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EDITOR IN CHIEF Joan Herrmann —
ASSOCIATE EDITOR Lindsay Pearson —
CREATIVE DIRECTOR Matt Herrmann —
GRAPHIC DESIGNERS Chris Giordano Andrea Valentie Oliver Pane —
CONTRIBUTORS Rick Hanson, PhD Mark Hyman, MD Guy Finley Gayle M. Gruenberg Joan Herrmann Linda Mitchell, CPC
FROM THE EDITOR — Three words that everyone fears hearing are, “You have cancer.” At 26 years old, Chris Wark heard those words when he was diagnosed with stage 3 colon cancer. Chris had surgery to remove a golf ball-sized tumor and a third of his colon. His doctors recommended a rigorous course of treatment, which included chemotherapy. But after surgery, instead of the traditional chemotherapy, he decided to forego their recommendations and radically change his diet and lifestyle in order to promote health and healing in his body. I recently had the opportunity to speak with Chris. In our conversation he described his healing journey and he shared the strategies that he and many others have used to heal cancer. These strategies include adopting the beat cancer mindset; radical diet and lifestyle changes; mental, emotional, and spiritual healing; and advanced integrative therapies. Chris is the author of Chris Beat Cancer and Beat Cancer Kitchen. Listen to my conversation with Chris: www.cyacyl.com/shows/chris-wark
— Joan Herrmann
CHRIS WARK
ISSUE NO.135
INSIDE THIS
ISSUE EAT HEALTHY ON A BUDGET BY MARK HYMAN, MD
PAGE 12
OPEN YOURSELF TO THE PRESENCE OF THE ASCENDING SPIRIT BY GUY FINLEY
PAGE 18
HOLD WANTS LIGHTLY
ON THIS MONTH’S
C OV E R AT 26 YEARS OLD, CHRIS WARK WAS DIAGNOSED WITH STAGE 3 COLON CANCER. HE HAD SURGERY TO REMOVE A GOLF BALL-SIZED TUMOR AND A THIRD OF HIS COLON. BUT AFTER SURGERY, INSTEAD OF THE TRADITIONAL CHEMOTHERAPY, HE DECIDED TO RADICALLY CHANGE HIS DIET AND LIFESTYLE IN ORDER TO PROMOTE HEALTH AND HEALING IN HIS BODY. CHRIS DESCRIBES HIS HEALING JOURNEY AND SHARES THE STRATEGIES THAT HE AND MANY OTHERS HAVE USED TO HEAL CANCER. THESE STRATEGIES INCLUDE ADOPTING THE BEAT CANCER MINDSET; RADICAL DIET AND LIFESTYLE CHANGES; AND MENTAL, EMOTIONAL, AND SPIRITUAL HEALING, AS WELL AS ADVANCED INTEGRATIVE THERAPIES. CHRIS IS THE AUTHOR OF CHRIS BEAT CANCER AND BEAT CANCER KITCHEN.
BY RICK HANSON, PHD
PAGE 22
LISTEN TO THE CONVERSATION WITH: www.cyacyl.com/shows/chris-wark
CLOSE THE STABLE DOOR BEFORE THE HORSE BOLTS BY JOAN HERRMANN
PAGE 26
21 DAYS TO A POSITIVE MINDSET BY LINDA MITCHELL
PAGE 28
ORGANIZING YOUR DIGITAL FILES BY GAYLE M. GRUENBERG
PAGE 32
24 SEVEN MAGAZINE
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ISSUE N O. 1 3 5
J A N UA RY 2022
E AT H E A LT H Y ON A B U DG E T
Knowing full well we are short on time and often money, fast food manufacturers and grocers lure us into convenient, heavily processed meals that take a toll on our waistline, our overall health, and believe it or not, our budget.
