Her story Magazine Vol 2 Dec 2017

her story issue #2 • december 2017

MIND BODY SPIRIT

MARY J. THOMPSON

why FAD DIETS DON’T WORK ESZTER O’DONOGHUE

GUT CORRECTION ANDREEA MOCANU

WOMEN in STEM MIREILLE TOULEKIMA

LEADING with INTEGRITY SALOME ASABRE

her story ISSUE NO 2

W H AT ’ S I N S I D E

EMPOWERMENT

HER WHOLENESS 13

17

Mind Body Spirit

6

Her Story: Ashish Paul

11

His Story: Moses Mwangi

22

Leading with Integrity

Why FAD Diets Don’t Work

By Eszter O’Donoghue

23 Gut Correction

16

By Mary J. Thompson

By Salome Asabre

Leave an Honourable Legacy

By Emem Washington

By Andreea Mocanu

BUSINESS 31

Business Start-Up

FESTIVITIES 9

By Charlotte Barrett

SCIENCE & TECH

4

Christmas Gifts for Her and Him

By Harriet Khataba

Festive Fun For All The Family

By Lisa Folie

33 Women in STEM: a workforce to tap into for future economic growth

By Mireille Toulekima

a letter from

THE EDITOR Its that time of the year again where some of us review what we have accomplished and probably strategize on how to do better or make things work next year.

Can I suggest a different approach? One that celebrates what you have achieved regardless of what it looks like on paper and look back at the moments that against all adversity you made it through, scars and all but stronger that previous years.

I believe when we start having a healthier perception of our lives and achievements we can accomplish more from a place of gratitude and joy.

This year we decided to do things different, we love to break the mould and find the best expression that works for us, we hope you enjoy the articles and stories shared from different perspectives.

Please drop us an email on publication@herstorymatters.com and let us know what worked for you and how we can improve as we strive to evolve to serve you better.

This festive season the Her story matters team wishes you a very merry Christmas and happy new year! lots of love!

Harriet Khataba Editor in chief

n u F e v Festri Al Fo The ! y l i m a F Games

–

Board games such as scrabble, operation, a mixture of different puzzles, different genre of quizzes and monopoly. For those in the family who really want to show off their moves why not try the classical twister? It’s a fun way to bring you all together to show your personality and helps improve your attitudes and reaction different under pressure

It beginning to look a lot like Christmas everywhere we go…. It’s that time again where loved ones come together to celebrate, spend time, eat and be merry.

It’s a special time for family and reflection as family is the most important thing.

When you have them around you, you want to be able to use the time wisely to have a good time as well as create more memories.

Every year there’s always food, shopping, and many activities. Wouldn’t it be cool to do things different this year? Be more creative with time and family whilst spending less money. After all skint January is around the corner.

Here are some creative indoor and outdoor ideas worth considering which can include everyone:

Story Telling

–

Life stories are always a nice way to bond.

Sharing our journey and the obstacles endured really causes us to learn from each other as well as have a greater insight to the person’s life especially in cases where family live far apart and rarely see each other. You can also make up stories that have moral lessons.

4

Movies

–

Movie nights are easy, calm and relaxing ways to spend the holiday time sharing laughter, depending on the movies of your choice. It can be quite entertaining if it is well planned by ensuring different movie categories such as comedy, romantic, thriller feature in your movie list. This allows everyone to have a go at choosing a movie of their choice for all to watch. You can spice the evening up with varieties of snacks too.

Walks in thePark

–

This can be an intimate time to get the blood circulation and digestive system flowing. The crisp and cold breeze can also be quite refreshing.

Decorate the Garden Ice-Skating

–

There are many ice skating rings around Christmas time for families to have fun.

You don’t have to be an expert, the fun is in the trying, falling over and getting back into the game.

–

This is a great way to show creativity and bond with each other, it’s a season for festivity and bright coloured extravagant designs so by doing this though it may get competitive will be nice to have fun and enjoy the season together in a way which you may not always do.

5

Her Story...

Growing up my mother was and still is a homemaker, I always wanted her to be a working mother and perhaps this is why I was driven to be a career-oriented person. I never liked my mum being dependent on my dad for money, to this day I hate asking someone for money. It gives me pleasure to earn and spend money as I please.

As you can imagine, I grew up in India in early 70’s, a time when women fought for equal rights in business such exciting times, I lived with my parents, younger brother and grandparents, which is normal for Indian families. I am the eldest child and have always been the responsible one, the big sister and the bossy one!

I have seen great female role models in my family both my paternal and maternal grandmothers were amazing women. My mother’s mum became a widow before the age of 40. As a single parent of four children, my mother being the eldest, I think she did pretty well for herself, my grandmother was courageous, independent and calm. Looking back considering the challenges they went through I would call them women of substance.

My father’s mum on the other hand, was brave woman, she left her first husband due to his alcohol issues, for a woman to do that in Indian culture around 1945 was a courageous act. Both my grandparents had one child and that is my dad.

I seem to have imbibed their values subconsciously as I am courageous, like to be the leader, fiercely independent and love my freedom with all that I am balanced and have a calm personality.

my name is

Ashish Paul

and this is my story...

“

I was career driven from a young age and became an entrepreneur at the age of 19, I started my ‘Henna Parlour’ where I used to paint henna on women’s hands and feet, a day before their wedding, I was very skilled and paid attention to detail and in turn I was one of the most creative and expensive henna artist in the city.

I am courageous, like to be the leader, fiercely independent and love my freedom...

6

Being the eldest in the family I had no one to confide in nor ask advice and because of this from a very early age I grew accustomed to making my own decisions. I always did things my own way to the extent that my parents never had to attend any parents-teacher meetings in my school because I was always able to look after myself. I grew very independent, was doing well in my studies, got good grades so they had no reason to go to my school.

“

I have very many memories of different occasions where everyone used to say to me, “you are master of so many traits”...

Looking back, I have very many memories of different occasions where everyone used to say to me, “you are master of so many traits”, I was good in what I was involved in including extracurricular school activities such as school choir, dancing group, debate teams and drama. I was house captain and class monitor and was top student too, science used to be my favorite subject.

The men who were around me in my early years were my father and his dad. My paternal grand father was a saintly figure, a person who looked after everyone else in the family and the extended family. He was also the eldest in his family and was the communicator between various family members. He was a kind and helpful man. Similarly, my dad is one of the humblest people that I have known in my life.

