Live Love and Eat

Live Love and Eat

ISSUE 91 SEPTEMBER 2023/ ISSN 2689-7741

Heal t h | Wellbeing| Nutrition

THE WISDOM OF AUTUMN Aligning ourselves with the seasons

SECRET EATING

The Fall equinox and the myth of Persephone We Shall Be

‘’WHEN YOUR BLADDER RULES YOU’’

Dry Needling and how it is incorporated into physical therapy

Book Review: Belonging, remembering ourselves Home by Toko-Pa Turner How to Own Your Value and Create the Life you Want Today

#BETHE1TO: WHAT TO KNOW ABOUT SUICIDE THAT WILL SAVE A LIFE

Embracing the Beauty of Fall: A Season of Transformation

Create Boundless Energy, Naturally

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 91

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 06 THE FALL EQUINOX AND THE MYTH OF PERSEPHONE

16 ‘’WHEN YOUR BLADDER RULES YOU’’ 20 THE WISDOM OF AUTUMN.

ALIGNING OURSELVES WITH THE SEASONS

14 EXCLUSIVE!

24

42

BOOK REVIEW: BELONGING, REMEMBERING OURSELVES HOME BY TOKO-PA TURNER 35 HOW TO OWN YOUR VALUE AND CREATE THE LIFE YOU WANT TODAY

39 #BE THE 1 TO: WHAT TO KNOW SECRET EATING

CREATE BOUNDLESS ENERGY, NATURALLY

ABOUT SUICIDE THAT WILL SAVE A LIFE

45 DRY NEEDLING AND HOW IT IS

INCORPORATED INTO PHYSICAL THERAPY

49 EMBRACING THE BEAUTY OF FALL: A SEASON OF TRANSFORMATION

59 WE SHALL BE

New Stories, New Writers

Editor’s Note New stories, new writers As the warmth of summer begins to wane and the leaves transform into a symphony of vibrant hues, we welcome you to our September issue. In this edition, we're embracing the spirit of transition—both in nature and in our lives. As we say goodbye to the sun-soaked days and balmy nights, we're excited to usher in the cozy comforts of fall. In these pages, you'll find a treasure trove of inspiration to make the most of this season of change.

Our team has curated a collection of articles that celebrate the essence of fall. From health, wellbeing, spirituality, and comfort, to delectable recipes that embrace the rich flavors of harvest, we're here to be your guide as you embark on this autumnal journey.

We also take a moment to reflect on the importance of self-

Bernadine Otto

Editor-in-Chief

care especially going into a new season. As the pace of life shifts once again, remember to carve out time for yourself—to rejuvenate, reflect, and find balance amidst the shifting tides.

Thank you for joining us on this journey into fall. May the pages of this issue inspire you to embrace change, find comfort in the cozy moments, and savor every sip of pumpkin spice that comes your way.

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

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Kim Klein

Dr. Danielle Litoff

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

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Jennifer Millard-Schmitz MS, LPC

Ingrid Harm-Ernandes

Mental Health Therapist & Empowerment Expert

Pelvic physical therapist/Author

Ryan White Fitness and MMA coach

Copyright © 2023 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

FIRST DAY OF FALL The first day of Fall is on the 23rd of September. The autumn equiox, usually occurring on September 22nd 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 life long monitoring.

SEPTEMBER 9/11 I doubt anyone will ever forget where they were on the morning of September 11. 2001 they heard of the attack 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 op on this event and praying for the victims who died and their families and friends.

T HE F AL L E QUI NOX AND T HE MY T H OF P E RS E P HONE

Wr i t t e n By Li nda Wat s on

September has arrived bringing with it the Fall Equinox. Just as there is a Spring Equinox in March marking the official arrival of spring, there is also the Fall Equinox marking the arrival of autumn.

This occurs on September 23rd at the same time that the Sun enters Libra, the sign of balance, equality, and harmony.

The Equinox comes from the Latin, meaning “equal” and “night.”

Equal parts light and dark. As we progress from the Fall Equinox, we see the days become shorter and nightfall occurring earlier.

This is a tipping point in the Earth’s cycle when the Moon begins to outdistance the Sun. The Moon has been chasing the Sun since spring and finally overtakes it during this time. This dance will continue until the Winter Solstice in December when the days will slowly start to grow longer until we once again reach the Spring Equinox in March.

This cycle is the basis of the mythological story of Persephone and Demeter. As the story goes, Demeter is the Earth Mother Goddess who reigns over all of nature, ruling over grains, crops, harvest, all of agriculture, and the fertility of the earth. Demeter becomes impregnated by Zeus, who later becomes her husband, and she gives birth to her daughter Persephone, Goddess of Fertility and Spring.

Persephone was a beautiful Goddess and the love of her mother’s life. One day as Persephone is playing in a meadow, she is kidnapped, (with the helping hand of Zeus) by Haides, God of the Underworld, thereby making her Haides’ bride.

When Demeter hears of the kidnapping she is distraught and heartbroken. She searches for her throughout the world until finally discovering Persephone’s fate. When she learns that Zeus had actually been a part of her precious daughter’s abduction, she becomes furious and refuses to let the Earth bear fruit, remain fertile, or flourish, until her daughter is returned. This results in Earth becoming a barren wasteland, plunging it into great famine where nothing will grow, causing humans to die. She tells Zeus that it will remain this way until he has Persephone returned to her.

Zeus consents in order to prevent disaster and commands Haides to return Persephone to her mother. However, it is a bit too late, as Persephone has already eaten the food from the Underworld, making it impossible for her to return to her mother forever. A deal is then made that Persephone will divide the year between her mother and her husband, which explains the seasonal cycle. Demeter does not allow warmth or growth of any kind while Persephone is gone, but when she returns home we see the joy, hope, and renewal that she brings with her. Her annual return to the earth brings the flowering of the meadows and forests, the growth of new grains, and the promise of the regeneration of life. Herein lies the nature of the seasons and the death and rebirth cycle of nature.

With the beginning of the autumn season, we experience a slower pace as the earth tilts away from the Sun. It is a time of turning inward and surrendering to the symbolic death/rebirth phase. It’s all about releasing, moving, transforming. Meditation and other inner work are beneficial in order for you to make room inside yourself for growth and transformation.

It is a time of practicing gratitude and reflecting on all you have achieved since the Spring Equinox and through the bounty of summer that will sustain you through the winter. Allow your intuition and emotions to emerge so that you can tap into your creativity and dreams for the future when you can again start a new chapter in your life come the next Spring Equinox.

The Moon that appears and is associated with the Fall Equinox is called the Harvest Moon and occurs closest to the start of autumn. It dates back to the time when farmers depended on the light of the bright Full Moon to harvest their crops late into the night.

This is the first Full Moon after the Equinox and is special because at this time the interval from one moonrise to the next becomes shorter. It carries the energy of endings.

Since this Full Moon is in the sign of Aries, it carries the polarity between Aries and Libra. The goal is to find the balance between the Aries Moon and Libra Sun. In other words, in finding the balance between self and your relationship with others. This polarity 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.

In order to understand how this Full Moon will affect you, it is helpful to know which area of life will be most influenced by this Moon/Sun polarity. Below is a brief insight for each zodiac sign.

Linda Watson is the owner and creator of Soul Guide Astrology providing birth chart and solar return (birthday/yearly) chart consultations. An astrology reading can provide you with a truer sense of who you are and what you need, helping you to navigate both challenges and opportunities and feel more empowered to live life to the fullest. She also offers coaching sessions in combination with what is learned in the birth or yearly charts to help guide you in developing realistic goals and life plans to get you moving toward your best life. Linda is a member of the American Federation of Astrologers and is a Board Certified Holistic Health Coach. Schedule your consultation by visiting her website at www.soulguideastrology.com, or contacting her at Lindawatson519@gmail.com. You can find her on Instagram at @soulguideastrology.

TAURUS – April 20 – May 20 The Moon is in the house of the subconscious where you will be focused on your inner life and

GEMINI – May 21 – June 20

more spiritual pursuits. This is a time for dreams, reflection,

ARIES – March 21 – April 19

and inspiration. Schedule some down time, including some self-

Your state of mind during this

care activities, and learn how

phase is to put yourself first. It is

to trust your intuition and

all about asserting your

passions.

independence, power, and authority. However, try to find a way to create balance between your needs and understanding the needs of other important people in your life. The challenge for you will be learning the art of collaboration and cooperation with others at this time.

