le femme FOCUS Magazine September October 2015 by femmes INTERNATIONAL Magazine

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Dallas Fashion Stylist, Deborah Ricci with Luis Nazario, Binzario Couture

Expert Kathryn White, M.D. THE NEW GOLD STANDARD IN ANTI-AGING

Visions of White Unveiled

THE NEW GOLD STANDARD IN ANTI-AGING femme to femme September October 2015

CLOTHES

LINES

Call TODAY for Your PERSONAL STYLE SESSION 972.632.8925 “…Having Deborah shop for clothes that flatter me has been a huge time saver!” M. Skinner “ …Since working with Deborah, my over-shopping for too many wrong things has stopped. All I can say is WOW! Thank you, Deborah,” K. Glass “ …Deb is a lifesaver. I do not like to shop and I don’t have the time or interest, but I do like to look good. Deb helps me look my best. “ S. Bubler “ …Deb has talent for knowing what looks good on me. She’s fast, accurate and a delight to work with …She’s worth every penny!” L. Moore

Award Winning Fashion Stylist Deborah Ricci

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leverage the POWER of le femme FOCUS for YOU! To enhance your business in a competitive market, it is critical to connect with the right prospects. le femme Focus does this for you and presents your message to a targeted demographic in a fresh, unique and technology driven platform that leverages the power of women. Radio Shows: Talk by and for women, with outstanding, outspoken hosts not afraid to ask the tough questions or tackle the taboo topics! Each offers branding opportunities. le femme FOCUS on air Hosted by Veronica Olivo, a savvy business professional who gets down to the nitty gritty of topics women are interested in today. Entertaining guests with expertise on the subjects women deal with on a regular basis, as well as fun ones too. Sponsorship & Advertising Available. WE – Women Entrepreneurs Showcase/Interview and Branding of Your Business/Services/ Product. Hosted by Rose Colarossi & Robin Roberson. Schedule Your Guest Appearance Hope through Conversations Host Rose Colarossi will help us all gain new insights, inspire us to think and act or re-act differently toward one another or a particular situation, and ultimately it is her HOPE that all of us will want to do DO SOMETHING … no matter how big or small … to make a positive change in the world. Talk with Rose to tell your story, if you face challenges daily and wish others understood. Magazine: A digital reader magazine of commentary, insightful profiles, humor, interviews, videos, and compelling features on feminine culture. It will combine multi-media technology into an exciting format that offers superior and spectacular features on a wide variety of subjects, interviews of outstanding women making a difference in their communities, thought provoking organic features on a variety of current topics women face, and style notes to improve life and lifestyle. Advertising available. Website: A site that speaks to women of all ages, ethnicities and passions; Interactive, engaging, and informative. On the website you can view the current magazine, listen to music and talk, apply to be part of the le femme Directory, view the le femme Library (under Construction) with member authors, and much more! http://www.lefemmefocus.com Directory of Preferred Vendors Participation Available.

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September October 2015

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As summer comes to a close, it’s natural to try and pack as much as one can into those last days. Pools close, schools start, fashions emerge, and soon leaves of gold and orange, burgundy and brown, begin to fall. And we get excited all over again. At le femme FOCUS, we have embraced the changing of the seasons and packed this issue full. The magazine’s pages sparkle with the tale of an evening, Visions Of White, and they’ll help you find your way to Shine Like a Star. Growing Your Business the Right Way will make you think about decisions best for you and Keystone may make you want to visit fall, winter, spring and summer. It seems fitting that, as summer exits and we welcome autumn, we prepare to be and stay fit. Let’s be inspired to search, learn, and think smartly as we approach lazier days filled with football game-food, Halloween candy, and for our headquarter locals, the State Fair of Texas! Take advantage and read about healthy, fresh foods and superfoods too. le femme FOCUS Magazine, in sponsorship with Find YOUR Fit Magazine, is happy to announce this first of several special editions; le femme FIT. You will find an array of articles from running and yoga, (shop for running shoes) to eating right and weight loss (try the mouth-watering oatmeal pancakes) because there is something for everyone. You can find your fit! Exploring the Commonality of our Diversity is the mantra of le femme FOCUS, so in each issue, we will feature two outstanding ladies from our monthly le femme FOCUS Social Hours. Business tips, taking first steps, and writing yourself a love letter, round out the fall offerings. We hope you will enjoy reading and please share with other femmes. That is what it’s all about; one femme to another. Visit le femme FOCUS in all its glory; website, Facebook, magazine, and radio show le femme FOCUS On Air, Wednesdays at noon. Come, get excited all over again. 7

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Oh, What a Night … Binzario Visions of White By Deborah Viapiana-Ricci

In today’s culture, the word awesome is used far too liberally, but after covering the latest Binzario Couture event, Visions of White, the only word that can describe it is awesome!

Andre Yabin with the tireless group of volunteers and affiliated members of Roundup for Autism, an organization which raises funds and supports the Autism Treatment Center.

Designers, artists, benefactors, and guests, gathered at a beautiful Dallas home, graciously provided by Cason Construction, to join forces for a very worthy cause.

The dynamic and ultra-talented team of Luis Nazario and Andre Yabin is nothing short of sensational. The originality of their designs combined with extreme attention to detail, masterfully and magically defines their brand. Among the very elite guest list for the gala was of course, Gina Marx, who shared with me that after holding a volunteer position for 21 years, she was ultimately hired for her new post as the executive director of Roundup for Autism, enabling her to continue her life-changing work creating much needed awareness of the importance of autism education in Texas. Needless to say, she graced the evening in one of Binzario’s gorgeous, beaded cocktail dresses. Absolutely stunning!

Binzario Couture generously collaborated with Roundup for Autism to present Visions of White, an evening that would combine the excitement of showcasing the very talented team of Luis Nazario and

I was introduced to Lindsey Witherall who came to know Mark 10

when her son Aden became the first consumer at the Autism Treatment Center’s Fort Worth Therapy Clinic. At that time, little Aden was a three-year-old struggling with autism and was completely non-verbal. However, through the bi-weekly treatments in both occupational therapy and speech therapy, just three years later, he is now completely verbal. Though Aden still struggles some, he is assisted by his trusty service dog, Nova, who helps him enjoy a normal life.

New York. When I asked him how he got here, he simply said, “In a Cadillac.” I was of course referring to his connection with the dynamic duo, but I rather preferred his answer. He graciously commented on my antique string of pearls, making my evening! Miner was accompanied by the lovely Giana Madrini, fashion editor for Global Fashion News, who generously humored me with a quick Italian exchange about our connections in Italy … a nice little unexpected treat!

I was able to chat with a few of the artists who graciously donated a piece of their work to benefit this great cause. Shawn Saumell’s beautiful contribution was inspired by one of the Binzario creations … taking different views of this particular dress and super-imposing a picture of his son Oliver, sailing in an origami boat, at the bottom of the photograph. Very fitting, indeed!

All of the food was lovingly prepared and served by several of the program’s students/residents who were excited to be part of this illustrious event. One young woman, in fact, was the designer of the very colorful scarf titled Social Good Scarf, donned by many an attendee. (For information on obtaining one of these delightful creations, contact Justin Chavez at jstnchavez@gmail.com)

Tamara White, who donated a piece entitled Ian Speaks, was inspired to get involved by her connection with a close friend whose son has been dealing with Asperger’s Syndrome for over 10 years.

Bobby Norris, founder of Roundup for Autism, was pleased to speak about how grateful he is to be a part of something so important. These centers provide assistance and support to 157 participants, ensuring they will live and thrive in a very positive way. He was honored to be present for the unveiling of artist Mindy Page’s commissioned piece, Ride the Flying Horse, which will be auctioned at the Pegasus Ball, held on September 19th at the Fairmont Dallas. Mary Bentley was chosen to wear the ornately beaded dress, Bahirah, from the White Collection, also to be auctioned on that evening.

Shayema Rahim, a friend of Yabin, also gifted one of her paintings, Spring Blooms, to further the work toward autism education. Rahim said she typically works with bright colors, but took on the pleasure of creating a piece that was exclusively inspired by the Binzario Collection. The fact that she has three friends whose children have autism only made her involvement that much more relative.

A personal highlight of the evening was having my turn with Nazario and Yabin, to talk more intimately about their combined efforts in creating these 13 works of art.

At one point, I was approached by Henry Miner, a handsome young man who will be covering Fashion Week in both Milan and 11

They shared their inspired love of â&#x20AC;&#x153;old world art and composition,â&#x20AC;? which explains why it took over four months to complete these ethereal garments. Their story began much like other masters with humble beginnings; using their very small apartment 13 years ago, as their maiden atelier, while living there also! But finally, after two consecutive moves, they secured their present location for the Binzario Couture studio in downtown Dallas.

in a high end boutique in Puerto Rico. Yabin spoke of his passion for geometric patterns, which were artistically exhibited in the collection. He also shared that he loved listening to Middle Eastern music while designing the line, further keeping him in an old world space of inspiration and connectivity. Striving for individuality, Nazario and Yabin pride themselves in keeping each dress unique to the woman who will be wearing it. The humility and creativity that goes into each and every artisanal creation is redcarpet worthy and it would not surprise me to see one of these spectacular pieces at the Oscars one day! The dynamic and ultratalented team is nothing short of sensational. The originality of their designs combined with extreme attention to detail, masterfully and magically defines their brand.

Famous for the quality of his work, I asked Nazario, who is solely responsible for the actual construction of these one-of-a-kind dresses, just how much hand sewing is required. He shared that only 20 percent was done on a machine and the other 80 percent was lovingly sewn by hand; a real art that was instilled in and embraced by Nazario from a very early age while he was learning this trade during his apprenticeship 12

I thoroughly enjoyed hearing about their excitement for things to come and will keep my ear close to the ground during Fashion Week to see what New York thinks of this terrific twosome.

As the evening adjourned and I was retrieving my valet stub, a mysterious young woman suddenly appeared in the foyer wearing a head scarf and sunglasses, carrying a rather large skateboard. I asked her name and how on earth did she make her way to the event given her mode of transportation. Zoey said she had come from the Dallas Arts District where she took in the Crow Collection and then decided to take a ride to this event. We chatted about her love of the arts … all arts … as well as her active immersion as an avid artist and musician alike. I asked her what she thought we could take away from the evening. She said, “Love yourself unconditionally,” and I repeated, “Ah, love yourself unconditionally.” And that, my friends, is a very sound piece of advice, because whether we are the paint or the brush, the needle or the thread, it’s all the same. Binzario Couture 1920 N. Haskell Ave. Dallas, TX 75204 800.275.3062

Deborah Viapiana-Ricci is a fashion stylist, radio talk show host, and freelance columnist living in McKinney, Texas, with her husband, Wil.

Write a Love Letter… to Yourself By Kathryn Eriksen

I love inspiring quotes from thoughtful, brilliant people. To compress life’s truths into one or two sentences is a work of art. I marvel at the perspective that cuts through the crust of life to the soft center. Quotes can connect, dissect, and direct. They can inspire, create desire, and amplify aspirations. The message a quote delivers can strengthen nations; “We have nothing to fear but fear itself,” said Winston Churchill and with “I have a dream … “ Martin Luther King inspired a movement. 15

To me, quotes are short stories that capture a moment in life. When you consider what makes a quote so compelling, it comes down to this – it is a bit of truth, captured by a few words which resonate in the chambers of the heart and soul. Quotes can point the way to clarity and vision; about yourself and how you see your world. That is what happened to me. I led a rather predictable life, until I read a quote that turned my thinking in a radical, new direction. The impact of those words on my perception has been immeasurable. Basically, I learned how to write a love letter to myself, by refining my limiting stories and reframing them. The shift in my view, from fear to love, touched everything in my life and it also created something much bigger than me. Can One Quote Spark a Movement? One famous quote propelled me on a journey to write my first inspirational fictional book, which has turned into the Heart Dancing Movement. The words of this quote, on their surface, are so mundane and ordinary that it is easy to miss the depth of their truth, until you understand what this philosopher observed and knew to be true for every human on the planet. When you grasp the universal truth contained in the quote, a new awareness opens up places inside of you that you never knew existed. Once that awareness is awakened, you will never look at your life in the same way again. By now, you are ready to read the quote. You are probably wondering what it says that has had such a profound impact on me. Will it have the same impact on you? Read it and notice your reaction. “It’s not what you look at that matters; It’s what you see.” (Henry David Thoreau) Seems fairly straight forward, doesn’t it? Let’s try a quick experiment and then I will explain why the quote had such an impact on me. Take a moment and read the following three steps, then actually do them. 

