Live Love and Eat by Bernadine

LIVE LOVE AND EAT He a lt h| We llb e ing | N utrition

ISSUE 78|SEPTEMBER 2022/ ISSN 2689-7741

Mindset Check In for Women

A BLENDER FULL OF GRIEF.... LIVING LIFE AS A COELIAC

FALL IS HERE! Time to Detox, Top 3 Detoxing mistakes THE ONEDEGREE SHIFT

Let's talk Polarities Plus Important September Transits HUNGER & FULLNESS VS APPETITE & SATIETY

3 Unusual practices for growing more money Don't ignore "growing pains" in young athletes

Outdoor activities to kick off this Fall When do You Draw the Line? The importance of setting boundaries

Why I love waterless facemasks

End Emotional Eating and lose the extra weight

New Stories, New writers

NOTE FROM EDITOR

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

September is here! September is usually called the Fall season. Well, at least this side of the continent. School has started, and back to work and busy schedules. I want to share with you 3 things I've been loving in August. I loved spending time writing my book, reading romance novels, and spending time with my family. Check out our easy healthy recipes in our recipe section. In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered. We partnered with Energy Bits, Get a 20% discount by using the code: LiveLoveEat. https://www.energybits.com/

Look out for our Podcast, The Live Love and Eat Show. We have amazing speakers lined up. Kick back, relax and soak up some quality time with Live Love and Eat

We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief

EDITORIAL BERNADINE OTTO Editor-In-Chief

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

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 78

MEET OUR SPOTLIGHT Brian Gryn Health Coach

RECIPES Looking for a healthy recipe for Fall? We have you covered. Enjoy these simple recipes.

53 MEET OUR CONTRIBUTORS

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

LIVE LOVE AND EAT

ARTICLES 12 Fall is here! Time to detox, 3 detoxing mistakes 15 Living Life as a Coeliac 17 Hunger&Fullness vs Appetite&Satiety 25 A Blender Full of Grief..... 29 When do you draw the line? (The importance of setting boundaries)

ARTICLES 31 Let's talk Polarities plus important September transits 36 Mindset check-in for women 40 Three unusual practices for growing more money

ARTICLES 44 End Emotional eating and lose the extra weight 46 Don't ignore "growing pains" in young athletes 49 Why I love waterless face masks 51 The One-Degree Shift

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

Managing Editor Bernadine Otto Contributor Jace Jacobs Contributor Judy Brown

Bernadine Otto

Jace Jacobs

Judy Brown

Victoria Kleinsman

Tracy Markley

Kalpana Vasu Semple

Dr. Danielle Litoff

Sherry Parks

Contributor Victoria Kleinsman Contributor Tracy Markley Contributor Kalpana Vasu Semple Contributor Dr. Danielle Litoff Contributor Sherry Parks Contributor Ana Vucetic Contributor Kathryn Williams

Ana Vucetic

Kathryn Williams

Linda Watson

Brian Gryn

Contributor Linda Watson Spotlight Brian Gryn Recipes Bernadine Otto

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

THYROID CANCER AWARENESS MONTH Thyroid cancer awareness month is an opportunity to educate the public about thyroid cancer and the importance of early detection, treatment, and lifelong monitoring.

FIRST DAY OF FALL Get ready for Fall on the 22nd of September

LABOR DAY Labor day is on the 5th of September. This is usually the last day of the Summer when all public swimming pools closes

INFUSED WATER OPTIONS AND THE BENEFITS Lemon + Basil leaves Reduce inflammation and prevent kidney stones.

Lime + Ginger: Helps your blood circulation to be better and make your skin healthier.

Pineapple + Orange: Contains a high level of Vitamin C and boosts your immune system.

Apple + Cinnamon: Support your digestive organs and lowers the risk of getting diabetes or heart disease.

BRIAN GRYN Health Coach

'''I would like to leave an impact on individuals who are less fortunate by giving back as much as possible. I also would like the people who knew me to think of me as a kindhearted, unselfish, and a positive person to be around''

Brian currently lives in Deerfield, IL and is married You can learn more about Brian here: Get in Touch: brian@bgryn.com Website: : briangryn.com

How did you get started in your career? In What Year? I started out in the corporate world for about 5 years after college in 2003 but realized I wanted to help others become healthier through eating and lifestyle changes. Since 2007, I have been working with clients both in and out of the gym to help optimize their strength, sleep, stress, and overall well-being.

Who or what has been your greatest professional inspiration and why? My biggest inspiration would be my dad and his work ethic to accomplish his goals. What advice would you offer to someone starting out in your industry? Keep an open mind and don't be afraid to self-experiment on yourself. Treat every client differently because what works for one client might not work for another. What professional challenges have you faced that have contributed to your overall success? Building a business online takes a lot of patience and perseverance. Not all your ideas will always work and you have to be able to make changes on the fly.

Are there any specific contributions you have made in your field which contributed to your success? (i.e. inventions/patents. Books authored or coauthored etc.) Authoring the Intermittent Fasting Course has helped me understand the intricacies of fasting and has helped me become a better coach. What do you do in your free time (volunteer, work, hobbies, etc.) Golf, Volunteer for Meals on Wheels, do Yoga, Play Piano, Lift Weights and Read What would you like readers to know about you and why? I love to help others reach their goals and feel a sense of accomplishment. What is your favorite quote and why? "If you don't have your health, you don't have anything" Chuck Pagano I truly believe in this saying because the value of most things in our lives have no value if we don't have health. Prioritizing your health can not only enhance your life but the people around you as well. What 3 tips will you give someone who is struggling to live healthy? Prioritize sleep Go for at least one walk a day Lift weights at least 3 times a week What kind of legacy would you like to leave the world? I would like to leave an impact on individuals who are less fortunate by giving back as much as possible. I also would like the people who knew me to think of me as a kindhearted, unselfish, and a positive person to be around.

FALL IS HERE! TIME TO DETOX, TOP 3 DETOXING MISTAKES WRITTEN BY BERNADINE OTTO

Have you ever wondered how to properly do a cleanse or detox program? You read about the latest “weekend Detox” featured in a magazine or you see a notice for a “10 Day Detox” online and you think, ‘which one is right for me?’ or ‘how do I know this is healthy?’ This is a very common experience that everyone goes through. There is a lot of information out there about cleansing and detoxifying your body. In fact, there is so much information that it’s hard to know exactly what plan to follow, what foods to eat, and what supplements to take. I want to share with you the top three mistakes people make when detoxing and teach you how to avoid them. It is important that before you try to cleanse yourself of “toxins,” you know exactly how they can affect your body and why “detoxing” is so important. Returning to old habits Study after study has proven that creating a real change requires healthy habits. However, bad habits are hard to break and it is just as difficult to form new, healthier habits. It requires work and attention until it becomes a regular part of your life. But, it is totally possible. Once people finish with a detox they fall back into their old habits. Instead of going on another detox try to adapt to a new healthier lifestyle and habits. Start small and enjoy the journey to a happy healthier you.