Visions that you have for your future goals are solidifying. Let the Harvest Moon guide you in planning your next best steps so that you can reap the most bounty from them. Because you tend to lose interest in things quickly, allow the Moon to illuminate what is true for you and allow yourself to see things clearly. This also shines light on the people you surround yourself with and allows you to decide on those you want to connect with and groups you want to be involved with.

LEO – July 23 – August 22 The future is unknown and you have to rely on your personal beliefs and philosophies.

However, this Full Moon might

VIRGO – August 23 – September 22

just have you questioning your belief systems. A mentor or

The Harvest Moon is moving

teacher could go a long way in

through your house of deep

The Harvest Moon is in your 10th

helping you to shine a light on

transformations, encouraging you

house of career, profession, and

a new path or encourage a new

to release whatever has been

public recognition. This is the time

journey toward enlightenment

dragging you down and

to get serious about whether or

or new dream. Or YOU may be

prohibiting you from having a

not you are happy in your life path

the role model for inspiring or

fulfilling and powerful life not only

and professional direction. Allow

leading others by example.

of your own, but also within your

CANCER – JUNE 21 – JULY 22

this Moon to illuminate what you

intimate relationships. This is the

should be doing in your life. This

last of the relationship houses

is a good time to obtain guidance

and this house deals with

regarding new opportunities

maintaining your relationships,

within your current position or

not beginning them. Use this time

looking at a whole new career

to dive deep into your soul,

sector.

allowing the light of the Full Moon to guide you toward powerful selfdiscovery regarding your needs which can lead to healing, rebirth, and renewal of what you want and need in all facets of your life.

SCORPIO – October 23 – November 21 This Full Moon is moving

LIBRA – September 23 – October 22

through your 6th house, shining a light on things that could

SAGITTARIUS – November 22 – December 21

include your health and

The Moon is transiting your

wellness, issues in the work

The Full Moon is shining her light

natural home, the 7th house. In

environment or with work

in your 5th house. This is the

fact, this is the beginning of a

colleagues, or a project that is

area of life that is all about the

super important period for all

nearing completion. Your true

things that bring you joy and

Libras as the eclipse axis

feelings regarding anything

encourages you to use your

shifted into Aries/Libra in July.

involving these activities will be

creativity and self-expression.

Therefore, during the next 18

illuminated and will help you to

You will want to have fun during

months be prepared for some

see the benefits of being able

this time so put yourself out

major transformations in your

to work towards a job goal, a

there. Creatively express yourself

life associated with relationships

health and fitness goal, or a

in some way. If you are looking to

and how you relate to others.

lifestyle habit. Use this time to

begin a new romance, try an

You can expect this particular

make positive changes to your

online dating site. Plan an

Full Moon to begin shedding

routines or get started on an

adventurous trip abroad.

light on all relationships both

exercise or nutrition program

Whatever you love to do, do more

personal and business. Begin to

that you’ve been thinking

of it within reason. You don’t want

assess all one on one

about.

to go overboard, but you will

connections and take the

definitely find the things that you

opportunity to improve your

love to do illuminated at this time.

relationships in some way.

AQUARIUS – January 20 – February 18 The Harvest Moon is

CAPRICORN – December 22 – January 19

illuminating something that is occurring in your community.

PISCES – February 19 – March 20

You may feel a certain need to

This Full Moon is effecting your

teach or communicate to others

The Full Moon is shining light on

foundational security bringing

what you think and feel about

your self-worth and what it is that

feelings regarding home, family,

the situation. This is a time to

you value, as well as your

and emotional safety to the

think, observe, and learn

financial sector. If you have been

surface. One of the issues that

regarding what is happening

assessing your budget and

may rise to the surface is the

here and decide how you can

deciding on a major purchase,

quality of your home life. Have

improve on your skill sets to

something you have been saving

you been spending too much

help find balance in the

for or something which could be

time at work? Do you need to

situation. During this time

considered a splurge item, now

find balance between your work

period, it is also important for

may be the time to allow yourself

life and your family time? Is

you to get caught up on the

to move forward on it. The most

there a renovation project that

mundane chores you have

important thing is to allow self-

you need to finish? Is there a

neglected over the past couple

awareness about what is truly of

family issue that needs to be

of weeks like paying bills,

value to you and what it is that

healed? These are all questions

clutter clearing, or responding

reinforces your sense of

that may come up at this time in

to general correspondences

foundational security.

order for you to strengthen your

and communications.

sense of belonging.

BOOK REVIEW: BELONGING, REMEMBERING OURSELVES HOME BY TOKO-PA TURNER

Written By Judy Brown

Find a cozy chair, get a cup of tea, light a candle, and hunker down with this book!

Belonging is a life-changing, non-fiction read. This book is a study of the human need to belong and why we are so challenged to satisfy this complex yearning.

Author, Toko-pa Turner, provides a masterful and very dense analysis of human behavior, both historically and currently, as it relates to navigating our lives with our upbringing, personalities, trauma, challenges, and victories.

We long to belong. Why? She takes us there. Her inspiring way with myths and stories and dreams takes us on a journey of understanding. Toko-pa gets very personal as she illustrates the complexities of life and how we keep searching and searching for meaning and belonging.

Loneliness is widespread. Even though we might be connected in a myriad of ways, feeling alone has become too common in our modern world. The thirst to belong is all the more strong. It is a healthy aspiration.

I dare say this is a dense and very thought-provoking read. My suggestion is to take your time reading it. There is so much to absorb. All of it life-giving.

Here are a few teaser lines from her book: The time of the lone wolf is over. Our future depends on us learning how to move as an ecosystem does, in harmony and collaboration.

In the attempt to safeguard ourselves against vulnerability, we send our gifts underground.

The real marriage must first take place within.

So much of the alienation we feel is from our loss of the symbolic life.

Materialism breeds emptiness and anxiety because it promotes the idea that we are expendable and that life itself is flat, nothing more than its visible surface.

Longing is the dynamic element of belonging which, if we’re clever enough to follow, will bring us into reunion with the life we’re meant to be living.

When we are focused on our questions instead of answers, the whole of our energy goes to discovery - the only state in which failures are encouraged - and we are caught by surprise.

In this way, gratitude is a great mentor in the practice of belonging.

As in the ancient Celtic tradition, when you meet someone new, you ask, “To whom do you belong?”

When we are comfortable with not having answers, we remain curious.

Just as we practice ourselves to community through a listening presence, so too must we devote ourselves to our place.

I plan to read this book many times. My copy is heavily dogeared! I will return to it for the inspiring ideas that Toko-pa has gifted us. She shares these using her brilliant and illustrative use of language.

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/

“WHEN YOUR BLADDER RULES YOU” WRITTEN BY INGRID HARM-ERNANDES

Bladder Pain Syndrome (BPS), Interstitial Cystitis (IC), and Overactive Bladder (OAB) can all rule someone’s life, but they don’t have to. Most people have heard of OAB but not as many have heard of IC or BPS. What is the difference between these diagnoses and how can someone get help? Once you understand the differences between these conditions it is easier to get help.

Overactive bladder is a group of symptoms that include frequent, sudden, and sometimes an uncontrolled urge to urinate. It can develop into urge urinary incontinence if the severe urge increases so much that it leads to leakage of urine. There are many causes of OAB such as involuntary muscle contraction of the detrusor (muscle around the bladder), medication (an example is a diuretic-water pill), and for some, alcohol and caffeine can also increase urgency. There are some medications that can help reduce urgency but they often come with a host of side effects like dry eyes, dry mouth, constipation, indigestion, urinary tract infections, and drowsiness. The medication may not work if the bladder is not the sole source of the OAB. Unfortunately, the bladder is often blamed as the sole cause of OAB so other factors may not be considered.

In actuality, the pelvic floor muscles can often mimic or contribute to urgency symptoms. The muscles or fascia at the base of our pelvis can be tight or restricted and cause a sensation of urge at our bladder. Since our brain does not know to differentiate between the pelvic floor muscles and our bladder it assumes our bladder is telling us to go.

