January/February 2016 | Volume 2 | Issue 1
me time
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Your Place to Explore, Discover, and Reconnect to a Better Life™
Happy YOU Year! Celebrating All You Are and All You Hope to Be!
Happy YOU Year! It’s Gonna Be a Sweet 1‘ 6! 1 MeTime Journal™ | January/February 2016
As this New Year begins, we at MeTime Journal wish you a year of thoughtful reflection and joyful action. Maybe this will be the time you do something great on your “bucket list.” Or maybe it’s time to create a “bucket list!” Either way, we wish you awareness of the beauty that already exists in your life – the thoughts, habits and relationships that make you most happy! Celebrate by being more YOU than ever before. Revel in the acceptance of who you are and how far you’ve come. Commit to yourself to live a life that brings you the most joy! Allow YOUR special brand of good to flood the world! This sorry ol’ world needs you and it will, in return, shower your life with goodness too. Bring on the joy! Happy YOU ... Happy YEAR!
Photos by Steven Donohue
With love, Michele, Linda & Diane
MeTime Journal™ | January/February 2016
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Table of Contents 5
7
Meet This Issue’s Contributors
Feature Story: Happy YOU Year: Celebrating YOU!
10 How Will You “Spend” Your New Year? 11
14
MeTime Journal Interview / Sue Labate: Painting in Plein Air
New Year: New Regrets!
15
The Emerging Woman: Becoming the Woman You Always Dreamed You
17
Easy, Fast and Furiously Healthier Cashew Milk
17
Could Be
Peach & Lavender Smoothie
18 Do You Train to Eat or Eat to Train?
19 Anatomy of Amaranth: Nature’s Perfect Food
20 Did You Know? Yoga Can Help with Joint Stiffness 21
Why is Motivation Important?
23
Get Centered
me time
25 Defy Aging! No Money, Injections, Pills or Powders 27 Ask Michele 29 J.O.Y. Ride
30 Confessions of a Cheesaholic / Making Vegan Cashew “Cheese”
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The Science of Crafting Your Health
35 I Quit
37 Connect Marketing + Sales Teams for a Stronger Link to Success 38 MeTime Spotlight
47 In Our Next Issue
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J O U RNA L
MeTime Journal™ | January/February 2016
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Page 25
Sunni Almond
Certified Pilates Instructor www.TemeculaPilates.com
“Me Time is important by providing me an outlet for my creative endeavors such as painting. I’m also a mixed media artist. Love the theater, listening to music, reading and hanging with my dogs.
Page 11
Sue Labate
Plein Air Artist suelb8@aol.com “Painting always gets put behind other ‘to-dos,’ so MeTime for me would be time to paint!”
H
Hip, Hip, Hooray! To Kay Grable for assisting with editing this issue. Great job Kay!
Plus, Sue Labate (above) is her sister!
Page 18
Linda Anderson
Owner, Beautiful and Fit Over 40 Certified Personal Trainer, M.T. Linda@BeautifulAndFitOver40.com
“‘Me Time’ means nourishing my mind, body and soul. You can find me outside in nature running, hiking or power walking. Or curled up on the couch with my furry buddies, Joey and Bella, enjoying a great reading adventure or spiritual walk.
Page 21
Hazel Palache
Certified Coach, Master Clinical Hypnotherapist www.YourStairwayToWealth.com Taking time for me is a high priority and scheduled regularly in my calendar. I take short breaks daily, approximately every 90 minutes, even just to take a short walk or stretch a few minutes. This allows me to re-energize and re-charge to stay stress free and motivated. ‘MeTime’ also includes reading. Even during business days, I sometimes read 15 to 20 minutes to release any tensions to help me stay more focused and increase my creativity.
Page 36
Garreth Broad
Craft Beer Connoisseur garrethbroad@gmail.com
“Me time means having those moments to relax and reflect; time to refocus on my life’s goals and what makes me happy.”
Page 15
Sandra Peckinpah
Speaker/Author www.sandypeckinpah.com “Ahhh.... Nothing feels better than the opportunity to fully express myself as a woman, and for me, it translates into sharing my thoughts in words. I get to celebrate ‘Me Time’ on a daily basis by writing every single day, no matter where I am in the world.”
me time
TM
J O U RNA L
January/February 2016 Volume 2 | Issue 1 MB
Co-Founding Publisher Michele Broad, NP-C
LC
Co-Founding Publisher | Creative Director Linda Carlberg
DD
Managing Editor Diane L. Donohue TO SUBSCRIBE:
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This magazine is dedicated in memory of Judy Carlberg, R.N. who miraculously helped make MeTime Journal possible.
MeTime Journal™ | January/February 2016
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Feature Story
Happy YOU Year:
Celebrating YOU! by Diane L. Donohue
“How do I love thee, let me count the ways.”
So Beloved, How Do YOU Love You?
speaking to her lover, not pondering her own
self-centered, nauseating feeling of, “I know…I'm
We all know Elizabeth Barret Browning was
favorable attributes. How do I love ME let me count the ways. *Kiss-kiss.* Now wouldn't that be an interesting spin?
I have often reflected on gratefulness and what I appreciate about others because it has a transforming power to make life happier.
I remember many a time as a child being told how
“good” my drawing or performance was and feeling, well….good! I mean, it was a complement. What’s
not to like? But when someone was specific in what they appreciated, for some reason I would cherish what they said much longer and could probably recall it today. Detailed compliments help us
remember what we’re doing right and help us persevere to do even better.
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Okay you can get over the narcissistic,
great...(yada-yada).” “Really terrific… (blah-blah).”
“Aren't I fabulous?” No, no I’m….serious.
Research has shown that listing things you are
grateful for does little to improve happiness.
But when you elaborate and unveil the details of your gratitude, happiness blossoms. So why not
unleash that avalanche of gratitude and appreciation on yourself?
This is not the time for sarcasm, so leave the
eye-rolling out. This is a time of true reflection. An acknowledgment of how good you are even
when you don’t “have to be.” Things about yourself that you do or think that seem to make life nicer
for everyone. Things you’ve personally improved on and are admittedly praiseworthy. Not just trivial compliments either.
E for Effort, A is for “Aaay, Nice Job!”
We have been barraged with learning and
improvement since birth by well-meaning
parents, teachers, coaches and spiritual leaders. As adults we get advice from books and
magazines, on television and talk shows and
now every minute on the internet. We're told:
“Eat this - not that, try this, read that, buy this,
wear that, feel this, do that, and whatever you do, don't say that (shame, shame)!”
Whew! So much improvement advice and not enough credit for what we’re doing right –
buying cookies and went straight for the veggies?
Where is the “High Five” for going to the gym 3x a
week for the last year? Where's the “Nobel Peace
Prize” when you patiently bit your tongue as that nasty one in accounting, read you the riot act?
Where’s the “Good Job” for being kind to your spouse
when you were exhausted and could barely stand to
hear another complaint about the weather? Three Cheers
It’s time to celebrate your sheer awesomeness –
not just your career accomplishments. Celebrate your hard-earned personal attributes and the good
decisions that you have followed through on by
perseverance (or ok, maybe thanks to genetics and for some, duct-tape). Time to take a deep breath
and sigh into the glory that is you. I am not
suggesting you abandon all efforts for improvement. I'm just saying maybe it's time to come up for air.
Let all the “could-ofs and should-ofs” fade away just for today and let’s rejoice!
regularly. Where's the “Pat on the Back” when
You Passed!
“You Go Girl” when you declined to cave in to
of us are generally good and happy people. We have
you paid your bills on time – again? Where's the
Fact is … as hard-working, respectable women, most a decent life, are in pretty good health and the kids are alive and well.
We have great friends and some loving
family. Check!
A deep spiritual connection. Yup!
Good financial savvy, a little money in the bank. Done!
We’re responsible, kind, patient most of the time and can laugh at life's mishaps. Yeah!
We recycle, care about our fellow man and animals and yes-sir-ee… we done good!
Raise Your Paw If You’re Purrrfect
Okay … we’re not perfect. But this is Earth, the land of the perpetually flawed.
(Continued on the following page)
MeTime Journal™ | January/February 2016
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(Celebrating YOU! continued from previous page)
If Earth had a commercial it might be this:
“Come live on planet Earth – the one and only
habitable planet in the entire universe. Enjoy the
imperfect environment filled with too many people and decreasing resources.
Escape to a land where your home and your life may
be sucked up by a tornado, deluged by a hurricane or scorched by fire.
I’ll go first.
“I am terrific because I have a great ability
to forgive and hold no grudges (thanks Mom!).
