Live Love and Eat by Bernadine

Live Love and Eat

ISSUE 92 OCTOBER 2023/ ISSN 2689-7741

Heal t h | Wellbeing| Nutrition

AUTUMN SKIN AND HAIR CARE

National Physical Therapy Month

WRITING YOUR NEXT CHAPTER

Your Path

Beloved.Grace.Rock We truly have all we need right with us GOOD MOOD FOOD: WHAT NEUROHEALTH EXPERTS WANT YOU TO KNOW ABOUT SEROTONIN The most important stage of diet & eating disorder recovery that professionals don’t talk about Gaps diet for gut health and to relieve IBS

Fun and Healthy Treats for Halloween Welcome to Eclipse Season. Understanding the Eclipses and more

Fit and Fabulous: Exercising despite the 9to-5 grind

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 92

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 16 WELCOME TO ECLIPSE SEASON.

UNDERSTANDING THE ECLIPSES AND MORE 22 WRITING YOUR NEXT CHAPTER

32 AUTUMN SKIN AND HAIR CARE

26 EXCLUSIVE!

THE MOST IMPORTANT STAGE OF DIET&EATING DISORDER RECOVERY THAT PROFESSIONALS DON'T TALK ABOUT

35 BELOVED.GRACE.ROCK. WE TRULY HAVE ALL WE NEED RIGHT WITH US

43 GOOD MOOD FOOD: WHAT NEURO NATIONAL PHYSICAL THERAPY

FIT AND FABULOUS: EXERCISING DESPITE THE 9-TO-5 GRIND

HEALTH EXPERTS WANT YOU TO KNOW ABOUT SEROTONIN

46 GAPS DIET FOR GUT HEALTH AND TO RELIEVE IBS

52 YOUR PATH

New Stories, New Writers

Editor’s Note New stories, new writers As the calendar turns to October, we find ourselves at the doorstep of a truly magical time of the year. The vibrant colors of autumn leaves, the crispness in the air, and the anticipation of cozy sweaters and hot beverages make this month a favorite for many. It's a season of transformation, both in nature and in our lives. In October, we celebrate not only the changing seasons but also a variety of cultural and traditional events that bring people together in unique and meaningful ways. From Oktoberfest celebrations to the spooky festivities of Halloween, this month offers an array of experiences to enjoy with loved ones. As we immerse ourselves in the beauty of October, let's take a moment to reflect on the small joys that this season brings. The simple pleasure of a warm apple cider, the crunch of fallen leaves underfoot, and the laughter shared with friends during a pumpkin carving session are all reminders of the richness of life. In this edition, you'll find a diverse range of articles and stories that capture the essence of October. From tips on seasonal decor and recipes inspired by autumn's bounty to discussions about the significance of Indigenous Peoples' Day and Breast Cancer Awareness Month, we aim to provide you with informative and inspiring content. We encourage you to savor the unique experiences that this month offers and to share your own October traditions and stories with us. After all, it's the collective tapestry of our experiences that makes this time of year so special.

Bernadine Otto As we embark on this journey through October, may we find joy in the small moments, gratitude for the changing seasons, and inspiration in the stories we encounter? Thank you for being a part of our community, and we hope you enjoy this edition. Warm wishes for a delightful October, Bernadine Otto Managing Editor

Editor-in-Chief

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

WORLD VEGETARIAN DAY World Vegetarian Day, which takes place on 1 October every year, promotes and raises awareness of the benefits of a vegetarian lifestyle.

BREAST CANCER AWARENESS MONTH October is Breast Cancer Awareness Month, an annual campaign to raise awareness of this complex disease. Each year, individuals, businesses, and communities come together to show their support for the many people affected by breast cancer.

HALLOWEEN Halloween is a holiday celebrated each year on October 31, and Halloween 2023 will occur on Tuesday, October 31.

a frightfully celebration

METHOD:

PUMPKIN

INGREDIENTS:

CARROT

1 small pumpkin

Wash and peel the carrots, remove

JUICE

3 medium carrots

the stem, and cut into chunks that

1 medium apple

fit in your juicer.

½ inch ginger root

Wash and peel the ginger.

½ teaspoon cinnamon powder

Run everything through your

(3 SERVINGS)

Prepare the pumpkin as directed

juicer. Add the cinnamon powder, stir well, and enjoy.

INGREDIENTS

METHOD:

PUMPKINS FOR

12 whole peeled tangerines

Put a stick of celery on each

2 celery stalks cut into strips to

tangerine to simulate a

HALLOWEEN

make 12 sticks

pumpkin.

TANGERINE

Serve.

PAINTED PUMPKIN FACES

Halloween decorations don't have to be scary. If you want to have a decoration that is warm, friendly and festive, you can paint a cute face on your pumpkins. You don't need to be an artist. All you need are a washable marker to draw an outline of the eyes, nose and mouth on your pumpkin. If you make a mistake, or don't like the way your pumpkin is looking, you can simple wipe it away and start over. Also use colored poster paints and brushes.

BUTTERNUT CARVING FACES

The beauty about the butternut squash is the fact that it comes in an odd shape, The squash carving process is similar to that of the pumpkin. It requires you to scoop out the insides, cut the top and bottom with a keyhole saw, and carve the face you desire. For the masks, you can use some black cardboard or some material.

BE OUR I R C Y S B R U O Y S Y F P O L ED C R A YE RINT EARLY Y P $35

Live Your Best Life With

Live Love and Eat

HEALTH AND WELLNESS TIPS Navigating Menopause Belly: Tips for a Healthier You

Menopause is a significant milestone in a woman's life, marked by hormonal changes that can affect various aspects of health, including body composition. One common concern that many women face during menopause is the development of "menopause belly" or an increase in abdominal fat. Understanding Menopause Belly: Menopause belly, often referred to as "menopot," is characterized by an increase in abdominal fat that many women experience as they go through perimenopause and menopause. This change in body composition can be frustrating and impact both physical and emotional well-being. Why Does Menopause Belly Happen? Several factors contribute to the development of menopause belly: Hormonal Changes: The decline in estrogen levels during menopause can lead to an increase in fat storage in the abdominal area. Metabolic Changes: Metabolism naturally slows down with age, making it easier to gain weight, especially around the midsection. Lifestyle Factors: Sedentary lifestyles and poor dietary habits can exacerbate weight gain during menopause. Stress: Increased stress levels, which are common during menopause, can lead to cortisol production, a hormone associated with abdominal fat storage.

