're thankful for, and encourage your guests to do the same. This can help put the holiday in perspective and reduce stress.

Stay Organized Keep all your recipes, shopping lists, and notes in one place. A well-organized kitchen and meal plan can prevent last-minute panic.

Be Mindful of Dietary Restrictions Check with your guests to see if anyone has dietary restrictions or allergies. Having accommodating options can help reduce stress on the day of the meal.

Embrace Leftovers Consider using leftovers creatively, such as making sandwiches, soups, or casseroles, to minimize food waste and reduce post-Thanksgiving cooking stress.

By following these tips and staying organized, you can create a stress-free Thanksgiving that allows you to focus on what truly matters – spending time with loved ones and expressing gratitude.

14 Powerful Self-Love Quotes to Make You Shine…

FLORA MARTIN HTTPS://HAPPYLIFELOGIC.COM

Self-love quotes offer wisdom that makes you realize just how important it is for you to unconditionally love yourself.

Get ready to be inspired by these powerful words and be ready to see how these self-love quotes for Instagram can make a difference.

What is Self Love Quotes?

Self-love quotes emphasize self-care, self-esteem, and selfworth. Most of all, it reminds you to embrace your true self.

You can find deeply personal expressions of self-acceptance or general words of wisdom in these quotes.

What is the Importance of Self-Love?

Self-love means valuing and appreciating yourself. It is accepting and recognizing your worth as well as taking care of your needs. It is all about accepting your strengths and flaws and making peace with yourself.

It also means that while you are being considerate of what others think, you are giving priority to your emotions and feelings. You are putting yourself first. Take time to understand yourself and extend the kindness you give others to yourself too.

Self-love equates to self-care. It is important for your overall well-being because it is the foundation of good mental health and positive self-esteem.

Best Self-LoveQuotes You’ll discover uplifting sayings that are meant to make your day better. They could be simple statements of selfacceptance to powerful affirmations.

They are filled with positivity and give you your daily dose of happiness.

Self-Belief To believe in your uniqueness and abilities.

“Be you, do you, for you” “I am enough just as I am” “I am my own biggest fan” Feel-Good and Shine Quotes That there’s no other person like you on the planet.

When you accept that, it is easier to love and accept yourself. Putting yourself at the top of your to-do list is the first step “FLY = first love yourself” “Dare to be different” “Shine!”

Encourage Confidence “Your self-worth is determined by you. You don’t have to depend on someone to tell you who you are.” Beyonce “You are the only one who can give you everything”

Boost Self-Esteem Famous people who are admired for their wisdom and valuable life experiences share some quotes “No one in the entire cosmos is more deserving of your love and affection than you are.” - Buddha “To love oneself is the beginning of a lifelong romance.” - Oscar Wilde “You yourself,deserve as much love and affection as anyone in the universe.”- Buddha “I am my own muse, the subject I know best” Frida Kahlo

Bottom Line Self-love is a journey and not a destination. It is like a long walk where you learn to appreciate yourself better. And with every step you take, you learn to see your self-worth.

Words have the magic to heal, inspire, and support. By spreading these self- love quotes, you are spreading good vibes and uplifting others along the way. It is a reminder that you need to prioritize yourself first. Fill your cup with love before you can pour love into others.

Let us celebrate each day of this self-love journey and experience the happiness of falling in love with ourselves every single day.

Embracing self-love is about embracing your journey toward personal growth and improvement.

The magical winter season is here, and it brings to mind all those cozy thoughts of the holidays, like Thanksgiving, Christmas, Hanukkah, Kwanzaa, and New Year's Eve. You know, turkey dinners, pumpkin pie, fires crackling in the fireplace, hot cocoa, those twinkling colored lights on houses and trees, and of course, holiday rom coms. But at the heart of it all, it's about family, friends, connection, warmth, and togetherness. It's like we're painting this picturesque Norman Rockwell scene.

But let's get real for a moment.

Loneliness is quietly becoming a significant health issue in our society, and this time of year, with the cold weather and holidays approaching, it can get even worse. You'd think that in our hyper-connected world of social media, texting, Zoom calls, and the internet, more people would feel connected, right? Well, here's the twist: research shows that many people are feeling more disconnected from others, and it's taking a toll on our overall health and well-being.

LONELINESS A VERY REAL HEALTH RISK WRITTEN BY KIM KLEIN

And this loneliness isn't just hitting retirees or folks in assisted living facilities; it can affect anyone, young or old, and everyone in between. It's ironic that the very technology designed to bring us together can also make us feel lonelier. We've all experienced it—scrolling through social media and getting the impression that everyone else is leading a more exciting life, full of friends, family, and love. Despite being aware that social media isn't an accurate representation of real life, we're bombarded with it so frequently that it often makes us feel inadequate and isolated.

It’s also common for people to feel emotional distance from the people they’re with, which can result in feeling lonely even when in a room full of people. Sometimes people don’t wear loneliness on their sleeves, so we might not even be aware of their silent suffering.

But while technology can contribute to loneliness, it can also be part of the solution. Zoom calls, Facetime, and other virtual connections can help combat isolation. Don’t forget those people who are on the other end, just waiting to get that call.

Whether you’re saying hello to neighbors, exchanging friendly words with people at the office, writing holiday cards, or picking up the phone and calling an old friend you haven’t spoken to in a while, reaching out to people and strengthening bonds can help you and others feel more connected and less lonely.

If you’re feeling lonely, this may be a time to message people over social media and catch up on old friendships. Or volunteer your time to a cause you believe in, not only will it remind you of all you have to be grateful for, but you’ll also be part of something larger than yourself.

We need to recognize loneliness as a real health risk Research has linked loneliness to higher levels of stress, depression, anxiety, and even physical health problems like heart disease.

And, the thing is, we know the antidote to the problem.

Connection. Feeling needed. Feeling loved. Feeling a sense of purpose. The best gift we can give someone is that of our time. Sharing a meal, a laugh, watching a movie together, taking a stroll to look at the holiday lights, going out for ice cream, or just sitting and telling each other stories.

Even a simple hello or a smile to someone out shopping or at the market can make a difference to someone who’s feeling lonely.

Acts of kindness and empathy, no matter how small, have a powerful impact on making someone feel valued and less alone. In the end, it’s these small yet heartfelt gestures and acts of kindness that truly enrich our lives and create lasting connections with others.

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

“PLEASE WANT

TO

BLADDER

HOLD!” HEAR

A

PHRASE

NOT

(PARTICULARLY

ISSUES)

Written By Ingrid Harm-Ernandes

When someone is suffering from bladder issues, the last thing they want to hear is that they have to “hold” or delay urination. It can be embarrassing, anxiety-provoking, and sometimes painful. Bladder issues can be the subject of many jokes and we have been trained to laugh it off and not do anything about it except, perhaps, to wear a pad. It is like putting a Band-Aid on an injury that is not healing. Not only are we failing to address the actual issue we can be making symptoms worse over time. November is National Bladder Health Awareness Month. There are a number of bladder conditions but for this article, we are going to focus on urinary incontinence. It is far more common than most people think and it is good to know that you are not alone and you can get help! In fact, nearly 30-50% of women in the US develop incontinence and that number increases as we get older.

First, we should clarify what urinary incontinence is. The definition for incontinence is an involuntary (or uncontrolled) loss of urine. There are a few types of urinary incontinence. The most common types are stress incontinence, urge incontinence, and mixed incontinence.

MANY IF

PEOPLE

THEY

HAVE

Stress incontinence occurs when urine (or pee) is leaked upon sneezing, coughing, or lifting objects. Urge incontinence occurs when there is a strong or overwhelming urge to urinate resulting in leakage of urine (or not making it to the bathroom in time). Mixed incontinence refers to having both stress and urgency symptoms. This individual might have leakage on the way to the bathroom and can also have leakage when they sneeze or even when they yell or talk loudly Overactive bladder is when the person suffers with strong contractions and urge to go to the bathroom. They may or may not be able to make it to the bathroom. When they leak with an overactive bladder they then have urinary urge incontinence. A special note is given to a condition called interstitial cystitis. This condition also has symptoms of urinary urgency and possible incontinence. But more importantly, the bladder urgency is usually accompanied by bladder burning, pain, and severe frequent urination. It is a very painful condition that requires a team of experts to assist the individual with proper treatment.

