March 2023
WORKING SMARTER
3Life-Changing LESSONS
NOT HARDER
TOWARDS THOSE
FITNESS GOALS
THAT COULD CHANGE YOUR LIFE
Annie Gregory
Jana Short
“BIG T” or “little t”
trauma which is yours?
M
Virginia Oman
I Almost Died... and then I climbed
YES
t. Everest
SAYING TO NEW CHALLENGES AT ANY AGE
Jenn Drummond
Gail Gensler
I t is never too late
REFRESH YOUR
to start your HEALTH & WELLNESS
ALIGNMENT
JOURNEY
Meg Burton Tudman
Andrea Schwartz
INTO THE WILD, WE GO... OUT OF THE FIRE WE CAME TAYLOR SAPPINGTON
August is like the Sunday Of Summer!
stock.adobe.com | ink drop
“When life gives you a rainy day, play in the puddles.”
EDITING Best Holistic Life Magazine BEST HOLISTIC LIFE LLC ALL RIGHTS RESERVED https://bestholisticlife.com Cover Image © Alondra Vega @alondravegaphotography Chief Editor: Jana Short Editors: Dr. Dixie Short, Jessica Schreib Layout: Jessica Schreib U Schreib.Design, Germany. Images: If not otherwise specified, images belong to the creator of the articles. Any reproduction, publication or distribution is copyright infringement.
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Jana Short ABOUT THE EDITOR
Jana Short is a renowned global influencer & an award winningmindset coach. She is an NLP, RTT Practitioner, best selling author, public speaker, host of Oh, My Health… There is HOPE! Podcast, and Best Holistic Life magazine editor. Jana currently works creating online global influencers, teaching her clients to remove blocks holding them back and how to start that love affair with their potential online clients. She has recently been recognized and featured on the cover of San Francisco Soeleish Magazine 2022, Los Angeles Entrepreneur Magazine September 2021 issue as Los Angeles #1 Mindset Coach two years in a row. Monica Garg’s “Influential Women of the World-Global Influencers” 2020, Las Vegas Entrepreneurs Magazine “Top 25 Entrepreneurs for 2020” issue, and the cover of December’s Best Holistic Life magazine. Jana is getting the message of hope out into the world in a huge way, changing the world one inspiring story at a time.
Catch Jana on: https://www.janashort.com/
! /BestHolisticLifeMagazine " /janashortofficial # /c/OhMyHealthThereIsHOPE
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Best Holistic life MarcH 2023
TABLE OF
CONTENT Cover Story 60
Into The Wild We Go... Out Of The Fire We Came
Mindset 7
Refresh Your Alignment
19
Lifestyle Factors Greatly Influence Brain Health!
25
Three Life-Changing Lessons That Could Possibly Change Your World...
35
"Little T" Vs "Big T" Which Trauma Is More Toxic?
53
The Silent Threat
71
Spring Equinox
79
The One Secret Your Mama Didn't Tell You About Fixing Your Messy Life (Don't Worry Girl I Got You)
123
The Essence Of Your True Self
125
I Found Breathwork And It Changed My Life
Inspiration 14
I Almost Died... And Then I Climbed Mt. Everest
17
Saying Yes To New Challenges At Any Age
23
7 Words You Must Remove From Your Vocabulary To Be Successful
34
What Is Your Soul Superpower?
46
Fairies, Pirates, Celtic Saint Patrick, And The Sacred Shamrock
50
A Powerful Method To Naturally Calm Anxiety And Stress Quickly
55
Ask Sheryl And March Into Spring
57
Time To Get Rid Of Negativity In Your Life!
73
Growing Your Money Tree
77
Where Can Storytelling Take You In Your Business?
83
5 Ways To Make Your Relationship With Your Partner Stronger
94
The Value Of Hope
111
Four Ways That ‘Paying It Forward’ Helps Your Bottom Line
127
New Brain ... Who Dis?