 

Read the quote again and then look around the room. Settle on an object and take a deep breath or two. Repeat the quote in your mind as you consider that object. Study it for a few moments. How many different meanings you can give to your chosen object?

Now, remember the object you chose and the different meanings you gave to it. How do those meanings (or stories) change when you consider that someone else may look at that same object from a totally different viewpoint? For example, my dog is curled under my feet right now as I am typing this article. To me, he is my faithful friend, the one who loves me no matter what. But when I change the perspective, my dog could be seen as a threat by someone who was bitten by a dog in childhood. They have a different story about dogs, and they see my dog through the lens of their experience. The object (dog) never changed, but the meaning given to the object was impacted by the perceiver’s story. Stories are the way you relate to the outside world. Stories hold your interpretation of events and people who reflect back your recognition of self-worth and value. Stories can be uplifting or damaging, expanding or limiting, accepting or judgmental. Learn to tell the stories that come from love – from that authentic place inside of you that knows you are beloved. Think of it as writing a love letter … to yourself.

The Stories of Your Life Color Your World The quality of your stories determines the quality of your life. If you believe you will never be good at something, then you won’t. If you tell yourself that you can’t be rich, then you won’t. Your stories about yourself can be uplifting, empowering, and motivating, or they can be depressing, demoralizing, and judgmental. The great thing about stories is that you create them. The flip side is that only you can change them. No one can see inside your head except you. You are the only person on the planet who can change your story. Remember – you are not changing the facts involved – just your interpretation of them. Instead of seeing through the lens of victimhood, you make a different choice. Choose the positive interpretation instead of the negative one and you will expand and grow from the experience. So will everyone else involved. That is why I started the Heart Dancing Movement; to show people how to live from their hearts, not their heads.

Heart Dancing The central tenet of Heart Dancing is to live authentically and completely â&#x20AC;Ś from your heart space. That place where love resides. That knowing what love would do, in any moment. That is why the mantra for the Heart Dancing Movement is: Let. Love. Lead.

One stumbling block appears in everyoneâ&#x20AC;&#x2122;s path when they first become a Heart Dancer. Itâ&#x20AC;&#x2122;s something that each person must recognize, analyze, and alchemize.

Limiting stories.

They always pop up to block your forward progress in the dance of life. Limiting stories were created in the past and they are no longer true today, yet you still believe they are true. You know the ones I mean …”I’m not good with money. I always attract the wrong kind of guy/girl. I guess this is all there is.” Do you recognize any of these? That is the first step – to recognize that you created the limiting story and only you can change it. Taking responsibility and reframing your story are the next steps. The final step is to release the old story and replace it with a new, more empowering version. I call it Story Alchemy™. It is a simple, four step process that changes your stories from lead to gold. I have used it in my own life and it has created miracles in my relationships, my work, and my faith. As I began alchemizing my limiting stories, I found myself reacting differently to that person or situation. As my reactions changed, my relationships changed. I am happier, freer to express myself authentically and peaceful with my place in the world. I have changed the way I see, and it has made all the difference in my happiness, my relationships, and my sense of value. That small shift created a tsunami of change in my life. Just as it can in yours. It all starts with you. You are at the center of your universe. You decide how you want to see yourself as you move from your inside to the outside. Why not see yourself as a powerful creator, a positive influence, a hero? Keep looking for your stories about the people, places, and things in your life. Decide whether you are telling yourself a story from the past and whether it is still true The End and the Beginning Now you understand why the quote by Henry David Thoreau is so powerful. Everyone looks at the same thing, but they see something totally different, depending on their stories. The mission of the Heart Dancing Movement is to show you how to empower yourself to tell better stories. To write a love letter …to yourself. I will close with a quote from yours truly, that summarizes my work beautifully:

Instead of playing the victim, why not be empowered by love? Kathryn Eriksen is known as the “Story Alchemist” because she discovered a process that transforms limiting stories from lead to gold. A successful attorney for 23 years, she moved away from the practice of law to discover how to become the next, greatest version of herself. She is passionate about teaching others how to dance with life. Through her books, newsletters, radio show, and blog posts, Kathryn shares the beauty, joy and love that are by-products of Heart Dancing. Learn more by visiting www.KathrynEriksen.com or www.HeartDancingNow.com.

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The ladies of le femme graciously donate charitable items at each Social Hour. Thank you for any donations you can make!

One Lady at a Time - Donate Feminine Products of any size or type, Sewing Notions, Patterns, and Fabric/Ladies in Nairobi, Kenya, Christine Sakali Khamasi, founder. Sock Sack - Socks for the Homeless/I Care Operation, Lucy McKenzie, founder. Gently Used Clothes Drive/Hopeâ&#x20AC;&#x2122;s Door Resale Shop/Sonja Kabell, Donations Coordinator.

WORTHY CAUSES FROM le femme FOCUS MEMBERS Allison Byrd-Haley, HEAVENLY MIMI, www.heavenlymimi.org Sarah Nejdl, FAMILIES TO FREEDOM, www.familiestofreedom.org Star Strong, ANTI BULLYING TEEN ROUGH-ING FOUNDATION, www.antibullyingteenroughingfoundation.org

Decrease visible pores for even skin texture.

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THE NEW GOLD STANDARD IN ANTI-AGING? By Kathryn White, M.D. I’m sure most of you have heard of Laser Skin Resurfacing or Fractional Resurfacing. Until recently, these treatments have been the gold standard in ablative skin remodeling and skin rejuvenation. With excellent results and minimum “down time,” these laser treatments have provided us with a way to roll back the years more easily and efficiently. As we all know, with time comes change and ladies, times are changing! Venus Concepts has done it again by reintroducing what it is to be top of the line in aesthetic medicine. Now FDA approved, the Venus Viva™ is taking over the aesthetic scene and changing the way we look at ablative skin resurfacing.

Does the thought of laser or resurfacing make you nervous? Maybe you are looking for something a bit less invasive but need some of the great benefits the Viva offers? You do have other choices to make your skin look and feel great. Bellus Medical created a device called the SkinPen II. It is an advanced micro-needling device for inoffice treatments. Micro-needling has been used in aesthetics for decades but had many flaws so it did not become popular until now. The SkinPen procedure temporarily creates hundreds of microchannels without being ablative or using heat. Your body looks at those tiny little channels as wounds and the skin starts doing what the skin does best; it starts to heal itself. Part of the healing process of the skin is to create collagen and of course the production of collagen evens out texture and irregularities, reduces lines and wrinkles and reduces the depth of acne scars.

The Venus Viva™ utilizes NanoFractional RF™ to create micro dermal channels in the skin that are similar to other ablative modalities except, with the Venus Viva™, the micro-channels are smaller, which means less healing time and less treatment discomfort while at the same time having an exceptional depth of penetration to reach the deeper layers of the dermis.

Now, we can’t talk about The Gold Standard of in office treatments without emphasizing the importance of a proper homecare regimen to maximize the benefit of any skin treatment. NEOCUTIS is medical grade skincare that is top of the line in skincare products. The NEOCUTIS products have active and potent ingredients formulated in a way that helps your skin get the most benefit. It is our favorite line for rebuilding and repairing skin at the cellular level and will maximize the benefits of any treatment we perform. We have a post-treatment kit designed especially for home care following either of these treatments. The care provided to your skin on a daily basis is extremely important to maximize the benefits of your treatments.

Unlike other ablative lasers, the Viva is safe for all skin types and will address many of the issues we face. The revolutionary NanoFractional RF™ also causes less inflammation in the skin than traditional fractional resurfacing modalities, minimizing the occurrence of post-inflammatory hyperpigmentation that can occur in darker skin tones after ablative treatments. What can the Venus Viva™ accomplish? Reduce signs of aging Tighten and firm lax skin Diminish deep lines and folds Decrease visible pore size Even out texture and irregularities Reduce acne scars Smooth neck and décolletage lines

If you have concerns regarding these types of issues, we are here to help you! Complimentary skin care consults are available to discuss your specific needs. Kathryn White, M.D. Praised for her approach to women’s health! www.kathrynwhitemd.com

Shine like a STAR! By Holland Haiis How can you become your best self? You work on this objective as you are pushed and prodded by parents, teachers, clergy, employers, and most importantly yourself. As you strive to discover a solution and charge toward accomplishing this goal, you may end up feeling no closer to becoming your best self than when you began. Letâ&#x20AC;&#x2122;s face it, you live in a world that requires being the best partner, parent, friend, co-worker, weekend warrior, or anything else that you may be doing, in your daily life. And, you may often feel disappointed if you are unable to achieve this goal in everything that you do. What about approaching this idea from a different perspective? A change in your mindset will allow you to recognize that whatever the outcome of any task or goal, you have used the resources of a STAR! The ability to have an open mindset can give you the key to transformation which will make your star shine brightly anytime, day or night. S = Slow Down Slow down as you relax into the knowingness that you do not have to master every new project the moment you begin. Give yourself some space to be open to how you feel, to the feedback from others, and to the seasoning which comes with taking your time. Give yourself time to become more proficient with practice and the support of friends and family. Slow down and learn to recognize when something feels a little off, askew, out of sync, and change your pace. Determine if you are trying to force something that just doesnâ&#x20AC;&#x2122;t fit. Assess and begin to assimilate the pace which gives you the ability to traverse your journey in the way that best fits your lifestyle, and allows you to feel and become connected to your best you. T = Time Outs Time outs have proven to be useful tools with children so why not try using this tool in your life as well. To diffuse a situation, regain proper perspective, or allow some time to digest what is unfolding in the moment, a time out is imperative. Give yourself the option to walk to the water cooler, restroom, or even outside, as you gauge what you feel and consider how you want to move forward. When you break up the current flow, this gives you some mental and physical space to recognize other options for the current situation. These options can present themselves as your mind becomes a conduit that is open to view all potential possibilities. This will give you the clarity to realize you are on track to move ahead with success.

A = Accountability Accountability is accepting the fact that you are responsible for how you act and react to people, places, things, and situations in your life. Become aware and learn to participate in accountability instead of thinking it’s not your fault, or it is out of your hands. After all, there are no accidents but merely lessons you need to master. So make the decision to start being as proficient as you possibly can by accepting accountability for where you are today and where you want to be tomorrow. R = Relax It’s understood that you don’t live in a world, or a time in history, where it is easy to relax, but it is critical to your well-being. You must commit to the attitude and behaviors which embrace giving yourself the gift of time to be, the grace to feel any emotion without the threat of critical judgment, and the freedom to relax into the flow of life. Relax into the consciousness that you are exactly where you are supposed to be at this particular moment. The more you relax, the more fun you will have on the journey! Shift your ideas of how to become your best self and let things take a different shape, called change. And, if you keep these ideas in mind, you don’t have to worry about how to become your best self because you’ll already be your best self, and shine like one of heaven’s brightest STARS!

I’m feeling like a star, You can’t stop my shine, I’m loving cloud nine, My head’s in the sky, Now I’m feeling how I should, never knew I could feel this good.

Holland Haiis is the Author of Consciously Connecting: A Simple Process to Reconnect in a Disconnected World. For more information on how you can Consciously Connect contact Holland at www.hollandhaiis.com To purchase her book visit Holland’s website, Balboapress.com, B&N, Amazon or any other retailer.

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Getting Back to Basics: Why a financial game plan is so important. By Cynthia Michel

Many of us are familiar with the expression, “failing to plan is planning to fail.” As an Agent with New York Life, I can assure you that—when it comes to financial goals and objectives—this old adage still rings true. In fact, it may be more relevant than ever. It isn’t always easy for some Americans to make financial headway. With pensions in decline and interest rates near historic lows, it usually takes persistence and sound planning in order to get ahead. Not sure how to begin? That’s okay—it’s easy to become overwhelmed if you think about all your needs at once. Instead, try taking it one step at a time, starting with the basics: Build an emergency fund—No matter where you are in life, it’s important to set aside 8-10 months of living expenses. You don’t have to do it all at once, but every dollar you save today is a dollar you won’t have to borrow if something unexpected happens. Protect your home and family—Most of us have people who depend on us to keep a roof over their heads and food on their plates. That’s a big responsibility, but it’s one life insurance can help you meet—even if something tragic takes you away. You can start with an affordable term life plan at first, and then add more coverage as your needs and budget grow. Prepare for major expenses like college—As a parent or grandparent, you naturally want the best for your loved ones. Now’s the time to start a college or wedding fund so they won’t have to go into debt to make their dreams for the future come true. Get ready for retirement—There are plenty of ways to set aside money for retirement: 401(k)s, IRAs, and fixed deferred annuities* just to name a few. But they all have one thing in common—the sooner you start, the better off you’ll be in the long run. Try to increase your contributions over time— perhaps 1% with each raise—or, if you are age 50 or older, look into some of the ‘catch-up’ provisions that may allow you to contribute even more. While the recession forced many of us to take a step back financially, it also helped refocus our attention on the things that really matter. A sound financial game plan can help us accomplish many things—but perhaps the most important is making sure we never lose sight of them again. This educational, third-party article is provided as a courtesy by Cynthia Michel, Financial Services Professional / Agent, New York Life Insurance Company. To learn more about the information or topics discussed, please contact Cynthia Michel (469) 616-3549, or (972) 377-5200 ext. 5230, New York Life Insurance Company, 26 Network Blvd, Suite 130, Frisco, TX 75093. *Issued by New York Life Insurance and Annuity Corporation.

