Health Wisdom Issue 5 by Read Publishing

M A G A Z I N E

KRISTEN COFFIELD:

Inflammation Is Taking Over Our World

Womenâ&#x20AC;&#x2122;s New Midlife Crisis Meet Sheri Salata

Staying Healthy During COVID-19: Hacks To Boost Your

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How Healing Your Gut Health CAN IMPROVE YOUR MOOD

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Contents Advertising Enquiries:

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Kristen Coffield: Inflammation Is Taking Over Our World Ellie Fabra: How Healing Your Gut Health Can Improve Your Mood

Dr Christiane Northrup: Dodging Energy Vampires

Dr Perlmutter: Brain Matters

Celebrities Aging Gracefully

Worries Keeping You Up At Night? Ada Calhoun Can Help

Sabrina Ridaura: Already Ditched Your New Yearâ&#x20AC;&#x2122;s Resolution? Try This Instead

Sheri Salata Shares Her Journey To Self Love With Us

A Recipe To Share With Friends & Family

How Building Micro Habits Can Help You Get Healthy by Nadine Pourier Blumenshine

5 Hacks To Boost Your Immune System Today

Health Wisdom Must Reads

ALL RIGHTS RESERVED Reference to any specific commercial product, process, or services by trade name, trademark, manufacturer, or otherwise, does not constitute or imply its endorsement or recommendation by READ PUBLISHING. Links outside of this publication are provided for user convenience and do not constitute or imply endorsement, recommendation, or favouring by READ PUBLISHING. The publisher or any of the editors, writers or contributors will not accept responsibility or liability for the correctness of information or opinions expressed in the publication. All material submitted is at the owners risk and while every care will be taken the publisher does not accept liability for loss or damage. No person, organization or party can copy or re-produce the content on this site and or magazine or any part of this publication without a written consent from the editorsâ&#x20AC;&#x2122; panel and the author if the content, as applicable. The publisher, authors and contributors reserve their rights with regards to copyright of their work.

Dr Christiane Northrup

Dr Christiane Northrup, M.D. is an ob/gyn physician, a leading authority in the field of women’s health and wellness, and a New York Times bestselling author. Her titles include Women’s Bodies, Women’s Wisdom, The Wisdom of Menopause and Goddesses Never Age: The Secret Prescription for Radiance, Vitality and Well-being. In Making Life Easy: A Simple Guide to a Divinely Inspired Life (Hay House, 2016) Dr. Northrup revealsher secrets to mind/body/spirit wellbeing. Dodging Energy Vampires (Hay House 2018) offers radical upstream preventive medicine. Dr. Northrup embraces medicine that acknowledges the unity of mind, body, emotions, and spirit and teaches women to create health by tuning into their inner wisdom. drnorthrup.com

Dr. Perlmutter is a Board-Certified Neurologist and five-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Dr. Perlmutter’s books have been published in 36 languages and include the #1 New York Times bestseller Grain Brain, The Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, The Grain Brain Whole Life Plan, and Brain Wash, co-written with Austin Perlmutter, MD. He is the editor of The Microbiome and the Brain authored by top experts in the field and published in December 2019 by CRC Press. drperlmutter.com

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Dr. David Perlmutter

Kristen Coffield, the founder of The Culinary Cure, is the pioneer of culinary resilience - the shockingly simple concept that food can help us live younger, longer and better lives. Kristen is an author, educator, and culinary disruptor; she teaches the power of food and habit, to live healthier, happier lives. She believes plant-based diets hold the key to enhanced wellness and disease prevention; and that creating powerful culinary habits is a superpower for productive, purposedriven humans.