Detoxing Too Quickly They sell a “weekend detox,” a “7-day detox,”, a “two-week cleanse.” They promise quick results at bargain basement prices. You would be better off taking a match to your money or eating it - that would be better for you than some of these products on the market out to make a quick buck and compromise your health at the same time. You have spent a lifetime being exposed to toxic environments and years upon years of toxins being lodged into your body. You cannot rid yourself of these toxins in a weekend. Detoxing and cleansing programs that are short-term can be ineffective for multiple reasons. First, detoxing really needs to be a lifestyle. And second, it can release large numbers of toxins that flood into your bloodstream which can cause added stress on your body, skin problems like acne, and, worst of all, you could experience negative effects just to have the toxins stored right back from where they came from because the body cannot release and eliminate them fast enough. Your lifestyle has everything to do with how successful your detox and cleanse program will be.

Not Taking a Holistic Approach to Detoxing Small changes lead to new habits and new habits lead to long-term lifestyle changes. Don’t try making all of these changes at once. Even small changes can begin to revolutionize your life. Detoxing your mind can have powerful effects on your body because stress has a myriad of negative effects on the body. Stress can release toxic hormones and chemicals that can be just as toxic to your body. Stress can have many causes but it is important to set some time aside to really analyze your life and examine where and when stress comes. Transforming your mind is key to your overall health. Changing the way you think and feel about yourself is a huge step to getting on the right track to overall health. Here are some techniques I use to help nourish my spirit: • Meditate (guided meditations, a class, or quietly on your own are all great options) • Take a yoga class • Take a break from TV, the Internet, and social media and spend time at the beach or taking a long walk in nature to reconnect • Visualize yourself healthy and vibrant Bernadine Otto is a CTNC, mom, entrepreneur, EFT practitioner and the author of her upcoming book Love Yourself no matter what. She is also the Managing editor of The Live Love and Eat Magazine and a podcaster for The Live Love and Eat Show. https://www.instagram.com/dienkie1/

How to Make a Delicious

Smoothie Bowl at Home

Blend all this Fruits

frozen pineapple

add some coconut or almond milk

frozen banana

frozen berries

frozen mango

Add Some Toppings You Love to coconut flake almond, chia or hemp seeds

any sliced fruits

LIVING LIFE AS

A COELIAC Written by Kathryn Williams

I was first diagnosed as a Coeliac in 2002. It seems like yesterday! But wow how things have changed so positively over these last 22 years.

It seemed like an overnight situation; I just couldn’t eat without being in chronic pain. I thought it was the change of food or water preserved for months.

I was living in Asia at the time working every hour of the day for Fitness First a huge health club chain. My role was to help the rollout and development of 5 – 6 clubs within Kuala Lumpur. An intensely, stressful time. Thousands of miles away from home and a workaholic at that!

Eventually, it was too much to deal with so with the persuasion of my mum back in the UK (Who was already a diagnosed Coaelic ) I booked in to see a consultant. Within days I was having an endoscopy and bang I was officially an Ex Pat-living as a Coeliac in Asia.

Not an easy situation looking back – the food was delicious but off-limits, and the gluten-free scene was non-existent. I had no choice but to get stuck into making my own stir fry and meals from scratch. My health changed almost overnight, my bowels settled down and my energy started to lift again all by cutting out gluten. The hardest part of being a Coeliac was giving up my beloved PASTA! Now, remember 22 years ago the choice of GF products was minimal, and getting hold of it was almost impossible. My love for pasta runs pretty deep, my gorgeous Nanna the matriarch of our family was a fiercely loving, Italian mama. My childhood was her tasty sugo (sauce) with homemade fresh pasta. I can taste it and smell it right now. It was a staple every Sunday. Something she carried on cooking for my own children.

It took my Nanna many years to understand my Coeliac diagnosis & myself. The gloopy water that Gluten Free pasta created confused us even more! We were constantly on the lookout for the perfect GF pasta. Now the world is a different place and Coeliacs are looked after in most places around the world. The best place is Italy! Can you believe it but yes they are so aware of us Coaelics I am now a proud Coealic and our household is fully gluten-free. My husband cooks GF as if it's now its second nature. Both my children are happy and healthy Non-Coeliacs although will be always vigilant in case they display any symptoms and if they are it would just be a normal transition. I run my own fitness business and now take my health seriously, 22 years on I love to share my knowledge on all things Coeliac and I am one proud Advocate & yes I still love PASTA albeit gluten-free!

I’ve been working in the fitness industry for 25 years - for big corporate firms from overseas, from the UK to Australia to running my own business Zestfit ( which is 10 years old now) I'm a Mum of two juggling a family life and understanding the pressure, us as women are under. I want to educate women that fitness is fun, not a chore, and food is fuel, not the enemy I’m extremely passionate about making fitness accessible for all women and breaking down any intimidating aspects through movement & kindness During 2020 I made it my mission to bring fitness into people's homes. The pandemic taught us that fitness was moving up the necessity ladder Therefore launching Zestfit Virtual Studio became my priority. 25 years on I'm motivating more and more virtually! and I love it I live, eat & breathe fitness - Real Results for Real Women https://www.instagram.com/zestfitvirtualstudio/. & https://www.instagram.com/zestfitkat/ https://twitter.com/Zestfitkathryn https://www.linkedin.com/in/kathryn-williams-88a921117/ https://www.facebook.com/ZestfitVS https://zestfitvirtual.uscreen.io

HUNGER & FULLNESS VS APPETITE & SATIETY WRITTEN BY VICTORIA KLEINSMAN

What do you think the difference is? Let’s start off by defining what appetite, hunger, fullness, and satiety are… What is appetite? Appetite is simply the desire to eat. It can and usually is a result of hunger, but can have other causes, such as emotional or environmental conditions. What is hunger? Hunger is an uncomfortable or painful physical sensation caused by insufficient consumption of dietary energy. Many dieters have a disordered relationship with hunger, they can see hunger as a “success” or/and they can be very fearful of it.

What is fullness? Feeling full is simply a physical sensation of your tummy being full and expanded. Again, dieters may have a difficult relationship with fullness. Feeling full may represent binge eating behavior or “failure” of some kind. What is satiety? Satiety is the state of having more than enough. It’s a feeling is grounding pleasurable satisfaction. Imagine having just eaten a deliciously satisfying meal and having met all of your physical and emotional needs, without any guilt. That’s satiety.

