LIVE LOVE AND EAT
He a lt h| We llb e ing | N utrition
WHEN LIFE GIVES YOU LEMONS Do Genetics limit our progress?
7 WAYS TO USE 'BACK TO SCHOOL TIME' AS 'BACK TO SELF TIME'
ISSUE 66|SEPTEMBER 2021/ ISSN 2689-7741
' ' FOOD ADDICTION' ' IS IT REAL? Quadratus Lymbarum
3 Tools for when you're feeling uncertainty in your Heart&Mind
The Divorced Woman’s Guide™...to Going Back to school
Healthy Fall Recipes for the whole family
Journey through the planets - Part IV, The Outer planets
Grateful
10 THINGS I LEARNED IN HEALTH COACH SCHOOL September Poems
LIVE LOVE AND EAT
CONTENTS 15
HEALTH & NUTRITION & WELLBEING
03 EDITOR'S NOTE 04 MEET THE CONTRIBUTORS 11 WHEN LIFE GIVES YOU LEMONS 18 7 WAYS TO USE ' BACK TO SCHOOL TIME' AS 'BACK TO SELF TIME'
23 JOURNEY THROUGH THE PLANETS PART IV. THE OUTER PLANETS
30 DO GENETICS LIMIT OUR PROGRESS?
THE DIVORCED WOMAN’S GUIDE™ TO GOING BACK TO SCHOOL
34
EXCLUSIVE!
10 THINGS I LEARNED IN HEALTH COACH SCHOOL
38 'FOOD ADDICTION' IS IT REAL? 47 QUADRATUS LUMBORUM
FALL RECIPES FOR THE WHOLE FAMILY
3 TOOLS FOR WHEN YOU'RE FEELING UNCERTAINTY IN YOUR HEART & MIND
Copyright © 2021 Bernadine Otto. All rights reserved. Published by Live Love and Eat
52 SEPTEMBER POEMS
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SEPTEMBER 2021 | ISSUE 66
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58
50 GRATEFUL
CONTACT US LIVE LOVE AND EAT 4497 Wyndtree Drive #212 West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com
NOTE FROM EDITOR New Stories, New writers
EDITORIAL BERNADINE OTTO Editor-In-Chief
It is the Month of September September is here! September is usually called the Fall season. Well, at least this side of the continent. School has started, back to work and busy schedules. I want to share 3 things I have been loving in August. I love spending time writing and finishing my upcoming book, reading romance novels, and spending time with my family and friends.
SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy
In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered. Be sure to check out our recipe section for healthy Fall recipes. Be sure to catch up with episodes on our podcast. The Live Love and Eat Show. New episodes coming soon. Kick back, relax and soak up some quality time with Live Love and Eat Enjoy the month of August
We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief
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MEET OUR CONTRIBUTORS 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com
Managing Editor Bernadine Otto Contributor Wendy Sterling Contributor Jace Jacobs
Bernadine Otto
Wendy Sterling
Lori Booty
Kim Klein
Jace Jacobs
Victoria Kleinsman
Contributor Victoria Kleinsman Contributor Lori Booty Contributor Contributor Contributor Contributor
Kim Klein Skylar Snow Poetry
Skylar Snow Poetry
Judy Brown
Linda Watson
Sherry Parks
Judy Brown Linda Watson
Contributor Sherry Parks Contributor Sharon Clare
Debra Letchworth
Tracy Markley
Contributor Tracy Markley Recipes Bernadine Otto Debra Letchworth
Sharon Clare ADVERTISE IN LIVE LOVE AND EAT Email: bernadine@liveloveandeatmagazine.com
FIRST DAY OF FALL The first day of Fall is on the 22nd of September, The autumnal equinox, usually occurring on September 22 or 23, means fall is officially here.
THYROID CANCER AWARENESS MONTH September is Thyroid cancer month. This is an opportunity to educate the public about thyroid cancer and the importance of early detection, treatment and lifelong monitoring.
Read a book day is celebrated on September the 6th. Take time out of your busy life, and relax with a good book. Cozy up on a chair, indoors, or out. It doesn't matter where you read that book, as long as you can do so in a comfortable manner. If you doze off along the way, we won't tell anyone.
SEPTEMBER 911 I doubt anyone will ever forget where they were on the morning of September 11, 2001, when they heard of the attacks on the twin World Trade Towers in NYC and the Pentagon in Washington. On the anniversary of 911, we encourage you to spend a few minutes reflecting upon this event and praying for the victims who died and their families and friends
Health & wellness tips Health & nutrition & wellbeing
T O
Y O U R
H E A L T H
From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.
and Wellness Check your breathing Breathing exercises help you to relax because they make your body feel like it does when you are already relaxed. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. Try taking deep breathes every hour.
Check your Vitamin D Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy. Always check with your doctor to see how much vitamin D you need.
Hello Apples Apples May Lower High Cholesterol and Blood Pressure. Apples, are high in fiber and can Aid in digestion. Apples Can Support a Healthy Immune System.
GET
Expert advice for your health, wellness and wellbeing. The latest nutrition and diet news The best advice for healthy living Poems, book features and healthy recipes
LIVE YOUR BEST LIFE WITH
LIVE LOVE AND EAT Get Your Copy at liveloveandeatmagazine.com
FRUITS IN SEASON THIS FALL Apples Pears Cantaloupe Mangoes Pomegranates Bananas Blueberries Grapes Raspberries Strawberries Tomatoes
VEGETABLES IN SEASON FOR FALL
Bell Peppers Leeks Celery roots Carrots Mushrooms Avocado Green Beans Spaghetti Squash acorn squash beets cauliflower eggplant figs lettuce mushrooms, okra, pumpkins, spinach, sweet potatoes, Swiss chard, Corn, Brussels Sprouts
WHEN LIFE GIVES YOU LEMONS
BY KI M KL EI N
They can be sour or sweet, depending on what you do with them. When life doesn’t turn out the way we’d hoped, planned, or expected, we feel tremendous disappointment and start doubting everything, including ourselves. What we need to acknowledge first is that we aren’t in as much control of our lives as we think. Things can change on a dime. Events happen, life happens, as we all just witnessed this past year with the Covid pandemic. But what we can control is how we react to the things we can’t control! In order to do that, it takes a bit of effort — it has to be intentional. There are several things I incorporated into my life to help me. First, accepting where I’m at in my life today (and that’s no easy feat) and second, keeping me looking forward instead of back, because hey, there is no future in the past, and we can’t go back. Plain and simple. You know, some people are optimists, some pessimists, and I guess I’m somewhere in between — I consider myself a realist. So, here are some of the things I did to make all this easier: I started practicing Gratitude. I’ll admit, there were (and still are) days I wasn’t grateful at all. It took everything I had to find just a few things to add to my nightly gratitude journal — things like my morning coffee, a shower, a bed to sleep in. It wasn’t too much of a reach, but I seriously couldn’t think of anything other than the basics to be grateful for — and I know, my basics are someone else’s luxuries, but that wasn’t how I was feeling at the time. I made it a practice to start noticing good things, beautiful things, living things, and to make a note of them during the day. Nature — yes, flowers, sunshine, ocean breezes, trees, clouds, an early evening rain shower, a new coffee shop in town that I needed to try.