Kristen Coffield

Kristen is a regular contributor on Good Morning Washington, ABC7, and Fox5, where she inspires and motivates viewers to take charge of their health. Kristen’s articles, videos, and recipes are available at: theculinarycure.com

Sheri Salata is a writer/producer, co founder of thepillarlife.com and co host of the podcast The Sheri + Nancy Show. Her current ventures are the evolution of her 20-year career with Oprah Winfrey. Her action-packed days as Executive Producer of The Oprah Winfrey Show were chronicled in the acclaimed docuseries Season 25: Oprah Behind the Scenes. Sheri also served as Co-President of Harpo Studios and OWN, the Oprah Winfrey Network. She has been named one of Fast Company’s 100 Most Creative People in Business, The Hollywood Reporter’s Women in Entertainment Power 100 and the 2017 Feminist Press Power Award winners. Sheri is a proud Iowa Hawkeye. sherisalata.com

Sheri Salata

Ada Calh oun is author of the New York Times bests eller Why We Can’t Sleep: Wome n’s New Midlife Cris is, an expans ion of her viral stor y for Oprah. com and a “ gene ra t ion-defini ng explor ation of the new midlife cris is faci ng Gen X women and the unique circ ums tances that have brought them to this point.” adacalhoun.com

Ada Calhoun

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Nadine is a Wellness Coach who helps women shed those last few pounds that they just can’t seem to lose. Through nutrition and exercise, she guides clients in building an effective life-long plan that will keep them at their healthies for years to come. Her clients feel better, look better, gain confidence, and know that they have the capability to maintain their healthy lifestyle after partnering with her. npbwellnesscoach

Nadine Pourier Blumenshine

After discovering she was Celiac and surviving a stroke at 36, Ellie had to make some major changes in her life. She embarked on learning everything she could about natural health, nutrition, mindfulness and the power of positive thinking. Her studies in this field have led her to become a Certified Holistic Nutrition & Health Coach member of the Canadian Association for Integrative Nutrition, the Canadian Association for Natural Nutritional Practitioners and the Canadian Health Coach Alliance. These days, Ellie is a wellness advocate, gut health and food allergies specialist, and she specializes in improving her clients’ relationship with food, clean eating and living a more fulfilling and mindful life.

Ellie Fabra

elliefabra.com

Sabrina is a mother, wife, daughter and coach. Her passion is to show exhausted and busy parents that they can live a healthier life. Through her expertise in women’s bodies, nutrition, emotional eating and training, she designs personalized programs for all her clients. Some of Sabrina’s certifications include NASM Personal Trainer, PN Nutrition Coach, ITN Emotional Eating Specialist, DNAFit Health Coach and NLP Practitioner approved by the Spanish Association of NLP.

Sabrina Ridaura

sabrinaridauraofficial.com

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Editor In Chief What is the ‘new normal’? As I sit here, trying to gather my thoughts for our next issue of Health Wisdom Magazine, the world around me has done a 180. Among my colleagues and friends, I see people fighting valiantly to hold onto a sense of normalcy. School drop offs replaced by kitchen table classrooms, social gatherings with friends replaced with Zoom meetings, a quick visit to the grandparents replaced by texts and Facetimes. And it suddenly hit me - this situation is changing the world forever. Our old normal is gone as the legacy of this pandemic will be remembered for decades to come. During my interview with Dr Northrup on page 20, we talked about 2020 ringing in a new era, one that is supposedly better than the last. And you might wonder how that can be true in light of the current world pandemic, but to that I say our response to this crisis will be determined by our emotional and spiritual readiness. Do you agree? I would love to hear your thoughts on the matter, so please do drop me a line so that we may continue this conversation. If you’re ready to tackle the bull by the horns and clean up your pantry, your cleaning

supplies, and also the rest of your life, take a look at what the wonderful Kristen Coffield shares with us on page 8. Her ability to inspire and motivate you to live a life of intentional wellness is something I truly admire. I am sure you will find her journey just as inspiring as I have. We also had a delightful discussion with Dr David Perlmutter, which you can find on page 24. Dr Perlmutter is a board-certified neurologist and author of Brainwash. His passion for helping people maintain their health and prevent diseases as they age is truly infectious (no pun intended), especially since he isn’t afraid to call a spade a spade! If stepping into your new normal has you scared, take a look at the inspiration Sheri Salata shares with us on page 40. From working with Oprah Winfrey for 20 years, to stepping into her own power and rewriting her dream life, her journey will spark your courage and remind you to truly believe in yourself. And yes, our new normal has changed. Are you ready for it? Until next time,

Elanya www.healthwisdommagazine.com.au

INFLAMMATION

A bigger problem than what we think with

Kristen Coffield

43% of our daily actions are unconscious habits.