This can occur whether our bladder is full or not! Pelvic physical therapy can help someone understand what is occurring at the pelvic floor and bladder and then teach an individual how to use the muscles correctly. A pelvic physical therapist will also teach the individual how to respond to urgency, and how to use special techniques called urge drills to reduce and eventually eliminate urgency. The therapist may also advise the patient on what foods or fluids may impact the patient’s urgency to calm the bladder while the pelvic floor is being addressed.

It is a comprehensive treatment that allows the patient to get control of their bladder instead of their bladder controlling them. Most family or primary care, obstetric, urology, and urogynecology practitioners can diagnose this and refer the patient to pelvic physical therapy.

Interstitial cystitis and BPS also have urgency associated with it but the symptoms are far more complex and can be quite painful. Symptoms include bladder pressure, bladder pain, bladder urgency, and urinary frequency, and can include overall pelvic pain. For people who suffer from BPS and IC, the urgency can be quite severe and painful. Urination may temporarily alleviate the pain but it returns relatively quickly for most people. The frequency of urination can sometimes be as much as 60 times per day. It may feel like a urinary tract infection but there is no fever associated with it. You can imagine that this would become quite disruptive to someone’s life. Originally it was thought that this was a condition that involved the bladder only. More research and changes in philosophies about chronic pain have allowed the medical community to understand this condition as something that impacts and is impacted by much more than the bladder. The pelvic floor and pelvic muscles can be a big part of the symptoms of BPS/IC.

There are 2 types of IC/BPS. One is non-ulcerative and this is about 90 % of patients. Inflammation can show up in the bladder wall but these are not necessarily specific to just IC/BPS. The other is Ulcerative and occurs in about 5-10 % of patients. Ulcers called Hunner’s ulcers will occur which are red, bleeding patches on the bladder wall. The musculoskeletal system can have a significant impact on both of these types. Women are more likely to have IC/BPS but men definitely can have it too.

There is no known cause for interstitial cystitis and no known cure. That, however, does not mean that someone has to live with the symptoms. IC/PBS can be treated in many different ways. It depends on each individual, the symptoms that they have, and their lifestyle.

A thorough and complete assessment should be made by a medical practitioner who is experienced with BPS/IC. Other conditions and diagnoses should be ruled out. This is most likely a urologist or urogynecologist but can be other specialists. For treatment, it is best to have a team of practitioners to treat the person as a whole. This can be a pelvic physical therapist, acupuncturist, nutritionist, massage therapist, and more. For some people yoga, meditation and stress relieving classes can all help reduce symptoms. Medications can be helpful and may include antihistamines, pain medication, antidepressants, and immunosuppressants.

There are devices such as neuromodulation (electrical stimulators) that can help reduce nerve pain. Antibiotics are not an appropriate treatment if there is no infection. BPS/IC has in the past, unfortunately, been treated with antibiotics because the symptoms often are very similar to a bladder infection. The individual can get some temporary relief because the antibiotics can act like an anti-inflammatory but as soon as the patient stops taking the antibiotic the symptoms return.

This is part of the reason it is so important to get an appropriate diagnosis.

Diet can have a significant impact on people who suffer from IC but there is a lot of confusing literature out there as to what helps best. Usually, the individual will need to work on reducing or eliminating certain foods and determining what works for them. Having a completely restrictive diet usually does not work because it is hard to follow and does not provide proper nutrition. It is far better to work on a few foods at a time that may trigger a poor response so that they can be eliminated if needed. Sometimes foods can be reintroduced over time if the bladder and musculoskeletal system has calmed sufficiently. Finding a good nutritionist can help you work through this. Generally, when someone works on overall body health, breathing and relaxation techniques, and physical therapy along with dietary changes, they have a better outcome because these techniques all complement each other.

Pelvic physical therapy is an important component of treatment and unfortunately is often not the first step. Once a person has symptoms and flares of BPS/IC the muscles of the pelvic floor and pelvis begin to react by getting tighter and painful. This can in turn mimic symptoms of BPS/IC and further create a cycle of symptoms. Pelvic physical therapists will treat the muscles of the pelvic floor and pelvis as well as teach the patient methods they can use to treat themselves. In addition, the therapist will teach the patient exercises that help ease symptoms and allow the patient to return to daily tasks. The pelvic physical therapist will recommend and guide you through other activities that include stress management, meditation, and dietary changes.

They will often recommend tools and devices that can help you with self-management. Some possible suggestions may be using Desert Harvest Aloe Vera Capsules to help improve bladder pain, or Aloe Vera Gele to help reduce pelvic floor skin irritation. Please visit https://www.desertharvest.com/ for more information. They may teach the patient how to use a dilator or wand to decrease muscle pain. Physical therapist will use many resources to help the patient address all of their symptoms and learn to minimize or even eliminate flairs of pain and urgency. Lastly, they work with other specialists to help create a team of practitioners that can address the symptoms of BPS/IC from many angles.

Although all of these conditions are difficult to deal with, they all have great treatment options. OAB is usually a little more straightforward to treat and can have a quicker improvement rate. BPS/IC is more complex can take different treatment approaches for different individuals and can take longer to improve. It is important to note that with proper diagnosis and care all of these conditions are treatable and symptoms that were once thought to be impossible to treat are now treatable and have better outcomes. More research and investigation regarding the causes of BPS/IC needs to occur in order for treatments to continue to improve. There is more attention being paid to these conditions which will further support research and improve treatment methods over time. The Interstitial Cystitis Association, https://www.ichelp.org/, has many good resources for those wanting more information about BPS/IC. If you or a loved one has been diagnosed with BPS/IC or OAB, please reach out to a pelvic physical therapist for treatment. Please look at the Academy of Pelvic Health website and click on the “PT Locator tab” to find a pelvic physical therapist in your area. https://www.aptapelvichealth.org/

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

The Wisdom of Autumn Aligning Ourselves with the Seasons

n i e l K m i K y B n e t t i Wr

It won’t be long till the leaves change from vibrant greens to warm hues of red, orange, and yellow, which for me, is my favorite time of year. Fall is the time when things slow down, nothing seems as pressing; it's restful. Fall and winter are such quiet times. They are more in line with the likes of the hopeless romantic, where it's easy to get lost in an epic novel. There is a peaceful hush to the world. It feels soft, nurturing, and safe. To me, Autumn feels like cashmere and smells like freshly baked banana bread.

Even if the leaves aren’t turning orange and yellow where you live, there are subtle shifts happening outside and in us all. There is a communal slowing down. Fall helps us make the transition from the frenzied activity of summer to the deep quiet of winter.

It can also remind us to pause, to be present, and to reflect on the past year. It's a time for us to look back on what we have achieved, on any unfinished business in which we need clarity or completion. It's a time to stop the fiery summer energy of running around, of trying to accomplish maybe too much at one time, and breathe. Just breathe.

To let it go. I know many people who mourn the passing of the fun, carefree days of summer, but autumn is a time for self-reflection, transformation, and growth. Just as nature undergoes its cyclical changes, aligning ourselves with the seasons can offer us valuable insights into our own lives and well-being.

02

Autumn is a season of profound symbolism, rich with metaphors for personal development and transformation. The shedding of leaves from trees mirrors the process of letting go of what no longer serves us, whether it be outdated beliefs, negative emotions, unfulfilling or unhealthy habits. Just as the trees release their leaves to make room for new growth in the spring, we too can benefit from releasing the burdens that hold us back, allowing us to evolve and flourish. Ask yourself, “What is it that you can or need to let go of?’

As the days start getting a bit shorter and the nights get darker, it feels like a gentle reminder to take some time for introspection. Look back on your year – the highs, the lows, the challenges, and the ways you've grown.

Gratitude for those moments helps us value the path ahead. Have you thought about your aspirations? Any plans for change? It's sort of like a chance to begin anew with every passing season.

The ever-changing landscape of autumn helps remind us that change is an inevitable part of life.

The way the colors around us shift and the clouds dot the skies. It seems this time of year also has a way of sparking our creative instincts. Whether through artistic expression, writing, cooking, or simply appreciating the beauty around us, this season can ignite our imaginative potential. By tapping into our creativity, we infuse our lives with a sense of purpose, joy, and fulfillment.

If we can align ourselves with the seasons, we will unlock a deeper connection to ourselves and the universe. Let’s all slow down, rest, shed what no longer serves us, and welcome in the transformative energy that autumn brings.