Urinary incontinence can occur at any age and for both men and women. We shouldn’t be misled to believe that only “old ladies” have incontinence issues. There is a higher risk for leakage to occur during pregnancy, after pregnancy, prior to and following prostate surgery,

and

menopause,

and

during

peri-menopause,

post-menopause.

Urinary

incontinence is actually quite high in women who perform high-intensity athletic activities. In the

overall

population,

estimates

of

the

prevalence of urinary incontinence for women vary

anywhere

between

11%

and

53%,

depending on the study. There are studies that indicate it is probably in the 50 % range. When we look at nursing home residents that number increases to 50%- 70%. Children can also develop what is called “giggle incontinence”.

This can occur at a young age and usually occurs

with

laughing.

It

can

be

quite

embarrassing for the child and can occur for a long period of time if it is not brought to the parent’s attention. If we can recognize urinary incontinence earlier and know that there are treatments for every age, we can improve the quality of life for so many individuals.

For far too long the answer to incontinence was “just live with it”, wear a pad, or patients were given suggestions to drink less water or restrict social events. None of these solutions resolve the issue and in fact, can worsen the symptoms. Medications and surgery are also offered as solutions. While these solutions are warranted for some people, they are not the answer for many. If we can resolve issues early, learn more about our pelvic floor, and make some small lifestyle changes, we can resolve the symptoms and improve our overall quality of life.

There is great news. There is plenty that can be done to improve and resolve urinary incontinence and bladder issues. Physical therapy is considered a first-line treatment for urinary incontinence yet it is often not offered and if it is it is an afterthought. Why is physical therapy so important and such an effective way to treat urinary incontinence? The musculature of the pelvic floor and the entire musculoskeletal system of the pelvis have a huge influence on the ability of an individual to remain continent. In other words, the pelvic floor is one of the main factors in preventing us from leaking. Our urethra is the tube that runs from the bladder to the opening in the pelvic floor. It carries urine (pee) to the opening so that we can pee when we want to. The group of muscles that close the urethra is called a sphincter. If they become weak, they cannot perform their job. A properly functioning urethral sphincter will stay closed when we don’t want to pee and open when we do. This means that if someone were to sneeze and the sphincter is too weak to stay closed some urine would leak out. This would be stress urinary incontinence.

The sphincters work in concert with the rest of our pelvic floor muscles and can be affected by all the other muscles in our pelvis and core. Yes, your abdominals can play a role in being able to control your pee. If we cannot use our abdominals properly due to being weak or too tight it can cause undo stress on our pelvic floor and thereby influence how well our pelvic floor works. A pelvic floor that is too tight or tensed can prevent the sphincter from opening when we want it to creating issues with difficulty and pain with urination. When the pelvic floor muscles are tight, they can even mimic bladder urgency sensation and make someone feel like they have to urinate when they actually do not. Tight pelvic floor muscles can also produce overall pelvic pain and worsen symptoms of interstitial cystitis. My book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptom”, explains this in detail.

Once we understand the pelvic floor and pelvis better, we can see how symptoms like urinary leakage or urgency may occur. Pelvic physical therapy addresses both the musculoskeletal issue and overall body function. The therapist will work directly with the patient on improving the ability of the pelvic floor to work, strengthen, and/or relax, depending on the patient’s needs. Once the patient understands better the reason they are having leakage, they can then learn how to improve their pelvic floor function. The therapist will guide the patient through different methods of engaging the pelvis/core as needed with exercises and activities. The therapist may use biofeedback (a tool that helps the patient see the muscle activity of their pelvic floor to make learning easier) or other tools to improve the learning experience and success. In addition, the patient will learn activities that can improve the way they respond or react to incontinence, thereby lessening the degree of or eliminating incontinence altogether. An example would be learning to contract the pelvic floor during a sneeze to help the sphincter close. Once a pelvic therapist has determined your specific needs, they will then recommend activities and exercises that are custom-made to you and your lifestyle.

Pelvic therapy is a natural and wonderful way to resolve symptoms of conditions that are often thought of as untreatable or just something we have to live with. We should think of these conditions as quite treatable and the earlier we notice them and get care the quicker we can resolve and prevent issues and symptoms throughout our lives.

No treatment should be considered in isolation. It may be that an individual needs more than one method of care while they are undergoing pelvic therapy. Teamwork is extremely important in all pelvic care, so never hesitate to reach out to multiple practitioners to resolve symptoms. A pelvic floor therapist, urogynecologist, gynecologist, urologist, and family medicine practitioner can all be part of a team that can improve a person’s quality of life, avoid embarrassment, and allow that person to enjoy all that they want to do. No more fear of “having to hold”!

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

WH Y D O WE D E V E L OP E A T I N G D I S OR D E R S ?

Written By Vi ctori a Kl ei nsman

What a ballsy question for me to do my best answering…

There are, of course, many layers as to why one might develop an eating disorder, as everyone is unique and has experienced different life experiences. I have, however, seen many similarities in my clients (including myself) as we’ve peeled back the layers and discovered the root cause.

The question isn’t; “Why the addiction?”

IT IS; “Why the pain?”

In this context, I’m speaking about the addiction to restriction or the addiction to needing to be perfect, etc.

Trauma Eating disorders usually arise from trauma and codependency as a child (more about this shortly).

Poor body image is usually an outcome/consequence of trauma, not the root cause of an eating disorder.

Some professionals focus primarily on changing eating behaviors with some basic body image work to support clients through recovery but in my opinion, this isn’t enough. If a fear of weight gain is still present or if the client doesn’t love themselves then we’re looking at quasi-recovery at best… and that’s not enough. Why only partially recover when you can love in total freedom and self-love?

Eating disorders usually arise from trauma and codependency as a child (more about this shortly).

Poor body image is usually an outcome/consequence of trauma, not the root cause of an eating disorder.

Some professionals focus primarily on changing eating behaviors with some basic body image work to support clients through recovery but in my opinion, this isn’t enough. If a fear of weight gain is still present or if the client doesn’t love themselves then we’re looking at quasirecovery at best… and that’s not enough. Why only partially recover when you can love in total freedom and self-love?

Only focusing primarily on changing eating behaviors with some basic body image may be enough for some, especially for those with a similar experience to Tabitha Farrar who had “no childhood trauma” (her own words) and developed the eating disorder simply by epigenetics – a genetic response to being underweight for those with the genetics for anorexia.

But for most people with eating disorders in order to fully recover fully, we have to go deeper.

Societal pressures Many people (including myself years ago) think that poor body image/fear of weight gain is the cause of eating disorders by attempting to fit into society and receive praise, validation, and love.

That can absolutely be the case, especially due to the societal pressures we live in.

In my opinion, disordered eating that develops after childhood/adolescence is usually born from the root fear of weight gain and the pressure to look a certain way because…

Disordered eating is NORMALISED in society.

An eating disorder that is developed in childhood/adolescence (and which can reappear at any time later in life if not completely healed) is due to deeper reasons other than just wanting to look a certain way.

An eating disorder is a misinterpretation of food as a threat.

–Gwyneth Olwyn

Self-worth & body image The degree to which a person’s self-worth and happiness are dependent on the way they look is the degree to which they will suffer from an eating disorder as a consequence of them trying to control their body…

Why the need to control the body? needing to be perfect people pleasing desiring to be loved and accepted fear of rejection needing to be small –> hidden/unnoticed wanting someone to take care of them – being sick wanting others to see the pain they’re feeling on the inside If the percentage of someone’s self-worth is let’s say 90% dependent on how thin they are (the old me), then this person will most certainly develop a severe eating disorder.

If the percentage of someone’s self-worth is let’s say 30% dependent on how thin they are, then this person will most certainly develop disordered eating.