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I first met Kristen in the world of Instagram in 2019. I was instantly drawn to her energy and vitality, and the love she seemed to exude for all in the field of women’s health. We soon made a date for a zoom call early one morning, and as we talked we realized we had a common goal in mind: empowering women to take charge of their own health! Her message is one that rings true for many women - yet the mainstream media are all too concerned with selling advertiser’s products, often at the cost of reader’s health. Kristen offers a fresh new perspective on this topic as she isn’t afraid to tackle the bull by the horns, something she has had to do to ensure her own health (and relationships) stand the test of time. Follow along in her journey and be inspired by this dynamic culinary disruptor.

Kristen, can you tell us how The Culinary Cure came to be? What happened to make you follow this path to become an author, educator and a culinary disruptor? I believe that everything happens for a reason. I literally woke up one day and couldn’t find myself in the life I was living. In that moment I knew that this could NOT be what the universe had planned for me. I had to put the oxygen mask on myself and I took back control of the things I could. I took a good hard look at what was within my control and I just started with food. Food has always been my medium. I worked for a caterer in high school, had my own catering company in college and then again after I was married. I used food to show

people how much I cared, by preparing meals with love, entertaining generously and always being there with a meal for a sick friend. When my life got complicated and difficult, when I felt hopeless, I turned to food as a form of self care. When everything in my life felt out of control I could still control what was on the end of my fork. Like many women I was capable, a dedicated wife, mother, daughter, sibling and friend. I gave back to my community and juggled work, family and obligations. My life had become unrecognizable to me, and I knew other women found themselves in the same predicament. There was no handbook for rebooting your life when it falls apart in midlife. The Culinary Cure became my passion platform to teach the power of our little every day habits to create resilience, purpose and happiness.

What was the pivotal point where you decided enough is enough? The rope was long, but when I got to the end of the rope I was done. As women we often build a life being all things to all people, but ourselves. My lowest point was decades in the making. I had become expert at being busy, a super fixer, perfectionist, go-to person. My world had gone from being a big world with lots of people and commitments, to being a small world where it took everything I had to get out of bed. When there is no more rope you have only 2 choices. Let go and fall, or climb back up. I chose to climb.

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The starting point was by using food to nourish my body, brain and soul. Then I began to get back to the gym, and one day at a time I rebuilt my life. More than that I built a career and I help other women do the same.

Has changing your lifestyle been an easy journey? 43% of our daily actions are unconscious habits. When we align our habits with our goals we can change just about anything. Mindless behavior is the enemy of a mindful life. I became mindful and asked myself “does this move me closer to the life I want to live? If the answer is no, then why would I bother?” I already felt as though I had lost a decade spinning my wheels and I wanted to make positive change. The journey to get to the point where I understood what I could control was hard, but once I got there I was like “what else can I change?”

Would you say other people can do this too, or is it destined for only a select few people? Absolutely anyone can decide to change their life. But here is the reason more people don’t actually do it. Research has determined

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that only 3% of all adults take the time and effort to plan for the future. Yet, those 3% accomplish five to ten times more in their lifetimes than do the other 97%. People spend more time planning vacations than they do planning their lives. When we take the time to clarify what we want to achieve in life we are more likely to make it happen. Too many of us let life happen. But it can feel very lonely and scary to find yourself in a situation where you don’t feel like you have a plan or resources. My journey was so profound, because it made me realize that just having a plan for food was actually powerful enough to turn into a plan for other things.