Are you completely covered? By Teresa Garcia In today’s fast world we look for fast answers and fast numbers. Many want them to get to the point and let it be a “blanket” to cover everything. It’s important you have the right insurance rather it is buying a new car, building a house, putting a child into college, the list could go on. That’s right in today’s business and personal world there is so much information about insurance and pricing that no one stops to truly tell you if you are completely covered. Instead you see and hear about it every-day on TV, radio, junk mail, internet . . . it’s everywhere. One evening I counted seven advertising commercials all regarding home and auto insurance and how they can save you money during a thirty minute show. I believe we are being inundated with so much information about insurance and how easy it can be to save you some cash, yet consumers don’t know what they are purchasing. People know there is a need for insurance, just like we know we need to put insurance on our vehicles. The reality is most places won’t let you roll off the lot without proof of insurance. The bigger question: Are we doing the right thing just to save a couple of bucks a month? Or are you certain the insurance you have is truly covering you. Would you believe about 90% don’t know what they have. One woman informed me she thought she was covered in full because she had full coverage on her brand new vehicle. After deeper conversation, the discovery was she has only the state minimums. Wow, what a shocker!!!! As women it is time we prepare ourselves, for years statistics have shown that we out live our husbands. Think for just a moment they are even making commercials how “the man dies and the family is struggling”. It’s time we get serious about getting ourselves informed about insurance; we need to find out if we are truly “covered” now and for the future. We women owe it to ourselves to make certain we’re comparing apple to apples rather than apples to oranges.

Teresa Garcia is a Virtual Professional, building a business helping others to reach their dreams. Reach out to Teresa on facebook at LTD Virtually, or phone 806-928-5204.

Is your Business Going in the Right Direction? By Melinda Cooper

There is no doubt each business owner begins with a certain idea in our mind or at least a thought of how we envision how the business would turn out. After all there is a reason you started your business; especially with a goal in mind. Have you met your goal? Or are you still working at it? With the way the internet has created a rocket of information you might consider if you are close to your goal. Or is it time to revamp? Maybe the goal should be cut up into small bites in order to allow the opportunity to indeed take the steps in the right direction moving you into fulfilling your original thought.

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What kind of ROI are you getting from your website?

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Is your social media bringing in the Traffic that you need?

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How about your referrals?

We as business owners get caught up working each day either building the business or putting out the fires. Yet we must take time to review our focus forward and see where we need to delegate duties that can keep us moving forward. Part of moving forward is indeed making certain we are seen. That’s right; if you are 29

not seen then you are not doing business. This also means that merely knowing everyone is looking for information on the internet; knowing they are looking for answers right at their fingertips and knowing that information is readily available to them isn’t enough. Fortunately or unfortunately, this means they can begin to make their decisions on doing business with you or moving onto the next business inside that readily available information.

connection that you become a leader in your own field. They begin to connect with you before they ever meet you and they hopefully begin to consider you a trustworthy source. This process pushes you into looking at your everyday processes, thinking beyond today and considering you company’s communication. Just a little preparation, a little more effort into making certain your information is driving your company into the right position. Or shall we say attracting the ‘right audience’ to come take a look at your information.

So we are not able to deny this is a part of our everyday work process. Do you have the right information for your business being shown to all who are looking for you? Nowadays it is a major difference for people who are attracted to your website, your blogs, your content or your postings throughout social media over those who will pass you by simply because your social media isn’t covering what they are seeking.

When you take a moment to look over your company’s message consider this:

The principal analyst at Forrester Research, Jeff Ernst says, “Business buyers don’t ‘buy’ your product or service, they ‘buy into’ your perspective and approach to solving their problems”. When we do things right we are able to provide the ‘right’ approach that they are looking for or giving them enough information through your social media

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What problem are you solving for your client

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Are you clear and concise in your point of view, your services, and solving the problem

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Do you frame your information in terms of value that you bring helping your audience to see new possibilities

These are merely the beginning steps to making certain when people come to your website, your blog, your posts that you are what your audience can expect from you. They are looking for consistent with what your mission or purpose is for your business. Like any other resource they want to know you were here yesterday and will do your best to be there tomorrow!

Melinda Cooper, creator of Living the Dream Magazine is living her dream helping others visualize, then live theirs. www.livingthedreammagazine.com

“SUPERfoods” Everyone Needs By Carla McMahon

Imagine a “superfood” powerful enough to help you lower your cholesterol, reduce the risk of heart attack and cancer, and, for an added bonus, put you in a better mood. While they strengthen bones, help prevent chronic diseases, improve your eyesight, and even sharpen your mind, “superfoods”, as they have been tagged, not only have wonderful health benefits, but may also keep you slim or so new evidence suggests. They are nutritional powerhouses which should be packed into your daily diet.And best of all, unlike a drug, there are no side effects. Guess what? These life-altering “superfoods” are available right now in your local supermarket. One thing they all have in common: "Every “superfood” is going to be a 'real' unprocessed food." You won't find fortified potato chips in the “superfood” category." What are some of the “superfoods”, you ask. They include: grapefruit, black beans, oats, avocado, salmon, blueberries, broccoli, brown rice, pears, oranges, pumpkin, turkey, spinach, tomatoes and green or black tea. Experts say dozens of easy-to-find “superfoods” can help ward off so much, taste delicious and help you lose weight so why would you not add them to your diet. It's easy to add healthful foods like black beans, salmon — even blueberries — to your menus. With delicious dishes you can forget that the ingredients have good-for-you "phytonutrients," substances credited with warding off everything from the common cold to more serious ailments like heart disease, certain cancers and weight loss. With flavorful and easy recipes to follow, indulge in foods that taste good and just happen to promote good health.

Mango Black Bean Salad 1 medium mango, peeled and cubed, 1 medium red bell pepper, chopped, 1 cup rinsed, canned black beans, 1 cup corn kernels, 4 green onions, thinly sliced, 1/4 cup cilantro, lemon, juiced, 1 tablespoon extra-virgin olive oil, 1 teaspoon minced garlic, 1 teaspoon ground cumin, 1 teaspoon chili powder, salt and ground black pepper to taste and 5 1/2 cups chopped romaine lettuce. Combine mango, red bell pepper, black beans, corn, green onions, and cilantro in a large bowl. Whisk together lemon juice, olive oil, garlic, cumin, chili powder, salt, and pepper in a small bowl. Add dressing to fruit and vegetable mixture; toss to coat. Add romaine lettuce and toss lightly to mix. Light & Lively!

Ginger Crusted Salmon 1/3 Cup Minced Fresh Ginger Root, 4 Thinly Sliced Green Onions, 4 Cloves Minced Garlic, Âź Cup Peanut Oil Stir together the ginger, green onions, and garlic in a sturdy, metal bowl; set aside. Heat 1/4 cup peanut oil in a small saucepan over high heat until it begins to smoke. Remove from heat, and carefully stir in the ginger mixture; set aside. Heat 2 tablespoons peanut oil in a large, ovenproof, nonstick skillet over medium-high heat. Season to taste with salt and pepper. Sear salmon until golden brown on both sides. Remove, wipe excess oil off and cover with ginger mixture. Replace in skillet and bake 6-7 minutes until center turns opaque. Serve with a side salad and enjoy!

Blueberry Corn Relish 2 ears fresh corn, 1/2 cup chopped jicama, 1/4 cup chopped red onion, 3 tablespoons vinegar, 2 tablespoons honey, 2 teaspoons seeded and finely chopped fresh serrano chile pepper, 1 teaspoon chopped fresh thyme or basil, 1/4 teaspoon salt, 1 cup fresh blueberries If using corn with husks, peel back the husks but do not remove. Remove corn silks; rinse corn and pat dry. Fold husks back around cobs. Tie husk tops with 100%-cotton kitchen string. If corn does not have husks, wrap each ear of corn in heavy foil. For a charcoal grill, place corn on grill rack directly over medium coals. Grill for 25 to 30 minutes or until crisp and tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place corn on grill rack directly over heat. Cover and grill as above.) Cool corn until cool enough to handle. Cut corn kernels from cob. (You should have about 1 cup of corn kernels.) In a medium bowl, combine corn kernels, jicama, red onion, vinegar, honey, chile pepper, thyme, and salt. Cover and chill for 8 to 24 hours, stirring occasionally. Just before serving, gently stir in blueberries.

ranting and raving

If you are my friend you have undoubtedly heard me rant about partially-hydrogenated oils, chemicals, and other questionable ingredients present in too many grocery store items. So it was with some disgust but a growling tummy, on the evening ending a very busy day, that I popped this frozen dinner into the oven. I try to boost the flavor and the nutritional value of such frozen entrees by adding ingredients or at least spices and herbs. This night I tried to assuage my self-disgust as well. Knowing I would be a lucky girl if there was more than an ounce of angel hair to be found in the small plastic carton, I put a pot of water on to boil then dropped some pasta; one with texture to it, coming straight from Italy. If you are my friend you have undoubtedly heard me go on about the importance of cooking pasta al dente, not only because it tastes so much better but because it is healthier, having a lower glycemic index rating, meaning a better insulin response. When the frozen dish was hot and bubbly, I tossed it together with my al dente angel hair and turned it out into a bowl. Look; what a difference! Al dente strands stayed firm, even nesting together while the packaged ones, slimy and bloated from overcooking, slid to one side where I let them remain. I can't say I'll not have another frozen dinner now and then when busy and hungry collide, but I can say, with certainty, that I'll continue my ranting against bad food. If you are my friend you have undoubtedly guessed this though, haven't you? My name is Becca. I live in Dallas but I left my heart in Florence, Italy. I'd like to thank you for reading.www.from3906.blogspot.com

HUNGER LI STENS TO MUS IC , TOO . 1 IN 6 AME R IC AN S STRU GG L E S WI T H H U NGE R.

TO GE T HE R WEâ&#x20AC;&#x2122; R E

Hunger is closer than you think. R each out to your local food bank for ways to do your part. Visit FeedingAmerica.org today.

femme FOCUS

Melinda Cooper

What three items are always in your refrigerator? Bottle of Champaign, milk, and cheese

If money was no object, what car would you drive? Convertible Aston Martin DB9 Volante

What are you currently reading? Brain Maker - David Perlmutter M.D.

Number one candy you hope to find in your Halloween Trick-or-Treat bag? Hershey Chocolate

What’s your signature perfume? I don’t wear any I am allergic

Where do you go to be alone? White Rock Lake

Tell us two things we likely don’t know about you. I read 3 books at a time, making the commitment of reading 30 pages in the morning and before I go to bed every day.

Put the four seasons in order of your preference. Just as is works for me

Tell us about a female who has had a profound influence on you She was a very strong woman; she knew her dreams and goals. While she struggled to know her steps, there was no doubt that she would achieve them. She was classy in her own way and unique in the way worked with people. By far she taught me more than being a woman, she taught me to be myself and be ok with that.

10 Best day of the week? Wednesday 11 Where were you on 9.11? I was at my office building watching everything on television and praying to hear from my son who was 2 blocks away from the White House 12 Tell us why you love le femme FOCUS! I have always felt that women need to be strong in so many ways. I believe they should make friends with other women rather than constantly believe they are competition. le femme allows that to be, to give women a place where they can simply talk, where they can listen, and a place to show up; however, you are at that moment.