I'm glad I am not easily offended. In fact,
most things make me laugh or at worse, scratch my head.”
Now make a detailed list of how great thou art and
have fun with it today because there's always
Revel in our fluctuating temperatures – sweat
tomorrow to put yourself in front of the firing squad!
the Arctic. And if weather doesn't get you my friend,
Here’s what my MeTime partners said:
yourself silly in the desert, freeze your hiney off in disease or your fellow man will.
Earth: Perfectly imperfect and unwilling to improve!”
Ok, so we appreciate and even celebrate
nature’s nature and realize the futility in trying to change it. Yet we complain and cuss at the very
nature that is us. The sun doesn't complain that no one can ever visit her because she’s as hot as hell.
The ocean doesn’t tire of oceaning and the weather is never disgusted that it can't make up its mind. You don't see fat dogs depressed about their
waddle. Cats who bemoan their constant hair loss (coughed up as hair balls), birds getting singing
lessons, pigs appalled by their gluttony or cows
crying over spilled milk saying, “I’m as fat as a cow.” So, Precious, It’s Your Turn.
Take a moment to disregard any of your
imperfections and give yourself some
Michele:
“I am terrific because I am resilient and I got that
wonderful trait from my Dad. He taught me to never
give up by his actions. I'm terrific because I choose to see the good in people. I love how I love my
family and friends.”
Linda:
“I wasn’t comfortable answering this question when
Diane asked us to do it – but that’s really the point, isn’t it? So here goes: I’m terrific because I can
persevere when life is hard and still keep my sense
of humor, thanks to my Dad who had a great one :)
I’m curious, love to learn and ‘make things,’ just like
him – and my Mom too. I’m compassionate because
of her example and empathetic because of life’s
trials and lessons learned.”
accolades. Start with,“I am terrific because…”
or “I’m glad I’ve learned…”
“Change – if not consistent, is non-existent.” 9 MeTime Journal™ | January/February 2016
DD
How Will You “Spend” Your New Year? by Linda Carlberg
Congratulations! You’ve just been given a bright, shiny, new year to “spend.”
If you’re like me, a new year fills you with hope. It’s a renewed feeling inside that everything good is possible again. Last year’s challenges are in the past and a new adventure has begun!
Many times I’ve enthusiastically made new year’s resolutions to quit this or do more of that, only to have the fireworks became a fizzle by the following Friday. Where is the “magic” that turns the best intentions into promises kept?
It actually isn’t “magic” at all – it’s a series of daily choices. If the time the good Lord has given us is like money to spend, we can either waste it or invest it wisely to build greater wealth. I’m not referring to pieces of paper with president’s faces on them (although you’ll need those too). I’m talking about creating the best life possible – something even more valuable – by making better decisions throughout each day.
Most of the ones I made last year were small, but they were all important. Each choice was a little turning point that changed my direction. The good ones, over time, kept leading me to the better place I’m in today. It takes discipline and it isn’t always “fun.” Some changes were easy and others were/are stubborn.You’ll find out, as I have, that one good change leads to others, like 365 links in a beautiful gold chain.
You’ll have a Happy YOU Year one day at a time by making the best choices in your health and relationships as often as possible – and by spending your time as wisely as possible too!
MeTime Journal™ | January/February 2016
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interview Sue Labate: Painting in Plein Air Have you always dreamed of picking up a brush and palette to give
painting a try? There’s no time like the present to dust off that dream and connect to the artist inside
that’s been waiting for years to come out and play!
As for me, I was a Fine Arts and
Art History major in college. I’ve let
work and other responsibilities pull me away from my passion to paint and draw for far too long.
Let’s both be inspired by Sue Labate’s story. She’s living our dream and having the time of her life!
LC
MeTime Journal: What is Plein Air painting? Sue Labate: Plein Air painting is from the French word, translated “open air” made popular by the 19th century French Impressionists. They use a setup called a pochade box, which is a lightweight box made to carry all your paints and supplies. When open, it allows you to work on the lid, which holds the canvas. It is usually set on a tripod, or comes with legs. They come in various sizes and styles and many artist have made their own.
The goal is to paint what the eye sees or reproduce the actual conditions seen at the time. You put down your impression – or color notes – in a short amount of time, then complete it later at home or in the studio. It can also be used as a source in developing a larger painting.
Painters go outdoors to chase the light and the ever-changing colors of the day, hoping to translate the
Sue in Sedona, AZ at a workshop
with Lori Putnam (far right) and one of her paintings
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by Linda Carlberg
authenticity of the moment into shared emotion and a true sense of beauty.
My teacher, Don Sahli, often says his teacher Sergei Bongart “didn't teach him how to paint, he taught him how to see."
George Gallo, another well known Plein Air painter, says it teaches you how to "see the world and all the beauty in everything. Don't accept that trees are green and the sky is blue. Really look, because every day, every hour it changes. Capture what you see. " MeTime Journal: What made you decide to give it a try?
Sue Labate: I took a watercolor workshop by a local artist who I admired, Bill Condit. He taught us to paint what you see by either using a still life he set up outdoors, or on outings to our mountain towns. Later, I took another class by a well known oil painter named Don Sahli.
Sue in the Florida Keys (left) and the painting she was working on (below left)
Sue says: “Paint what you love!!
Whether it be a vintage trailer
(which I'm passionate about!)
or something that captures your
eye. Someone might love the
same thing!”
I paint to be around them, as I enjoy their company and learning from them. I also feel when you use your creative talents you are allowing the Spirit of God to be brought forth in this world. I enjoyed this medium and his approach to painting which was taught to him by his Russian mentor, Sergei Bongart. He taught him how to capture color, temperature and value in a painting. He often says "We learn in three ways; by doing, by seeing it done and by seeing what has been done."
Since then I have loved painting in Plein Air, taking classes and painting with others who enjoy this method. MeTime Journal: Have you always been an artist or was this something new to you?
Sue Labate: I have always enjoyed artistic expression, whether painting, flower arranging or doing many types of crafts. I currently work in flowers, designing for a local store. This form of art is three dimensional, but I use the concepts of color and contrast learned in my oil painting while I design with flowers. MeTime Journal: Why do you paint? Sue Labate: When I paint, I get lost in the moment and time escapes me. I also tell my painting friends that
MeTime Journal: How has it enriched your life? Sue Labate: As I mentioned above, it helps you see beauty in everything. People often remark "you see so much more than I see!" I feel it's from training your eyes to look at the details and colors in your surroundings. MeTime Journal: What would you say to someone who is thinking about exploring their creative side and trying a new hobby this year? Sue Labate: Brene Brown says "Unused creativity is not benign – any talent you have but do not use becomes a burden".
I say "why not try?” What is the worst thing that can happen? You always learn something in the process and might open yourself up to something you'll love – and meet new friends. So be open to the possibilities and listen to your heart. At least you can say you tried! MeTime Journal: How can our readers connect to Plein Air groups?
Sue Labate: There are many national groups and teachers of Plein Air. Here in Colorado we have Plein Air Artists Colorado (PAAC). There are many other organizations around the country and teachers who give workshops. There is also a national Plein Air Convention & Expo, which will be held in Tucson this April 1519, 2016 (for more information, visit PleinAirConvention.com). You might also check with local galleries and ask who is a good Plein Air teacher in your area. MeTime Journal: Do you sell your paintings and other products? Sue Labate: I show my work at our local gallery, Roxborough Art Association in Littleton, Colorado and also sell cards I made of reproductions of various paintings. (Continued on the following page)
MeTime Journal™ | January/February 2016
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(Sue Labate continued from previous page)
Sue’s Painting
Top Row (l to r): Sue Labate, Judy Nakari, Holly Kernes Front Row (l to r): Anita Winter, Tracy Haines
5 Artists, 5 Perspectives
Judy Nakari’s Painting
When Sue and her friends took a trip to paint together and stay
in historic cabins in Columbine, CO, they all painted the same
subject at the same time. The result was five paintings that are
unique and different, captured as each artist saw it.
All are professional artists. Judy and Anita are also teachers,
Tracy is a medical doctor who also teaches pastel and oil, and
Holly is the President of PAAC (Plein Air Artists Colorado).
Holly Kernes’ Painting
About Sue Labate: “A passion for art…admiring, collecting, painting and teaching. I love seeing light and its colors captured in paintings, especially being influenced by the Impressionists in France and Russia, who also inspired the early Taos artists. I have been a student of art for over 40 years, working in all mediums, both in college and with many nationally known artists.
My goal is to bring some of what my mentors have taught me into my teaching, thus paying it forward.