Childhood trauma Those who develop eating disorders from childhood or adolescence almost always have experienced abuse → shame → codependency → process addictions and anxiety. The eating disorder is a way of coping with the abuse.

Types of abuse that cause codependency are: Enmeshment Enmeshment is a concept in psychology and psychotherapy introduced

by Salvador Minuchin (1921–2017) to describe families where personal boundaries are diffused, sub-systems undifferentiated, and over-concern for others leads to a loss of autonomous development.

Signs of enmeshment...

You feel anxious when spending time alone or apart from the other person in the relationship.

You have a hard time feeling happy if the other person is unhappy.

You prioritize their needs and erase your own. Or you subconsciously assume they need the same things you need.

You feel responsible for their emotions as if it’s your job to make them happy.

This can feel like you are a parent to your parent or partner.

You are an avid people pleaser.

Enmeshment is abuse because it uses the child to take care of the caregiver.

Enmeshment trauma is one of the most misunderstood forms of emotional abuse, which is why so many people suffer from it without realizing the impact it has on their relationships.

Abuse within an enmeshed family system is a unique sort of trauma. Some survivors of such trauma may not recognize their experiences as traumatic and may even defend their abusers.

Enmeshment describes family relationships that lack boundaries such that roles and expectations are confused, parents are overly and inappropriately reliant on their children for support, and children are not allowed to become emotionally independent or separate from their parents.

Neglect In the context of caregiving, neglect is a form of abuse where the perpetrator, who is responsible for caring for someone who is unable to care for themselves, fails to do so. It can be a result of carelessness, indifference, or unwillingness and abuse.

For example, I was taken to my Grandma’s every day when my mum and dad were working and my Grandma would lock me outside whenever I cried until I stopped crying. She would bully me and emotionally abuse me.

My parents still delivered me there every day even though they knew what was happening. It was actually laughed off.

There are 4 types of neglect.

1. Physical 2. Emotional 3. Medical 4. Educational Emotional abandonment Early childhood experiences are the biggest contributor to developing abandonment issues when you become an adult. The traumatic event might include the loss of a parent by divorce or death or not getting enough physical or emotional care as a child.

Emotional abandonment occurs when parents: Do not let their children express themselves emotionally Ridicule their children Put too much pressure on their children to be “perfect” Treat their children like their peers A fear of abandonment presents itself in people who seem like “people pleasers” or need continuous reassurance that they are loved. There is also a consistent anxiety that occurs with abandonment issues.

Common signs of abandonment issues include: Giving too much or being overly eager to please Jealousy in your relationship or of others Trouble trusting your partner’s intentions Feeling insecure about your relationship Having difficulty in feeling intimate emotionally Needing to control or be controlled by your partner Settling in unsatisfactory relationships It is not uncommon for you to want your partners to treat you the same way you were treated as a child.

Shame Shame and perfectionism are 2 sides of the same coin.

If you’ve experienced any of the above during childhood then you’ll be harbouring a lot of shame.

Shame is a deeply painful self-conscious emotion often associated with negative self-evaluation; motivation to quit; and feelings of pain, exposure, distrust, powerlessness, and worthlessness.

Shame creates deep feelings of inadequacy, inferiority, or somehow being unlovable. It causes low self-esteem and codependency. It can lead to other problems, such as aggression, PTSD, perfectionism, anti-social behavior, depression, eating disorders, and addiction.

Codependency In an attempt to cope with codependency, we turn to either or all of the following: Process addictions Chemical addictions We can develop anxiety disorders And mood disorders.

What have you been seeking and why?

An essential part of healing and living in full recovery is to discover what you have been seeking and what you have done in an attempt to get those things.

I was seeking; Unconditional love Acceptance Safety/security Because I had so much pressure to be perfect. I took responsibility for my mum’s emotions (codependency). I was always seeking a way to be good enough, accepted and loved. As a child, I had experienced enmeshment, abandonment, neglect and abuse which created a shit load of shame.

I was also the hero and the scapegoat.

And as a result of this endless seeking, I became addicted to…

Pleasure Adoration Validation Excitement This resulted in multiple eating disorders starting from anorexia at the age of around 12 (I started dieting at the age of 9) which morphed into binge eating and bulimia until I was 30!

So the eating disorders were a symptom of my seeking (bc I didn’t yet know how to reparent myself and give myself what I didn’t get and needed as a child.)

To create your own, choose a topic that interests you. It can be anything from fashion and beauty to travel and the news. Once you have your overall theme, you can start brainstorming the content. Just starting?

Design a memorable masthead with an equally memorable name.

How do we heal all of this?

Hire someone who you trust and feel connected with to support you through your recovery journey. Someone (like myself) who loves you before they have even met you and who can mirror back to you how God damn worthy and lovable you are as they support and guide you back home to self-love.

Someone who has rewired their fear of weight gain and who has done and continues to do the inner healing work themselves.

Self-love looks like: Boundaries Putting yourself and your needs first Expressing yourself Meeting yourself where you’re at Compassion Kindness Values & Identity Exploration Reparenting yourself It’s a journey but the effort, time and investment are so worth it. If you could only taste what it feels like to live in total food freedom and selflove you’d start recovery in a heartbeat without a second thought!

If you’d like me to support you then take a look at how you can work with me here.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body.

Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcast platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

Six Tips to Ease Money Pressure this Holiday Season WRITTEN BY SHERRY PARKS

W

e’ve been in an inflation period here in the United States for over two years. The increased costs of just about everything have a lot of people feeling the strain. I’ve felt it too. I’ve invested heavily in my personal growth this year and that’s left me with less savings than I’ve had in years and a monthly payment that sometimes feels very restrictive. That along with increased costs for food and other necessities leaves very little wiggle room.

You may feel similar pressure and restriction even without spending big on anything. And with the holidays coming, the pressure of more things to buy may just feel overwhelming.

I THOUGHT I’D SHARE SOME TIPS TO SET YOU UP FOR SUCCESS THIS HOLIDAY SEASON.

Set a budget and stick to it. – I often find myself splurging around the holidays. I buy the treats that are available only at Christmas, or I see something I like and buy it for myself. And one of the most important things you can do with any spending is get clear on what you can spend and then follow through with it.

This can be a difficult area to budget, and it’s still important. It requires you to get really honest with yourself about money and that can be painful. The thing is, if you set yourself a budget and stick to it, you’ll likely find that you feel empowered. Knowing what you are able to spend puts you in the driver’s seat and that is always a win.

Check-in with yourself to see what you actually find most important. – Often, during the Holidays especially, we get caught up in tradition, family pressure, or expectations. And sometimes, those things aren’t as important to us as they are to other people. One of the best ways to control your spending is to check in with yourself to see if you truly WANT to spend time or money on that activity or tradition. If you find that you truly don’t want to, then feel free to give a firm, loving no. Not this year for me/us.

This one can feel difficult and like you’re letting people down. Just remember that saying no to something is not wrong. And putting yourself, your budget, and your family unit first is what’s most important here.

Look for ways to give without spending. – It is so easy for us all to get caught up in the whirlwind of the Holidays and wanting all the things. Maybe it’s time to get yourself more attuned to the experience of the Holidays and not the “stuff” of the Holidays.

Here are some ideas:

Create a new, fun tradition for you and your family.

Check out yard sales sites and thrift stores – you can often find brand new stuff (or gently used) that is a perfect gift for less.

Make something for your loved one that has meaning for both of you.

Volunteer with the homeless – bring the kids along so they can see a side of things they may not even be aware of.

Get your family to buy in and help. – This one can be a little tricky with small children, and it’s still doable. Have a family meeting and be honest. You have a firm budget this year and you still want to gift them what is most important.

Allow everyone to have a chance to speak and share what they find the most fun or important for the season.

You may find that everyone agrees that tea at Great Aunt Edna’s is not fun for anyone and that makes #2 even easier.