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

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

Live Your Best Life With

Live Love and Eat

SECRET EATING

WRITTEN BY VICTORIA KLEINSMAN

Why do we hide food and eat in secret?

What should we do about it?

I will be answering the above questions today and as usual, in Victoria style so get ready to learn something new…!

Can you relate?

I’ve literally lost count of the number of times I’ve eaten in secret. I can’t even remember the first time I did it but I know it was when I was a child. I rebelled right from a young age…! I used to get told off for taking food off other people’s plates (rightly so I guess or for being too greedy. That was a regular thing that was said to me– being greedy. And who wants to be seen as “greedy”…?!

As an adult, I’d hoard food and hide it and then eat it all in secret not wanting to share. When I binged I’d want to be alone because 1, I didn’t want anyone to see what and how much I was eating, and 2, I didn’t want to share as there might not be enough.

When I used to buy binge food I’d feel so ashamed of what I was buying I’d say to the cashier (before selfservice was a thing) “Girls night tonight!” so she wouldn’t think it was all for me and judge me(!)

When I used to babysit I’d raid the cupboards and feel deeply ashamed of what I’d eaten and worry for weeks about what they’d think of what I’d eaten.

I’d eat 12 crispy creme doughnuts in one go and then hide the box in my next-door neighbor’s bin in the dark.

I’d sneak chocolates and biscuits from the back office at work, hide them in the broom cupboard, and then eat them later in the toilet when I didn’t have customers.

I’d wait for my man to have a shower and then I’d dive into the freezer, defrost brownies– that I’d frozen in an attempt to stop me eating them– and eat them hurriedly in the toilet feeling as bad as if I’d pushed an old lady into the road or something.

I’d pour our milk down the sink and be like “Oh no we’ve run out of milk… don’t worry I’ll go and get some for us” and then eat 2 family-sized chocolate bars in the car parked down the road from our house.

I’d create dessert-eating challenges with the men from the gym (and win!) so that I had an “excuse” to eat that much in one go.

And they’re only a few examples of the shit I used to do! I legit thought I was addicted to chocolate.

Feelings At first, eating in secret feels exhilarating and free but then those feelings quickly morph into shame and self-disgust.

When we eat in secret, we’ll often do our best to “hide the evidence.” Almost like we’re hiding a murder weapon or something! There’s SO much SHAME around secret eating– hence why we do it in secret.

“If anyone saw what and how much I actually ate they would be disgusted with me” But we can’t stop so we keep doing it and so we feel even worse about ourselves, isolating ourselves even more. It’s a very lonely dark place to be but at the same time, you don’t want anyone else close to you.

Depending on our environment, we also have to be on high alert to make sure that nobody interrupts us and catches us “in the act.” So we can never truly relax and enjoy our secret eating, not even for a moment. Eating also slightly softens the loneliness so we eat even more searching for comfort… It’s really the feedback loop of Satan.

Secret Eating & Human Nature My secret eating was purely linked to rebellion from restriction and shame. Shame around food and our bodies go back a long way.

We don’t have to look very far to find the roots of secret eating in history and culture. One of the most well-known stories in the world is the tale of Adam and Eve. That is based on the act of sneaking food.

As the story goes, the first couple was given an all-important food rule: Do not eat the apple. (I have no idea why they weren’t allowed to eat the apple but there you go.)

They are tempted to break this rule (because– “do not press that red button. Do not think of a pink elephant…”) and they eat the apple. (In fact, I’m sure it was only Eve who got blamed for picking and initiating the eating of the apple, funny that…!)

In the story, they assume they’re not being watched when they break the rules. And then soon afterward, we find Adam and Eve hiding in the garden, feeling terribly guilty, and for the first time, they’re ashamed of their naked bodies. What’s worse, the big guy upstairs then punishes them for sneak-eating the one forbidden food.

As I mentioned, there tends to be an initial “rush” when we sneak food. It’s exciting. It gets our adrenaline pumping. It’s a unique kind of high. But soon after, it’s easy to fall into all the unwanted repercussions of secret eating.

We can: Feel guilty or ashamed Be obsessed about concealing our crime Feel shitty in our bodies, bloated, dizzy, tired, and brain foggy from the sugar high and low Drop into a deep fear that we’ll gain weight Find ourselves in self-judgment, self-hate, and self-attack Live in a constant state of agitation around what we just did, and what we will likely do soon again in the future All these repercussions of sneaking food are very predictable and they can be very uncomfortable. For me, it was SO uncomfortable I wanted to crawl out of my skin. The fear and the shame from the feeling of fullness and bloating were SO overwhelming I can’t even describe it in words. It literally felt like a matter of life or death and I had chosen death by doing it I was panicking in a way that assumed I was actually going to die unless I felt better immediately and that was impossible.

Secret eating can impact just about every area of our life: Our relationships Our work Our focus Our friendships Our sexuality Our self-worth And more

Secret eating can be a haunting secret that we don’t want anyone to know about. One of my previous clients told me that secret eating was “her dirty little secret” that she has told nobody but me. But here’s the thing… you are not alone my love.

The Psychology of Secret Eating There’s always a brilliant reason, rooted in biology, psychology, or both, as to why we do an unwanted eating behaviour.

In other words, there are good, logical explanations for why we participate in behaviours that we say we don’t want to do. Knowing these explanations helps us better understand what’s driving us.

Here’s the first brilliant reason rooted in psychology as to why we would sneak food:

🙏🏼

We’ve accepted the (toxic) belief that some eating is “bad”.

I have worked with hundreds of women who had the toxic and incorrect belief of “Certain foods are practically “illegal”, and therefore eating them is basically a crime.”

Why do so many people believe that food is “illegal”?

Well, that’s what the world teaches us.

We are taught that weight is our enemy, body fat is our enemy, and if we have too much of these, or if the number on the scale is not acceptable, then our life will be one of misery.

In our day and age, body fat is seen as a sure sign that we are unlovable.

We are taught to believe that having body fat means we will never find true love. That we can’t be our real and truest selves. And that we can never be happy.

So with this kind of toxic input from our media, our music, our social platforms, and more, we naturally conclude that food should be illegal since it’s food that seems to be the culprit in making us fat.

But the problem is, we need food. We crave it. Our biology demands it. We must have it to live. And the more we restrict a certain type of food, the more we’ll crave it and end up eating it in large quantities anyway so restriction is counterproductive.

So we find an odd middle ground where we see eating as a crime, and we are the criminals who MUST commit the crime of eating. Eating is not OK. It is not safe nor is it accepted but we have to do it anyway. We see food as a threat.

And of course, as any good criminal knows: The best way to do any crime is to do it quickly and to do it in secret.

But as any good criminal also knows: We eventually must be punished for our crimes.

So we create self-punishments like: Harsh self-attacking thoughts Intense guilt and shame Dieting and food restriction Punishing exercise Eating even more food that we fear will make us fat Are you beginning to see how our inner nature can drive secret eating? Can you understand how the behaviors that we believe are unstoppable and unexplainable actually have brilliant reasons for their existence?

Before we look at how to transform secret eating, let’s take a few moments and understand even more, the factors that might be driving it.

“Good” Foods & “Bad” Foods Most people (not only clients) I meet have a list in their minds of the “good” foods, and the “bad” foods. Meaning: that we have a clear idea of the foods that are healthy for us to eat and a clear idea of the foods that will likely detract from our health or make us gain weight.

Our lists tend to differ, while at the same time, they share some similarities.

For example, some people have meat on their bad list while others consider it good. Most people agree that vegetables are on the good-for-me-to-eat list. Many people agree that sugar is on the bad-guy list.

So here’s the conundrum: So many of the foods on our “bad list” are some of the tastiest and most alluring: Processed food Fast food Fried food Chocolate Ice cream Sugar of all kinds So if food is on your bad list, and you eat that bad food, what does that make you?

It makes you a “bad person.” A criminal.

And what do we do to bad people?

We punish them.

This punishment is not just shame, guilt, and self-attack, as you’d expect. We also punish ourselves through: Dieting Exercise Negative self-talk Body shaming And more So we have essentially punished ourselves for the crime of eating food that we ourselves have labelled as illegal.

Can you see the irony here?

When we judge food as morally bad, we will eventually judge and punish ourselves for eating it.