137
Dream With Your Eyes Open, It Will Manifest
142
Put Engagement On The Fast Track With Instagram Stories
11 125
ta B l e o f co n t e n t
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Body And Health
29
67 85
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What Experts Aren't Telling You About Dieting Postpartum
29
Exercising After A Low Back Injury
38
Working Smarter Not Harder Towards Those Fitness Goals
41
It Is Never Too Late To Start Your Health And Wellness Journey
67
Healing Foods - Filler Foods - Harmful Foods.
85
Biohacking Basics: The Key To Enhancing Your Body
91
Health Breakthrough Discovered By Retired Navy Seal
114
Celiac Saved Me
115
Five Simple Tips To Improve Heart Health
118
What Is A Woman? A Tribute To Women's History Month
121
Finding Movement Freedom
129
Bone Building Tips
132
Relax...Magnesium To The Rescue!
136
Regulate Your Period, Restore Your Life
Oil Of The Month 89
How Much Do We Love Geranium?
Recipes 96
Seasonal Recipes To Help You Live Your Best Life!
From The Team 143
Monthly Energy Update
145
Total-Body Dumbbell Workout
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Best Holistic life MarcH 2023
Meet
m
the Tea
D i Pa l s H a H
@spiritawakenings "The Body Whisperer"
Gail Gensler
DaWna caMPBell @dawnacampbell811 The Mind Whisper
MarK antHonY
@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author
KiM HoPe
n at H a l i e B ot ro s
Dr. DiXie sHort
@AskDrDeeDNM Doctor of Natural Medicine
tHeresa BYrne
@thebon_vivantgirl The Bon Vivant Girl
https://theresabyrne.taplink.ws
JUDY HaHn
Pat r i c i a r i l e Y
@Gailgensler Pro aging fitness enthusiast
@hopeforyourfitness Certified Nutrition and Personal Training Coach
@judybrierhahn Functional Medicine Coach Owner of Hahn Holistic Health
@MDRLABS Founder MDR & Clientel
Pa U l i n e coX
anDrea scHWaWrtZ
Dr. lUlU sHiMeK
Brittinie WicK
@paulinejcox Functional Nutritionist
l .Y. M a r l o W
@lymarlow Author, Influencer,.Host of Stop Living with Monsters Podcast
JUlie MicHelson
https://juliemichelson.com/ Autoimmune Coach
@a.b.s.mindbody Health Coach
@drlulushimek/ Naturopathic Physician and expert in genetic health
@brittiniewick_fitness Health Coach & Fitness Trainer Picked Top Fitness Coach
elena BieDert
taY lo r s a P P i n Gto n
WilliaM BranUM
https:// linktr.ee/elenabiedert Coach
aMBer Winn
@the_inner_love_coach Life Coach
@tayloredwellbeing Muliti-modality Practitioner
VirGinia oMan
https://virginiaoman.com/ Mental Health Counselor
@William.r.branum Naked Warrior Recovery
MUneeZa aHMeD
https://muneezaahmed.com/ Medical Intuitive
ta B l e o f co n t e n t
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Best Holistic life MarcH 2023
REFRESH YOUR ALIGNMENT BY MEG BURTON TUDMAN
We’re here to live a life we love! As superwomen, we’re doing
Explore what you read, watch, stream, listen to, and scroll
all the things and checking all the boxes of external success.
through. Use that new awareness to evaluate what serves you
We’re the glue that holds together our friends, communities,
best and curate inspiring and empowering media exposure.
families, and organizations. We’re sought out for our strengths
As best you can limit your experiences with content that
and recognized for our achievements. With all that effort, it
drags you down.
seems impossible that we feel unfulfilled. Yet we often do.