And ask them what is the #1 gift on their list. You may find that it still isn’t in your budget. You may be surprised, sometimes people have a high-dollar item on their list that may not be their first choice. And, by having them choose, you can start to have the conversation about the budget you set and why or why not their choice may not happen.

When we experience things, they often bring us more joy than possessions. And it also creates memories that we can relive and tap into the magic and joy over and over again.

Use credit sparingly. – It may seem like a good idea to just put everything on credit and figure it out in the new year. And that may not be the right choice for you at this time. During uncertain financial times, it is important to give yourself some breathing room. If your credit is all maxed out, then that limits you even more.

Having an unexpected expense and no way to cover it is just going to create more stress and uncertainty in your life. If you can avoid using credit, do that.

Track your spending. – I always recommend this one to all my clients. Knowledge is power and money is no exception. If you don’t track any other time during the year, do it now. Get a notebook or create a spreadsheet. At the very least, document what you spent and note what was regular spending and what was Holiday spending.

Keeping a log like this not only helps keep you on track with #1, but it also gives you information for next year. You will now have a better idea if you need to allocate more for special foods or more for party clothes.

It also feels really awesome to know where your money goes. You get to be in the driver’s seat and can make choices to pivot more easily when you have that clarity.

Those are my top six tips for managing your spending this Holiday season. Whether you do all of them or none of them, know that you get to be in the driver’s seat and can create exactly what you want. It doesn’t have to feel overwhelming and sometimes just the smallest change can make a big impact. I’m sending you so much love for a beautiful time with your friends and family.

Sherry Parks, CPA, is a Life and money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their mindsets, emotions, and actions regarding money so that they learn to keep what they have and generate more.

Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood. https://mailchi.mp/0ba1f1d8913a/moneyworkbook

MY VESSEL OF THANKSGIVING

Written By Judy Brown

I fill my vessel….

I fill it with unbounded love I fill it with heartwarming friendships I fill it with time to breathe and listen I fill it with courage to forgive And, I fill it with deepening gratitude I empty my vessel of grief and sadness I empty it of darkness within and around I empty it of regrets from long ago I empty it of unnecessary judgement And, I empty it of lingering doubts Once again my vessel is empty Ready to be refilled Ready to be a vessel of grace And now my vessel spills over Pouring out all my blessings Pouring out a celebration of you Pouring out beauty in abundance Pouring out kindness given and received And, pouring out boundless joy Let me be a vessel Of smiles Of kind words Of listening ears Of understanding And of love My vessel of thanksgiving is full.

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

Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/

NOVEMBER - A MONTH OF GRATITUDE AND REFLECTION WHAT THE PLANETS HAVE IN STORE

Written By Linda Watson November is always the time when the holiday season kicks into high gear. We seem to be in a fast-forward motion. Not only do we start to plan our Thanksgiving menu, but we also frantically start our holiday decorating and shopping. So much to do, so little time. At least that is the way it feels to me.

I wanted to try and make this time more meaningful and thoughtful and attempt to truly consider the meaning of the month and the astrological transits that line up with it. Perhaps by doing this, we can all gain a better perspective heading toward the end of the year.

As you read through the transits, mark those dates on your calendar so that you can pay attention to and plan on how to move through your days.

Traditionally, the first week of November has been a time of celebration, marking the end of harvest and the beginning of winter. November 1st is known as All Saints Day. This is the day to honor those who have moved onto the spiritual realm in connection with their good deeds here on Earth, as well as to honor all saints and martyrs who have gone before.

Astrologically, on November 1st, the Moon enters Cancer and will be in its Waning Gibbous or Disseminating phase.

This is very fitting because it is a time to be open to change and transformation. The Moon will be in her own sign of Cancer, opening us up to feelings of sensitivity, a higher state of intuition, and being vulnerable to our emotions. This is a spiritual time of introspection and contemplation. Allow yourself to experience any feelings that have been difficult to face, free yourself from situations that have weighed you down, and give yourself the grace to accept, heal, and move on.

On November 3rd, there are a couple of major transits to pay attention to. The Sun in Scorpio is in strong opposition to Jupiter in Taurus. In general, this aspect indicates that during this transit you may see opportunities for success, good fortune, and abundance. But, what you need to be mindful of is a complacent attitude where you think that everything is always working out “even Steven,” and you don’t have to put much effort into whatever you are doing. If you already have issues with handling any excess in your life and tend to want more and more without thinking about any repercussions, this can definitely lead you down the wrong path. However, if you can keep your head on straight and have a grateful attitude, you may be able to reap some definite rewards in the area of life this transit is moving in your chart.

At the same time, Venus is in opposition to Neptune and is in a Trine to Pluto. Venus, the planet of love and beauty, is in an opposing placement to Neptune, the planet of dreams and illusion. During this week you may find yourself inspired by beauty and peace.

You may have very romantic and idealistic feelings about love and relationships. There may be a tendency to see only what you want to see, in a sort of hazy glow, of what is considered romantic. You don’t want to give up the fantasy of what a dream relationship is, so if you are in a situation where commitment is coming up, you may experience confusion and a reluctance at this time to make a decision.

With Venus in a Trine aspect with Pluto, the planet of personal power, intensity, and deep transformations, it is adding intensity and passion in regard to love and relationships. This could create situations and encounters that deeply impact your life. Sexual attraction could be off the charts, but don’t let this confuse things any more than they are. Let this connection instead provide an opportunity to explore the nature of either a new relationship or to deepen one that you are already in. The connection between Venus and Pluto can help you to determine what you really want and have a profound effect on your personal growth regarding love, intimacy and meaningful connections.

The next day, Saturn stations directly in Pisces which should help to stabilize any dreaminess or confusion you may have had regarding relationships, spirituality, and faith. While Saturn was in retrograde in Pisces, there may have been questions regarding your outlook on responsibilities, boundaries, and commitment within relationships. You may have been questioning where your responsibilities began and ended.

Maybe you were unsure of where and how to put boundaries in place. It may have felt as if a mist had formed within you making it difficult to determine what was real and what was simply an illusion of your mind. These are all difficult things to navigate.

Overall, the retrograde was a chance for you to take your time and reassess the important things in your life and relationships.

As it stations directly, hopefully, it will bring clearer vision and will shed light on how to move forward.

Mercury will also be in opposition to Uranus on this day so your mind may be restless, speeding around in all different directions.

Try to slow it down and watch how you are communicating with others. You could come off as disrespectful or abrasive when the reality is that your mind is just moving faster and is feeling overloaded.

On November 8th, Venus enters Libra, one of the signs that she rules. Venus loves being in this sign and has all of the positive attributes of this sign at her disposal. For the next 3 weeks, you can be your most charming and graceful self. This is a great time to entertain, to spend time with loved ones, to find the give and take in all relationships, to begin all of that holiday decorating or redecorating and refresh your home, and most importantly, opening up your soul to heart-felt communications and romantic gestures to pull you closer to those you love.

Mars will be in opposition to Uranus on November 11th, so expect to be more impulsive than usual and perhaps a bit more impatient. Mars opposite Uranus wants what it wants when it wants it and will let nothing stand in its way. If there is something you have been wanting to do, this would be a good time to get going and inspire others to help you along the way. This is a time when you could be really motivated to take risks, just make sure you think everything through to avoid irresponsible behavior.

November 13th brings the New Moon in Scorpio. This Moon will have you going as deep as possible to explore your emotions. The energy of this Moon is very sexy and unafraid of exploring its secretive and mysterious side. It also deals with feelings of empowerment and transformation. You will want to dig deep to understand intimacy, find what is missing in your life, and work on any qualities that seem out of control.

On November 17th there is a trine aspect between the Sun and Neptune. For the next 10 days, be sure to take advantage of this lovely energy. The energy between these two planets is very supportive and harmonious.

This is a time when you want to focus more on others than yourself. And it is very fitting that this transit is occurring over the Thanksgiving holiday. Your sensitivity, compassion, and intuition are more heightened during this time. Open up to those who are in need not only in a material sense but also in a spiritual and humanitarian way.