Anita Winter’s Painting
I have currently been teaching art at a local safehouse, and also weekly in Hospice care, and find it very rewarding. If in teaching, the patient finds joy in the creation process and also leaves something of themselves as a legacy for their family, there is no greater reward.” Contact: suelb8@aol.com
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Tracy Haines’ Painting
New Year: New Regrets! “We make peace with what we’ve done. But a dream not realized, no matter how small, becomes a nightmare!” DD
We seem to regret the things we did not do. The relationships, careers or chances we were afraid to begin or end. The decisions we waited far too long to make and life made them for us. Our fears and our egos keep us safe, secure and all too often, stuck. Let It Go Let this New Year be a chance to open yourself up to greater possibilities within you. Don't wait any longer. You may not get the opportunity again. Take a chance on you and let the novelty of the decision push you through the fear. Mend a fence by asking for forgiveness, clean out the old head “junk” and your closets while you’re at it – let go of old wounds and love without abandon!
by Diane L. Donohue
Express Yourself Everyone has deep inner callings of expression. Often they are nagging feelings – the desire to start a charity or business, the need to create beautiful art, write a book, learn to sew, dance, teach something or run a marathon. You’re not to question why you have it or want it. You are to question why you are not listening and taking some action. So step back, take a deep breath and tune into one thing you want to do with your life before you go – just one. We’ll call it the “No Regret Project.” What can you do this month to get closer to that deep inner calling of your soul? Time waits for no man, but the world will always be waiting for your gifts!
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The Emerging Woman: By Sandy Peckinpah I’m declaring this year as the year of the Emerging Woman. It excites me as I begin to discover and define myself as “emerging.” I can hardly wait to wake up each morning to continue the process. I know it’s happening because it almost hurts to stay the same. Struggling to keep things the same, restricts the possibilities of tomorrow because I can only see the point of reference I have today. That must be how the butterfly feels just before she breaks free of her cocoon or the baby chick before she cracks the shell to freedom. They have no idea what the new world is like, they just know they must emerge – no matter what.
That feeling happens every time I’m about to break out of an old pattern, an old life, and an old way of being. My thoughts become chaotic, and once the breakthrough happens, there’s a feeling of knowing this is what it was meant to be. That’s how I felt just before I wrote my book, “How to Survive the Worst that can Happen.” I resisted it because I feared delving into my sorrow with the loss of my son. Yet a voice inside of me kept calling, “Do it! It will be a gift to others and change your life forever.” That voice was right.
Sandy Peckinpah is an award winning author and speaker who focuses on inspiring, healing, and igniting women's resilience and passion for the next act of their lives. Contact: SandyPeckinpah.com
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The word “emerging” is an adjective that comes from the verb “emerge.” Can you relate to any of these definitions from the dictionary?
1. To rise and come forth into view, into existence 2. Become apparent, important, or prominent.
3. This one excites me because it is relevant to my life:
Recover (to emerge) from or survive a difficult or demanding situation.
The emerging woman is the lure of becoming something more, yet something that was always meant to be.
When I was a young girl, I first witnessed a transformation like this in my mom. She was a natural beauty with the gorgeous, good looks of a movie star. She managed a spotless house while raising 5 children.
Mom and Dad provided an adventurous life for us. We moved 12 times before I turned 12 because my Dad was in the Navy. Every trek to a new home meant we’d be traveling in our station wagon on a remarkable zig-zag tour of the United States. We visited every park, historical site, and monument until we reached the destination of our new home. Mom packed the station wagon full of blankets and pillows, games, peanut butter on Wonder Bread, and fresh apples. The smell of apples still reminds me of road trips.
Mom and Dad loved to sing, to pass the long hours in the car. They belted show tunes from Music Man or High Society and we’d join in, knowing every word because they had played them so often on the HiFi. As we grew older and needed Mom less, she grew restless. I’d hear her listening to Earl Nightingale on the radio while Dad was at work. Earl was a radio show personality and an early pioneer in the self-help industry. One of the phrases that memorialized him as an inspirational writer and speaker was: "We become what we think about." It was then, I saw Mom begin to emerge as the woman she was called to become. She decided to open a restaurant on the Monterey Peninsula, and failure wasn’t an option.
For Mom, it wasn’t so much about creating a place to eat as it was about creating a culture and environment where people wanted to gather. There were lines out the door of customers grabbing lunch, a piece of pie, and chat. Mom knew most of the customers by name, and they certainly knew hers.
I’m proud of Mom for showing me that life has cycles, and if you feel a calling and believe you can do something, just do it!
Are you at the stage of emergence? Have you thought about who you’d like to become in the next act of your life?
Here are tips for you, the emerging woman: 1. Ask yourself: Am I feeling a calling, a transition, a pull to look at something new coming into my life?
Do you feel your heart’s desire? If so, are you able to name it? Write down those feelings.
2. Identify what’s at stake and what steps you have to take to achieve this dream. (Such as education,
financial strategies, change of job, support from your spouse, training, etc.)
3. Write down 5 to 7 goals you intend to achieve in the next 12 months. Goals are specific reachable
steps for shaping your life. Write down why you want to achieve them and give them a due date. For example, instead of saying I want to lose weight, write down, “I want to release 10 pounds by April 1st because I will feel more confident and energetic when I’m at my optimum weight.”
4. Here’s the fun part… Take a few minutes and visualize your life as it will be after you’ve become a woman who’s emerged. Close your eyes and
picture how your morning starts, what your day will be like, and how your evening ends. Imagine everything from the clothes you’ll wear, your job, your “me time,” and your next vacation!
5. Write your vision down as though you’re sharing your day with someone you love. Read it out loud
over the next few weeks.
Because you’ve taken these steps, you’ve planted the seeds for these dreams to come true!
Living life fully means creating opportunities as your heart calls you to emerge. By making changes and adjustments you’re making room for the transformation. It also can mean saying goodbye and finding completion in situations that don’t work for you anymore. Don’t be afraid. The fear you’re feeling is your heart’s call to your personal greatness. The secret is in the thinking, and maybe Earl Nightingale was right: "We become what we think about." It certainly worked for my mom, and I’m so proud she had the courage to believe she could do it, with all her heart. MeTime Journal™ | January/February 2016
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Easy, Fast and Furiously Healthier Cashew Milk by Diane L. Donohue
Time to make milk! It is so easy and so yummy you’ll ask, “Why didn’t I do this sooner?” I even have my 22 year old son making it! Who-da-thunk? There are no artificial flavors, preservatives and chemicals so you know it’s good – and way less expensive too. Win-win! I use cashews because they require no straining like almonds. Macadamia nuts are way fab too and require only 2 hours of soaking and no straining either (but they’re higher in calories). So I make it on special occasions! Here’s the scoop: • Soak 1 Cup of Raw Cashews overnight in the refrigerator (covered) • Rinse well and blend with 3 to 3-1/2 Cups of Filtered Water
Voila! Delicious, creamy, smooth milk! I add 1 date to sweeten and a pinch of sea salt. You can also add a pinch of cinnamon or a few drops of pure vanilla extract, if you like. Refrigerate and shake before using. Easy peasy!
Peach & Lavender Smoothie • 1 medium peach (or 1 /1/2 small) • 1 drop lavender oil- 100% therapeutic, food-grade Lavender oil for flavor (optional) • 1/2 frozen banana • 1 scoop “Vanilla Complete” by JuicePlus® or any vanilla protein powder you like • 1 cup almond milk Blend and enjoy! (patio seating optional)
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With thanks to Danielle Vondrak
Do You Train to Eat or Eat to Train? By Linda Anderson
I hear it all the time from my clients, “If I do tons of cardio then I can eat whatever I want and still keep my figure and be healthy, right?” Nope, that’s not how it works. Everyone wants to look good, feel good and have the physical abilities to do whatever physical challenges they may be faced with. I would like to share my insight and knowledge from my years as an athlete and personal trainer. Dieting! There are a million fad diets all claiming to be the “one” to reach your dieting goals. Proper balanced nutrition is the key to any weight loss program. Fad diets may get some weight off but as soon as you stop dieting your weight comes back with a vengeance. Proper nutrition including a balance of fresh fruits and vegetables and lean proteins are your best bet. And don’t forget to drink water because our bodies are 70% water. So drink up! Exercise! There are so many roads to fitness that are fun and will keep you fit, trim and feeling great! The more variety of movements you use, the more muscle fiber you
incorporate and the quicker and better your results. I love kettlebell and Tabata training (which is a type of high intensity interval training). Both are an excellent way to gain strength, cardio vascular health and over all conditioning –crucial to your health and wellness goals. They are fun and you’ll never be bored. So the formula for weight loss is a balanced diet + exercise= RESULTS. For best results, a qualified fitness professional will help you meet your goals. You will step into 2016 feeling and looking fabulous. A new you, a new outlook and improved confidence! Get to it, one step at a time. Namaste!