Tips to Manage and Reduce Menopause Belly: Balanced Diet: Focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Limit processed foods, sugary snacks, and excessive caffeine. Portion Control: Pay attention to portion sizes to prevent overeating. Mindful eating can help you recognize when you're truly hungry and when you're eating out of habit. Regular Exercise: Incorporate both aerobic and strength training exercises into your routine. Cardiovascular workouts can help burn calories, while strength training builds muscle, which can boost metabolism. Stress Management: Practice stress-reduction techniques such as mindfulness, yoga, meditation, or deep breathing exercises to lower cortisol levels. Adequate Sleep: Ensure you get enough quality sleep, as sleep deprivation can lead to weight gain and increased cravings for unhealthy foods.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's metabolic processes. Fiber-Rich Foods: Include fiber-rich foods in your diet, such as whole grains, legumes, and vegetables. Fiber helps with digestion and can aid in weight management. Healthy Fats: Consume sources of healthy fats like avocados, nuts, and olive oil in moderation. These fats can promote satiety and overall well-being. Limit Alcohol: Reduce alcohol consumption, as it can contribute to empty calories and fat accumulation, particularly around the abdominal area. Menopause belly is a common concern, but with a combination of healthy lifestyle choices, including a balanced diet, regular exercise, stress management, and adequate sleep, you can take control of your health and well-being during this transformative phase of life. Remember that every woman's experience is unique, so it's important to focus on what works best for you and your body. Embrace menopause as an opportunity for growth and self-care, and you'll not only manage your menopause belly but also enhance your overall quality of life.

WELCOME TO ECLIPSE SEASON UNDERSTANDING THE ECLIPSES AND MORE Written By Linda Watson

October brings both the New Moon/Solar Eclipse and the Full Moon/Lunar Eclipse. The New Moon/Solar Eclipse in the sign of Libra occurs on October 14th at 1:55 pm EDT, and the Full Moon/Lunar Eclipse in the sign of Taurus occurs at the end of the month on October 28th at 11:14 pm EDT. A Solar Eclipse is like a New Moon on steroids and the Lunar Eclipse is a powerful Full Moon. The energies of both types of eclipses can last up to six months past the actual eclipse. As best said by Bernadette Brady, an astrologer and expert in the field of astrology and moon phases, “Eclipses are like spotlights shining on the pathway of your life. These lights are not on all of the time but they switch on, catching you in mid-action. As this spotlight shines, it will illuminate an area of your life. Whatever has been pushed to one side or shoved under the carpet, will become obvious.” What it does is illuminate anything hidden that needs to be addressed or worked on. Eclipses bring major shifts, and when we acknowledge these shifts and allow ourselves to see the things that may be holding us back and slowly make the necessary changes in our lives, it brings back balance and permits us to move forward toward our life’s fulfillment or destiny.

In ancient times, eclipses were both feared and revered. There have been many interpretations and reactions to eclipses, with numerous myths and superstitions associated with these phases. There are accounts throughout history where humans connected the eclipses to major calamities such as earthquakes and disastrous flooding. Solar Eclipses in particular were viewed as indicators of death and destruction. Imagine not knowing about the cycles of the Moon and how eclipses occur. Imagine observing the Sun becoming a black disc. The Sun was and is a life-giving source, and not understanding what was happening must have instilled intense fear, with prophecies of death, doom, and the end of the world. This Solar Eclipse occurs at the South Node of the Moon. It is the second eclipse in a set occurring along the Aries-Libra axis that began on April 20th, 2023, until March 29, 2025. The first one was a total solar eclipse in Aries. While the energy of that first eclipse was focused on our own selves, building our independence, being assertive, and initiating new experiences, this particular eclipse is focused on issues with relationships and bringing new perspectives on our interactions with others.

This is a good time to brush up on your negotiating skills and learn the art of compromise. It may even involve situations where something occurring in your life is under someone else’s control. There will be less focus on your own issues and you could find yourself pulled into the drama of other people.

Overall, these next 6 months are a time to work on relationships and to recognize our partners as teammates. Learn to make peace with any negative feelings that have occurred toward those you are in any type of relationship with. Establish more harmony, balance, and order In your life recognize the value of partnerships. This eclipse brings an open and creative energy into all of our relationships.

The Lunar Eclipse on October 28th occurs at the North Node of the Moon. This is the last eclipse on the Taurus/Scorpio axis. This eclipse series began in November of 2021 with a Lunar Eclipse also in Taurus. We are being encouraged to give that final push to make improvements in the areas of life ruled by Taurus and Scorpio in our personal charts.

Because the Sun and Moon are opposite each other during a Lunar Eclipse, it illuminates the conflict that needs to be addressed and released. Lunar eclipses shine a light on our emotions and subconscious patterns and interpersonal relationships. It provides the opportunity to reset or cleanse our emotional patterns, releasing and moving past old wounds. Clearing emotional space will make room for new wisdom and maturity to develop.

The focus is on the polarities of the signs involved, in this case, the polarity of Taurus and Scorpio. It is important to pay attention to the areas of life or the houses involved with this polarity as well.

This eclipse represents the polarity between personal possessions/resources and those you share with others. Taurus is about being grounded and calm while Scorpio is intense and highly spiritual. Taurus is very pragmatic and very much attached to the physical world, finding self-worth through money and possessions. The intensity and passion of Scorpio need to find balance within the serene and peaceful personality of Taurus. Taurus can benefit by learning to use and trust the strong intuitive sense of Scorpio and learn to build deeper emotional connections and find joy in sharing.

For example, if the Lunar Eclipse occurs in your 10th house, then the Moon is located in the 10th house and the Sun is in the 4th House. Basically, the opposition is occurring between your personal life and your professional life. You may have a great job opportunity presented to you that is on your life’s path, but it may create some conflict in your home life. The 4th house is the most private area in your life. This is where your deepest feelings and emotions reside, as well as your personal concerns. You may have to weigh the options and take a close look at how the extra responsibilities will affect your home and family and if it will be worth it.