The 1st Quarter Moon is in the sign of Aquarius on November 20th. This is an important phase in the lunation process even though it is only in this phase for one day. This phase is the halfway point between the New Moon and the Full Moon. It represents a time of decisionmaking and change. This is the perfect time to take action toward manifesting your goals. The Moon is moving toward her Full Phase and as more and more of her surface becomes visible, it is reminding us to move toward expansion and growth. A 1st Quarter Moon in general creates a driven and freedom-loving individual. How fitting is it that this Moon is in the sign of Aquarius, the most humanitarian, inventive, and independent of the zodiac signs? You may question your ideas. You may have some doubts. However, get some feedback and start having conversations with others about your intentions whatever they are, and get the ball rolling.

November 22nd begins the Sagittarius season when the Sun moves into this optimistic and enthusiastic sign. During this month until the Sun moves into Capricorn on December 22nd, open up to this expansive energy in all areas of your life. Get into party mode, go on an impromptu weekend getaway, keep your eyes open for new and exciting opportunities, and take a class just for fun. This is a great time to be open to new adventures, new friendships, new opportunities and to enjoy all that life has to offer.

Mars enters Sagittarius on the 24th, which begins almost a 6-week transit through this sign. This combination really turns up the heat, providing tremendous energy, self-confidence, and fiery enthusiasm. Mars’ energy is that of a warrior. He is competitive, sometimes aggressive, and always passionate. He sees what he wants and goes after it without much thought. When Mars is in the sign of Sagittarius, it ignites the desire for exploration, adventure, and new experiences, and can enhance leadership skills.

However, there is also a shadow side to this combination. The energy can be so hot that it can be combustible. Remain aware of how this energy is affecting you. If you feel a build-up of aggression, irritation, or anger during this transit, consciously look for positive forms of activity. You can definitely transform this heat into something constructive and productive.

Try activities that speak to you personally such as starting a new home repair project, creating art in whatever form that speaks to you, joining a dance class or having a night out dancing, taking up kick-boxing or other form of exercise that you find appealing, or anything where you can express yourself through physicality.

The likelihood of the negative side of this transit is during the first week when Mars is also in a square aspect with Saturn. This will occur from November 25th through December 3rd. This is when some of us could experience the frustration and anger that is sometimes present with this connection. If you find this happening, try to remember how to best work through these feelings as discussed above. During this week-long aspect, put aside any desires to start anything new and hold onto whatever you currently have. You want to lay low, cool the heat, and maybe spend more time working alone, doing some self-reflecting, and stick to well-thought-out plans until this passes. Remember that this is a brief transitory phase.

We end the month with a Full Moon in Gemini on November 27th. This is traditionally known as the Beaver Moon, named by the Native Americans as an acknowledgment of how the beavers work diligently to prepare for the coming winter. We are being encouraged during this Moon to also prepare for the transformation into winter by strengthening our foundations both spiritually and emotionally.

A Full Moon is about looking back and seeing everything we have been working on and experiencing leading up to this moment with absolute clarity. There is nowhere to hide under the light of a Full Moon. Take some time to practice forgiveness and gratitude. You are getting to see all of the things you need to, but it is definitely NOT a time to begin anything new. Full Moons signify culminations, endings, turning points, and revealed information.

Since the Moon is in Gemini, you may feel the need to share your thoughts and feelings with others and to express yourself in a more personal way. The polarity between the Sun and Moon is on the Gemini/Sagittarius axis so you will find communication in all of its forms will be highlighted. This Full Moon encourages a reflective attitude and wants us to get really clear on how to proceed to accomplish our big-picture goals. *Want to go deeper and understand yourself, your challenges, and opportunities? Would you like to find out where the eclipses and transits are affecting you in your personal chart? 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 providing birth chart and solar return (birthday/yearly) chart consultations. An astrology reading can provide you with a truer sense of who you are and what you need, helping you to navigate both challenges and opportunities and feel more empowered to live life to the fullest. She also offers coaching sessions in combination with what is learned in the birth or yearly charts to help guide you in developing realistic goals and life plans to get you moving toward your best life. Linda is a member of the American Federation of Astrologers and is a Board Certified Holistic Health Coach. Schedule your consultation by visiting her website at www.soulguideastrology.com, or contacting her at Lindawatson519@gmail.com. You can find her on Instagram at @soulguideastrology.

BRAIN HEALTH. IT’S COOL Written By Curt Lewis

Alzheimer’s, other types of dementia, and general memory loss have become an accepted consequence of getting older. We have normalized it in our society. However, just because society has normalized something doesn’t mean it should be accepted or even seen as normal. I write this article not only to help you understand that you are in charge of your brain health, but also for a bit of catharsis.

My sister and I recently had to put both our parents into an assisted living facility as both have severe dementia diagnoses. My Mom’s condition is further along than my Dad’s, but his is seemingly progressing quicker. With the genes running on both sides of the family, the topic of cognitive optimization to help prevent cognitive decline has become very dear to my heart. I know that my genes may have loaded the gun, but my lifestyle is what will pull the trigger.

I am determined to live a full, happy, long life and here are eight items I prioritize in my life to help optimize my brain health.

Brain Foods For me it all begins with food. Adding and subtracting certain foods is how I began to heal my body from some chronic issues years ago. If I am feeling “off” in my body whether it is my gut, energy levels, or focus, I always return to the food I have recently consumed. Therefore, the following is a list of foods that not only feed me physically, but I know also feed me mentally and cognitively. ·Avocado – the most neuro-protective fruit you can eat. It is loaded with lutein, zeaxanthin, and vitamin E, all powerful fat-protecting antioxidants. Avocado also contains potassium for vascular health.

Blueberries – berries are low glycemic and high in fiber, and protect against oxidative stress and the effects of brain aging.

Broccoli – great source of Vitamin K which improves cognitive function and memory.

Dark chocolate – improves focus and concentration and stimulates endorphins…and remember the darker the better. Look for something that is 85% or greater Cacao with no added sugar.

Eggs – provides memory-improving and brain-boosting choline.

Dark leafy greens – good source of Vitamin E and folate to limit brain aging and improve memory.

Salmon and/or sardines – contain Omega-3 fatty acids, a powerful anti-inflammatory, and works to reduce the effects of brain aging.

Lean cuts of grass-fed beef – red meat is incredibly nutrient dense with omegas, vitamin B12, zinc, and is loaded with creatine, which recent studies have shown to be a very important nutrient for brain health.

Turmeric – reduces inflammation and improves the brain’s oxygen intake. Black pepper also helps activate turmeric.

Walnuts – contains high levels of antioxidants and vitamin E to protect our neurons. They are also high in zinc and magnesium that will boost your mood.

Water – your brain is 80% water. Therefore, dehydration can cause brain fog. Also staying hydrated will help curb food cravings and hunger which typically drive us to ultra-processed junk foods.

Bone Broth – rich in the beneficial protein’s collagen and gelatin, which are packed with anti-inflammatory amino acids, helps heal the gut lining to support the gut micro-biome to boost immunity.

Garlic and Onions – both are high in prebiotics that feed and support the growth of good gut bacteria.

Kimchi – the fermentation crowds out bad gut bacteria and allows beneficial gut flora to thrive.

While this list is not exhaustive, it is a good start to understanding how whole, nutrient rich foods can protect our brain health. The last three items on the list may be more directly related to gut health than brain health, but as we have learned our gut is directly linked to our brain via the vagus nerve.

So, if your gut is unhealthy expect your brain to follow suit.

Movement Moving our bodies is vital to maintaining our health especially in today’s sedentary world. It does not take a lot of time and it can take many forms. The recommended movement guidelines for adults is a minimum of 150 minutes a week of low intensity or 75 minutes a week of moderate intensity exercise combined with at least two days a week of strength training hitting all major muscle groups. Both aerobic and resistance exercise can grow your hippocampus, the part of your brain responsible for learning and memory. A 2017 study showed that exercise reduces the risk of Alzheimer’s and dementia by 15-20%, depression by 25%, and anxiety by 26%.

