Women Who Rock with Success March by Women Who Rock with Success

WOMEN W HO ROCK W I TH

M ar ch Issu e

SUCCESS H eal t h y H ear t Ed i t i o n

B eau t y So l u t i o n s Fo r Yo u r Sk i n O n e T i p to L osi n g 30 Pou n d s

Pl aces f or T h at Per f ect Get aw ay

D ecad en t Reci p es

T i p s on a H eal t h y H ear t

T i p s f or A Good N i gh t Sl eep

FEAT URI NG DR. MARQUI T A BL AYDES

Af r obella Sh ea Radian ce

GO I N G N AT U RA L A L L T H E W AY

Gar l i ck y B u t t er n u t Sq u ash & C ab b age by Jean et t e K i m szal w w w .j ean et t ek i m szal .co m I n gr ed i en ts - 1 l b bu tter n u t squ ash p eel ed an d cu bed (al so y ou can u se f r ozen bu t t er n u t squ ash t o sam e ti m e) - 1 tbsp u n r ef i n ed O r gan i c N O N GM O cocon u t oi l (I l i ke N u ti va O r gan i c V i r gi n Cocon u t O i l ) - 4 cl oves gar l i c ch op p ed - 1 tsp p ar sl ey - 1 tsp r osem ar y - 1 tsp cu m i n I n str u cti on s 1. I n a p an p l ace th e cocon u t oi l an d m el t 2. Ad d cabbage, bu t t er n u t squ ash cu bes, an d season i n gs 3. Sau te u n ti l sof t an d w el l bl en d ed 4. Ser ve

A s a sp eaker , I h ave ad d r essed t h ou san d s of p eop l e at d ozen s of con f er en ces an d w ebi n ar s acr oss th e U n i t ed St at es. A s a m ed i a r esou r ce an d r eci p e d evel op er ; I ?ve been i n n u t r i t i on : M or e t h an 25 y ear s. M y f i r st car eer w as as a d en t al h y gi en i st. I sti l l h aven ?t been abl e t o an sw er t h e qu est i on : I s i t easi er t o get p eop l e to f l oss or i m p r ove t h ei r eat i n g? Bu t I d o k n ow t h at p eop l e n eed easy f ood sol u ti on s. M y f avor i te cu i si n e i s: I t al i an , n o, I m ean Fr en ch ,non, m ake t h at A si an . I en joy all ty p es of f ood bu t I k n ow t h i s f or su r e: i ce cr eam i s m y f avor i t e d esser t . I am : A n om ad . I l ove to t r avel an d h ave been t o m or e t h an 27 cou n t r i es. I h ave ju st a f ew m or e stat es l ef t t h at I ?ve y et t o v i si t . I am p l an n i n g a t r i p ar ou n d th e w or l d . I joke t h at I w as bor n w i t h a su i t case i n m y h an d . I f I w er en ?t i n n u tr i ti on : I ?d be i n t h e ch or u s l i n e. D r eam d i n n er gu est: L est er H ol t or Rober t D u val l . I st ar t each d ay w i th : A cap p u cci n o, w al k w i t h Beau , m y 90 - p ou n d L ab/ Sh ep h er d m i x , an d an exer ci se D V D . I ?ve been i n n u t r i t i on : M or e t h an 25 y ear s. M y f i r st car eer w as as a d en t al h y gi en i st . I st i l l h aven ?t been abl e t o an sw er th e qu esti on : I s i t easi er t o get p eop l e t o f l oss or i m p r ove t h ei r eat i n g? Bu t I d o k n ow th at p eop l e n eed easy f ood sol u t i on s. I st ar t each d ay w i th : A cap p u cci n o, w al k w i t h Beau , m y 90 - p ou n d L ab/ Sh ep h er d m i x , an d an exer ci se D V D .

C R A N B E R R Y O R A N G E C O R N B R E A D T R I F L E Ju st abou t an y w ay y ou m ake i t , a t r i f l e i s a cel ebr ati on . A n En gl i sh d esser t w i t h l ay er s of sp on ge cake, w h i p p ed cr eam , cu st ar d , sh er r y or br an d y, f r u i t an d jam sh ow cased i n a cl ear gl ass bow l . M ost w ou l d n ?t t i n ker w i t h a t r ad i t i on al t r i f l e. L eave th at to m e. L ay er s of cr an ber r i es, p ear , or an ge, y ogu r t, gi n ger an d cor n br ead t ake t r i f l e t o a sp ar k l i n g n ew l evel . O n e t h at d el i ver s som et h i n g t ast y an d h eal t h y. W h y I l i k e C r an b er r y O r an ge C o r n b r ead T r i f l e - Cr an ber r i es t ar t f l avor s keep t h i s f r om bei n g too sw eet an d t h ei r cr i m son col or d el i ver s h eal th f u l com p ou n d s t h at m ay r ed u ce i n f l am m ati on an d h el p w i t h h ear t h eal t h . - Yogu r t r ep l aces w h i p p ed cr eam w i t h cr eam y p r otei n an d cal ci u m . I l i ke si ggi ?s O r an ge Gi n ger y ogu r t i n t h i s r eci p e! - Pear an d or an ge ad d f l avor p l u s f i ber . - Cor n br ead r ep l aces t h e sw eet cake br i n gi n g t h e su gar d ow n . T h i s cor n br ead r eci p e u ses w h ol e- gr ai n s gi v i n g y ou m or e f i ber an d p r otei n . T h e tr i f l e can be assem bl ed t h e d ay bef or e y ou ser ve i t, so takes som e l ast - m i n u t e bu sy n ess aw ay. T h e ti m e i n t h e f r i d ge i m p r oves t h e f l avor .

C r an b er r i es T h e r ed col or seem s p er f ect f or f al l an d th e h ol i d ay s, bu t even m or e, t h at col or com es f r om an t h ocy an i n s, w h i ch m akes th em a p ow er f u l h eal t h con t r i bu t or , h el p i n g r ed u ce u r i n ar y t r act i n f ect i on s an d boosti n g h ear t h eal t h .

T h e d ar ker r ed t h e cr an ber r y, t h e m or e r i p e an d l ess bi tt er t h ey ar e. Bef or e y ou u se th em , p i ck ou t sh r i vel ed or m u sh y on es. Fal l i s h ar vest t i m e f or N or t h A m er i can cr an ber r i es. Fr esh cr an ber r i es w i l l keep u p t o 2 m on th s i n th e r ef r i ger at or . You can en joy th em al l y ear , ju st st or e t h e bag i n t h e f r eezer . T h ey ?ll be good u n t i l n ex t y ear . N o n eed to th aw. U se t h e f r ozen f r u i t as y ou w ou l d f r esh cr an ber r i es.

H er e's T h e O n e Si m p l e T i p I L ear n ed T h at H el p ed M e L ose 30 Pou n d s https://www.elitedaily.com

Col l ege l i f e can d o som e cr azy sh i t t o y ou w h en i t com es to w ei gh t . I can 't t h i n k of a t i m e i n t h e f ou r y ear s at sch ool t h at I r ef u sed a M cD on al d 's bu r ger or a secon d beer . O r t h i r d . O r a sh ot of Fi r ebal l . You get th e p oi n t. By 20 15, I h ad l ear n ed su ch h or r i bl e eat i n g h abi t s th at I al m ost d i d n 't r ecogn i ze m y sel f i n a m i r r or . I w en t f r om a si ze 3 t o a si ze 11 an d f el t su p er u n com f or tabl e i n m y ow n sk i n . I k n ew I h ad to get h eal t h y or I w ou l d ju st sp i r al i n to a w astel an d of f r en ch f r i es an d d ou gh n u t s. I w as con stan tly eat i n g h u ge p or t i on s w i t h n o bal an ce, an d w h at ever veget abl es I at e w er e cover ed i n r an ch d i p or ch eese. I even f ou n d m y sel f eat i n g i n th e m i d d l e of t h e n i gh t w i t h ou t an y r ecol l ect i on of i t i n th e m or n i n g. I t w as act u al ly get t i n g scar y A F. I r eal i zed I r eal ly d i d n 't k n ow an y t h i n g abou t f ood or w h er e to star t w i t h m y d i et , so I sou gh t ou t n u tr i ti on i st M i ch el l e Bl u m . T h e f i r st t h i n g sh e d i d f or m e w h en I saw h er ch an ged ever y t h i n g ? sh e h an d ed m e a f ood l og.

Tina Kolokathi

About Dr. Sean McCaffrey, D.C., I.H.S, L.D.H.S. h t t ps:/ / w w w.m ccaf f r eyh ealt h .com

I n t er n al H eal t h Sp eci al i st D r . Sean M cCaf f r ey i s a l ead i n g au t h or i t y on h eal t h an d w el l n ess an d an ad vocat e f or ch an gi n g p eop l e?s l i ves t h r ou gh com m on sen se h eal t h car e. H i s ap p r oach t o st ay i n g h eal t h y i s t o t r eat t h e st r ess t h at cau ses d i sease over t i m e. W e al l h ave st r ess? i t sh ow s u p i n t h e bod y m an y w ay s an d can r ob y ou of a l i f et i m e of good h eal t h . H e h el p s h i s p at i en t s r est or e n or m al bod y f u n ct i on t h r ou gh t h e M cCaf f r ey M et h od , an i n t egr at ed sy st em of h eal t h car e t h at r ecl ai m s l i ves t h r ou gh m ech an i cal al i gn m en t , em ot i on al bal an ce an d p r op er n u t r i t i on / d i gest i on . For 20 y ear s, h e h as h el p ed t h ou san d s p l agu ed w i t h y ear s of ch r on i c, d egen er at i on st r ess an d t r an sf or m t h em i n t o r ei n v i gor at ed , bal an ced an d ecst at i c i n d i v i d u al s. .

T A B L E O F C O N T EN T S 0 9 O n e T i p t o L osi n g 30 Pou n d s 16 N u t r i t i on T r en d s 18 Cover Feat u r e D r . M ar qu i t a Bl ay d es 25 D ecad en t Reci p es 28 Br i d al Cat u r e 36 T i p s on a H eal t h y H ear t 38 5 C r o ss- f i t M ov es T h at D el i v er Jaw - D r o p p i n g Resu l t s 44 Sp r i n g Fash i on s 50 Pl aces f or T h at Per f ect Get aw ay 57 T i p s f or A Good N i gh t Sl eep 68 Beau t y T i p s f or T h e Sp r i n g

T h i s i s esp eci al ly t r u e w h en I 'm t r y i n g t o get back on t r ack f r om a w eeken d of d r i n k i n g or eat i n g l i ke cr ap . I f I w en t i n on som e Ben & Jer r y 's on Su n d ay, I 'l l t r y f i l l ou t m y f ood l og p er f ect ly on M on d ay. T h e on ly p er son y ou can t r u ly com p et e w i t h i s y ou r sel f . Pl an n i n g y o u r w eek l y m eal s get s so m u ch easi er . Celine Rahman

I u se som e p ages i n m y f ood jou r n al as p l an n i n g f or t h e w eek ah ead . I 'l l w r i t e i n t h e d i f f er en t br eak f ast s an d l u n ch es I w an t t o eat t h at w eek an d u se t h at t o get m y f ood sh op p i n g l i st t oget h er . T h at w ay, I 'm al l p l an n ed an d r ead y t o go w i t h h eal t h y op t i on s i n t h e h ou se i n st ead of eat i n g w h at ever I can get d el i ver ed t h e qu i ckest on Seam l ess. I t al so m akes gr ocer y sh op p i n g ch eap er becau se I 'm n ot m i n d l essly gr abbi n g st u f f f r om t h e ai sl es t h at I d on 't n eed . I t 's good f or y ou r w ai st l i n e an d y ou r w al l et . A f t er ju st a w eek or t w o of begi n n i n g m y f ood l ogs, I st ar t ed t o see t h e w ei gh t d r op of f . A s t i m e w en t on , I con t i n u ed t o m ake sm al l ch an ges w i t h m y d i et an d even st ar t ed ad d i n g i n som e exer ci se. N ow, I 'm back d ow n i n t o a h eal t h y w ei gh t r an ge an d I l i ve su ch a h eal t h i er l i f est y l e. T h er e ar e h u n d r ed s of ot h er t h i n gs t h at M i ch el l e t au gh t m e abou t n u t r i t i on t h at h ave h el p ed m e l ose t h e w ei gh t I p u t on . Bu t i t al l st ar t s an d en d s w i t h bei n g aw ar e abou t t h e f u el y ou 'r e gi v i n g i n t o y ou r bod y. W h at y ou p u t i n t o y ou r bod y i s w h at y ou 'l l get ou t . 11

JEN N I FER Z ET L A N AUTHOR * HEALTH COACH

For w om en to l ose w ei gh t , d i et , m ai n t ai n a con si st en t y oga p r acti ce or becom e su ccessf u l at an y ot h er d esi r ed i m p r ovem en t , sh e m u st f i r st d o an i n t u i t i ve ?gu t ch eck ?. W h i l e w e m ay m en t al ly w i sh w e cou l d l ose w ei gh t or d i et m or e su ccessf u l ly, w e m u st be h on est w i th ou r selves abou t w h y w e h ave m ad e d eci si on s. W e m ake d eci si on s abou t an d f or ou r selves ever y d ay ! I f w e can ?r ever se en gi n eer ?w h er e w e ar e t od ay an d t ake r esp on si bi l i ty f or ou r p ast d eci si on s an d ou t com es, on ly th en can w e r e- ch oose ou r d i r ect i on m ov i n g f or w ar d .For ex am p l e, f or a l on g p er i od of t i m e I h ad been tr y i n g to l ose 25 p ou n d s ? u n su ccessf u l ly. At t h e t i m e I w as i n a sen i or l ead er sh i p p osi t i on i n a h i gh ly m al e d om i n ated tech com p an y. I t ook n ot i ce of m y p eer s an d n oti ced th at al m ost al l sen i or m an ager s w er e tal l , ?m eaty ?an d t ook u p p h y si cal sp ace ? bot h m en an d w om en ! At t h at m om en t I saw w h y I w as sabotagi n g m y w ei gh t l oss; I t h ou gh t I h ad t o t ake u p p h y si cal sp ace to be n ot i ced am on g p eer s. W h i l e sel f p r esen tati on i s i m p or t an t i n m ost su ccess si t u at i on s, t h i s p ar ti cu l ar bel i ef got at t h e r oot cau se of m y w ei gh ty w oes. Fr om t h at bel i ef (an d d eci si on t o r em ai n ?m eaty ?) I sh i f t ed m y p er sp ect i ve an d st r at egy abou t l ead er sh i p .