OCTOBER’S IMPORTANT TRANSITS October 2, 2023 – Mercury opposite Neptune. This opposition increases your imagination and creativity, but the goal is to balance this with logic and not allow it to distort your perception of reality. This opposition can actually create confusion and miscommunications so try to not make any major decisions or have any deep and meaningful conversations for the next couple of days. Take a break and concentrate on writing or journaling your thoughts or doing something imaginative or creative. October 4, 2023 – Mercury enters Libra. Mercury will be in the sign of Libra until October 22nd. Take advantage of this time and lean into your more social, friendly, and diplomatic side. This is a time to stop and breathe. Take the high road and find the in-between by seeing both sides of any situation that comes up. Since Mercury represents communication and Libra represents relationships, this is a good time to connect with others in a positive way and make decisions that will be the best outcome for everyone involved and not just for one person. October 8, 2023 – Venus enters Virgo. With Venus entering the logical and cautious sign of Virgo, both love and finances take a serious and practical turn for the next month. You’ll find meaning through sensible and discriminating ways of handling your finances and showing your love in thoughtful and meaningful gestures. October 8, 2023 – Mars square Pluto. During this brief period, approximately a week, it may be a more stressful time when you encounter some power struggles or conflicts. Remember that whatever conflicts arise at this time are for the benefit of bringing about a transformation of the situation for the better.

October 10, 2023 – Pluto turns direct in Capricorn. As Pluto stations direct, hopefully, during the retrograde period that began on May 1, 2023, you will be able to look inside yourself and reflect on some of your deep inner beliefs about yourself, or deep-rooted psychological or emotional wounds, and bring them into the light to experience healing, transformation, and closure on whatever was needed. The journey into the shadows is never easy, but a necessary part of self-empowerment. As Pluto is once again moving forward, continue on your path of transformation in whichever area of life that Pluto is residing in your chart. October 14, 2023 – New Moon/Solar Eclipse October 23, 2023 – Sun enters Scorpio. Welcome to Scorpio Season. Everything about Scorpio is powerful, from intuition to a passion for life, an incredible business sense, and an intensely sexual nature. During this season, which lasts until November 24th, take advantage of this Scorpionic energy by being fearless. You can use this energy in several ways. Ask yourself what you most desire. Connect with others in a more intimate and meaningful way. You may want to merge with your lover in a deeper way, increasing your level of sensual intimacy and commitment. Or you may want to share your inner secrets with your closest friend and allow yourself to open up and be vulnerable without fear of being hurt. It is a great time to dive into deep conversations and have those discussions we most fear. October 28, 2023 – Full Moon/Lunar Eclipse October 31, 2023 – Venus trine Uranus. This transit usually brings a need for freedom and space within your relationships. If you are single, you may find you attract a new relationship that gives you what you need in the way of love and excitement. It may not last long, as this usually indicates a sudden and exciting affair rather than a long-term commitment. Whatever your situation, you will be your most unique and authentic self and open to exploring different ways of stepping out of your routines. *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.

Writing Your Next Chapter Written By Kim Klein

I hate where I live. I don’t deserve to be loved. My life is boring. I can’t lose weight. I’m always broke. I’ll never get a decent job. I’m not good enough. Certain things we say to ourselves and accept as the absolute truth. We carry these beliefs or attitudes with us into each new day and they become a part of our make-up. We have heard these things enough (whether we’ve said them to ourselves, or they’ve been said to us by others) to not question them anymore. But we should question them. We should question everything. This is our life, our very own, and it is our choice of how we want to live it and who we want to be. Have you ever wanted to write a book? Well, you already are. You are the author of your life, writing your life story. And, like a book, where some chapters are extraordinary and others leave something to be desired, if you don’t like how your story is unfolding, you have the power to change and write a remarkable next chapter. What parts of your life would you like to change? What things do you want to do? What really matters to you?

Many of us spend much of our time dwelling on the past, what we did wrong, or how we were wronged. Instead of looking at our past with kindness, knowing that every day is a learning experience, we beat ourselves up for bad choices we’ve made and certain actions that we’ve taken, always entertaining the “why’s and what if’s.” Our power comes with the control we have over today. Your past is just part of the story, and once you realize this, it has no power over you - instead, you have the power to change it going forward.

Look at your life up to this point. Who are you as a person? What do you value? What do you want to do with the rest of your life? When someone tells your story, how would you like it to read? Now is the time to do some more character development and start a new chapter. But how? If you find yourself using your past as an excuse for why you can’t get ahead in life, you need to make peace with it. Love that person (you) and all he/she has been through. Be gentle, be a best friend. Give him/her a little motherly bird push. Forgive. Now move on. (Yes, I know I’ve simplified this, but it is possible to go back and rethink your past, and then write the story you want to read going forward.

Give yourself a powerful voice. Don’t be afraid to be heard. If you don’t speak your truth, you won’t be able to communicate the essence of your soul, which is who you really are. And if you are speaking with a voice that isn’t your own, you will always feel less than, unauthentic, and have a disconnect with your own self. Your voice is your power and knowing your own voice gives you strength of character.

In your story, surround yourself with notable characters. Just like in a great novel, fill your pages with people who make you feel more alive. People who help you grow, inspire, motivate, and cause you to think and look at things in new ways. Look at the people you now surround yourself with.

Are they happy, optimistic, enthusiastic, adventurous, supportive, fun? Make sure the people in your life are the types of characters that you want in your story. There is a saying that goes like this, “show me your friends and I’ll show you your future.” Make sure to spend more time with those who elevate, excite, inspire, and motivate you than those who you are with simply out of obligation. There are lots of ways to take control and live the life that you truly want to live. In my practice as a life coach, I help my clients reach their full potential by examining all their different life areas and their personal values, setting priorities, and then designing a personalized roadmap for them to get there.

The first step you need to take is to decide what kind of life you want to live, define specific, measurable, and achievable goals that align with your aspirations, and then take a small step in that direction. So, don’t forget ~ writing your next life chapter is a process that takes time and focus. Be patient with yourself, have fun with it, and gently place one foot in front of the other. You are the author and main character of this book ~ make it a bestseller.

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

THE MOST IMPORTANT STAGE OF DIET & EATING DISORDER RECOVERY THAT PROFESSIONALS DON’T TALK ABOUT Written By Victoria Kleinsman

Grief… Really? I’m really not over-dramatizing as I link giving up dieting/restricting to the grieving process. This is where (in my opinion) most people go wrong. You shed the old before you can transform into and embrace the new. Wondering what the heck I am talking about? Let’s dive in…

Why letting go is crucial Whenever we start a new chapter of our lives – in this case, food freedom – it’s not as easy as just deciding we don’t want to weight cycle, restrict, binge, purge, or yo-yo diet anymore… It doesn’t just happen that effortlessly. The process can be simple but from my experience, it’s not easy. And nor should it be. Growth and transformation only happen when we face our fears.