A recent study in the Journal of the American Medical Association (JAMA) showed that total hours spent sedentary was associated with a higher risk of dementia. Ten hours per day had an 8% higher risk, 12 hours had a 63% risk, and 15 hours per day had a whopping 320% higher risk of dementia. The overall conclusion was that less time spent sitting equals a lower risk of dementia.

If you are looking for an activity guideline for brain health, studies have shown that three hours of exercise per week is beneficial for brain health. That could be from resistance training, stretching, yoga, pilates, walking, playing sports, etc.

If you are looking for motivation to add resistance/strength training into your routine, lean muscle mass is associated with a reduction in Alzheimer’s risk and also with superior performance on cognitive tasks.

This is motivation enough to get me off my butt. The key is to find something you enjoy. If you dislike the activity, you will not continue it, and therefore it is not sustainable for you. Remember small steps will make this more doable. You could start by simply getting a stand-up desk and standing for a few hours at work, taking a walk on your lunch break, or taking the stairs instead of the elevator. Find something that works for you initially and build on that base.

Learning/Reading/Word Games/Puzzles They say learn something new every day. Well, it appears there is a reason for that. Keeping the brain stimulated and engaged is extremely important when thwarting the onset or progression of dementia. In order to keep your memory and your thinking sharp, the key is really in the challenge and the learning. Anything that gives you a learning experience or cognitive challenge is what’s most important. These are the ways you are really exercising your brain, growing new neural pathways, and supporting the old neural pathways.

These activities help with what is called neuroplasticity and neurogenesis. Neuroplasticity is a term that refers to the brain's ability to change, reorganize, or grow neural networks. It is the brain's ability to change and adapt due to experience. On the other hand, neurogenesis is the process by which new neurons are formed in the brain.

Neurogenesis continues in certain brain regions throughout our lifespan. Learning a new skill, playing a challenging game, or simply taking a new route to work increases communication between neurons and improves the brain's resilience. Whenever we acquire a new skill, neurons grow new branches much like the branches of a tree, and reach out to form new connections.

The impacts of combined physical and cognitive game training were studied in older adults, and researchers determined that there was a significant improvement in working memory and executive function. Another study in the American Journal of Alzheimer’s Disease and other dementias, found that people who spent an hour a day on mentally challenging activities maintained their ability to effectively reason or think longer than people who only participated for 30 minutes daily or not at all.

The science around word games and puzzles reducing the risk of developing Alzheimer’s or other types of dementia is new, but it is clear that our brains can benefit from new learning experiences and cognitive challenges. So, pick up a book, learn a new hobby or musical instrument, or try a new word game. What is important is that it is fun and it does come from rote memory.

Sleep

Sleep also affects our hormones and immune system.

Quality sleep is as essential to survival as

Neurobiological processes that occur during sleep

food and water. Sleeping an average of 7-

have a profound impact on brain health, and as a

8 hours each day is related to better brain

result, they influence mood, energy level, and

and physical health in older people. Sleep

cognitive fitness. Multiple studies have shown that

is vital to brain health, including cognitive

structural and physiological changes that occur in the

function, mental acuity, and the ability to

brain during sleep affect our capacity for new learning,

concentrate. Without sleep you cannot

promote the consolidation of experiences and ideas,

form or maintain the pathways in your brain

plays a pivotal role in memory, and has been shown to

that let you learn and create new

enhance attention, problem solving, and creativity.

memories. During sleep, your brain deals with information received during the day. It

Good sleep hygiene could be the key to better sleep

consolidates memories and clears plaque-

and better brain health.

forming amyloids and tau proteins associated with Alzheimer’s disease.

Here are just a few tips to getting better sleep: Go to bed and get up at the same time every day (including weekends) Turn off all electronic devices at least 2 hours before going to bed.

Sleep in a dark, cool room. Block out all artificial light.

Refrain from eating and drinking alcohol beverages at least 4 hours before going to bed.

Have a caffeine curfew.

Have a sleep sanctuary, i.e., no TV, no computer, no phone. In other words it is your bedroom not your office.

Happy snoozing.

Reduce/Eliminate alcohol The relationship between alcohol and Alzheimer’s disease is complicated.

There is a lot of conflicting evidence as to whether alcohol is helpful or harmful. Some studies have found that small amounts of alcohol may actually protect against cognitive decline. However, recent studies have shown significant evidence that people who abuse alcohol have an increased risk of dementia.

Ethanol is the form of alcohol found in drinks such as beer, wine, and liquor.

The ethanol in alcohol is a neurotoxin. The recent studies mentioned above were conducted to determine how chronic ethanol use altered the behavioral and metabolic changes associated with dementia in mice.

The researchers found that alcohol increased brain atrophy in Alzheimer’s disease-brains and caused an increased number of amyloid plaques including a greater number of smaller plaques, which over time could proliferate. Their findings suggest that brain stimulation caused by ethanol may play a role in Alzheimer’s progression by accelerating the loss of neurons and the connections between them.

The study found that even a very modest dose of alcohol caused some longterm changes in the brain.

The research here is very new and like all research on Alzheimer’s and dementia it is ever changing and growing, and no, I will not let this information prevent me from enjoying an occasional glass of wine or a beer with my friends. We all do so much to protect ourselves and to build our resilience, we also have to enjoy life.

Socialization and Connection Our brains need more than the air we breathe and the food we eat. They are important for survival, but in order to stay healthy and truly thrive, our brains need socialization. As human beings, we crave interactions with others and need that engagement to stay active as we age and progress through life.

Building social networks and participating in social activities are like exercises for your brain.They keep your mind agile, and improve cognitive function. Socialization has been shown to help prevent mental decline and lower the risk of dementia.

A 2017 study published by researchers at the Cognitive Neurology and Alzheimer’s Disease Center of Northwestern University Feinberg School of Medicine found that individuals 80 and above with the mental agility of 50-year-olds all had one factor in common: A close-knit group of friends.

If you don’t consider yourself a social butterfly or if you struggle in social situations (like myself) don’t worry. It only takes occasional social activity to reap the above cognitive and mental health benefits, and you can choose social activities that are most comfortable for you, such as dining out with friends or loved ones, joining an exercise group or community organization, or find a volunteer opportunity.

For example, after I returned home from moving my parents into an assisted living facility, I made socialization a priority in my life. I am a proud introvert and enjoy my alone time, but I recognize the impact that has on my own mental and physical health. So, I reached out to different friends and scheduled dinners with them, I went back to the gym vs. working out at home, I started going to yoga classes vs. doing home yoga, and I volunteered at the Alzheimer’s walk in my home town. I’m not going to say it is easy, but it is beneficial and healing.

Reduce bad/negative Stress Research suggests chronic stress is linked to Alzheimer's disease and other forms of dementia. Even in short bursts, stress impairs memory and cognition. Over time, chronic stress leads to prolonged elevation of the stress hormone cortisol, which is harmful to the brain. Research suggests that chronic cortisol exposure is linked to Alzheimer's disease and other forms of dementia.

Studies indicate that chronic stress results in long-term changes in the brain. Over the long term, stress may actually change your brain structurally, and in ways that affect your memory.

Researchers found that stress (cortisol) can also have negative effects on the brain's hippocampus by limiting or even halting the production of new neurons in the hippocampus, one of the regions of the brain heavily associated with memory, emotion, and learning. It is also one of the two areas of the brain where neurogenesis occurs throughout life.

Chronic stress and prolonged exposure to cortisol also increase the production of glutamate. Glutamate is an excitatory neurotransmitter that plays a vital role in mood regulation, cognition, and memory functions. Excessive glutamate, however, can contribute to the damage or death of brain cells, and excessive glutamate is associated with neurodegenerative conditions such as Alzheimer's, Parkinson's, and Huntington's disease.

Therefore, managing our stress levels is of great benefit to reducing health problems linked to stress, as well as protecting us from potential neurodegenerative disorders such as Alzheimer’s and other forms of dementia. So, how do we reduce our stress in a world that is seemingly throwing stress causing events at us 24/7? Obviously, different things work for different people, but here are a few that I use.