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Rath er th at bei n g ?m eat y ?I d eci d ed t o m ake su r e m y com m en t s an d i n t er act i on s w i t h p eer s w er e su bstan ti ve ? i n essen ce, w er e m eat y.2. Su ccess i s a m at t er of p r i or i t y ? ?gu t ?p r i or i t y. Su ccess i s n ot abou t w h at w e th i n k w e w an t , bu t i n st ead i s abou t w h at w e k n ow w e w an t - d eep ly an d i n t u i t i vely. W h at?s m or e i m p or t an t ? L on g h ou r s at w or k w i t h st eep ch al l en ges? O r cal m er even i n gs w i t h f am i ly or f r i en d s? I t?s a ch oi ce. St ep p i n g i n t o an en t r ep r en eu r i al ?i f y ?ad ven t u r e or a con si st en t i n com e? A ch oi ce. 3. A w or d abou t ch oi ce: T h er e ar e n o bad ch oi ces, ju st m ake su r e y ou r ch oi ces w i l l t ake y ou i n th e d i r ecti on y ou d eep ly w an t t o go. D o y ou w an t a f u t u r e of h eal t h an d w el l bei n g? T h en m ake an y d i r ecti on al ly d i r ect d eci si on t h at w i l l m ove y ou d ow n t h e r oad . Baby st ep s ar e m or e su st ai n abl e t h an gr an d l eap s an d bu i l d u p on on e an ot h er r ap i d ly. Pr act i ce p at i en ce an d m i d - cou r se cor r ect f r equ en t ly. Jen i f er Z etl an , au th or of T h e I n cr ed i bl e Pow er of I n sp i r at i on : Cr eat i n g t h e L i f e You Year n For , i s a beh av i or al sci en ti st an d m ot i v at i on al sp eaker w h o i s com m i t t ed t o h el p i n g p eop l e l i ve i n sp i r ed l i ves. W i th ad van ced d egr ees i n p sy ch ol ogy an d beh av i or al sci en ces f r om U CL A , sh e h as l ed n u m er ou s sem i n ar s an d cl asses i n p sy ch ol ogy, l ead er sh i p an d or gan i zat i on i n U n i ver si t y set t i n gs an d th r ou gh ou t m an y For t u n e 50 0 an d n on - p r of i t or gan i zat i on s. Sh e h as al so en joy ed su ccessf u l car eer s i n p sy ch ol ogy, aer osp ace, an d h eat h car e. Jen i f er h as been r ead i n g, st u d y i n g an d sp eak i n g i n t h e ar eas of p sy ch ol ogy, p h i l osop h y an d sp i r i t u al i t y f or over 30 y ear s. Sh e i s an ar d en t y oga p r act i t i on er an d i n st r u ct or i n t h e Bay A r ea. h t t p :// am zn .t o/ 2y f Vt Ph W ebsi t e: h ttp s:// w w w.al ch em y bay ar ea.com / Bl og: h t t p s:// w w w.al ch em y bay ar ea.com / d ai ly - d osePr ess K i t : h ttp s:// w w w.al ch em y bay ar ea.com / p r ess- k i t Au t h or Page: h ttp s:// w w w.am azon .com / Jen i f er Z et l an / e/ B0 752SL 662/ r ef =d p _ by l i n e_ con t _ book _ 1 SA M PL E Q U O T ES ? Jen i f er Z et l an St ay Act i ve A l l D ay L on g W i t h T h ese 10 M or n i n g M ot i v at i on al T i p sCon su m er H eal t h D i gest , Jan u ar y 4, 20 18h t t p s:// goo.gl / AT A h Ch ?To p r oact i vely ju st be y ou m ean s th at y ou en ter each d ay w i t h a cl ear v i si on of i t s ou t com es, a m an aged f l ow of en er gy an d an aw aken ed bod y. I t al so m ean s t h at y ou l ear n t o n av i gat e an d m ast er t h e d ebr i s, or bou l d er s, i n y ou r l i f e (th er e w i l l alw ay s be d ebr i s, t h at ?s n at u r e!) an d l ear n t o r et u r n t o y ou r n at u r al f l ow as qu i ck ly as p ossi bl e.??T u n e i n t o t h at l i m i n al sp ace, t h at sem i - aw ake f eel i n g w e ex p er i en ce bet w een sl eep an d f u l l w akef u l n ess, bef or e y ou get ou t of bed each m or n i n g.??Begi n l i v i n g y ou r p er f ect d ay t h e m om en t y ou get ou t of bed . A s y ou cl ean u p an d d r ess, r eh ear se t h e t h ou gh t s an d f eel i n gs y ou ex p er i en ced d u r i n g y ou r i m agi n ed p er f ect d ay. Pl ay t h em over i n y ou r m i n d an d i m agi n e y ou r sel f l i v i n g i n t o t h em , on e acti v i ty at a ti m e, p l an n i n g f or t h em t o l i t er al ly com e al i ve.

T h ese f eel i n gs ar e r eal , th ey ar e y ou , an d t h ey w i l l car r y over i n t o y ou r d ay u n l ess t h ey get ot h er w i se i n ter r u p ted .??A l th ou gh w e p r ep ar e f or p er f ect i on w e ar e on ly ch ar t i n g ou r jou r n ey. T h er e i s n o t i m e, or ben ef i t , f or sel f - cr i ti ci sm . I f y ou m ake a m i st ake, or veer of f y ou r p at h , si m p ly t ake a ?r e- br eak ?: r e- cen t er , r e- l ear n w h at y ou can , r e- i m agi n e an i m p r oved ou t com e an d r esu m e t h e d ay.??W e ar e w h o w e t h i n k w e ar e an d w e t h i n k ou r l i ves i n to bei n g.? 10 Posi ti ve T i p s T h at W i l l Su r ely H el p You Su r v i ve W or k p l ace St r ess Con su m er H eal t h D i gest , D ecem ber 25, 20 17 h ttp :// bi t .ly / 2CD Jf 99 ?Fi n d i n g m ean i n g an d p u r p ose i n ou r l i ves i s on e, i f n ot t h e m ost , i m p or t an t h u m an n eed . W e n eed t o k n ow w h at w e d esi r e i n ou r l i ves bey on d t h e job an d u n d er st an d h ow ou r w or k su p p or ts ou r l i f e?s d esi r es. Som e of u s f i n d al i gn m en t bet w een ou r d eep est d esi r es an d ou r w or k , bu t m ost of u s f eel l i ke w e ar e h i k i n g i n t h e w i l d er n ess??V i ew y ou r job as a con t r i bu t i on t o y ou r w or k gr ou p or t h e bu si n ess. N ot on ly d oes i t m ake f or a bet t er w or k en v i r on m en t , bu t i t f eel s gr eat t o con t r i bu t e a ?h ow can I h el p ?? m i n d set. Ad d i n g val u e to y ou r w or k goes a l on g w ay i n bu i l d i n g y ou r sel f - est eem , gai n i n g r ecogn i t i on an d r ed u ci n g* l on ger - ter m job secu r i t y f ear s.??Be a good p er son ? H er e t w o si m p l e sch ool - y ar d r u l es ap p ly : l i st en t o w h at oth er s h ave to say an d r esp on d w i t h t h e gen er osi t y of h ear t even i f t h ey ar e st r u ggl i n g; an d be su p p or t i ve of oth er s?ef f or ts th ey ar e d oi n g t h e best t h ey can , an d n ot alw ay s so gr acef u l ly.?Par t 4 - Can You Su cceed ? Cr eat i n g t h e W or l d You Year n For A l ch em y Bay A r ea ? Bl og, Febr u ar y 22, 20 18 h t t p :// bi t .ly / 2Eom K p v ?Ever y m or n i n g as I f ace m y sl eep y sel f i n th e m i r r or I ask m y sel f "Can I su cceed ?" I m ay be th i n k i n g abou t bei n g a good m om , a good sp ou se, a su ccessf u l w r i t er . I 'm r eal ly ask i n g m y sel f "Can I h ave an i m p act i n th e w or l d ?" I 'm su r e y ou k n ow t h e d r i l l ! T h i s i s w h en m y ch at t er i n g m i n d begi n s i t s en d l ess p at t er .??W e al l h ave th e cap aci t y t o v i ew ou r w or l d w i t h ou t bi as, t o r at i on al ly (an d em ot i on al ly ) sep ar at e f act f r om op i n i on . H ow ever , w e ar e so easi ly sw ay ed by ou r op i n i on s, ou r con d i t i on ed t h i n k i n g, t h at w e d o a m i n d m el d of f act an d op i n i on - can w e cal l i t a 'f au x p i n i on '? - gi v i n g u s an u n r eal i st i c r ead on w h at i s h ap p en i n g an d w h at i s p ossi bl e.??A s y ou l ook acr oss t h e A by ss t o t h e w or l d y ou y ear n f or , l ook at t h e f act s at h an d , u n d er st an d t h e p r os an d con s of y ou r jou r n ey t o t h e si m p l e sol u t i on an d k n ow t h at t h er e ar e m u l t i p l e r ou t es t o r each y ou r d esti n ati on . K n ow l ed ge i s p r ogr ess, m i d - cou r se cor r ect i on s ar e p ar f or t h e cou r se.? Jen i f er Z etl an , au th or of T h e I n cr ed i bl e Pow er of I n sp i r at i on : Cr eat i n g t h e L i f e You Year n For , i s a beh av i or al sci en t i st an d m oti vati on al sp eaker w h o i s com m i t t ed t o h el p i n g p eop l e l i ve i n sp i r ed l i ves. W i t h ad v an ced d egr ees i n p sy ch ol ogy an d beh av i or al sci en ces f r om U CL A , sh e h as l ed n u m er ou s sem i n ar s an d cl asses i n p sy ch ol ogy, l ead er sh i p an d or gan i zati on i n U n i ver si t y set t i n gs an d t h r ou gh ou t m an y For t u n e 50 0 an d n on - p r of i t or gan i zati on s. Sh e h as al so en joy ed su ccessf u l car eer s i n p sy ch ol ogy, aer osp ace, an d h eat h car e. Jen i f er h as been r ead i n g, stu d y i n g an d sp eak i n g i n t h e ar eas of p sy ch ol ogy, p h i l osop h y an d sp i r i t u al i t y f or over 30 y ear s. Sh e i s an ar d en t y oga p r acti ti on er an d i n st r u ct or i n t h e Bay A r ea.

Let ?s Talk : Nu t r it ion Tr en ds Nu t r it ion t r en ds I act u ally like?

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So diet it ian s som et im es get car r ied aw ay (m yself in clu ded) abou t h at in g on f ad diet s, people m ak in g f alse n u t r it ion claim s, su pplem en t s, et c so let ?s t alk abou t t h e t h in gs I act u ally do lik e!

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M eal Pr ep p i n g A l l t h e I n st agr am an d Pi n t er est h y p e abou t m eal p r ep p i n g i s aw esom e! I alw ay s en cou r age m y cl i en t s t o p r ep m eal s f or t h e w eek an d I t ot al ly p ar t i ci p at e i n # m eal p r ep su n d ay t oo. I t h el p s a l ot of p eop l e m ake h eal t h i er ch oi ces esp eci al ly t h ose w i t h bu sy sch ed u l es an d f ast f ood t em p t at i on s. H av i n g bal an ced m eal s p l an n ed ou t f or t h e w eek i s a gr eat w ay t o m eet n u t r i t i on goal s, n ot t o m en t i on l ess st r ess an d m or e or gan i zat i on . # Ad u l t i n g T i p : I u se t h ese aw esom e m eal t r ay s d i v i d ed i n t o com p ar t m en t s. Eat i n g ?W h o l e? Fo o d s Eat i n g m or e f ood s t h at ar e m i n i m al ly p r ocessed i s alw ay s a gr eat i d ea! D o I bel i eve y ou sh ou l d n ?t ever h ave p r ocessed n ach o ch eese or a ch ocol at e ch i p cook i e? H ECK N O . Bu t I d o l i ke t h e ch al l en ge of com i n g u p w i t h m eal s m ai n ly u si n g p r od u ce, l ean p r ot ei n an d st ar ch y veget abl es. I t ?s h el p ed m e r eal i ze h ow m an y p r ocessed f ood s I con su m e an d h el p s i n cr ease m y f r u i t an d veget abl e i n t ake! Ju st ou t h er e t r y i n g t o get m y 5- 10 ser v i n gs a d ay !

L ess A d d ed Su gar A r ecen t al ter n ati ve I f ou n d i s Su gar 2.0 w i t h p r obi ot i cs! T h e gam e- ch an gi n g Su gar 2.0 i s a n at u r al , gl u t en - f r ee, n on - gm o can e su gar p r od u ct, h as d ebu ted a secon d p r od u ct , Su gar 2.0 + Pr obi ot i cs. Bot h p r od u ct s con t ai n h al f th e su gar an d a t h i r d f ew er cal or i es t h an r egu l ar su gar , al on g w i t h sol u bl e f i ber . Both d el i ver th e sam e f am i l i ar t ast e an d m ou t h f eel as r eal su gar , an d p r od u ce th e sam e r esu l t s i n r eci p es. M ad e w i t h r eal can e su gar an d n o f ake i n gr ed i en t s. W h i l e oth er su gar su bst i t u t es r ely on sy n t h et i c, m an - m ad e i n gr ed i en t s to si m u l ate th e sw eet f l avor of r eal su gar , Su gar 2.0 cu t s t h e vol u m e of su gar i n h al f by r ep l aci n g i t w i t h n at u r al , sol u bl e f i ber . 1 t easp oon = 2 gr am s of f i ber . Sou n d s too good to be t r u e, bu t i t i s! Ever y t easp oon of Su gar 2.0 p r ov i d es 2 gr am s of sol u bl e f i ber . H ow cool ?! Veggi es i n N ew Sh ap es an d Si zes Sp i r al ed Vegetabl es Pasta st i l l h as a sp eci al p l ace i n m y h ear t bu t ? y ou ?ll save abou t 150 cal or i es an d 35 gr am s of car boh y d r ates p er on e cu p ser v i n g i f y ou sw i t ch t o zood l es! A n ot h er bon u s i s th e ad d i ti on al f i ber an d an t i ox i d an t s! Cook i n g T i p : Som e st or es h ave f r ozen sp i r al i zed veggi es t o save y ou t i m e, ef f or t an d m ess bu t i f y ou ?r e l ook i n g to tr y i t y ou r sel f , ch eck t h i s sp i r al i zer ou t ! Riced Cau lif low er an d ot h er Veggi es I m ean i t actu al ly d oes l ook l i ke r i ce! Cau l i f l ow er r i ce i s a ver sat i l e veggi e op t i on t h at i s l ow cal or i e, l ow car b an d f u l l of n u t r i en t s! D i d y ou k n ow i t ?s a gr eat sou r ce of v i tam i n C? T r y f r i ed r i ce, sn eak i t i n t om ash ed p ot at oes, u se i t i n sou p s or a cu r r y d i sh , th e p ossi bi l i t i es ar e en d l ess. Cook i n g T i p : sam e as t h e sp i r al i zed veggi es, I bu y th e bagged r i ced ver si on r ead y t o h eat u p w i t h ou t t h e m ess. C o l l agen I l ove u n f l avor ed col l agen p ep t i d es f or an ex t r a sou r ce of am i n o aci d s an d p r otei n . I t easi ly bl en d s i n to m y cof f ee ad d i n g ad d i t i on al n u t r i en t s w i t h ou t ad d ed f at or su gar . I l i ke th at i t i s f l avor l ess an d on ly h as on e i n gr ed i en t ! So f or t h ose ear ly m or n i n g w or kou t s bef or e I ?m r ead y t o eat m y br eak f ast , I ad d a l i t t l e col l agen to m y A M bev i e!

D r . B l ad es C o n su l t i n g i s ow n ed an d op er at ed M ar qu i t a Sm i t h Bl ad es, Ed .D . D r . M ar qu i ta Sm i th Bl ad es i s a f or m er h i gh sch ool t each er , cer t i f i ed i n Br oad Fi el d Sci en ce. Sh e t au gh t Bi ol ogy, Ph y si cal Sci en ce, Ch em i str y, an d a v ar i et y of ot h er sci en ce cou r ses f or t h e p ast 16 y ear s. H er i n str u ct i on al p r i or i t i es i n cl u d e p r obl em an d i n qu i r y - based l ear n i n g i n i t i at i ves cou p l ed w i t h t h e i n cor p or ati on of tech n ol ogy i n or d er t o p er son al i ze l ear n i n g an d i n cr ease stu d en t en gagem en t . D r . Bl ad es h as ser ved on m u l t i p l e sch ool d i st r i ct com m i t tees as a cu r r i cu l u m w r i ter , assessm en t w r i t er , an d p r of essi on al l ear n i n g f aci l i tator . Sh e h as p r esen t ed at r egi on al con f er en ces an d w or ked i n ed u cati on al p r ogr am m an agem en t f or som e of t h e cou n t r y ?s m ost p op u l ar car eer - ex p l or at i on p r ogr am s f or h i gh sch ool stu d en ts. D r . Bl ad es ear n ed a Bach el or of I n t er d i sci p l i n ar y St u d i es i n Br oad Fi el d Sci en ce f r om Geor gi a St at e U n i ver si t y, a M ast er of Sci en ce i n Tech n i cal an d Pr of essi on al Com m u n i cat i on f r om Sou th er n Poly tech n i c Stat e U n i ver si t y, an d a D oct or of Ed u cati on i n I n str u cti on al L ead er sh i p f r om N ov a Sou t h east er n U n i ver si ty. H er p assi on n ot on ly i n cl u d es p r ov i d i n g v al u abl e l ear n i n g ex p er i en ces f or st u d en t s, bu t al so en h an ci n g t h e p r of essi on al p r acti ces of teach er s.. ? Ser v i ces - Pr of essi on al L ear n i n g Pr ogr am s - Cu r r i cu l u m Rev i si on / W r i t i n g & L esson Pl an D evel op m en t - Su p p l em en tal / A l ter n at i ve L ear n i n g Sol u t i on s - Facu l ty T r ai n i n g W or k sh op s & Pr ogr am s - A ssessm en t Rev i si on & D evel op m en t - Con f er en ce Pr esen tat i on s, W or k sh op s, & Key n ot e D el i ver y - Pr of essi on al L ear n i n g Ret r eat s - Cu st om i zed Con su l tat i ve Ser v i ces

W o m en W h o Ro ck w i t h Su ccess: Tel l u s abou t D r . Bl ad es D r . M ar q u i t a B l ad es: D r . M ar qu i ta S. Bl ad es i s a ST EM Ed u cat i on & Teach er Em p ow er m en t Sp eci al i st . A f t er 16 y ear s as a h i gh sch ool sci en ce teach er , D r . Bl ad es t r an si t i on ed f r om w or k i n g w i th i n t h e p u bl i c sch ool sy stem t o w or k i n g i n d ep en d en t ly as an ed u cati on al con su l tan t p r ov i d i n g su p p or t t o sch ool s, sch ool d i st r i ct s, af t er sch ool & su m m er p r ogr am s t h at f ocu s on ST EM . Sh e i s th e h ost of T h e D r . M ar qu i t a Bl ad es Sh ow, an i n t er n et r ad i o sh ow t h at p r ov i d es a p l at f or m f or d i scu ssi n g cu r r en t tr en d s an d i ssu es i n ed u cat i on , an d t h e f ou n d er of T h e M ed i ocr e Teach er Pr oject , a m en tor i n g an d coach i n g p r ogr am t h at p r ov i d es em p ow er m en t f or t each er s d eal i n g w i t h i ssu es of bu r n ou t . D r . Bl ad es i s al so an I n ter n ati on al Con f er en ce Pr esen t er & Sp eaker an d Au t h or . Sh e gr ad u at ed f r om Geor gi a St at e U n i ver si ty w i th a Bach el or of I n ter d i sci p l i n ar y St u d i es i n Br oad Fi el d Sci en ce, Sou t h er n Poly t ech n i c St at e U n i ver si ty w i th a M aster of Sci en ce i n Tech n i cal & Pr of essi on al Com m u n i cat i on , an d N ova Sou t h east er n U n i ver si ty w i th a D octor i n Ed u cat i on i n I n st r u ct i on al L ead er sh i p . D r . Bl ad es i s m ar r i ed an d en joy s t r avel i n g, cook i n g, r ead i n g, an d w r i t i n g.