Amongst all these people I grew up with a lot of love around me.

Life was simple and happy. I loved going to school and college and loved spending time with my friends. I always had this universal notion of family and love. To me, everyone who is related by love is family.

I had always been a healthy child considering all the activities I was involved in, so when I required a heart surgery at age 7, this was a life defining moment for me. I had what is commonly known as ‘hole in the heart’ and the only treatment is to surgically close that hole.

I had to go through plenty of ECG’s and blood tests in order to be thoroughly examined. My parents took me to several big

7

heart hospitals in order to get the best opinion because it was extremely stressful for them. This journey took about one year between the diagnosis and actually having the surgery in the summer of 1980.

I eventually had the operation in AIIMS (All India Institute of Medical Sciences), New Delhi, India.

I still remember the children’s ward of the hospital where I stayed for one month. I remember that I was on special diet of no salt and I really wanted to eat salty food. I fondly remember the monkeys outside the ward and the chaos that happened when one of the monkeys broke into the ward. I have vivid memory of my operation day, the lift that took me up into operation theatre, the shower that I had before going in, the huge light on top of the operating table. I can still visualize most of the incidents that happened during that time.

I loved the work that doctors performed, I loved the respect that they got from their patients and I loved that they helped patients who were in need of care. My close contact with doctors during my heart surgery is an accentuating factor in my decision to become a doctor. I initially wanted to become a heart surgeon so I could see what was wrong inside my heart that led me to have such major surgery. This initial interest in medicine took me on to this path of serving patients. Even though I didn’t manage to become a heart surgeon, I got to be in a position where I could look after patients. I am glad I am a holistic medicine perpetuator and I am making a difference in my patients’ health and well-being.

What I enjoy the most now is serving patients and bringing the awareness of in areas of the holistic benefits of Ayurveda and the western herbal medicine and speak passionately about protecting women’s health before and after having children. I also educate people about the preventative methods to reduce the risk of diseases and live an optimally healthy life.

“

I loved the work that doctors performed, I loved the respect that they got from their patients and I loved that they helped patients who were in need of care.

8

Christmas Gift Ideas for Her and Him

Leather Cable and Headphone Organisers

by Johny Todd Ltd

£15

Make life easier, organised, less tangled and a bit more stylish with a pair of Johny Todd leather cable organisers. These compact leather ‘cable-tidy’ for headphones/earbuds, phone leads or miscellaneous cables is an ideal small gift.

Chose between a set of 2, or a set of 4.

Damn Handsome Beard Grooming Kit

by Men’s Society

£22.99

This is a must have item for all facial hair fanatics. Perfectly pocket sized, this tin can be taken with you anywhere, so you can always make sure youre looking fine.

Personalised Wood Beard Comb and Leather Pouch

by Man Gun Bear

Personalised Lambswool Message Scarf

by STABO

£38

£32

Robust, stylish and practical, it’s an ideal gift for the man that has it all. Cut from solid walnut wood, the Beard Comb is engraved with the Man Gun Bear logo and comes in a British leather, hand stitched pouch.

Made from a selection of beautiful tweeds the scarves are made entirely in the UK; woven in England to our order, turned into scarves by hand then we make the patches and sew them on.

This scarf would make a lovely gift for a brother in law and the engraved personalisation makes it a really special gift.

9

Cozy Boots™ Microwavable Slipper Boots

by Cozy Boots

£14.99

These beautifully soft Cozy Boots™ are perfect to come home to after a long day on your feet! They are scented with lavender, making them ideal to sit back and put your feet up. Warm them in the microwave for extra cosiness.

Personalised Real Leather Travel Wallet

by Magpie Decor

£59

Travel in style with our preminum range of travel accessories, hand-crafted from the finest Saffiano Leather. This beautiful travel wallet is perfect for organising all your travel essentials, with compartments for tickets, currency, boarding pass, documents.

Build Your Own Christmas Pamper Gift For Her

£33

Say “Merry Christmas” with a customised set of multi-awardwinning pamper goodies! Our eco-luxuries are made with premium ingredients, no nasties! Wrapping & Personalised Card Included. *Winner* - Best FreeFrom Skincare Brand 2017. All products 100% Vegan.

The Luxury Grand Hamper

£104

This sublime food & drink hamper is overflowing with four bottles of wine - each one an award winning treat - plus a vast selection of sweet and savoury delights. We’ve carefully chosen 20 of the very highest quality items for this divine food hamper; including Biscuits, Fruit Preserves, Chocolates, Nuts, Cake, Tea and countless other little luxuries. All lovingly packaged in a deep wicker basket, The Grande is guaranteed to leave a lasting impression on your corporate clients, friends and family alike.

10

MOSES GACHARI Founder of Martedum Enkara “Lift up a Child” an organization that works to the betterment and empowerment of communities and facilitating child education as well as focus on sustainable projects un communities.

I am the first born in a family of three

opened me up to different cultures, I

had growing up which is an education,

siblings. Growing up my father was

mean Kenya is very multi-cultural with

shelter, security and food. This stuck

very strict especially with regards to the

different nationalities settling because

with me even when I went on to work

time we got indoors which didn’t go

of the multi-national and international

with Quick 15 caterers and marketing

very well with me because I love being

companies but also because its

for BINTI safaris where I currently work.

outdoors and am very independent,

considered a safe developed country

he was very fussy about who we spent

friendly to foreigners, I later worked with

One time we were leading work camps

time with which I found hilarious since

a company called Bio-Bins until I joined

in the interior remote parts in Kenya

we considered everyone we grew up

Centre of International Volunteer

and as usual one of the things that

with as family, mum on the other hand

“

was very laid back and loved taking us to church. I was born in Nairobi-Kenya and we travelled a lot since my father was a civil Servant.

I went to schools which were close to

we did was donate food, books and

women with increased education programs will bring a lot of value in communities...