Turn off the news, social media, and television. Do a digital cleanse.

Get outside. Surround yourself with nature and natural light, put your bare feet on the earth.

Exercise, whether that is walking, running, yoga, resistance training, playing sports, etc.

Call a friend and go to dinner, coffee, or just hang out.

Breathing exercises. A new study provides evidence that this simple biofeedback practice reduces levels of Alzheimer’sassociated amyloid beta peptides. The exercise is simple: inhale for a count of five, then exhale for a count of five. Do that for 20 minutes, twice a day, for four weeks.

Having and Living in a Purpose In a study conducted by the National Institute of Health (NIH), purpose in life is associated with a substantially reduced risk of Alzheimer’s. Purpose in life is defined as the psychological tendency to derive meaning from life’s experiences and possess a sense of intentionality and goal directedness that guides behavior. Having a purpose has been a related psychological factor, and component of well-being that has been hypothesized to be associated with positive health outcomes for many years. Studies have shown that purpose in life is associated with cognitive and psychological health benefits in the elderly, but the neurobiological basis of the benefit is still unknown.

The study concluded that higher levels of purpose in life reduced the harmful effects of Alzheimer’s changes on cognition in advanced age. Compelling evidence indicates that positive psychological and experiential factors are associated with maintenance of cognitive function. In recent years, an examination of the systems of the body has shown that purpose in life is associated with a substantially reduced risk of Alzheimer’s, mild cognitive impairment, disability, and death.

While the neurobiological basis is unknown, the meaning is clear. Live with a purpose. Be intentional.

Find meaning in life. Go out and have experiences. Travel. Step outside your comfort zone. Do something you’ve always wanted to do, but may have never told anyone about (mine is stand-up comedy). We get one life and this is telling me to “Live a Great Story”.

Conclusion Alzheimer's disease is the most common form of dementia, and is the only leading cause of death that is still on the rise.

Contrary to what many still believe, it is not a normal part of aging.

Age is the greatest risk factor; 33% of people age 85 and older have Alzheimer's dementia. By 2050, the number of Americans age 65 and older with Alzheimer's and related dementias is estimated to be as high as 16 million. The statistics are staggering and if they continue to increase as projected the disease will cripple an already stressed health care system.

I urge you to take an active interest in your health and your family’s, and remember your genes may load the gun, but it is your lifestyle that will pull the trigger.

Meet Curt Lewis! Curt Lewis. Curt Lewis is a Certified Transformational Nutrition Coach (CTNC) and Mental Health and Emotional Eating Specialist through the Institute for Transformational Nutrition. He is also a Certified Personal Trainer (CPT) and Fitness Nutrition Specialist (FNS) via the National Academy of Sports Medicine (NASM). National Board Certified Health and Wellness Coach. He focuses on helping others live longer, healthier, and happier lives through fitness, nutrition, and self-care. Curt can be reached at curt.fit.lifestyle@gmail.com and on Facebook and Instagram at Real.Fit.Lifestyle. https://www.facebook.com/RFitLifestyle/ https://www.instagram.com/real.fit.lifestyle/ www.realfitlifestyle.com

FEASTING WITH FINESSE: HOW TO EAT HEALTHY DURING THANKSGIVING

WRITTEN BY BERNADINE OTTO

Thanksgiving is a time for gratitude, family, and delicious food. But it doesn't have to be a holiday where healthy eating takes a back seat. With a little planning and mindful choices, you can enjoy a nourishing and satisfying Thanksgiving meal without the guilt. In this blog post, we'll explore some strategies and tips for making healthier choices while still savoring the flavors of this cherished holiday.

Plan Your Menu Mindfully Before you start cooking, consider what dishes you'd like to include in your Thanksgiving spread. Opt for a balance of both traditional and healthier options.

Choose healthy alternatives: Swap mashed potatoes for mashed cauliflower or sweet potatoes.

Use whole wheat or grain bread for stuffing.

Serve roasted or steamed vegetables alongside the classic casseroles.

Control Your Portions Portion control is crucial for maintaining a healthy diet during Thanksgiving. Try these tips to help you manage your portions: Use smaller plates: Using a smaller plate can help you control your portion sizes and prevent overeating.

Take your time: Eat slowly and savor each bite. This allows your body to register when it's full, reducing the chances of overindulging.

Focus on proteins: Prioritize lean proteins like turkey and legumes, as they will help you feel full and satisfied.

Mindful Eating Practicing mindfulness while eating can help you enjoy your Thanksgiving meal without overindulging.

Here's how to do it: Eat without distractions: Put away your phone, turn off the TV, and engage in conversation with your loved ones. This helps you stay present and aware of what you're eating.

Chew thoroughly: Chewing your food thoroughly aids digestion and allows you to savor the flavors.

Listen to your body: Pay attention to your body's hunger and fullness cues. Stop eating when you feel satisfied, not stuffed.

Limit Liquid Calories Thanksgiving often involves various beverages, such as alcoholic drinks, sugary sodas, and creamy eggnog. While it's okay to enjoy a drink or two, be mindful of liquid calories.

Opt for water: Start your meal with a glass of water, and have water readily available to sip on throughout the day.

Limit alcohol: If you choose to have alcoholic beverages, do so in moderation, and consider lowercalorie options like wine or light beer.

Healthy Dessert Alternatives Dessert is a Thanksgiving tradition, but you can make it healthier with some creative substitutions: Fruit salad: Serve a colorful fruit salad with a drizzle of honey or a sprinkle of cinnamon as a lighter dessert option.

Pumpkin-based treats: Pumpkin is a nutritious option. Consider making a crustless pumpkin pie or pumpkin protein muffins.

Dark chocolate: If you're craving something sweet, opt for a small piece of dark chocolate, which is lower in sugar and rich in antioxidants.

Thanksgiving doesn't have to be a day of guilt and overindulgence. By planning your menu thoughtfully, controlling your portions, practicing mindful eating, limiting liquid calories, and choosing healthier dessert alternatives, you can have a satisfying and nutritious Thanksgiving feast. Remember, the essence of the holiday is gratitude and togetherness, so enjoy your meal while making conscious choices that align with your health goals. Happy and healthy Thanksgiving!

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1

Delicious and Whole Health Soups for Fall

Written By Dr. Danielle Litoff

As a Functional Medicine health coaching practice, we use principles and recipes from the GAPS diet, which is an elimination diet that involves cutting out grains, pasteurized dairy, starchy vegetables, and refined carbohydrates. But that doesn’t mean you have to sacrifice flavor or satiation! Here are three recipes for delicious, whole-health soups perfect for fall that will make you feel full and nourish your gut and body.

Tomato Soup One of our favorite recipes from the Heal Your Gut Cookbook is this recipe for tomato soup. It is quick and delicious! And I like to add a can of coconut milk to give it a creamy, rich texture.

INGREDIENTS 1-quart chicken stock 2-4 tablespoons animal fat coconut oil, or ghee 8 fresh tomatoes 3-4 cups, chopped, or 2 jars or cans (28 ounces each) of crushed tomatoes 2 onions diced 2 cloves garlic pressed 1 pound ground pork sausage crumbled (optional) 1 can coconut milk (optional) Sea salt to taste Handful of fresh basil shredded

INSTRUCTIONS Bring the stock to a boil. Skim and discard the scum. Add the fat to the pot and bring to a boil. Add the tomatoes, onions, and garlic, and coconut milk (if using); turn the heat down to a simmer. Simmer for 20 to 30 minutes, until the onions are soft.

While the soup is simmering, sauté the sausage until it’s nicely browned, about 15 minutes. Drain fat and transfer sausage to a plate.

Working in batches, puree the tomato mixture with an immersion blender or pour the contents into a standing blender and secure the lid.

Transfer the pureed soup back to the soup pot. Add the cooked sausage and stir to incorporate. Let the ingredients simmer together for another 15 minutes. Season with sea salt to taste.