Linda Anderson is a Certified Personal Trainer, M.T. and Owner of Beautiful and Fit Over 40 Contact:
Linda@BeautifulAndFitOver40.com
MeTime Journal™ | January/February 2016
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Anatomy of Amaranth: Nature’s Perfect Food by Michele Broad
Many of life’s perfections are created and found in nature. Beautiful gems, medicines and perhaps most importantly, food and water, are found in nature ready and waiting for us to come and harvest them. Amaranth is one such food cultivated by nature to be highly nutritious, versatile, and chock-full of health benefits for both physical and mental wellbeing. Such foods cannot be man made or otherwise synthetically produced, which makes these nature-made wonder foods something you should be adding to your diet immediately.
What Is Amaranth? Amaranth or amaranthus refers to over 60 species of tall, green plants that sport vibrant purple, red, or gold flowers. Its name comes from the Greek ‘amarantos’ which means ‘unfading’ or ‘one that does not fade.’ This plant certainly lives up to its name for the flowers are as vibrant and beautiful even after they have been harvested and dried. Often found as a beautiful member of showy gardens, amaranth has been around for centuries. It was a staple for the Aztec Empire and was used for both food and ceremonial reasons.
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While it is commonly thought of as a cereal grain, amaranth is not exactly a “true” whole grain. However, thanks to its glowing nutrient profile, it is often lumped together with other cereals due to its versatility.
Health Benefits of Amaranth 1. It’s Abundant in Vitamins and Minerals: There is a long list of health benefits found in amaranth that do wonders for the body. Amaranth contains over three times the average amount of calcium than most plant foods and is also a great source of potassium, phosphorous, iron and magnesium. These nutrients are important for regulating your appetite, building strong bones, cleansing,
oxygenating the blood, and a host of other housekeeping functions for bodily systems. This is also the only grain that has been shown to contain vitamin C, which is well known for boosting the immune system and aiding in the fight against disease and illnesses. 2. It’s An Excellent Source of Protein: Amaranth contains much more protein than most other grains and contains lysine, which is an amino acid often missing from whole grains. When added to a diet, amaranth boosts energy levels and promotes bowel regularity and a healthy metabolism. It also contains lunasin, a peptide that was previously identified in soybeans and was thought to help prevent cancer as well as reduce inflammation that is present with certain chronic health conditions such as heart disease, stroke, and diabetes. 3. It Promotes Heart Health: Studies have shown that amaranth is a whole grain that can potentially lower cholesterol effectively. Various studies over the last decade have shown that, when fed to chickens, the amount of
bad cholesterol in the body was lowered significantly. This study was duplicated in Canada, the U.S., and Russia, and each study offered similar results. While promising, whether or not amaranth will have the same effect on humans remains to be seen. However, it can’t hurt to add this to your daily heart-healthy regimen. 4. It’s Gluten-Free: Today, gluten-free diets are extremely popular and those with Celiac disease must follow them but even those without Celiac disease have also found them to be a healthy option in their lives. Many find that cutting out gluten makes them feel better, lighter, and more alert. Luckily, adding amaranth to your gluten-free diet is easy and it can be used as a great substitute for other grains used in dough to increase elasticity and allow for leavening.
Make This Extremely Versatile Plant A Part of Your Lifestyle For centuries, amaranth has been used by humans for a number of different reasons. In addition to the listed health
benefits, just about every inch of this plant can be used for something. The seed is an excellent source of protein and is easy to cook and the seed flour is ideal for healthy baked goods. The leaves, roots, and stems are also consumed as leafy veggies in many parts of the world and used for cooking and various dishes. They can be steamed, mashed, or simply seasoned and added to a favorite dish. In addition to being used as food, the amaranth plant is also used for aesthetic reasons. The gorgeous flowers of this plant have been widely used for dyes—specifically as a source of a deep red dye that comes from the flowers. It is also used for ornamental reasons in gardens or in homes and is grown for both its beauty and its many uses.
Yoga Can Help with Joint Stiffness In recent studies yoga was proven both safe and effective in improving physical and mental well-being with people who suffer from joint pain and stiffness. It works because it combines both physical activity, which can be tailored to individual needs, along with relaxation/stress management techniques. It can also be done year around and at home eliminating weather and cost barriers. Michele Broad, NP-C MeTime Journal™ | January/February 2016
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Why is Motivation Important? by Hazel Palache
If you’re like most people, you probably want to be more motivated. It could be that you want to make more money or start your own business. It could be that you want to stick to your personal goals and take more consistent action. So why is it so difficult? Is motivation something people naturally have or is it something that is learned? It’s both. Even from the time you’re born you cry to motivate someone to feed or change you. As you get a little older you are motivated to learn how to talk and walk.
As an adult, motivation often comes from something you really want to achieve. Maybe it’s getting in shape or to master certain skills to obtain your dream job and to make more money so you can take a fantastic vacation or buy a new car.
What is Motivation?
Motivation is the reason for people’s actions, desires, and needs. It is the reason you act a certain way or it’s the cause behind repeating certain behaviors and actions. Motivation is the inspiration behind the behavior. It’s the driving force behind doing something.
Why?
Motivation is based in your “WHY.” The “Why” is the reason behind the goal! If it’s a big enough “Why,” it will keep you motivated because the human mind sometimes plays tricks and when motivation wanes, you get stuck. But when you hit a slump, it’s not the end of the road. That’s when you need to go back to your “Why.” Why you wanted to achieve that goal in the first place. Right now, you may have a long list of goals. Things that have been piling up for when you are less busy, less tired, have more money and so forth.
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How do you keep your “WHY” alive and keep yourself inspired?
• Create a list of motivations. Create a list of defined, specific goals. Motivation needs a target. It’s hard to get motivated with vague, undefined goals (e.g. lose weight). Break them down into smaller goals that you can take bites out of regularly (e.g. walk 2 miles a day).
• Act as if it’s already true. Maybe your goal is to get healthier. Make a decision that each morning you immediately get dressed in workout clothes and get some form of exercise. Doing this puts you in the right mindset and gives you a mental boost. • Use images to focus on what “success” looks like. Images help the brain remember things and sometimes works better than words. Use pictures and motivating quotes.
• Take a photo. If your goal is to buy a new car, visit the car showroom and ask the salesman to take a photo of you in the car. Post the photo somewhere you can see it often. Keeping this image in the forefront of your mind can keep you moving forward.
• Use post-it notes. Stick them everywhere to remind you of your goal. Use them to stay motivated about your ‘Why.’ Of course, you can apply this concept electronically by including a motivational quote in your email or social media signature. Use this same concept to stay motivated by recording your recent accomplishments.
• Make a “me” list of 3 new behaviors, traits or qualities you like about yourself every day. If possible don’t repeat anything previously written. The purpose of doing this is to force your mind into the habit of finding the positive.
• Think about getting help. How many promises have you made to yourself and not followed through? Get an accountability partner or hire a coach. Having accountability is extremely powerful and is one of the reasons people hire coaches. As long as you hire someone who is not judgmental or negative, having a coach or mentor is an investment in yourself.
Hazel Palache is President of Your Stairway to Wealth, a Master Certified Clinical Hypnotherapist, Certified Coach, NLP Practitioner and Amazon best-selling author. She teaches women/entrepreneurs 40+ how to live life and achieve success on their own terms. All coaching and hypnotherapy is phone/Skype based. Contact: YourStairwayToWealth.com
Still not motivated?
Lack of motivation usually comes from self-limiting beliefs. They can include:
• Lack of faith in your own abilities. • Fear of failing, due to failure in the past. • Fear of what others might say. • The habit of procrastinating, which can look like laziness. • Believing there are other more important things to do. • Being too stressed or nervous. • Lack of enough stimuli or incentives.
These reasons often suppress motivation and enthusiasm. But they are simply excuses for not taking action. When you’re aware of them, it gives you insight and helps you change your thinking.
Maybe you have short bursts of motivation or enthusiasm. You start out enthusiastic but lose interest which makes it difficult to sustain motivation. When this happens, you need to address it. Write down what you’re thinking. Are you still interested in achieving this goal? Are you afraid to succeed?
If you are constantly looking for external ways to get motivated, this usually doesn’t work. Going through the motions of making progress even if it feels forced at first can help you create a habit. It’s important to work from the inside out!
Give yourself credit for the progress you’ve made, even if it seems small. Set small goals and reward yourself for achieving them.