Almost every coach that I’ve come across that teaches intuitive eating doesn’t address the absolute root cause as to why the client turned to restriction in the first place. There’s also a difference between intuitive eating and food freedom. I use intuitive eating principles but what I teach is different. I also focus a lot on body image trauma and fatphobia, how these affect the client, and how they can overcome these. In order to TRULY live in food freedom and body love, we MUST fully say goodbye to restriction and our “fantasy bodies”. If we don’t, we will always be hanging on (either consciously or unconsciously) to those and therefore we’ll be holding ourselves back. A key part of my coaching is supporting clients by letting go of their past smaller bodies or their future fantasy bodies. When they do that, there is then space to create and step into the version of them that is already living in food freedom and unconditional body love. Your Book Of Life A great way to understand what I mean by this is to imagine a book that is a quarter to a half-written. This is the book of your life so far. You have unknowingly written each chapter. With you being the main character in this story, you’ve decided what characters play which part. I am certain that in each chapter starting from the age of around 9, there will be words written about body shame, food control, food shame and not feeling good enough, etc. Most likely these words have taken up more and more of your story as the chapters go on. Look back to your last chapter. How much space did sentences about body shame, food control, food shame, not feeling good enough, etc. take up? Now imagine trying to write on top of those already written words, sentences about food freedom, self-love, body acceptance, confidence, gratitude, pleasure, body love, etc. It’s hard to read what you’ve newly written right? Because the previous old words are stopping you from seeing them clearly. That’s why you need to start a new chapter on a fresh page… without the sentences about body shame, restriction, etc. You cannot write on top of what is already there and clearly read the words. You cannot truly live in food freedom and body love without first letting go of what’s been holding you back for __ years. THAT’S why it is SO important and crucial to fully let go of restriction and body goals first before you can be fully free and happy. That’s what I support my clients with, in a number of different ways because there are always reasons WHY they’re holding onto these and it’s my job to help them to discover why and then heal and shift that. Today I want to visit each stage of grief and speak to each from the context of grieving restriction, food control, and body goals.

Who developed the five stages of grief? The five stages of grief model was developed by Elisabeth Kübler-Ross and became famous after she published her book On Death and Dying in 1969. Kübler-Ross developed her model to describe people with terminal illnesses facing their own death. But it was soon adapted as a way of thinking about grief in general.

Do the five stages happen in order? The five stages – denial, anger, bargaining, depression, and acceptance – are often talked about as if they happen in order, moving from one stage to the other. You might hear people say things like ‘Oh I’ve moved on from denial and now I think I’m entering the angry stage’. But this isn’t often the case. In fact Kübler-Ross, in her writing, makes it clear that the stages are non-linear – people can experience these aspects of grief at different times and they do not happen in one particular order. You might not experience all of the stages, and you might find feelings are quite different with different bereavements.

The five stages of grief in context to grieving restriction & body goals Denial For me, denial looked like… Still believing that “one day” I’ll find a diet that “works” for me and” one day” I’d be living in my ideal body. That hope and fantasy I had been chasing most of my life wasn’t going to go away just like that. I started my food freedom journey and it felt like I was on a “permission-granted long binge.” I knew in my head that restriction didn’t “work” after 20 years of suffering but it was hard to believe that I would never pursue weight loss again.

Anger When I first truly grasped that in order to live in real food freedom and unconditional body love, I had to completely give up restrictions of any kind and chase of my body goals. That meant of course that I was giving up the fantasy of having the perfect body and what that meant to me… being desired, admired, praised, lusted after, loved, accepted, powerful, etc. THOSE were what I was really giving up. And that made me angry AF!

I wasn’t only angry about having to give up all of those things if I wanted to be free but I was also angry that restriction/dieitng didn’t work for me anymore. I was angry that even if I wanted to, I had somehow lost the ability to diet and successfully restrict myself. That really pissed me off. I felt like the biggest failure there ever was. Even though I KNEW all the patriarchial BS behind dieting and beauty standards, I still felt drowned in shame that I couldn’t do it anymore. I also felt angry about all the time I had wasted on dieting, restricting, and living with different eating disorders. There was SO much I missed out on due to my fucked up relationship with food and how much I hated my body. It stopped me from doing things or being able to enjoy what I was doing. I was angry at society, diet culture, and beauty standards for keeping me a prisoner for so long. I was also angry at how much I hated my body and WANTED to restrict, it in order to feel safe and desired even though I knew it was wrong. I was angry at other people who could successfully restrict me. I was angry at people who had a naturally slim set-point weight. I was angry at anyone who had the body I wanted! #alotofanger! Bargaining When we are feeling shame about how our bodies look, it’s sometimes hard to accept that there’s nothing we can do to change things. Bargaining is when we start to make deals with ourselves. We want to believe that if we act in particular ways we will feel better. “If I only eat chocolate at the weekends then my set point weight might be lower. I’ll still allow myself to eat as much as I want but it might help keep my weight down if I’m not eating it every day.” “If I just don’t have it in the house then I can’t eat it. I’m not restricting, I” 'm just controlling my environment.” “If I keep myself busy then I won’t be thinking about food.” “If I just lose the weight first, then I’ll start my food freedom journey.”

It’s also common to find ourselves going over and over past diets that “worked” for us (temporarily) in the past and asking a lot of ‘what if’ questions, wishing we could go back and change things in the hope things could have turned out differently. “If only I had not lived on takeaways for weeks when I moved house, then I wouldn’t have spiraled out of control. That diet I was on before then was really working.” “If my mum hadn’t been obsessed with weight loss when she was raising me then I wouldn’t be either.”

Depression Sadness and longing are what we think of most often when we think about grief. The immense longing for a smaller body, the pining for validation and to be desired. That shit is painful. It’s that pain that makes us want to run back to restriction. But it’s crucial that we learn how to feel and process these emotions and explore WHY it is so painful for us with a professional who has walked this path before. This pain can be very intense and come in waves over many months. Life can feel like it no longer holds any meaning, especially if the eating disorder has been your identity for so long, which can be very scary. That’s why it’s really important to get support through this from a talented professional as the core desired feeling and unmet needs you’ve been searching for via restriction (which are usually the seeking of feeling good enough and being loved) CAN be felt and your needs CAN be met WITHOUT being in your fantasy body. That’s the best part about living in food freedom and body love… you really get to have it all!