I’m writing this after I’ve just eaten a delicious veggie burger with sweet potato fries, a ginger beer, and some gorgeous chocolates for dessert. I feel physically “round tummy” full and emotionally satisfied. I feel good. Like it’s hit the spot. I have no desire to eat anything else yet I don’t feel like I’ve over-indulged to the point where I don’t feel great. You can also eat to satiety and be way past a comfortable level of physical fullness. This is normal and is common if you’ve restricted previously (which if you’re reading this I’m assuming you have!)

Trust that your body always knows best and keep honoring your needs. The key word as usual is ALLOW. Keep allowing all foods and give yourself permission to experience a pleasure. You are more than worthy and pleasure is your birthright. The more you allow yourself to eat to full physical and emotional satisfaction, the less food will be a “thing” and instead it will just be a normal pleasurable (and sometimes a chore-like) part of life. Nourishment and pleasure Whenever I eat a meal, I always ensure that I am nourishing myself physically AND emotionally. Meaning that if something is super healthy for me yet it tastes bland as fuck, I’m not eating it. I’ve dieted longer enough in my life to never eat out of pure “nourishment and fuel” alone again. Nope! So an example of my lunch choice is a rocket, basil, and beetroot salad with crispy fried tempeh and sweet chili sauce. An example of my breakfast choice is a bowl of porridge (oatmeal) with coconut milk, berries, and Nutella. When I was binge eating it was a jar of Nutella warmed up in the microwave and then I drank it…!

Hunger is not the same as appetite Have you ever been physically hungry yet you don’t have an appetite? This is common when you’re sick or unwell but it’s also a normal experience for healthy normal eaters. Looking through the cupboards and you’re just like “meh” I’m hungry but I really don’t fancy anything in particular… Eating when you feel this way is a human necessity that feels a little bit of a chore. This never happened to me until I gave up dieting and found food freedom! Now I would say I experience this several times a month. it’s weird but can happen quite often for “normal” eaters and I do now consider myself in the normal eaters club.

I encourage you to absolutely eat if you don’t have an appetite yet you’re hungry. It’s self-care. Have you ever fancied something to eat when you’re not physically hungry? Think of walking past a bakery or ice cream shop. Or just simply fancying some chocolate. It’s ok to follow your appetite and is actually super important in order to feel fully satisfied and normal around food. Usually, hunger and appetite come at the same time but dieters and restrictors tend to satisfy their hunger without satisfying their appetite. This usually leads to cravings and not to mention the diet binge cycle which can confuse dieters because they say they’re not restricting. Restriction can be both physical and mental. Dieting is not an action it’s a state of mind.

What is a craving? An intense, urgent desire or longing for something in particular. An intense desire for something is often due to your needs not being met and therefore you are lacking in what the cravings give you. a craving for adventure due to boredom – feeling unfulfilled. Craving chocolate due to restricting calories or of restricting chocolate specifically or/and due to lack of pleasure and “down time”. What does chocolate bring you? Relaxation? Pleasure? “Me time”? End of the work day? Nostalgia? All of these things?

Your body may be lacking in nutrients macro or micro or vitamins and minerals and so it will keep craving food in an attempt to meet those unmet nutritional needs. Cravings are perfectly fine – we have them for a reason. The best way to get rid of a craving is to satisfy the craving… radical I know! Craving for adventure you could either: unconsciously create drama in your life so that you experience some excitement or you could honor the adventure craving and go backpacking for 6 months… You could crave chocolate and then: eat a protein bar instead which won’t hit the spot so you’d most likely eat a chocolate-covered rice cake and then another low calories chocolate thing. Or you could just eat the chocolate you craved in the first place. If you think your diet is lacking in nutrients (seek advice from a nutritionist if in doubt) you could: Keep trusting your body with what it is craving and hope that your needs get met (which might be difficult as foods these days aren’t like they used to be) Make sure you’ve got all your bases covered by eating enough protein, carbs, fats and fiber, fruits and vegetables, and supplements. I recommend everyone take the following regardless of what their diet is like: A decent vitamin and mineral supplement. Magnesium (over 80% of the world population is deficient) Vitamin D3 8,000 IC a day Omega 3 Probiotic

Mental hunger Mental hunger is when you’re thinking about food whether you’re hungry or not. Mental hunger is a sure sign of restriction and a lack of satiety and is extremely common when you first give up dieting. When you first give up dieting you may experience intense mental hunger even though you’re physically allowing all foods. This is completely normal and is due to a combination of rebelling against all of the past restrictions and currently mentally restricting (aka – eating this cannot be ok?!) this will subside over time if you keep ALLOWING and eating whenever you’re thinking about food. Mental hunger can look like Spending hours looking at cookbooks or watching “food porn” on YouTube. Daydreaming about what you’d love to eat if you really gave yourself full permission. Thinking about what you’re going to eat for lunch when you’ve not even finished breakfast. Getting exceptionally excited and intensely looking forward to meals out and eating opportunities that “justify” you eat what you desire. Wondering if you should or shouldn’t eat the chocolate bar, second slice of cake, or eat something else even though you just had lunch, etc. Lying in bed at night reminiscing on what you’d love to eat. Mental hunger counts as hunger! Most of us tend to discount mental hunger as if it is not as valid as physical hunger. Hunger is defined as “a craving or need for food” or “an uneasy sensation occasioned by the lack of food.” Mental hunger is both of these things. Sure, they may be no physical signals, but it is certainly a craving and it is definitely uneasy. Mental hunger counts as hunger. If you are thinking about food, your body wants food. This terrifies most people as they say “but I am thinking about food all of the time, surely I don’t need to eat all of the time?!” If you are thinking about food, you need to eat food. Unrestricted eating and true allowance mean just this: that you respond to mental hunger. As you keep allowing this, the mental hunger will lessen. Your desire to eat all the time will gradually decrease. One of my group coaching clients has experienced this recently. Around 6 months ago at the beginning of the process, she was concerned as she would wake up in the middle of the night every night with the desire to eat. I asked her to keep allowing this (alongside other practical things such as making sure she was eating enough during the day etc) as her body needs to feel safe that there was always enough food. She struggled to understand why she was doing this at first but after realizing how long and how severely she had been restricted over the course of her life, it became clear to her. Now that her body and brain are in a state of balance, the signals that her brain was giving her to eat all the time are no longer required. She shared in the group last week that she is no longer waking up at the night to eat and her weight has balanced out. If you think that you are “weight restored” but still have mental hunger, this indicates that you are still restricting food. It may not be that you are calorically restricting but if you have any food rules or “shouldnt’s” then that is restriction and your brain knows it.

The brain will obsess over what it wants but can’t have I’m going to share a passage from the incredible book “Rehabilitate, Rewire, Recover” by Tabitha Farrar which describes perfectly how mental hunger works:

Something similar happened to me when I started my food freedom journey. Because I had previously restricted chocolate many, many, many times before, chocolate was always my binge food when I had “fallen off the wagon.”