W o m en W h o Ro ck w i t h Su ccess:W h at gai n ed y ou r com p20assi on f or t h e ed u cat i on i n d u st r y ? D r . M ar q u i t a B l ad es: Fr om a ver y y ou n g age, I k n ew t h at I w an t ed t o becom e a t each er . O n ce I st ar t ed t each i n g, I sp en t m y su m m er s m an agi n g su m m er p r ogr am s. A h u ge p ar t of t h at r ol e w as t r ai n i n g t h e p r ogr am st af f at t h e begi n n i n g of each su m m er . T h i s l ed m e to r eal i ze t h at m y u l t i m at e goal i n ed u cat i on w as t o w or k w i t h t each er s, w h i ch m akes sen se becau se I L O V E teach er s. I h ave alw ay s ad m i r ed t h e r ol e of t h e t each er , even i f I d i d n ot car e f or a p ar t i cu l ar t each er , I h ave alw ay s val u ed th e r ol e of t h e t each er i n t h e ed u cat i on p r ocess an d I h ave alw ay s w an t ed t o be t h at p er son w h o sh ar es k n ow l ed ge w i th oth er s. W o m en W h o Ro ck w i t h Su ccess: Tel l u s t h e i n t u i t i ve of y ou r r ad i o br oad cast an d w h at m essage y ou ?r e d esi r i n g t o r each w i t h y ou r l i sten er s? D r . M ar q u i t a B l ad es: M y r ad i o sh ow, T h e D r . M ar qu i t a Bl ad es Sh ow - Can d i d Con ver sat i on s t h at Cr eat e Ch an ge; i s a p l at f or m f or ed u cator s, p ar en ts, stu d en ts, an d com m u n i t y l ead er s t o d i scu ss t h e cu r r en t t r en d s an d i ssu es i n p u bl i c ed u cat i on . T h e m essage th at I w an t to d el i ver t o m y l i st en er s i s t h at ev er y o n e p l ay s a r ol e i n t h e st at e of ed u cat i on .I w an t t o m ake al l stakeh ol d er s aw ar e of t h e m an y ch al l en ges t h at t od ay ?s t each er s ar e f aci n g an d h op ef u l ly i n sp i r e t h em t o d o som eth i n g to h el p i m p r ove t h e sy st em . W o m en W h o Ro ck w i t h Su ccess:W h at t i p s y ou w ou l d l i ke t o l eave f or ed u cat or s an d r ead er s w h om d esi r e t o p u r su e en tr ep r en eu r sh i p ? D r . M ar q u i t a B l ad es: I w ou l d ad v i se ed u cator s w h o ar e con si d er i n g en t r ep r en eu r sh i p t o sp en d som e t i m e r ef l ect i n g on t h e m ost su ccessf u l asp ects of th ei r p r act i ce an d u se t h at as t h e basi s f or t h ei r bu si n ess, i f t h ey w an t t h e bu si n ess t o be ed u cati on - r el ated .I w ou l d al so ad v i se t h em t o d r af t a st r at egi c p l an f or t r an si t i on i n g f r om ed u cat i on i n t o f u l l - t i m e en tr ep r en eu r sh i p an d sti ck t o i t ! W o m en W h o Ro ck w i t h Su ccess:H ow can t h e r ead er s con n ect w i t h y ou ? D r . M ar q u i t a B l ad es: Read er s can co n n ect w i t h m e i n t h e f o l l ow i n g w ay s: Faceb o o k : M ar q u i t a Sm i t h B l ad es, T h e D r . M ar q u i t a B l ad es Sh ow , T h e M ed i o cr e T each er T w i t t er : @D r M B l ad esI n st agr am : d r m ar q u i t ab l ad es

w w w. dr m ar qu it ablades.com

D r . M ar qu i t a S. Bl ad es i s an aw ar d - w i n n i n g Ed u cat or , i n t er n at i on al sp eaker , au t h or , an d ed u cat i on con su l t an t w i t h 16 y ear s of ex p er i en ce as a h i gh sch ool sci en ce t each er an d m an ager of n at i on al ST EM p r ogr am s f or h i gh - ach i ev i n g h i gh sch ool st u d en t s. D u r i n g h er t i m e w or k i n g w i t h p u bl i c sch ool d i st r i ct s, sh e al so ser ved as a cu r r i cu l u m & assessm en t d evel op er an d p r of essi on al l ear n i n g f aci l i t at or f or m u l t i p l e sch ool d i st r i ct s i n t h e m et r op ol i t an At l an t a ar ea. D r . Bl ad es i s cu r r en t ly a f u l l - t i m e Ed u cat i on Con su l t an t , t h e ow n er of D r . Bl ad es Con su l t i n g, an d t h e h ost of T h e D r . M ar qu i t a Bl ad es Sh ow - Can d i d Con ver sat i on s t h at Cr eat e Ch an ge, a r ad i o sh ow d ed i cat ed t o d i scu ssi n g cu r r en t t r en d s an d i ssu es i n ed u cat i on . D r . Bl ad es?Con su l t i n g f i r m of f er s sol u t i on s t o l ear n i n g i n st i t u t i on s an d i n d i v i d u al s t h r ou gh p r of essi on al d evel op m en t p r ogr am s, cu r r i cu l u m an d assessm en t d evel op m en t , an d con f er en ce d evel op m en t an d p r ogr am m i n g ser v i ces. D r . Bl ad es i s al so t h e f ou n d er of T h e M ed i ocr e Teach er Pr oject ÂŠ w h i ch h el p s ot h er t each er s avoi d an d bat t l e t h r ou gh bu r n ou t by i n cor p or at i n g t h ei r u n i qu e gi f t s an d t al en t s i n t o t h ei r d ai ly p r act i ce. D r . Bl ad es h as p r esen t ed at n u m er ou s con f er en ces i n cl u d i n g t h e I n t er n at i on al Acad em i c For u m , I n t er n at i on al Con f er en ce on I n n ovat i on i n Sci en ce Ed u cat i on , an d t h e I n n ovat i ve Sch ool s Su m m i t . D r . Bl ad es ear n ed a Bach el or of I n t er d i sci p l i n ar y St u d i es i n Br oad Fi el d Sci en ce f r om Geor gi a St at e U n i ver si t y, a M ast er of Sci en ce i n Tech n i cal an d Pr of essi on al Com m u n i cat i on f r om Sou t h er n Poly t ech n i c St at e U n i ver si t y, an d a D oct or of Ed u cat i on i n I n st r u ct i on al L ead er sh i p f r om N ova Sou t h east er n U n i ver si t y. W h en sh e i s n ot w or k i n g, D r . Bl ad es en joy s r ead i n g, cook i n g, an d t r avel i n g w i t h h er hu sban d . 20

h t t p:/ / evolvem k d.com O U R SERV I C ES - Br an d Car e- tak i n g - Cam p ai gn D evel op m en t - Soci al + D i gi tal M ed i a Ev o l v eM K D t ak es b ei n g a p ar t o f y o u r t eam ser i o u sl y. EvolveM K D i s a ti gh t - k n i t col l ect i on of st or y t el l er s, br an d bu i l d er s an d car etaker s, d at a cr u n ch er s, m ed i a h ou n d s, d i gi tal str ategi sts, an d col l abor at or s. W e op er at e as an ex ten si on of y ou r team , get t i n g t o k n ow y ou r br an d , y ou r w or k , an d y ou r cu stom er s. W e w i l l w or k d i r ect ly w i th y ou t o d evel op an ef f ecti ve cam p ai gn t o m eet y ou r br an d ?s n eed s an d str en gth en t h e con n ect i on bet w een y ou an d y ou r cu stom er s. I t d oesn ?t m atter i f y ou ?r e a st ar t - u p l ook i n g t o car ve a n i ch e f or y ou r sel f or an est abl i sh ed br an d l ook i n g t o m ake a ch an ge. W e w or k w i t h y ou t o br i n g l i f e t o y ou r br an d an d p r ov i d e gu i d an ce on h ow an d w h er e t o t el l y ou r stor y. W e h el p f or ge r el at i on sh i p s w i t h i n f l u en cer s an d cu stom er s. A n d w e d on ?t ju st cr an k ou t m at er i al t o see w h at sti ck s. W e r ely on a d at a- d r i ven ap p r oach t h at w i l l cu t th r ou gh th e n oi se an d m ake an i m p act w i t h y ou r cu stom er s.

YOGA SPECIALIST LINDSEY PEARSON h t t p:/ / w w w.doyou m in df u lly.com

I am a w el l n ess coach i n M an h at t an , cat er i n g t o a cor p or at e cl i en t el e of bu sy p r of essi on al s l ook i n g f or p r act i cal w ay s t o d e- st r ess. - M i n i m o m en t s m an y t i m es- d on 't h ave 20 m i n u t es t o si t an d m ed i t at e? H ow abou t 1 m i n u te? Fi n d on e m i n u t e of m i n d f u l n ess i n t h e d ay : t h at f i r st si p of cof f ee, on e bi te d u r i n g l u n ch , t h e w al k t o t h e w at er cool er . A s y ou d o th ese th i n gs, take sl ow d eep br eat h s an d n ot i ce t h e sm el l s, t ast es or p h y si cal sen sati on s of d r i n k i n g, eat i n g, an d w al k i n g. D oi n g t h i s m u l t i p l e ti m es th r ou gh ou t t h e d ay st i l l ad d s u p ! - M i n d f u l eat i n g t o l o se w ei gh t - d i st r act ed eat i n g can l ead t o u n i n t en d ed cal or i es an d f eed i n g ou r selves ou t of bor ed om . T h e f i r st st ep - ju st eat ! D on 't r ead , tex t, em ai l , or even t al k i f p ossi bl e. En joy t h e col or s, f l avor s, sm el l s an d , of cou r se, tast es of y ou r f ood . N ot i ce w h en y ou st op t ast i n g th e f ood . Pu t th e f or k d ow n , t ake a br eat h an d w ai t t o see i f y ou w an t t o con t i n u e. - D esk Yo ga- p er i od i cal ly t h r ou gh ou t t h e d ay t ake a m om en t t o m ove y ou r bod y even i f y ou 'r e st u ck at y ou r d esk . Rot at e t h e an k l es, p oi n t an d f l ex th e toes, l i f t th e h eel s l i ke y ou 'r e d oi n g cal f r ai ses w h i l e seat ed . T h i s w i l l i n cr ease bl ood f l ow an d ci r cu l at i on , ver y i m p or t an t w h en si t t i n g f or l on g p er i od s. Sam e goes f or m ov i n g t h e h an d s an d w r i st s i n ci r cl es, ex ten d i n g an d cl en ch i n g t h e f i st s, an d r ol l i n g t h e sh ou l d er s u p an d t h en d ow n th e back . L i n k i n g t h ese m ovem en t s w i t h sl ow, d eep br eat h i n g w i l l h el p t h e cal m bod y an d t h e n er vou s sy st em . 22

L i n d sey Pear son i s t h e Fou n d er of D o Yo u M i n d (Fu l l y )?a h ol i st i c w el l n ess com p an y i n N ew Yor k . U t i l i zi n g t h e t ool s of M i n d f u l n ess M ed i t at i on , Yoga an d Essen t i al O i l s, h er ap p r oach i s ev i d en ce- based an d r el at abl e, w i t h a h eav y d ose of h u m or . Sh e h as w or ked w i t h cl i en t s su ch as t h e Cen t r al Par k Con ser v an cy Boar d , D eu t sch Ad ver t i si n g an d Bl u e A p r on . L i n d sey i s an RYT 20 0 Cer t i f i ed Yoga t each er f r om t h eK r i p al u Yo ga an d Ay u r v ed a A sso ci at i o n an d i s a y o ga4 can cer t r ai n ed t each er .

Websit e:w w w.DoYou M in dFu lly.com In st agr am : @doyou m in df u lly FB:w w w.f acebook .com / doyou m in df u lly

Sp ar k l i n g St r aw b er r y L em o n ad e By Womans Day Kitchen

I N GRED I EN T S -

1 c. su gar ½ l b. str aw ber r i es 1½ c. f r esh l em on ju i ce (f r om abou t 10 l em on s) 3 c. cl u b sod a

D I REC T I O N S 1. I n a sm al l sau cep an , com bi n e t h e su gar an d 1 cu p of w ater an d br i n g t o a boi l . Red u ce h eat an d si m m er (d o n ot st i r ) u n t i l t h e su gar d i ssolves, 3 to 4 m i n u t es. Rem ove f r om h eat an d l et cool com p l et ely. 2. M ean w h i l e, i n a bl en d er , p u r ée t h e str aw ber r i es w i t h 1/ 4 cu p of t h e l em on ju i ce. Str ai n i n to a p i t ch er . Ad d t h e su gar sy r u p an d r em ai n i n g l em on ju i ce an d st i r t o com bi n e. Ref r i ger ate u n t i l ch i l l ed . 3. Ju st bef or e ser v i n g, st i r i n t h e cl u b sod a. Ser ve over i ce an d gar n i sh w i t h f r esh str aw ber r i es, i f d esi r ed .

SPINACH ARTICHOKE STUFFED PEPPERS By Rian Han dler

INGREDIENTS -

4 assor t ed bell pepper s, h alved an d seeded Ext r a-vir gin olive oil, f or dr izzlin g k osh er salt Fr esh ly gr ou n d black pepper 2 c. sh r edded r ot isser ie ch ick en 1 (14-oz.) can ar t ich ok e h ear t s, dr ain ed an d ch opped 1 (10-oz.) pack age f r ozen spin ach , t h aw ed, w ell-dr ain ed, an d ch opped 6 oz. cr eam ch eese, sof t en ed 1 1/ 2 c. sh r edded m ozzar ella, divided 1/ 2 c. gr at ed Par m esan 1/ 4 c. sou r cr eam 1/ 4 c. m ayon n aise 2 cloves gar lic, m in ced Ch opped f r esh par sley, f or gar n ish

DIRECTIONS 1. Pr eh eat oven t o 400Â°. On a lar ge, r im m ed bak in g sh eet , place bell pepper s cu t side-u p an d dr izzle w it h olive oil, t h en season w it h salt an d pepper . 2. In a lar ge bow l, add ch ick en , ar t ich ok e h ear t s, spin ach , cr eam ch eese, Â˝ cu p m ozzar ella, Par m esan , sou r cr eam , m ayo, an d gar lic. Season w it h m or e salt an d pepper an d m ix u n t il w ell com bin ed. 3. Divide ch ick en m ixt u r e bet w een pepper h alves, t op w it h r em ain in g m ozzar ella, an d bak e u n t il ch eese is m elt y an d pepper s ar e t en der , abou t 25 m in u t es. 4. Gar n ish w it h par sley an d ser ve.

B ridal Couturein B adgley M ischka Si n ce 20 0 5, L a Soi e Br i d al h as con t i n u ed a p osi t i ve gr ow th , ex p an d i n g f r om t h ei r Tor r an ce l ocat i on t o f i ve ad d i ti on al sal on s th r ou gh ou t Cal i f or n i a. A com p an y f ou n d ed by si ster s, Ci n d y Sh eu an d Su san Po, w h i ch h ave m ad e h ead l i n es w i t h t h ei r i m p eccabl e qu al i t y of gow n s an d excl u si ve cu st om er ser v i ce. ?W e ar e exci ted to be ex p an d i n g i n t o W al n u t Cr eek ,? say s Po. Setti n g stan d ar d s f or l u x u r i ou s gow n s u t i l i zi n g th e Fr en ch w or d L a Soi e w h i ch t r an sl at ed m ean s ?silk? h as p r oven to p r ov i d e br i d es w i t h an excep t i on al cu stom ar y p er son a.?At La Soie Bridal, w e w an t ever y br i d e to f eel w el com e an d en joy t h ei r sh op p i n g ex p er i en ce. O u r Goal i s t o of f er t h e m ost beau t i f u l w ed d i n g d r esses so th e br i d e can h ave t h e w ed d i n g of h er d r eam s.? Po states. T h e af ter n oon ?s Br i d al gr an d op en i n g h i gh l i gh t ed by an excl u si ve gu est ap p ear an ce f eat u r i n g d esi gn er s Bad gl ey & M i sch k a. T h i s n ew est l ocat i on br i n gs t h e com m u n i ty al on g w i t h p er sp ect i ve br i d es a gl i m p se i n to th e vast w or l d of br i d al . W i th a p r om i n en t car eer w i t h i n th e f ash i on i n d u st r y si n ce 1988, Bad gl ey an d M i sch k a h ave d ef i n ed t h ei r keen ey e of sop h i st i cat ed st y l e cater i n g to a d em ogr ap h i c of t h e m od er n cou t u r e cl i en tel e.