Honestly, the only thing that I would say I don’t experience now compared to when I had the “perfect body” is lots of outside validation and admiration for the way my body looks. And that’s fine by me now because I honestly don’t care anymore… it means WAY more to me now if someone compliments me on how kind I am other than how insane my body is. Being validated and admired might mean a lot to you but I promise it won’t if you fully immerse yourself in this journey and get coached by me (shameless plug)! During this transformation your values change, your identity changes, and therefore your whole reality changes.

Acceptance Ahhh acceptance. Once I truly experienced acceptance and therefore surrender, my life quickly got better. I felt more at peace in general. Quiet in my mind. I had stopped fighting and stopped wishing things were different… especially my body. I fully accepted that dieting doesn’t work for me (nor for 95% of people) and I believed it. I fully cut the cord to my fantasy body and how I’d make that happen. I was free. I didn’t like the way my body looked at this point but I was in acceptance. Neutrality. And that’s such a beautiful freeing place to be after a lifetime of resistance and striving and chasing and forcing and not feeling good enough. It felt like a big exhale that had been waiting to happen for 20 years. Acceptance is a moment-to-moment state of being which is also a CHOICE. Eventually, it becomes your most natural state and you don’t have to think about it but to begin with, you have to keep choosing to accept and let go of resistance over and over and over and over again. You might experience all the different stages of grief in the space of 5 minutes (I did!) but keep coming back to acceptance. Only you can choose to accept what is and stop fighting with yourself and reality. You may not like the way your body looks but that’s ok. After acceptance is reached, you can start your journey to body love and self-love. Just to reiterate, this grieving process cannot be skipped. Otherwise, you’ll be stuck in quasi-recovery or micro-dieting for the rest of your life and who wants that? With me we go all in, there’s no half-arsed food freedom and body love, if we’re going to do it, we’re doing it fully. 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

Autumn Skin and Hair Care Written By Judy Brown October is a gorgeous month here in the Northern Hemisphere. Leaves change color, days get shorter, the temperatures turn cooler, and the air gets dryer. These shifts impact our routines and our skin health. Health coaches have a passion for wellness, lifestyle, and all things related to well-being. We read, research, study, and gather a treasure trove of wellness tips. As I age, I have incorporated new skin and hair care routines. Many of these ideas I learned from my daughter who spent 15 years in the beauty industry. Lucky me! I would like to share a few of these tips. They are simple and easy to incorporate into your daily and weekly routines so that your skin and hair can remain healthy and vibrant. After the fun but wear-and-tear summer months, our bodies might need a boost before the dry winter months.

early fall is a great time to get a facial. Removing impurities while your pores are still open from the bit of humidity still in the air, ensures that your skin is clean and able to absorb extra moisture. Indulge in a professional facial. As an at-home alternative, exfoliate tone and moisturize with clean beauty products. Wearing a heavier moisturizer at night nourishes your skin while you sleep. add a face oil to your routine, even if you have oily skin! Oils are natural moisturizers and have many benefits. Wash your face with face oil and rinse with a washcloth in warm water. Or, after cleansing your skin, add a light layer of face oil. get a hair trim. After time in the ocean and pool, the hair can become brittle from harsh chemicals and salty water. Similar to trimming dead leaves off a plant, trimming your ends prompts the hair to spend its energy growing rather than repairing dead ends.

use a hair mask once a week. This is one of my favorites because you can really feel the difference. My daughter shares that this is a tip that many beauty experts use. The simple instructions are: use a hair mask on dry hair for about 5 minutes (or more) before getting in the shower. Focus the mask on the mid-lengths to the ends, and then pull some product up to the roots. Your ends need it the most. Then hop in the shower, rinse out the mask, and wash and condition your hair as usual. There are several hair masks on the market. One easy low-cost option is to use coconut oil. It is actually one of my personal favorites. make your own body cream. A nice fall project! There are a lot of great recipes online, but I recommend mixing shea butter and coconut oil as a base. Then you can add other oils such as jojoba oil. I often add vitamin E to my blend. Finish it by adding your favorite essential oil. My go-to choice is lavender because I love the smell and it has a calming effect. These are the essential elements of the most popular homemade body cream recipes, minus the added preservatives and chemicals often found in many brands.

sleep! It is vital in any season but during the fall and winter months, our inner bear calls out for a reason. We need ample z’s for overall health but also skin health. Try to notice the improved texture, tone, and firmness of your skin after you feel really well-rested. as a health coach, I must mention the advantages of good nutrition! I always advocate for seasonal eating. In the fall, it is no coincidence that root vegetables (and in particular those with orange pigment) are prevalent. Beta-carotene is so important for skin cell development and healthy skin tone. Carrots, sweet potatoes, butternut squash, pumpkins….yum! Gather some nutritious and delicious recipes and eat orange! Greens are also more available in the fall. They contain lutein which is beneficial to healthy skin. Smoothies are a smart way to get those health-promoting fruits and vegetables into your diet. Last but not least, hydrate. During the cooler months, we may not feel as thirsty but we still need water, especially for our skin. Keep a glass of water near you as a reminder to hydrate. Add some cucumbers or lemons to your water for extra benefits. Have fun with these -beauty inside and out suggestions. I always like to recommend buying organic whenever you can. This includes organic products as well as food. Your whole body will appreciate it! Happy autumn! I hope you and your skin glow!

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/

Beloved. Grace.Rock. We truly have all we need right with us.

Written By Sherry Parks

When I was in college, I took a public speaking class as an elective. It wasn’t required for my degree, and I still knew that I needed to take it. One of the speeches I gave was about names and how different inflections could create different meanings. It’s a little bit difficult to put in writing, and I’ll try. For example, take my own last name – Parks. Said straightforwardly it could be simply a name or possibly that I park cars. On the other hand, if you say it suggestively, it could mean that I’m willing to go somewhere and make out in your car. It’s a silly topic for a speech I know. Ha! And yet, I wrote it and gave it to class classroom full of my peers. Fast forward to recent days. I was reading the book called Light is the New Black by Rebecca Campbell and in one of the early chapters she mentions the concept of Nominative Determinism. This is the theory that people are psychologically predisposed to pursue occupations or interests that resemble or evoke their names in some way.A couple of examples: Lance Bass, bass singer for NSYNC or Alexander Graham Bell, inventor of the telephone.