Practicing Forgiveness — when we think about forgiving, we usually think of forgiving someone — well, now is the time to forgive ourselves. We forgive ourselves for past mistakes or bad judgment, for not knowing better. Our past is just that, our past — and if we don’t let it go and stay present or future-focused, we become prisoners of that past, victims in that story. We hold on to hurt, grudges, and regrets. Journaling -I wrote about it — a lot! I would free-write, using prompts, such as: · I’m sad because . . . · I’m ashamed because . . . · I’m disappointed because . . . · I’m scared because . . . · I feel guilty because . . . · I’m angry because . . . As you write, don’t analyze, edit, spell check, or judge. After you’re done writing, take a deep breath and acknowledge your courage in working on this exercise. Then you can either rip up the paper into tiny pieces or burn it. This helps you to fully release the energy of your emotions. Staying present — being mindful. Focus on the now. When we look too far ahead, we can become fearful, and if we keep looking back, we can become sad, resentful, or depressed. Being mindful is simply noticing what you are doing in the moment — whether it is enjoying your cup of tea, washing the dishes, writing a letter — focus on that activity — stay with it — 100%.
Having a purpose. When we have a purpose — we stop focusing so much on ourselves — we get out of that victimhood mentality. A purpose can be anything that gets you up each day and out of bed. It can be as simple as tending to your houseplants, your garden, your pets, or something major such as volunteering, helping the homeless, fighting human trafficking, finding a cause that touches your heart. When we are busy helping others, we help ourselves as well. Life becomes bigger and can become much more meaningful. Feeling and honoring all my feelings. I grieved all those things I wished would’ve happened or panned out. But then accepted and appreciated the way things are today. The best thing we can do is to stop dreaming about the life we never had and start living the life we’ve been given.
Trusting my future. Trust the future, whether trusting the universe, God, or yourself, to bring wonderful things into your life. As long as we’re here, we still have the opportunity to create a life we love — a life that is gratifying. (Work on letting go of the past. You can visualize taking all those painful memories of your past and forming them into a ball. Feel the heaviness of the ball and notice how it weighs you down. Then imagine throwing the ball as far as you can. This allows you to see that you and the ball of the past are separate. You may find that this helps you to lessen the emotional impact of your memories.) So, after years of wondering how my life seemed to have gotten so off track, judging myself, feeling a combination of both shame and guilt, I got tired of throwing myself endless pity parties, I knew I needed to control the way I was thinking about my life instead of letting that thinking run my life. It took me some time to figure it all out, but better late than never, right?
Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/boomerwomen/ https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com
THE DIVORCED WOMAN’S GUIDE TO . . . GOING BACK TO SCHOOL By Wendy Sterling
Below are Back-to-School Tips for Parents who have Recently Separated or Divorced:
Back-to-school is always a stressful time for children and parents; some greet it with joyful excitement, while others are anxious and depressed when the summer holidays are over. This is true for all families – but when there has been a separation or divorce over the summer, children can be especially anxious about heading back to school. What are they going to tell their friends? Their teachers? How will it work going back and forth between homes? Will bedtime be the same at Mom’s as it is at Dad’s?
Alert Teachers About the Divorce It is important to alert your child’s teacher about a divorce that happened or is pending over the summer, no matter the age of the child. Ask the teacher to look for opportunities to show understanding and emotional support if the child shows stress, is distracted, not completing homework or classwork, or acts out. Instead of responding to misbehavior with disciplinary procedures, parents (and teachers, if possible) should talk to the child privately and ask how he/she is feeling. Then the parent or teacher can do some problem-solving with the child in a discussion rather than through consequence and discipline.
Reassure Your Children They’ll Still See Old Friends and the Other Parent When back to school begins, your children may be anxious to know whether they’ll still be attending the same school, or whether they’ll have to change schools because of a change in residence after the separation or divorce. If the parent with primary physical custody has
Decide with Your Children How to Answer Questions from Peers
moved to a new school district, he or she
Before kids make the back-to-school transition, plan with
sure to keep that promise. Since fear is often
your children about how to answer questions about your
the reaction to a family breakup, parents get to
separation or divorce. Discuss the fact that that they may
reassure their kids that they will do their best
be facing a lot of questions from curious schoolmates
to keep their lives as consistent as possible.
and let them know that’s it’s okay to politely decline to answer any questions that make them uncomfortable. You get to empower your children about how to politely deflect personal questions as well as discuss what would be appropriate to share with their friends and acquaintances. Their peers may ask where they will be living, will they move, will they get to see both parents, which one will they live with most of the time. I recommend asking your kids what they would want their friends and classmates to know about the divorce and support them with the language to use when answering questions.
should reassure the kids that they’ll still be able to see their old friends – and then make
Allow Your Children to Feel Loss
having his/her grades plummet in school, losing friends – or suddenly hanging out with a new
According to research, it takes about a year for children
group of troubled kids displaying radical changes
to come to terms with their parent's divorce. This doesn’t
in behavior, including uncharacteristic, intense
mean that they are no longer experiencing any feelings of
anger; lying, cheating, or stealing; playing hooky
sadness or anger, but they should be coping well with
regularly, or fighting at school, developing
those feelings by the end of the first year after the
physical symptoms, such as sleep or eating
divorce. One bad grade or schoolyard scuffle aren’t
disorders, unexplained stomach or headaches or
reasons for parents to panic; these incidents may or may
substance abuse. It is important to keep an eye
not have anything to do with your separation or divorce.
out for crying and grief that does not subside
Unless a child’s adjustment problems are really severe,
after several weeks – especially if there is a sign
you should give their kids at least six months to a year to
to seek professional help that involves the
deal with his/her feelings of loss as a result of separation
parents and advises them on how to reduce their
and/or divorce.
children’s distress.
Seek Professional Help If Necessary
The bottom line: back-to-school season can be
You should consider seeking professional help if your
Communicating clearly and presenting a united
child becomes uncharacteristically withdrawn, sad, or
front on school and behavior issues will minimize
angry for several months. Warning signs that your child is
the stress on everyone. Now, take a deep
not coping well with the new family dynamic could
breath… you’ve got this!
stressful for children of divorce in ways that it isn’t for children whose parents are still together.