Don’t attempt to do everything at once. For example, if you are trying to write several articles and you’ve only written one and feeling overwhelmed, set a plan to write one every two hours or one a day. You’ll be surprised at how good you feel when you achieve your goal. Easing up on yourself can often boost your motivation.
Let go of unrealistic expectations which can prevent you from achieving or even starting something. Don’t try to be perfect. Just do the best you can.
When you start to get burned out or your motivation wanes, it could be because you lack balance in your life. Feeling overwhelmed makes it harder to stay motivated. Don’t let your own self-care go. Work on finding a balance between the things you enjoy and your work. Always remember to say “Yes” to you!
There you have it! There are many more ways to keep you motivated but if you start with these suggestions, you’ll be on your way to getting into action much easier. MeTime Journal™ | January/February 2016
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get centered
May your new journey this year be beautiful , peaceful and lead you to extraordinary places . . . 23 MeTime Journal™ | January/February 2016
MeTime Journal™ | January/February 2016
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Defy Aging! No Money, Injections, Pills or Powders by Sunni Almond
Do you ever look in the mirror at your
balances on the legs. It is how you
posture? I mean, really look? Do you
balance your entire body.
walk? Even people close to you like
Forward Head Posture (FHP) used to
ever watch how people stand, sit and
your spouse or partner, your children
occur mostly in the elderly and was
Issues from chronic muscle and joint
aches and pains from the feet to the
neck can result in premature joint
breakdown and lead to osteoarthritis
and other degenerative disorders.
or grandchildren? Do you notice that
an earmark of age. Children now
Improving your posture reduces
forward, have rounded shoulders
play and too many electronics.
back pain, sciatica and tension
many people tilt their head and neck
have FHP due to not enough outdoor
and seem to lead with that
“Text-neck” is an actual term for
an appendage like an arm or leg.
looking down.
appendage, the chin? Yes, the chin is
How do you stand, sit, and walk?
Everyone knows posture is important for relief of body and muscle aches
pain from too much texting and
The alignment of each position of
the body affects how the entire body
biomechanical stress, which helps headaches. Improved posture
improves athletic performance.
So, how do you look to the world?
Do you look and feel older than you
are? As the body adapts to muscular
balances and moves. Poor posture
imbalances on the joints, there
stress on the body. Like Legos, the
pain, including headaches, bursitis,
you age well? Your posture is how
the entire body balances and moves.
results in better balance, alignment,
which balances on the pelvis, which
contribute to stress on the body.
youthful appearance.
but did you know that strengthening
your posture could improve
sports performance and even help
the head balances on the torso,
and uneven motion contribute to
alignment of each one affects how
Poor posture and uneven motion
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are increases in low back and neck arthritis, etc. Great posture
ease of movement, and a more
Here are the conditions of poor posture: • Head/Neck Tilt. If the cervical vertebrae are laterally tilted to a side, this can cause neck and upper back pain or strain.
• Shoulder Bulk. People who do one-sided sports, like tennis or golf, often have one-sided increase in the upper back due to moving, swinging, twisting/rotating and carrying or lifting heavy objects on one side. One shoulder becomes higher or more forward than the other.
• Thigh/Calf Bulk. Are the thighs and calves equal? Greater bulk on one side suggests greater weight bearing on that side.
• Bow-Legged or Knock Knees. This may explain knee pain as joints wear differently in these conditions.
• Foot Position. This can tell you about hip rotation, as people often stand like ballet dancers with their feet turned out or stand pigeon-toed. Is parallel foot position comfortable? Does just one foot turn out a bit? • Side View Goal. Ears should be over shoulders, which should be over hips, which are over knees, which are over that little anklebone that sticks out. • Forward Head. Ears should be over the shoulders.
• Shoulders Rounded. Are the shoulders rounded forward? They should be wide, shoulder blades drawn towards each other down
from the ears, giving the appearance of a long neck as opposed to the Ed Sullivan, Neanderthal, or gym rat “no neck” look.
• Rounded Upper Back. A rounded upper back squashes the ability to take nice deep, full oxygenated breaths. Your lungs need room to expand. • Swayback. Swayback type curves are associated with lumbar pain.
• Knee Flexed or Hyperextended. Are the knees normal, flexed or hyperextended? Flexed knees are slightly bent, resulting in tight hamstrings. Hyperextended knees seem to lock with a double-jointed appearance, which results in tight quadriceps.
What to do? It’s hard to undo the damage, but you can work on it.
We want a balanced stance. Walking should be a smooth
gait, not a military, chest-high, abs sucked-in look or
chest forward and buttocks out as if you're leaning
forward. An elbow-height desk/chair situation is best,
so you don’t have to lean forward to read and type,
lying down on the floor. Add a 1 or 2 pound dumbbell as you raise and lower your arms from overhead to
past your hips. The back of the neck should lengthen,
shoulders broaden, chest widen, and back work to keep all this together.
extending your neck and training your muscles that way.
Posture Check: Stand in front of a mirror, feet parallel,
Posture Test: Find a wall and stand against it. Place your
each on its own scale and weight the scales evenly.
hip distance (4-6 inches apart). Pretend your feet are
feet so that your head, shoulders, and back are completely
Stack your body upright bit by bit: head and neck over
between the wall and your lower back. A supple spine
improved posture.
flat against the wall. You shouldn't be able to place a fist
should be able to do this. Open your shoulders wide
against the wall. The back of your head should easily
touch. Lift both arms up to touch the wall overhead with
the back of your hands. You should be able to accomplish
this process. If not, this is where the work starts.
Exercise: First, raise your arms and touch the wall.
Then, lower them and press into the wall. Repeat daily the
touching high, pressing low process several times. Then
scissor your arms, one time high, one time low. Do this
shoulders, over hips, over feet. Stand to demonstrate your
Keep working on it until it’s the norm. Your body will feel
better, with less pain and you will be happier. Then, go tell others about how good you feel!
Sunni Almond is a comprehensively trained classical Pilates teacher for nearly 20 years, and remains a student studying with the most gifted and solidly trained classical teachers. Contact: www.temeculapilates.com
MeTime Journal™ | January/February 2016
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ask michele with Michele Broad, NP-C
Many of my patients ask me about weight loss and my first question is: “Are you under any stress?” Nine times out of ten the answer is yes. Then they ask me “How does stress affect my diet?” Here is my answer.
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Stress has been scientifically shown to have many effects on the body. Ruining an otherwise healthy diet is just one of the main consequences of being too stressed. Embarking on a new diet or simply improving on an existing one can be challenging for anyone at the best of times. When we are stressed, our diet is one the first things to be affected, whether that is hardly eating at all, or for some people, eating an increased amount of food. The extra food is usually “comfort food” because it makes us feel good, even if it’s only for a short time. Therefore, stress can be a huge barrier to eating healthy and can actually sabotage a healthy diet.
Let’s take a look at a few ways that stress messes with our attempt at a healthy diet:
The Science Behind Comfort Food Numerous studies have shown that stress affects the brain and our neural pathways in particular. When we are stressed, we want to feel better quickly and eating comfort food provides an instant hit of feel-good. In that situation, we know cookies are not a sensible choice and that we should reach for an apple but our brain is receiving signals that say “cookies will make you feel much better” and guess who wins? The cookies, of course. This is not good for a healthy diet, particularly if we have a stressful life and regularly find ourselves reaching for the sugary feel-good option. When we are experiencing stressful situations, whether at home or work, our brain capacity is taken up by dealing with the situation and unless you have been following a healthy diet for a substantial period of time, it may be difficult to maintain when stressed. An unhealthy drive-thru meal at this time may seem far more appealing than cooking a healthy meal for dinner.
Lack of Sleep Another way that stress can disrupt a healthy diet is through poor sleep. If we are stressed out and distracted, we frequently may find it hard to sleep. This inevitably has many snowball effects that can ruin the next day and make us much less productive than we would normally be. These snowball effects can include relying on caffeine to stay awake. Several coffees, especially lattes and the like, can easily outweigh any progress that we may have previously made toward a healthy eating plan. Similarly, if we are tired, we are much less likely to go to the gym. If this routine of unhealthy eating and lack of exercise is relied upon for any length of time, the pounds can quickly add up.
Hormonal Changes As A Result Of Stress We all make specific hormones that tell us when we are hungry and when we are full. The hormone Ghrelin tells us when are hungry and the hormone Leptin tells us when we are full. Stress often disrupts sleep which promotes more Ghrelin and less Leptin and makes you think you need to eat more food, more often. If you want to lose weight and get healthier through eating better, you will first need to address the stress in your life and implement healthy ways to manage it.