All this is just a theory, yet it got me curious about my own name (and brought to mind the speech I made in college). What I discovered surprised me. And also made a lot of sense! More about that in a moment. There is this concept in the coaching world that each person has all they need inside of them to live their life. They don’t need to be fixed. They don’t need help. They don’t need answers from someone else. I believe this 100%. In my work as a coach, I see my role as one to help them uncover what they really want, to tune into the answers they have inside, and to empower themselves to create what they want. That isn’t to say that there aren’t times in life when a person should seek learning from someone else or to ask for support when they need it. All of that has its place in life. And still, that taps into that inner wisdom each one of us has. If our inner wisdom is nudging us in that direction, I say go for it. For me personally, I’ve been on a journey for the last few years to take the knowledge that I have all I need right inside me to a new level. It started back in 2020 when my mom passed away. My mom was the one person who I knew loved me unconditionally. And, I felt the loss of that love more deeply than I had expected.

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Yet, when it comes to me…. well, I beat myself up. The voice in my head is not grace-full with myself. Not. At. All. I often lay awake at night with the should, would, and could cycling through my brain like a madwoman. Where is that grace that I have inside? Why does it show up for others and not for myself? Again, it’s in my name. I’ve got it right with me - at all times. Finally, my last name. Parks have historical meaning in that it refer to someone who takes care of parks. If you look a little further, in the Greek it means rock or stone. And, honestly, I’m the rock for others - I’m steady and consistent. I’m there when you need me.

These are things that I find super interesting. And, honestly, this exploration of my name was a reiteration that I’m on the right path. I can love myself so much that I feel beloved – I don’t see someone else to give me that. I can give myself the same grace that I give others and accept myself more fully – and all my missteps. I can be the steady rock for myself that I am for others. I truly have all I need inside (it’s right there in my name, folks), and so do you. You have everything inside of you that you need. You lack nothing. You are perfect. Here are a few suggestions to get you started. Explore the meaning of all your names – this may surprise you. And don’t worry if it doesn’t seem to fit. A friend of mine looked up her names and one of them meant rebellious. While that felt negative, we realized that really rebelliousness is nothing more than standing firm in what you believe – and in my book that is a good thing. Ask yourself what you really want – and then listen to the answer. Your heart, mind, and body know what is right for you. And clues will be there for you to follow. Remember that your ego/nervous system wants to keep you safe. This is good and part of our survival. And, it doesn’t mean it’s always right. So, when your mind starts screaming that things are scary, thank it and consider still doing the thing. Instead of asking someone else to solve a problem, spend some time with yourself to see if you can solve it on your own. It’s all about stretching yourself and learning to trust yourself. Baby steps. I believe in you. You have all you need. You’ve got this.

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 or join her women-only Facebook group More Than Enough Money Sisterhood.

Written By Ingrid Harm-Ernandes

October is National Physical Therapy Month. Physical therapists were originally called Reconstruction Aides in 1918. The first school of physical therapy was established at Walter Reed Hospital during World War I. The outbreak of Polio also helped advancements in physical therapy at that same time. Physical Therapy is a profession that has grown tremendously over the last hundred years. There are now numerous subspecialties that can treat anything from orthopedic issues to pelvic health issues. It is important to dispel some of the misconceptions that physical therapists just teach someone how to use a cane or just give a few exercises. These are important components, but just a small part of what we do as physical therapists. Physical therapy is much more comprehensive and includes building the health of the entire individual. Physical therapists are movement experts and improve the quality of life of those that they treat (and indirectly their loved ones) with patient education, hands-on care, guidance in lifestyle changes, and exercise and activity prescriptions designed specifically for each patient. They are an integral part of your healthcare team and will work hand in hand with all other practitioners associated with patient and family care. Physical therapists can treat people of any age group.

There are even physical therapists who specialize in pediatric (children) and geriatric (elder) care. A physical therapist will design a program just for you that works toward improving your quality of life, improving function, managing pain, and recovering and preventing injuries. The physical therapy profession has numerous subspecialties to meet everyone’s needs. Let’s look at these subspecialties: Orthopedic: This is the most widely known subspecialty and addresses issues such as back pain, neck pain, injuries, pre and post-operative care, and more. They address motion and strength limitations, gait (walking) issues, surgery rehabilitation, and more. This type of physical therapy covers a wide variety of conditions that anyone can suffer over their lifetime.

Geriatric: This extremely important and growing section of physical therapy addresses the special needs of the elderly population. It helps older adults improve balance, coordination, and strength, reduce pain, and improve their ability to walk and stay mobile. This is vital in this population so that they can regain and retain their independence and reduce the risk of injuries. Cardiopulmonary: A subspecialty that has a focus on improving the health of the heart and lungs. It helps people improve their ability to breathe and improve their heart function in everyday life. There are many conditions that fall in this category including chronic bronchitis, heart failure, post-heart attack, emphysema, and asthma, to name a few. Neurology: Specialists in this category treat individuals who suffer from neurologic conditions that impact their ability to perform daily tasks. These conditions may include stroke, ALS (Lou Gehrig’s disease), Multiple Sclerosis, brain cancer, Parkinson’s disease, and spinal cord conditions/injuries. Most of these individuals will have some limitations in their ability to move and perform daily tasks. A physical therapist will provide hands-on care, will work with the patient and family on determining and obtaining assistive devices needed for the patient, prescribe exercises and activities to improve mobility and ability, work on balance and coordination, and overall life skills.

Pediatric: These specialists work with children on improving flexibility, strength, and overall movement patterns. They work closely with parents to maximize the child’s ability to move around in their world. The therapist will address developmental issues, gross and fine motor control, motor skills, balance, cognitive function, and sensory integration. Sports: Sports physical therapists work with high school, college, and pro sport level teams. They will design their plans based on avoiding and preventing sports injuries, enhancing their exercise routines, and treating injuries. They have become an integral part of the medical team for sports teams.

Hands: A Hand therapist will specialize in evaluating and treating injuries and conditions of the hand, shoulder, elbow, wrist, and overall arm. They will focus on restoring mobility, strength, and function of the hand and arm. They will utilize manual techniques, exercise and activities, and splinting or assistive devices to help restore function.

Pelvic: My favorite category because this is my specialty! Pelvic physical therapy is a comprehensive program aimed at improving conditions that impact the pelvic floor as well as the entire pelvic girdle (and more). Pelvic physical therapists are trained to treat conditions such as urinary incontinence, constipation, pelvic pain, conditions that occur during and after pregnancy, pain with intercourse, prolapse, back pain, and abdominal pain.