include:
Wendy Sterling is a Divorce Recovery Specialist, writer, author, and speaker who founded The Divorce Rehab™. Wendy helps divorced women recover from their divorce by finding their true identity and voice by ending their pity party, mourning the loss of their marriage to create a new, better life they design. Prior to becoming a certified life coach, Wendy established her 18-year career as a top-level advertising sales executive in the digital space, at the world’s most progressive social and lifestyle website brands (such as Who What Wear and Refinery29). After learning of her own unexpected divorce and finding the world of coaching, she realized she could combine her 20 years of experience in Corporate America as a leader with this new coaching methodology and make a profound impact in the world. She helps women see their divorce as a gift, it happens FOR them not TO them. Wendy is a graduate of UCLA and a Certified Professional Co-Active Coach (CPCC) from The Co-Active Training Institute. She is also an Associate Certified Coach (ACC) through the International Coach Federation. She is a guest blogger on Hello Divorce as well as a Contributing Writer for Divorced Girl Smiling. Facebook: https://www.facebook.com/wendytsterling/ Instagram: https://www.instagram.com/divorcerehabwithwendy/ Website: https://www.wendysterling.net/
7 WAYS TO USE ‘BACK TO SCHOOL TIME’ AS ‘BACK TO SELF TIME’
BY LORI BOOTY
You’ve spent all summer catering to the kids, fitting in family time, and enjoying distant relatives, (hopefully). Now, the kids are heading back to school and we are living by the school calendar and outside activities, such as sports, dance, gymnastics, and all the activities that come with Fall. Before you know it, it will be the holiday season. If you’re like many parents, you’ve been ready for the kids to get back on a normal schedule. They’re getting bored and you’ve pulled out all the tricks in your bag to keep them entertained. Since they are going back to school, you may be able to have a little ‘me time’ if you work from home or have a flexible schedule. If you don’t have the luxury of setting your own schedule, you may have to be more creative with your time, but it’s worth it. It’s time to focus on a little self-care and growth of your own. Have you been putting off a course you wanted to take, appointments for healing procedures, time for a hobby, or a group activity with friends? You absolutely deserve time to do the things you love. In fact, your physical health depends on your happiness and self-care. According to a study by Riegel, et al, on behalf of the American Heart Association, self-care was shown to not only lower the risk of cardiovascular heart disease and stroke but to lower the participant’s instances of other illnesses as well. What are some ways you can use ‘Back To School Time’ as ‘Back To Self Time’? Try one or more of these 7 ideas. Take a course of your own. Many local colleges offer adult classes for anything from learning about creating financial goals, to quilt making. You could also check out an online course from experts you like to follow on Instagram. Some are free and some are paid. I have a few courses on my website at beautifulimmunity.com/programs/ if you are an empathic or highly sensitive woman wanting to eliminate chronic symptoms and live a joyful, peaceful life.
Join a club or group. Do you like
Create a morning routine full of self-care
reading, kayaking, rescuing dogs, or
activities. I like to do my morning routine
organizing? There is a group online or
before everyone wakes up, but you can also
often in person for just about any hobby
do it after the kids leave for school. Your
or interest you can think of. It is so nice
routine can take an hour if you have it, or you
to join a group that loves what you love,
can do just 10 minutes if you have less time.
full of people with so much in common.
Fill your morning routine with activities that
I’m a member of several Facebook
calm and center you, as well as, activities that
groups where people share my interests.
enhance your physical health. Try reading
I’ve even made some friends that I keep
inspirational books, meditation, prayer,
in touch with offline.
exercise, reading affirmations, enjoying your morning coffee in silence, or whatever
Learn a new skill or hobby. Take a
activities make you feel really good. If you
scroll through Instagram or TikTok and
only have 10 minutes, pick one thing to try
you’ll find many people that have started
every day. You may find that you enjoy it so
a new skill or hobby and are now making
much, you find another 10 minutes to add to
a living doing something they love. A few
your routine!
accounts I love are @jettsetfarmhouse and @ericandcaprithepup.
Start a new healthy habit. Pick one thing that you want to work on to create a healthier you. Do you want to eat more vegetables? Spend more time with loved ones? Practice yoga daily? Start with a baby step, like adding one vegetable to every meal, or spending 10 minutes focused on each loved one a week. Find a way to track your new habit on a calendar, your phone, or a specified checklist. We usually pay more attention to what we track. Don’t add a new habit until this one is second nature. Volunteer for an organization with a mission that you are passionate about. Studies show that volunteering can help with mental health as well as living longer. De-clutter unwanted possessions and relationships- We all have certain items or people in our lives that drain our mental energy and make us feel exhausted. Every time you walk by that pile of junk you’ve been meaning to donate, you think about how you need to just go drop it off at the local donation center. That takes precious mental energy that you could be spending on something more worthwhile. The same can be said for that friend that always hurts your feelings by saying something rude, or the relative that is always asking you to do something for her but never reciprocates. You feel resentful and that makes you tired. Come up with a few excuses you can use to see that person less often. The ideas listed above may not be what you have traditionally thought of as self-care, but they all contribute to better physical and mental health. We could all use a bit of that right now, after almost two years of turmoil caused by the pandemic. If you are needing more one-on-one support, seek the help of a coach or therapist. Make this Fall a time to focus on you, so you’ll have more energy to give to those that you care about most. You’re worth it!
Lori Booty is a Certified Transformational Nutrition Coach with over 20 years of experience teaching elementary school and a Masters in School Counseling. She is the owner and creator of Beautifulimmunity.com. Lori began her health transformation after watching her mother battle a traumatic illness and she realized her own health was not as good as she wanted it to be. She found out that nutrition held the key to improving her symptoms and not medications with terrible side effects. Throughout her journey, she's found that there are many natural remedies she could turn to for her family and not always have to rush to the doctor. One of the most surprising remedies she found was that her thoughts actually impact the quality of her health. She now works to support women who are exhausted from raising kids and caring for aging parents to get back their own health without using medications or crazy, complicated diets. http://beautifulimmunity.com/ https://www.facebook.com/beautifulimmunity/ https://www.instagram.com/loriboot/
Fall/Winter squash
1
3
2 Butternut Delicata
Cut into rings, brush with olive oil.
Season with
salt and pepper.
Perfect for soups.
Pie Pumpkin
Saute with onion,
Just enough for a pie, cookies,
6
garlic for extra taste.
muffins or pancakes
Also bake in oven on 425F
Bake in
oven in on 425F
4 Acorn Halve, remove seeds and bake at 425F. Add butter, maple syrup and salt
5
Sweet Dumpling Cut of the top, scoop out the seeds, add butter, olive
Spaghetti Squash
oil, put the lid back on and
Halve, bake for 30 minutes
roast for 1 hour
on 350F.
Use a fork to
create the spaghetti.
Toss
some pesto in there.
JOURNEY THROUGH THE PLANETS – PART IV THE OUTER PLANETS By Linda Watson
These planets are the farthest away and take the longest to orbit around the Sun. When they transit your chart, they stick around for a good long while. Not only do they exert a major influence on our individual personal lives, but
This article concludes my 4part series introducing the planets and how they affect us in our lives. This last group of planets to discuss are the “Outer Planets.” They are Uranus, Neptune, and Pluto.
also on the world and what is happening in society. They speak to all the guiding energy on this planet. In modern astrology, Uranus is the ruler of Aquarius. This planet spends about 7 years in each sign and takes approximately 84 years to complete one revolution around the zodiac. So, once Uranus has moved through a certain house or area of your chart, you are not likely to experience Uranus’ energy in that area again during your lifetime. Uranus is known as the rebel of the zodiac. The energy or attitude of this planet is one of, “no matter the consequences, rules are made to be broken.” Everyone has Uranus somewhere in their chart and it shows where you dare to be different and how you exert your independence and personal freedom. It provides you with your uniqueness and the ability to cut through limitations and rigidity to liberate yourself from the mundane and old worn-out patterns. On a global level, Uranus is the planet of originality, inventions, cutting-edge technology, revolutions, innovations, and future events. It also rules environmental disasters such as earthquakes, hurricanes, and tsunamis. Uranus will overturn anything traditional that has outlived its usefulness. Its job is to break down older, archaic structures and create a new inventive paradigm. It works by expanding social consciousness, encouraging free will and an independent state of mind. It is not so much about the individual, but more about the whole of humanity and the best thing for the well-being of society.