“Picture a person in a desert, let’s call her Jody. Jody is dying of thirst. Jody’s mind is overrun by thoughts of water. She dreams about water. She sees mirages of water. Jody’s brain would be singularly focused on water and not interested in much else. This is your brain on restriction.

When I gave myself full permission to eat it I went crazy with it. Then I thought I had just paid a coach to tell me it was ok to binge eat! The only way I started wanting other foods was to keep allowing the chocolate.

Jody in the desert, on finding water, would go wild. She would drink it and drink it and want to do nothing other than be near water for a while. She would have a little honeymoon period with that oasis where all she would want to do would be lie next to it and take sips every now and again. However, if you put Jody in a house where water was on tap, over time she would cease to obsess about water because water is no longer scarce. When Jody knows that water is in the tap and therefore there for her whenever she wants it, she would relax about it. Jody’s brain would switch away from obsessing about water and onto other things like kittens.”

Now I enjoy chocolate whenever I want it and have it in the house without inhaling it all in one sitting. Trust I’ll like to remind you that your body knows what the fuck she’s doing! Keep surrendering to what you want, keep allowing, and keep trusting. And before you know it, you’ll be truly living in food freedom! If you’d like support through this messy and magnificent process, I am here for you lovely.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulemia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

A blender full of grief…

WRITTEN

JUDY

BROWN

This time of year I love making smoothies. I create a nutritious beverage from a multitude of colorful berries. For an extra health punch, I like to add in a few greens. Nutritious and delicious and fun. A blender full of goodness all mixed together. Recently, however, I have had a blender full of emotions. I remember learning this term years ago because I was feeling so many emotions and some of them conflicting and contradictory. I couldn’t make sense of them and didn’t know how to process the complexity in order to move forward. The expression of a blender of feelings really resonated. We can have blenders going all the time. It can be any challenge, an exciting event, or sadness of any sort, an occasion of pride, something that infuriates us, or real and valid confusion. Or……it can be a blender full of grief. I recently lost two dear friends in a tragic accident. My sadness was overwhelming. My blender of feelings was spilling over. The experience of grieving is a blender full in and of itself…..a progression of deep emotions mutating almost daily.

During my recent experience of grief, I learned some valuable tools to help me through my difficult time. Everyone grieves differently and the timelines vary as well. Patience is key. No judgment is allowed! All of the feelings are valid regardless of the discomfort level. Taking time and effort to process all the thoughts and emotions is important. Don't be in a hurry. Feel a feeling and then try to release it. Let the feeling come up and out. Tears are good. Let them flow. Release the emotion. Feeling spacey is ok too. There is a lot going on in your head and heart. Reach out to others. Sometimes we need alone time and sometimes we need the presence of friends. Exercise great self-care. Be easy on yourself. Change your busy schedule if you need to. Indefinitely. Love is the antidote. There is no shortage of love. There is an endless supply. This is hopeful.

Sharing doses of love and kindness to all those grieving with you is healing for everyone. It often brings people closer. Memories flood in and these are gifts to cherish. Let these gifts be yours. Forever. Moving forward, honoring them becomes a balm for the soul. Transmuting the sorrow to love and kindness honors them. Always, always ask for help if you need it. Friends or professionals. Our light may dim for a while, sometimes a good while, but this too will eventually transform into expanded love for our departed friends. Let the spirit of their friendship fill your heart. While grief can fill a blender to overflowing, it can also be an opportunity to quiet oneself and heal. It is yet another chance to expand and grow. It is a time to stop and re-evaluate what is important in life. Time is fleeting. Moments of grief and tragedy allow us to reconsider how we spend our time. Feeling our feelings allows us to usher in gratitude for relationships and connection, and the gifts of friendship. My hope is that when the blender stops, I will be filled with peace.

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/

Where do you draw the line? (The importance of setting boundaries)

Written by Kim Klein

I didn’t know what boundaries were when I was younger. Actually, I never knew what boundaries were until a few years ago. I never had them. I did what I thought others expected of me, or what would make them happy. I wanted to please them, even to my own displeasure. That was what I knew to do — be kind, smile, be polite, go along with the plan, if you don’t have anything nice to say — don’t say anything at all, be happy with what you’ve got, don’t rock the boat, wear a bra, wear some makeup (you want to look pretty, don’t you?) follow the rules. I could continue this list ad infinitum — but I think you get the idea. When I did learn that boundaries were a way to establish how I wanted to be treated, how I wanted to live my life, I still had trouble sticking with them. Afraid someone would get irritated with me, upset, angry, call me selfish or something along those lines. Then, I heard the quote somewhere, “the only people who get upset when you set boundaries are those who benefited from you having none.” That woke me up. Those people must not have my best interest at heart.

Boundaries are what you might call your nonnegotiables. It could be the way you want people to treat you, the way they talk to you, care for you, and behave around you and others. For example, Maya Angelou set a boundary that she would not allow anyone to speak negatively about anyone else in her home. And if any rude, cruel, or hateful words were spoken, she would tell them “Take it out of my house!” And they would. Boundaries. They define who we are and who we are not. And yet, sometimes we become who we are not to avoid having others dislike us — we don’t want to be an outcast or snubbed by the tribe. As nature would have it, we want to belong, to be liked, and more importantly, loved. So, we draw our boundaries with chalk lines instead of permanent markers, and then, erase them when we feel a bit of discomfort or negativity coming our way. What happens when we don’t honor our own boundaries is that we begin to put up with things or do things that go against who we are, what our truth is, what we value, and what we want to represent.

We then start to feel resentment for the person or situation that we erased our boundaries for, when in fact, the resentment is really directed at ourselves, for allowing someone else to control us. We were unable to stand in our power and say or do what we felt was the right thing to do. When and where have you felt off, mad at yourself, or resentful after an interaction or in a certain situation, or with a certain person? Was it because you didn’t speak your mind? You let someone talk badly to you or to someone else? You did something out of character? You did something that you knew deep down you didn’t want to do? You felt used or taken advantage of by certain friends/family members/boss or coworkers? Maybe it’s time for some boundary setting.

This small step in boundary setting will give you a boost of confidence and empower you to start setting them where you need them most. Don’t worry about what others think — and remember the quote — “the only people who get upset when you set boundaries are those who benefit from you having none.” And that, my friend, is the reason we need to set boundaries in the first place.

So, how do we start setting boundaries? Start small and begin with something minor (but something that still matters to you) and say no when you really do want to say no (don’t give in to the big pressure, nice girl yes!) Whether it’s saying no to going somewhere you don’t want to go, saying no to doing a favor or errand for someone when you don’t have the time or energy for, or saying no to a task that you know you’ll resent later. Of course, no can be said in a gentle, non-threatening way. It doesn’t have to be an inyour-face kind of no! For example, it can be as easy as “Thank you, but that’s not going to work for me.” You can come up with some ways to say no, without even having to use the word no.