We will use many different techniques to assist the patient in restoring their health and well-being. Hands-on care, exercises, behavioral changes, diet changes, overall health and wellness instruction, biofeedback, and assistive tools for self-care are just some of the methods we use. Many people believe these conditions are not treatable and this could not be further from the truth. My book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” dispels these myths and demonstrates how these conditions are quite treatable. You don’t have to live with incontinence, pain or prolapse.

We can see how physical therapy has grown by looking at all of these subspecialties and seeing how they can restore someone to not only the highest functional level but also to a better quality of life. Physical therapy can be the answer to so many conditions and gives us choices that can minimize pain and the use of pain meds, maximize function, improve outcomes following surgeries and injuries, and overall live a better life. You can find more information on this website: https://www.choosept.com/

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/

Good Mood

Food; What NeuroHealth Experts Want You to know About Serotonin W R I T T E N B Y J E N N M I L L A R D - S C H M I T Z

Fall has arrived! Enter pumpkin spice lattes, beautiful color changes, warm comfy sweaters, and…BIG dips in mood. This leads to the yearly routine visit to the doctor's office requesting to start or increase psychiatric medication. Strangely, life becomes reflective of the 1993 film Groundhog Day - season change, doctor visit, medication change, rinse, repeat. The ever-predictable dip in mood that corresponds with the changing of the season can be explained by the neurotransmitter serotonin. As the fall and winter months forge ahead, serotonin production begins to take a downward dive. The domino effect leads to a dip in mood, decreased appetite, irritability, poor digestion, and disrupted sleep. Medical professionals often label patients with Seasonal Affective Disorder and offer an SSRI (Selective Serotonin Reuptake Inhibitor) such as Fluoxetine, Sertraline, or Escitalopram. Upwards of 60% of patients are left suffering from debilitating short and long-term side effects such as headaches, insomnia, weight gain, low libido, memory loss, poor concentration, and even suicidal ideation.

Is season change, doctor visit, medication change, rinse, and repeat the answer? NeuroHealth experts would say “no”! There is a healthier, holistic solution to altering the production of serotonin that leaves patients feeling better without psychiatric intervention. The answer is food, and the formula is simple. Amino acids found naturally in foods produce serotonin. The amino acid tryptophan is used by the body to make 5Hydroxytrytophan (5-HTP). Add in some iron, vitamin C, D, and B6, and you have the magic serotonin formula! The central nervous system requires protein to communicate. By adding amino acids found in protein, they can then carry on conversation smoothly!

Beginning the good mood food process starts with making small changes to what you eat. Take a gander at the below list of foods and slowly incorporate them into your diet. Within a couple of weeks, you will start to feel the difference! Tryptophan: milk, tuna, chicken, turkey, oats, whole wheat bread, pineapple, dark chocolate, spirulina, chia seeds, pepitas, wheat germ, and nuts (cashews, pistachios, almonds). Iron: lentils, spinach, tofu, chickpeas, pumpkin seeds, sardines, kidney beans, beef, potatoes, canned tomatoes, cashews, fortified breakfast cereals (check the label), liver, shellfish, edamame, black beans, sesame seeds and dried apricots. Niacin (B3): Red meat, brown rice, peanuts, chicken, turkey, tuna, salmon, avocado, mushrooms, and whole wheat bread or pasta.

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

Vitamin C: Guavas, kiwi, bell peppers, strawberries, papaya, oranges, tomatoes, snow peas, broccoli, Brussels sprouts, grapefruit and kale. Vitamin D: Portabella or shiitake mushrooms, trout, mackerel, salmon, tuna, milk (including non-dairy), orange juice, yogurt, eggs, sardines, beef liver, and cheese. Vitamin B6 (aka Pyridoxal 5-Phosphate or P5P): Milk, ricotta cheese, yellowfin and albacore tuna, eggs, beef, carrots, sweet potato, spinach, green and chickpeas, bananas, fortified cereal (check the label), avocado, muesli, prunes, acorn squash, quinoa, and apricots.

Written By Dr. Danielle Litoff

The Importance of Gut Health

Almost every functional medicine patient who works with Dr. Danielle Litoff, DPT struggles with some type of gut health issues that are making them sick. Many women suffer from excess gas and IBS because of what they are eating and how their body is processing, or not processing, those foods. April is National IBS Awareness Month and we want to take this opportunity to talk about IBS and your health and provide some information on the GAPS diet and corresponding tips and recipes. What is the GAPS Diet? The GAPS diet is an elimination diet that involves cutting out grains, pasteurized dairy, starchy vegetables, and refined carbohydrates. GAPS stands for Gut and Psychology Syndrome. According to the GAPS theory, a leaky gut—a term used to describe an increase in the permeability of the gut wall —allows chemicals and bacteria to enter your bloodstream, causing a host of health consequences.

We work with our functional medicine clients on an elimination diet that follows the rules of the GAPS diet. The benefits to the diet is that a number of health conditions, specifically digestive disorders, can be identified and ultimately resolved by eating only foods that work in concert with your body so that you feel your best.

GAPS Diet Tips for People with IBS For people with IBS, it is especially important to eat cooked food vs. raw. The body can digest cooked food much easier than raw and it is less intensive on your gastrointestinal system. We are big fans of The Heal Your Gut Cookbook by Hilary Boynton and Mary Brackett. Here are some of their high-level suggestions to follow the GAPS diet and start healing your gut and relieving IBS.