D u r i n g a p er son al on e- on - on e i n ter v i ew ar r an ged by Cai t l i n M cCu l l och , Sty l e Ed i tor of D i abl o M agazi n e, I w as gi ven th e op p or tu n i ty to l ear n m or e on t h ei r m ar k w i t h i n th e f ash i on i n d u st r y. ?O u r st y l e h ar k s back to t h e gl am or ou s H ol ly w ood of t h e f or t i es,? say s M i sch k a. I n d i v i d u al ly cap t i v at ed of an er a gon e by, I n atu r al ly con t i n u ed th e i n ter v i ew by set t i n g t h e r ed car p et asi d e i n qu i r i n g on t h ei r si gn atu r e sty l e.W i th d esi gn s t h at ar e con str u cted f r om t h e f i n est f abr i cs al on g w i th su p er i or cr af tsm an sh i p , th er e h as been an el em en t of i n ter est si n ce t h ei r i n i t i al i n tr od u cti on d u r i n g th ei r sen i or st u d i es at Par son Sch ool of d esi gn i n N ew Yor k . ?H av i n g th e sam e t ast e l evel ,? M i sch k a states as h e con t i n u es, ?w e d eci d ed to com bi n e ou r t al en t s r ath er t h an com p ete w i th on e an oth er .? W i th th ei r d ebu t col l ect i on t h at h as been d escr i bed as a si m p l e, st r eam l i n ed an d th or ou gh ly el egan t as th ey r em ai n to stay tr u e t o a d esi gn p h i l osop h y of i n tegr i t y.

* M uch gratitude goes to T heresa

Falduti, Store M anager of La Soie Walnut Creek and Karla Rivera, Regional M anager for their hospitality during their flagship store opening. For more photographs from inside this exclusive bridal event please visit Amanda and28Adam Photography

T h e ex p r essi on on bot h Jam es an d M ar k s f aces t ol d a st or y of d et er m i n at i on an d i m p or t an ce of t h ei r h i st or y t oget h er as d esi gn er s, al on g w i t h t h ei r u n i qu e sy n er gy f or on e an ot h er . Cl osi n g t h e i n t er v i ew on a sen t i m en t al n ot e I asked , ?D i d y ou ever t h i n k y ou m i gh t be w h er e y ou ar e t od ay ?? A f t er a m om en t of si l en ce Bad gl ey h u m bly an sw er ed by st at i n g, ?W e w er e cer t ai n ly w or k i n g ver y h ar d t ow ar d s t h e goal , bu t n o, y ou n ever t ake i t f or gr an t ed . T h e i n d u st r y i s l i ke t h i s,? Bad gl ey ex t en d s h i s ar m s t o r ep r esen t sp ace as h e con t i n u es. ?I t h i n k y ou ?r e con st an t ly f eel i n g l i ke y ou r cl i m bi n g u p h i l l , an d t h en y ou r eal i ze t h at t h i n gs ar e goi n g r eal w el l an d t h en y ou h ave t h e n ex t obst acl e?. h t t ps:/ / r ich in lovef ash ion .com

I s so m et h i n g b l o ck i n g y o u f r o m f eel i n g ?su ccessf u l ?? So m et h i n g t h at i s co m p l et el y h o l d i n g y o u b ack f r o m t h e su ccess y o u d esi r e i n y o u r l i f e o r car eer ? A r e y o u so b u sy i n y o u r l i f e t h at y o u f eel y o u d o n ?t k n ow w h er e t o st ar t ? T h e t i m e i s N O W t o b eco m e su ccessf u l n o t o n l y i n y o u r car eer , y o u r b u si n ess, b u t al so y o u r l i f e.

O n e o n O n e C o ach i n g (12 sessi o n s): D u r i n g t h ese 12 sessi o n s w e w i l l w o r k o n : W e w i l l w o r k o n d i scov er i n g an d r el easi n g y o u r l i m i t i n g b el i ef s an d em o t i o n al b l o ck s t h at ar e st o p p i n g y o u f r o m ach i ev i n g y o u r GO A L S. W e w i l l go t o t h e r o o t cau ses o f t h o se l i m i t i n g b el i ef s an d em o t i o n al b l o ck s by w o r k i n g w i t h y o u r i n n er ch i l d (r en ) t o h el p t h em f eel w o r t h y, l ov ed , saf e, an d p r o t ect ed . U n r eso l v ed i ssu es i n ch i l d h o o d al w ay s p r esen t t h o u gh t s, f eel i n gs, an d b eh av i o r s t h at d o n o t su p p o r t y o u r go al s an d d r eam s. T h i s i s w h y i n n er ch i l d w o r k i s so cr i t i cal t o y o u r su ccess. D i scov er i n g an d r el easi n g y o u r l i m i t i n g b el i ef s an d em o t i o n al b l o ck s t h at ar e st o p p i n g y o u f r o m ach i ev i n g y o u r GO A L S.

I am a r ef u gee. I l i ved i n a r ef u gee cam p f or t en y ear s, bef or e com i n g t o t h e U n i t ed St at es as a f i f t een - y ear - ol d . I ?ve over com e a l ot of t r au m a an d sex u al abu se. I al l ow ed al l of t h i s t o h ol d m e back f r om bei n g au t h en t i c, f r om bei n g w h o I am as a r eal p er son , f r ee t o en joy l i f e an d t o l i ve f u l ly. D ep r essi on w as m y go- t o ch oi ce an d i t at e m y sou l ou t . I becam e obese an d t h en ju st abou t f ou r - y ear s- ago I sai d , ?T h at ?s i t , n o m or e!? an d t h at ?s w h en m y t r an sf or m at i on st ar t ed . T hese days, I am drawn to the power to change how I think and inspire others to do the same.

I cam e f r om a f am i ly t h at h ad f i gh t s an d ar gu m en t s ever y d ay. D o es t h at so u n d f am i l i ar ? T h i n gs w er e t h r ow n an d br oken , l ou d scr eam i n g voi ces cou l d be h ear d f or m i l es an d ever y on e?s Egos w er e i n h i gh gear . T h er e w as em ot i on al an d p h y si cal abu se t h at w en t on f or t w en t y y ear s of m y l i f e i n t h i s f am i ly, m y f am i ly. I d on ?t bl am e m y p ar en t s, t h ey bot h l ear n ed i t f r om t h ei r p ar en t s. I l ear n ed i t t oo. I t r eat ed t h e f at h er of m y k i d s l i ke cr ap . Bef or e I st ar t ed m y t r an sf or m at i on , I d i d n ?t h ave an i d en t i t y. I t ook on t h e i d en t i t y of t h e p er son I w as m ar r i ed t o. I d i d n ?t ex i st . I d i d n ?t even k n ow w h at I l i ked . Peace i s w h o l en ess. I t ?s w h at w e ar e al l act u al l y seek i n g. I h ad t o t each m y sel f t o l ear n w h at p eace w as. I t u r n ed t o book s. I r ead , i n vest ed i n cou r ses an d p r act i ced ever y t h i n g I l ear n ed . I sh ar ed w i t h ot h er s as w el l . I t becam e i n gr ai n ed i n m e. I al so l ear n ed p eace t h r ou gh m ed i t at i on . I w ou l d f i n i sh m ed i t at i n g an d t h en cr y. I sh ed a l ot of p ai n an d t ear s af t er m y m ed i t at i on s. T h e r esu l t i s t h at I f ou n d p eace. T h at ?s w h y I cr eat ed a FREE M ed i t at i o n V i d eo Ser i es f o r B egi n n er s.

BIO-ENERGETIC SCANNING YOUR HEADING

HERE

O v er 70 % o f p eo p l e su f f er f r o m f u n ct i o n al d i st u r b an ces. T h ese i m b al an ces ar e t h e r o o t cau se o f sy m p t o m s i n y o u r b o d y. B i oEn er get i c scan n i n g can h el p d et er m i n e t h e i m b al an ces so t h e p r o b l em ar eas can b e t r eat ed . W e al so p r e- scr een p o t en t i al t h er ap eu t i c r em ed i es an d m easu r e y o u b o d y 's r esp o n se t o t h em . Fo r ev er y d i st u r b an ce t h at i s i d en t i f i ed by y o u r b o d y w e i m p r i n t t h e r em ed y t h at r eso n at es w i t h y o u t h e m o st t h at w i l l b r i n g y o u r b o d y b ack t o b al an ce. T h e scan i s b en ef i ci al f o r m an y i m b al an ces su ch as al l er gi es, d i gest i v e i ssu es, m et ab o l i c d i st u r b an ces, t ox i n s, i n f ect i o n s, sl eep an d m an y m o r e!

Kar en Bolt RN, BSN

K ar en h as h ad a l i f e- l on g p assi on f or h eal t h an d h eal i n g. A r egi ster ed n u r se f or over 30 y ear s an d a r egi st er ed y oga t each er , K ar en ow n ed a GN C f r an ch i se f or sever al y ear s an d h as an ex ten si ve k n ow l ed ge of su p p l em en t s. H er f am i l i ar i ty w i th an atom y an d p h y si ol ogy en h an ces al l asp ects of h er h eal i n g p r act i ce. ? K ar en ?s p er son al jou r n ey t o h eal t h an d w el l n ess h as l ed h er to ex p er i en ce m an y d i f f er en t h eal i n g m od al i t i es av ai l abl e to h eal y ou r bod y, m i n d & sp i r i t . A s a w el l n ess p r acti ti on er , K ar en sou gh t t r ai n i n g i n sever al f or m s of h eal i n g i n cl u d i n g Bi o En er get i c scan n i n g, N u t r i t i on , Su p p l em en tati on , Br eath w or k , L i f e Coach i n g, Cr y st al H eal i n g, D i v i n e I n ter ven ti on , Rei k i an d ot h er f or m s of en er gy w or k . Sh e h as sp en t cou n t l ess h ou r s r esear ch i n g qu al i t y su p p l em en ts an d al i gn i n g w i t h som e of t h e best com p an i es avai l abl e. A s sh e ex p l or ed t h ese aven u es t h e seed f or th e Bod y D y n am i cs Cen t er w as p l an t ed . K ar en ?s l on g ti m e l ove an d ap p r eci at i on f or cr y st al s, t ool s sh e u ses i n h er h eal i n g an d scan n i n g sessi on s, h as l ed h er t o co- ow n i n gm y d r eam cr y st al s.com w i t h Kel ly H av ar d . T h e cr y stal s h ave p l aces of h on or i n h er h om e an d h ave becom e tool s sh e u ses i n h er h eal i n g an d scan n i n g sessi on s.

K ar en 's ap p r oach i s a com p r eh en si ve on e ad d r essi n g m i n d , bod y an d sp i r i t . Sh e bel i eves t h at i n or d er t o h eal on e h as t o ad d r ess n ot on ly t h e r oot cau se i n y ou r bod y, bu t al so t h e or i gi n al cau se i n y ou r l i f e. W i t h t h e assi st an ce of t h e Q est Bi o- En er get i c scan n i n g d ev i ce, sh e i s abl e t o h el p h er cl i en t s get t o t h e r oot cau se of m an y p h y si cal ai l m en t s su ch as al l er gi es, d i gest i ve m al ad i es, ci r cu l at or y d i st u r ban ces, i m m u n e d i sor d er s, joi n t ai l m en t s, sk i n af f l i ct i on s, sl eep d i sor d er s, u r i n ar y i ssu es, m al e an d f em al e d i sor d er s an d m an y m or e. I m p r i n t ed r em ed i es an d h i gh qu al i t y n u t r i t i on al su p p l em en t s h ave assi st ed h er cl i en t s i n ach i ev i n g op t i m al h eal t h i n al l ci r cu m st an ces. K ar en al so i m p l em en t s al l h er t ool s su ch as br eat h w or k an d l i f e coach i n g t o gi ve h er cl i en t s al l t h e t ool s t h ey n eed t o i m p r ove t h ei r h eal t h an d w el l bei n g.

DR. MARQUITA BLADES

Br oiled Salm on By Lin dsay Fu n st on

I N GRED I EN T S - 4 (4- oz.) sal m on f i l l et s - 1 t bsp . Gr ai n y m u st ar d - 2 cl oves gar l i c, f i n ely m i n ced - 1 t bsp . f i n ely m i n ced sh al l ot s - 2 t sp . f r esh t h y m e l eaves, ch op p ed , p l u s m or e f or gar n i sh - 2 t sp . f r esh r osem ar y, ch op p ed - Ju i ce of 1/ 2 l em on - kosh er sal t - Fr esh ly gr ou n d bl ack p ep p er - L em on sl i ces, f or ser v i n g D I REC T I O N S 1. H eat br oi l er an d l i n e a bak i n g sh eet w i t h p ar ch m en t . I n a sm al l bow l , m i x t oget h er m u st ar d , gar l i c, sh al l ot , t h y m e, r osem ar y, an d l em on ju i ce an d season w i t h sal t an d p ep p er . Sp r ead m i x t u r e al l over sal m on f i l l et s an d br oi l , 7 t o 8 m i n u t es. 2. Gar n i sh w i t h m or e t h y m e an d l em on sl i ces an d ser ve.

DR. CARM EN LANDRAU M D. w w w.dr lan dr au .com

C ar m en W . L an d r au , M D i s a boar d cer t i f i ed p h y si ci an w h o sp eci al i zes i n car d i ol ogy an d i s a p r of essi on al key n ot e sp eaker w h o u ses h er ex p er i en ce n av i gat i n g a m al e- d om i n at ed an d h i er ar ch i cal car eer t o em p ow er ot h er w om en t o r ecogn i ze t h ei r t al en t s, r egai n con f i d en ce, an d t ake t h e n ex t st ep s i n t h ei r car eer s an d i n l i f e. A s a m em ber of t h e sp eaker ?s bu r eau of t h e A m er i can H ear t A sso ci at i o n an d t h r ou gh ou t h er car eer , D r . L an d r au h as p r esen t ed bot h l i ve an d on T V t each i n g abou t p r even t i on an d m an agem en t of h ear t d i sease i n w om en an d i n t h e ad u l t p op u l at i on i n gen er al . "Ever y y ear 1 i n 3 w om en d i e of h ear t d i sease." "M or e w om en d i e of h ear t d i sease t h an al l ty p es of can cer com bi n ed ." "80 % of car d i ac even ts can be p r even ted w i th ed u cati on an d l i f esty l e ch an ges." "T h e h i gh er th e bod y m ass i n d ex , t h e h i gh er th e r i sk of associ at ed d i sease."

D r . L an d r au com p l et ed h er m ed i cal t r ai n i n g at Pon ce Sch ool of M ed i ci n e i n Pu er t o Ri co, f ol l ow ed by a r esi d en cy i n i n t er n al m ed i ci n e an d f el l ow sh i p i n car d i ol ogy at t h e M cGover n M ed i cal Sch ool , f or m er ly k n ow n as T h e U n i ver si t y of Tex as M ed i cal Sch ool i n H ou st on . A f t er h er gr ad u at i on sh e w as h i r ed as p ar t of t h e st af f of t h e car d i ol ogy d i v i si on at U T an d l at er on d eci d ed t o op en h er ow n p r i vat e p r act i ce. D r . L an d r au h as been f eat u r ed i n H Tex as M agazi n e, r ecogn i zed am on g H ou st on ?s Top D oct or s, an d i s a con t r i bu t or t o on l i n e jou r n al s. Sh e i s av ai l abl e f or sp eak i n g t o cor p or at i on s, gr ou p s, w or k sh op s an d coach i n g sessi on s.