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

LET’S TALK POLARITIES PLUS

IMPORTANT SEPTEMBER TRANSITS

WRITTEN BY LINDA WATSON

The subject of polarities has been on my mind lately. Life is really all about this principle. There is always a give and take, success and failure, happiness and sadness, good and evil, sickness and health. I’ve been thinking about how being aware and accepting of the way opposites function could work for us in a positive way psychologically and result in our transcendence to another level. When we look at polarities in astrology, it helps us to achieve personal growth through working through struggles between one extreme and another. The goal is to find the middle ground and reach a balance or to learn important lessons for our development. How do we integrate the opposites to achieve higher consciousness? There are 12 signs in astrology therefore we have 6 polarities. Each sign always has its direct opposite on the zodiac wheel creating a special relationship between the two. The opposite signs are as follows:

Aries and Libra Taurus and Scorpio Gemini and Sagittarius Cancer and Capricorn Leo and Aquarius Virgo and Pisces The same is true of the houses on the wheel and work in the same way. The house polarities are: First/Seventh: corresponds to Aries/Libra Second/Eighth:corresponds to Taurus/Scorpio Third/Ninth: corresponds to Gemini/Sagittarius Fourth/Tenth: corresponds to Cancer/Capricorn Fifth/Eleventh:corresponds to Leo/Aquarius Sixth/Twelfth: corresponds to Virgo/Pisces Opposites attract even when they seem to have nothing in common. They actually bring out the best in each other. It is a very powerful connection between the two. One looks to the other to help define areas where there may be confusion. Often, in terms of personal issues, the opposite point is where resolution is found.

Aries/Libra (1st/7th) This polarity is about finding a balance between self and your relationship with others. It teaches lessons about valuing your independence while keeping in mind your commitments to others. Since Aries is a very reactionary, passionate, and assertive sign, learning to pause and listen before reacting is very important. Include some of the Libra qualities of compromise, cooperation, and diplomacy in order to have more successful relationships and life experiences. Libra can benefit by learning to be more decisive and trusting in their own viewpoints without the advice of outside sources. Gemini/Sagittarius (3rd/9th) are all about the mind and communication. Gemini is more analytical and uses the lower mind of logic and reasoning to reach understanding. Gemini is in the moment and intellectually curious. Sagittarius represents higher thought processes, higher education, faith in the big picture of life, and learning through listening to their intuition, and higher self. Both are restless and are interested in other people and the stories they have to tell. Gemini can learn lessons from Sagittarius on how to go beyond facts and logic and embrace intuitive and philosophical insights. Sagittarius can benefit by applying their idealism and faith in the everyday world using some of Gemini’s logic and reasoning. Cancer/Capricorn (4th/10th) both value security. However, Cancer needs emotional security while Capricorn needs material security. This polarity is the push and pulls between home life and career. Private life vs. public life. In astrology, Cancer represents the mother who wants to put all her nurturing skills into home and family, while Capricorn represents the father who wants to use his supportive energy in success, profession, and earning a living. For Cancer, when emotions take over, try incorporating earthly embodiment practices to help ground you in the real world. In the opposite, Capricorn would benefit from learning the stability that home and comfort offer. Leo/Aquarius (5th/11th) both have ego issues but in very different ways. Leo is ruled by the Sun and is personally driven. Leo believes he is the center of the Universe, a natural born leader, an attention seeker, warm and vibrant but at the end of the day it is all about what is good for themselves first. Aquarius is also a leader but in a more humanitarian way. Extremely independent and intelligent, while being more emotionally detached. For Aquarius, it is about the greater good for the collective rather than the greater good for himself. In order to create balance, it would benefit Leo to let go of some of those self-centered qualities and learn to be of service to humanity. Use their leadership qualities to aid society instead of purely supporting their own personal ambitions. Aquarius can learn from Leo how to look at an individual’s needs instead of the big picture all the time. It is important to step into the spotlight from time to time and give themselves credit every now and then.

Virgo/Pisces (6th/12th) reflect the elemental energies of earth and water. These two signs both reflect the desire to be of service to others. However, Virgo wants to serve in an earthy, grounded, and practical way. Virgos often get lost in the details and get so caught up in achieving goals and manifesting that they forget about a vision. Pisces is more about selfless service in a watery, spiritual way. They can be too dreamy and get lost in their intuition and imagination. Virgo would do well to work on incorporating some of Pisces' qualities such as intuition, emotional sensitivity, and imagination in order to enlighten themselves about the things that are not always seen. Using a disciplined approach through guided mediations would bring good results to begin moving in this direction. Pisces could do with some reality checks by incorporating more organizational and practical applications to their lives. If Pisces could include these traits with those of their imagination, they could more easily manifest their visions. Although this is a very basic article introducing polarities in astrology, I find it can be a thought-provoking way to recognize negative behavior patterns and work on changing our thinking and moving our lives in a different direction.

SEPTEMBER’S IMPORTANT TRANSITS September 4, 2022 – Venus enters Virgo. Be aware that both relationships and finances take a serious and practical turn. You’ll find meaning through sensible and discriminating ways of handling your finances and showing your love in thoughtful and meaningful gestures. September 9, 2022 – Mercury Retrograde in Libra. This is Mercury’s third retrograde for the year. It begins in Libra and like the previous two retrogrades will switch signs 2 weeks in and finish in Virgo. This is again moving between Air and Earth elements. With Mercury retrograde beginning in the Air sign of Libra, be extra aware of how communication may manifest within relationships. This could be a great time to go back and address old problems or issues with close friends, personal or professional partners, or family members. Try to resolve differences and mend any fences so that relationships can be strengthened after Mercury stations direct on October 2nd. September 10, 2022 – Full Moon in Pisces. This is the time to allow yourself to dream and use your imaginative and creative energy. It is also a great time to find a way to perform compassionate and selfless service to others. September 22, 2022 – Fall Equinox and Sun enter Libra. The Fall Equinox marks the transition from summer to fall and also coincides with the arrival of Libra Season. The transition from Virgo to Libra is a welcome relief from the hard-working and logical energy of Virgo. This is a time of balancing your own needs and wants with those of others. It’s about working together harmoniously and focusing on how we can create healthy and equal partnerships and friendships. This energy blends beautifully with the Fall Equinox when day and night reach a point of perfect equilibrium. The fall signifies a time of harvesting and reaping the fruits of our labor over the past 6 months. There is a celebration of something new coming upon us. It is the perfect time to reflect on and strengthen our inner beings.