”

clothes that the volunteers didn’t need, that’s when the idea of starting the foundation struck, I had seen many different communities living way below their means that needed assistance and it made perfect sense to have a

home, the area I grew up was middle

services (IVS). Its whilst with IVS that I

foundation. That’s how the foundation

class and had good schools servicing

really started to desire helping the less

called Martedum Enkara which means

the area. I studied Tour and Guiding

fortunate, its also at this point I realized

Lift up a Child started.

at Bevy Gates in Nairobi which really

the dire need for others to have what I

11

I spoke to a few friends about this and

school and in colleges through the work

for computer classes in the schools

asked them to contribute what they

we are doing.

to encourage more children in STEM,

could towards the communities and

funds for better infrastructure since

they agreed which was exciting! We

I think women with increased education

most homes don’t have electricity &

started with the main necessities which

programs will bring a lot of value

good water storage facilities.

is food and clothing but I soon realized

in communities and having more

the need was greater than that.

educational/ training sessions geared

We also need funds for creative projects

towards men will help them understand

that are both educational and fun to

This communities needed clean water,

the value of educated and empowered

keep children busy during holidays so

the children and more so the girls

in the communities because from my

they can experience childhood and

needed an education, most of them are

perspective they are naturally good at

away from working on the lands. We

very intelligent but lack the money for

saving and planning.

kindly appeal to the readers to donate

school uniforms and school fees and an

or contribute what they can to help with

untapped potential is the women who

We have achieved a lot but face a lot of

need to be empowered economically.

financial challenges that hinder us from

this cause.

meeting the community needs.

We then started reaching out to more people and spreading the word to

What we need help with is funds and

assist this communities and so far,

books for children for school, funds/

we have girls who have gone through

food for feeding programs, computers

To find out more please email us at publication@herstorymatters.com

12

why FAD DIETS

DON’T WORK

by ESZTER O’DONOGHUE

It’s Estimated That Over 45% Of Peoples New Year Resolution’s Is To Lose Some Weight And Get Fit. Unfortunately, according to science studies on this subject most people have very little or no chance to achieve these goals. The most recent studies show, that if we would start a “miracle, life changing diet” in January, we are more likely to actually end up gaining fat, and well, yes disappointment.

13

This is not surprising according to WHO, obesity is a global problem, and every year more people find themselves needing the next dress size up and struggle with the extra pounds they have now gained.

According to Linda Bacon PhD (internationally-recognized authority on topics related to nutrition) the problem is there are only a few people who can not only lose weight, but able to stay at their desired weight.

You hear it all the time: “Quick fix before holiday season” “Skip breakfast and burn more fat” “Eat only low fat or no fat products” “Eat only 1000 calories a day and have a big cheat on the weekend” There are plenty of popular diets out there giving us hope, promising quick results, fast weight loss and happiness. Juice diets, “healthy smoothies”, meal replacement shakes, protein powders, along with “natural” and “herbal pills” which are magically burning fat whilst we are sleeping.

To answer the popular question, “can I lose weight quickly with a special diet?” answer is yes you can. Some diets look very promising in the beginning (and this is why many of us still fall for it). You jump on the scale after a couple of days and “Eureka”, your weight is going down nicely.

The problem is that these diets are very restrictive in one way or another. Some won’t allow you to eat more than 1000-1200 calories, others you won’t be allowed to eat fat, some will restrict your fruit intake and other’s will have you replace your whole food with liquids like shakes, or meal replacement’s or juices.

These options mentioned above shock your body in a negative way by restricting nutritious food, healthy fats and replace them with fake products. we are probably thinking “I’m eating less, burning more, therefore losing weight, what is wrong with that?” Well, here is the thing, you are going to lose weight, but the majority of the weight lost will come from breaking down your own muscles, and actually pushing your body into starvation mode.

I hope by now you all know it just doesn’t work like that. Remember that old saying?

If it sounds to good to be true, then it most probably is.

The average person going on a diet whilst on that diet will lose around 10lbs, but puts every last lbs they lost back on once they can no longer stay on their chosen diet.

For the vast majority, they will actually end up gaining an additional 2-4lbs, whilst also achieving to slow down their metabolic rate, decrease their muscle mass and damage their immune system.

14

Whenever you go on a very strict diet you create a nutrition deficiency, since your diet is very low in calories, your body will look for other ways to get energy. One of these ways is by breaking down your muscles.

This is actually detrimental to weight loss because your muscles help lift you out of bed every morning and carry you around throughout the day, your muscle actually burn’s calories 24/7 even when you are at rest. Our bodies don’t know the difference between starvation and a bad diet, you will inevitably end your diet with less muscle mass, decreased metabolism, weakened immune system and increased body weight.

Another issue with fad diets, is that they don’t teach you healthy eating and lifestyle habits that need to be maintained in order to keep the weight off permanently. You find yourself sticking with a diet for weeks or months and then you find yourself circling around your fridge, or constantly thinking about your next meal. “FAD diets promote bingeing, don’t blame yourself for the binge, blame your diet. It’s so easy to get sucked into the diet industries false promises, to think you’re making the healthy, righteous choice.” – says Dr Linda Bacon.

Best way to lose the weight and keep it off is ditch the diet and create healthy habits instead, you don’t have to change everything in one day and Its best to take each day at a time making healthy decisions and exercise to a healthier and happier you.

About

Eszter O’Donoghue “I’m a Level 3 qualified personal trainer, fitness model competitor with years of experience in health and fitness, passionate about healthy living and training. I have a degree in communication and journalism and have been working in that industry for 5 years. I love to motivate my friends and people around me to adopt a better, healthier lifestyle, and look after their body. “

The good news is in time the healthy decisions will lead to a healthy lifestyle that will bring healthy change to your body and in the process, learn a lot about your body’s specific needs and how best to look after it.

15

Leave an HONOURABLE LEGACY Emem Washington

We got to catch up with Emem Washington, a multi-passionate creative entrepreneur who is utilizing her experience as an attorney, speaker, singer/songwriter, coach and mentor to serve emerging thought-leaders and world-changers.

It’s amazing that someone can utilize most skills and potential to serve humanity.

the miscarriages/still births and believing that I would become a mother, the book was “Supernatural Childbirth”. For dealing with the grief of losing my mom, that book was “The Shack” and “Heaven is Real” this shows how pain is turned to purpose and inspires others to stay the course.

Emem was born in Los Angeles, California she had a wonderful childhood, with very loving but strict parents, especially her father. Her dad is a driven man, particularly where education is concerned. He pushed education like it was going out of style, we did not like it very much then but we appreciate it so much now.

Emem is diversely gifted and what she loves most is speaking life into people, pouring into them and seeing them rise up to their full potential.

Basically, I enjoy doing anything that allows me to be a solution provider, without compromising who I am and what I stand for. Being a solution provider is a great gap to fill as you already have a demand and is fulfilling.

“What drives me in everything I do and in life is to have an impact and leave a honourable legacy”.