1 What three items are always in your refrigerator? Olives (green and Kalamata), dark chocolate, and greens, usually kale or collards. 2 If money was no object, what car would you drive? The same one I have – Ford Explorer. That must sound strange but it is true. I love my FORD. 3 What are you currently reading? Heart Dancing by Kathryn Ericksen 4 Number one candy you hope to find in your Halloween Trick-or-Treat bag? Block of 55% dark chocolate without nuts or fruit. 5 What’s your signature perfume? Essence of Ashly  I constantly apply essential oils of all scents. 6 Where do you go to be alone? My activity room. It is a place for working out, bouncing, rolling, stretching, meditating, and just being. I love my room. 7 Tell us two things we likely don’t know about you. I can roll my tongue and belly at the same time. At age 18, I traveled the Orient as a student ambassador with People to People Student Ambassador Program that was created by Dwight D. Eisenhower. I lived with families in Japan, Korea, and Taiwan. While there, I also traveled to Hong Kong and China and got to see the Great Wall among many other historical sites. 8 Put the four seasons in order of your preference. Winter Spring Summer Fall. I love the natural order of things. Ebb and Flow  9 Tell us about a female who has had a profound influence on you. My Mama. As a young child my mama and daddy discovered that I have a learning difference (expressive and receptive language). They got me the help I needed to be successful in my life. The child psychologist, Dr. Vivian Solomon, gave me exercises for every day that trained my brain to relearn the alphabet and to learn to write in a whole new way. My mama would spend hours with me every night, not only teaching me but supporting me in a way that I will never forget. If it wasn’t for my mama, I wouldn’t be who I am today. Through her love and assistance I was able to overcome what could have been very debilitating in my learning processes. 10 Best day of the week? Friday, they are relaxing no matter what you are doing. Friday is a time for me to reflect on my week, see what needs to change and gives me hope for what is coming my way. 11 Where were you on 9.11? Training clients in Lewisville, Texas and later in Irving as my family gathered, anxiously awaiting news of my father who was in Washington, DC. 12 Tell us why you love le femme FOCUS! The connection with the women that I would never have had the opportunity to even meet before now. Even though we just met, there is a sense of companionship. Le femme connects us; not only to each other, but also opportunities where we can be a servant.

femme FOCUS

Ashly Torian

Why Planning Ahead Makes Sense By Julese Crenshaw

It is an interesting fact most people will make funeral arrangements for a loved one only once or twice in their lifetime, thank goodness, right? The reality of living is we all will face our final day. While it is not for us to know when the day will come, we can proactively prepare.

Preplanning Reduces Stress, Saves Mon

Like many things in our lives, we anticipate and plan for life’s most important events: our wedding, our first home, the birth of our children, family vacations, and retirement. We plan ahead so we can anticipate our family’s needs and make sure all the details are taken care of. So, why do many people leave life’s most significant event to their loved ones to plan during a time of sadness and distress? Doesn’t it make sense to plan your funeral and cemetery arrangements ahead of time so your family won’t have to?

As a People, we are natural planners and prepare for the big life events that face us. Events such as Weddings, Retirement, Education, etc. are Life Events if left to chance, may not turn out as we would have hoped. End of life decisions are no different, whether it is the creation of a Last Will and Testament, Family Trust or other Directive, we all prepare for the end as a part of living. Funeral, Cemetery and/or Cremation planning is really no different. In fact it is one of the few things in life guaranteed to happen.

By planning ahead, you can: Help ease your family’s emotional burden. We all want to protect our family and loved ones from unnecessary hardship. Preplanning helps you protect your loved ones from the stress of making difficult funeral and financial decisions at a time of

Whether the planning is for yourself or an aging parent, thinking about it now makes much more sense than waiting and having to experience it all on what will likely be the worst day of your life or of your survivors.

emotional upheaval. It also eliminates overspending by removing the guesswork regarding your last requests.

retirement. We plan ahead so we can anticipate our family’s needs and make sure all the details are taken care of. So, why do many people leave life’s most significant event to their loved ones to plan during a time of sadness and distress? Doesn’t it make sense to plan your funeral and cemetery arrangements ahead of time so your family won’t have to?

By planning ahead, you can:

Help ease your family’s emotional burden. We all want to protect our family and loved ones from unnecessary hardship. Preplanning helps you protect your loved ones from the stress of making difficult funeral and financial decisions at a time of emotional upheaval. It also eliminates overspending by removing the guesswork regarding your last requests.

Like many things in our lives, we anticipate and plan for life’s most important events: our wedding, our first home, the birth of our children, family vacations, and Julese Crenshaw is a freelance writer from Tennessee.

Element Linked to Cognition in Offspring by Donna S. Barsky Recent research indicates that many pregnant women have a median urinary iodine concentration below the recommended level, which may have a negative impact on the motor and cognitive functions of offspring. The findings were published online

August

Acta

Obstetricia

Gynecologica

Scandinavica.

Many Pregnant Women Lacking in Element Linked to Cognition in Offspring Michaela Granfors, MD, from Uppsala University in Sweden, and colleagues examined iodine nutrition during pregnancy in Sweden. Spot urine samples were collected in the third trimester of pregnancy for 459 pregnant, non-smoking women for median UIC analysis. The researchers found that within the total study population, the median UIC was 98µg/L. According to the World Health Organization/UNICEF/Iodine Global Network criteria, the population-based median IUC during pregnancy should be 150 to 249µg/L. Higher median UIC was seen for pregnant women younger than 30 years and obese women (body mass index ≥30kg/m²) compared with older and non-obese women. "In conclusion, the median UIC of 98µg/L obtained in this study population of pregnant women indicates an insufficient iodine intake in the pregnant population in Sweden," the authors write. "This may have a negative impact on motor and cognitive functions of the offspring. There is an urgent need for national assessment of iodine status in pregnant women. More targeted intervention strategies may be needed to optimize iodine nutrition during pregnancy." Now you’re probably wondering, “Why is this important to me living here in Middle America?” Well, the truth is that Sweden has access to all the fresh seafood available in the world and they are the humans that are exposed to some of the foods highest in content of Iodine and Potassium Iodide. Also know that the ingestion of Iodine and Potassium Iodide is mandatory for the efficient functioning of the thyroid and since the thyroid runs everything in our bodies, we need to pay attention. 39

Living in Middle America has its benefits, but it also has been known as the Goiter Belt of America since the 1920’s and 1930’s. This is the reason why the government mandated that we Iodinate our salt source. If you look at pictures from that time, you will commonly see goiters the size of your fist. This was driven by the fact that we had no iodine source here and without it, our thyroid would work itself into a goiter or worse, thyroid cancer. This is also a reason that I recommend an Iodine/Potassium Iodide supplement to support the function of the thyroid. The study above was talking micrograms, but in Japan, the daily intake averages at about 12.5 milligrams. (A milligram is 1000 times larger than a microgram). The reason for the difference is the fresh seafood and kelp that the Japanese eat on a daily basis. Again, here in Middle America we have no fresh seafood or fresh kelp with which to replenish our iodine, so what are we to do? As a new grandmother of my first grandchild, I was adamant in the nutrition of my daughter while she was pregnant and nursing. We know that there are 4 levels of nutrition and very few pharmacies have the top lines of nutritionals, so I bought and supplied the pharmaceutical

grade

prenatal cocktail that my daughter said she couldn’t, but did learn to swallow them. She asked, “Why should I take that amount of nutritionals when my doctor prescribed a chewable for me?” Once I showed her the minimum amounts that she should take to make her baby healthier and compared the prescribed prenatal to the nutritional cocktail, there was no comparison, the better product stood on its own. The best products for your new baby doesn’t have to be expensive, but they need to be the best nutritionally for the ultimate growth in brain and cognition. Be sure to give your growing family the best foundation you can.

If you have questions about your our your families nutrition, please, call our Certified Clinical Nutritionist, Christina Reiter, and make an appointment for a better healthy future. Texas Star Pharmacy is located at 3033 W. Parker Rd., Ste #100, Plano, TX, 75023, Phone 972-519-8475. Call us today.

REFLECTIONS By Kim Andrews

Life can change in an instant and places in our hands situations we never thought we would or could handle. Either way I find it does not matter what we think or want. Shift happens regardless of our readiness or willingness. My mother had a stroke last week. We are now faced with medical decisions, the fragility of life, the inevitability of her moving into a rehabilitation center, and the prospect of her moving in with my family later. My mantra has always been: Know your foundation. Know what you can rely on when the rug gets pulled out from under you. I always knew mine was my faith but I have discovered that shifting sands can make it hard to find firm footing again. There are days when everything I planned gets tossed into the air and lands scattered at my feet, when sleep eludes me even though my whole being is tired. There are moments when I thought I was all out of straws. Yet here is another straw that threatens to break the camel’s back. In a moment of reflection, I realize there may not be a happy place here amongst my shifting sands. There may only be peace if I want it. Where do I find peace? How can I rest on my foundation again? I find it in asking for help, leaning on my friends, going with the flow, and resetting priorities. I find peace by soaking in a hot bath midday, lighting a scented candle, crying as I pray, sitting in solitude, listening to music, leaning into a hug. I find peace when I say “no,” even though my need to please or play martyr urges me to say “yes.” I find it right here and now amongst the shifting sands. Yes, I can try to find my happy place or I can find peace. Peace, I find, is the perfect happy place.

Kim Andrews, Global Red Circle, www.globalredcircle.com, (469) 619-6435

Goin To Pot Orchids Mary Stewart www.gointopotorchids.com

920.729.1750 mary@gointopotorchids.com

My Life Asâ&#x20AC;Ś Date Night with Myself By Laura Klekar

I am writing a blog...Ha Ha. My blogs have been few and far in between lately. I know you have been on pins and needles wondering what I have been up to. Well, I have been taking myself out on dates, well one date. And if I must say, I am a great date A few weeks ago I found myself sitting alone on my couch bored out my mind. My significant other had made plans with friends, and my friends where off doing other fun things. So I thought, I could sit here and have a pity party, or I could just take myself out. So I asked myself out. I had gone shopping for clothes that afternoon, so I had a shiny new outfit to wear. I changed, googled top things to do in Dallas by yourself (I had no idea what I was going to do on my date), and then head out to..... wait for it..... Half Price Books. No really. Apparently it is one of the top places to go alone on a Saturday night. Plus, I hadn't been in a while and I really like Half Price Books, so off I went. I was great to just roam around the aisles of books. I was surprised by the amount of people there who were not alone, but I forged ahead in my "date night with myself" mission! I then found a book about a woman finding herself and how we go through changes within ourselves every 7 years. I don't know, it just called to me. It is a "laying on the beach" type of book, or at least that is what the back cover said. I really wished I was laying on a beach some where, so I thought the book would be the next best thing. After spending more time wondering aimlessly around the book store, I left to grab dinner. This part was hard. Where do I eat on a busy Saturday night by myself- EEK!! I finally decided on Chipotle . I have always liked Chipotle bowls, but rarely eat there. I walked in and was pleasantly surprised by the fact that the place was full of people eating by themselves. All men though....humm.... I ordered and took a seat looking out the window at some bar seating. I opened my book and had a wonderful dinner eating my bowl and reading my new book. I then headed home.

I beat my significant other home by about 15 minutes. He was surprised that I took myself out on a date. However, I am really glad I did. It gave me time to do whatever I wanted and to experience going out a whole new way. No - "what do you want to do?", "I don't know?", "well where would you like to eat?", "whatever you want" on and on ... I am actually quite agreeable with myself. I think we should take ourselves out to dinner, movies, shopping, concerts, whatever, more often. We can become disconnected so easily with ourselves, or just spend time looking at our phones or the TV and think that is quality time. What do you really like do, but don't do much anymore? Why not schedule a date to take yourself out and have a great, fun, quality experience. Connect with your best friend -YOU! I asked myself out for a second date and guess what - I said YES! Maybe I will go to a museum and then have a picnic by the lake I also want to make a reference to Half Price Books and OOMPH. I was listening to a NPR story on the success o Half Price Books compared to the big chain bookstores like Barnes and Noble. Online bookstores and Kindle are killing the big bookstores and they are having to close stores. Yet, Half Price Books is expanding. The interviewer asked the Half Price Books representative why that was, their answerthe experience. You go to Half Price Books for the experience. It is like being in a library, yet you can buy the books. You can discover new and interesting books, subjects, topics, at Half Price Books. That is why I went, to not only discover myself again, but to also discover a new book, subject, point a view. To have an experience. That is why Half Price Books is expanding and succeeding. They understand the experience and discovery in a way the big chains never have. If you own a business take a moment to think about this. What do your clients/customers experience, what do they discover, what are you creating for them in addition to the service or product you provide? My OOMPH Moment - I am so glad I took the time to spend some quality time with me. I am also looking into how I can use my OOMPH to create a valuable experience for those I serve. I am looking forward to the second date. Are you looking for support in stepping out into your own and doing what is best for YOU? Sign-up for a Profitable power session HERE and see how Empower Everyday may be able to help.