What were some of your biggest challenges along the way? I had to get out of my own way. Years of stress had rewired my brain and I was living in fight or flight mode most of the time. Financial resources were scarce, I had lost my confidence( shocking but true ;-) I felt very alone and trapped in my life. During this time I lost my mother to breast cancer, my father to Alzheimers disease, my marriage was in trouble, our finances were

My journey was so profound, because it made me realize that just having a plan for food was actually powerful enough to turn into a plan for other things.

scary, I had Thyroid cancer, our last child left for college and my dog died. I look back and I realize I was struggling with depression on top of everything else.

Would you say that making small lifestyle changes is a “set and forget” kind of program, or is ongoing effort required? When you create the right “conditions of life” you are aligning your habits with your goals. Remember 43% of our daily habits are mindless repetition. I love teaching people how to create conditions that make it easy to stay focused

and happy in their lives. Who doesn’t feel great after a terrific sleep, or when they have energy and mental focus, a body they love that loves them back and resilient health? Thats the stuff that motivates us to stick with it. We are talking about creating a lifestyle to support a great life!

Why would making SMALL lifestyle changes make a big difference? Isn’t it the big changes that delivers big results? Guess what? Diets don’t work. Sure you lose weight, but most people go off a diet and gain the weight back, plus more. What does work is making little changes that add up over time.

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The little things we do over and over have a big impact over a lifetime. Each day is a stand alone. Did I drink enough water, exercise, eat intentionally, sleep well, be a good human.

What mindset changes were necessary in order for you to make these changes, Kristen? I wanted to put the wellness odds in my favor and I also needed to create a lifestyle that would allow me to navigate all the things that make life worth living. Food and wine, travel, family, dining out and a social life. I wanted mental clarity, I had been dealing with stress related brain fog and I was over it. I knew that in order to create the “right” conditions of life I needed a schedule. This is my 5/2 plan. 5 days a week my

husband and I eat a clean, largely plant based diet, we get up at 4:15 am and workout, we go to bed early and we measure our water to make sure we are fully hydrated. No booze, no crap food, no cheating. It’s any 5 days, most of the time, because life happens and when on vacation every day is Saturday. This way we are always putting the wellness, productivity, and feel good odds in our favor.

Who do you help mostly through your programs? Life is a tough sport so we all need to be on a good team. There are many ways I try to meet people at the intersection of lifestyle and wellness. My Instagram @kristencoffield is a rich source of daily inspiration, I have a wonderful free download at www.

We are talking about creating a lifestyle to support a great life!

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Health & happiness go hand in hand.

theculinarycure.com, Healthy Habits 101, to help anyone start making positive change. I also have a private Facebook group The Culinary Cure Kristen Coffield. Those are all starting points. Making a commitment and fast tracking it with coaching is one of the most effective ways to create lasting change. Having skin in the game, someone holding you accountable, and a schedule makes it a plan. Early in this conversation I talked about the 3% of people who actually plan their lives, and how they will accomplish 5-10 times more in their lifetime than the other 97%. The people I coach are ready to commit to change and do more with their lives.

How do women feel after you have helped them make these small lifestyle changes? Do they see an improvement in their health? When we learn how to put our health first everything else falls into place. Remember diets donâ&#x20AC;&#x2122;t work. But when we put wellness first, a healthy weight, feel good hormones, improved sleep, reduced stress, a body we love and more fall into place. Being healthy is what helps us look and feel great. When that happens we have confidence in other areas of our lives as well. Health & happiness go hand in hand.