September 23, 2022 – Mercury retrograde moves into the sign of Virgo. Mercury is not only the ruling planet of Gemini but is also the ruling planet of Virgo. When a planet is in the sign that it rules, this is a strong position for that planet because it can express itself in a completely comfortable and uninhibited way. As it moves into Virgo, the focus now is on your daily work and your health. This is when you will want to reorganize and improve on the ways you have been managing your life. Rearrange your workspace, reassess your morning routine for greater productivity in starting your day, and take a second look at your calendar system ensuring that it is up-to-date and in sync with your to-do lists. Revise your health habits with a plan you can stick with. Retrograde ends on October 2, 2022. September 25, 2022 – New Moon in Libra. New Moons are the start of a new cycle. What are your intentions during this New Moon to create more balance in your life? Whether it is within personal or professional relationships, this New Moon can help you reset the balance to make your life run a whole lot smoother. September 29, 2022 – Venus enters Libra. Venus is the ruling planet of Libra as well as Taurus. In the sign of Libra, the focus is again on relationships and how we can find more harmony, peace, and cooperation with equal respect for each other.

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

Mind Set Check-in for Women Written By Tracy Markley Do you have a healthy and kind mindset and thoughts towards other women? In the last 25 years, I have watched some women block their own bodies from being the best it can be because of their attitude toward another woman who is leaner than them. Here are a few examples of comments that have been said to me, the fitness professional they come to for help to get fit. "I'm not looking to be a skinny Minnie, I just want to....." "I'm not trying to look like an anorexic model, I just want to....." "You probably never had a weight problem." "I will never be a size 2......." "I don't want to be obsessed with working or trying to run a marathon, I just want to lose some fat on my belly" "I bet you eat like a bird"

These extreme thoughts toward another woman can put limits on someone who wants to lose weight. It is such a common "social norm" for many women to think this way when it is not positive or healthy. I have heard a woman call a complete stranger a skinny bitch to her friends about a woman they see across the room. I had a client tell me once, as I am training them "I can't wait until you get pregnant one day so you can be fat. I would love to see your fat". One girl brought her sister to work out with her one day and after her sister left she said this to me.

"You are lucky my sister likes you. She usually does not like people like you." I said "People like what?" She said, "She usually does not like thin pretty people, but you are so nice she had to like you." One woman told me this. "You look like someone who has never been through anything bad in your life"

I write about this because these limiting mindsets will stop women and young girls from getting to the body they really wish they had. The truth is they usually wish they had the body of the person they are insulting.

I worked with a 11-year-old girl one time. She was probably 30 pounds overweight. When she was sharing stories she referred to the other girls in her P.E. class as skinny girls and would make comments like, "those skinny girls...." . I said to her one day. "Do you really want to be smaller like those girls" she said. "Yes". She had tears in her eyes. I continued as gently and caring as I could to try to explain to her that her thinking and labeling of those other girls is making it harder on her to get to her goal. I wanted so badly for her to understand this now, at her young age. This is a perfect example of how many woman who are overweight continue to put down and make snide remarks to those who are smaller and/or possibly healthier than they are.

First of all calling other names for being thin is just as judgmental and hurtful as it is for calling others fat and judging someone for being overweight. It is the same thing. It is treating someone and judging someone according to their looks. The same thing overweight people do not want done to them.

I know there are people who put down overweight people. But, in my many years in the fitness industry, I have heard much less of that and much more of the other way around, as I have shared. This mindset and actions in adult women are being passed down to their daughters who think it is the normal way of life to be this way. It is actually helping to create a very unhealthy body image and lifestyle for their daughters to carry with them their entire life. This sort of thinking leads girls to be women in their 40s trying to still lose the same 30 pounds because it became a part of their identity to always want to lose the extra pounds. I felt very bad for the 11-year-old girl. I wanted for her so badly to stop that behavior, so she did not go through her whole life limiting herself. She was more excited to train after we talked, and I think it helped her. They moved away about a month later and I saw her mom posted pictures of her playing sports at her new school and I was so happy for her. I have met women in their 60s who spent their whole life looking at other women and making negative and unkind comments about them for being thin. They created a life with a mindset they created to have the lifestyle in their life to “always have to lose weight” and never make a healthy lifestyle to truly take care of their body. This is for any goal in life. What others have or don't have, has nothing to do with what you can do. Making statements are like affirmations. What you repeat out loud or in your head is like an affirmation. It can be negative or positive. You can't bring into your life something you really want if your mind is hating it in others. If you want to lose 20 pounds, it does not matter if you are looking at any people who have no weight to lose. Remember you don't know everyone's story. Maybe the woman at your child's school or office you work at that is thin never gained weight or maybe she did and lost it. None of this has anything to do with your story or your health. The story of your body and the healthy lifestyle you have or don't have is the choices you have made for yourself. Choices can be changed in a minute.

You are the only one in the whole world who has to be with your body your whole life. So, make it the best it can be. No one wants to be put down for their appearance no matter what they look like. If someone puts you down for being bigger, then shame on them. I wish for women of all ages to be the best they can be. I wish for all women to not have a lifestyle of "I have to lose weight" all the time. If you noticed you have this limiting mindset and did not understand that it is actually working against you, then change it. Just do it. Be happy for those you see who have good things. Be good to you. Take care of yourself. Love you. Be kind to yourself. Take care of yourself like you would a child.

Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and for helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) and was Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. She is the 2021 IDEA Personal Trainer of the Year. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit

THREE

UNUSUAL

PRACTICES GROWING

FOR MORE

MONEY Written By Sherry Parks

As we are coming to the end of summer, I’ve been thinking about harvesting. Harvest time is all about gathering the fruits of our labor. And enjoying them. Yum. There is nothing like fresh garden vegetables. The time of growing things has long been my favorite time. From spring when things burst forth anew, to summer where they really start to flourish, and from there into beautiful harvest. What an amazing miracle it all is. And as I’ve thought about this, I realized that changing how you think about money is a lot like the gardening process. The obstacles that get in our way of having more money have a lot in common with gardening. Listed below are three of the things that can foil our gardening AND our money mindset. Pick those rocks! When I was a little girl, my mom always had a big garden. She loved growing things and no matter where we lived, she made sure to find a space for a garden.

My role in this process was to pick rocks (and weeds, but that came later). When mom first tilled the soil each spring in preparation for planting, she had my sister and I go through and pick out all the rocks that were on top. Each year we had to do it. Even in the same garden spot. Even when we had picked and picked and picked the year before. Even when there were mounds of rocks along each side. I asked mom where did all these rocks come from? Why can't we just do it once and be done? She said that all the rocks were always there; they just worked their way to the surface at varying degrees. It's the same when we are working on changing our money mindset. In order to have true, lasting change, we need to be vigilant and watch out for deeper levels of the same issue coming to the surface so that we can clear them out. Rarely do we uncover the only rock (money block) on our first pass. More often than not, there are layers underneath that will surface when it's time to clear them away. Here is an example. When I was a teenager, I decided that money wasn't going to be scarce for me. I decided that I was done with that and I was going to have enough money. That first rock was getting rid of the belief that money was scarce. Over the years, I've had many rocks surface. When I bought my first new car. When I bought my house. When I moved to Florida from West Virginia and saw a drastic increase in everything. Sometimes, we never fully eradicate feelings of scarcity (or whatever we are working on). And that is okay. Each level of clearing those rocks strengthens our new belief about money.