5 easy ways to manage stress:
1
Smile and laugh daily
2
Learn to be flexible and accept change because things happen
3
Prepare your meals and snacks ahead of time so it cuts down on temptations
4
Get some “Me Time” for yourself daily: read, journal, take a walk, etc.
5
Don’t take yourself so seriously. Be forgiving, and get back on the horse if you experience a set back
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J.O.Y. Ride
Raise your hand if you want more joy? Silly question, huh?
I remember learning how the word J.O.Y. was an acronym for true happiness. It stood for Jesus, Others, You – in that order. It’s always a good reminder for getting my priorities in order. When you ask people what brings them the most joy on earth, the vast majority of people say it is relationships. All three (J.O.Y.) encompass a personal relationship. We often think things will make us happy but quickly learn that the pleasure tangible things bring, is fleeting. Pleasurable things and activities are distractions that serve in
the moment. When the fun is over, it’s over, and we soon realize it was the people (relationships) that made the experience so enjoyable.
Imagine going to Disneyland with no one. You arrive and no one is there. Not a soul. While you have access to all the rides and attractions, you are soon bored without others to share the experience. What could have been a fun time, turns to sadness. The Happy Diet: 365 Days of JOY!
I have decided to have more joy in my new year by becoming even more mindful of every little thing that brings me true happiness. To me, happiness is not the same as fun and pleasure. You can have fun today but lasting happiness is accrued over time and takes more effort. And while fun and pleasure definitely build your happiness account, they are not what create deep joy. I wish it were that easy.
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by Diane L. Donohue AKA ddthehappiest
“Be the Change you want to see in the world.” Gandhi
Happiness is a more constant internal feeling that does not depend on fluctuating external circumstances – good or bad. Happiness is not situational. Happiness disregards circumstance’s pull toward anything but happiness.
Happiness is the destination that one arrives at regardless of the journey.
One who decides to have happiness cannot end up anywhere else. The beauty in life is that you determine how fast you want to arrive and how long you want to stay. Fun and Pleasure are pit-stops on the road toward happiness.
Do they make the journey easier and seemingly faster? You bet! But you cannot live in fun and pleasure because they are fleeting breaks on your life’s
journey. You can stop there anytime you like, but you can never stay!
be happy when our words do not match our actions.
unlovable in our world – even the most unlovable parts of yourself.
Pain and sadness are pit-stops too.
Peace through wisdom.
Peace through forgiving.
As the serenity prayer so eloquently states, the wisdom to know what you can and cannot change.
Which means forgetting – to some extent – the harm done to you by others. Peace by asking for and working on forgiveness for the harm you have done to others.
And every life must make many stops – like it or not. Some painful pit-stops are so debilitating one can get stuck and can’t seem to get back on the road to happiness. While pleasure may distract one from the pain momentarily, sadness becomes their permanent destination. No thank you.
Others decide that no matter how bad the stop is, they will not stay for long. So, what is it that makes one person able to handle great pain and sadness while others freak out about a bad hair day? It is a choice.
A hard fought choice that one makes with every sad and painful pit-stop. Becoming mindful and focusing on happiness over pleasure will more consistently bring you peace of mind. And there is no happiness without peace.
So here is my list of “things” that will bring you to happiness, albeit they are not fun at all: Peace through acceptance.
Accepting whatever life has given you and vowing to be happy, come what way. Peace through honor. Honoring your commitments and responsibilities. Honoring who you are, as God formed you, not comparing yourself to others. Peace through truth. You do what you say you’re going to do, regardless of the outcome. We cannot
Peace through peace. Creating peace by being less critical and non-judgmental. Not taking things personally or being offended by the way other’s perceive reality – their truth. It is not necessarily your version, but none of us has the corner on absolute “truth.” Peace through hope. Being positive and hopeful in attitude. As Mother Teresa said, “I was once asked why I don't participate in anti-war demonstrations. I said that I will never do that, but as soon as you have a pro-peace rally, I'll be there.” Peace by acknowledgment. Following your deep, heartfelt needs – not fleeting cravings and desires. Acknowledging your need to balance the spiritual, intellectual, physical, and relational parts of your life. Peace through determination. That you always give it your best shot even if you fail. Peace through kindness. Giving up the desire to control or change other’s behavior, actions or words. Extending kindness in word and deed. Peace through connection and love, the opposite of fear. Becoming more curious about other’s interpretation of life and not as afraid, disapproving or judgmental. Peace through love. Loving unconditionally – yourself and others. By choosing to love the most
Peace through appreciation. How different and unique we all are and yet, how we share similar goals of happiness. Peace through good work. By being more patient, more open to learning and more consistent in accomplishing your deepest needs, you build your own esteem. Peace through respect. Enjoying and respecting nature’s beauty and wonder – in all forms. Peace by respecting your own nature and choosing nourishing foods and physical exercise to give your body the energy, patience and strength to do all of the above easier. Naturally Happy?
Research has taught us that we may have a biological, natural level of happiness. Some people may be genetically predisposed to being happier. And yet…
When we make more effort to create peace through acceptance of what is, we will become happier. The more we accept life’s circumstances, as is, and stop complaining and policing others, the more time and energy we have to create peace in our own lives. Through generosity, love, kindness and gratefulness, we lose the fear of control and peace grows to move us to our greatest destination – happiness. I wish you greater peace. Or as my son always says, “Peace Out!”
MeTime Journal™ | January/February 2016
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By Linda Carlberg
CONFESSION S OF A RECO VERING CHE ESAHOLIC / Fil
A Different Kind of Delish!
e4
Making Vegan Cashew “Cheese” W
hat do you think of when you hear the words “vegan cheese?” Did you laugh and say, “that’s impossible!” Did you make a face and say, “that’s disgusting!” I said, “I want to try it!” For some of you, to try vegan anything would be a real stretch. Why? It’s because our eating habits and preferences are highly personal – and fascinating! Why are some children “picky eaters” and others just happy to have something to eat (adults too)? Why do many men eat mostly meat and potatoes, but pass on vegetables and salads? Why do we eat fast, frozen and junk food even though we could make healthier choices?
Top: Gruyere / Bottom: Brie
As part of my own personal health quest, I’ve been experimenting and trying lots of vegetarian foods for several years now. Did you know there are vegan versions of not only cheese, milk and eggs, but also salami, fish, burgers, chicken, meatballs, beef strips and bacon? I’ve tried them all and now they are a regular part of my diet. As with anything new, there’s a bit of a mental adjustment. Veggie burgers are not made from a cow, so expect the taste and texture to be different – yet similar. After a few bites, your brain says, “even though I have a hard-wired association with the word ‘hamburger,’ I can also like something else that’s better for me (and cows).” It’s the same with vegan cheese. To be honest, I had more doubts about finding a healthier alternative to one of my favorite foods than for meat. For me, that was easy (I love animals and even take bugs outside instead of killing them). I met a woman named Robin Hendrickson one day while shopping at my neighborhood natural foods store. We struck up a conversation about eating vegetarian and she mentioned that she makes vegan cheese. Well ... I was more than curious to see how it’s made and how it tastes. We made plans and soon spent a fun morning making it! I even brought Diane along with me to take some pictures and as a co-taster.
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Robin decided to make a cashew “cheese” recipe for us that even her non-vegetarian husband likes! That’s how we knew it was going to be good. It’s easy and versatile and can be used over pasta (like mac and cheese), veggies, and stirred into soup (which we did). In addition, she had also generously pre-made three other vegan cheeses – brie, gruyere and parmesan – using recipes from a cookbook titled “Artisan Vegan Cheese” by Miyoko Schinner (see above). Not only were they good, I was shocked by HOW good they were! The gruyere was spreadable and tangy with a rich miso flavor, the brie was delicious and melted in your mouth (we also tried it on a cracker with homemade blueberry compote-yum!). The parmesan (not shown) was air-dried for about two weeks and could be grated like a hard cheese.
Up ings h T s r n Sti Robi
Cashew Cheese
Broccoli Soup with “Cheese” (and More on Top!)
The “cheese” that we made was also amazing. In addition to the base recipe (eve Frankie (shown right), you can add your own ry k itche Approve s ingredients, like salsa, chopped chiles, n ne ed s a dog garlic – even (veggie :) bacon bits! :) We stirred some into the broccoli soup Robin had made and added a dollop on top. It was delicious! Now I can’t wait to try making guilt-free mac and “cheese” with it and also try it over sliced tomatoes after a couple of minutes under the broiler. How good was our vegan “cheese?” After we were done, I told Robin I would not only like to do it again (and try other kinds too), I’m going to try and give up dairy cheese and lower my cholesterol even more by making my own. Diane liked it too! We’ll be getting together again soon for more healthy fun and friendship in the kitchen. Why don’t you give it a try? It’s a new year – the perfect time to make new choices for better health!