You mentioned during our conversation that you see a lot of inflammation in the world. Our bodies are inflamed, our relationships are inflamed, and even our planet is inflamed. Can you give our readers some examples of how you see this playing out in peopleâ&#x20AC;&#x2122;s lives? What are the danger signs to look out for? Inflammation is a chronic problem in the world and in our bodies. Things that are bad for the planet are bad for us too. The massive amounts of chemicals being used in everything from manufacturing, to farming to food is all linked to inflammation. That includes things we buy and use in our homes, yards and in and on our bodies. We are also living in a time of information overload, which can feel scary and overwhelming. Not to mention social media and the addiction to our gadgets. All of which drive up stress, which is a form of inflammation and amplifies existing inflammation. Plus being on our gadgets is interfering with our sleep, and sleep is crucial for mental and physical detoxing. When we donâ&#x20AC;&#x2122;t get enough restorative rest our bodies crave sugary things and caffeine and it becomes a cycle of stress, technology addiction, inflammation and ultimately impacts our health. All the things we can control in our environments should be managed so they do not manage us. We can choose to support local farmers and businesses. Eat more foods in season, because they did not have to travel and be stored. Shop with intention and only buy what we actually need. Manage technology as a www.healthwisdommagazine.com.au

tool for information with parameters. You can NEVER get back the time you spend deleting spam. Not use chemicals when we have a choice. Eating, sleep, exercise and mindfulness are all practices. We can practice doing them better because it helps bullet proof our heath and control out of control inflammation. If we want to look and feel good we need to take control of the things we can. Stop being willfully ignorant about the habits we hold on to that do not support us. And decide to be mistresses of our wellness destiny. I am 61 and I look and feel better than any other time in my life. I wake up each day with a sense of passion and purpose, I have created the conditions of life to support the life I want to live. I travel intentionally through life making decisions in real time. Thatâ&#x20AC;&#x2122;s not to say I dont eat birthday cake and drink margaritas. I do. But in an inflamed world I choose to dial down the inflammation with my every day choices. We just do today and then tomorrow try to do better.

In your opinion, where do we start tackling this big problem? Every single day we vote with our consumer dollars. I use an app called buycott. It allows me to scan the bar code on products and find out more about their parent company and business practices. I always try to choose products and services that align with my values. If its good for the planet it is better for me. I encourage everyone to do the same. Think of your money as votes and be a mindful consumer. Buy less, buy better, and have a plan for everything you buy.

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What are some of the easiest steps we can implement to end inflammation in our bodies? • First we are omnivores. We are designed to eat plants and animals. However industrial farming practices and a demand for cheap food has us eating things and quantities we were never designed to eat. Chemicals are in food, but they are not food. • Cheap meat means we are eating too much meat. Industrial farming means we are modifying seeds and using massive quantities of chemicals to grow them. Processing means many nutrients are lost and additives are in foods. • If we want to dial down inflammation we need to eat a largely whole food diet, meaning we eat foods as close to their natural state as possible. Mostly plants. • We should minimize our consumption of sugar in all its forms, as well as sodium and unhealthy fats. Remember - if it wasn’t around when your great-grandparents were kids, skip it! • Avoid processed and fast foods I have a simple formula everyone can use to help manage inflammation. We are living in the middle of the chemical revolution. There has never been as many chemicals in our environment as there are now. An easy way to think about things is this. Did my great grandparents eat it or use it as kids? If not, I probably don’t need it either. Just because there are chemicals in food, personal care products, and cleaning products doesn’t mean they are safe.

Why would these specific steps help? I am basically suggesting that we use our bodies as they are designed and use the foods the body is designed to eat as a way to manage inflammation. We control what we can and make each day count. • Eat a largely plant based diet • Use personal care products made from natural ingredients • Clean your home with environmentally friendly products • Manage stress, it is a form of inflammation • Practice sleep, that is crucial for allowing the body and brain to detox • Drink more water • Exercise

How do you see the relationship between inflammation and immunity affecting us as older women? As women we have spent our lives prioritizing other peoples needs, often at the expense of our own. Midlife is a time to look at all of our habitual behaviors and stack the odds in our favor. If we lose our health we will spend all our time and money trying to get it back. NOW is the best time to start where you are, use what you have, and do what you can. To quote Arthur Ashe: “We need to dial down inflammation one day at a time.” Inflammation in our bodies is linked to every disease we never want to have. A largely whole food, plant based diet will support a healthy gut, in turn boosting our immune systems. I promise you will NEVER regret making changes that help you build wellness resilience.