If you're thinking of taking a yacht vacation, no need to look any further than SELECT CHARTERS! – Carlene Robinson Dailey

www.SelectCharters.com Peggy@SelectCharters.com 4020 N. MacArthur Boulevard Suite 122-183 • Irving, TX 75038 (972) 659-8941

Keystone, Colorado … More Than Just Snow Country! By Lyn Cathey Colorado Rockies ski resorts are much more than only winter sports destinations. A recent summertime visit to Keystone – and the Keystone Conference Center in particular – reminded us that it is a wonderful place to visit just about any time. Our studio condo in the Lakeside Village was spacious, comfortable, immaculately clean, with a private balcony overlooking the lake.

The lake & facilities at Keystone Resort, CO It is the little touches you remember. For example, the in-condo coffee service was a full size Cuisinart unit with a sealed quarter pound pack of fresh ground Starbucks (replenished each day). All the thousands of hotels utilizing those little plastic, toy-like brewers – with coffee flavored sawdust wrapped in a chemical saturated filter pack – should take note. Studio Condo at Keystone's Lakeside Village 46

Our only complaint … and a minor one at that … there was no air conditioning for the condo. This makes sense because it is, after all, basically a winter resort at over 9,000 feet in altitude. This issue was easily remedied by opening the large sliding glass door to the balcony and letting in some of that cool, fresh mountain air – what a great way to go to sleep!

Speaking of altitude – normally at 7k feet above sea level or more, I have difficulty catching my breath and sleeping at night … a minor case of Altitude Sickness. This time I took with me some samples of Altitude Adapt. I chewed a couple of those each day and it worked! Although AA did not completely eliminate all of the symptoms of being at altitude, it certainly eliminated the associated headaches and made for a much more restful sleep at night. Like I said, these were freebie samples so I’m not sure where you can buy the stuff or how much it costs but you can probably find out more at AltitiudeAdapt.com.

Saturday night's "How the West Was Fun" party was held at the Keystone Stables All day Saturday and half of the day Sunday, I attended the TBEX conference, a networking service for travel writers. Mingling with over 600 of my fellow travel writers, the keynote speakers, breakout sessions, and associated trade show, offered up a goldmine of tips, information, and insights – not to mention invaluable networking opportunities. The Saturday evening’s “How the West Was Fun” party was sponsored by Expedia. The featured homepage slide for this article – the one tagged, “What happens in Keystone stays in Keystone,” is from that party – a real humdinger. A separate article about the TBEX Conference event is in the works and will be posted here. Saying goodbye to Keystone Resort, CO The weekend went by all too fast and it seemed as if we had hardly sampled the many activities offered by Keystone Resort in the summer time. Did I mention the restaurants? After our arrival late Friday afternoon, we had a wonderful meal at the Snake River Inn. Unfortunately, we were not able to sample other dining opportunities in the village, as the remainder of the weekend’s delicious meals were catered for the TBEX event at the conference center. We will just have to go back!

Lyn E. Cathey has been in the travel business for over 30 years as owner of TripFinder.com and enjoys travel, guitar, photography/videography and cooking. www.tripfinder.com

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The First Step is the Hardest!

COURAGEOUS STEP FORWARD By Erika Ervin

I write this article with a very specific intention. I intend to help every woman hiding behind the past to courageously step forward and expose that past to someone they trust to help eliminate self-limiting beliefs and unhealthy behaviors.

voice is heard all around the world. I told Regina of a connection I’ve discovered over the years with many clients troubles with their food control and exercise. Upon really digging deep emotionally with some of these women, many times I found their struggles began at a much younger age. There was a real connection between sexual abuse and the ability of these women to view themselves as real people or worthy of weight loss and kindness to their body. I know this is a topic from which many people shy away but the truth is, sexual abuse is real and can cause years of self-neglect and suffering. I want to share with you Regina’s story as a survivor and an expert in women’s self-defense. This article is heavy. It touches on topics some of you only hear about in the news. But if Regina can open her heart, show her venerability, and shed some light on an abusive past, I know you can too. I also know even if your past is not a traumatic one, you know someone whose past still haunts them and affects them with daily decisions. Maybe, YOU can help them pull the black velvet drapery back and allow them to see the full potential of their future!

Over eight years of personal training to help women lose weight, I find that women’s mindset about their worth greatly prohibits their success. During my years in the fitness industry I’ve met a very empowered and influential woman, Regina Rowley.

It’s important that we preface this article with a quick peep into Regina’s past. Along her journey she did have a turning point. But before the turning point, Regina came from an unhealthy and abusive family.

Regina Rowley is unlike any one else I’ve ever encountered. She is a women’s safety advocate, fitness coach and group fitness instructor. She speaks from the heart and her

Regina: “Health was not a priority in my family even though I had a sibling who was a brittle 54

diabetic and passed away during childhood due to that. They monitored her diet but the rest of the family was never adjusted. For me, as a parent, that would have been a turning point to bring health into my family but for my family it was not.

The key word here is ‘different’. Experiencing different is scary. Fear paralyzes us from making choices, but if you never make a choice on anything, you will always do nothing. On the other hand, sometimes change is made as the result of fear.

As I got older, I had some very serious health issues and had to make the choice to make the change or I would not be in the physical health I am in today. Why I made those changes, I don’t know. I don’t know what inside of me is different from the rest of my family.” Throughout her childhood Regina suffered traumatic moments of sexual abuse that still haunt her today. Just as her family did not put their health as a priority, they did not help when she tried to express the ongoing abuse to her family. She was verbally shot down. She says, “As a child, the adults in my life should have advocated for my safety and been the voices to protect me but in my case, they were the ones perpetrating them. Coming up as a child, I was taught to respect your elders and don’t question authority.”

For example, I sought Regina’s programs and personal self-defense lessons as a reaction to a scary experience. But I continue to work out every day as a proactive measure to my fear of the consequences of leading an unhealthy life. I asked Regina, “What do you think keeps women from coming forward to face their fears in order to become better versions of themselves mentally and physically?

For many years Regina wore this burden on her heart and did not seek help. Even when she felt it was under control, it still manages to unexpectedly sneak back into her life. I asked Regina, “Can a haunting traumatic past like this ever go away? “

Regina stopped and paused for a moment. Then she carefully and thoughtfully spoke these words: “You know, society in general says, ‘If a woman looks like this, then this woman is beautiful.’ So a woman that has been assaulted in the past may subconsciously feel that if they do not look like what society says is beautiful, then maybe nobody will want to assault them.

Regina: “We can learn to overcome and thrive. We are emotional beings and there is always the possibility life may throw a curve ball. And we readdress the feelings at that particular time. With that said, professional counseling can help you reduce the impact of these curve balls.”

It’s a way of protecting themselves. If there is so much pain from their previous experiences, sometimes they cannot make that trade off to be healthy. They guard themselves from the fear of a recurring past. If this is the only way they know to guard themselves then this is where they will stay. This is their defense line

The constant variable in life is that there is no constant variable, and the only thing absolutely certain in our life is that there will be change. Here is the definition of change. 55

Regina and I both see fear in the women we work with, but in different situations. Regina sees women with fear that also feel they are not worth protecting. She looks at case studies and creates ways for women to protect themselves through awareness and focus in different situations - not force. Regina works with women who are like me. They have been in a situation that scares them and they want to feel secure. I know my scare was tiny compared to what it could have been, but the fear made my whole body tremble and paralyzed me for days. I knew I never want to feel that again.

Now in the fitness industry, I see women that are reacting out of fear. Perhaps a spouse has said something, or they saw a glimpse in the mirror. There was a trigger that made them pick up the phone and call me. A decision to make a change out of fear. On the other hand, I also work with women who are relatively healthy but they have a close connection with the consequences of living an unhealthy life. Whichever fear is the catalyst to take action, frequently Regina and I both see the third and worst kind of fear. Fear that paralyzes a woman from taking action. I dig deep with women whom have the fear that feel they are not worthy of a better and healthier life. Regina seeks women she can serve that feel they are not worth protecting. I asked Regina, “It all boils down to how a woman values her worth. Why might some women fear they are not worth protecting or losing weight? Regina: “When a woman is assaulted, someone else has said, ‘Your thoughts, your opinions and your preferences are not important.’ They have taken away your voice because their desires are more important than yours. When someone takes your voice and your liberties from you, and there is no one there to advocate for you, it’s very difficult to find the confidence to advocate for yourself. When I asked Regina to allow me to interview her she told me from the very beginning, “Erika, at this time, I’m really struggling to keep my health a priority. I’ve had some recent contact with people from my traumatic past that have thrown me into an emotions curve ball. I have not responded to it the way I thought I would. It’s had a very negative impact on me to the point where I sought counseling. This interview will be very raw.”

She also works with women who are not necessarily living in fear or reacting to a situation. These are women who are proactive because of their living knowledge of inner cities. Women who have lived and witnessed the tragic possibilities of tough cities. Regina says, “Women that come from places where crime is so prevalent, they know the realities first hand. They want to add a reality-based training that’s going to give them hands-on, time tested techniques should they need them.”

We all need help because we don’t have the skill or ability to handle everything life dishes

out. It doesn’t matter how many months, years or even decades have passed, anything can trigger it again. There is no shame in reaching out for help.”

unsettled you wonder what might await on the other side of the gloomy drapery but you never dare to take a peek for fear of exposure to what is unknown.

It’s time we all step forward and become proactive with our fears. I want every woman to pull back their dark draperies and see the light for what it can be. In that light, there will be fear. Once we accept the fear, embrace the fear, and prepare for the fear we can collectively encourage other women to reach out for help and do the same. Regina said her intention for this article is to give courage to women who identify with her experiences to

The drapery aggressively blocks you from seeing the beautiful sunny day and feeling the heat of life. I see your light and I see your potential but until you make the decision to pull back the drapery and expose yourself to the light, you will forever be hiding your authentic self from the beauty of the world and depriving the world YOUR inner light. Fast forward five years. You’ve pushed open the draperies and have allowed yourself to live in the light but just like all pasts, they dwell in our subconscious. From time to time you find yourself sitting in the void, dark room but now you know what the light feels like. The drapery may fall back from time to time but now that you have opened up your awareness and this allows you to see the opportunity and continue to fight to keep the light in. There is only one YOU in this universe and none of us are guaranteed a tomorrow. Embrace your fear and welcome the pain and tears of your emotions because only then can you live authentically. I plead with you; do not deprive the world of your authentic self. You are amazing and worthy of a happy and healthy life.

seek help, so they too can be comfortable being their authentic self. Imagine yourself sitting in a dark room, looking at a window covered by thick, black velvet draperies. This room is completely void of the light of life or your future. You have been sitting in this room for years blinded by the darkness of your heavy past and you don’t know what is on the other side. As you quietly and patiently sit in this room feeling a bit

Erika Ervin, Fitness trainer, Author, Publisher, Speaker, www.findyourfitmag.com

Face the ways in which you hold yourself back in life. Overcome deep-seated fears. Reach inside yourself and push past perceived limitations.

Learn to protect and empower, yet remain true to who you are. Move through the world you inhabit safely. Let your true confidence emerge. Don’t just go with your gut or always err on the side of caution.

Savvy Safety Teleseminar is designed

Kuta was the form of self defense the

for women leading active lives. You will learn ways in which you are jeopardizing your safety and how to reduce risks; tactics to avoid unsafe situations and why instincts, alone, are not enough. Are you a runner? Dial in to hear the ways you can run safer. Do you travel for business or pleasure? Learn simple ways to be a savvy traveler. Is it safe to let your child ride home with the coach or another parent? You will be more confident in all your decisions when you recognize the risks involved in your everyday activities.

Egyptians used to protect the pharoah. I use KUTA as an acronym for Keep Up The Awareness! When women face feelings of fear, lack of control, vulnerability, weakness, and inadequacy and are put into a scenario (KUTA/SmartSafe training) wherein they are able to not only overcome these feelings but also to transmute them into power…they transform. The training is a kind of awakening process, in that women are being reshaped, renewed, strengthened, and evolved on an emotional, mental, and physical level!

“Confidence is the unconquerable enemy of fear!” I am Regina Rowley and my mission is to empower as many women as possible. I want you to know you are Beautiful, Confident, Strong and Worth Protecting! It is my intention and goal for women to discover their inner strength and live life without fear. I realize, together, going forward, we are building new legacies.

Regina@reginarowley.com

www.ReginaRowley.com

Run To Your Heartâ&#x20AC;&#x2122;s Content As Long As You Have Good Form! By Lisa Shanken

Running was the first exercise I truly fell in love with, so it holds a special place in my heart. I started mainly to help relieve stress and get into better shape and twenty-two years later, I love it more than ever, especially for those same 2 reasons. Plus, when I run, itâ&#x20AC;&#x2122;s my personal time where nothing else can interfere, and as a working mother of 2, I donâ&#x20AC;&#x2122;t get many other moments like that throughout the day. Whether you want to run marathons or just a few miles at a time, running with proper form is essential for avoiding injuries and feeling good. And like most things, running is a practice, so being mindful and aware of your form can come more and more over time.