But for now, let’s take a look at one more brilliant reason why we would sneak food or participate in secret eating.

We all have an inner rebel Most (not all) of the women I attract into my world (especially those who are struggling with binge eating) HATE rules.

They are naturally rebellious.

Rebellion can also stem from childhood from having a lot of rules put on us and feeling like we are being confined and restricted and not able to express our true authentic selves.

When we are older and able to make our own decisions we often rebel against all the rules from childhood.

“You’re only allowed one.”

“Don’t be greedy.”

“You can’t eat that.”

We also rebel against our own rules, especially if we’ve been adherence in the past and followed our food rules, there comes a point where our inner selves are like: “Fuck this shit I’ve had enough of being held down, I want to be free!”

And so the inner rebel comes out to play and looks like self-sabotage but it’s actually self-protection.

Protection from being kept small. Protection from restriction.

The Rebel is operating from a hidden wisdom and has a message for us that we need to hear.

If you’re being rigid around your diet and if you have food rules then those rules actually need to be challenged.

The Rebel within you is often the one who stands up and says “no” to your own overly intense nutritional and dietary rules. In this way, the Rebel is actually doing its job.

The beauty of getting to know the Rebel archetype is that you can begin to see how it’s actually trying to help you learn something about yourself. It has a good reason for its supposedly bad behaviours.

So it might be helpful to ask yourself: What is the Rebel within trying to teach me?

And what is it asking me to learn about myself, and my relationship with food?

Hint: If there are no rules there is nothing to rebel against…

Guidelines from a place of self-love and nourishment are different to rules.

Now, let’s take a look at one last brilliant reason why we would sneak food or participate in secret eating and in my opinion is THE strongest driving force. And that reason is all about our genetic hardwiring.

How Evolutionary Biology Can Drive Secret Eating There’s a part of us that’s a bit of an animal. Meaning, that we are driven by instincts that have been selected for aeons of time in our genetic evolution.

These instincts originated from a time when we were living a different existence, one that was based on survival.

Simply put, the behaviour of secret eating actually has a brilliant reason for its existence that’s rooted in our survival biology.

Secret eating is actually imprinted in the most primitive and instinctual part of our brain. Specifically: We are programmed to eat food far away from our competitors.

When an animal in nature makes a kill, it wants that kill all for itself. We aren’t interested in sharing our feast with any other species. And there are plenty of other creatures out there who are more than happy to take from us what is rightfully ours.

In our primal world then, food was a competition, and the best way to enjoy the food that you just caught is to eat it in a secret place.

When we eat in a hiding spot – secret eating – we are banking that no other animals will see us and so we can eat and survive.

Have you ever given your dog or cat a special treat, and they run away to eat it somewhere out of sight?

A hawk will always fly away with its prey and eat it in a secret spot. Carnivorous mammals will most often do the same.

So, secret eating is an important evolutionary strategy.

So how does this apply to modern-day humans?

Have you ever had the experience of having your favourite dessert in the house and you felt compelled to eat it before anyone else could get to it? Or have you ever “hidden” food somewhere in your house to ensure no one else could find it?

If you grew up with many brothers and sisters, or have many children now, you’ve seen that this food competition is very much alive and well in modern humans!

We can be very territorial around food.

Even if no one else is truly competing for it. Chronic dieters and those with a history of restriction are often instinctually driven to make sure the food that we want most is ours. For this reason: When we are restricted, our bodies think we are in a famine It’s literally restriction PTSD. Fear of there not being enough due to all the years of previous restrictions you’ve put yourself through.

And so think about it, imagine you were actually in a famine and there wasn’t enough food. Your biology would drive you to do everything you needed to do in order to survive. This would include making sure you had enough which would mean not sharing, hiding and eating in secret. You would only share with your children, family or partner if they were at risk of starving too.

At a biological level if you are not eating completely unrestricted then your body will think you’re in an environment where there is a food shortage… otherwise, why would you be eating with restrictions…? (Hello diet culture and beauty standards!)

How to Transform Secret Eating and Let Go of Sneaking Food If you’re ready to say goodbye to the unwanted habit of secret eating and sneaking food, you’re already well on your way. That’s because you have a deeper understanding of what this behaviour is all about.

And with that, here are three of my favourite strategies to help you along your way:

Strategy #1: Allow all foods & eaten unrestrictedly Yep, that sounds scary AND liberating. And it is the only way to have a peaceful and free relationship with food.

Strategy #2: Let Go of the Concept of Good vs. Bad Foods This is all about belief change. Much of our secret eating is driven by our strong beliefs about good foods and bad foods. Here’s the thing: Yes, there are certain foods that have a good chance to detract from your health and certain foods that have a good chance to enhance your health.

However: food itself is not morally good or morally bad.

Meaning, that no candy bars have ever conspired in an evil master plan to rot your teeth. Vegetables don’t have little angelic halos around their heads. Food has no moral value. It’s simply neutral.

Think of a knife. Is a knife good or bad? Well, it depends on how you use it. The same with food.

When you look at food as either “physically health-enhancing” or “emotionally health-enhancing,” and take away the moral power you have given it, then food will have less power over you.

You will have less of a need to punish yourself for eating it.

So, begin to pay attention to how you label food as morally good or morally bad: Notice how labeling a food as “bad” will drive you to eat it in secret.

Observe how this can drive you into self-attacking thoughts if you eat food on your bad list.

And notice how looking at the world of food in a black-or-white way simply does not serve you. This leads us to our final strategy for transforming secret eating…

Strategy #3: Let Go of the Toxic Belief that Eating is a Crime The most common reason to eat in secret is that we are convinced that eating is a crime. That food is illegal. We likely believe this because we fear gaining weight, we fear having body fat, and we are in judgment of ourselves for not having the perfect body.

We need to let go of the toxic belief that eating is a crime if we wish to find peace and freedom with food.

I consider that a fact.

How do you let go of this belief?

Here are some suggestions: First, set the intention for yourself that you truly wish to let go of this belief.

Even though you don’t know how you can still commit yourself to this outcome.

Next, notice whenever this belief arises, or when you see it in action. This means that any time you’re about to sneak food, catch yourself. Ask yourself, “Can I choose, at this moment, to eat without hiding? Can I allow myself to eat freely, to be brave enough to see eating as my birthright, and not a crime? Can I allow pleasure with food to be a joy, rather than a criminal act?

And finally, make sure to find a friend, a coach, or a loved one who you can honestly share with. Decriminalize the act of eating by having someone in your life that you aren’t hiding from. Once again, this is a more powerful strategy than you might imagine.

So many people who engage in secret eating think that they’re the only ones who are doing this unwanted behavior. That’s simply not true.

As stated in the positive, you’re not alone.

Be patient with yourself. It takes time to change our habits, and our beliefs, and to find love for ourselves. Don’t expect perfection. Take baby steps. And celebrate any small successes.

To get support with this explore the different ways you can work with me.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & and their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties).

Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcast platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

HOW TO OWN YOUR VALUE AND CREATE THE LIFE YOU WANT TODAY WRITTEN BY SHERRY PARKS

I recently had a coaching conversation with someone where we uncovered a theme in her life. It was a value theme. Or rather a devalued theme.

You see, she felt like she wasn’t always valued by her clients, in her relationships, and especially in her relationship with herself. This devaluing led her to choose relationships that were toxic, clients who wanted more for less, and fear of being rejected.

I’ve seen this often in my life as well as that of other women that I work with. I think part of this comes from how we are raised, and a lot of it comes from societal pressures to be and do MORE. All the time.

I don’t know about you, but I think it’s time we break the cycle. What would happen in the world if we all stood by our values? What if we broke the chains of devaluation and stepped into the bravery of owning who we are and what we bring to the table?

I have to imagine that the world would be a better place. I envision: Less comparison of ourselves to others because we are so busy being ourselves.

More money is in the hands of women because we are no longer afraid to raise our prices or ask for what we need.

More happiness and joy because we are listening to our own inner voice and not that of others.

Doesn’t that sound like a beautiful world and life to live in?

So, what can we do to learn to value ourselves more? Listed below is the list of things that I’ve been practicing this year.

Set Boundaries.

Setting a clear boundary and sticking to it is an indicator of valuing yourself. Having clear boundaries shows that you know your limits, what you value in life, and where you want to grow and change.