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What exciting things are you working on? What is next for The Culinary Cure? I am excited that my book How Heathy People Eat: An Eaters Guide To Healthy Habits, is being published in 2021 by Bent Frame Publishing. My book inspires healthy eating one bite at a time. Another exciting development is The Culinary Cure Master Class will re-launch in May. This is my signature program for creating the conditions of life in your own home for creating lasting wellness. The online program makes The Culinary Cure available to everyone everywhere. It includes my food journal breakdown, 5/2 plan, functional and celebratory foods and a Kitchen Intervention. 4 weeks of coaching to set you up for a lifetime of wellness habits. When we align our intentions with our habits everything is possible.

Where can our readers find more information about you? How can they work with you to end inflammation in their lives? • Follow on Insta @KristenCoffield www.theculinarycure.com & download Healthy Habits 10 • Join my FB Group The Culinary Cure Kristen Coffield • Get on the waiting list for my Culinary Cure Master Class online course or work with me directly. The Culinary Cure Consultation is a starting point that can change your wellness destiny!

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If there was one final tip you could suggest to our readers that would set them on the path to living a life of health and vitality, what would it be? Hydrate better. Most of us are walking around partially dehydrated and have no idea. I always say water is the low hanging fruit of wellness. A properly hydrated body needs between 70 and 130 ounces of water a day. Most of us don’t drink that much. Start each morning with 8-10 ounces (at least) of warm or room temperature water and then measure your water throughout the day. Aim to drink 8-10 ounces per hour for 10 hours each day. Hydration is the single most important thing you can do to keep your energy level up, flush toxins from your body, stay clear headed, and maintain a healthy weight. Proper hydration is an easy and inexpensive habit. There is no excuse for not starting your wellness journey right now by drinking a glass of water.

theculinarycure.com

Ellie Fabra:

In modern society we don’t make the connection between what we eat and our overall health. When choosing food, we tend to go for convenience, price or taste instead of focusing on the specific needs of our bodies, our age or state of health.

My perception of food and how the body works changed forever after attending nutrition school.

We rarely stop to think and make the connection between our gut health, dietary habits and our mental health.

The human gut is like a magic factory; so many chemical reactions happening per second! It is quite amazing how all the systems work together in tandem to break down food, assimilate it and dispose of it. Some health gurus call it the “second brain”.

Looking back a few years, if someone had told me that I could improve my mood by changing my diet I would have been very skeptical. But surviving a stroke at the tender age of 36 left me with no other choice than to take charge of my own health.

Magic

But exactly how is your gut health related to your mood? According to Psychology Today, several studies have proven that the intake

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of probiotics can be linked to a reduction of anxiety and depression. And even more studies are coming to light showing the direct link between the gut microbiome and the brain.

Depression and anxiety often go hand in hand with certain ailments of the digestive tract such as Celiac, Ulcerative Colitis, IBS or Chron’s disease.

The evidence goes as far as showing that depressed people are missing particular kinds of microbes.

By keeping your gut flora balanced, the good bacteria can help prevent infections and keep digesting fiber to produce vitamins.

Can you imagine what it would be like to improve depression with new nutritional based therapies?

It has been suggested that probiotic intake can also contribute to controlling allergy symptoms, reducing inflammation and improving our response to daily stresses.

Your gut flora can also be affected by the following: • • • • • •

Taking antibiotics Excessive sugar intake Lack of fiber in the diet Stress Alcohol consumption (Possibly) sleep deprivation

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9 Easy Ways To Improve Your Gut Health Today: • Include fermented foods in your diet, like Kimchi and Sauerkraut. • Eat yogurt and kefir. Even most lactose intolerant individuals can usually tolerate

“By alternating what you eat, you ensure you are giving your body the vitamins, minerals and amino acids it needs for optimal function.”