CH O CO L AT E CO O K I ES & CREA M INGREDIENTS:

1 r eci p e ch ocol at e cake* , baked i n t o t w o 9- i n ch r ou n d s an d cool ed - 1 f u l l - si ze p ack age O r eo (3 sl eeves) C h o co l at e B u t t er C r eam - 2 cu p s bu t t er , sof t en ed - 7 cu p s p ow d er ed su gar - 1 cu p cocoa p ow d er - 6 t bsp m i l k - 1 t bsp v an i l l a - d ash of sal t D I REC T I O N S: 1. U se an el ect r i c m i x er t o m ak e t h e b u t t er - cr eam : beat t h e bu t t er u n t i l sm oot h . A l t er n at ely ad d t h e p ow d er ed su gar an d a t abl esp oon of l i qu i d (t h e m i l k or t h e v an i l l a), an d m i x i n bet w een each ad d i t i on . M i x i n t h e sal t an d t h e cocoa p ow d er , an d beat u n t i l sm oot h . 2. Cr u sh t h e r em ai n i n g O r eos* . 3. Pl ace on e l ay er of ch ocol at e cake on a ser v i n g p l at e or cake st an d . 4. Sp r ead ch ocol at e f r ost i n g over t h e cake an d t op w i t h O r eo cr u m bl es. 5. Pl ace t h e secon d l ay er of cake on t op . 6. Sp r ead ch ocol at e f r ost i n g over t h e r est of t h e cake an d t op w i t h m or e O r eo cr u m bl es. 7. Keep ch i l l ed u n t i l r ead y t o ser ve.

5 C r o ssFi t M ov es T h at D el i v er Jaw - D r o p p i n g Resu l t s

B y A sh l ey M at eo

W i th a m ove cal l ed "D eath By Bu r p ees," y ou k n ow Cr oss- f i t i s m ega i n t en se. Bu t t h e p r ogr am 's m i l i t ar i st i c ap p r oach t o f i tn ess h asn 't kep t i t f r om bu i l d i n g an al m ost f an at i cal d evot i on f r om i t s f ol l ow er s. W om en m ake u p n ear ly 60 p er cen t of al l Cr oss- f i t p ar t i ci p an t s, accor d i n g t o t h e A m er i can Cou n ci l on Exer ci se (ACE). T h at?s p r obably becau se t h e r egi m en act u al ly w or k s: I n on e st u d y by r esear ch er s at t h e U n i ver si t y of W i scon si n - L a Cr osse?s exer ci se p h y si ol ogy p r ogr am , i n col l abor at i on w i t h ACE, w om en w h o p er f or m ed t w o d i f f er en t Cr oss Fi t w or kou ts bu r n ed over 12 cal or i es p er m i n u t e, an d m ai n t ai n ed an el ev at ed h ear t r at e t h r ou gh ou t t h e en ti r e w or kou t. T r an sl at i on : T h ose l ad i es w er e seei n g ser i ou s r esu l t s. W h et h er y ou ?r e a Cr oss Fi t n ew bi e or y ou k n ow y ou r w ay ar ou n d a gy m , t h ese f i ve m oves ar e on es al l w om en sh ou l d be d oi n g. ?I n m y ex p er i en ce, t h ese p ar t i cu l ar exer ci ses h ave ben ef i t ed w om en w h et h er t h ey ?r e begi n n er or ex p er i en ced ath l etes," say s Col l een D el an ey, t h e ow n er of Gr een w i ch Cr oss Fi t. ?

5 C r o ss- f i t M ov es T h at D el i v er Jaw - D r o p p i n g Resu l t s

?T h ey ?ll r ev u p y ou r m etabol i sm , t h ey h ave a p r ol on ged cal or i e bu r n / m etabol i c ef f ect af ter t h e w or kou t i s f i n i sh ed , an d th ey ?r e f u l l - bod y exer ci ses w or k i n g ever y t h i n g f r om y ou r sh ou l d er s t o y ou r qu ad s an d i n betw een .? H ow t o :Pl ace th e bar on y ou r sh ou l d er s i n th e f r on t- r ack p osi ti on (i n f r on t of y ou r sh ou l d er s as op p osed to beh i n d t h em ). You r h an d s sh ou l d be ju st ou t si d e t h e sh ou l d er s w i th a l oose f i n ger ti p gr i p , an d f eet ju st w i d er t h an sh ou l d er - w i d th , i n a squ at stan ce(a). L ow er i n to a squ at , p u sh i n g h i p s back an d d ow n , w h i l e d r i v i n g y ou r el bow s u p (b). O n ce y ou h i t y ou r squ at d ep t h , d r i ve th r ou gh y ou r h eel s to r et u r n to st an d . O n ce th e h i p s op en u p , d r i ve th e bar bel l st r ai gh t over h ead an d f u l ly l ock ou t t h e el bow s(c). L ow er th e bar sl ow ly an d r ep eat. I f y ou d on ?t h ave a bar bel l , u se d u m bbel l s. D o t h r ee set s of 12 r ep s.

W h y y o u sh o u l d d o i t :Fi r st of al l , ?th i s m ovem en t w i l l sp i ke y ou r h ear t r at e l i ke n o ot h er ,? say s D el an ey, w h i ch i s gr eat f or f i r i n g u p y ou r m et abol i sm . N ot t o m en t i on , w ei gh t t r ai n i n g as a w h ol e h as been p r oven t o st r en gt h en y ou r bon es? som et h i n g t h at ?s esp eci al ly i m p or t an t f or w om en , w h o ar e m or e l i kely t o su f f er f r om ost eop or osi s l at er i n l i f e t h an m en . H ow t o : St an d w i t h y ou r f eet h i p - w i d t h ap ar t , t h en ben d y ou r k n ees t o l ow er y ou r h an d s t o t h e f l oor . Ju m p bot h f eet back t o m ove i n t o a p l an k an d l ow er y ou r ch est t o t h e f l oor (a). Pu sh back u p i n t o a p l an k . Ju m p y ou r f eet back u p t o y ou r h an d s(b). T h en as y ou st an d u p , ju m p i n t o t h e ai r an d cl ap y ou r h an d s over h ead (c). Rep eat . D o as m an y r ep s as y ou can i n 60 secon d s. D o t h r ee set s. 38

W h y y o u sh o u l d d o i t :?T h i s si m p l e m ovem en t w i l l t est y ou r st r en gt h an d aer obi c cap aci t i es,? say s D el an ey. I n f act , 10 q u i ck b u r p ee r ep et i t i o n s sp eed u p y o u r m et ab o l i sm as ef f ect i v el y as a 30 - seco n d sp r i n t ? an d co n si d er i n g t h e f act t h at w o m en n at u r al l y h av e a l ow er m et ab o l i sm t h an m en , t h at ?s a p l u s.

H ow t o: St an d abou t 12 i n ch es aw ay f r om a st u r d y box . Get i n to an ath l et i c st an ce w i th y ou r k n ees sl i gh t ly ben t , f eet sh ou l d er - w i d th ap ar t an d y ou r w ei gh t on th e bal l s of y ou r f eet (a). Sl i gh t ly ben d y ou r k n ees an d u se y ou r ar m s to qu i ck ly ju m p on t o t h e cen ter of th e step (b). T h en i m m ed i ately step or ju m p back d ow n to st ar t (c), l an d i n g sof t ly on t h e bal l s of y ou r f eet. Rep eat . D o as m an y r ep s as y ou can i n 20 secon d s, w or k i n g y ou r w ay u p to on e m i n u t e. D o th r ee sets. W h y y o u sh o u l d d o i t :?Ply om et r i cs bu i l d ex p l osi ven ess an d p ow er , w h i ch w i l l take y ou r str en gt h s t o n ew l evel s,? say s D el an ey. T h ey al so h el p p r even t i n ju r y by en h an ci n g joi n t st abi l i ty i n th e l ow er bod y ? an ar ea w h er e stu d i es sh ow f em al e ath l et es ar e m or e l i kely to f ace i n ju r i es th an m al e ath l etes.

H ow t o : St an d w i t h y ou r f eet sh ou l d er - w i d t h ap ar t . Ben d y ou r k n ees, p u sh y ou r h i p s back , an d gr ab t h e t op of t h e ket t l e- bel l w i t h bot h h an d s. Sw i n g i t back bet w een y ou r l egs(a). A s y ou st an d u p , sn ap y ou r h i p s f or w ar d , squ eeze y ou r gl u t es, an d sw i n g t h e ket t l e- bel l t o ch est h ei gh t , t h en above y ou r h ead (b). L et i t f al l back t h r ou gh y ou r l egs, bu t d on 't p u t i t d ow n . Rep eat . D o t h r ee set s of 15 r ep s. W h y y o u sh o u l d d o i t :?I f y ou w an t t o i m p r ove y ou r p ost u r e, y ou bet t er st ar t sw i n gi n g?!? say s D el an ey ? an d t h at ?s esp eci al ly i m p or t an t f or w om en w h o w ear h i gh h eel s at w or k al l d ay, w h i ch can act u al ly al t er t h e p ost u r e of y ou r sp i n e. ?Ket t l e- bel l sw i n gs w or k y ou r p ost er i or ch ai n , st r en gt h en i n g, t h e gl u t es, h am st r i n gs, an d cor e, so y ou st an d u p t al l er .? H ow t o : Gr ab a w ei gh t ed p l at e an d l i f t i t over h ead w i t h el bow s l ocked (a). St ep y ou r l ef t l eg f or w ar d , w i t h y ou r k n ee t r ack i n g over t h e t oe, i n t o a l u n ge(b). D r i ve t h r ou gh y ou r h eel t o com e back t o a st an d i n g p osi t i on , t h en r ep eat w i t h t h e r i gh t l eg. T h at 's on e r ep . D o t h r ee set s of ei gh t r ep s. W h y y o u sh o u l d d o i t : W om en h ave ap p r ox i m at ely 52 p er cen t of t h e u p p er bod y st r en gt h of m en , so i n cor p or at i n g m oves t h at f i r e u p y ou r bi cep s, u p p er back , an d sh ou l d er s i s i m p or t an t . ?Pl u s, t h e over h ead l u n ge i m p r oves y ou r bal an ce an d cor e st abi l i t y an d bu i l d s st r en gt h i n t h e qu ad s an d gl u t es, m ak i n g i t a t ot al - bod y m ove,? say s D el an ey.

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I f eel t h e n eed t o p r ef ace al l o f t h i s by say i n g t h at , y es, I am si n gl e, ov er 4 0 , an d h av e n ev er b een m ar r i ed . N o , i t d o es n o t m ak e m e a r ed f l ag w h en i t co m es t o m e b ei n g p er cei v ed as ?d at eab l e? o r ?u n - d at eab l e?. I t h i n k i t i s o n l y f ai r t h at I d eb u n k a f ew assu m p t i o n s t y p i cal l y af f i l i at ed w i t h w o m en o f m y st at u s: O n e: I d o w an t t o get m ar r i ed so m ed ay. H ow ev er , d i v o r ce r u n s m o r e- t h an - r am p an t i n m y f am i l y an d I h av e n o d esi r e t o co n t i n u e t h e t r ad i t i o n . I ?m b ei n g sel ect i v e i n m y ch o i ce an d i f t h at m ean s get t i n g m ar r i ed at 6 0 an d d y i n g at 80 , h ey, i t w as st i l l a go o d 20 - y ear r u n . I ?m go o d w i t h t h at . T w o : I t ?s n o t f o r a l ack o f o p p o r t u n i t y. A s a m ar r i age l i f e co ach , I ?v e seen p eo p l e ?t al k t h em sel v es i n t o? get t i n g m ar r i ed w h et h er i t ?s b ecau se t h ey ?r e h o r n y, t h ei r b i o l o gi cal cl o ck i s t i ck i n g, t h ey ?r e af r ai d t o b e al o n e, o r t h ey t h i n k t h ey can ?t d o b et t er t h an t h e o n e w h o ask ed . L i st en , i f y o u h av e t o co n v i n ce y o u r sel f t o m ar r y so m eo n e, y o u b o t h d eser v e b et t er . [ T w eet "I f y o u h av e t o co n v i n ce y o u r sel f t o m ar r y so m eo n e, y o u b o t h d eser v e b et t er . A n d m o r e."] Text A n d m or e. T h r ee:I t w asn ?t i n m y p l an s t o b e 4 2 an d st i l l si n gl e. H ow ever , I d o a l ot of r esear ch an d I k n ow t h at get t i n g m ar r i ed u n d er 25 d oesn ?t br i n g t h e best r esu l ts. I al so k n ow th at bi bl i cal ly, 30 sy m bol i zes ?m at u r i t y f or m i n i st r y ? so som ew h er e i n t h e 30 s i s a r eal ly n i ce age to even start t o con si d er m ar r i age, esp eci al ly w h en i t com es t o m en . Pl u s, som eti m es l i f e i s ju st so M U CH , so FU L L , an d so D EM A N D I N G, t h at t i m e f l i es. 40

So , w i t h al l o f t h at o u t o f t h e w ay, I ?m go i n g t o sp ar e y o u a h y p er - d ef en si v e r an t ab o u t h ow I d o n ?t n eed a m an o r w an t o n e. I l ov e m en ! I n eed an d w an t o n e. Ju st n o t i n a n eed y w ay an d b ei n g i n m y 4 0 s h el p ed t o b r i n g m e t o t h at p l ace o f p eace w h er e I can see m y sel f n eed i n g a m an w i t h o u t an y o f t h e n eed y b eh av i o r s t h at o n ce cam e w i t h i t . B el ow ar e t h e l esso n s I l ear n ed al o n g t h e d ecad es ab o u t l ov e an d r el at i o n sh i p s an d u l t i m at el y w h y I am o k ay w i t h w ai t i n g f o r t h e l ov e I d eser v e: W h en y o u ?r e i n y o u r 20 s, y o u w an t so m eo n e w h o i s cu t e. T h i s d o esn ?t ap p l y t o al l 20 - so m et h i n gs, b u t i t w as m y (an d m y f r i en d s at t h e t i m e) p er so n al ex p er i en ce t h at d u r i n g t h at d ecad e, y o u ?r e st i l l t r y i n g t o f i gu r e o u t w h o t h e h eck y o u ar e. So m et i m es, u n f o r t u n at el y, y o u ?l l al l ow o t h er s- - - w h et h er i t ?s u n h eal t h y f r i en d s, b ad b oy f r i en d s, o r t h e m ed i a- - - t el l y o u w h o y o u ar e. A n d i f y o u b el i ev e t h e l y i n g h y p e an d y o u d o n ?t t h i n k y o u ?r e p r et t y en o u gh , sm ar t en o u gh , w o r t h y en o u gh , w h o ev er t el l s y o u t h at y o u ar e, y o u ?r e so t h an k f u l f o r t h ei r v al i d at i o n t h at y o u set t l e. O r , y o u d o n ?t t h i n k y o u ?r e at t r act i v e, so y o u go o n a m i ssi o n t o f i n d so m eo n e w h o co m es i n a p r et t y p ack age t o p r ov e t h at y o u ?r e n o t as u gl y as y o u t h i n k y o u ar e. 20 - so m et h i n gs r ead i n g t h i s, l i st en : I d at ed a l o t o f cu t i e p i es. T h ey ab o u t t o o k m y u t er u s o u t . A i m h i gh er . [ T w eet "I d at ed a l o t o f cu t i e p i es. T h ey ab o u t t o o k m y u t er u s o u t . A i m h i gh er ."] ?W h en y o u ?r e i n y o u r 30 s, y o u w an t a r el at i o n sh i p .? H on estly, f or m e, m y 30 s w as abou t h eal i n g f r om m y 20 s! N o joke. A n d w h en y ou ?r e i n t h e p r ocess of get t i n g y ou r ow n sel f (back ) toget h er , i t ?s an act of l ove t o d o i t i n sol i t u d e. T h e ?br oken y ou ? t en d s t o see l i f e ver y d i f f er en tly th an th e w h ol e y ou . T h at m ean s y ou t en d t o be at t r act ed t o d i f f er en t k i n d s of p eop l e t oo. M y l ast boy f r i en d w as ar ou n d 31. W e st op p ed h av i n g sex w h en I w as 32. I l i ked t h e com f or t of bei n g i n a r el at i on sh i p , bu t i t alw ay s f el t l i ke som et h i n g w as m i ssi n g. A n d th er e w as. I n y o u r ear l y 30 s, y o u r eal i ze y o u w an t a r el at i o n sh i p . I n y o u r l at e 30 s, y o u r eal i ze y o u w an t an aw eso m e r el at i o n sh i p - - - o r n o t o n e at al l . A t l east t h o se o f u s w h o?v e l ear n ed f r o m o u r p ast co m e t o t h i s co n cl u si o n . [ T w eet "T h e b r o k en y o u t en d s t o see l i f e v er y d i f f er en t l y t h an t h e w h o l e y o u ."] W h en y o u ?r e i n y o u r 4 0 s, y o u w an t so m eo n e w h o can f i x y o u r car . I t ?s f u n n y bu t t r u e. A l t h ou gh I ?m i n m y ear ly 40 s an d I ?m su r e I ?ll h ave som e r evel at i on s at 50 abou t t h i s st at em en t , f or n ow I k n ow t h i s: I n y ou r 40 s, y ou ?ve been th er e/ d on e t h at m or e t h an y ou ?d l i ke t o ad m i t . You ?ve seen t h e r om an t i c ch i ck f l i ck s an d h ad y ou r f ai r sh ar e of tr y i n g t o i m i t at e t h em i n r eal l i f e. N ow y ou ?r e m or e p r act i cal .