Here are some of the most important things to remember:



 Always keep your arms and hands relaxed. This will help avoid muscle tightness tension in your shoulders. Keep your fingers loose, and let your arms flow, keeping them free and graceful.  Be mindful of having good posture. Keep your shoulders back and down, pulling them away from your ears and hold your core in tight. This will prevent you from hunching over while you run, which can later lead to back pain. Keep your gaze straight ahead with a relaxed jaw. This can help prevent falls because you can see what’s coming. Plus, your speed will actually increase by looking straight ahead rather than down. Always land right in the middle of your foot and then roll onto your toes when running. Never land directly on your toes or your heels. Plus, always point your foot straight in the direction you are going. Keep your arms by your sides. Don’t let your arms swing across your body while you are running. Keeping them by your side and always parallel to your sides will help your posture. Light as a feather! –Use this mantra for your stride. Keep your strides low to the ground with shorter, lighter steps rather than longer strides that take you higher off the ground. The lower your steps are to the ground, the less shock there is in your landing.

While the above are essential for running safety to avoid injury, below are suggestions to just make your runs better and more efficient: 



Run with a partner. Of course it’s a personal preference, but it’s a good idea to alternate from running solo to running with partners. When you run with a partner you will be more motivated and also have better speed and form. Try running on a trail or a surface softer than cement. The shock on your body is definitely more significant from cement running compared to running on a trail, a boardwalk, or a softer service like a running track. Switch up your routes



because over time, the cement running can definitely start to have more wear and tare on your body than softer running surfaces. Find the perfect shoes for you. This may take some trial and error, but it’s well worth it. When you find the best shoes for you, you’ll know it. Also, it’s important to make sure your running shoes still have life in them. After a certain amount of miles, running sneakers get too worn and can’t provide the shock absorption your body needs. To easily keep track, try entering the start date of your new running kicks into an app that tracks your running such as MapMyRun.com. Run and recover. No matter how much you love running, giving yourself a recovery day is important for your body after 2-3 days in a row of running. Let your passion for running drive you to maintain this recovery practice because it’s what will enable you to run for many years to come.

Please feel free to reach out to me with any questions, experiences, or ideas you have about running. I would love to hear them! Happy trails!

Lisa Shanken, Realistic Approach. Lifelong Results. www.lisashanken.com

While the search for the “perfect” running shoe is HIGHLY individualized, there are few recurring questions we receive at our store: 1.

“What is the ‘best’ running shoe?” There is no answer to this question. The better question is “what is the best running shoe for me?.” Technology in shoes is changing faster than you can believe. Lighter, more durable, and incredibly advanced cushioning systems are some recurring themes in the industry’s effort to make the “best” shoe. However, the best shoe for you is the one that fits the most naturally on your foot. A gait analysis can point you to the correct type of shoe for your foot(control, stability, high cushion, etc.), but only you can decide what feels best for your foot- and more often than not it’s not the same shoe as your running partner. A good shoe fit should feel natural and comfortable from the get go. In a side by side comparison of two shoes, it’s the one that you are least aware of when you are walking/running in it. Different brands have different shapes, higher arch, wider toe box, and on and on. That’s why it’s important to find the one that fits the shape of your foot.

“Do socks really matter?”- Oh heck yes they do!!

Just putting all my cards on

the table, I am a certified sock snob –unapologetically so!! Technology is king in the sock department. Fabrics that wick, compression and cushion can change the entire feel (no pun intended) of your run. Do you have a favorite bra that makes everything look and feel better? I’m telling you, a good sock can do that for your run. The two components in blistering are moisture and friction. To avoid those, look for socks that wick the moisture away quickly, as 63

well as have a slight bit of compression. Don’t believe me that it’s THAT big of a deal? Try a cotton sock and a high end technical sock (I SWEAR by Swiftwicks) side by side. In as little as a 2 mile run, I PROMISE you will be able to tell a huge difference. Here again though, find the ones that you like best. We have a lot of vendors send us sample socks to try out. One particular Saturday in summer I was going on an 8 mile run. I thought, “Okay, it says moisture wicking, I’ll be fine”. By the third mile I could feel a horrible blister beginning, and by the end of my run I was so angry at myself and those dang socks, I took them off and immediately threw them in the trash when I was done. SOCKS MATTER!!!!

“What’s the difference between a walking shoe and a running shoe?” In a word, technology. We have so many people that come in the store and say “I want a walking shoe not a running shoe.” I can promise I can put a running shoe on your foot that will make you want to throw rocks at your “walking shoe”. Here’s why. Money drives any industry, and there is soooo much more money in the running shoe industry than walking shoe industry, so brands put their best energy, resources and technology into creating excellent running shoes. We have a ton of podiatrists, physical therapists and orthopedic surgeons that send their patients to the running store to get their walking shoes. Running shoes generally fit the shape of feet better, are significantly lighter, have more weather resistant features, and there are tons more styles and brands from which to choose the one

that feels best for you. Most running shoes, not all, take into account the walker’s gait which is a heel to toe foot strike.

4. “How long will these shoes last?” For the most part shoes should last about 400 miles or six to nine months. Miles should be calculated cumulatively- as in ALL miles count towards the total, not just those while running. That’s why it’s best to have dedicated running shoes as you have a better chance of keeping track of exactly how many mile your shoes have on them. As a general rule, lighter weight shoes will have about 300 miles in them and more highly cushioned my go up to 500 miles. Additionally the three other factors that will affect the life of your shoes are weight, surface and speed. Similar to tires on a car, the “more” of any one single factor, or all three in general, lessens the life of your shoes. This means faster, rougher or heavier will wear your shoes out more quickly. Also, if you bought your shoes 8 months to a year ago and have never worn them, you won’t get the max amount of miles out of them. If you put a rubber band in a drawer and don’t use it for a year, when you take it out its dry and brittle. Chemically it’s started breaking down and has less life left in it. The same thing happens to shoes that aren’t used even if they are “brand new”. That’s a strong argument against buying older models of your favorite shoe, or even buying shoes online - you just don’t know where or how long they have been in storage. A hot warehouse will have kicked the breakdown into high gear. So if you want to buy the old model just be aware that it generally won’t give you the same amount of miles as the new model. That’s also why they are being sold at a discounted price point.

These are just SOME of the most commonly asked questions we receive regarding running shoes. And just a freebie “Does color matter?”- That’s actually one we ask you because more often than not, it does!!! Dara Nugent, Brazos Running Company

Molly is a busy mom of three. Who feels like she could be doing a better job “keeping it together” when the kids start bickering. She sometimes is overwhelmed with the state of constant motion and keeping up with a preschooler during the day. Then, after school activities for her older children in addition to....

Andrea is a survivor. She’s been through a lot in life but has not let that stop her from pursuing her goals. As a fulltime student and part-time employee, occasionally her anxiety gets the best of her.

Susan is a working professional who travels frequently for her job. She experiences sleep disturbances and headaches due to constantly crossing different time zones.

You’re living a healthy lifestyle: exercising, eating right, and addressing health issues that come up in a natural or holistic way. My family has benefitted from using essential oils to address a variety of health issues. Experiencing the benefits of essential oils motivated me to achieve certification as an aromatherapist. Find out how essential oils can enhance your healthy lifestyle Email or call today to set up a ten minute complimentary consultation.

Cynthia Tamlyn • cell # 206-280-7957 • OilisticallyOutsideTheBox@gmail.com

Runners Yoga By Kim Gallego You know that runnerâ&#x20AC;&#x2122;s high? Yoga has that too and chances are you desperately need yoga. Chances are, you have had an epic run where the pace is stellar and your legs feel like they can fly. That runnerâ&#x20AC;&#x2122;s high makes you crave a run the very next morning despite soreness and maybe injury. And like a drug, perhaps you neglect your body that is talking to you and seek that epic run again. I found hot yoga in the peak of my running days. A simple yoga sequence, as shown, will keep your powerhouse muscles like the glutes, hamstrings, and quads balanced and knees supple in order to prevent injury and reach that PR. Lizard Lunge (hip opener)- 5 to 10 breaths

   

From downdog, step your right foot forward between your hands. Shimmy your right foot toward the top right corner of your mat. Bring your hands to the inside of the right foot and under the shoulders. Allow the hips to sink forward and down. Press into the ball of your left foot keeping the heel stable as it is lifted and drop the left knee (optional: keep knee lifted). Keep your palms under shoulders or challenge your flexibility and press your forearms onto the ground. Maybe even try to snuggle your right shoulder underneath your knee! Extend your heart forward lengthening the spine and drawing the shoulders away from the ears.

Hero (knees and quads) -5 breaths  

 

Begin with knees kissed and draw the heels out to the side aligning the heels with the outer thighs. Hero A: Draw your sit bones between your heels and stack your shoulders on top of your hips. If a block (or books) are available, maybe place one under the sit bones if it becomes uncomfortable when you sit back. IF your knees lift, you have gone to far. Take yourself back up a notch…proceed to Hero B if your knees are still touching the floor. Hero B: Work your hands back until you can rest on your elbows. Keep the heart lifted keeping distance away from the shoulders. Drop the head back.  Knees still touching the floor? Work yourself back onto your shoulders into Hero C! Interlace your forearms overhead and kiss your elbows with your palms. This keeps the natural curve of the thoracic spine.  Slowly press your way up out of the pose by pushing off the elbows and feet one hand at a time. Draw our hands forward of the knees (shoulder distance apart) and walk the knees back under the hips into a tabletop position.  Curl the toes under and make your way back into downward facing dog and feel the blood recirculate back through the knees and ankles.

Congratulations! You did it! Now, go for it!

Kim Gallego, Yoga Sports Expert

10 Habits of Happy Successful Women By April Williams

1. {Appreciate Life} Recognize the full worth of life and don't take it for granted. 2. {Choose Your Friends Wisely} Your vibe attracts your tribe. Who are the top five people in your circle of influence? Prosperous and positive or Negative Aunt Nellie and Broke Uncle Bob? Surround yourself with a community that will support you in your goals and aspirations. 3. {Be Considerate} Think of others. Value + respect their opinions. 4. {Personal Development} A plant only keeps growing and blooming with proper care, water and soil. What and how often are you feeding your mind? Are you investing in your personal growth with books, coaching, mentoring? 5. {Creative Problem Solving} Think outside the box. Don't be afraid to go left when everyone else is going right. 6. {Passion + Purpose} Find what sets your soul on FIRE. Learn to do it well and you can turn your passion into a paycheck! 7. {Laugh} It truly IS the best medicine. 8. {Forgive} Holding on to junk will eat a hole in your soul. Learn to let sh*t GO. 9. {Gratitude} Get an attitude of gratitude and practice it DAILY. Want to take this a step further? Start a gratitude journal. It will change your perspective and your life when you focus on what is going right and your many blessings instead of what is going wrong. 10. {Invest in Relationships} Want more success in your life and business? Learn to build PEOPLE.

To read more of April’s business changing blogs, please visit her @ www.creativebrandista.com

“Working With Creative Women Entrepreneurs to Build the Authentic Brand of Tomorrow.”

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Stress is the Culprit. Do you know Why? By Ashly Torian Someone breaks into your home and threatens your life. Your reaction: SURVIVE! Wake up late, in a rush to get to work, argument with spouse, careless driver in the next lane, work overload, not enough rest, anxiety, fear, death of a loved one, misbehaving child, stagnant weight loss, stress about the way the body looks, stress about the 10 pounds that won’t come off, dissatisfaction with position in life, afraid that you aren’t enough, guilt, etc. Your reaction: SURVIVE! Stress, big or small, real or imagined, is a threat to the body and causes reactions. The reactions are major metabolic changes. There are several changes going on, however, today we will just talk about the way it affects the results you want to achieve with weight loss. The fight or flight response is known by everyone but generally, we think of it in terms of a survival mechanism. I am going to give you some bad news. We abuse the natural fight or flight response of the body. It is suppose to be reserved for catastrophic experiences. However, today’s society is in such a rush and has pre-conceived notions about how we are supposed to look and act, that it is continually activated. And yes, these all produce the same stress chemistry response as fighting for your life. Okay, so you are probably asking, what is the big deal? Adrenaline is raging through your body and it gives you more energy. What could possibly be wrong with that? Are you ready for the list? 