Just 10 Ingredients!
2/3 C. Raw Cashews 1 tsp. Onion Powder 2-½ C. Water ¼ c. Nutritional Yeast Flakes 1 T. Lemon Juice ½ tsp. Garlic Powder 4 oz. Pimentos 5 T. Arrowroot Powder ½ tsp. Coriander 2 tsp. Salt
Blend cashews with 1 c. water until smooth. Add pimento and remaining water while blending. Add all other ingredients and blend for 1 minute. Cook on low in saucepan until thick. Cool. Makes approximately 4 cups. (From the Maranatha Mission Cookbook / Dayton, OH, now out of print)
TIP: For the smoothest results, use a high speed blender, such as a Vitamix®
Say “Cheese!”
Pour from the Blender into the Pan to Thicken MeTime Journal™ | January/February 2016
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The Science of Crafting Your Health by Garreth H. Broad
Craft beer connoisseur Stephen Beaumont (author, co-writer and contributor to numerous books and articles on the subject matter of craft beer, wine, and spirits, as well as chief blogger at “Blogging at World of Beer”) states, “Anyone can drink beer, but it takes intelligence to enjoy beer”. There is no truer axiom. What is your reason for consumption of craft beer? Perhaps you simply love the taste or complexity of flavors that today’s boundary-pushing brewers are artfully lacing into their beers, from the most exotic fruits, nuts, and vegetables to coffee beans from around the globe. Possibly, you enjoy supporting the entrepreneurial ventures and goals of those hard working folk, or you just enjoy it as a fellow party-goer. The list goes on and most reasons are worthy of defining this fermented beverage that dates back to the Neolithic period of history. However, one major benefit of craft beer, not often noted, is its health benefits. For years, Vino Rosso, or red wine, has received sole praise for being a healthy alcoholic addition to daily life, when consumed in moderation. This is true for craft beer as well. The California Craft Beer Association sponsored an extremely in-depth report covering the health benefits of alcohol and how its consumption is linked to better overall health and how it is effective in the decrease and control of disease. The statement of the CCBA is as follows:
“Moderate alcohol consumption increases longevity, improves general health, and decreases risk of heart diseases, stroke, type 2 diabetes, Alzheimer’s disease and other dementia, arthritis, enlarged prostate, osteoporosis, gallbladder disease, cancer (including kidney cancer, non-Hodgkin lymphoma, Hodgkin lymphoma, and thyroid cancer), common cold viruses, intermittent claudication, metabolic syndrome, peripheral artery disease, hepatitis A, kidney stones, macular degeneration, poor physical condition in the elderly, stress and depression, stomach ulcers, duodenal ulcers, and type b gastritis; and lessens the severity of symptoms of essential tremor and menopause. In many instances, heavy drinking and even abstinence has a negative effect on physical and mental health. For certain health issues, beer is more effective than other alcohol because of certain protective compounds such as silicon and 8-prenylnaringenin.” (CCBA - Jasmine L. Hunt / October 2011)
When consumed in moderation, alcohol has proven positive health benefits. Now, the question that remains is: which is the healthiest choice of all – beer, wine, or spirits? Most beer contains gluten, which is a protein composite found in wheat and related grains, including barley and rye. Some people have an allergy or intolerance to gluten. Since 2012, brewers are no longer required to list the amount of gluten in their products, levels of which vary between beer
types and individual recipes. With the gluten-free craze all about, some craft beer brewers have taken notice, aiming to provide consumers with gluten-free or reduced options. Two notable brewers are the Widmer Brothers (O’Mission series) in Portland, Oregon, and the Garage Brewing Company in Temecula, California. Like most wines, distilled spirits are often gluten-free and, for those who have an intolerance to celiac disease, these may be better options. Craft beer, which is now commonly being brewed with organic and natural ingredients, contains more nutrients than wine or spirits and also has more soluble fibers, B-Vitamins and folate. Wine does, however, contain a wider range of antioxidants than craft beer – but in certain circumstances, it varies as to which drink allows for more absorption. Beer is also a rich source of silicone, which helps in the countering of osteoporosis. To find out which of these tasty libations fits you best, I implore you to go out and explore what your taste buds adore. Just like when we were children, being forced to take nasty tasting medicine, no matter how much better it made us feel, was always a tongue-wrenching challenge. Be it a good cellared wine, spirit, or ice cold brew, I raise a glass to you in your efforts to find your perfect drink and its impact on your health. Always drink responsibly and intelligently. Cheers!
MeTime Journal™ | January/February 2016
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Birds do it, bees do it, even educated fleas do it, let's do it, let's… quit, let’s stop! QUIT??? But wait… There’s a new year coming and isn’t that the time to START things? New habits colloquially called New Year's resolutions? May I ask you a personal question? When was the last time you actually followed through with your new year’s resolution? The odds are not on our side, Sista! So, instead of wasting your time resolving to start something you obviously don't feel strongly about doing or you already would have, why not think of something to quit to improve your life? I know what you're thinking – Quitting? That’s easy. I can just give up on dieting and trying to eat better. Done! I can quit saving money or exercising. Or maybe you’re thinking, “I'm no quitter – never have been, never will be!” Well you may as well admit it. We all want to quit sometimes. And we all have. From smoking to marriage, people quit all the time. Make no mistake, dear friend, quitting is not simple or easy. Quitting is serious business!
I QUIT by Diane L. Donohue
35 MeTime Journal™ | August/September 2015
We are all quitters.
But, why? Why is it so hard to quit?
And we start young. We quit listening to our parents and make our own choices. We quit jobs, hobbies and friendships; retire from long careers – even quit whole belief systems (religions)…all of our own volition!
Because we will be inexorably changed and life never returns to the way it once was. And that is its beauty. Each quit changes us, often creating a 180 degree turnaround.
Ever try to quit a bad habit?
Now, quitting is not the same as accepting loss or failure. Oh no ... quitting is a willful act, a conscious choice. A decision to stop, cease and desist! It takes guts to say, “I changed my mind. I used to think one thing but now I think another.” Quitting often takes MORE thought than the initial decision to start something.
Really, you feel like you’re up to bat every day hoping not to strike out. You want to walk away for good, close the door and never open it again.
Quitting gets a bad rap.
So many things to quit, so little time.
First off, quitting is often the healthy choice. Knowing when to quit is often a sign of foresight + courage. One needs to gather much strength before a “major” quit. Quitters aren’t lazy – they know when to cut their losses and move on.
Quit complaining. Quit worrying. Quit eating junk and buying junk. Quit procrastinating. Quit deluding yourself. You’re 60, you’re not gonna be a rock star! Snap out of it – slap!
Winners never quit? Au contraire! Most millionaires will tell you of the countless times they quit projects and of the regrets they had for not quitting others sooner. Quitting can be significantly harder to do than sticking it out. When we've invested a lot of time, effort, money, blood, sweat and tears, quitting doesn't seem like an option…at least not a good one. People would rather “stay” in their comfortable misery than quit.
You’ve heard of “sunk costs?”
It’s no cake-walk either (shoot, did I say cake? Bad, bad habit!).
But seriously – big quits like divorce or career changes are a one-time, lock-the-door decision and second chances are really not an option. That’s hard stuff.
So fellow quitter, think back to something you quit. Something you really wanted to work, but you realized it was time to quit. And when you think about your strengths, think about the times you took the ‘bull by the horns’ and said, “No more, I quit!
“I might as well keep going to this useless class because I’ve paid the fee and I’ve gone to half the sessions.” No...time to bail!
Then give yourself the respect you deserve by acknowledging how hard it was and how you moved on to something better, if only peace of mind.
“This movie stinks, but I’ve already watched half of it already.” Leave!
So… New Year’s resolutions?? Think about things you can QUIT that will improve your life.
“This project is going nowhere but I already invested a year of my time and several thousand dollars…” Wrong!!
And who knows … you might just quit yourself into a happier, healthier life!
Don’t waste more time. Or as my dad used to say, “Don’t throw good money after bad.”
And…the bigger the quit, the fiercer the struggle. Quit Vietnam or Iraq when they realized… “Uh, bad move. Nothing good can come of this!” Politicians… always afraid of premature evacuation.