Yo u st i l l w an t l ov e. Yo u st i l l d esi r e p assi o n . Sh o o t , I ?v e b een n o t get t i n g an y f o r t o o l o n g n ow t o n o t ex p ect so m e m i n d - b l ow i n g sex ! B u t y o u w an t so m eo n e w h o co m p l em en t s y o u r l i f e, w h o y o u can b e h o n est w i t h ab o u t y o u r d r eam s, an d w h o w i l l r u b y o u r f eet w h en y o u ?v e b een gr i n d i n g t h e p ay m en t al l d ay. So m eo n e w h o y o u w o n ?t h av e t o w o r r y ab o u t cal l i n g A A A ab o u t r egar d i n g y o u r car b ecau se h e?s go t t h e so l u t i o n , w h o y o u can p i l l ow t al k w i t h , p r ay w i t h , co n q u er t h e w o r l d b et t er t o get h er t h an ap ar t w i t h . L o o k s ar e a b o n u s. C h ar act er m ean s m o r e. C h ar m i n g i s n o t a p r i o r i t y. B ei n g sp i r i t u al l y so l i d i s. M at u r e, p r o act i v e, i n t en t i o n al . T h ese ar e t h e w o r d s y o u f i n d y o u r sel f u si n g w h en d escr i b i n g w h at y o u ?r e l o o k i n g f o r . M y 4 0 s h av e b r o u gh t m e t o t h i s p l ace ? a p l ace o f n o t w an t i n g t h e f ai r y t al e, a p l ace o f w an t i n g t o b e a w h o l e w o m an w i t h a w h o l e m ai n ar eal l ov e. M y bei n g 42 an d n ot m ar r i ed i s n ot som e r ed f l ag. I t ?s a bad ge of h on or . Real t al k . I w r ote a book abou t m y over 10 an d u n d er 15 sex p ar t n er s, an d f ou r abor t i on s i n m y f i r st book I n si d e of M e: L esson s of L u st , L ove an d Red em p t i on . A l th ou gh I 've m ad e som e m i st akes, I ?ve been abst i n en t f or goi n g on a d ecad e n ow. To get som et h i n g y ou ?ve n ever h ad , d o som et h i n g y ou ?ve n ever d on e, r i gh t ? T h ese f ou r d ecad es t au gh t m e som e t h i n gs, t h at h ave m ad e m e, m e. M y bei n g 42 an d n ot m ar r i ed i s a bl essi n g. For m y p r esen t sel f an d m y f u t u r e bel oved . Sam e goes f or an y oth er w om an w h o can f eel m e.

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L i f esty l e ex p er t, i n ter i or d esi gn er , p h i l an t h r op i st , an d m oti vat i on al sp eaker . Ky m ber ly n L acy h as alw ay s h ad a f l ai r f or st y l e, i n t er i or d esi gn , al l t h i n gs d om esti c, an d al l th i n gs p r et t y. A s a ch i l d , Ky m ber ly n en joy ed cl i p p i n g p i ctu r es f r om m agazi n es t o cr eat e i n sp i r at i on boar d s an d p l ay i n g i n h er f ath er 's an ti qu e stor e. Ky m ber ly n 's gi f t an d p assi on f or i n t er i or d esi gn w as f u el ed af ter h er ch i l d h ood h om e w as en gu l f ed i n f l am es, d eem ed a total l oss, an d w i t n essi n g h er y ou n ger br ot h er bei n g sever ely bu r n ed on over 90 % of h i s bod y. ? T h e d evast ati on l ef t Ky m ber ly n w i t h em ot i on al scar s t h at w ou l d l at er i l l u m i n at e th e p ath w ay to h er d est i n y. A f t er t h e f i r e, Ky m ber ly n 's f at h er obt ai n ed h i s con tr actor 's l i cen se so h e cou l d of f i ci al ly over see t h e bu i l d i n g of t h ei r h om e. A gai n st h er m ot h er 's w i l l , Ky m ber ly n d i ssed t h e t r ad i t i on al d u t i es of a sou th er n bel l e. Sh e h ad a d esi r e an d i n cl i n at i on t o t ag- al on g w i t h h er f ath er , as a d ad d y 's gi r l h er f at h er al l ow ed h er t o d o ju st t h at . W h i l e w or k i n g al on gsi d e h er f at h er Ky m ber ly n w as i n t r i gu ed w i t h t h e d evel op m en t of bl u ep r i n ts, p ai n t |f i n i sh i n g sel ect i on s, t h e d ay t o d ay l ogi sti cs of a con tr actor , an d of cou r se m ast er i n g p ow er t ool s. Ky m ber ly n 's ch i l d h ood ex p er i en ces cu l t i vat ed h er gi f t , h er p assi on , an d t h e p u r p ose beh i n d h er br an d . Sh e f ost er ed h er l ove of i n t er i or d esi gn by st u d y i n g i n ter i or d esi gn as a p ost baccal au r eat e at t h e U n i ver si t y of Cen t r al A r k an sas an d l ater th e M ast er 's i n A r ch i t ect u r e an d I n t er i or D esi gn p r ogr am at T h e Acad em y of A r t U n i ver si t y (San Fr an ci sco, CA ). Ky m ber ly n ?s d esi gn sty l e boast s sop h i st i cat i on , el egan ce, an d t i m el essn ess. ? 46

Ky m ber ly n bel i eves th e Fr en ch l an gu age br i n gs an el em en t of sop h i sti cati on to d esi gn . Sh e of t en f r am es Fr en ch p h r ases or l eaves h an d w r i t t en n ot es w r i t t en i n Fr en ch f or cl i en ts. Ky m ber ly n 's d esi gn s h ave been seen on CBS, N BC, FO X 16, El l e, L u ck y M agazi n e d u bbed h er as an "I n t er i or D esi gn er to W atch , 20 15", H er w or k "T h e O f f i ce of I n sp i r at i on " gr aced th e p ages of H ear t & Sou l M agazi n e, al on gsi d e M i sty Cop el an d , t h e f i r st bl ack f em al e p r i n ci p al d an cer f or th e A m er i can Bal l et T h eat er , W om en 's Essen ce M agazi n e, f eat u r ed h er as a "W om an of Essen ce f or 20 15", sh e w as r ecen t ly n om i n at ed as Top A f r i can - A m er i can I n ter i or D esi gn er , 20 16, Sh e w as r ecen t ly h on or ed as on e of t h e "Top I n ter i or D esi gn er s t o W at ch ,20 17" i n th e cou n tr y, am on gst cou n t l ess ot h er s n at i on al an d l ocal f eatu r es. Ky m ber ly n i s of ten a f eatu r ed d esi gn er an d p r od u ct am bassad or f or K i r k l an d 's. Ky m ber ly n h as al so d evel op ed p ar tn er sh i p s w i t h n u m er ou s n at i on al br an d s su ch as H i l ton H otel s, Potter y Bar n , W i l l i am s- Son om a, Good w i l l I n d u str i es, Bass Pr oSh op , O ?Ver l ay ?s, ReI n ven t ed V i n tage, Tar get , an d a h ost of ot h er s. Ky m ber ly n i s al so a m em ber of t h e Sh er w i n W i l l i am s Pr of essi on al Ad v i sor y Pan el . Ci t y of L i t t l e Rock , M ay or M ar k St od ol a p r ocl ai m ed Ju ly 18 (Ky m ber ly n 's of f i ci al d ate of bi r t h ) as "Ky m ber ly n L acy D ay " i n th e ci ty of L i tt l e Rock , A R f or h er d ed i cat i on an d p h i l an th r op i c con t r i bu t i on s i n t h e com m u n i ty. Sh e cu r r en tly d esi gn s r esi d en t i al an d com m er ci al i n ter i or s f or cl i en t s f r om ar ou n d t h e gl obe i n cl u d i n g cel ebr i ty f ash i on d esi gn er L i n d a Row e-T h om as, T h e Ron al d M cD on al d H ou se, an d sever al f am ed ath l etes.

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HaleyFI TRD Sp eak i n g o f C o f f ee? I l ove i t al l . I ?m alw ay s i n sear ch of h i p st er cof f ee sh op s w h er e br ew i n g cof f ee l ook s l i ke a sci en ce p r oject . T h e Fr en ch p r esses, t h e p ou r over s, t h e col d br ew s, th e p er col ator s, y ou n am e i t . T h e ex p er i en ce an d p r esen tati on of som e of t h ese con t r ap t i on s m ay be a p l acebo bu t I d on ?t n eed t h e ad d ed cr eam an d su gar w h en I h ave f r esh ly br ew ed cof f ee, so br i n g on th e f an cy cof f ee br ew er s! M at ch a M atch a i s a gr een p ow d er m ad e f r om t h e gr een l eaves. I t?s th e on ly tea w h er e t h e l eaves ar e con su m ed as p ar t of t h e d r i n k r ath er th an bei n g i n f u sed i n h ot w at er . T h i s attr i bu tes to h i gh er an t i ox i d an t con t en t , an d l et ?s n ot f or get abou t L - th ean i n e, an am i n o aci d u n i qu e t o tea! W h y n ot ad d th i s d el i ci ou s bever age t o a h eal t h y d i et? Be car ef u l w i th som e of t h e ?m at ch a f l avor ed ? bever ages, th ey m ay con t ai n u n w an t ed ad d ed su gar an d cal or i es! Pr o t ei n N u t M i l k A com bi n ati on of al m on d an d cash ew s, Si l k Pr ot ei n N u tm i l k i s cr eam y an d d el i ci ou s. I l ove i t i n m y oat m eal , sm ooth i es an d cof f ee. I t p ack s 10 gr am s of 10 0 % p ea p r otei n p er ser v i n g! I t ?s l ess su gar an d h as m or e cal ci u m even th an d ai r y m i l k !

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K ey Feat u r es: Excel l en t p r essu r e r el i ef ; p aten t ed Aven o f oam an d N ol ah A i r Foam p r ov i d e com f or t an d cool i n g; sof t bu t su p p or t i ve Pr i ce Ran ge (T w i n - C al . K i n g):$549- $10 69 Ri sk - Fr ee T r i al :T r y i t r i sk- f r ee f or 120 n i gh t s T h e N ol ah m attr essi s p er h ap s t h e best sof t m at t r ess on th e m ar ket. I n ou r t est i n g, i t d em on str ated th e best bl en d of sof t n ess an d su p p or t of al l th e bed s w e l ooked at . W h et h er y ou sl eep on y ou r si d e or y ou r back , y ou ?ll f i n d t h at N ol ah l ets y ou si n k i n just the right amount, w h i ch m akes f or op ti m al com f or t an d su p er i or su p p or t.

N ol ah i s a f oam m at t r ess, bu t i t ?s m ad e w i t h 3 d i f f er en t l ay er s of p r op r i etar y f oam s i n cl u d i n g N ol ah A i r Foam an d Aven o f oam . T h ese f oam s ar e si gn i f i can t ly cool er th an t r ad i t i on al m em or y f oam , so N ol ah w i l l keep y ou cool an d com f or t abl e at n i gh t . I t al so h as excel l en t bou n ce an d m i n i m al m ot i on t r an sf er , m ak i n g i t a good op t i on f or cou p l es. N ol ah com es w i t h a 120 - n i gh t r i sk- f r ee t r i al of f er , so y ou can t est i t ou t f or sever al m on t h s t o m ake su r e i t ?s t h e r i gh t f i t f or y ou . A f t er t h at , i t ?s backed by a 15- y ear w ar r an t y. I f y ou w an t t o br ow se ot h er sof t bed op t i on s, ch eck ou t ou r gu i d e t o t h e best sof t m at t r esses. L ear n m or e i n ou r N ol ah m at t r ess r ev i ew .

T h e 10 B est W ay s T o Fal l A sl eep 56

T he following list will include 10 ways to fall asleep. Like I said, all of these probably won?t work for you. Still, if you?re trying to learn how to make yourself sleepy, some of these will be invaluable. H opefully these tips to fall asleep will get you snoozing in no time.

10 T i p s o n H ow t o M ak e Yo u r sel f Fal l A sl eep 1.) Sl eep o n a sch ed u l e: M an y p eop l e st r u ggl e w i t h h ow t o get a good n i gh t sl eep . O n e of t h e best t h i n gs y ou can d o i s to go to sl eep ever y n i gh t at t h e sam e t i m e so t h at y ou can w ake u p at t h e sam e t i m e. You m i gh t n ot t h i n k th i s i s on e of th e best w ay s t o f al l asl eep , bu t i t d ef i n i t ely h el p s. T h e f i r st f ew d ay s y ou ?ll be t em p t ed t o sl eep i n becau se y ou d i d n ?t get t o sl eep . I f t h at h ap p en s t r y an d st i ck i t ou t . I f y ou w ake u p on y ou r sch ed u l e, y ou ?ll be n i ce an d ti r ed by t h e t i m e i t ?s t i m e t o get t o bed . 2.)K eep y o u r r o o m (an d y o u r b ed ) co o l : Accor d i n g t o t h e N at i on al Sl eep Fou n d at i on , t h e t em p er at u r e of y ou r r oom i s w h at w i l l m atter w h en i t com es t o h ow t o get a good n i gh t sl eep . I f y ou w an t t o f al l asl eep easi ly t h ey r ecom m en d a tem p er atu r e n o h i gh er t h an 67 d egr ees. You can t ake t h i s a st ep f u r t h er by ch oosi n g a m at t r ess t h at h as a cool i n g top l ay er . O n good op t i on i s t h e Eve m at t r ess. T h i s t h i ck , com f or t abl e m at t r ess h as a cool i n g t op l ay er an d i s m ad e of th i ck f oam w h i ch w or k s f or a v ar i et y of sl eep st y l es. 3.)D i t ch t h e al ar m cl o ck : O bv i ou sly i n y ou r qu est i on t o f i n d w ay s t o f al l asl eep y ou can ?t ju st t oss ou t y ou r al ar m cl ock . You can tu r n i t ar ou n d t h ou gh . N ot h i n g i s w or se t h an st ar i n g at t h e cl ock an d cou n t i n g d ow n t h e t i m e u n t i l y ou ?ve got to w ake u p . M ov i n g t h e cl ock aw ay f r om t h e bed , so y ou can ?t see i t , w i l l m ake f or a m or e r el ax i n g ex p er i en ce th at w i l l act u al ly h el p t o get y ou t o bed f ast er .

4 .)T r y ar o m at h er ap y : T h er e ar e a n u m ber of scen t s t h at can h el p i n i t i at e sl eep , bu t n on e of t h em ar e m or e p ow er f u l th an th e sooth i n g scen t of l aven d er . I n f act , l aven d er i s abl e t o keep y ou cal m an d r el axed , d r op y ou r bl ood p r essu r e, an d p u t y ou i n t o a st at e t h at i s f avor abl e f or sl eep i n g. Ju st br eat h e i n t h e scen t of l aven d er , i n d eep br eath s, a f ew ti m es bef or e bed . T h i s si m p l e act i on m i gh t be t h e t h i n g t o h el p y ou cal l i t a n i gh t . 5.)T h i n k o f t h i n gs t h at k eep y o u cal m : W h en I w as y ou n ger , I su f f er ed f r om sever e h ead ach es. T h ey of t en kep t m e u p at n i gh t. O n e th i n g t h at occasi on al ly h el p ed w as t h i n k i n g of t h i n gs t h at r el axed m e. I w ou l d t h i n k of a p l ace I w an ted to go or h ad been . I w ou l d t h i n k of d et ai l s abou t t h at p l ace. By v i su al i zi n g d ow n t o t h e t i n i est d etai l , I w as abl e to f or get abou t m y h ead ach e. Bef or e I k n ew i t , I w ou l d of t en l u l l m y sel f t o sl eep i n t h e p r ocess. I ?ve h ear d th i s m eth od of v i su al i zat i on w or k s m u ch bet t er t h an cou n t i n g sh eep f or m an y p eop l e.