Emem usually shares about her life experiences when she motivates the audience in her speaking engagements and one story in particular that touches others is her challenge with miscarriages and still birth, how she turns this to something that inspires others is remarkable. She says “What got me through the difficult times of miscarriages and still births and even the loss of my beloved mother is my faith in God and having a good supportive circle. Interestingly, with each of these challenges mentioned, there was always a book involved. For getting through

When asked what advice she would give to her younger self and upcoming driven generation she said “Don’t try to fit in with the crowd”. You are unique and special and it’s ok to be a misfit”, this are definitely words wisdom in a world that is keen in producing prototypes Emems principles she lives by are to serve God and mankind, she is currently working on a new mini self-help 7-day course to accompany her Rebirth album. To help bring about a rebirth in her audience and help launch them to their next level.

To see more of Emem’s work please visit www.ememwashington.com 16

Mind Body Spirit Mary J. Thompson

17

I grew up as a natural trailblazer, my parents could be sure if they told me to do something I’d do the opposite, people call this “refusing to accept authority”, though, I just wanted to be me and express myself.

My father is a music teacher which meant we were always around instruments and different styles of music. He considered making us listen to Mozart punishment

I am a Mind Body Spirit Coach, with a mission to empower women to live their best lives physically, mentally, spiritually, and emotionally. I grew up in a small town in Oklahoma right in the middle of the US. I am second born to a big family of 6 kids. Our house was always loud and crazy, which might sound like a nightmare to some, but to me it’s just what happens when family gets together.

which was not effective because I grew to tolerate, appreciate, and love it, I would pretend to hate it though because it was better than being grounded.

One time driving in the car with my dad listening to barbershop and he asked me if I could hear all the different arrangements this caused me to start listening to music differently and recognizing different harmonies. This experiences with my dad influenced my view of the world and Music taught me to listen to the meaning and emotion behind sounds which developed my listening skills when it came to people.

My mother is the most giving person I know, she feels deeply and never holds back love. As a stay-at-home mom raising 6 children, she would take us to different activities, serve in church you name it. She is the one who instilled in me a love of creating, listening to my intuition, service without acknowledgement amongst other qualities.

18

Growing up in a small town was hard for me because I loved exploring and

I took the first job I could get after

wanted to live a glamorous life. I always

graduating, but hated it after the novelty

felt I was meant for greatness, I wasn’t

wore off. I worked some various positions

sure what exactly, but I knew I was meant

over the years and was very unhappy in

to do great things, I’m sure this looked

all of them.

like snobbery and led to plenty of lonely During this time period I was unhappy

lunches on playground

with how my body looked and felt, I was Education was high priority in our home.

gaining weight, felt sluggish and was

All my grandparents, aunts and uncles

depressed. I started exercising regularly,

were educators! It wasn’t just encouraged,

cut dairy from my diet, and started

it was expected that you study hard in

meditating—I saw amazing changes

school, get good grades and go to a good

both in my body and emotional state

university. I liked being smart and realized

and wanted people to know that they

that the way for me to accomplish great

can start feeling better, I went and got

things was to go out and explore the

certified as a personal trainer and started

world. So, I went to university.

working with clients.

I studied exercise science at university

I soon understood that the key to my

and became disillusioned with the health

success was in the mindset work I had

and fitness industry during an internship

started, and began using it with clients.

I did prior to graduation. Everyone and

This led me to approach my clients with a

everything at that internship was focused

mix of life coaching and physical exercise.

on how you look, not how you feel.

I realized that, though I enjoy being in

Something about this mindset always

the gym with my clients, they could get

bothered me, it seemed so shallow.

a workout anywhere, my real value to

‘there is no better feeling in the world than someone telling you that you changed their life...’

19

them is in holding a vision for them to

slow down, do more yoga and get back in

become the best versions of themselves

touch. I hurried from the gym and called

and this is how the shift to mind-body-

my husband for some support. On the

spirit coaching came about, my mission is

way home, I swung by the store for a

to empower women mentally, physically,

pregnancy test because my period was

emotionally and spiritually to help them

late and a chocolate croissant. As I pulled

reach their dreams. In working with all

up to my apartment, I felt the beginning

these areas, we are able to create space

of what I thought was my period, turned

for the lasting change they’re seeking.

out the bleeding was the beginning of a miscarriage.

I had an amazing time and had a turning point in summer 2015, a few

The cramps were bad, but the flow

months prior I had completed a bikini

was light at first, but by Sunday, I knew

(bodybuilding) competition, though I

something was wrong. I was going

enjoyed looking toned and fit, I hated the

through super tampons every hour. I

rigidity of it all. by nature, am an explorer,

texted my boss saying I wouldn’t come to

I thrive on ebb and flow, listening to my

work the next day.

body and keeping a balance in all areas of my life.

By Monday, the cramps contractions turned violent. Deep down, I knew what

When preparing to compete, it’s like

was happening, but I was in denial. This

working a full-time job, your food and

couldn’t be happening! Though my last

exercise laid out for you, have very few

period had skipped, I’d taken a pregnancy

prescribed days off and unforgiving.

test that came back negative! My period

There were good points to it like feeling

since my competition had been spastic at

strong when I lifted big heavy weights,

best, so I felt my body was just trying to

the initial pride I felt when I refused my

get back on track, the test was negative.

favorite now forbidden foods and the

Finally, it was all over, I felt like the

admiration I got from others, but the

strange calm after the storm. Physically I

lifestyle definitely started to take its toll

was relieved emotionally, I went numb.

on me!

I searched for a new gynecologist and One Saturday I was struggling through my

spoke with a nurse who was very kind to

workout, I broke down and started crying

me and told me what I needed to do and

my eyes out. I had been struggling with

how to look after myself. I started eating

my emotions all week, wondering why I’d

to fill the hole I felt in my heart.

put myself through another competition.

My body had also been calling to me to

The next few weeks were rocky, I started

20

journaling to help me process my

becoming my best self.

emotions, but I mostly felt confused and betrayed by my body. I didn’t know who

I love what I do as there is no better

I was anymore. This experience taught

feeling in the world than someone telling

me balance in my life is number 1, my

you that you changed their life and

husband and I developed a stronger bond

because of that I know I can’t fail as I’m

and learned to lean on each other more

fulfilling the call of my heart. What I have

and it’s so important to release traumas &

room for is growth and learning, the only

negative emotions- their buildup creates

real failure is not trying.

toxicity in the body.