While Uranus produces wake-up calls, sudden shake-ups, and flashes of intuitive genius, our next planet, Neptune, represents spirituality, dreams and fantasy, imagination, and our capacity for compassion and sensitivity. Neptune is the ruler of Pisces and is known as the higher octave of Venus. It allows us to perceive beauty in a more spiritual way. It dissolves boundaries and inspires you to escape from the ordinary and go after what your deepest desires are. Neptune opens you up to inspiration and faith and psychic sensitives. It provides the capacity to use your imagination to dream, be inspired, and pursue your search for the ideal. However, Neptune can also be a trickster. It delights in illusion and can cause confusion by sometimes not allowing us to see the big picture. It creates a deception of sorts, clouding our perception of things, creating a situation where sometimes things are not what they seem to be. During a Neptune transit, you can sometimes feel like you are in a fog. A little disoriented and confused. However, Neptune has a way of washing away what needs to leave your life. It dissolves what it touches. I always think of the old saying, “this too shall pass” during a Neptune transit. The last of the outer planets is Pluto. In Greek Mythology, Pluto was Hades the Lord of the Underworld. Pluto rules the sign of Scorpio and represents death, rebirth, and transformation, as well as personal power. Pluto is extremely slow-moving, taking 248 years to make its way around the zodiac, staying in each sign anywhere from 12-31 years. Pluto symbolizes the power of shattering and reconstruction. Every time you have been betrayed, lied to, deceived, or had your emotions put through the wringer, Pluto is the planet that gives you the power to go to the depths of hell and come back stronger. Its place in your chart shows where you may experience constant turmoil and change but realize that life goes on no matter what. It forces long-buried issues out into the light for the purpose of self-transformation and soul renewal. You come out more enlightened and clearer having learned powerful lessons. There is always a cleansing or rebirth with Pluto’s transformative energy. You must experience the release of things held secret and underground to be reborn and transform. Pluto provides you with the capacity to renew yourself
Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight, and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology
SEPTEMBER 2021 HOROSCOPES ARIES – March 21 – April 19 Your focus this month is on how best to serve yourself and others in the best possible way. With the New Moon in Virgo in one of your workhouses, making a harmonious connection with Uranus in your financial sector, it’s a great time to work diligently, bring new and original ideas to the workplace, and create a goaloriented routine. Reflect on ways you may serve others while also taking advantage of new opportunities.
TAURUS – April 20 – May 20 September brings attention to matters of the heart and your creative passions. This month is all about self-gratification and surrendering to the things that bring you joy. You may find yourself dating and flirting more than usual, or just enjoying a new phase of personal creativity. Keep it fun and light-hearted. Play, create and express yourself in a way that enhances your heart center. You are being guided with inspiration to incorporate more love and fun in your life.
GEMINI – May 21 – June 20 This month you reflect on your family and the stories that have been passed down over the years. It is a good time to focus your thoughts on where you come from and what family means. It’s going to be very important for you to deepen your knowledge of who you are at your innermost soul, understand and value your roots more fully, focus on your support system and how you support others. Exploring these areas will lead to a better sense of self and how you can improve your home and family life.
SEPTEMBER 2021 HOROSCOPES CANCER – JUNE 21 – JULY 22 The New Moon in Virgo is in your communication house. This would be a great time to learn new ideas and skills, speak your truth in a clear way, and brush up on the ways in which you use your written and verbal abilities to get your thoughts and opinions across to others. Reflect on the ways in which you can adjust your communication style to reach and touch more people. Explore new concepts, study a subject of interest to you, experiment with new forms of media, and make sure you really listen to others along the way.
LEO – July 23 – August 22 Are you contemplating what your worth is in the world? You are emotionally connected to the things that you value and your need for financial security. Is the way in which you earn money being done to the best of your abilities? This month may bring new projects or endeavors to help increase your income, or perhaps a new investment opportunity. The New Moon is in a positive connection with Uranus in your 10th house of career and reputation, so this is an ideal time to allow your intuition to guide you as you take advantage of new prospects.
VIRGO – August 23 – September 22 This is a powerful New Moon for you. It’s all about a new you and how you intend to embrace your true identity. It’s actually a rebirth for you. You are being asked to reinvent yourself in some personal way. It’s all about the image you present to the world. This is the time for self-improvement and self-development. Change the way you see yourself, let go of limiting beliefs you may have, and transform yourself into the person you want others to see. Focus on what makes you feel personally fulfilled and allow yourself to blossom as the energy unfolds.
SEPTEMBER 2021 HOROSCOPES LIBRA – September 23 – October 22 Your focus turns inward this month as you feel the need for more solitude. This is not a time for high energy, but a time to reflect on your life, to dream, and to allow your imagination to flow with creative inspiration. With the Moon trine Uranus in your 8th house, your mind and intuition are awakened, enabling you to respond to a higher state of awareness. Use this time to engage with your more spiritual side by doing things like yoga and meditation. This will help not only open your mind but also calm your mind and enable you to get closer to your core self.
SCORPIO – October 23 – November 21 This month is about fostering new friendships or joining a new group or network that can provide recognition for your work or a project that you are involved with. Align your efforts with those that share your ideals. This can bring a sense of belonging within a group of friends who are all sharing a common goal. It can also help grow your following if you are looking to manifest an independent vocation. Keep your eyes open for opportunities that involve networking, making connections with others, and joining or strengthening ties in a group project/activity possibly tied to humanitarian causes.
SAGITTARIUS – November 22 – December 21 Your career, public reputation, or goals for professional progress are highlighted this month. Think about your future and what you really want for yourself. Plan the direction you want to go to achieve your ambitions and goals. The New Moon in your 10th house provides you with a sense of renewal with regard to your career objectives. It is a time to focus on the components of your personality that you are projecting as a professional. You are gifted at this time with great emotional strength and control which will enhance your leadership abilities.
SEPTEMBER 2021 HOROSCOPES CAPRICORN – December 22 – January 19 With the New Moon in your 9th house, you may feel a desire to expand beyond the ordinary. Create a new awareness in your life by reading or learning about different philosophies or spiritual perspectives. You need an adventure. If you can’t take off for Morocco, choose an adventure that takes you away from the humdrum routines in your life. You can still experience it through voyaging the exploring the doctrines of different religions, cultures, and exotic places. Learn a new language, do a personal development course, initiate new projects or activities that expand your mind and stretch your imagination.