6 .) C o n si d er p r o gr essi v e r el ax at i o n : You m ay n ot k n ow w h at p r ogr essi ve r el ax at i on i s, bu t i t ?s r ecom m en d ed by t h e N ati on al Sl eep Fou n d at i on . You begi n by t en si n g y ou r t ow m u scl es an d t h en r el ax i n g t h em . You con t i n u e d oi n g th i s w i th th e m u scl es al l t h e w ay u p y ou r bod y, al l t h e w ay u p t o y ou r h ead . A l t er n at i vely, y ou can m ove f r om y ou r h ead d ow n to y ou r t oes. Ten se y ou r m u scl es f or abou t f i ve secon d s an d r el ax f or 30 secon d s. Fr om t h er e, r ep eat th e p r ocess. Com bi n i n g p r ogr essi ve r el ax at i on w i t h som e of t h ese ot h er t ech n i qu es sh ou l d h el p y ou get to sl eep . 7.)T u r n o u t t h o se l i gh t s: O n e of t h e m ost h el p f u l t ool s i n get t i n g t o sl eep i s t o si m p ly t u r n t h e l i gh t s ou t . A r t i f i ci al l i gh t ten d s to keep p eop l e aw ake. I t get s w or se w h en y ou ad d i n t h e bl u e l i gh t t h at com es f r om t h i n gs l i ke t abl et s an d cel l p h on es. T h ese l i gh t s su p p r ess y ou r n at u r al p r od u ct i on of m el at on i n t h at occu r s i n y ou r bod y, w h i ch m akes i t h ar d er to sl eep . L i m i t i n g t h ese t y p es of l i gh t s bef or e bed w i l l d r am at i cal ly i n cr ease y ou r abi l i t y t o sl eep at n i gh t. 8.)M ak e m u si c y o u r f r i en d : St u d i es h ave sh ow n t h at l i st en i n g t o cl assi cal or si m i l ar ly r el ax i n g or sl ow er m u si c can h el p i n cr ease y ou r abi l i ty to sl eep . M u si c n ot on ly r ed u ces an x i et y an d bl ood p r essu r e i t h as a p osi t i ve ef f ect on sl eep . M ost stu d i es h ad p ar t i ci p an t s l i st en i n g t o m u si c f or abou t 45 m i n u t es bef or e bed . T h e m ajor i t y of t h em r ep or ted an easi er ti m e get t i n g t o sl eep w i t h an over al l r ed u ct i on of i n som n i a. 9.) C o n si d er p r o gr essi v e r el ax at i o n : You m ay n ot k n ow w h at p r ogr essi ve r el ax at i on i s, bu t i t ?s r ecom m en d ed by t h e N ati on al Sl eep Fou n d at i on . You begi n by t en si n g y ou r t ow m u scl es an d t h en r el ax i n g t h em . You con t i n u e d oi n g th i s w i th th e m u scl es al l t h e w ay u p y ou r bod y, al l t h e w ay u p t o y ou r h ead . A l t er n at i vely, y ou can m ove f r om y ou r h ead d ow n to y ou r t oes. Ten se y ou r m u scl es f or abou t f i ve secon d s an d r el ax f or 30 secon d s. Fr om t h er e, r ep eat th e p r ocess. Com bi n i n g p r ogr essi ve r el ax at i on w i t h som e of t h ese ot h er t ech n i qu es sh ou l d h el p y ou get to sl eep . 10 .) T u r n o u t t h o se l i gh t s: O n e of t h e m ost h el p f u l t ool s i n get t i n g t o sl eep i s t o si m p ly t u r n t h e l i gh t s ou t . A r ti f i ci al l i gh t ten d s to keep p eop l e aw ake. I t get s w or se w h en y ou ad d i n t h e bl u e l i gh t t h at com es f r om t h i n gs l i ke t abl et s an d cel l p h on es. T h ese l i gh t s su p p r ess y ou r n at u r al p r od u ct i on of m el at on i n t h at occu r s i n y ou r bod y, w h i ch m akes i t h ar d er to sl eep . L i m i t i n g t h ese t y p es of l i gh t s bef or e bed w i l l d r am at i cal ly i n cr ease y ou r abi l i t y t o sl eep at n i gh t. M ak e m u si c y o u r f r i en d : St u d i es h ave sh ow n t h at l i st en i n g t o cl assi cal or si m i l ar ly r el ax i n g or sl ow er m u si c can h el p i n cr ease y ou r abi l i ty to sl eep . M u si c n ot on ly r ed u ces an x i et y an d bl ood p r essu r e i t h as a p osi t i ve ef f ect on sl eep . M ost stu d i es h ad p ar t i ci p an t s l i st en i n g t o m u si c f or abou t 45 m i n u t es bef or e bed . T h e m ajor i t y of t h em r ep or ted an easi er ti m e get t i n g t o sl eep w i t h an over al l r ed u ct i on of i n som n i a.

h t t ps:/ / w w w.m apleh olist ics.com

Th e Dan ger s of Tr iclosan Explain ed: Ch em icals In Cosm et ics

O n e ch em i cal i n p ar t i cu l ar t h at h as r ecen t ly com e u n d er scr u ti n y i s t r i cl osan . Bef or e I get i n t o t h e n i t t y - gr i t t y of t h i s com m on act i ve ch em i cal i n gr ed i en t , ju st k n ow th at th e ef f ect s of ex p osi n g y ou r sel f t o t r i cl osan , even i n sm al l d oses, h ave becom e a cau se f or con cer n f or d octor s, con su m er s an d en v i r on m en t al i st s al i ke. O n e of t h e bi ggest i ssu es w i t h t r i cl osan i s t h at i t d oesn ?t d i ssolve or br eak d ow n easi ly. A s a r esu l t , t r i cl osan - based p r od u ct s becom e v u l n er abl e t o v ar i ou s ch em i cal r eact i on s w h en th ey ?r e w ash ed d ow n si n k s an d d r ai n s an d w i n d u p i n ou r w at er su p p l i es, ocean s, an d w at er sh ed s. T h i s m ean s t h at th er e?s a gr eater k n ock- on ef f ect t h at af f ect s u s i n m an y w ay s ? n ot on ly d oes t r i cl osan h ave a d i r ect i m p act on t h e qu al i ty of ou r h eal th , i t u l t i m at ely h ar m s t h e en v i r on m en t ar ou n d u s as w el l .

T h i s, i n tu r n , com es back t o d am age ou r h eal t h agai n i n a v ar i et y of w ay s as i t con t am i n at es t h e f ood ch ai n an d can even con tam i n ate ou r d r i n k i n g w at er . I r on i cal ly, i n t r y i n g t o p r even t t h e d evel op m en t of d i seases an d i l l n esses w i th sy n th esi zed an ti bacter i al agen t s su ch as t r i cl osan , w e?ve cr eat ed som et h i n g t h at seem s t o i n t en si f y t h e i ssu e even m or e. W h at i s T r i cl o san ? W h at D o es T r i cl o san D o ? T r i cl osan Ch em i cal For m u l a T r i cl osan i s an ar ti f i ci al an t i bact er i al an d an t i f u n gal agen t (bi oci d e) t h at i s d esi gn ed t o h el p k i l l an d r ed u ce t h e gr ow th of bacter i a w i th i n t h e bod y an d on t h e su r f ace of t h e sk i n ? at l east i n p r i n ci p l e. I t w as cr eat ed i n 1964 by a Sw i ss p h ar m aceu ti cal com p an y (Ci ba- Gei gy ) an d w as m ai n ly u sed d u r i n g t h e 1970 ?s as a h osp i t al scr u b. Si n ce th en , i t h as been i n cl u d ed (i n sm al l am ou n t s) i n a v ar i et y of d i f f er en t d om est i c p r od u ct s i n cl u d i n g soap s, sh am p oo, d eod or an ts, toot h p ast e, m ou t h w ash es, cl ean i n g su p p l i es an d p est i ci d es t o n am e a f ew. I t i s al so of t en i n cl u d ed i n con su m er p r od u ct s su ch as k i t ch en u t en si l s, t oy s, bed d i n g, t r ash bags an d even sock s W h i l e st u d i es h ave sh ow n th at p r od u cts con t ai n i n g t r i cl osan ar e sl i gh t ly m or e ef f ect i ve at r ed u ci n g t h e ger m cou n t t h an r egu l ar soap s, th e tr u th i s th at th e d i f f er en ce i s n ot gr eat en ou gh t o ju st i f y t h e h eal t h h azar d s t h at ar e associ at ed w i t h t h i s ch em i cal . I n f act, as of Sep t em ber 20 16, t h e FD A d eci d ed t o ban t h e m ar ket i n g of over - t h e- cou n t er p r od u ct s t h at con tai n tr i cl osan . T h e FD A f i n al ly caved on ce t h ey r eal i zed t h e f act t h at m ost of t h e m an u f act u r er s of p r od u ct s w i t h t r i cl osan cou l d n ?t p r ove th at th e ch em i cal w as saf e f or l on g- t er m u se. Ad d i t i on al ly, m ost of t h e st u d i es d on e on an i m al s p r oved t h at qu i te th e op p osi t e w as t r u e r egar d i n g t h e n atu r e of t h i s ch em i cal . Fr om w h at I gat h er ed , t r i cl osan i s d i r ectly l i n ked to th e f or m at i on of can cer i n m i ce an d h as a n egat i ve ef f ect on h or m on al bal an ces, u l t i m at ely k i l l i n g of f m i cr oscop i c bact er i a i n t h e en v i r on m en t (ocean s, r i ver s et c.) t h at t h e r est of t h e f ood ch ai n i s d ep en d an t on . Cl ear ly, even i f th ese p r od u ct s con t ai n on ly a t r ace am ou n t of t r i cl osan i n t h ei r m akeu p , t h e f act t h at so m an y of t h e p r od u cts w e u se on a r egu l ar basi s i n cl u d e t h i s ch em i cal i s cau se f or con cer n . I n f act , d oct or s h ave al r ead y begu n to con n ect th i s com m on p l ace i n gr ed i en t w i t h a v ar i et y of h eal t h p r obl em s. T r i cl osan w or k s by p r even t i n g t h e r ep r od u cti on of bacter i a m or e t h an d i r ect ly k i l l i n g t h em of f an d al so i n h i bi t s t h ei r abi l i t y t o sy n t h esi ze w i t h t h e f atty aci d s i n ou r bod y ? a con st an t sou r ce of en er gy f or t h ese m i cr oscop i c t h r eat s. 60

By Jean et t e Kim szal, RDN, NLC

Feel l i ke y ou r bod y i s ju st i s n ot w h at i t u sed t o be? Bef or e y ou cou l d eat an y t h i n g y ou w an t ed w i t h ou t ever gai n i n g an ou n ce. You r on ce sp eed y m et abol i sm i s n ow op er at i n g at a sl u ggi sh p ace m ak i n g i t ever so h ar d t o sh ake of f t h e p ou n d s. W h i l e y ou r m etabol i sm m ay d ecl i n e af t er y ou t u r n 30 , r esear ch sh ow s i t i s n ot as d r am at i c of a d ecr ease as y ou th i n k .So d on ?t f r et! T h er e ar e som e t h i n gs y ou can d o t o com bat t h e ev i l f or ces of t i m e. Ex er ci se can p l ay a l ar ge r o l e i n y o u r m et ab o l i sm b u t i t ?s act u al l y w h at y o u eat t h at i s m o st i m p o r t an t . T h e b et t er y o u r d i et t h e m o r e ef f i ci en t y o u r b o d y b eco m es t h u s i n cr easi n g y o u r m et ab o l i sm . Feel l i ke y ou r d i et cou l d u se a m akeover t o k i ck st ar t y ou r m et abol i sm ? Read on f or 5 f ood s t h at w i l l r ev i t u p an d keep i t r u n n i n g.

1. Av o cad o h ave a good am ou n t of f i l l i n g f i ber t h at w i l l f u el an d sat i sf y y ou r h u n ger . T h ey al so i m p r ove l i ver f u n ct i on w h i ch l ead s t o bet t er d i gest i on . Resear ch sh ow s t h at t h ey r egu l at e bl ood su gar l evel s w h i ch h el p st abi l i ze y ou r m et abol i sm . Avocad o i s an easy f ood t o i n cor p or at e i n t o y ou r d ai ly m eal s. You can t op of f a sal ad , sou p , or st i r f r y w i t h t h i s cr eam y an d h eal t h y f i ber r i ch f ood . O r bl en d i t i n t o a p u d d i n g or i ce cr eam f or a sw eet h eal t h y t r eat t h at w i l l ju m p st ar t y ou r m et abol i sm . 2. L eaf y Gr een Veget ab l es i m p r ove y ou r d i gest i on d u e t o t h e abu n d an ce of n u t r i en t s p r esen t . A l on g w i t h bei n g a h i gh f i ber veggi e, t h e v i t am i n C i n gr een s l i ke k al e an d sp i n ach h as been sh ow n t o i n cr ease m et abol i sm . T h i s w at er - sol u bl e v i t am i n i s n eed ed t o h el p bu r n f at an d accor d i n g t o a 20 0 5 st u d y i n t h e Jou r n al of N u t r i t i on t h ose w i t h ad equ at e v i t am i n C l evel s l ost 30 % m or e f at d u r i n g a m od er at e exer ci se r egi m en . So ad d som e gr een s t o y ou d ay. Pop t h em i n a sm oot h i e, m ake a sal ad or bake t h em w i t h som e season i n gs su ch as t h i s K al e Ch i p r eci p e. 3. Fat t y Fi sh :Fear h as been p r even t i n g p eop l e f r om con su m i n g f at over t h e l ast cou p l e y ear s, h ow ever n ew r esear ch sh ow s t h at w e n eed f at i n ou r d i et s t o keep ou r m et abol i sm goi n g.O f t en w h at i s sl ow i n g t h e m et ab o l i sm i s n o t get t i n g en o u gh f at i n y o u r d i et .

You w an t t o m ake su r e y ou con su m e a h eal t h y f at at each m eal , esp eci al ly t h ose essen t i al om ega 3 f at t y aci d s f ou n d i n f i sh l i ke f r esh w at er sal m on , m acker el , sar d i n es, an d t u n a. Ad d f i sh t o y ou r m eal s t w o t o t h r ee t i m es w eek f or op t i m al i n t ake. 4 . H em p seed s:T h i s t r i p l e t h r eat f ood i s f i l l ed w i t h n ot ju st on e bu t t h r ee essen t i al n u t r i en t s. I t h as a h i gh d ose of f i ber , p r ot ei n , an d f at . Pr otei n i s i m p er at i ve f or a w el l f u n ct i on i n g m et abol i sm . W h i l e y ou can get t h i s f r om l ean or gan i c m eat s an d som e gr ass f ed beef , y ou w an t t o i n cor p or at e a l ar ge am ou n t of p l an t p r ot ei n s i n t o y ou r d i et . T h i s su p er f ood i s a gr eat ad d i t i on t o y ou r d i et t o ai d i n y ou r d i gest i on .N o t t o m en t i o n t h r ee t ab l esp o o n s o f t h ese t i n y gem s w i l l gi v e y o u 30 gr am s o f p r o t ei n !T h at i s a l ot f or su ch a sm al l p or t i on . So ad d t h em t o y ou r sal ad , sp r i n k l e t h em i n y ou r sou p , an d bake t h em i n t o y ou r f avor i t e d i sh t o p u m p u p y ou r m et abol i sm . 5. Fer m en t ed f o o d s h ave a t on of ben ef i t s f or y ou r gu t . T h e h eal t h i er y ou r gu t i s t h e bet t er y ou r d i gest i on . So ad d i n g t h ese f ood s t o y ou r d i et w i l l i n ef f ect sp eed u p y ou r m et abol i sm . Eat i n g f er m en t ed f ood s w i l l gi ve y ou t h e sam e ef f ect of p r obi ot i cs w h i ch h el p i m p r ove gu t h eal t h . T h ese f ood s i n cl u d e sau er k r au t , n o su gar ad d ed kom bu ch a, p i ck l es, m i so, tem p eh (f er m en t ed soy ), k i m ch i , n at t o, an d a f er m en t ed p ast u r e r ai sed gr ass f ed d r i n k abl e y ogu r t k n ow n as kef i r . Be su r e t o get good qu al i t y p r od u ct s. Avoi d an y p r eser v at i ves or ch em i cal ad d i t i ves. T r y k i m ch i on y ou r t acos, sau er k r au t as y ou r veggi e or a kef i r sm oot h i e f or y ou r br eak f ast m eal .

ELLE LORENZETTI

Pu r est h et i cs Sk i n Car e i s a p r of essi on al st u d i o l ocat ed i n Car y an d Fu qu ay Var i n a, N C. W e sp eci al i ze i n t r eat m en t based sk i n car e ser v i ces as w el l as qu al i t y Br azi l i an st y l e bod y w ax i n g. O u r on l i n e st or e of f er s al l of t h e p r od u ct s w e u se i n si d e t h e t r eat m en t r oom on cl i en t s an d t h ei r t een ager s. A l l of t h e p r od u ct s w e of f er ar e m ed i cal gr ad e, con cen t r at ed an d p acked w i t h p ep t i d es, st em cel l s, al p h a h y d r ox y aci d s (A H A?s) an d p u r e or gan i c i n gr ed i en t s. T h ese p r od u ct s ar e h an d p i cked by p r of essi on al est h et i ci an El l e L or en zet t i ; sh e h as been i n t h e sk i n car e i n d u st r y p r act i ci n g est h et i cs f or over 18 y ear s. Sh e bel i eves t h at w e n eed t o i n vest i n t h e p r od u ct s w e p u t on ou r sk i n i f w e w an t t o see a d i f f er en ce an d sl ow d ow n t h e agi n g p r ocess. I n t h e of f i ce, El l e p er f or m s a v ar i et y of sk i n car e t r eat m en t s an d p r of essi on al sp eed w ax i n g t ech n i qu es. T r eat i n g i ssu es su ch as acn e, h y p er p i gm en t at i on , an d con gest ed sk i n t y p es i s t r u ly h er p assi on . A f t er su f f er i n g f r om acn e h er w h ol e l i f e, sh e l oves t o h el p an d m ake a d i f f er en ce f or t een s an d ad u l t s st r u ggl i n g w i t h over act i ve sk i n . Keep i n g h er cl i en t s?sk i n gl ow i n g an d h ai r f r ee i s a w i n w i n si t u at i on ! Pu r est h et i cs Sk i n Car e w as cr eat ed f or bu sy p r of essi on al s on t h e go! W e ar e n ot a sp a; w e ar e a p r of essi on al sk i n car e st u d i o d ed i cat ed t o cu st om er ser v i ce, qu al i t y sk i n car e/ w ax i n g ser v i ces, an d p r od u ct s, y ou can see an d f eel t h e d i f f er en ce! W e h ave a f u l l m en u f or M en , W om en , an d Teen s. Ser v i ces ar e p er f or m ed ef f i ci en t ly w i t h t h e u t m ost p r of essi on al i sm , an d m ost can be d on e on y ou r l u n ch br eak f r om w or k . W e ar e h er e t o assi st y ou w i t h al l y ou r sk i n car e n eed s, h ave a l ook at ou r m en u s an d l et u s k n ow of an y w ay w e can be of ser v i ce t o y ou .