Keeping the boundaries you set, shows that you honor who you are – and that is a statement of value.

The woman I mentioned at the beginning of this article, decided to set boundaries for relationships. When she started a new flirtation and quickly found that his values weren’t aligned with hers and crossed her boundary line, she stood by her values and broke them off with him immediately.

By taking the action of creating and keeping a boundary, she showed that she highly valued herself. She strengthened her belief in her own values. This not only serves her, but it also serves those she is in a relationship with.

Acknowledge Yourself.

Sometimes it is difficult to see our own value. It’s as plain and simple as that. We don’t see it, so we can’t possibly own it.

I know for a fact, that I didn’t value myself for most of my adult life. Last year, one of my coaches suggested that I start acknowledging myself every day. She said to look for three things about myself that are valuable and then write them in my journal.

This was hard. Like really hard. At first, I couldn’t see all the ways I bring value to myself and others. For a couple of weeks, I recycled the same few things. Things like: I drank water I checked on a friend I completed my hours of part-time work As time went on, I began to see that these small things were important. By acknowledging that I did them, I began to see myself differently. I began to see more ways I brought value to myself and others. And as I began to see my value, I began to love and accept myself even more – and that is priceless.

Commit and Do It. One of the most important ways to create more feelings of value is to make and keep your commitments. When we keep our commitments, we trust ourselves more. And when we trust ourselves, we see ourselves as more valuable people.

Part of this process is learning to only commit to things that you are willing to do. If you know inside that you aren’t willing to do the thing, then don’t say that you will.

And never fear, if you are a person who finds themselves over-committing and under-delivering in a chronic pattern, there is hope. Start today by giving yourself permission to only commit to things that you truly want to do.

And then start small. Commit to acknowledging yourself every day – and do it. Or, maybe you commit to drinking one glass of water today – and do it. It doesn’t matter, just make a commitment you know you can and will keep – then do it.

Let Go of Rejection.

“By not even asking, we are rejecting ourselves by default.” – Jia Jiang.

When I heard this quote by Jia Jiang, it was like someone punched me in the gut. Truly, one of my biggest fears is to be rejected. Rejected by a potential client.Rejected by a love interest.

Whatever. I just don’t want to be rejected.

Can you relate?

As I took in the concept of “self-rejection”, it was like I was holding up a mirror of my entire life. Allowing my fear to stop me was rejecting myself and I’d done it over and over in all aspects of life.

Jia also said – “In the end, what we really need is not acceptance from others but acceptance from ourselves.”

Truer words were never spoken. And, I’ve found that as I move into more acceptance of myself, I’ve let go of a lot of that fear of rejection. And as I’ve let go of that fear of rejection, I’ve been able to see more of my value and worth.

If you find it difficult to let go of that fear of rejection, then maybe it’s time to step into more acceptance of yourself. After all, if we accept ourselves, we no longer look for acceptance from others and that leads to owning our value as fear falls away.

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

Check out her 5 Steps to a Better Money Story workbook or join her womenonly Facebook group More Than Enough Money Sisterhood.

#BETHE1TO; WHAT TO KNOW ABOUT SUICIDE THAT WILL SAVE A LIFE

Written by Jenn Millard-Schmitz

September is National Suicide Prevention Month. It is a month of unification where advocates, prevention organizers, survivors, allies, and the community unite and bring awareness of suicide. September 10 is World Suicide Prevention Day which honors those affected by suicide, with a focus on offering treatment interventions to those that need it most.

The statistics are alarming. In the United States Suicide is the leading cause of death, with over 48,000 deaths in 2021. There is approximately one death every eleven minutes, affecting people of all ages, genders, and ethnicities.

In 2021 approximately 12.3 million American adults thought seriously about suicide, 3.5 million made a plan for suicide and 1.7 million attempted. From 2021 to 2022, deaths by suicide increased by 2.6% (Centers for Disease Control and Prevention, National Center for Injury Prevention and Control).

Almost every day for fifteen years, I was with suicide in my corrections career. I assessed, spoke, offered treatment, and understood suicide. As a counselor who specialized in treating significantly mentally ill men and women, suicidal ideation was part of my client's daily lives. I recall lengthy safety planning discussions, treatment interventions, making difficult safety decisions, witnessing suicide attempts, creating a protective environment by writing policy, training correctional staff, and implementing department-wide suicide prevention awareness initiatives. I did whatever I could in my power to prevent suicide.

What I personally learned about suicide is what I want to share. Suicide prevention is not a mystery without a formula. Research on completed suicide and suicide attempts shows that suicide prevention interventions are grossly effective and should be widely implemented. The strategies that I utilized with each of my clients were not complicated and required three main components: awareness, voice, and resource. While not a perfect formula, these three prevention strategies won’t steer you wrong.

Awareness: Simply pay attention.

Those who suffer from suicidal ideation will often give you clues. It is likely their intentions were not recognized. They may make comments about what life may be like without them, have sought out medical or psychological assistance within the months prior to attempt, have an inability to discuss the future, have a history of suicide attempts, appear focused on death, and state they have suicidal thoughts, give away belongings or prized possessions, often tearful, withdraw from friends or family, there are sudden changes in eating and perhaps major weight loss or gain, stop doing loved activities, irritability and/or unexplained crying, sudden happiness and feeling better with no explanation after other clues have been present.

Voice: Use your words.

Talking about suicide will not encourage someone's attempt. This is a myth. Be the one to ask. Asking questions and allowing the conversation is the first hurdle as it can be very uncomfortable. Mainstream culture has not embraced discussion about suicide and often is still viewed in a stigmatizing manner. Check yourself on this. Do you have judgments surrounding suicide that would keep you from asking questions? What I found is that all it takes is simply asking someone to share their thoughts and to ask direct questions. It is okay to ask: Are you thinking about suicide?

Are you thinking about hurting yourself? Do you have a plan? Did you hurt yourself?

Resource: Be present and take action.

You may not be a mental health expert, but at the moment you are a resource. A medical or psychology degree is not required. Simply being aware and asking questions is in itself - a resource. What the person needs in the immediate moment, is you. Listen, comfort, stay with them, and take immediate action if you feel it is needed. What could immediate action look like? Take them to the closest hospital emergency department, calling 988 (The Suicide and Crisis Lifeline) or calling 911.

Keeping someone safe and preventing suicide is something that every one of us can do.

Awareness.Voice.Resource.

Check out these resources: https://988lifeline.org/promote-national-suicide-prevention-month/ https://www.cdc.gov/suicide/index.html https://afsp.org/national-suicide-prevention-week/ https://www.nami.org/Get-Involved/Awareness-Events/Suicide-Prevention-Month

Jenn Millard-Schmitz is a Licensed Professional Counselor who specializes in Empowerment, the art of confronting and living beyond pain points that take away our power. Her practice has been in the business of making things happen for over a decade.

Jenn is an EMDR-trained Trauma Therapist and Certified Dialectical Behavior Therapist. She is an expert in treating anxiety, depression, trauma, personality disorders, and co-occurring disorders. Jenn brings a holistic twist into therapy focusing on physical wellness, nutrition, and mindfulness. Jenn’s mantra: It’s time to stop managing, and start living! Interested in connecting with Therapist Jenn? You can find her on any of these socials! www.instagram.com/candidlyunapologeticjenn www.tiktok.com/@jenn.schmitz www.facebook.com/cardinalpointwi www.youtube.com/@candidempoweredenergy www.cardinalpointwi.com www.youtube.com/@candidempoweredenergy/podcasts

Create Boundless Energy, Naturally WRITTEN BY

RYAN WHITE

Have you ever just felt like you’re running on empty?

Like you don’t know how you’ll make it through the day? Have you ever just felt outright tired? Many have.

Fortunately, there are some great, natural, and healthy ways to have unstoppable energy to tackle life.

While quick fixes like caffeine and energy drinks may provide temporary relief, they often come with side effects. I’ve also heard it described aptly as, “borrowing energy from tomorrow, for today.” Instead, let’s explore some completely natural ways to boost your energy. By making a few lifestyle changes, you can cultivate sustainable energy levels and lead a vibrant life. Here are some strategies to consider: Get enough sleep This may seem obvious, but you’d be amazed at how many I’ve encountered (I may be guilty of this, too) of complaining about being tired while simultaneously getting hardly any sleep. That’s a terrible way to live though.