Looking at what I have achieved, I learnt I have had embarrassing moments in my

as women celebrating our wins, especially

life but there is this one experience that

celebrating ourselves is important, it

still upsets me to this day. In 4th or 5th

allows us to grab onto the high of our

grade a girl I thought was my friend pulled

victories and stay there longer. One of

my shorts down at recess, the other girls

my favorite ways to celebrate is dancing!

were laughing at me. I was mortified and

I love to throw myself impromptu dance

felt betrayed and humiliated. Months

parties, where I do not care what I look

before that I felt many of the girls in my

like, I’m just excited to move my body,

class didn’t like me but now I knew I had

it feels awesome. I love to twerk, I don’t

no friends.

think I’m doing it right, but I don’t let that stop me, celebration doesn’t have to be

To an extent am non-confrontational

expensive.

and avoided it like the plague when I was young, so after the no-pants incident, I

History and Herstory is made when

ran away. The rest of the school year was

people listen to their inner voice, follow

lonely for me it was definitely a time I

their hearts, and go for their dreams They

buried myself in books so that I could live

don’t accept “failure” as final, they get up

someone else’s life.

and keep trying.

As an adult, I’ve had to do some work

It’s my hope that someday, I’ll be out

around running away when things get

of a job because every woman will feel

hard, embarrassing or problematic.

awesome about herself 24/7; she’ll feel

I still feel the instinct to hide when

empowered, balanced, & free; she’ll

problems come up, but now I’m able to

go for her dreams because she wants

work through it. I have to acknowledge

something, not because anybody else

that I’ll never be perfect, but I’ll never

wants her to be a certain way. I pray that

stop working to eliminate the blocks to

someday, that is our reality!

21

leading with

integrity

by Salome Asabre

The times we live in are indeed perilous; full of violence and destruction. It’s in these times that we need leaders who genuinely are interested in the state of our world.

I say genuinely because there are many who initially have the right intentions but lose the conviction they started with along the way.

Leadership requires us to stand for and lead others in a united vision. Leadership is instilling ‘effective’ change by helping people to adopt the right mind-set in order to pursue their purpose and see the world transformed.

Leadership is not without adversity. Persecution, slander and accusation is part of the package. It requires being bold, courageous and committed which pays off, as seen by likes of Mandela, Ghandi and Luther King. Leaders often find themselves in the firing line when things go wrong. It is in these moments true leadership is defined. We see this in history, over and over that a true respected leader is often appreciated years after the effective change is established.

Currently, we are witnessing an increase in lawlessness which emphasizes the need for leaders to care more about reformation than they do about being charismatic.

22

Your Gut & Your Emotions are a 2-Way Street!

by Andreea Mocanu

“All disea e begins within tsh e gut!”

Hippocra

tes

Have you ever wondered what’s going on beneath your skin?

Perhaps you’re feeling a little lacklustre, or you’re missing that natural glow...

Well, it might be time to take a look at your gut health.

As Hippocrates once said “all disease begins within the gut.”

So, whether you’re suffering from a chronic disease, battling a whole host of allergies, or simply needing more energy and sparkle, spending some time getting acquainted with your digestive system is imperative to your health and wellbeing.

This guide is a great starting point to understanding how our inner ecological system works and what action steps we can take right now to help promote a healthy and thriving gut.

23

SIGNS 10 UNHEALTHY You Have an

GUT

1. Digestive issues 2. Food allergies or sensitivities 3. Mood swings and irritability 4. Skin problems 5. Anxiety 6. Depression 7. Autoimmune disease 8. Poor memory and concentration 9. Diabetes 10. Frequent infections and illnesses

If you’ve said “yes” to more than one of the items Your gut is a above, then now is a good time to get reacquainted very delicate with your gut and give it the TLC that it deserves. ecosystem, with more flora (healthy bacteria) contained within it than all of the other cells in the body combined.

Yes, that’s a lot of flora! When this ecosystem is healthy and flourishing, your digestive tract has the proper balance of stomach acids and bacteria. This perfect balance allows for your body to break down food for nourishment and cell repair.

Without the ability to absorb nutrients from When it comes to gut health, it’s not just your food and eliminate waste, you may experience all kinds of health issues that food that can cause your flora to become on the surface, don’t seem to be related to imbalanced. Many factors in our modern your digestion but quite likely are. Whether environment negatively impact our gut you suffer from headaches, mood issues, health. From a young age, most of us are weight gain, menstrual cramps, fatigue, given antibiotic medications which interfere back pain, frequent colds, oestrogen with our microbiome. While antibiotics dominance, and many more, these are all are designed to attack pathogenic (bad) issues that could be caused by having an bacteria, they indiscriminately wipe out our unhappy gut. good bacteria as well! Pesticides, herbicides

What Affects Our Gut Health?

24

and other agricultural chemicals have similar actions to antibiotics; after all, they are applied to kill bugs that attack plants, right? Sadly, these residual chemicals wind up in our gut when we eat non-organic food and hurt our friendly tummy bugs, too!

Remember, agricultural run-off makes its way into our waterways, so unfiltered water can also be contaminated with compounds that reduce our gut flora. Being ‘overhygienic’ in the home can also contribute to imbalances in your gut flora. In particular, anti-bacterial sprays and lotions unfavourably impact your microbiome. Our bodies naturally require some exposure to dirt and germs to build a healthy, robust immune system, but an over-emphasis on ‘cleanliness’ can interfere with this natural process.

What is a Leaky Gut? This refers to as intestinal permeability or hyperpermeability. This is a condition where the “gate keepers” within your gut are not properly working to control what passes through to the small intestine.

This means that harmful elements such as proteins (including gluten), undigested particles and bad bacteria are able to leak into your bloodstream. What may not seem harmful short term, can have profound effects to your health in the long-term.

These particles can wreak havoc by causing inflammation and immune reactions over time.

Your small intestine is little but is a mighty organ with incredibly important functions.

It helps to absorb the majority of nutrients such as vitamins and minerals from your food. With a healthy gut, the small intestine contains small junctions that allow for

vital nutrients to be deposited around the body by the bloodstream. If it’s in working order, it will only allow certain elements to enter the bloodstream and will block toxic elements from entering. Think of it as the bodyguard to your bloodstream, only letting the VIP’s into the bloodstream club. However, with a leaky gut, these small openings within your small intestine are widened. This then allows for all sorts of undigested food particles and toxins to take a ride through your bloodstream and can lead to inflammation and immune reactions. Some of the initial signs that you may have a leaky gut include food allergies, digestive issues (IBS, bloating, diarrhoea) and skin issues such as eczema and acne.