Sprinkle with fresh chopped basil to garnish and serve.

Dairy-Free Cream of Mushroom Soup This recipe is courtesy of the 30-Day Soup Challenge Cookbook. We love it because of its rich and subtle earthy flavor from four kinds of mushrooms. This cream of mushroom soup recipe is simple to make and absolutely comforting on a cool fall day. This recipe makes it gluten-free, keto, paleo, and GAPS-friendly by thickening just with the mushrooms themselves, which puree into a delicious thick creamy, and flavorful soup.

INGREDIENTS 2-3 cups fresh mushrooms or 1 to 1-1/2 cups dried a combination of portabella, white button, shiitake, oyster, or other mushrooms that are available to you 2 tablespoons ghee or avocado oil 1 yellow onion diced 4 cups chicken stock 2 cups filtered water 1 tablespoon fresh sage very thinly sliced, or 1/2 teaspoon dried/ground sage 1 bay leaf 1 teaspoon sea salt or to taste 1/4 teaspoon freshly ground black pepper or to taste 1 cup full-fat coconut milk plus a bit more to garnish if desired.

INSTRUCTIONS If using dried mushrooms, start by rehydrating them. Rehydrate dried mushrooms by covering them with hot water for 5-10 minutes. Drain after they have softened and before adding to the onions.

In the bottom of a stock pot, melt ghee or avocado oil over medium heat and add onion and sauté.

Slice mushrooms and add to the onions after about 10 minutes. Continue cooking both onions and mushrooms until soft, another 10 minutes.

Add chicken stock, water, sage, bay leaf, sea salt, and pepper, keeping on medium heat.

Once the soup is simmering, lower the heat to medium-low and cook for an additional 20 minutes.

Remove the bay leaf.

Puree as desired with an immersion blender, or in batches in a regular blender. Pureed until smooth will yield a soup most like the canned cream-of-mushroom.

Stir in coconut milk, and cook an additional 5 minutes, or until hot. Add salt and pepper to taste if needed.

Serve, top with additional coconut milk, and a few slices of sage leaves for garnish.

Pumpkin Chocolate Chili OK, just trust us on this one. The pumpkin and chocolate come together in this no-bean chili in a way that is crave-able and will remind you of a great mole sauce.

There are no peppers of any kind and so it won’t be spicy. However, despite the pumpkin and chocolate, it’s not sweet either. It’s a perfect savory bite, warming from the inside with a rich spice blend. This recipe comes to us from Stacy Toth of Real Everything.

INGREDIENTS 1 1/2 lbs. ground beef 1 onion, diced 2 C pumpkin puree (or about one 14 oz can) 1 C hard cider 1 C beef broth 2 Tbsp cocoa powder 2 bay leaves 1 tsp salt 1 tsp ground cinnamon 1 tsp ground coriander 1 tsp ground cumin 1 tsp garlic powder 1/4 tsp ground cloves 1/4 tsp pepper

INSTRUCTIONS In a medium pot, brown the ground beef over medium heat.

Add the onion and saute until translucent.

Pour in the pumpkin, cider, and broth and stir to incorporate.

Increase heat to high and bring to a boil.

Reduce heat to low and stir in the remaining ingredients.

Simmer for twenty minutes before serving.

The Lighthouse Written By Jace Jacobs

The other day I watched a documentary about David and Victoria Beckham. They looked pretty good for their age. When I look in the mirror sometimes I don't like what I see. I'm older now and things are changing. It takes daily effort to keep my self-love in alignment with who I want to be. Still, I try to remember what I've learned and move forward with gratitude.

Though I will not look like David Beckham anytime soon there are some things I can model while trying to be the best version of me. Are you modeling someone or something right now? I model a lighthouse and mirror its positive characteristics. I love lighthouses. I was introduced to the concept of being a lighthouse versus being a tugboat during sales training when I was younger.

To keep it simple, a lighthouse shines a light without judgment or shame and it warns ships of pending rocks. It allows freedom of choice so you can run your ship right into the rocks and the lighthouse will just keep on shining. There is no shame. A tugboat also has an important job. It is depended upon to push or pull vessels into a port. When you model a tugboat in sales that is not a good thing at all. A push or pull sales approach can leave a bitter taste in a consumer's mouth. When I was pretty deep on my spiritual journey I learned to model a lighthouse and I realized it was my normal approach. I didn't have to do anything different except make sure I didn't push or pull. I was already comfortable shining a light on others.

I am a lighthouse.

I stand firmly rooted and present.

I shine my light without directing shame or judgment to others.

I embrace free will for others to use my light or not use it.

I am me.

I am a lighthouse.

As you go through your daily activities and take action, is there an object you most identify with? Are you pushing and pulling others or are you shining a light and allowing freedom of choice? If you are up to the challenge, take a few days to inventory what actions you take and then see what objects you are mirroring.

If you don't like what you are mirroring now, the good news is you can transform the way you do things to match what you prefer to mirror.

So the question is: Are you modeling what you want to mirror?

Below is my poem showing appreciation for what the lighthouse teaches me.

I Choose to Model You The lighthouse stands present Rooted firmly for me It keeps on shining bright So the rocks I can see It allows freedom of choice It does not offer shame There is no judgment towards me If my path remains the same No, it won't push or pull My choices are up to me It keeps on shining bright It's light for all to see So thank you lighthouse I'm grateful for what you do I appreciate your light And I choose to model you Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com.

Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs

What's

COOKING

Perfect Roast Turkey Ingredients 1 (18-pound whole turkey 1/2 cup unsalted butter salt and freshly ground black pepper to taste 1 1/2 quarts chicken stock

Directions Preheat oven to 325 degrees F (165 degrees C). Place the rack in the lowest position of the oven. Remove the turkey neck and giblets, rinse the turkey, and pat dry with paper towels. Place the turkey, breast side up, on a rack in the roasting pan. Rub the skin with the softened butter, and season with salt and pepper. Position an aluminum foil tent over the turkey Place turkey in the oven, and pour 2 cups of chicken stock into the bottom of the roasting pan.

Baste all over every 30 minutes with the juices on the bottom of the pan. Whenever the drippings evaporate, add stock to moisten them, about 1 to 2 cups at a time. Remove aluminum foil after 2 1/2 hours. Roast until the meat thermometer inserted in the meaty part of the thigh reads 165 degrees F (75 degrees C), about 4 hours.

Transfer the turkey to a large serving platter, and let it stand for at least 20 to 30 minutes before carving.

Cauliflower Mashed Potatoes

Ingredients 1 medium head of cauliflower, cut into florets 3 cloves of peeled garlic, 1 tbsp unsweetened coconut milk (or milk of choice) 1/3 cup parmesan cheese, grated or use nutritional yeast 1/2 tsp sea salt 1/4 tsp ground black pepper

Directions Heat a large pot over high heat until boiling. Add the cauliflower and garlic cloves to boiling water. Cover and cook until cauliflower is soft when poked with a fork, about 6-8 minutes. (Tip: If you let the cauliflower cool down a bit after it will dry out a bit, which makes it much easier to get a good texture on the mash. Add the cooked cauliflower and garlic to a food processor (or mix in a large bowl with an immersion blender or a potato masher). Add the parmesan cheese, salt, and pepper. Pulse the food processor until all contents are mostly smooth. Add some coconut milk. Try not to use too much as this will make the mixture get watery. You want to keep it as thick as possible (like mashed potatoes).

Serve hot. Garnish with fresh chives

r o f s a e d I Fun Happy g n i a v i g s k n a h T Make it a Potluck Get active Get crafting Watch Football Have a family photo shoot Dig out your Christmas Decorations Volunteer at a soup kitchen Create a black Friday List

Remember to give thanks on Thanksgiving!

Gratitude is linked to our emotional and physical health. It’s important to stop and practice gratitude for all of the good and positive things that have happened to us and to say thanks to those who have made them happen.

"Don't wait until the fourth Thursday in November, to sit with family and friends to give thanks. Make every day a day of Thanksgiving!” — Charmaine J. Forde