Adequate sleep is crucial for restoring energy levels. Aim for 7-8 hours of quality sleep each night. We want not only quantity but quality as well. Establish a consistent sleep schedule, create a relaxing 1. bedtime routine, and ensure your bedroom is comfortable and conducive to rest.

Stay Hydrated Dehydration can lead to fatigue and decreased brain function. Drink plenty of water throughout the day to maintain optimal hydration levels. Aim for at least one hundred ounces daily, and preferably more if you’re also training.

Eat a Nutrient-Dense Diet Fuel your body with nutrient-dense foods that provide sustained energy. Include a variety of fruits, vegetables, proteins, and healthy fats in your diet. Avoid added sugar and processed foods, as they can cause energy crashes. If you’re going to get sugar, have it be from a fibrous source like fruit.

Train Regularly Physical activity is an excellent way to boost energy levels. Train regularly, also strive to up your regular activity, too.

This means getting daily walks, preferably outside, and seizing any other opportunity to get your body moving Stress Management Life can be stressful, but chronic stress can also deplete your batteries pretty quickly. Incorporate stress management techniques into your daily routine, like meditation, breath work, yoga, and/or finding hobbies that help you relax.

Get Outside Spending time outdoors, especially in natural settings, can invigorate your mind and body. This is also a great opportunity to get your walk-in. Bonus points if you do it within an hour of waking. This helps get you in sync with the circadian rhythm and keeps you going throughout the day.

Practice Mindfulness Being present in the moment and cultivating a positive mindset can improve energy levels. Engage in mindfulness practices like gratitude journaling, visualization exercises, or affirmations to help hone your overall well-being.

Limit Caffeine I completely understand the temptation of energy drinks and coffee. The issue with it though, aside from side-effects, is you can become dependent on it. At my worst, it took three energy drinks per day to feel normal. Now I have none. It was miserable getting to that point, too, since I was completely dependent on them. In addition to dependency, they can also damage your ability to get restful sleep.

Connect to Your Purpose One of the greatest things you can do for yourself is connect to your purpose. Find a mission that completely sets your soul on fire and then play full-out in pursuit of it.

You’d be amazed at the energy you can muster when you’ve discovered, and are aligned, with your purpose.

Get Cold Cold exposure, like cold showers or ice baths, can do wonders for your energy.

Spend one to five minutes in the cold, and you’ll feel completely energized on the other side of it.

By incorporating these strategies into your lifestyle, you can have the energy you crave. You don’t have to feel exhausted all the time. Remember, consistency is key.

Listen to your body's needs and make adjustments as necessary. Embrace these changes, and you'll be on your way to increased energy, vitality, and a greater quality of life.

Ryan White is a fitness and MMA coach who has been in the fitness industry for over ten years.

Growing up obese and unhealthy, Ryan changed and committed to a healthy lifestyle when he decided to become an MMA fighter. Having lost over one hundred pounds in preparation for a competition, he now strives to help others make meaningful change having trained everyone from marathon runners and UFC fighters to average Joes and Janes.

Ryanwhitefitness@gmail.com https://www.instagram.com/ryanthegreatwhite85

DRY

NEEDLING

IT

INCORPORATED

IS

PHYSICAL

AND

THERAPY

Written By Dr Danielle Litoff

Dry Needling and How It is Incorporated into Physical Therapy As a physical therapy practice in Reno, we use many therapies to help patients recover from injury, increase mobility, and relieve pain. One of our more effective techniques is dry needling. While it has gained popularity in the past several years, it is important to note that it is not a silver bullet and is still most effective when coupled with other therapies, such as retraining movement. It is also very different from acupuncture, even though they often get grouped or misunderstood since both therapies use needles.

However, these two therapies are distinct in their application and underlying principles.

What is Dry Needling?

Dry needling is a therapeutic technique that involves inserting thin, solid needles into specific points in the body known as trigger points or myofascial trigger points. These trigger points are usually tight bands of muscle or knots that are often associated with pain, muscle tension, and restricted movement. The primary goal of dry needling is to alleviate pain, improve range of motion, and promote tissue healing.

The needles used in dry needling are much thinner than those used for injections, and they do not contain any medication or solution – hence the term “dry” needling.

HOW INTO

What is Dry Needling?

Dry needling is a therapeutic technique that involves inserting thin, solid needles into specific points in the body known as trigger points or myofascial trigger points. These trigger points are usually tight bands of muscle or knots that are often associated with pain, muscle tension, and restricted movement. The primary goal of dry needling is to alleviate pain, improve range of motion, and promote tissue healing. The needles used in dry needling are much thinner than those used for injections, and they do not contain any medication or solution – hence the term “dry” needling.

Differences Between Dry Needling and Acupuncture Unlike acupuncture, which is rooted in traditional Chinese medicine and follows the concept of balancing energy flow (Qi) along meridians, dry needling is based on modern anatomical and neurophysiological principles.

While dry needling and acupuncture share the common use of thin needles, their fundamental purposes and methodologies differ significantly.

Uses: Acupuncture is based on traditional Chinese medicine principles, where the goal is to restore the balance of energy flow along meridians to promote overall health and well-being.

Dry needling is grounded in Western medicine and anatomy, focusing on targeting specific trigger points to alleviate musculoskeletal pain and dysfunction.

Needle Placement: In acupuncture, needles are often inserted along specific meridians, which may not necessarily correspond to anatomical structures or trigger points.

Dry needling involves inserting needles directly into trigger points, aiming to release tension, improve blood flow, and stimulate the body’s natural healing.

Technique and Application: Acupuncture typically involves a broader range of needle depths and techniques, including gentle insertion, twisting, and even heat or electrical stimulation.

Dry needling primarily focuses on the precise insertion and manipulation of needles into trigger points, aiming to elicit a twitch response in the muscle, which has been shown to help release tension and promote healing.

Integrating Dry Needling with Other Therapies Dry needling can be a valuable component of a comprehensive physical therapy plan, often complementing other therapeutic modalities. Here’s how dry needling can be effectively integrated with other therapies.

Manual Therapy Combining dry needling with manual therapy techniques, such as soft tissue mobilization and joint manipulation, can help address both muscle and joint-related issues.

Exercise Rehabilitation Dry needling can be used to reduce muscle pain and tension before engaging in therapeutic exercises. This can enhance the patient’s ability to perform exercises with proper form and range of motion.

Pain Management Dry needling’s ability to directly target trigger points makes it a powerful tool for managing pain, often reducing the need for pain medication. It can be particularly useful for conditions like chronic lower back pain, tension headaches, and fibromyalgia.

Sports Rehabilitation Athletes often benefit from dry needling to address muscle imbalances, tightness, and injuries. By incorporating dry needling into sports rehabilitation exercises, quicker recovery and improved performance can be achieved.

Neuromuscular Re-Education Dry needling’s influence on neuromuscular function can aid in re-educating muscles that have been affected by injury or chronic pain, helping patients regain proper movement patterns. This is especially true in patients whose pain is caused by dysfunctional movement. We work to retrain the muscles and movement pattern and use dry needling to release the “knot” or trigger point so that the exercises are more effective.

Postoperative Recovery Postoperative pain and muscle stiffness can be effectively managed with dry needling because it helps to break up scar tissue. This promotes quicker recovery and reduces the risk of complications associated with immobilization. It is important to note that post-op dry needling is not allowed until at least three months after surgery.

Who Can Benefit from Dry Needling Your physical therapist will review your current and past medical conditions and determine if functional dry needling can safely be performed based on your condition, injury, and other physical therapy modalities prescribed. It can be used as part of a comprehensive plan to treat a variety of myofascial pain conditions. When integrated thoughtfully into a comprehensive treatment plan, dry needling can synergize with other therapies to optimize patient outcomes, alleviate pain, improve mobility, and enhance overall well-being. As physical therapists, our commitment to staying informed about these evolving techniques empowers us to provide the highest level of care to our patients.

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/

Embracing the Beauty of Fall: A Season of Transformation

WRITTEN BY BERNADINE OTTO

As the days gradually grow shorter and the air becomes crisper, we find ourselves on the cusp of one of nature's most enchanting transformations the arrival of the fall season. With its vibrant tapestry of colors, cozy moments, and a hint of nostalgia, fall beckons us to slow down and savor the shifting rhythm of life. Let's explore the magic that this season brings and the reasons why it's worth embracing every moment.