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Decrease in blood flow to the gut by 4 times o Food is not being digested and assimilated effectively. Your gut must have the majority of the blood from your body to massage the stomach and intestines to properly keep the digestive processes functioning at full capacity. 20,000 fold decrease in enzymatic output in the gut o Enzymes break down the food into tiny particles for easy absorption. Lack of enzymes causes digestive upset like indigestion and upset stomach. Decrease in thyroid and growth hormone production o The thyroid hormone is in charge of all metabolic activity throughout the body.

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  

o The growth hormone is a key hormone in the growing, healing, and rebuilding of body tissues. This hormone aids the body in burning fat and building muscle. Increase in insulin and cortisol o These are fat collecting hormones that signal the body to store fat, especially abdominal fat. o Excessive production of cortisol ages the body prematurely o Excessive secretion of insulin can lead to insulin resistance which plays a key role in heart disease, diabetes, weight gain, and aging. Die off of healthy gut bacteria o The gut is the primary location of the immune system, decrease of healthy gut bacteria can lead to immunity issues. Excretion of all minerals and water soluble vitamins o Urinary loss of these vital minerals and water soluble vitamins leads to deficiencies that in turn cause health issues to arise. Increased inflammation – oxidative stress – aging and disease o Inflammation is the leading cause of many diseases of our time. Decreased thermic deficiency o Your ability to burn calories greatly diminishes. Decreased oxygen intake o Oxygen is your single most metabolically enhancing nutrient at your disposal. When under stress the tendency is to hold the breath or take shallow breaths. o This influences all aspects of metabolism

This is a tip of the iceberg called S-T-R-E-S-S. All in all, the body is fatigued, it won’t burn calories, it excretes necessary minerals (calcium is #1), food is not digested, assimilated, or eliminated, and the body collects and stores fat. (These are the results of chronic low stress levels.) WOW! If your desire is to be healthy, fit, and trim, operating your life under any level of stress is NOT going to work in your favor! If you are running for your life or protecting your family, bring on the stress chemistry. But the self-chosen stress and desire to “heap more on” is aging the body at a rapid pace.

In a nut shell, this is what is happening within your body:

Activation of the Sympathetic Stress Response

Stressor â&#x20AC;&#x201C; feeling/emotion (anger, fear, anxiety)

Stress causes the digestive system to shut down Now your calorie burning capacity is drastically reduced. Yikes! No matter how healthy you eat during this time it will not make a bit of difference. The body isnâ&#x20AC;&#x2122;t in a condition to digest, assimilate or eliminate food, let alone absorb nutrients. However, there is great news! YOU can turn this around in 60 seconds! HOW? BREATHE! Breathing shuts down the physiological stress response. Once the Para-sympathetic nervous system is activated, the digestive response is in full swing. Here is what to do: Take 5-10 SLOW DEEP breaths. Your body will shift into the relaxation response and begin to digest, assimilate, and eliminate. That sounds way too easy, I know, but the body is easy. By the way, this can be done anytime, anywhere, and in only 60 seconds. It does require two things from you. 73

You must stop what you are doing and be present, and you have to practice. You didn’t create this habit of dropping into a stress response overnight, so it will take some practice to turn this around.

I suggest deep breathing EVERY time you sit down to eat.

Deep, lung filling, diaphragm filling belly breaths will massage the stomach and prepare it for the food you are about to eat, which will aid in your digestive power. Eliminate the negative effects of stress and shift the body into the calorie burning mode so you can increase your body’s ability to give you results!

Ashly Torian, helping individuals find inner peace with their body and soul through Ashly’s BioBalance.www.ashlytorian.com

Reference: Mark David, Slow Down Diet and Nourishing Wisdom

The Four Corners of Happy Healthy Energy By Lisette Templin

We are pure energy expressed in human

If food, water and air contribute positively

forms. Energy is abundance and the energy

then proper and effortless movement in the

of the human body is the foundation of

digestive, cardiovascular, lymphatic and

health.

immune system is possible.

Our quality of life relies on our

With poor

capacity to absorb and generate energy.

contribution, the body will experience

With high energy, we experience health and

stagnation,

happiness, when it is low we become

vulnerable to deterioration, bacteria and

vulnerable. All the cells in our body depend

viruses.

sluggishness

and

become

on energy for their existence. Our cells evolve continuously through the metabolic

In a world where thousands of choices and

state, a state of working, reproducing and

conditions of stress throw the body off

renewing.

balance, are there simple solutions to feeling good and looking good?

With energy in abundance, why are we so vulnerable to illness?

Yes!

The rate of heart

disease, obesity, and cancer is at an all time high and rising. Our children and young adults rely on medication for normal daily functions. This is becoming an abnormal state of normal and cannot be acceptable as a standard for happy healthy living. What can we do?

According to traditional Chinese Medicine,

Going back to basics, there are four proven

two energy states determine the quality of

simple ways to re-route the body back to

health.

high energy living: breath work, water,

The

quantity of energy

determined by food, water and air. The

nutrition and movement.

quality of the energy flow is determined by

four corner pieces of any complex healthy

how well our internal organs function.

energy puzzle. It is applicable to all

These are the

situations,

from

illness

recovery

and

calibrate to an even and rhythmic way of

prevention, to athletic performance, to maintaining healthy body weight.

living.

The

purpose of each basic is to properly

Water, water, waterâ&#x20AC;Ś.the elixir of life. A

stimulate effective and efficient workings of

simple fact, water flushes out toxins

organ systems.

everyday. Detoxing daily is crucial in maintaining healthy body weight. With the

Beginning with the breath, every breath we

presence of toxins, fat cells form to

take brings in oxygen rich blood that

encapsulate the toxins in order to protect vital

organs from

absorbing the toxic residue. To

properly

flush,

drink

half the body weight

ounces

until the color of

urine

clear to light yellow.

influence the workings of the heart, lungs, brain and nervous system.

With medication or man made

vitamins in the body, the daily flushing

The habitual

process is critical.

shallow breath robs the blood of oxygen and interrupts the even exchange of carbon

Plant base nutrition promotes and elevates

dioxide. Naturally deep and effective nose

healthy energy.

breathing allows for even distribution of

logical and effective guiding principals that

oxygen. It allows the mind to stay calm, the

put plant base nutrition to work, detoxing

body to release tension and the heart rate to slow down.

Here are two simple,

and

Conscious breathing

providing

energy.

Natural

food

enzymes function synergistically with the

stimulates energy, allowing the body to re-

liver, a powerhouse organ for detoxification

into the lymph nodes for cleansing before

of toxins such as dead tissue, cholesterol,

returning to the blood stream.

microbes, dioxin, uric acid and chemical

movements such as walking will lead to a

residues. The enzymes inherent in fruits,

high performing immune system.

Simple

vegetables and berries provide proper tools for the liver to produce chemical reactions for the processes of tagging and releasing of harmful substances.

Food to fuel is a process of transforming what tastes good into what feels good. A simple explanation, food converts into â&#x20AC;&#x153;sugarâ&#x20AC;? which then enters the blood stream to move towards converting into energy for activities. The key, add daily balance of macronutrients from plant base protein, complex carbohydrates, clean fats, and fiber. Micronutrients are vitamins, minerals

Living with the habits of breathing naturally

and enzymes that are harvested from the

through the nose, drinking plenty of water,

macronutrients. The combination of micro

eating whole foods, and simply walking will

and macro nutrients from plant base whole

ensure a strong foundation of health.

foods provide low glycemic foods that

Simple moment-to-moment choices we

naturally balance out the spike and drop of

make everyday based on the four corners

blood sugar content. The balance naturally

will guarantee a sustainable, energetic life

controls cravings. Plant base whole foods

of health and happiness.

to fuel to functions, these are the nutritional keys to high-energy living. Movement, not necessarily exercise, is crucial during detoxing. As long as the body is in motion, the expansion and contraction

Inspiring Healthy Living Around the World!

of muscles allow lymph fluids to be pumped

Brazoslivingarts.com

Be Your Own Health Advocate By Tamara Brown

En-do-me-tri-o-sis. What is this? A mouthful. By definition in the National Institutes of Health endometriosis occurs “when cells from the lining of your womb (uterus) grow in other areas of your body.” This causes “pain, heavy bleeding, bleeding between periods, and problems getting pregnant.” How does it occur? Every month a woman's ovaries produce hormones that tell the cells lining the uterus to swell and get thicker. When you have your period, the uterus sheds these cells along with blood and tissue through the vagina. Endometriosis occurs when these cells grow outside the uterus and on other parts of the body. This tissue commonly attaches to the ovaries, bowel, rectum, bladder, and/or the lining of your pelvic area. However, it can grow in other areas of the body, too. (In fact I just recently spoke with a women who had Endo on her diaphragm--it was collapsing her lung!) Unfortunately these growths do not shed when you have your period. To make things worse, explains the National Institutes of Health, “these growths react to the hormones from your ovaries” and they “grow and bleed” when you get your period. Over time, the growths add more tissue and blood and this buildup leads to pain—which I describe as a twisting knife in my side.

How do you know if you have Endometriosis? What makes it difficult to tell is that not only do symptoms vary from one woman to the next, but they go hand and hand with a normal menstrual cycle. The most common symptom is acute pain, and over time the degree of pain and discomfort begins to increase. Endometriosis symptoms are listed in the table below. Other common symptoms include susceptibility to infections, allergies and low-grade fever.

Bleeding Symptoms

Painful Symptoms

Bowel & Bladder Other Symptoms Symptoms

Heavy periods with or without blood clots

Painful periods

Painful bowel movements

Anxiety

Prolonged bleeding

Pain on ovulation

Bleeding from the bowel

Depression

‘Spotting’ or bleeding between periods.

Pain during an internal examination

Symptoms of IBS (diarrhea, constipation, bloating.)

Back pain-Sciatic nerve pain

Irregular Periods

Pelvic pain

Pain with urination

Leg pain

Loss of “old” or Pain with “dark” blood before a intercourse or period bowel movement

Nausea

Hypoglycemia (low blood sugar.) Headaches/Fatigue

It can be very overwhelming! The first step to getting a diagnosis is finding a good doctor and a hormone specialist. Dr. Marco Uribe, is my OB/GYN and bioidentical hormone specialist. He is different and I hope every women living with Endo can learn from my experiences with him to find the right fit for them self. A great doctor knows that most important is the patient’s story. In my case, it was long, riddled with surgery, anxiety, depression, and pain brought on by medication that failed to give me any relief in coping with a disease that no one understood. I recommend to find a doctor that is familiar with endometriosis and presents you with all your options—both mainstream and healthy holistic options. This allows you to make the best decision for your body and your goals and your beliefs. I personally 80

chose to replace anti-anxiety, birth control, and pain pills with natural supplements and bioidentical hormones. After years of living with endometriosis my best advice to you is to eliminate particular foods from your diet: soy, dairy, gluten, sugar, alcohol, caffeine, red meat and processed foods; and of course stay away from foods injected with synthetic hormones. Eat more vegetables, fruits, greens, foods high in antioxidants, turmeric, lean proteins, and vitamin-rich foods. Make your focus on building a strong immune system and healing the gut. To all those with Endo, I recommend starting where I did, with a good daily probiotic, multivitamin, fish oil, magnesium, vitamin B & D, and green tea extract. Suddenly I had options and alternative ways to deal with my symptoms besides more pain meds and a heating pad. A consistent yoga and acupuncture routine are key components to how I fight and deal with Endo today. Anyone in tune with her body, certainly anyone with endometriosis, needs to find a good acupuncturist, a good yoga instructor, and a good hormone doctor!