Written by Mark Hyman, MD
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With our busy lives, these temptations seem so much easier and affordable than cooking. Between our never-ending to-do lists, demanding jobs, children’s busy schedules, and perhaps less-than-stellar skills in the kitchen, cooking seems to slide down to the bottom of our list of priorities. Unfortunately, we’ve now raised several generations of Americans who don’t know how to cook. And it’s killing us. The food industry wants us to believe that cooking is difficult, time-consuming, inconvenient, and expensive. They’ve brainwashed us to believe that we “deserve a break today.” Nonsense. You can eat well for less money by making simple, whole, fresh food. In fact, a simple dinner for a family of four consisting of roast chicken, vegetables, and salad can cost about half of what dinner at a fast food restaurant would. The Expensive Cost of Cheap Food When people tell me they cannot afford organic produce or healthy cuts of meat, I ask them to consider the gargantuan markup of many convenience foods. Manufacturers package them in “value-priced jumbo sized” containers and grocery stores promote them with price cuts to create the illusion we are getting value. When people tell me eating healthy is expensive, I ask them to factor in what they spend on designer coffees, bodegas, grab-and-go meals, and other conveniences
that might spare them a little time but at the expense of their health. Relying on inexpensive, overly processed food is tempting given our demanding lives and schedules, but the cost is quite large. Feasting on the sodium, fat, and sugar bombs disguised as food can lead to serious diseases that cost hundreds of dollars in doctor’s visits and prescription drugs. Chowing down on these things make us sick and sluggish, resulting in less productivity. When we feel crummy, it ripples into other areas of our lives. We have less patience for our loved ones, for instance, and less energy to work or enjoy ourselves. In the bigger picture, that “value menu” is anything but a value. You Don’t Need to Spend Half Your Paycheck to Eat Healthy Even if time and money aren’t on your side, you can still eat healthy. This is one of the most common misconceptions I hear. I understand the challenges of trying to eat well with limited financial resources, limited time, or both. But you don’t have to be rich or retired to eat well and take care of yourself. Dispelling 3 Healthy Eating Myths The food industry spends billions of dollars each year and has become incredibly crafty at convincing us that sugary, processed foods are a real value. Let’s look at three of their myths and consider the truth about eating healthy. 1. Healthy food costs more. Research shows eating healthy, whole, real food isn’t necessarily more expensive than eating junk food, fast food, processed foods, or convenience foods. In fact, the top four things purchased in supermarkets are all drugs: sugar, caffeine, nicotine, and alcohol! If you give up those “drugs,” your grocery bill will go down dramatically. 2. Healthy food is hard to find. You don’t have to shop in a gourmet food store, a health-food store, a farmer’s market, or eat only organic to eat well. There are plenty of healthy foods right in your local supermarket. Just shop around the outside aisles of the store. Another
convenient way to access healthy food is online. 3. Healthy food takes lots of time to prepare. You don’t have to spend hours cooking complex meals to eat well. Good quality, fresh food is easy to prepare and enjoy once you learn how. 10 Strategies to Eat Well on a Budget Ultimately, it is up to us to take control of our kitchens and our lives. The most radical message we can send the food industry – which considers money, not our health in regard to its bottom line – is to prepare our own meals, make the best food selections within our budgets, and reclaim our health. This does not mean turning bargain food shopping into a second hobby. We are all overworked, overstressed, and overtaxed. Most of us don’t have time to scrupulously compare store prices or cut coupons. Even so, there are ways of making choices that work within our resources. Here are 10 ideas based on how I save time and money and create better health for myself. 1. Keep a journal. This might be the most eye-opening experience you will encounter to better budget your time, resources, and money. For just one week, keep a journal of every cent you spend and how you spend every hour of the day. Think of money as your life energy. It represents your time in physical form. How do you want to spend this life energy? 2. Choose three things that give you more money. For example, don’t buy that $2 coffee every day — that’s $730 a year! Likewise, you might find yourself gravitating to the vending machine daily. You can put that money towards much better use. 3. Buy in season. You will almost always get fresher produce, probably locally grown, for less money, when it is in season. 4. Learn the dirty dozen. Not everyone has the budget to buy 100 percent organic, but the more you can, the more you will avoid GMOs and have better health. 5. Frequent discount grocery stores. Search out cheaper sources of fresh, whole foods in your neighborhood. My top choices are stores like Trader Joe’s and shopping clubs like Costco or Sam’s Club, where you can buy vegetables,
olive oil, fruits, nuts, canned beans, sardines, and salmon at much lower prices than regular supermarkets or other retail chains. 6. Think about joining your local food co-op. Co-ops are community-based organizations that support local farmers and businesses and allow you to order foods and products in bulk at just slightly over the wholesale price. This takes a bit of advance planning but will save you money. 7. Join a community-supported agriculture program. Buy direct and cut out the middleman. 8. Keep some basics on hand. Develop a repertoire of cheap, easy-to-prepare meals. Have the ingredients available at home at all times so you don’t get stuck eating food that doesn’t make you feel well or help you create the health you want. This takes planning but is well worth it. 9. Create a “potluck club”. Have coworkers share the responsibility of making lunch for the group once a week or every two weeks. No more buying lunch out, and you get to eat real, whole fresh food and only have to cook a few times a month. Or create a “supper club” with a group of friends; rather than go out to dinner, once a week or once a month rotate dinner parties at one another’s homes. You will build community and health at the same time. 10. Order staples online. Why pay retail for healthy kitchen staples like turmeric, coconut oil, and almond butter?