Water those plants/mindset shifts! One of the most important aspects of gardening is water. Your plants can't grow strong without the proper hydration. As an adult, I remember deciding to grow some cucumbers and tomatoes in my flower beds. And of course, I called my mom to ask how to go about it. I followed her advice.... for the most part. But my plants weren't growing and producing vegetables like I wanted. So, I asked mom to stop by and take a look. Her diagnosis was pretty simple. "Sherry, you've got to water them”, she said. I did! When they were seedlings, I watered them. When they were first getting rooted in the soil, I watered them. But I stopped after that. I only watered them about once every two weeks. I assumed that summer rains would be enough. In order for plants to grow and produce, they need water. And sometimes there just isn't enough rain. It's like that with our money mindset too! We have to keep watering those fledgling seedlings of change. What that means to me is: We pay attention to what we're trying to accomplish without spacing out. We create a regular practice and baby steps that lead us toward our goal. We allow ourselves to get messy and make mistakes. All of these things support (water) our efforts to grow and change our money mindset. They provided needed hydration so that our changes grow deep roots and start to flourish.

Watch out for those pesky weeds! As I mentioned, another chore I had to help with was pulling weeds in our garden. It was worse than the rock picking.... we had to do it over and over and over each season. Not just at the beginning like picking rocks. Ugh Those pesky weeds have roots that go deep. And they are prolific at multiplying. Just like when it comes to changing our money mindset. The old thoughts and patterns come up and choke out the change. We have to be vigilant and continue to pull out those old thoughts and patterns to give room for the new one to grow. Each of us have our own “weeds” to watch for. Here are a few examples for you: Thinking that someone else is in control of you – victim thinking. Putting things off to take action on another day – avoiding the problem. Ignoring your worth – not recognizing that you are worth more. No matter what your weeds are, it is possible to pull them out. All it takes is a little bit of awareness and consistency. How about you?Do any of these resonate for you?Which one of these is your biggest obstacle to harvesting more money? Reach out and let me know.

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.

End Emotional eating and lose the extra weight Written by Ana Vucetic There is no magic pill to end emotional eating and lose extra weight but these 4 steps do work: Stop dieting and eat when hungry You can't not EAT. Stop your dieting. Diets work short-term and you can't be on a diet forever. The moment you stop, you will put the weight back up. Instead, focus on ALL the foods you want to eat BUT eat only when feeling hungry. You can't ignore your hunger, you can't skip meals forever so you might as well make peace with the fact that you need food. Choose foods that make you feel good, go for variety, all macro groups (don't cut any of them because you will crave those that you deliberately cut out), and eat until you feel you are satiated. Eat until both your body and mind are satisfied. Yes sometimes you will eat only for fuel but it's very important you are actually enjoying the meal (if you are eating a plain green salad and dreading it, you can be sure you will eat more within an hour)

Stop being distracted The distraction is one way of disconnecting from emotional eating and the feelings of guilt or shame about what you’re eating, how you’re eating it, and how you feel about your body and yourself. Distracted eating is more of a statement about your relationship with yourself. Mindful eating and assessing what you enjoy, what made you feel good, and what didn't, that's where the jackpot is! Stop avoiding your feelings If you ask yourself in the moment of anxiety: "What am I feeling?" you will distract yourself from mindless, emotional eating and start understanding WHY are you eating if you are not hungry. This is how you start identifying the patterns of your emotional eating. If you are not hungry, food is not the solution. Stop the "good" vs "bad" foods mentality This is what got you into trouble. The moment you eat something you're not "supposed to", you go into a full-blown binge. Why? Will a piece of bread, a slice of pizza, or a cookie make such a difference in your body composition? Of course, it won't! It's the dieting industry that demonized these foods so the moment you slip you go all in and have a binge day telling yourself you will start over tomorrow. if you have done this over and over again, it's time to stop and allow all foods to be part of your diet. That is the only way you won't binge on them.

Ana Vucetic is a Psychologist, Certified Wellness Coach, Founder of “Balanced by Ana” and mother of 2 beautiful boys. Driven by her own health struggles – Ana now is on a mission to help women feel comfortable in their bodies and stop the endless dieting cycles. She helps achieve a balanced approach to life and wellness by helping cleaning your emotional pantry, not kitchens! Ana believes that a balanced life is not just about the food we eat and how we move, how many hours in a week we put into our fitness routines and meal preparation - It is also how we process stress, how we manage relationships, how we balance our hormones for optimal functioning as well as knowing your own body and the signals it gives you. https://www.balancedbyana.com/ https://www.balancedbyana.com/blog/ https://www.instagram.com/balancedbyana/

DON’T IGNORE “GROWING PAINS” IN YOUNG ATHLETES Written By Dr. Danielle Litoff

From birth through puberty, the body goes through more growth and changes than any other time in life. That rapid growth puts strain and pressure on joints, ligaments, bones and muscle to all grow and develop, and most times, they don’t all grow at the same rate. This can cause pain and imbalance. Typical “growing pains” symptoms should not be ignored, especially in youth athletes. The mentality that they will “grow out of it” could result in long-term injury. Kids ages 11 to 16 are the most at risk for growing pains and injuries from growth spurts. Growing pains most commonly present in the knees, heels and legs. Runner’s/Jumper’s Knee, Achilles tendonitis, Sever’s Disease, and Osgood Schlatters are the four most common conditions we treat in youth athletes.

If your athlete is complaining of pain during their sport, it is time to get them evaluated by a physical therapist. A physical therapist will be able to look at growth spurts in relation to their training and come up with a treatment plan to retrain their movements while they are growing.

When I work with youth athletes in periods of growth, I look at muscular balance. As they are growing their body map changes. Your body map is how our body moves through space. As an adult, we are pretty confident about how much space we take up, how to walk, etc. But prepubescent and pubescent teens move a little like a baby giraffe - all legs and arms. They trip over air and can be quite clumsy because they are trying to figure out their body map, which is changing daily. If they are doing too much exercise, too much training, and too much repetitive motion in one way during this stage, then you get Sever’s, stress fracture, Achilles tendonitis, shin splints, heel pain, and knee pain. The two simplest, but hardest prescriptions for youth athletes, are Rest and Recovery. When there is pain, we have to rest the body and let it heal, then we can change the training style so they are still moving, but not straining. We focus on neuromuscular reeducation, which gets the muscles and nerves to fire correctly and in balance. Once we have balance, the pain goes away and the athlete can go back to the sport they love.