Did you know that your gut is technically outside your body?

The alimentary canal is the entire passage along which food passes through the body from mouth to anus during digestion. This sounds extremely strange, but technically, we have one long tube ‘alimentary canal’ running through our body comprised of the mouth, oesophagus, stomach, intestines and anus. This tube is pinched closed by your mouth, anus and certain sphincters along the digestive tract. Though this canal is not completely and permanently sealed shut from the outside world. Hence, from a physiological perspective, we say it is outside of our body. fascinating right?

The gut is ‘outside’ our body for a very important immunological reason. You see, our environment is naturally filled with billions of bacteria. This is not to scare you, 25

as bacteria plays a very important role in sustaining life on earth. However, our body is not equipped to let any ol’ bug from the outside world into our bloodstream. Our gut contains a very sophisticated immune system to make sure that the bugs that we swallow and eat are not given free reign into our bloodstream. This is why bacteria and food are kept ‘outside’ our body and safely enclosed within your gut until deemed safe enough to pass through our gut’s immune defences and into our blood.

Until now, you may have thought that the chief function of our gut is to digest food, but there is so much more that this amazing organ does!

Fascinating Facts About Your Gut The lining in your gut is actually part of your immune system. In fact, it’s your first line of defence against bugs and other organisms that can make you ill. For millennia, this immune mechanism was needed for the survival of the species, Humans lived without refrigeration and didn’t always know enough to practice safe food handling. When your gut is healthy, it keeps any foreign invaders in food from getting into the bloodstream.

It also protects you from airborne viruses and bacteria. Research done in recent years proves there is a real connection between the digestive tract and the nervous system.

(To learn more read Michael Gershon, M.D.s book ‘The Second Brain’.)

In addition to the nervous system in the spine, there is a nervous system in the gut called the enteric nervous system, which

sends signals to the brain and vice versa.

If you are anxious, depressed, or stressed, you may notice that your desire for food is different or your digestion is off.

Stress hormones can shut down digestion (which results in constipation) or speed it up (which results in diarrhoea).

The digestive system actually produces more neurotransmitters than the brain does.

It’s possible that many women could avoid antidepressants altogether just by supporting their digestive system. How many of us reach for a sugary treat when stressed?

This is a short-term (and unhealthy) way to make the neurotransmitters your body needs to restore your emotional equilibrium.

The phrases ‘trust your gut’ and ‘gut instinct’ make more sense than you may realize!

As a second brain, it may be more effective as It doesn’t have to contend with the judgmental committee which lives in your left brain and will often try to talk you out of what you know in your gut to be true.

As an energy system, the digestive system is part of the third chakra, which has to do with self-esteem, self-expression, an appropriate sense of responsibility and having the confidence to go with your gut.

There are approximately 100 trillion 26

microbes living in your gut. In fact, there is a lot more than just that on your entire body. If you were to collect all your bacteria and weight it, it would make up approximately two to three pounds (approximately one kilo) of your body weight.

Top 5 Supplements That Promote Healthy Gut: Probiotics: Probably one of THE most important supplements you can take when trying to boost your gut health as they assist in replenishing the good bacteria and crowding out the bad bacteria.

Licorice Root:

This potent adaptogenic Fibre: herb can help Many people don’t know this, but probiotics balance cortisol cannot live without fibre. Prebiotics levels and improve (indigestible fibres) help probiotic bacteria to the acid production within survive in our gut. That’s why it’s extremely the stomach. It is also helpful in important when taking probiotics, to also supporting the body’s natural processes for ensure you are getting a healthy dose of highmaintaining the mucosal lining of the stomach. fibre foods. One of our favourites is sprouted flaxseeds!

Slippery Elm: Don’t be fooled by its strange name! This supplement contains mucilage and stimulates To assist with the digestion of your food, take nerve endings in the body’s intestinal tract. The one or two capsules at the beginning of each increase in mucus secretion helps protect your meal, and they will decrease the changes that stomach’s lining and combat ulcers and excessive partially digested food particles and proteins acidity within the digestive system. Did we cause damage to your gut wall. mention it also contains powerful antioxidants that help relieve inflammatory bowel symptoms?

Digestive Enzymes:

27

Daily Habits for a Healthy Gut Hit Up Your Fibre One of our body’s main methods of eliminating toxins is through our poop! Our body can’t do this job properly, unless you’re getting enough fibre to keep things moving along and passing though. We need to remember to eat plenty of fresh fruit, vegetables, chia seeds, legumes, soaked/activated nuts, quinoa and brown rice to really boost your fibre intake.

Feast on Fermented Foods Fermented foods provide the cultured bacteria that our digestive tract needs to function optimally. These products include sauerkraut, kefir, tempeh, miso, kimchi and even yogurt (from pasture-fed, organic sources and only if you tolerate dairy).

Antibiotics if You Need Them

Caprylic Acid: Also known as octanoic acid, is a fatty acid that is naturally found within coconut oil. It is known for its antiviral and antifungal abilities and is especially helpful for people that feel they are suffering from Candida or yeast overgrowth.

Indisputably, antibiotics can be lifesaving in certain situations. However, antibiotics are often over-prescribed for health conditions that don’t warrant this intervention.

And although antibiotics do kill off ‘bad bacteria’, our poor little ‘good bacteria’ in the digestive tract get wiped out too!

Therefore, try to be discerning when choosing to use antibiotics - often they are routinely recommended when they aren’t fully needed, so question your doctor carefully.

28

Eat Calmly When we feel stressed, our body switches into ‘fight or flight’ mode.

As this happens, our body focuses on the physiological functions that help us to flee or attack an enemy; blood is diverted to the muscles, our breath rate increases and external senses become hyper-alert. Simultaneously, systems that are nonessential to fight or flight are suppressed - this includes digestion.

Therefore, try not to eat when you’re feeling stressed and your body isn’t in an ideal mode for digestion.

Eat Cold Potatoes… Err, What?

Yes, you read that right! Cold (cooked) potatoes provide something called resistant starch. Technically classed as a type of fibre, resistant starch is thus named because it resists digestion; as it passes through our digestive tract, we don’t have the enzymes to break it down… but our gut microflora does! In fact, resistant starch is a feast for the bacteria in our gut and provides the nutrients and fuel these bugs need to do their important work. Rice, legumes, and ‘just ripe’ bananas are other good sources of resistant starch.

tube blocks up and transit slows down.