Each y ear I l ear n m or e an d m or e abou t m y sel f an d th e w or l d ar ou n d m e. 20 17 w as an ot h er gr eat y ear w i t h m an y val u abl e l esson s l ear n ed . I ?ve h ad m y sk i n car e bu si n ess f or 10 y ear s n ow bu t I h ave on ly been tr y i n g to gr ow i t f or t h e p ast 3, l i ke r eal ly p u t t i n g ef f or t f or th to l ear n t h e bu si n ess si d e of r u n n i n g a sk i n car e com p an y. M y br ai n w or k s i n m or e of a cr eati ve w ay, n ot so m u ch an aly t i cal or n u m ber s, bu t I h ad to bu ck l e d ow n an d l ear n t h i s asp ect of th e bu si n ess i f I am goi n g t o con t i n u e t o st ay i n bu si n ess. I n ever w en t t o bu si n ess sch ool or col l ege f or th at m atter bu t I am ver y sav v y an d ex tr em ely h ar d w or k i n g. H ar d w or k alw ay s beat s ou t sm ar ts w h en sm ar t d oes n ot k n ow h ow t o w or k . I am d eter m i n ed to gr ow an d cr eat e a l i f e t h at br i n gs m e p eace an d al l ow s m e t h e f r eed om t o d o an d go w h er e I w an t. T h i s p r ocess h as been ver y d i f f i cu l t at t i m es bu t al so ver y r ew ar d i n g. Sever al assi st an t s h ave com e an d gon e, bu si n ess h as gon e u p an d d ow n bu t st i l l I f or ge ah ead . I t takes ti m e t o f i n d y ou r p u r p ose i n th i s l i f e (or f or y ou r p u r p ose t o f i n d y ou), an d t h at i s w h at I tr u ly w an t i s t o be l i v i n g an d f u l f i l l i n g m y p u r p ose. T h ese ar e th e 3 m ost i m p or t an t t h i n gs I

h t t p:/ / pu r est h et ics.com

SPRI N G B EA U T Y T REN D S T H AT W I L L C H A N GE T H E W AY YO U T H I N K A B O U T SK I N C A RE

T h e Sp r i n g cou n td ow n i s on , 15 d ay s! W ooo h ooo, p om p om s i n th e ai r w i th l ot s of exci t em en t . I l ove keep i n g y ou beau ti f u l i n si d e an d ou t , so I d i d som e ex ten si ve r esear ch w h i l e at t en d i n g N ew Yor k Fash i on W eek sh ow s back i n Sep t em ber , so t h at I can br i n g y ou th e i n tel on al l t h i n gs t r en d i n g r i gh t n ow. L ast y ear th e d em an d f or Kor ea?s sk i n car e an d m ake- u p p r od u ct s - i .e., sh eet m ask s i n f u sed w i th sn ai l m u ci n , cact u s, cr eam y com p act cu sh i on s an d p ow er f u l h y br i d essen ces ? con t i n u ed to r ock ou r w or l d , w i t h soar i n g sal es 66 p er cen t w or l d w i d e, accor d i n g t o L ar i ssa Jen sen , gl obal execu ti ve d i r ector an d beau t y i n d u st r y an aly st at N PD . D em an d f or K- beau t y sh ow s n o si gn s of sl ow i n g d ow n , th an k s t o t h e i n cr easi n g t r acti on of th e ?gl ass sk i n ? t r en d . Ex p ect to see l ots of Jap an ese br an d s sp r ou t i n g ou t of n ow h er e becau se th e Jap an ese econ om y i s getti n g better . T h e cl assi c aest h et i c Jap an ese p r i n ci p l es of k an so, sh i bu i an d sei jak u ? si m p l i ci t y, u n d er stated beau t y al on g w i t h cal m i n g en er gy. I t sou n d s l i ke Jap an ?s sk i n car e cou l d be t h e an sw er t o ou r an x i ety.

Pr od u cts an d br an d s f r ee of ?h ar m f u l i n gr ed i en t s ar e con si d er ed ?cl ean ?. T h at i n cl u d es si l i con es, p ar aben s, an d su l f ates (esp eci al ly SL S). M an y n at u r al br an d s i n h er en t ly d o t h i s, bu t a br an d can be cl ean ?w i t h ou t bei n g ?n at u r al . You w i l l see m an y br an d s tack l i n g i ssu es l i ke p ol l u t i on an d f or m u l as t o er ad i cate tox i n s. PRO D U C T S W I L L O FFER 3 - 1 A N D D O N E M an y beau ty com p an i es ar e op t i n g t o si m p l i f y y ou r beau t y r egi m en . Say good by e t o com p l ex an d l en gt h y m u l t i - st ep r ou t i n es. Sp r i n g 20 18, con su m er s w i l l be m ost exci t ed by br an d s th at sel l a com p act ed r an ge of p r od u ct s t h at ad vocat e si m p l i ci ty an d ease. T h i s i s excel l en t n ew s f or p eop l e l i ke m e t h at t ake 30 m i n u tes f or a n i gh t t i m e beau t y r ou ti n e. D o y ou see an y n ew beau t y t r en d s h ap p en i n g i n y ou r cou n tr y ? I f so, l et u s k n ow i n t h e com m en t s bel ow.

T ech T i p s f o r B u i l d i n g a Su ccessf u l St ar t u p h t t p s:// w w w .al t ex so f t .co m H ow m an y ti m es h ave y ou seen n ew s abou t a n ew, cu tti n g- ed ge star tu p bef or e f i n d i n g ou t a f ew m on t h s l ater th at i t?s d ead ? T h e r em ai n s of t h ei r w ebsi t es ar e f i l l ed w i th good by e m essages, al so k n ow n as ?p ost- m or tem s,? w h er e l ead er s sh ar e t h ei r r egr et s an d r eason s f or f ai l u r e, m ak i n g su r e t o i n f or m cu st om er s th at th ey w i l l be r ecei v i n g r ef u n d s soon . T h e m ai n r eason star t u p s f ai l i s t h e l ack of m ar ket d em an d . Rem em ber t h ose over p r i ced ju i ci n g m ach i n es th at cr eated a back l ash af t er t h e u ser s r eal i zed y ou cou l d squ eeze t h ei r cu st om ju i ce p ack s by h an d ? A si m i l ar f at e aw ai t ed t h e cr eat or s of t h e i n f am ou s Bod ega ven d i n g m ach i n e, w h o i n sen si t i vely con si d er ed br i ck- an d - m or t ar bod egas an i n con ven i en ce r ath er t h an t h e l i vel i h ood of n u m er ou s sm al l bu si n ess ow n er s. Bu t w e w on ?t tal k abou t con d u ct i n g i n i t i al m ar ket an aly si s an d ex p l or i n g cu st om er n eed s h er e, even th ou gh th ese f actor s ar e v i t al f or a st ar t u p?s su r v i val an d su ccess. Tod ay w e f ocu s on t h e en gi n eer i n g si d e of th e p r obl em . L et?s al so sk i p t h e st age w h er e y ou sh ap e y ou r i n n ovati ve i d ea an d d ef i n e y ou r bu si n ess m od el . L et?s d i ve d i r ect ly i n t o t h e t ech n i cal i t i es of cr eati n g a star tu p th at w i l l st ay af l oat t h r ou gh t h e an t i ci p ated ch al l en ges.

Pr o t o t y p e at ear l y st ages You m ay be th i n k i n g th at cr eat i n g a w or k i n g p r ot ot y p e i s n ot t h e act i on t h at st ar t s y ou r bu si n ess. I n st ead y ou m ay w an t to acqu i r e som e cap i t al bef or e p l u n gi n g i n t o ap p d evel op m en t . T h at ?s p r obably becau se y ou h ave an i n accu r ate u n d er stan d i n g of w h at a p r ot ot y p e i s su p p osed t o be. A p r ototy p e i s a si m p l e i n t er f ace t h at al l ow s y ou r au d i en ce t o i n t er act w i t h a p r od u ct v i su al ly. Pr ot ot y p es d on ?t n eed t o p er f or m an y f u n ct i on s. T h ey ar e f l ex i bl e an d easy t o cr eat e, esp eci al ly w i t h t h e h el p of al r ead y ex i st i n g tool s su ch as U X Pi n A x u r e, or m an y ot h er s. H av i n g a p r o t o t y p e at t h e ear l i est st ages i s h el p f u l f o r m u l t i p l e r easo n s: 1. Pr ototy p e as a p r esen t at i on f or i n vest or s I f y ou h ave an i n n ovati ve i d ea f or an ap p , i t ?s easi er t o sh ow i n vest or s h ow ex act ly i t w i l l w or k i n st ead of t r y i n g t o ex p l ai n ever y th i n g u si n g w or d s on ly. O f t en , y ou w on ?t n eed t o i m p r ess t h em w i t h qu al i t y d esi gn an d an i m at i on s, esp eci al ly i f y ou ?r e sh ow i n g i t t o y ou r 3Fs: Fr i en d s, Fam i ly, an d Fool s ? t h e i n i t i al su p p or t er s of y ou r n ew i d ea. I n stead of l ook i n g l i ke ju st a p er son w i t h an i d ea, y ou can p r esen t a p l an an d a w or k i n g p r ocess t h at ?s easy t o ad ju st. I f y ou d eci d e to cr eat e a h i gh - f i d el i t y i n t er act i ve p r ot ot y p e, y ou can u se sp eci al sof t w ar e an d h an d i n vestor s an i Ph on e to sh ow a f u l ly i n t er act i ve scr een w i t h ou t d oi n g an y cod i n g 2. Goi n g th r ou gh r esear ch an d ex p l or at i on T h e h ar d est stage of cr eat i n g a h el p f u l p r ot ot y p e i s n ot t h e t ech n i cal p ar t , bu t t h e i d eat i on . I f y ou ?r e n ot a tech - sav v y p er son f am i l i ar w i t h t h e i n s an d ou t s of t h e ap p d evel op m en t , y ou m ay h ave a p r obl em d esi gn i n g w i r e- f r am es th at actu al ly m ake sen se. Pr ot ot y p i n g w i l l h el p y ou l ear n w h at t y p es of scr een s, act i on s, an d al er t s y ou r p r od u ct n eed s an d w i l l al l ow y ou t o br i n g y ou r i d ea i n t o a p h y si cal f or m . 3.Gat h er i n g th e op i n i on s of p ot en t i al u ser s Regar d l ess of h ow w el l y ou r esear ch ed t h e m ar ket an d h ow d et ai l ed y ou r bu y er p er son a i s, t h e best w ay t o l ear n abou t y ou r cu stom er s?i n t er est s i s t o d i r ect ly d em on st r at e h ow t h e p r od u ct w i l l h el p t h em . By gat h er i n g t h e i m m ed i ate f eed back bef or e t h e p r ogr am m i n g st age, y ou si gn i f i can t ly cu t t h e t i m e sp en t d evel op i n g u n n ecessar y f eatu r es. T h i s, of cou r se, d oesn ?t sp ar e y ou f r om t est i n g an d U X ev al u at i on of an actu al w or k i n g p r od u ct .

4. Si m p l i f y i n g d evel op m en t A p r ot ot y p e i s t h e f i r st ver si on of a p r od u ct , a sket ch of y ou r v i si on .T w en t y - n i n e p er cen t of st ar t u p s f ai l becau se t h ey r u n ou t of cash . O n e of t h e w ay s t o p r even t t h i s i s t o be p r ep ar ed f or w h en y ou d o st ar t sp en d i n g m on ey. You r p r ot ot y p e w i l l p ave t h e w ay f or y ou r M V P ? m i n i m u m v i abl e p r od u ct ? t h at ver si on of y ou r i d ea t h at h ol d s on ly t h e v i t al f eat u r es t o be ver i f i ed by cu st om er s an d i n vest or s. (Ch eck ou t ou r i n f or m at i ve ar t i cl e on cr eat i n g an M V P.) Su ch a st ep - by - st ep ap p r oach t o f i gu r i n g ou t t h e basi cs of a p r od u ct w i l l h el p y ou st ay f ocu sed on y ou r i n i t i al goal s an d com m u n i cat e y ou r i d eas t o y ou r t eam m or e cl ear ly. A d o p t t h e L ean St ar t u p m et h o d o l o gy T h e st ar t u p bu i l d i n g p r ocess h as n o f r am ew or k t h at w i l l w or k i n each case, so y ou ?ll h ave t o ad op t i t er at i ve ap p r oach es. To en h an ce y ou r st ar t u p?s su r v i v al p r osp ect en abl i n g y ou t o ap p ly gai n ed i n si gh t t o qu i ck ly i m p r ove, u se t h e L ean st ar t u p m et h od ol ogy. I n t h e L ean St ar t u p w or l d , y ou w or k by t h e build- measure- learn ap p r oach ? a w ay t o ef f ect i vely l ever age y ou r r esou r ces an d m ake u se of f eed back . Rat h er t h an t r u st i n g assu m p t i on s, y ou bu i l d an M V P an d l ear n f r om i t by gat h er i n g f eed back an d m easu r i n g K PI s. T h e cy cl e con t i n u es u n t i l y ou r each a t ot al u n d er st an d i n g w i t h u ser s, l ett i n g t h at i n t el l i gen ce t ech y ou h ow t o cr eat e a v i abl e p r od u ct .

Build- M easure- Learn cycle in the Lean Startup methodology Source:T he Lean Startup (2011), Eric Ries T h e L ean star tu p p r i n ci p l es d i ct at e t h e i m p or t an ce of l i sten i n g t o y ou r au d i en ce, acti vely l ear n i n g, an d m ak i n g y ou r d evel op m en t cy cl es f ast . H er e, y ou d on ?t asp i r e t o bu i l d a p er f ect p r od u ct an d d on ?t w r i t e cl u n k y bu si n ess p l an s. I n st ead y ou u se key p er f or m an ce i n d i cat or s (K PI s) an d ad op t a con t i n u ou s d ep l oy m en t ap p r oach . I n h i s book T he Lean Startup, Er i c Ri es d ef i n es f ou r p r i n ci p l es of cr eat i n g an d m an agi n g a L ean st ar t u p : 1. El i m i n at e u n cer t ai n t y . I n t h e h i gh ly u n cer t ai n st ar t u p en v i r on m en t , t h e L ean ap p r oach al l ow s y ou t o cr eate assu m p ti on s abou t t h e r eal w or l d , st ay f l ex i bl e, an d u se t ool s su ch as t h e Bu si n ess M od el Can v as f or con ti n u ou sly testi n g y ou v i si on .

1. W o r k sm ar t er n o t h ar d er . D on ?t ask y ou r sel f how can we build this product?Q u est i on w h et h er y ou sh ou l d bu i l d th i s p r od u ct at al l . A n d i f y ou d o bu i l d i t , h ow to m ake i t su st ai n abl e. D on ?t sp en d m on t h s p er f ecti n g th e p r od u ct bef or e sh ow i n g i t t o a p ot en t i al au d i en ce an d f i n d ou t t h at t h ey w er en ?t i n ter ested i n th e f i r st p l ace. 2. D ev el o p an M V P. A n M V P i s a cor e com p on en t of t h e bu i l d - m easu r e- l ear n cy cl e. You r M V P i s t h e sp ar k th at st ar ts y ou r en gi n e an d al l ow s y ou t o begi n m easu r i n g an d l ear n i n g. 3. Val i d at ed l ear n i n g. To d em on st r at e t h e p r ogr ess of y ou r st ar t u p , w or k on t h e t h i n gs y ou r cu st om er s n eed . Ad ap t y ou r p l an st ep - by - st ep an d be r ead y t o 72 ch an ge d i r ect i on i f t h e f eed back t el l s y ou t o.

Recycle