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

Homemade stocks from fish, beef, chicken, turkey, and lamb: Make sure to reserve and utilize bone marrow and soft tissues in soups Soups with well-boiled vegetables and meats Meats: beef, pork, lamb, goose, pheasant, turkey, shellfish, and chicken, boiled in stock or filtered water Chopped liver: Liver is a nutritional powerhouse that can be cooked into any soup Well-cooked vegetables, with all fibrous stems and peels removed: beets, bok choy, broccoli (no stalks), brussels sprouts, carrots, cauliflower (no stalks), collard greens, eggplant, French artichokes, garlic, green beans, kale, onions, peas, peppers, pumpkin, spinach, squash (winter and summer), tomatoes, turnips, and watercress Animal fats: tallow, lard, goose, chicken, duck Coconut oil Sea salt Peppercorns: black, green, and white (whole, to flavor soups and stocks only) Probiotic foods: 1 to 2 teaspoons per day of homemade fermented vegetable juices (pickle or sauerkraut) and whey, yogurt, sour cream/cultured cream, and kefir, cultured for at least twenty-four hours, if there is no dairy allergy; if you are sensitive to dairy, follow the dairy introduction protocol Filtered water Teas: Fresh gingerroot and turmeric tea, and loose herbal tea (chamomile is good) Lemon juice mixed with warm filtered water Raw honey in small amounts

FIT AND FABULOUS: EXERCISING DESPITE THE 9-TO-5 GRIND Written By Bernadine Otto

In a world dominated by the 9-to-5 work schedule, finding time and motivation for exercise can be a challenging feat. Juggling office hours, meetings, and the daily commute leaves little room for physical activity. However, maintaining an active lifestyle is crucial for our overall well-being. In this blog post, we'll explore how you can incorporate exercise into your busy work life and reap the countless benefits it offers. Prioritize Your Health Your health should always be a top priority. Remember that regular exercise isn't just about looking good; it's about feeling good and staying healthy in the long run. Make a conscious decision to prioritize your physical well-being. Start Your Day Right The early morning hours can be the most peaceful and productive time of the day. Consider waking up a bit earlier to squeeze in a workout session. Whether it's a brisk jog, yoga routine, or a quick home workout, starting your day with exercise can boost your energy levels and set a positive tone for the rest of the day.

Lunchtime Workouts

Active Commuting

If your schedule allows, use your lunch break as an opportunity to get moving. Many workplaces offer on-site gyms or nearby parks for a quick jog. Even a 20-30-minute workout can make a significant difference in your fitness level.

If possible, consider alternative modes of transportation, such as cycling or walking, to get to work. This not only saves money and reduces your carbon footprint but also adds physical activity to your daily routine.

Desk Exercises Incorporate mini workouts into your workday. Simple stretches, leg lifts, and seated exercises can be done discreetly at your desk. These brief moments of movement can relieve tension and prevent stiffness. Set Realistic Goals Set achievable fitness goals that fit your schedule. Whether it's a certain number of workouts per week or a specific distance walked during your lunch break, having clear goals keeps you motivated and accountable.

Use Technology Leverage fitness apps and wearables to monitor your progress and stay motivated. Tracking your steps, calories burned, or workout duration can be highly motivating and help you stay on track. Weekend Warrior If weekdays are too busy, make the most of your weekends. Dedicate a portion of your Saturday or Sunday to more extended workout sessions or outdoor activities you enjoy. Join a Fitness Class or Group Consider signing up for fitness classes or joining a sports team. The commitment and camaraderie of a group can make exercising more enjoyable and consistent. 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

Be Flexible and Adapt Life can be unpredictable, and sometimes work demands may take precedence. Don't be too hard on yourself if you miss a workout. The key is to be flexible and find ways to adapt your routine to your schedule. Exercising while working a 9-to-5 job may require some creativity and dedication, but the rewards are well worth it. Regular physical activity not only boosts your physical health but also enhances your mental well-being, productivity, and overall quality of life. Make exercise a non-negotiable part of your routine, and you'll find that it's not just possible; it's essential for a balanced and fulfilling life.

Your Path Written By Jace Jacobs

The road may change direction. This journey that I see. Another exciting story. This path doesn't end for me. There are no guarantees in life so right now is all you have. Your path is up to you. Always and forever, things working out for me. Those joyful thoughts and feelings attracting what can be. When it comes to your thoughts and actions, they are either leading you towards what you want or directing you towards what you don't want. It's called vibrational momentum. The good news is you can change your direction at any time. It's all up to you. Are you moving towards what you want right now? That can be a tough question to ask yourself and yet very powerful if you offer an honest answer. Each day I express my desires. I say them to create my grid. And I actively appreciate all the best things that I did. Try checking in with yourself every day through meditation. Sometimes you'll find yourself off track from where you want to be. If that is the case, take that moment alone to navigate and adjust your course. I'm cautious will my views. I choose when to break the link. My beliefs are just my thoughts. The ones I choose to think. As for myself, I love to use meditation daily along with Happy Mindset Poetry as an aide in shifting my momentum. Trust that this is a journey and you will experience joy along the way. Just like those three little birds say, everything is going to be all right. Thank you, Bob Marley! What is a song or poem you turn to when you need a self-love pick me up? Here is one I use below. The Path from my book titled, Peace & Love. Namaste, Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Your Path Always and forever Things working out for me Those joyful thoughts and feelings Attracting what can be Each day I express my desires I say them to create my grid And I actively appreciate All the best things that I did I'm cautious with my views I choose when to break the link My beliefs are just my thoughts The ones I continue to think The road may change directions The journey that I see Another exciting story The path doesn't end for me Your path is unique to you. Be curious and enjoy the journey.

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

Instant Pot Butternut Squash Soup Ingredients 2 cups of vegetable stock/bone broth 4 cloves garlic, minced 1 carrot, peeled and diced 1 Granny Smith apple, cored and diced 1 medium (uncooked) butternut squash 1 white onion, diced Salt and Pepper to taste 1/8 teaspoon of cayenne pepper pinch of ground cinnamon Pinch of ground nutmeg 1/2 cup (unsweetened) coconut milk 1 or 2 Bay leafs

Directions Add the vegetable stock/bone broth, garlic, carrot, butternut squash, apple, bay leaf, onion, salt, pepper, cinnamon, cayenne, and nutmeg to an Instant Pot. Toss to combine. Close the lid securely and set the vent to seal. Press Pressure on your instant pot until the light on “High Pressure” lights up, set time 8 minutes. Cook. After 8 minutes very carefully, turn the vent to “Venting” for quick release, and wait for all the steam to release and the valve has dropped. Remove the lid. Remove and discard the bay leaf. Stir in the coconut milk. You can use an immersion blender to puree the soup until smooth or a normal blender. Serve warm and Enjoy!

Pumpkin Hummus

Ingredients 1 can of chickpeas drained 1 can of 100% pure pumpkin or use fresh 2tbsp of fresh lemon juice 1/4 cup tahini Salt and pepper to taste 1/2 cup of olive oil pinch of paprika

Directions Place chickpeas, pumpkin, lemon juice, tahini, and paprika in a food blender. Blend till soft. Transfer to a bowl and serve with pita bread or pita chips.

"October's poplars are flaming torches lighting the way to winter." — Nova Beir.