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/

Why I love waterless face masks WRITTEN BY KALPANA VUSU SEMPLE

How often do you find that a premixed mask goes bad or dries out before you even get to the bottom of the jar? Do you ever wish that you had control over the consistency of the face mask? Have you wondered how unnecessary preservatives have to be added to premixed and already activated masks in order to prevent them from spoiling when they come in contact with air? Powdered face masks were used centuries ago in India, based on Ayurvedic skin care practices. As per Ayurveda, face mask is a blend of flowers, herbs and roots that are activated with an applicator and additives, that is used for cleansing and nourishing the skin. A perfect example of this kind of mix is Kaia Skin’s Saundarya Ubtan mix. With people looking at Ayurveda for their skin care, the importance of powdered face masks is becoming prevalent. Powder masks are made up of dry components and typically including some form of a clay base. When we say that the mask is Waterless, it means that there are no preservatives, fillers or unnecessary additives in the ingredient list. In comparison, Powder face masks are made using dry ingredients that are activated by mixing them with water, herbal distillates or hydrosol, milk, etc. As a result the powder can stay stable for longer and needs significantly fewer preservatives, making it a safer alternative for the skin. having a longer shelf life that gives you more bang for your buck. Powder masks can be customized to your exact needs. You have control over the texture, the additives and the activator So why would we want a control over that?

We may wake up with a dry skin but as the day progresses, we may find our skin feeling oily. So if the skin changes, wouldn’t it be wonderful if we can change the mask according to how our skin is feeling in that moment? How can powdered face masks bring in the feeling of skin care ritual as opposed to a quick fix? So picture rushing and taking some mask out of a jar or a tube and applying it quickly on the skin and continuing to doing other tasks while the mask dries. It matches the tradition of multitasking that we have adopted. Now picture putting time aside to relax, slow down, sit and check what your skin needs on that day. Planning what activator you would like, what additives you would like. Putting the powdered mask in a bowl adding the liquid ingredients, taking in the beautiful fragrance of the herbal distillates, luxurious oils, honey, yogurt etc. Mixing the paste and slowly applying it. What a difference right?

If you are looking for ready Ayurvedic-based powdered face masks, check out Kaia Skin’s Rejuvenate Amla Tulsi detoxifying face mask and Rejuvenate Fennel and Rose calming face mask. So let’s sum up the benefits of using waterless or powdered face masks Powered Face Masks have a longer shelf life because of the absence of preservatives and unnecessary additives which make it important to use up the mask quickly once opened Powdered face masks have gentle exfoliating property owing to the fact that the base ingredient is usually clays. Great for all skin types because they can be customized. The activators and additives used can be based on how the skin is feeling on that day. Powdered face masks give the feel of a skincare ritual rather than a quick task, therefore, allowing you to take a pause to relax and breathe. For more information on Kaia Skin waterless face masks, and additional products for your facial care regimen, please see our Face Collection.

From my early years, I've enjoyed experimenting with combining ingredients, readily available in traditional Indian kitchen, to make natural skin and hair treatments such as masks, face, and body scrubs, and creams for myself and my loved ones. I intuitively experimented with making concoctions of various combinations of milk, honey, chocolate, saffron, ginger, turmeric, yogurt, lemon, and oils, to name a few. My innate love for beauty and holistic wellness evolved by learning more about natural skincare and essential oils and combining it with the age-old wisdom of Ayurveda, to create my signature line of organic, crueltyfree products, free from harsh chemicals and charged with Reiki and crystal energy. https://www.facebook.com/kaia.skinbykalpana https://www.instagram.com/kaia.skin/ https://www.kaia.skin/

The One-Degree Shift

Written By Jace Jacobs

Your life is a sweet collection of diversity. Each experience helps you learn more about what you want and what you don't want. There are good and bad moments that show up frequently in your life. What matters is how much attention you give them. Sometimes making a small one-degree shift in your thoughts is all it takes to move to a better feeling emotion. Then you repeat the process and make another one-degree shift. All you do is keep moving toward better-feeling thoughts, and your emotions will follow. You are the best person to decide what feels right for you. So what are you focusing on right now? Are you drifting into the darkness (anger, judgment, negativity), or are you hanging out in the light (happiness, harmony, and positivity)? Either way, it's your thoughts, experience, and journey. It's all you. The beauty of life is that you get to choose where you hang out with your thoughts and emotions. You are attracting vibrations into your life so you might as well attract some good ones one degree at a time. The poem below is one of my favorites and it helps share how life can be lived with the philosophy above. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

I Choose to See Every day I wake up I greet my energy in the mirror I raise up my vibration And limit any drama I may hear If it's out of my control No need for worries from me I do what I can with a smile And let some things be So with each breath, I expand A creator focusing on a new thing There is power in my creations I embrace what makes me sing I pay little attention If it doesn't align with me I focus on what I love And I love what I choose to see

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

Superfast Chili By Bernadine Otto The Ingredients 1 lb ground beef or ground turkey, organic and grass-fed preferred 2 cans of black beans, rinsed and drained (15 oz each) 2 cans of 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.

ROASTED BUTTERNUT, POMEGRANATE & ARUGULA SALAD

By Bernadine Otto

The Ingredients 12 ozs Butternut Squash (peeled, cut into 1/2 inch cubes) 1 tbsp Coconut Oil (melted) 1/2 tsp Onion Powder 1 tbsp Extra Virgin Olive Oil 1/2 cup diced Shallot 10 ozs Cauliflower Rice 1/4 tsp Cinnamon 6 ozs Arugula 1/3 cup Dried Unsweetened Cranberries Dressing 2 tbsps Extra Virgin Olive Oil 1 tbsp Balsamic Vinegar 1 tbsp Chives 1/2 tsp Sea Salt 1 tsp Lemon Zest

The Method Preheat the oven to 425 degrees. Line a small baking sheet with parchment paper. Toss butternut squash with coconut oil and ¼ teaspoon onion powder and place on a baking sheet. Roast for 20 to 25 minutes until the squash is tender with golden brown edges. Set aside.. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Saute the shallots in the skillet for 3 minutes. Add the riced cauliflower and cinnamon to the skillet and toss until combined with the shallots. Cook for 3 more minutes until the cauliflower is tender.Using tongs, toss the arugula with the vegetables in the skillet. Add the vinaigrette to the skillet and continuously toss the arugula with tongs for several minutes until it is wilted and tender. Add the cranberries, and roasted butternut squash. Taste and add additional salt if desired. Serve warm or cold

Health & wellness tips Health & Nutrition & Wellbeing

TO YOUR HEALTH

and Wellness

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

Food Tip: Don’t overcook or burn your meat Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients. However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Wellness Tip:

Wellness Checks See your doctor regularly for wellness exams and health/disease screenings/tests.

''Keep your vitality. A life without health is like a river without water. Maxime Lagacé

“Autumn is a second spring when every leaf is a flower." - Unknown