Nourishing Your Body
Something is missing because what it looks like on the outside
Your body, specifically your tissue hold your past experiences,
is a stark contrast to how it feels on the inside.
trauma, and daily stresses. This holding can present itself as
When there is misalignment between our mind, body, and soul,
physical tension or ailments. Your power for alignment lies
we often feel unfulfilled. We’ve prioritized the external actions
in your ability to release and reset.
and there isn’t space to nurture our essence. Integrating the
Physically move your body to wipe the slate of your mind clear
mind, body, and soul and nourishing each of them through
and let go of tension. You don’t have to spent hours at the gym
helpful practices empowers us to limit negative distractions
to benefit from this, start with as little as five minutes a day
and reconnect to our true self. I invite you to consider the
to positively impact your body. Find something you enjoy,
following inspired actions to realign and create a life you love.
it can be anything that gets you moving – dancing, yoga,
Nourishing Your Mind
walking, even high kicks! What’s most important is that you
Your mindset and especially your self-talk are either tools
do something physical that you like because it’s supposed to
that free or tools that limit. Your inner monologue is probably
make you feel better, not worse. You’ll also be more likely to
deeply ingrained, and you may not even notice its effect on
stick with something you enjoy, so set yourself up for success
you. It’s your perception, though, that creates your reality, and
and experiment until you find your movement winner.
your thoughts have an incredibly strong impact on your life.
Breathe deeply to relax. Breathing is the only system in your
Meditate to cultivate moments to pause and get out of your
body that’s automatic, but that you can also control. Try Dr.
head. A meditation practice is instrumental in helping you
Andrew Weil’s 4-7-8 Breath. Close your mouth and inhale
notice your thoughts and silence critical self-talk. The power
through your nose to a mental count of four. Hold that breath
of the pause to reset and begin again is immensely helpful.
for a count of seven. Then exhale completely through your
Instead of spiraling into old thought patterns and snowballing
mouth, making a whoosh sound to a count of eight. Repeat
into hurtful internal narratives, meditation helps us replace
this cycle four times. You can do this breathwork exercise
that negativity with positivity.
as many times as you’d like throughout the day for four
Complete a media audit to embrace high vibrational energy.
cycles each time.
refresH YoUr aliGnMent
Meet Meg
FREE Reset Your Mindset for alignment
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Best Holistic life MarcH 2023
Nourishing Your Soul Your soul is the most abstract of the three alignment components. Consider the soul as the spiritual principle embodied in each of us, it’s our total self. When your soul is in alignment with your mind and body, there is an innate knowing that all is well and you’re motivated and invested to create and engage. Connect with others, as well as with yourself to generate meaning and purpose. Invest in relationships where you can show up vulnerably and authentically. Be an active participant in these relationships and be as willing to give as to receive. Make time for yourself for stillness, silence, and introspection. Use connection to get clear on what resides in your heart. Focus on what you enjoy to enhance your energetic frequency. Experiment with different conscious actions empowering yourself to determine how you want to invest and spend your energy. This clarity helps you determine your values and priorities, which can then help you honor your truth rather than someone else’s. Living a life you love is an inherent right and you’re absolutely worthy of it. I’m confident you will be unstoppable when you’re aligned in mind, body, and soul. Even better, this reconnection with your true self is sustainable and renewing your highest priorities is fulfilling. I invite you to transform and realign by taking responsibility for yourself. You’re the only person who can change you. Take back your power and start living a life for you, by you, and about you. I’m already celebrating you for your commitment to refresh your mind, body, and soul alignment!
Connect with Meg: https://www.megburtontudman.com/
aDVert
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SIZE DOESN’T ALWAYS MATTER You can be a size 2 or a size 10, as long as you are not happy you cannot be healthy. “If You Are What You Eat Should I Eat a Skinny Girl?” is an ANTI-diet book. It is a guide to living life to the fullest potential, where through my experiences and my struggles I motivate you, make you laugh, and help you get on the road to a happy, healthy life.
GRAB MY FAVORITE TIPS FROM MY BOOK: >> Learn how to lose weight without going on a diet >> How to define your Happy Foods >> Tricks on eating more intentionally >> How to live a Bon-Vivant girl lifestyle and love yourself
Buy now on Amazon!