Find Tamara on Facebook @Miss Diagnosed. www.facebook.com/missdiagnosedendo

"Everyone has to go through a little hell to get to heaven." By Stacy Lehmann-Rangel

I have a journey to share with you!! I have been through the struggle, got down and dirty with it, vacationed in a world of pity, and clawed my way to the top to come out clean on the other side. My journey has taken me 20 years and the road still continues today! My favorite saying is that "Everyone has to go through a little hell to get to heaven". Yes, that's mine and no you can't steal it. At my heaviest I weighed 320 and am currently down to 205! I am your average every-day-Joe. I am a nurse, wife, busy mother of three, student, and avid fitness and nutrition researcher. Two years ago I had the Gastric Sleeve surgery and it has been the best tool in my arsenal and one that I am so thankful for. It saved my life. But, even surgery and science will only get u so far. Now it's up to me! I have to battle it out in the gym just like everyone else. I have to rebuild muscle lost through weight loss, revamp my metabolism and challenge myself to meet my goals! I have learned so much through trial and error and tons of research and networking. I am excited continue my journey and can NOT wait to see what the future holds for me!! 82

Time to Change for Healthier Living By Suzanna Garrett In the world today, how important is healthy living? Unfortunately, we do not see evidence that people are taking it seriously. Healthy living is probably the most important factor to be emphasized, yet unhealthy food, portions and routines are more predominately seen. What can one do in this fast-paced life to still be healthy? The following tips are most important if you wish to achieve the best results for better health. 1. HYDRATE - The first rule is as simple as breathing but still people don't follow it regularly. It is recommended that one drink 8 glasses (roughly 2 liters) of water daily. Even if you canâ&#x20AC;&#x2122;t manage that much, the water you do consume will have very positive effects on your body. 2. EAT HEALTHY - This is a simple key. Cook light by avoiding fat whenever you can. Try baking, boiling, grilling, or broiling instead of frying. Researchers recommend including more fruits into your diet and the best time to eat them is between meals 3. PROTEIN- Your body needs enough protein. It is vital to keep it functioning correctly. Eating foods rich in protein helps your body get what it needs. An adult body requires about 50 â&#x20AC;&#x201C; 60 grams of protein per day depending on body weight. It is important that you do not consider meat as the only source of protein. Many other food sources offer excellent protein options: eggs, milk, soy milk, cheese, yogurt, peanut butter, fish, poultry, beans and lentils (when mixed with grains), and nuts. Adding protein powder to smoothies or milkshakes also helps provide the required daily amount your body needs. 4. WEIGHT - Losing weight will really lead to healthy living! This does not mean you have to go wild, quit eating, or implement a strenuous exercise and diet regimen. It can be attained by 83

including a regular exercise regime in your daily routine. Try anything that catches your fancy like: dancing, cardio (walking is terrific), or Yoga. They are all great ways to ensure both a healthy body and mind. 5. OVERSTUFFING – Eat meals that are smaller in portion and do not stuff yourself. Eating smaller portions six times per day will keep you better-satisfied and raises the metabolism of the body, helping you burn fat quickly. 6. FIBER - “An apple a day keeps the doctor away.” This old saying rings even more true today, as Americans are finally beginning to realize the critical health benefits of a diet rich in fiber. Fresh fruits, vegetables, whole grains and nuts are great sources of this essential nutrient and easy to include in your daily food plan. Women should aim for at least 25 grams of fiber per day. Men need to get 35-40 grams of fiber daily (according to the American Dietetic Association). 7. DRIED FRUITS & NUTS - Dried fruits and nuts have an exceptionally high nutritional value which promotes health and fitness. They are those fruits which are devoid of their water and include: apricots, raisins, dates, prunes (plums), cranberries, blueberries, figs and many more. Various kinds of dry fruits and even seeds are known to be very good for health. However, nuts are also high in fat and hence should be eaten in limited amounts. A handful is said to be more than enough to ensure healthy living. 8. HIGH CALORIES - Avoid foods that you know have a high caloric value. High-calorie foods contain much energy (more than 4 calories per gram) but weigh relatively little. These foods are often high in fat or contain concentrated sugars (which contributes to the high energy content). It is quite easy to eat a lot of such calorie-dense foods without realizing how many calories you are consuming because high-calorie foods tend to provide little satiety. Fried foods, processed and packaged items, and alcohol are all high in calories and should be included in your diet in moderation. 9. WHITE FOODS – Eliminate ‘white’ foods from your meals. These (whether boxed, packaged, canned, refined, baked, or processed) are calorie-dense and almost devoid of nutritional benefit when compared to whole foods that are healthy. 10. GOOD/BAD – Remember, foods are not inherently good or bad. Select your foods based on your total eating patterns, not whether you think any individual food is ‘good’ or ‘bad’. Don't feel guilty if you love foods such as apple pie, potato chips, candy bars, or ice cream. Eat them in moderation, and choose healthful foods to provide the balance that is vital to good health. Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat. In conclusion, healthy living can only be attained when there is a change in lifestyle. Healthy eating leads to a healthier life!

Suzanna Garrett is a health writer from Tallahassee, FL who enjoys finding unique ways to enjoy eating without the detriments.

Dine with Mother Nature By Sonja Kabell

Eating seasonal is an exceptional way to get great tasting food, full of flavor at a lower price. Now that sring is here, there are a slew of fabulous produce for you to choose from.

use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Raspberries, blueberries and strawberries are at their peak during the summer. Grab a bowl full for your “berry” delicious afternoon snack! Cucumbers are another favorite. They taste great sliced and dipped in a low fat ranch dressing. Can be put in a salad, floating in water to flavor it or used as an eye mask!

Go with the original fast food… fruit and vegetables!

Easy to add into your daily repertoire, the following fruit and vegetables are packed with a nutritious punch! These are some of my favorites!

Cucumbers are mostly made from water which serves as a great hydrating food for the body. I carry cut cucumbers with me in a small lunchbox.

Great for you, your kids and grandkids! Berries are the bomb! They are chock full of great antioxidants and Vitamin C. Antioxidants are nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells

Crisp and tasty treats! Looking for a Probotic, well look no further, cabbage is your vegetable. This green goddess is packed with fiber and Vitamin C. It is a natural probotic and keeps the digestion working! Sonja Kabell, www.creatinghealthylifestyles.com

Oatmeal Banana Protein Pancakes By Holly Schaustchick

1 cup quick oats 1 cup oat flour 1 cup whole wheat flour 1 1/2 cups whey protein 3/4 cup milled flaxseed 1 Tbsp baking powder 1 tsp baking soda 2 tsp ground cinnamon 3 Tbsp agave, honey, or sugar 3 cups milk 3 whole eggs 3 Tbsp coconut oil 3 ripe mashed bananas Mix all dry ingredients in a large bowl. Mash the bananas in a separate bowl and then add all the wet ingredients to it and combine. Then add the wet to the dry. Cook the pancakes on a preheated skillet or griddle til they bubble and then flip. Serve topped with all natural peanut or almond butter and a little syrup or agave if you like! From the Inside Out, www.hollyfitchick.com

The Cousin By Sonja Kabell

You have heard about the power of Vitamin C and the importance of Vitamin D. But have you heard about their cousinâ&#x20AC;&#x2122;s grape seed extract and Resveratol? Well, you will be surprised to what these pseudo-vitamins can do to protect your most valuable asset, your health!

red grapes. Resveratrol occurs naturally in red wine, red grape skins, grape juice, peanuts, mulberries, and some Chinese herbs. Some people wonder if they should drink more red wine because of the possible health benefits of resveratrol. However, most experts and organizations like the American Heart Association still suggest only one alcoholic drink per day for women and two for men. Excessive alcohol intake has serious health risks.

My mission, and my business, centers around natural ways to boost your immune system and help you stay healthy long term. The more you use natural products verses pharmaceutical prescriptions, the better your body will respond and keep you living life to the fullest.

Another part of the grape that is great is grape seed extract. Grape seed extract is made by crushing the seeds of the grape and removing the pulp, leaving just the extract. This liquid is then dried into a soft, fine powder, which is formed into tablets or packed into capsules, making it one of the best antioxidants available.

We have heard for years that red grapes are healthy for you. Why? Red grapes have a powerful ingredient called resveratrol, which is a polyphenol antioxidant. This antioxidant is concentrated in the skins of

According to WebMD, thereâ&#x20AC;&#x2122;s strong evidence that grape seed extract is beneficial for a number of cardiovascular conditions. Grape seed extract may help with a type of poor circulation (chronic venous insufficiency) and high cholesterol. 87

Grape seed extract also reduces swelling caused by injury and helps with eye disease related to diabetes. Grape seed extract has been studied for use in many other conditions -- ranging from PMS to skin damage to wound healing. A lot of anti-aging skin care products contain grape seed extract because it is an antioxidant and will help the skin look younger.

cardiovascular disease, macular degeneration, Alzheimer's disease, and some arthritis-related conditions to name a few. Supplementation is also an important part

Grape seed is used for diabetes complications such as nerve and eye problems, improving wound healing, preventing tooth decay, preventing cancer, an eye disease called age-related macular degeneration (AMD), poor night vision, liver disorders, and hay fever. A healthy diet of heavy vegetables and fruits which also contain many antioxidants like Vitamin C, D, E, and minerals like selenium are critical. We should eat our fruits and vegetables every day to prevent disease. Always think about eating close to the ground instead of from a bag or a box. I always tell my clients that if your meal comes in a bag through a window handed to you by a teenager, it is not the best meal in town. It is critical to eat a well - balanced and healthy diet. Do you know that a healthy diet along with regular exercise can reduce your risk? It is that simple! What are antioxidants you ask? You hear that term in the news all the time. Antioxidants are chemicals that block the damage of free radicals which protect your cells. Without antioxidants, degenerative diseases like cancer, diabetes, stroke and

of health in this day and age. We just can't get it all from food anymore but need important vitamins and minerals, antioxidants to live! A healthy diet, along with a layer of supplementation can offer your cells what they need to fight the fight. All supplements are not created equal so refer to the Nutrisearch Comparative Guide to Nutritional Supplements as a guide to selecting the right products to help you be at your best. If you need guidance on selecting the right brand, finding products with grape seed extract and resveratrol, reach out to me through my website at www.sonjakabell.com. Protect yourself, protect your children so you can live your optimal life in happiness and health!

Sonja Kabel, www.CreatingHealthyLifestyles.com

Sleeved for Life 6 Tips The Doctors Don’t Tell You Before Weight Loss Surgery By Miriam Rieck

In 2005 I weighed 300 lbs. I was 42 years old. Physical shape? What was that? My family genetics were a killer. Heart Disease. Type II Diabetes. My father dead at 53 from several massive heart attacks as well as contributing side effects from lack of personal health care from his Type II Diabetes.

a deep depression. Even though I had a fairly busy schedule, running a dog and horse boarding kennel, I certainly had daily physical work. I also owned two horses and rode at least 4 to 5 times a week and was competing on the weekends in long distance trail riding competitions….and STARVING myself to stay at the 240-250 lb. range and HATED myself and life. That is when I started to research weight loss surgeries. After many months of research and a long consultation I decided to have the Vertical Sleeve Gastrectomy. Basically they go in and remove the Ghrelin center and make your large intestine look a large banana. I was a rapid loser. Within 6 months of my surgery I was down to 170. So all in all I had lost 130 lbs. and I felt WONDERUFL. I was a size 14, had not been there since high school.

My mother’s family had incidences of female cancer. She is grossly overweight and has Type II Diabetes and at 73 is suffering from Alzheimer’s and other health side effects from a life lived carelessly as far as her health, diet and exercise is concerned. Turning 42 I knew that I had to start taking my health seriously or I was going to die at a very early age. I had quit smoking as a birthday gift to myself at 40; and truth be known I had sort of worked at losing weight at that point but was not consistent and did not have long term effects. At 42 I knew it was now or never and I committed to Medifast and a gym membership. I lost 60 lbs. Went to the gym 6x a week for 60 minutes and walk/ran the treadmill….Then I got confident and 20lbs crept back on and I fell into

However there are some basic rules that you have to follow. Let’s start with the hormonal issues for now; because you drop fat so quickly, as a woman your estrogen is tied to your fat

levels and the rapid weight loss will bring every one of your endocrinal issues to the forefront. So start with a good doctor and talk to them. I started with intensive testing. Be aggressive enough to argue with your doctor if you appear to be in normal limits BUT still feel bad. You need to operate at Optimum not minimum. If you are not happy with your physician, research-- find one who will LISTEN to you. 

As a WLS patient you’re are no longer able to absorb properly or normally so Take an HONEST look at your diet; take notes, keep a journal so that you can accurately assess your diet.



Protein comes first; typically protein dietary recommendations for women are under necessary levels. I would suggest 60-100 grams per day, only YOU know what level makes you feel and perform best-track it in your food journal Deal with the emotional baggage of why you were an overeater in the first



place-those emotional triggers DO NOT disappear with surgery, in fact not dealing with them can make you sicker I use Shakeology and other forms of vegan/Gluten Free protein for my Breakfast. I also drink a protein boost shake for my 10am and 2pm snacks. Minimum calorie count and adds about 40 grams into my diet. Between my breakfast and snack protein shakes that is a minimum of 60 grams to my day. KILL the processed food and all white sugar in your diet. I use Stevia and I carefull research my alcohol so that I know what I can drink-and that is limited as well. I do not tolerate wine well so I rarely drink it  Eat clean and green. Protein can be vegan and gluten free you just have to read labels. I have committed to an ovo-lacto diet as most forms of animal protein do not sit well on my VS gut. I keep dairy at a minimum

My goal is to feel better, be healthy and stay flexible as I move into my 50’s. It is a daily process and one you have to commit to every day.

Miriam Ricek, www.wyldesoulphotography.com Intuitive Passionate Results.

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