AQUARIUS – January 20 – February 18 Your intuition is heightened, providing you the opportunity to begin to step more into your power. Allow yourself to become deeply introspective and investigative your fears surrounding how much power and balance exist between yourself and your personal relationships. The purpose is for you to bring to the surface anything hidden in your psyche. If there is something you have been avoiding, you must bring it into the light and exert your will to guide your future to one of your choosing. This is also a time of deep reflection regarding issues of intimacy and any power struggles in this area.
PISCES – February 19 – March 20 This month the focus will revolve around relationships and partnerships. It is about the “other” in your life. You may experience a new relationship story getting ready to unfold, or perhaps you will bring a new aspect into an existing relationship, taking things to a new level. Pay attention to how you relate to your partner. Can you improve on your communication style when discussing sensitive subjects? Are you giving more than you are getting or vice versa? Is there a gap between what you have and what you want in your relationship? Take this time to set intentions to nurture and create a deeper emotional connection with your partner.
Do Genetics Limit Our Progress? By Sharon Clare
Body Coach fitness offers many different genomic and genetic programs and genetic analytic tests This article offers an explanation into whether genetics limits our progress in relation to our sports performance. Our body is genetically predisposed towards a certain type of sport, look, or physical outcome. There is differing opinion on nature vs nurture and limitations of your own individual genetic makeup. There are structural and functional characteristics of sporting potential, your physical height, limb length, muscle fiber composition, aerobic endurance, lung size, and volume and resting heart rate are moderately or largely influenced by your genes and genetics and your physical waist girth, mitochondria, blood pressure, reactions times and anaerobic power are small to moderately influenced by your genes and genetics. The small to moderate group is also strongly influenced by environmental factors, compared with the characteristics moderately to largely determined by genetics. The variability in endurance-related phenotypes is largely due to genetic factors such as – height, body composition, cellular metabolism, cardiovascular functions including maximum cardiac output, these can enhance or inhibit performance. Genetics contribute to responsiveness in training and diet for sport in terms of each person's individual trainability. Even if a person has a low ability for a certain type of sport or activity, they may still have the potential to do well with enhanced speed due to the body's high genetic response to training. Those with a greater response genetically will also easily increase their number of cell mitochondria responses making them more efficient generally. Muscle and body composition are also affected by genetic influences eg- numerous physical traits help determine a person's athletic ability including pre-dominant muscle fibers in the body. Individuals with type 1 slow-twitch muscle fibers which contract slowly and can work harder for longer are good genetic examples of individuals who would be more pre-determined to excel at endurance sports with the correct training and lifestyle programming. Individuals with type 2 fast-twitch muscle fibers that contract quickly but tire rapidly are good genetic examples of individuals who would be more pre-determined to excel at the strength and power-based sports . Other biological factors and characteristics are also determined by genetics including, height natural leanness, and fat storage potential which also influence the ability to carry out physical activity and sports.
Endurance training can increase the ability of certain fast-twitch muscle fibres to use oxygen, thereby enhancing the potential of the muscle to sustain endurance ( researched by coastal & Pollack 1977) The proportions of fibres eg the proportion of both fast and slow-twitch muscle fibres in an individual are developed/determined during the fetal stages and secured in infancy. Research has shown that training later in life can alter and adapt body composition but cannot fully change the predetermined proportion. Body type characteristics also play a genetic part in physical sporting ability and determining factor and even though training can alter this it is still largely genetic. So clearly genetics plays a part in your potential and limitations to perform in a certain physical activity/sport. There are many gene polymorphisms associated with body mass index and fat-free mass eg body composition including those that tailor and regulate fat absorption from nutrients, lipid storage, fatty acid oxidation, vascular tone and hormone metabolism. Lower body fat percentage is associated with better performance in most endurance sports, contributing to higher VO2 Max, helping to use oxygen more efficiently during training. In this article, we will give you a small insight into how certain genes have a factor in your sporting performance and ability to carry out everyday physical activities. The FTO gene is found in the hypothalamus and it signals molecules involved with appetite and weight regulation in the body. Those with a high level of the FTO gene have a tendency for a higher body mass index, increased energy uptake, elevated body fat composition, higher ghrelin levels, and disruption to thermogenesis. The FTO is gene also important for the creation of muscle fibres and mitochondria in the human body and a decreased level of FTO equals a lower level of muscle mass and mitochondria and energy production. VO2 Max or a persons ability to consume oxygen during exercise relies on the efficiency of the cardiovascular system and high cardiac output which will equal a higher maximum capacity for oxygen uptake and consumption.
Genes and genetics can highly influence the individual's blood volume, heart size, and blood haemoglobin and training can influence blood volume plasma components and heart stroke volume increasing cardiac output.Genes that are influenced by trainability and VO2 max are , PGC1A,CKM,AMPD1,AKTI,HIF1A,VEGF,ADRB2 & ACE.Both these genes and your training, lifestyle and environment can impact your sporting potential and cardiovascular endurance and can be regulated via adaptions to cardiovascular exercise, lactate clearance, mitochondrial function and other biological factors. There is also an association with performance between the ACE gene insertion (l )and the deletion of (D)polymorphism. (l) an allele is linked with a higher level of endurance and increases in maximum heart rate and increases in maximum oxygen uptake .
.(D) Allele can affect performance in more power or strength sports and depend on levels can result in lower maximum heart rate and lower oxygen uptake and lower VO2 max. The CMAH gene was found to be detected in humans millions of years and due to mutations eg the same time ancestors increased compatibility for long-distance running the loss of this gene to some extent occurred enabling humans to complete endurance activities. When the CMAH gene is blocked individuals can increase speed, increase endurance levels, there is greater resistance to fatigue in the limb muscles and increases in blood vessels and blood flow to muscles. Expression of the PPAR gene enhances response to training, increasing athletic performance and stamina, it acts as a regulator of oxidization and fiber transformation, so increases oxidation of muscle fibers. There are many other genes and genetic factors which may enhance or limit our abilities to perform and excel at certain sporting and physical activities and these can be explained in more detail via our specialists at Body Coach fitness Pro Genetics and Body Coach fitness Signature Pro genetics who offer full analytic genetic testing, advisory, concierge, individualized training adaptions, nutrition supplements, and DNA based meal plans and educational programs among many other services to offer truly individualized programming for your bodies needs. Please contact us on all details below.