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Best Holistic life MarcH 2023
WHAT EXPERTS AREN'T TELLING YOU ABOUT DIETING POSTPARTUM BY ELENA BIEDERT
As a new mom, it’s easy to get lost in all the different recommendations
postpartum. Iodine can be found in dairy products, eggs, seafood, or in
you hear literally about everything. Things you should or should not
iodized table salt. Choline can be found in dairy and protein food groups,
do. Things you should implement in your and your newborn’s life, and
such as eggs, meats, seafood, beans, peas, and lentils.
things you should avoid. Oh, these “shoulds” and “shouldn’ts”! Aren’t
But what about coffee?! Don’t worry. Especially after nights with little
they exhausting??
sleep, you can still have a cup of your favorite coffee! CDC recommends
Nutrition after childbirth is one of those “things” too. Especially if you
consuming no more than 300 milligrams per day, equivalent to 2 or 3
breastfeed, all the contradictory guidelines are highly confusing. The
cups of coffee. However, if your baby gets more fussy or irritable, you can
guidelines you might get from your primary health care practitioner, from
consider reducing caffeine intake.
your midwife if you have one, from your mom, or other fellow mom-friends
Australia
might not match.
Australian postpartum care experts encourage women to eat healthy after
Even worse, though, is how much these guidelines might differ among
their child's birth so they can return to their weight before pregnancy or
different cultures, countries, and regions! Some experts in one country
keep weight in a healthy range. Otherwise, they have similar guidelines as in
might say that dieting postpartum is totally normal and safe for both
the USA but recommended dosages of different micronutrients like iodine,
of you, the mom and the baby, while the experts from another country
folate, choline, iron, and others vary slightly from American numbers.
would say that you are not supposed to aim for weight loss at all while
UK
breastfeeding. Some experts will tell you that you can eat whatever you
National Health Service in England (NHS) lists different guidelines for new
want, while others will encourage you to avoid many foods. Obviously, you
moms and encourages healthy eating as well. A balanced diet with various
want only the best for your baby and yourself, so how can you understand
foods ensures the baby and the mom can get all the nutrients they need
which route to go with dieting postpartum?
and helps manage the weight postpartum. “Discussions with the health
Let’s first explore together what official bodies recommend and how you
provider should include practical advice about healthy eating and moderate
can apply these guidelines to your unique situation.
physical activity (e.g., 30-minute brisk walk) to achieve a gradual weight
USA
loss of 0.5 to 1kg (1-2 lbs) per week” – so NHS.
Center for Disease Control and Prevention (CDC) recommends adding
Germany and European Union
only about 330 to 400 kcal a day for well-nourished breastfeeding moms,
In Germany, some experts, including midwives, do not recommend diet
compared with the amount they consumed before pregnancy. A woman’s
after childbirth. They argue it with the increased nutritional demands
need for iodine and choline increases during lactation. That’s why the
your body needs, especially if you breastfeed. Breastfeeding increases your
Dietary Guidelines for Americans recommends lactating parents consume
energy expenditure by 500-600 kcal a day, so often, moms would slowly
more foods rich with iodine and choline daily throughout the first year
lose weight anyway, so they say.
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On the contrary, the European Institute of Breastfeeding And Lactation doesn't see any harm in a moderate weight loss of up to 2 kg or 4.4 lbs in a timeframe of a month. A very low calorie is not recommended, though. Regarding this Institute, even if it wouldn't change your milk's quality, it could reduce the amount of milk. In general, it's also recommended to eat everything that a new mom finds tasty without trying to eliminate any foods. Interestingly, it's commonly recommended to drink more fluids if you breastfeed. However, according to research, excessive fluid intake could reduce the amount of produced milk.
Advocate for yourself and your baby As you see, there are so many different guidelines and recommendations, but they all are to ensure that you and your baby feel the best. While you should always listen to your health provider, you can still advocate for yourself and your baby if something feels off or you crave specific foods. You know your body and your baby the best! If you eat a balanced diet and incorporate various nutritious foods into it, you will be on the right track. To support your food choices, I created a shopping list of top foods a new mom needs and added special considerations if you breastfeed. Download it, so you always have it on hand!