Staying hydrated helps to keep materials moving through your digestive ‘tube’ soft and moving freely, thereby supporting the entire absorption and elimination process.

Eat Slowly You’ve probably heard it before but digestion really does begin in the mouth.

Your saliva contains enzymes that start to break down starches in food as you chew.

Plus, the act of chewing also signals to your brain that the process of digestion is beginning. The final benefit is that you’re less likely to overeat; eating slowly gives your body plenty of time to register that you’re full.

Avoid Chemical Nasties Just like humans put antibiotics into our bodies to fight off unwanted bacteria, we also put chemical sprays on plants to protect them against fungal or bacterial attack. Unfortunately, when these chemicals are sprayed onto fruit and vegetables, we wind up eating them, too!

Chemical residue can impact our gut flora, so choosing organic is best in this regard to avoid it.

Go Green in Your Home

Drink Plenty of Water Think of your intestines as one giant tube that propels food along. As this food travels through the tube, nutrients and water are absorbed. The body also puts toxins, metabolic by-products and excess cholesterol back into the tube for elimination. So, what happens to any tube if the material inside gets hardened? The

It would appear that our bodies do actually need a healthy dose of germs in order to build a healthy colony of bugs in our digestive tract. I would suggest the use of non-toxic cleaning products in your household whenever possible - your belly will thank you for it!

Trial a Probiotic 29

Back in the hunter-gatherer days before antibiotics and environmental chemicals, probiotics would have been unnecessary.

However, many modern factors negatively affect our microbiome. Therefore, taking a ‘probiotic course’ periodically can be helpful to boost your microflora. Taking a good quality probiotic has also been shown to relieve certain digestive issues and inflammatory conditions.

Get Digestive Rest Just like you do, your belly needs some rest to work in peak condition. When you think about all the hard (and incredible!) work your digestive system does to transform food into - well, you - it’s a little wonder that it needs time to repair and heal between meals.

Try not to overeat or snack overly often, as this ensures your belly gets the break that it deserves between all its hard-digestive work.

Disclaimer The contents of this guide are for information only and are intended to assist readers in identifying symptoms and conditions they may be experiencing. This guide is not intended to be a substitute for obtaining proper medical advice and must not be relied upon in this way. Always consult a qualified doctor or medical practitioner.

Andreea Mocanu Eating Psychology Coach Personal Trainer & health-supportive chef Passionate about raising consciousness and helping people get in touch with awareness, facilitating the path to healing mind body and soul. I love witnessing how amazing everything comes together after guiding my clients back to knowing who they really are.

The Universe, The divine expressing itself in pure love, through us.

The author does not accept responsibility for illness arising out of the failure to seek medical advice from a doctor. In the event that you use any of the information in this guide for yourself, or your family or friends, the authors assume no responsibility for your actions.

30

Business Start-Up

Charlotte Barrett

“Be 100% committed otherwise it won’t be worth doing.”

31

Charlotte Barrett is the co-founder 1 Less Stress ltd & 1 Less Stress Connect whose mission is to help entrepreneurs build profitable businesses that work and can grow around employment. Through upskilling, empowerment, inspiration and connecting networks.

She opened up her first business at the age of 21 after leaving university she decided she did not want to work for anyone else so took a chance on herself. “I saw a gap in the market locally and decided to open a Caribbean restaurant and catering company. The business was something I knew nothing about and was able to fund it through family funding, savings and securing start-up funding”.

I was very challenged because I had to go through a tremendous amount of personal growth during this period to understand the structure of this type of business, growing a team and developing staff and understanding what paperwork was required for corporate contracts.one of the challenges I had to constantly overcome was have people taking me seriously as I was so young. It helps to have people in your corner encouraging you but ultimately you have to be your biggest and most consistent support because other people won’t always be there. You have to feel capable and confident this took time but I eventually overcame this and found my own way to live out my dream I grew up in typical Caribbean household, our heritage was from Jamaica, living with my siblings, mother and father in the suburbs of West London. My father was originally in the Jamaican army and still possesses many of the mentally and physically strong qualities to date. I was exposed to entrepreneurship from an early age as I watched my dad build a business for over 15 years from which I gained my first job, experiencing what it was like to make money independently at the age of 14, assisting with the paperwork side of things on the computer. My Mother on the other hand was very creative and a writer, I was initially exposed to this when I was a child at school where she was invited to assemblies to read her work. She was an amazing homemaker having multiple jobs in the early days too before she became ill and had to leave employment.

My parents showed me how to transform ambition into something tangible and break through barriers such as sexism and racism always with their heads held high. We were always and still remain a very strong family unit and support one another with all our individual ventures.

In 2013 Grace my now business partner and myself decided to join forces in 2013 and form our events management company 1 Less Stress. The idea came after attending a motivational seminar and everything during the talk resonated with us. We knew we had something to offer others and decided to join forces.

We knew we had different strengths we could bring to the table and the timing was perfect.

Moving from working independently to a partnership had its initial teething problems, but understanding each other’s strengths and weaknesses helped most importantly ensuring we had the same vision and on the same page helped us overcome this.

Our business has since evolved as we have, leading to a natural progression in developing 1 Less Stress Connect which helps entrepreneurs build profitable businesses that work and grow around their current employment. We are extremely passionate about helping others and this business model really plays to our strengths and passion, which was initiated after identifying gaps in the market for assistance with the start-ups when we set out in the early days. being clear from the get go about roles and responsibilities helps keep things aligned in our business as well as great scheduling and remembering to laugh and have fun!

One of the most defining moments in my life was becoming a mother. I became a mother during the year of an abundance of change including purchasing my first property and getting ready to sell a business which I had been running full time for 4 years, mainly due to the nature of the market 2008 was the start of the recession and the business was not going to be practical to run whilst having a new born. This period impacted my life by instilling the desire in me to be flexible to change and inserting an even bigger drive that I would need to continue working towards my goals to be a great role model for my daughter.

What I have learnt and advice anyone wanting to start a business is to go for it but be 100% committed otherwise it won’t be worth doing. Seek the right help in the early stages from mentors/advisors if you want to get there quicker, make sure your business encompasses something you are passionate about and fits in with your bigger life plan. Lastly, I would say enjoy the journey and be ready for a real roller-coaster ride, every step along the way will help you learn and grow so be grateful for it all.