Sharon can help you achieve your fitness goals in the gym, at home & also outdoors. Personal training is available 1-2-1, in couples & also small groups. Body coach fitness has a holistic approach to health & wellness, fitness, nutrition & sports performance & is dedicated to educating people on the benefits of a healthy lifestyle! Whatever your goals Sharon will help you achieve them. When not training others to achieve their goals Sharon works towards her own, training hard to compete at an international level as a natural physique competitor.www.bodycoachfitness.com www.bodycoachfitness.org www.bodycoachfitnesseducation.com www.businessvault.net 07875086760
10 THINGS I LEARNED IN HEALTH COACH SCHOOL BY JUDY BROWN
I attended the Institute for Integrative Nutrition and became a certified health coach almost 8 years ago. It was life-changing. Not only am I able to support others on their health journey but I have turned my health around as well. I want to share with you 10 important things I learned. I revisit this list often, because I too, get sidetracked. After 8 years of practicing, I have no doubt that a focus on these items can bring overall wellness. Most importantly, take baby steps. Small incremental changes will be more sustainable. Mind, body, spirit ……all need nourishment! Food is medicine. Food can heal. Eat the rainbow. Reduce or eliminate processed foods. Reading food labels is a good practice. Hidden ingredients can harm our health over the long term. Less is more. One ingredient is best. Move. Move. Move. Find physical activity on a daily basis that brings joy. If you find pleasure in your chosen exercise routine, then it won’t be hard to make it a part of your everyday life. Compared to many other countries we spend more on health care than we do on food. We need to be our own advocates. Learn, get support, and eat healthy. There is no one size fits all. We are each unique in every way. Prescriptive advice needs to be individualized. Focus on what makes you healthy. Find your best self. Overconsumption of sugar impacts many areas of our health, including brain health. It has cascading and long-term effects. Sugars are hidden in many foods. Start there to reduce or eliminate. Drink water. So many are dehydrated, especially the elderly. 70% of the human body is water. It is often the quickest way to get out of an energy slump!
Stress affects our health. We can exercise a lot and eat lots of broccoli but stress can often override those benefits. Dig deep and explore your stress. Find ways to slow down. Work on the relationships and situations that challenge you. Revisit your life goals and priorities. Seek help and support. Learn to meditate. Breathing is underrated. It provides oxygen, it calms the nervous system, it grounds us, and it nourishes the mind-body, and soul. Breathe deeply and slowly….often. Connect! Whether you are an extrovert or introvert, connecting with people is vital to our long-term mental health. Best to connect in person, but there are many ways to find resources online as well. Finding new hobbies can facilitate making new friends. Connect, share, and celebrate life!
Get outside and enjoy what nature has to offer. Look up at the sky, watch the ocean waves, gaze at a butterfly, sit under a mighty oak tree. What better way to gain perspective. Breathe and release. Express gratitude for our earth’s bounty. While this all may sound daunting…..you can start in a small way today! You are the most important project of your life. Each step will reward you and be the motivation for the next. Joy comes in many ways. Start with your health!
Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/ https://www.instagram.com/judyswellnesscafe/
“Food Addiction” is it real? By Victoria Kleinsman
Going back a few years, I legit thought I was “addicted” to sugar. I read books on it, listened to podcasts about it and everything they were describing was how I felt and acted around sugar. Part of my brain liked this realization because it was an “excuse” as to why I couldn’t control myself. It was my “fault”, I was ADDICTED! And so I put myself on a quest to cut it out of my diet completely, promising myself that I would never eat the “poison” again! Of course, that lasted about 3 days and there I was again, sitting on the sofa, belly so full I could hardly breathe, loathing the sight of myself and all the empty chocolate wrappers. But even still, the diet voice was still there… “Now that you’ve binged on chocolate and sugar again, write down how sh*t you feel. Then when you give up sugar again on Monday – for real this time – you’ll have something to refer back to.” That’s what a lot of experts say in the personal development world, isn’t it…? To take full responsibility and to remind yourself that YOU are in control and everything in life is a CHOICE. Want a better life? Then ask better questions and make better choices…
There are 2 things wrong with that statement; In order to make a conscious choice, we need to be in a relaxed state to do so. Chronic dieters who are stuck in the diet-binge cycle have so much food and body trauma, it’s impossible for them to be able to make any kind of relaxed conscious choice around food. (Until they do the work around this.)
Eating is a biological need – it’s a natural animal instinct, just like breathing and thirst. And when we restrict – whether that’s cutting out food groups, stopping sugar, restricting calories, or even thinking about dieting – our bodies biologically crave high-fat high sugar foods. Your biology literally physically changes to drive you to eat these types of food. To learn more about this read my article on binge eating.
In this article I’m going to reveal the truth about “food addiction” (I can’t even type it without putting it in quotes) so that you can see that you’re not broken or weird or addicted… you’re just like I used to be and all you need to do is come back to yourself and know that there is another way.
Food addiction or diet addiction? Food addicts If you think that you’re addicted to food other than being addicted to dieting, then you’re wrong…! As human’s living in our current society, we genuinely believe that it’s a really noble, healthy, important, and responsible thing to do to spend our entire lives trying to manage this “food addiction.” We are all petrified of being addicted to food. But here’s the thing: Restricting food will have your body and your brain mimic an addiction to food. Truth bomb… You can’t be addicted to something that you need to survive. Caroline Dooner Read that again… Usually with an actual addiction, such as drugs, the more you have, the worse the addiction gets. Food actually has the opposite effect… When you are finally fed consistently, that is when most people find that their actual “addiction” slowly melts away. If it really was an addiction, that wouldn’t happen. I like to call it more of a fixation on food instead of an addiction. It can feel like an addiction, but I can assure you, it’s not. It’s a fixation. When we are fixated on food, our hunger hormones change, our body makes biological changes to ensure that we are kept consistently fixated on foods, it makes food taste better, it makes you feel hungrier. It will also make you binge on food and then gain weight really fast as an actual way to try to save your life to prepare for the next famine that it thinks is coming. Then when we experience that we’re like: “You see, I told you! I’m a food addict! I’m going to put myself back on another diet…” And so the cycle continues…
Most of us think we are food addicts but what food addicts actually are diet addicts. Diet addicts Every time we “blow it” and let our “addiction” control our lives, binge on food, and go on a food bender whether for a night or a week or for months, we then put ourselves on another diet. All of this just keeps us in that food-fixated state. What most of us actually need to do is to address our addiction to body manipulation and dieting. That is the roundabout way for the majority of people to address their “food addiction.” Emotional eating We can and do use food as a way to numb and soothe ourselves so I don’t wanna say that that’s not a piece of the puzzle, however the more restricted we are, the more “effective” food is as a drug. The more we get out of that restrictive cycle – whether that’s physical or/and mental restriction– the less our brains will reward us when we do use food as comfort. Because when we’re either dieting or thinking about dieting, our brain actively rewards us for choosing food to comfort ourselves because our bodies have been sending our brain signals telling us to eat high-fat high sugar foods now because there is a famine coming!
Again, this means that when we do eat when we are actively physically or mentally restricting, the brain rewards us in a similar way to that of a drug addict getting their fix. When we are feeding ourselves enough consistently, our brain doesn’t reward us in the same way as before and therefore food naturally falls away as the only coping mechanism. That’s not to say that it wouldn’t be helpful to find other ways to help us to take care of our emotions and our trauma if that’s a piece of the puzzle, but blaming it on food and food addiction is just not a helpful way of going about helping your relationship with food and your body. It’s totally ok if food is one of your coping mechanisms but when it’s the only way that you know how to deal with your emotions, it can become super unhelpful pretty fast. So the way forward is to explore and expand other ways to help you to cope with your emotions without making choosing food wrong!