Meet Elena: https://linktr.ee/elenabiedert
Meet Elena
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Best Holistic life MarcH 2023
Meet Jenn
i a l M o s t D i e D. . . a n D t H e n i c l i M B e D M t. e V e r e s t
I ALMOST DIED... AND THEN I CLIMBED
MT. EVEREST BY JENN DRUMMOND
My body is slammed one way, then the other. I have
was imminent; there was no room to get out of the way.
suddenly become a pinball in an old-fashioned arcade
Somehow, my thought process in that split second was
game, bouncing against the glass of my vehicle before my
crystal clear: If I am allowed to continue living, I will do so
seatbelt abruptly stops the motion and jerks me back in the
differently. With more passion. More joy.
other direction. Over and over and over I roll during the
The doctors at the hospital couldn’t understand how I could
most violent somersault of my life.
still be alive: never mind the fact that I was able to walk out
The car finally skids to a halt and for a moment everything
of the ER with no injuries aside from a concussion. “This is
is still and quiet. The first thing I notice is the sound of my
what a miracle looks like,” they said.
own breath. Okay, I’m alive. That’s a good place to start.
That line became a mantra of sorts as I considered how my life would look in the “after.” Yes, the outcome of my
Are you okay? Are you okay? I hear the man’s panicked
accident was a miracle. But my life was a miracle even
voice faintly at first, then louder.
before that. After all, the probability of being born with my exact characteristics is about 1 in 400 trillion (the same goes
Am I okay? Friend, I have absolutely no idea. All I know is
for you, by the way). I’d say that’s pretty miraculous. And I
that I’m not ready to face the reality if life as I know it is
realized that I needed to do a better job celebrating it.
over.
Now let me be clear: I was in no way unhappy with my
My visual field slowly starts to clear. I notice that I am
life before the accident. I had a successful business and
hanging upside down in my wrecked car, with a worried
seven (yes, seven) beautiful children. I absolutely wasn’t
face trying to get my attention through the space where my
miserable, but I also wasn’t ecstatic. I was living right
windshield used to be. I close my eyes, wiggle my fingers
smack in the middle of those two extremes, just as most
and toes. I can feel them. Good sign number two.
of us probably do. When my car was careening toward
Someone extracts me from my ruined car and loads me
imminent destruction back in 2018, it became very clear
on a stretcher. I close my eyes against the flashing red
that when all is said and done it’s just me and life. I have
and white lights of the ambulance and try to take myself
all these kids, I have all these roles… but at the end of the
back to the moments right before the crash. The accident
day I’m going to check out of the world by myself. This
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Best Holistic life MarcH 2023
understanding gave me a unique sense of courage. I have very little control about when I will leave this life, but I sure do get to decide how to live while I’m here. I can choose a new beginning at any time. The car accident was life altering, to be sure, but it’s not like it suddenly gave me superpowers. It didn’t somehow give me more time in the day (don’t I wish) or increase my lung capacity. What it did change was my mentality. I decided that I would find the things I likely couldn’t do when I was 80 and instead do them now. Rather than throw a blowout party for my 40th, I would celebrate by climbing one of the world’s tallest mountains. Thanks to pressure from my son (who reminded me while completing his math homework that our family does hard things), I began working with a coach in preparation to climb the tallest: Mount Everest. He understood my personality from the very beginning and suggested a challenge called the Seven Seconds: summitting the second tallest mountains on each continent. If I succeeded, I would be the first woman to do it. That was all the convincing I needed. I’m currently well along on my quest to complete Seven Seconds (I’ve summitted five of them so far) and have oriented my life around the constant possibility of new beginnings ever since walking away from the accident. I break my day into four quarters, giving myself the ability to start with a blank slate if one quarter didn’t go the way I hoped. I also pick one day per month where I set an alarm on my phone to go off once every hour, prompting me to take a minute to connect to myself. Am I doing what I want to be doing in this moment? Am I showing up the way I want? This practice forces me to take myself off cruise control and be present. You don’t have to wait until you have a near death experience (I genuinely hope you’ll never have one) to start living from a place of wonder, curiosity, and possibility. New beginnings are available to us every single time we take a breath. You are alive to experience this world, and you should treat that fact with the reverence it deserves. Say hello to that stranger, book that plane ticket to the city you’ve always wanted to explore, call up that family member you haven’t talked to in a while. New beginnings are available to let us explore our curiosities, which are messages that direct us to the things that are meant for us. Be brave enough to start again. And again. And again. After all, the space between the beginning and the end is where the richness of life is lived. How are you going to use your time?