A Symphony of Colors The defining feature of fall is undoubtedly the breathtaking display of colors that paint the landscape. Leaves transform from their summertime greens into a rich spectrum of reds, oranges, and yellows, creating a scene that feels almost otherworldly. Taking a leisurely stroll through a forest or a park during this time offers a front-row seat to nature's very own art show. It's a reminder of the beauty that can emerge from change and transition.

Cozy Comforts As the temperatures drop, we instinctively seek warmth and comfort.

Fall gifts us the perfect opportunity to indulge in all things cozy.

Imagine wrapping yourself in a soft blanket, sipping a cup of hot cocoa, and enjoying the crackling sound of a fire. It's a season that encourages us to embrace hygge – the Danish concept of finding joy in life's simple pleasures. From fuzzy sweaters to pumpkin-spiced treats, fall's offerings provide a delightful contrast to the hustle and bustle of modern life.

Nature's Call to Slow Down While spring and summer often inspire activity and exploration, fall is a season that gently ushers us into a more reflective state. The shorter days nudge us to spend more time indoors, fostering moments of introspection and connection with loved ones. Whether it's through sharing stories around the fireplace or enjoying a hearty meal together, fall creates an atmosphere that encourages bonding and meaningful conversations.

A Time for Harvest Fall has been associated with the harvest season for centuries, symbolizing the culmination of months of hard work and dedication.

It's a time to reap the rewards of our labor, not only in agricultural fields but also in our personal endeavors. As we witness the abundance of the harvest, we're reminded of the importance of patience, nurturing, and persistence.

Nostalgia and Renewal Fall's arrival often carries a touch of nostalgia as we recall memories of past seasons, school days, and holidays spent with family. This sentimentality invites us to reflect on our journey so far and to embrace the changes that lie ahead. Just as the trees shed their leaves in preparation for new growth, fall reminds us that letting go can pave the way for fresh beginnings.

In a world that's constantly moving, fall teaches us the value of slowing down, appreciating the present moment, and finding beauty in transition. As we watch nature gracefully shed its vibrant attire and prepare for the stillness of winter, we're reminded of the cyclical nature of life itself.

So, as we step into the embrace of fall, let's welcome its colors, its comforts, and its contemplative spirit. Let's allow ourselves to be captivated by the elegance of change and find inspiration in the way nature seamlessly transforms.

Embracing fall is not just about enjoying a season – it's about embracing the cycles of life and finding our place within them.

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

1

Fall/Winter squash

2

Delicata Cut into rings, brush with olive oil. Season with salt and pepper. Bake in oven in on 425F

Butternut Perfect for soups.

Saute with onion, garlic for extra taste.

Also bake in oven on 425F

4 Acorn Halve, remove seeds and bake at 425F. Add butter, maple syrup and salt

5

3

Pie Pumpkin Just enough for a pie, cookies, muffins or pancakes

6

Spaghetti Squash Halve, bake for 30 minutes on 350F. Use a fork to create the spaghetti. Toss some pesto in there.

Sweet Dumpling Cut of the top, scoop out the seeds, add butter, olive oil, put the lid back on and roast for 1 hour

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

HEALTH AND WELLNESS TIPS Doing a cleanse as you transition into fall can be a great way to reset your body and prepare for the change in season. Here are some steps to consider when planning a fall cleanse:

Doing a cleanse as you transition into fall can be a great way to reset your body and prepare for the change in season. Here are some steps to consider when planning a fall cleanse: Set Clear Intentions: Before starting any cleanse, it's important to set clear intentions for why you want to do it. Whether it's to boost your energy, support your immune system, or simply feel more balanced, having a clear goal will help you stay motivated.

Consult a Professional: If you have any underlying health conditions or concerns, it's advisable to consult a healthcare professional or registered dietitian before beginning a cleanse to ensure it's safe and appropriate for your individual needs.

Choose a Cleansing Approach: There are various approaches to cleansing, so choose one that aligns with your goals and preferences. Some options to consider include: Whole Foods Cleanse: Focus on consuming whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, added sugars, and caffeine.

Juice Cleanse: Drink fresh fruit and vegetable juices for a specific period. This approach may provide fewer calories and nutrients, so it's important to monitor your energy levels.

Elimination Diet: Gradually eliminate common allergens or problematic foods from your diet, then reintroduce them to identify any sensitivities.

Intermittent Fasting: Limit your eating window to specific hours each day, allowing your digestive system more time to rest.

Hydration: Regardless of the cleansing approach you choose, staying hydrated is crucial. Drink plenty of water throughout the day to support your body's detoxification processes.

Focus on Seasonal Foods: Embrace the fall season by incorporating seasonal fruits and vegetables into your cleanse. Items like apples, pears, squash, sweet potatoes, and dark leafy greens can provide essential nutrients.

Mindful Eating: Pay attention to your hunger and fullness cues. Avoid overeating, and take time to savor your meals, chewing slowly and thoroughly.

Herbal Teas: Herbal teas like chamomile, ginger, and peppermint can support digestion and relaxation during your cleanse.

Physical Activity: Engage in gentle physical activity like yoga, walking, or light stretching to support circulation and promote relaxation.

Manage Stress: Stress management is essential for overall well-being. Consider incorporating mindfulness, meditation, deep breathing, or other relaxation techniques into your routine.

Sleep: Prioritize getting adequate sleep, as it plays a crucial role in the body's natural detoxification and rejuvenation processes.

Journaling: Keep a journal to track your progress, how you're feeling physically and emotionally, and any changes you notice throughout the cleanse.

Gradual Transition: As your cleanse comes to an end, gradually reintroduce foods that were eliminated, paying attention to how your body responds to each addition.

Remember, a cleanse should not be extreme or overly restrictive, and it's important to listen to your body throughout the process. If at any point you feel unwell or experience negative symptoms, stop the cleanse and consult a healthcare professional.

We Shall Be Written By Jace Jacobs

Be the You that You want You to be. That is a theme running through my journey of personal development. It's a theme that reminds us that we have the responsibility to be the person we want to be.

It sounds so simple, yet, it can be challenging depending on your environment and who you surround yourself with.

As for myself, one breath at a time. I work on myself each day. I focus on what I love and roll with it. Right now I love electric vehicles, sharing smiles with those around me, and strengthening my spiritual connection with nature and the Universe.

As you work on your best self, take time to list out your core values. Focus on what feels great as you set up your foundation and your boundaries.

Remember you don't have to be like someone else. Just be the You that You want You to be. Just being you is the secret to a happy authentic life.

Namaste, Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

We Shall Be Well lookie lookie What do I see It's a beautiful sunset Showing up for me I could be on my way And continue my drive Or I could pull over now Be present and feel alive Yeah I love the cool colors Across the twilight sky Abundance all around And I'm often reminded why So with gratitude and grace And a big smile on my face It's the Universe and me And connected we shall be

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

Chili for the cooler days 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

Directions 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.

Bacon wrapped Pumpkin

Ingredients 1 1/2 lbs Butternut Squash (or Pumpkin. Peeled, seeded and cut into 2" chunks.)

1 tsp Ground Ginger 1 tsp Cinnamon 1 tsp Rosemary (chopped, fresh) 2 tbsps Extra Virgin Olive Oil 1 tbsp Maple Syrup 10 slices of Organic Bacon

Directions Preheat oven to 350F. Line your baking sheet with foil.

In a mixing bowl, toss pumpkin chunks with spices, olive oil, maple syrup, and walnuts. Cut bacon slices in half.

Wrap each spiced pumpkin chunk in a half slice of bacon, making sure to have a few walnut pieces wrapped inside the bacon too. Place on the baking sheet so that the ends of the bacon slice are on the bottom Repeat with every piece of pumpkin.

Using a spoon, drizzle any remaining spice mixture and walnut pieces from the bottom of your mixing bowl over the top of each bacon-wrapped spiced pumpkin chunk.

Bake for 40 minutes.

Remove from oven and serve! Serving suggestion: Drizzle a few drops of maple syrup over each bacon-wrapped spiced pumpkin chunk!

"Autumn leaves are falling, filling up the streets; golden colors on the lawn, nature’s trick or treat!”- Rusty Fischer