About The Author
MARK HYMAN Mark Hyman, MD, is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine. He is the founder and director of The UltraWellness Center, the head of Strategy and Innovation of the Cleveland Clinic Center for Functional Medicine, a 14-time New York Times bestselling author. To Learn More Visit: www.drhyman.com
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January 2022 Issue
Open Yourself to the Presence of the Ascending Spirit Written by Guy Finley
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We have an innate need to rise above ourselves, to open ourselves to higher influences. Our present condition is imagining what we need to do in order to get above ourselves, never seeing that whatever we imagine belongs to our past, to something known. In a manner of speaking, it belongs to the very earth - the body of ideas and social values, morals, traditions, religious icons - all those things that seem to lift us, but in truth sit beneath us and drag us down into their world, into tension and further division. You are, whether you see it or not, in a constant state of tension. There’s always something that has to be fought with and overcome. And the mind doesn’t discern. It can be fighting with its past. You can be tense because of relationships that have been gone for 50 years, but you don’t know it because the mind calls up an image, imbues it with the sensation and emotion from the experience, and then puts you in a struggle to try to free yourself from it, which is tension. And every effort to free yourself using your mind is doomed to fail. It has to fail because you’re creating the bars of the prison through the activity of trying to liberate yourself. You make tension when you want to triumph over what you think you are. Is it possible, at any moment (which is right now) to be aware of tension in yourself, and in that awareness of the tension, to be aware of the ascending spirit of higher influences whose presence is always present in you?
Any time that you bring your awareness into the whole of that tension and deliberately relax yourself from it, it’s just like an air balloon. You can sense the ascending spirit when you give your full awareness to releasing yourself from the fixation you have with your tension. The release of the tension opens the door for your awareness of this ascending movement in you. Here is an exercise. Ask yourself this question: If I’m tense and I don’t know it, who am I? Where is my attention? Who has my attention? And for what is it being used if I’m tense and negative? Purses used to have strings that you’d pull on to close the mouth of the purse. That’s exactly what tension does. It closes the purse string to the Divine. The purse of possibilities is closed off. Would you ever do that, consciously? Never. Yet, that’s exactly what happens. That tension blinds us to the possibility of being present to the ascending spirit, the ascending force, the little part of us that wants to rise. Our awareness in the moment of tension is the invitation for an ascension that cannot be brought about any other way.
About The Author
GUY FINLEY Guy Finley is an internationally renowned spiritual teacher and bestselling self-help author. He is the founder and director of Life of Learning Foundation, a nonprofit center for transcendent self-study located in Merlin, Oregon. He also hosts the Foundation’s Wisdom School — an on-line selfdiscovery program for seekers of higher self-knowledge. Guy presents two free talks each week via GoToWebinar. Each talk is followed by an open Q&A session. To Learn More Visit: www.GuyFinley.org/online
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J A N UA RY 2 0 2 2
ISSUE NO.135
H O L D W A N T S L I G H T LY Written by Rick Hanson, PhD
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Getting caught up in wanting – wanting both to get what’s pleasant and to avoid what’s unpleasant – is a major source of suffering and harm for oneself and others. First, a lot of what we want to get comes with a big price tag – such as that second cupcake, constant stimulation via TV and websites, lashing out in anger, intoxication, over-working, or manipulating others to get approval or love. On a larger scale, the consumer-based lifestyle widespread in Western nations leads them to eat up – often literally – a huge portion of the world’s resources. Similarly, much of what we want to avoid – like the discomfort of speaking out, some kinds of psychological or spiritual growth, standing up for others, exercising, being emotionally vulnerable, or really going after one’s dreams – would actually be really good for oneself and others. Second, some wants are certainly wholesome, such as wishing that you and others are safe, healthy, happy, and living with ease; it’s natural to want to give and receive love, to express yourself creatively, to be OK financially, to be treated with respect, to make a big contribution, or to rise high in your career. And many things in life are pleasurable – some of my personal favorites are morning coffee with my wife, walking in the wilderness, watching the SF Giants win the World Series last year, seeing kids flourish, writing these JOTs, and laughing with friends at dinner. But even with wholesome wants and pleasures, trouble comes when we get driven about them – grasping after them, insisting that they continue, craving and clinging, taking it personally when there’s a hitch, getting pushy, or staying in a tunnel with no cheese. The art is to pursue wholesome desires with enthusiasm, discipline, and skill
without getting all hot and bothered about them – and to enjoy life’s pleasures without getting attached to them. For even, the most enjoyable and fulfilling experiences always end. You are routinely separated from things you enjoy. And someday, that separation will be permanent. Friends drift away, children leave home, careers end, and eventually, your own final breath comes and goes. Everything that begins must also cease. Everything that comes together must also disperse. Given this truth, grabbing after or clutching onto the things we want is hopeless and painful. To use an analogy from the Thai meditation master Ajahn Chah: if getting upset about something unpleasant is like being bitten by a snake, grasping for what’s pleasant is like grabbing the snake’s tail; sooner or later, it will still bite you. Therefore, holding wants lightly is helpful in everyday life, bringing you more ease and less trouble from your desires, and creating less trouble for others – even across the world. And if you take it all the way to its end, holding wants lightly is a powerful vehicle for liberation from all of the suffering rooted in desire.