Because it’s not wrong, no matter how much society has taught us that it is! That’s most likely the whole reason as to why you choose food as a coping mechanism because you’ve been dieting for many years! This just perpetuates the “problem.” That’s why the restriction is NEVER the answer, no matter how much you eat emotionally. Even though this is so counterculture and it can be a lot for people to wrap their heads around… but it is really liberating. The ONLY way to food freedom and sanity around food is to ALLOW ALL FOOD.
What’s underneath the diet addiction? Here is some great journaling prompts for you to explore what’s underneath the need to diet: Why do I want to diet, what am I hoping to achieve by doing so? What’s underneath that? Why do I want to achieve ___ through dieting? What do I make ___ mean? What would change in my life if I was to have that? Will ___ magically happen and fall into place if I was successful at dieting? Is dieting (and the binging, struggles, and low self-esteem) really worth it to achieve ___? Can I look at achieving ___ in a different way? What can I learn about myself after this journaling exercise?
Victoria is a Certified Transformation Coach specialized in helping women to feel “normal” around food, actually like their body & fall madly in love with themselves! 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 is also club President of The Netherlands for the Global Empowerment Woman Summit - a powerful global movement connecting and training female entrepreneurs. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Victoria has alchemised her pain into her power and passion! 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 inspire millions of women from all around the world to fall madly in love with themselves. Website: https://www.victoriakleinsman.com/ Email: info@victoriakleinsman.com Facebook: https://www.facebook.com/victoriakleinsman Instagram: https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Break Free From Binge Eating - With Victoria Kleinsman” on any podcast platform. Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg Free access to the first modules of my paid Food & Body Freedom Queen Program: https://victoriakleinsman.com/free-access-tofirst-few-modules/
3 TOOLS FOR WHEN YOU’RE
FEELING UNCERTAINTY IN
YOUR HEART & MIND
By Sherry Parks
“When I was a little girl, my dad traded cars every two years and sometimes sooner. This brought a lot of financial strain to my parent’s marriage. Partly because my mom disagreed with him on it, but also because there never seemed to be enough money and an ever-growing car payment. When I was 5 or 6, I have a distinct memory of being really upset when dad traded in a car for a new one. We are talking a meltdown of epic proportions. Some would say the meltdown was bad behavior or I was upset about something else. I remember my mom would explain that I always did this. I cried about the new cars as early as 2 or 3. It wasn’t bad behavior. I wasn’t having a temper tantrum; I was truly feeling the loss. ·The loss of the familiar. ·The loss of family stability. ·Uncertainty of what else I might lose. All through my childhood, I remember dad piling us all in the car to go for a drive and to look at cars. We’d travel all around looking at various car lots. Dad was always looking for his next ride. I hated those Saturdays. I felt bored with it, but also uncertain about how the day would unfold if dad decided to buy a car. I definitely got attached to our cars. I liked having my seat behind mom. I loved the familiarity of knowing where things were and what to expect. I also picked up on the tension between mom and dad on these excursions. I remember feeling mom’s frustration that dad was getting them into a bigger financial hole. And also feeling dad’s frustration that mom didn’t understand his need for a new car. There was always a lot of negative energy around these car trades. And I was a very intuitive, sensitive child. I picked up on those things even when there were no words being said.
It’s sometimes hard for me to admit, but I’m that same little girl inside. I get attached to my cars. Even the used clunkers I drove in college. I don’t ever remember not finding something to love about them. Even the ones I didn’t really like. I had an attachment to all of them. As an adult, I still feel a lot of uncertainty. Even going to the car lot is very intimidating for me. When I bought my first new car, I cried for hours after I got home with the car. And the car I was upgrading from was the least favorite car I’d ever owned. This time, it was less about the attachment and more about the uncertainty. Recently, I wrecked my car and there was a lot of uncertainty about what would happen. I cried literal buckets of tears. Not only was I faced with financial stress, but there were a few weeks of not knowing if my car would be totaled. When I finally got my car back, I remember feeling such relief, gratitude, and joy. My life felt back on track. Finally! Today, I thought I’d share some things that help me now in uncertain times. We all have them. Especially when it comes to money.
Accept who you are. Whether you’re a person who attaches to things you own, or if you’re the person who has no attachment, a dose of personal acceptance is important to navigate uncertain times. It’s taken me decades to admit it out loud, but I get attached to my cars (and let’s be honest, other things too). And I also cry in socially unacceptable situations. I just do. It’s how I process. It’s how I get through the tough times. Give yourself some grace to be who and what you are. It’s 100% okay for you to be who you are in those moments. And if you allow yourself to really own and accept those things about yourself, it will not only help you navigate the uncertainty as well as other emotions that go along with it. Look for the hidden explanations. When I bought that first new car and cried for hours, I had to do some deep soul searching to understand why I was so upset. The feelings were so strong and it was like I was that 5-year-old little girl again, having a meltdown at the car dealership. I eventually uncovered, that my uncertainty was more around the financial impact of buying a brand-new car. Even though I did trust myself with money, I had never signed that level of paperwork for the financing. Even my student loans didn’t feel as daunting. I ended up taking the car back and switching it for one that felt more comfortable for me (at a slightly lower price point). The tears and uncertainty melted away. And that is the beauty of life, if we can uncover what the real reason is, there are often things that we can do about it. Even though the difference in car payment was only about $50 per month, it was enough to allow me to feel certain in my abilities to make the payments. Appreciate all the blessings. My recent accident truly reminded me that I needed to focus on appreciation. I had so much to be thankful for. Even in the moments right after the accident, there was much to be grateful for. ·No other cars or people were involved. ·My cats and I were not injured (yes, I was driving across the country with two cats, but that is another story). ·I had car insurance. ·The tow truck driver was truly a kind, kind person who saw me even though I was crying and didn’t want to be seen. Those are just a few things that I started to feel appreciation for. Not in those first few moments or hours, but definitely as I processed through all the uncertainty. There is no doubt that seeing and appreciating the goods things went a long way to shifting me into feeling more stable and safe. Test these out and see how they work for you. Let me know what you think, I’d love to hear from you!
Sherry Parks, CPA, is a Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change mindset, emotions, and actions regarding money so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook ( https://livesinbalance.lpages.co/5-steps-to-a-better-moneystory/) or join her women-only Facebook group More Than Enough Money Sisterhood.
QUADRATUS LUMBORUM TRACY MARKLEY I love to teach about muscles. I like to educate people to where the name of the muscles is, where they attach, and the movement they help the body perform. I say, “Knowledge is Power”. The more we know about our body and movement it helps us remain injury-free and to rehab from injuries, pain, or surgeries.