32

WOMEN in STEM

A WORKFORCE TO TAP INTO FOR FUTURE ECONOMIC GROWTH

STEM (or Sciences, Technology, Engineering and Mathematics) are central to

economic growth. There is an increasing need to promote STEM industries to encourage and foster innovation. The global focus is on building a workforce which promotes an innovative, productive and sustainable economy. Future jobs will need STEM literate employees who are creative and have logical, abstract thinking and strong problem solving skills as research indicates that 75% of the fastest growing occupations require STEM skills. The skills and knowledge STEM fields needs have therefore become increasingly intertwined with daily life and future success, which is why women are encouraged to take a strong lead in being technical and embracing STEM fields if they want to stay relevant and empower themselves economically going forward.

Attracting and retaining more women in STEM will indeed maximize innovation, creativity and competiveness. Women bring a different perspective and based on the impact women’s participation has on economies around the world, it makes economic sense to increase and encourage greater participation of women in STEM sectors. Commitment to improving gender equity and boosting female participation in STEM fields should be the focus.

Women are still underrepresented in STEM fields especially in top management jobs. They make up of half of the global workforce, earn more college and graduate degrees than man and by some estimates represent the largest single economic force in the world but the gender gap in STEM persists. For socio-economic and cultural reasons, the majority of women still prefer to work in Non-STEM fields than in the highly competitive STEM fields. The problem is mirrored globally with female employees filling fewer than a quarter of STEM jobs even though they make up nearly half of the overall workforce.

Things are gradually changing thanks to campaigns and events to encourage more girls to consider taking STEM subjects at school and encourage more women into the STEM workforce but there is still more work to be done. The issue is not just a deficit of women entering the STEM pipeline. The key challenge is that the pipeline is leaky with women leaving after embracing STEM careers. At an industry level, it has been recognised that retaining women in these fields requires greater role models and support networks. Some governments and leaders are now taking bold steps to encourage women into the STEM labour force as a mean to drive growth and are putting in place policies to advance this change. The female labour force has a lot of potential. Women drive economic growth when given greater opportunity 33

to participate equally in the labour force and serve as

in overcoming the barriers, the cultural, institutional

growth accelerator.

and organisational factors that discourage them from studying STEM and choosing careers that require

Achieving STEM diversity is incredibly important for

equal

opportunities

and

women

STEM skills.

economic

empowerment. Countries that embrace gendertargeted economic policies and STEM will likely have a competitive advantage and experience growth. STEM jobs are growing faster than any other sector with available jobs in STEM set to increase by almost 20% (against less than 10% for other sectors) between 2017 and 2027 and STEM workers command higher wages, earning 26% more than their non-STEM counterparts.

While women working in STEM jobs earn less than their male counterparts, they experience a smaller gender gap compared to others non-STEM occupations.

Ciara Lynton poses with her summer project, the BioSleeve, in the Human-Robot Interfaces Laboratory at JPL.

Expanding women’s representation in STEM will require concerted effort by employers, educational institutions, policy makers and individuals to create environments that are truly welcoming for women.

However, the biggest barrier for women is in their mind as they feel insecure about entering STEM fields.

Women must have confidence in themselves and believe in their ability to shrive in male dominated environments. Once they can believe in their unlimited potential, I don’t think they can fail in STEM.

Imogen O’Donley looks at a jet fuel simulator demonstrated by U.S. Air Force Academy cadets during the Science, Technology, Engineering and Math event at the Peterson Air and Space Museum

Women have the capability to hold 50% of the jobs created in STEM, yet to get to the point where they can hold 50% of STEM jobs, we need to go back to basics.

We need to start getting girls involved at an early age. We need to encourage the love of sciences and technology and inspire them to change the world when they have not been exposed to stereotypes regarding men and women. We need to create supportive environments at secondary and tertiary education levels and in the workplace so that girls and women can feel comfortable in pursuing and embracing STEM related subjects and jobs. The strategy is to build a vibrant knowledge economy with strong initiatives such as amplifying the focus on STEM in all educational institutions by inciting more women to participate. We need to identify incentives for change and eliminate the barriers that prevent women from working in STEM related industries. Women and girls need help

JPL intern Jessica Nuñez observes hydrothermal chimneys in the laboratory.

The world requires a diversified and flexible workforce to realise its potential and keep up with the digital disruption and the pace of innovation. The economic empowerment of women, their increased participation in STEM provides the perfect conditions for future economic growth. We, women, need to do our part to encourage young women in STEM by providing great role models and platforms for discussion. They need to know that we are here for them and with them and make them not regret trying to be in predominantly male dominated STEM fields.

34

About the Author:

Mireille Toulekima Mireille Toulekima is the founder and managing partner of the independent oil and gas consulting company MT Energy Resources based in Perth (Australia). A petroleum engineer by background, Mireille received her Bachelor of Sciences from ISERPA (Institut Superieur de Recherche en Production Automatisee) in France before having an accomplished international career of more than 20 years in upstream oil and gas in a range of management and technical assignments in Europe, Asia, Australia and Africa working respectively for Shell Exploration and Production International, Santos Ltd, Woodside Energy Ltd and Sasol Exploration and Production International on important oil and gas projects worldwide.

Mireille is a member of the Society of Petroleum Engineer (SPE), The Oil and Gas Council, the Global Women Petroleum Club, the Australian Institute of Management (AIM), the Australian Institute of company Directors (AICD), Women On Board Australia (WOB) and several women networks worldwide. She is a published Author. Her first technical book “Local Content Key Enabler for Oil and Gas project in Emerging Markets” was published in 2015.

Her first motivational book called “Stepping into Your Greatness: Twelve rules for building an outstanding life” will be published in October 2016. Her second technical book “ Natural Gas Strategies: the role of Emerging and Developing markets” will be available in December 2016.

A champion and advocate for diversity and women leadership and advancement in the Energy sector, she has been identified and recognized as a woman of influence in the Energy industry globally. A dedicated philanthropist, she is currently working on an initiative called “Energy Angels Foundation” with the intent to reach out and sponsor under-privileged African girls to study subjects related to the Energy sector. The initiative will be officially launched in 2017.

35

If you would your story featured on Her Story Matters please e-mail us on

ď … publication@herstorymatters.com If you would like to advertise your business please e-mail us on

ď … sales@herstorymatters.com