About The Author
RICK HANSON Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. To Learn More Visit: www.RickHanson.net
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January 2022 Issue
Close The Stable Door Before The Horse Bolts Written by Joan Herrmann
D Does this sound familiar? You’re having a particularly stressful day and someone does something that you perceive to go against your belief or what you are trying to accomplish. Rather than finding out the facts or taking time to cool off, you immediately pick up the phone and call the person or compose a less than friendly email. Then, minutes after your knee-jerk reaction, you are full of regret and wonder how you are going to rectify the situation. Don’t worry, we’ve all been there. In the not too distant past I was probably one of the most impetuous people you will ever meet. I had to address every situation in a flash, usually without much thought to the facts or the consequences. I was an emotionally charged individual. I like to believe that I am becoming finer
with age, just like wine, but the reality is that it took many knock downs for me to finally learn the lesson. Situations don’t have to be addressed immediately. It is OK to take time to review the facts, analyze what happened, and to breathe, calm down and think rationally. No good decision is ever reached during a highly emotional state. Any impulsive reaction usually, at some point, requires a cleanup action, when you must apologize and try to repair the damage. In some cases, the wounds are too deep. My advice? Practice patience. Create a plan for these types of situations. Try taking a walk around the block a few times to cool off. Call a friend. Write a note or email and then trash it. Think before you speak. Assess the situation to gain clarity. Get the facts. It’s not always easy but remember
there is no point to closing the stable door after the horse has bolted. Learn to keep the door shut before the horse gets out; it will lessen the amount of manure that must be cleaned up later.
About The Author
JOAN HERRMANN Joan Herrmann is the creator of the Change Your Attitude…Change Your life brand and host of the radio show and podcast, Conversations with Joan. She is a motivational speaker and the publisher of 24 Seven magazine. To Learn More Visit: www.JoanHerrmann.com
21 Days To A Positive Mindset Written by Linda Mitchell
I It’s easy to let disappointments, frustrations and daily struggles alter your overall mindset. When things go in every direction except the one you want, it’s easy to get discouraged, however, remember that struggles and obstacles are only temporary. Look at each challenge as a steppingstone to future success. This 21-day plan will help you develop a positive mindset so giving up won’t be an option for you! Want to be like most high achievers? Eliminating negative thinking is a prerequisite. You can achieve a changed mindset in as little as 21 days; and don’t be surprised to learn that all the tools you need are already within you. This plan will help you cultivate and expand
the necessary skills. Commit to making these important changes for 21 days: Confront your disappointments. Avoid sweeping them under the rug, even if you’d rather not face them. When you ignore disappointments, feelings linger, and unhealthy patterns develop. What you resist persists and often pops back up at the most inopportune times, so allow yourself to fully feel the disappointment and you’ll likely find it’s more manageable than expected. Find solutions or a way to pivot your plan and keep going. You owe this to yourself. Resist allowing disappointments to diminish the joy of other achievements. Reflect on your achievements. Spend a few moments each day acknowledging your successes including the smallest ones you can think of. Remember, the greatest architectural structures begin with small pieces of stone. Celebrating large and small accomplishments daily creates a solid foundation for future victory and attracts more success and positivity into your world. Begin by noticing how many little things cause you to smile each day. Those small accomplishments add up, even if the impact doesn’t seem farreaching in the moment. Center yourself spiritually. Spiritual balance is important to creating inner peace. This leads to positive attitudes and enjoyable days. When you’re at ease with what’s happening in your life, it’s harder for difficulties to take control. Stay in the present moment and avoid ruminating over past events or worrying about future possibilities. Daily spiritual practices keep you grounded and sane in unpredictable times. It’s what allows you to be more accepting of situations even when you don’t like them. Discover which practices feel best to you (meditation, prayer, journaling, yoga etc.) and reserve even a brief time each day to sit in stillness to connect with your inner self. Pay attention to the wisdom that comes up. Allow all emotions, thoughts, feelings and inspirations to be received. Each has a message and purpose and may even help you attain emotional healing.