Today I want to share the quadratus lumborum. It is also referred to as the QL. It is attached from the lumbar vertebrae and rib 12 to the crest of the ilium. It stabilizes the pelvis (hip girdle), in walking and it laterally flexes the spine. It performs lateral flexion. Lateral flexion is one of the seven positional movements of the spine. The quadratus lumborumhas three layers of fibers that move in three different directions. The quadratus lumborum can cause a lot of pain if someone is having issues or a bad injury. When this muscle is only activated on one side, the trunk is bent in that direction. This illustration of the quadratus lumborum shows one side of the QT is shorter than the other side. This can hike up the pelvis/hip on one side. This will affect the whole body. When someone sits with their hips off to one side, this is what the psoas and other smaller and larger spine muscles are doing as well. They are developing an imbalance on both sides of the spine which leads to malfunction in many movements. Remember when the body is in a proper position, all the systems in the bodywork better. Proper strengthening of the spine muscles to achieve good posture is essential for function. With Scoliosis, this type of muscle imbalance is going on. Some may have scoliosis due to poor posture, stroke, injury, playing sports, and other reasons that can be corrected by careful and conscious exercises, stretches, and therapy. Others may have been born with it or developed it by life and disease and some have a very extreme case. An important goal for the health and fitness of our body is to get the muscles in balance the best we can. This will give the body more freedom of movement and remain pain-free. For example, if someone is trying to learn to walk again and they spend much time sitting with the muscles in this position when they try to stand or walk, they will not have the strength, balance, and muscle connection to regain the skill at their best or often, not at all. They most likely will have pain in their hips, back, and maybe their leg or legs too.
In the above picture, you can see the one with the X he hips are on an angle while sitting. This means his position is leaving one side of the QL muscle shorter than the other side. From the improper position, he has an extremely tough time trying to stand up from his wheelchair. How we sit is important. Especially if one is in the recovery of some kind. There are many more spine muscles that participate in stabilization, posture, core strength, and full-body movements. I encourage people to learn more about their muscles. See help from professionals that have knowledge of muscles, such as massage therapists, physical therapists, personal trainers, yoga teachers, Pilates teachers, etc.
Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit
I love how you bring awareness and the story that you tell. And I love how you still love yourself even after you've slipped and fell. I've been watching in the background. I've learned from your successes and I've grown from your mistakes. Along the way, I found myself. I discovered who I am. It feels good. I appreciate who you are. Even though there are some differences, I'm choosing to focus on peace and love. I'm choosing to focus on what I love most about you. Thank you, my friend. You are appreciated greatly. I wrote a poem to express my appreciation for the work you do to help others. This poem is a celebration of the coaches, dreamers, and healers just like you. I see what you do and I appreciate your efforts to share love and light.
Namaste ☮ Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing
Friend of Mine I love that you bring awareness The story that you tell And I love how you still love yourself Even after you slipped and fell I see you when I wake up And again late at night I see you when it’s dark outside And when it’s shining bright I know there are differences Peace and love, I focus still You serve me with your content And I know you always will You’re a Coach, a Healer, a Dreamer You're Leader in your prime I’m grateful to see your influence And call you a friend of mine *** Thank you for your guidance, influence, and inspiration. Much love and respect.
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
SEPTEMBER POEMS BY SKYLAR SNOW POETRY
A cozy time of the year. Beautiful autumn with the faded crunchy leaves fallen from the tired trees. A snuggly blanket with a homely hot chocolate. Settling into the relaxation of the season. -September Events4th Bring your manners to workday We appreciate friendly vibes and good manners to show respect and understanding of each other within the workplace. 5th Teacher's day Teachers do so much to help us gain experience, knowledge, hard work, and determination. The rewards are priceless for the imprint they make on our journey throughout life. 22nd World rhino day A day to spread awareness that the horn belongs on the rhino's face. 26th World contraception day We raise awareness of the importance of effective contraception methods and why people use them. 29th World heart day On this day we spread awareness of heart disease and stroke and how to prevent them.
Skylar Snow Poetry is a Poetry and blog writer. Aspirations to study Forensic Psychology as a degree. deartherapyblog.wordpress.com https://www.instagram.com/deartherapy/
-MannersBy Skylar Snow Poetry In the work environment, manners are key, To have everyone feel safe and friendly, A little appreciation goes a long, long way, Just to say thank you will make somebody's day,
If you ask for something, always say please, Manners are as natural as the leaves on the trees, We show kindness, understanding, and respect, Manners are important and something we shouldn't forget.
-Power to the TeachersBy Skylar Snow Poetry
She gave her teacher a shiny red apple as a treat, All the gold stars on the chart will meet, Friends with her teacher is a blessing, The teacher helps her when she's second guessing,
A smile on the teachers faces as they see what she has achieved, Everything that she could, the teacher is so pleased, Proud is an understatement that they handed to us, Today is the day of teachers we make a fuss!
-Don't steal from a rhinoBy Skylar Snow Poetry A rhino's horn belongs on their face, Hunters take it in a hurry of a race, Rhinos are taken for granted, great pain endured, When their horns are taken, they cannot be cured,
They say the horn is worth a lot of money, Taking their horn is something serious and never funny, Animal rights, the freedom to live, Once the horn is taken, we never forgive.
-ContraceptionBy Skylar Snow Poetry
To have contraception is to be safe and secure, Planning your future family so you can enjoy it more,
Knowing when you're not ready to have a baby, Makes you smart and never crazy,
Several different methods to choose from, Secure in the choices and the science's we've done.
-What's good for the heartBy Skylar Snow Poetry
To eat healthily and exercise will improve on your health, Avoiding a heart attack/stroke to benefit your health, It seems scary to even think about, But preventing it is worth the shout,
Destress to some downtime, enjoy the fresh air, Taste a fresh banana or a juicy pear, Live each day with full potential, Put yourself first, that is essential.
WHAT'S COOKING
Chili for the cooler days By Bernadine Otto
The Ingredients 1 lb ground beef or ground turkey, organic and grass-fed preferred 2 cans black beans, rinsed and drained (15 oz each) 2 cans tomato sauce (8 oz each) 1 jar of medium or hot, chunky salsa 1 tbsp chili powder ½ cup frozen corn
The Method Cook beef or turkey on medium-high heat in a big pot until browned. Drain excess fat. Mash one can of black beans and add, along with all other ingredients, to the pot. Cook on medium until for about 30 minutes. Serve.
Peanut Butter & Jelly Smoothie By Debra Letchworth
(yes, really, this is delicious!)
The Ingredients 2 cups milk of choice 2-4 Tbsp of organic peanut butter (or nut/seed butter of choice) 2 cups fresh or frozen blueberries 2-3 cups black or red seedless grapes 1-2 handfuls of fresh kale or spinach leaves 2 servings of chocolate-flavored protein (or meal replacement) powder Ice, if desired
The Method Combine all ingredients in a high-speed blender and blend on high until smooth, approximately 30-60 seconds.
Pumpkin Pie Oatmeal with pumpkin seeds By Bernadine Otto
The Ingredients ⅓ 1
cup regular oats cup almond milk, unsweetened
⅓ 1 1 ½
cup pumpkin puree, canned tsp flax seeds, ground tsp vanilla extract tsp cinnamon
1 1
tbsp maple syrup tbs pumpkin seeds
The Method . In a medium-size pot, heat oats and almond milk until almost boiling. 2. Stir in pumpkin, flax seeds, and vanilla 3. Cook for about 5-7 minutes, until desired consistency is reached. 4. Serve in a bowl and top with cinnamon, maple syrup, and pumpkin seeds. Enjoy!
d n e m m o c e r e w s Book
“Autumn is a second spring where every leaf is a flower Albert Camus