Connect with Jenn: http://www.jenndrummond.com
i a l M o s t D i e D. . . a n D t H e n i c l i M B e D M t. e V e r e s t
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Best Holistic life MarcH 2023
SAYING YES TO NEW CHALLENGES AT ANY AGE BY GAIL GENSLER I love a good challenge. I love the thrill of chasing
mind and body, for you are diving headfirst into
something down, making progress little by little as
the unknown. As I always say, “What’s the worst
I move towards that finish line. Once the challenge
that can happen?” You don’t love it. So? It wasn’t
is complete, it's onto the next one. A new mountain
enjoyable, so don’t do it again!
to scale. This way of living is part of what keeps me
This is the kind of thing that keeps you intentionally
feeling vibrant and energized in my 60s: new and
engaged in life
interesting challenges as often as possible.
Familiar Culprit
For many, however, this is not their mindset.
Aaaas usual, negative aging stereotypes are the
I have encountered so many people, especially
main culprit behind people in midlife and beyond
in midlife and beyond, who don't look at life
not taking on new challenges. Society tells us
through this lens. It seems like, when they get to
that, by that point in your life, you should have it
be a certain age, people tend to commit to a life of
figured out and you deserve to rest and relax. You
minimal struggle. No new challenges.
know what you like, you know what you don't like,
This doesn't really make sense to me, and as a
and that's all there is to it. Hell, they even gave the
pro-aging lifestyle influencer and model, this is
concept of tackling new challenges or adventures
the kind of mentality I am trying to change, the
at this age a negative name: the "midlife crisis."
legacy I want to leave. That's MY challenge.
Who's to say a 50- or 60-something-year-old
Feed Your Curiosity
person hasn't decided against trying something
Remember when you were a kid and you came
new for fear of it being labeled a "midlife crisis?"
across something new and exciting? Odds are, you
That's what keeps me, Gail Gensler, charging
didn't worry about the potential repercussions or
along on my journey. Changing the narrative
every single negative outcome that could come
about aging through fashion, fitness, and lifestyle
out of a situation. You probably just went for it
influencing is a MASSIVE undertaking. So massive
head-on, eager for an adventure. That's the kind
that, admittedly, there's a chance I won't live to
of attitude people tend to lose. That innate sense
see the day when those my age are treated like the
of curiosity about the world.
capable, vibrant people we are.
I'm certainly not saying to be reckless. But I am
Yet I keep on pushing the boulder up the hill, little
saying to embrace your curiosity. This applies to
by little, every day. This challenge, along with the
trying new cultures (TRAVEL TRAVEL TRAVEL!),
smaller ones I set for myself, is what keeps me
new workout routines, new eating protocols, and
curious, active, determined, and evolving as a
anything else that you're unfamiliar with, but
person. A 61-year-old should be a finished product
that you know might pay dividends for you once
in this life? Hardly.
you've tried it. How do you know your favorite
Find that thing you've always wanted to try and
travel destination that will expand your personal
pursue it with every ounce of effort you have.
growth isn't just sitting out there, waiting for you
Win, lose, or draw, you'll have come out of it a
to visit? How do you know you won't instantly fall
smarter, stronger, more stimulated, and overall
in love with boxing, spinning, yoga, Pilates, or any
better version of yourself, no matter if you're 25
other exercise routine you've never tried before?
or 85. As Dr. Seuss said, "Today is your day, your
Are you sure your current nutritional program is
mountain is waiting, so get on your way!"
the best one for you, and that a different one won't make you feel 10X better? All of these new concepts are stimulating for the