From The Story
“When things go in every direction except the one you want, it’s easy to get discouraged.”
Surround yourself with positive people who support and uplift you. These influences help nurture your new mindset. Having friends and family around can remind you of how beautiful life can be. Their support makes a world of difference so make a special effort daily to connect with people who bring out the best in you. Visualize your goals and desires coming to fruition. This is time well spent. What we focus on expands! The more you visualize what you want – rather than focusing on the problem – the more positive you’ll feel. As a bonus, this practice helps rewire your brain for success and accelerates the transformation of desires into physical reality. You’re only as successful as the effort you put into making positive changes so intentionally focus on these adjustments every day for 21 days. It takes that long to initiate habits, whether good or bad. Your aim is to form positive habits and use them to cultivate a peaceful, contented and fulfilling life. By day 22, you’ll realize how much you enjoy and yearn to continue everything you practiced for the last three weeks. You’ll likely want to expand your new principles of positive living. That’s when you know you’ve transformed into a positive thinker with all the promise in the world!
About The Author
LINDA MITCHELL Linda Mitchell is a board-certified coach, speaker, intuitive healer and LMT. She empowers people who are stuck, overwhelmed or desiring change to release their fear, gain clarity, balance and freedom as they move through life’s challenges and transitions and step into their next meaningful role. To Learn More Visit: www.LivingInspiredCoaching.com
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ISSUE NO.135
CULMINATION
JAN 2022
ORGANIZING YO U R D I G I TA L FILES Written by Gayle M. Gruenberg, CPO-CD®
L
Let’s face it, life is becoming increasingly electronic. Humans have even grown a new appendage: a digital device. Our devices enable us to always be connected to one another, in constant communication with our colleagues and families. They have erased what was once known as patience and replaced it with an urgent need for the right now. We can’t stand the idea of waiting or searching for something. We’re used to getting instantaneous information at the push of a button or voice request. We maintain that time is money. So in order to find what we need in seconds and share information with interested parties, it’s essential to keep our digital files organized. Not everyone knows how to do that. Here is guidance for creating an organized digital file system. If you’re used to a physical paper-management system, think of your digital system as an electronic file cabinet, with a similar hierarchy of categories. The cabinet is the main unit that contains your files. Most operating systems come with a built-in “cabinet,” a folder that may be called “documents,” “my documents,” or “my drive.” This is the base of your system, where all of your files will live. If your system were a tree, this would be the root. Within a file cabinet there are drawers. I recommend assigning one main category of information to a drawer. For instance, one drawer can be for business files and one for personal files. In your digital system, you would create one folder within the main “documents” folder for each category: one for business and one for personal. Using the tree metaphor, this would be the trunk. Each drawer of a file cabinet holds hanging folders. These
are the sub-categories of the business and personal main categories. In the business drawer, there may be folders for financial, human resources, and marketing. In the personal drawer, you may have folders for family history, medical, and recipes. The same sub-categories can be created digitally. These would be the branches of the tree. In the hanging folders of a cabinet there are file folders for topics within the sub-categories. The financial hanging folder in the business drawer may hold files for accounting, insurance, and taxes. In the personal drawer, there may be a medical file for each family member. These would be the leaves of the tree. Some words of advice: Keep it simple and think in broad strokes. Limit the number of main categories and sub-topics to as few as possible, preferably between five and seven. Make a list of your topics and subtopics (in an outline or using sticky notes) and arrange them before creating your digital system. Use an easy naming convention, with titles that you would remember. If “keeps me out of jail” works for you, then certainly use it. Save new files to the applicable folder as you create them. The desktop is only for programs you use daily. Weed out old files regularly. Back up constantly.
About The Author
GAYLE GRUENBERG Gayle M. Gruenberg, CPO-CD®, CVPO is the chief executive organizer of Let’s Get Organized, LLC, an organizer coach, and the creator of the Make Space for Blessings system. To Learn More Visit: www.LGOrganized.com
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What are your financial goals for 2022? Let's work together! Meet your goals by having a solid plan in place! CONTACT ME: Email: ktobie@thefortisagency.com Phone: 908-247-8799 Website: www.thefortisagency.com
Kate Tobie Financial Professional