“If you want to be responsible, keep your promises to others. If you want to be successful, keep your promises to yourself.” –M. Forleo
MeTime Journal™ | January/February 2016
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CONNECT MARKETING + SALES TEAMS FOR A STRONGER LINK TO SUCCESS by Linda Carlberg
T
oday’s competitive and economic challenges have caused all businesses to rethink their strategies – especially in marketing and sales. Take a fresh look at some of the basics to examine where improvements can be made. Start by answering these four key questions: 1. Does your company brand image reflect you are today? Is it outdated? Weak? Too limited? 2. When was the last time (if ever) your Marketing and Sales Teams had an open discussion about working together to create more effective, on-target tools? 3. Have you adapted your marketing message and sales strategies for today’s buyer?
4. Are you the preferred choice in your market space? If not, do you have a plan to get there? Who is leading this important mission? This is a simplified list, but it illustrates the building blocks needed for a solid plan. Get started by bringing your Marketing and Sales teams together in regular sessions to increase their communication. When both sides have a voice in what is needed to produce results, everyone is equally vested in success. In these interactive meetings, listen for differing viewpoints to learn where the disconnects and agreements are. Ask the Sales Team what they need in their “toolkit” to close more business. What do they believe is missing or in need of improvement? What factors can they clarify from the perspective
of the “front line?” Brainstorm about possibilities and solutions. Next, audit your current brand image, literature, campaigns, website, etc. Do they match the Sales Team’s input? Ask the Marketing Team to revisit the brand image and message, if necessary, and set new standards. Using the brainstorming session input, have them build sample advertising project layouts for the group’s feedback. After any adjustments, finally build the strategy and tools for implementation. You have choices to make, standing at whatever particular crossroads you face today. A new year lies before you – which direction will your business take? In a changing marketplace, opportunities may be different – but they still exist in great number.
Linda Carlberg, in addition to being a Co-Founding Publisher and the Creative Director for MeTime Journal, is also the Owner|CCO of BrandLand Marketing and SmartSyt. Contact: BrandLandMarketing.com SmartSyt.com
37 MeTime Journal™ | August/September 2015
ADVERTISING SECTION
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Spotlight MeTime Spotlight
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Have a product or service you’d like to tell the world about (yours or someone else’s)? Let us know! Send an email to contactus@metimejournal.com
MeTime Journal™ | January/February 2016
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Ianthe Mauro
Objects With Purpose | ObjectsWithPurpose.com
1
Tell us something about your product. Why should I purchase them?
My candles and fragrances are beautiful, memory evoking and can be used as a way to set an intention (when lighting the flame), or rubbed into the skin as a moisturizer or solid perfume. My candles elevate any room and are soothing.
2
Who/what inspired you? How did this become your career, passion or mission?
I was going through a difficult transition. I had been diagnosed with auto-immune disease and my children were very young. I found out that most conventional candles are toxic and worried that my “candle obsession” could be contributing to my illness. “Objects With Purpose” was born to bring clean burning, artisan candles into the world.
3
Is there an interesting fact about your product you’d like to share?
I believe we can do everything with purpose. Some call it mindfulness. I kept saying to myself, "I need to come up with a name that inspires one to look at every object with purpose, even candles." Objects With Purpose” became the brand name!
39 MeTime Journal™ | August/September 2015
4
Do you have a favorite quote, motto, or Mission Statement you’d like to share?
"Do one thing every day that scares you." -Eleanor Roosevelt
Being an entrepreneur is uncomfortable and if I forget to challenge myself every day I risk losing inspiration. Being "scared" keeps me alert and inspired!
5
If there were one lesson you’ve learned along the way to pass on to other women, what would it be?
Success is having choices, knowing your value and making a positive difference in the lives of people you love and all who come in contact with your vision. In order to inspire, you have to have resources – financial, emotional and spiritual. That's success!
ObjectsWithPurpose.com
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Renee Cabourne
Money Savvy Woman | MoneySavvyWoman.com
1
Tell us something we need to know to better understand your product or service.
Financial advice is in many cases unaffordable for those who don’t have investible assets, and along with it, financial literacy. Money Savvy Woman was created to give every person the opportunity to get the advice they need to get them on the path towards financial independence.
2
Who or what inspired you to begin your venture?
I’d been in business for over a decade and realized that many of my clients suffered from financial illiteracy and poor mindsets around their money. Many couldn’t talk about money without fear, anger, or anxiety. Once I started teaching at a community college, these patterns were magnified in my students. It was clear, students wanted a faster way to learn and get advice than spending a full semester in a class room. They were seeking advice and answers, but believed they couldn’t afford it. I knew I had to find a better way for them to get the advice they needed.
3
Is there an interesting fact about your product or service you’d like to share?
I work with clients face-to-face or over the phone and internet, whatever works best for them. Additionally, I teach clients how to talk about money and manage it so they become debt-free and investing in their goals and future.
41 MeTime Journal™ | August/September 2015
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Do you have a favorite quote, motto, or Mission Statement you’d like to share?
“If you want something you’ve never had, then you must do something you’ve never done.” Why? Because so often my clients come in expecting that I can deliver success on a silver platter. It takes a commitment to doing things differently to get the results they want. Once they get a taste of success based on their new actions, they believe they CAN …can do it themselves, can reach their goals—both big and small, and can have the lifestyle of their own design.
5
If there were one lesson you’ve learned along the way to pass on to other women, what would it be?
Only YOU can make your dreams come true— no one can do it for you. Personal responsibility and integrity are what matters most. YOU CAN DO IT!
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Lisa Marie Platske Upside Thinking | UpsideThinking.com
1
Tell us something we need to know to better understand your product or service.
Leadership is influence, nothing more and nothing less. If you are not the leader of your business or career and ultimately your life, you cannot fully live out the mission that you were uniquely called to fulfill in this world. The secret to unlocking that influence is to master the art of connection and positioning. Thousands of women from all over the globe have been coached by or trained with me resulting in doubling their income, getting 6-figure opportunities, and spending more time with the people they love.
2
Who or what inspired you to begin your venture?
I’m an “accidental” entrepreneur. The event that inspired me to own my own business was getting married. I wanted to engage in meaningful work that would allow me to make a difference in the world while living my values of Freedom, Fun, and Flexibility to increase time for Family, Friends, and my Faith. I never had any idea what I would be embarking on when I made that decision. What a wild ride it’s been!
44 MeTime Journal™ | August/September 2015
3
Is there an interesting fact about your product or service you’d like to share?
Positioning is not the same as visibility. You can be incredibly visible but if you aren’t positioned for profit, you’ll continue to come up short in attracting the right opportunities, influence and income.
4
Do you have a favorite quote, motto, or Mission Statement you’d like to share?
The world is made for those who stand out, not those who fit in. I’ve witnessed many incredibly talented and brilliant women fail to claim their greatness for a variety of reasons. Unfortunately, the world and the people who need their gifts then miss out.
5
If there were one lesson you’ve learned along the way to pass on to other women, what would it be?
You are the one you have been waiting for... and you are perfect in all of your imperfections.
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Amanda Johnson True To Intention | TrueToIntention.com
1
Tell us something we need to know to better understand your product or service.
I believe the inspiration to write a book is, more often than not, a Divine Invitation to step into the next expression of one’s life purpose. Our coaching process nurtures the development of the Message and the MessagePreneur. The goal is to never crank out a book – it’s to uncover, nurture, and launch a book, a brand, and a life that are true to the client’s highest, truest intention.
2
Who or what inspired you to begin your venture?
My life completely changed the day someone asked me, “What value do you have to give to the world NOW?” I saw the book, the bestseller status, and the people I would work with and immediately transformed from a depressed, scared young woman to an inspired co-creator of my life. I stepped into the Magic of knowing what I am here to do and share, and began the journey of healing and serving that has made my life unrecognizable. My favorite moments in my work are the ones where I see this happen for my clients.
3
Is there an interesting fact about your product or service you’d like to share?
Because we are working with people’s often very raw-and-fragile stories and hearts, we work with only a few people at a time in a quiet, safe, and sacred space.
45 MeTime Journal™ | August/September 2015
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Do you have a favorite quote, motto, or Mission Statement you’d like to share?
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ~ Albert Einstein ~ I used to hang my hat on “Be the Change You Want to See” by Mahatma Ghandi because what we’re really up to over here is helping people to more clearly see and more powerfully share and own and live their message. But this quote has been talking to me lately because the deeper I go with clients, the more I stand in wonder at the Divine Orchestration of their stories and journeys back to LOVE. Even the Upside-Down – the uncertainty + the journey of healing old stories – is full of Miracles when we look for them.
5
If there were one lesson you’ve learned along the way to pass on to other women, what would it be?
You wouldn’t have the desire if you didn’t also have the means in and around you. Write and rewrite and polish your own script for your book, your brand, and your life.
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