•

yogurt. There is also the option of having coconut yogurt or kefir. Eat insoluble fibers that will feed your good bacteria. Foods like nuts, beans, cauliflower and potatoes are good sources of insoluble fiber. Limit your sugar intake to no more than 1 – 1.5 ounces (approximately 25 - 40 grams) per day. Stay hydrated. For women the recommended amount of water intake is about 11.5 cups per day. Filter your water, at least your drinking water. By removing some of the contaminants from your drinking water, you are giving your gut flora a better chance to grow. Take a human strain probiotic. These are extracted from the intestines of healthy humans that have never had antibiotics. Limit your antibiotic use, have them only when absolutely necessary and take probiotics during your antibiotic treatment. Be mindful of changes in your digestion. As we age our digestion slows down due to a reduction in stomach acids and other changes.

Need A Boost? Have you ever heard of tryptophan? It is the precursor to serotonin; the happy mood stabilizing essential amino acid. Even though serotonin is a neurotransmitter, scientists at Caltech believe that approximately 90% of our serotonin is produced in the intestine. Eating foods that contain tryptophan can help the body to produce more serotonin. Foods rich in tryptophan include: • • • • • • •

Nuts Red meat Turkey Cheese Lentils Soy Tuna

It is important to eat a variety of foods and rotate them. By alternating what you eat, you ensure you are giving your body the vitamins, minerals and amino acids it needs for optimal function. I have personally experienced less infections, better mood, less anxiety and less severe allergies after incorporating probiotics into my diet. I saw it as a long – term health investment, and already I can see the returns on this investment.

elliefabra.com

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Dr Christiane Northrup:

Dodging Energy Vampires What are they and how do we avoid them? Dr Christiane Northrup, OBGYN and leading women’s health figure, knows what it is like to feel undervalued, sapped of energy and wondering, “am I enough?”. “After 40 years at the front lines of women’s health, I began to notice a pattern in myself and in other women, especially those who had mystery illnesses, such as Lyme disease, fibromyalgia, chronic fatigue, Hashimoto’s and thyroiditis. With my background in medicine and understanding character disorder from psychiatry I was able to put these things all together based on personal and professional

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experience. I finally realised I had been spending the better part of my life trying to please and be recognised by a certain type of person who didn’t seem to appreciate anything I did. My self-esteem was all tied up with whether they were interested in me or not,” Dr Northrup said. She describes ‘character disordered people’ as those who are larger than life, the selfproclaimed experts and highly attractive and charismatic – yet hide a darkness that weaves its way into those who are drawn to follow. We all know people like this, which Dr Northrup

estimates accounts for one in five people in our community. Empaths, or those who are born with the ability to see life through the eyes of compassion and caring, are usually the energy vampire’s target who disrupt their lives on every level – physical, emotional and sometimes even financial. Dr Northrup was spurred on to write a book to help other women who felt the way she did, those who were struggling through life trying to please others, but never finding satisfaction. Dodging Energy Vampires: An Empath’s Guide to Evading Relationships That Drain You and Restoring Your Health and Power, helps unravel this phenomenon and offer practical advice on how to spot energysapping relationships (professional, personal or otherwise) and reclaim your space.

“As an empath, we want to be compassionate, but what happens is we often overshoot. We give these people benefit of the doubt and then we doubt ourselves. Empaths are born with an inferior ego; we don’t feel good enough about ourselves, so we look for things to improve about ourselves, to keep that inferior ego alive,” she said. The first step in breaking this cycle is to own your power and right the wrongs, starting with your own guilt and perceived flaws. It is ok to step outside the box, to push the envelope a little, and express your own viewpoints on the world around you. We no longer live in a world where witches are burned at the stake, but there remains a fear of shame for ‘moving beyond the pale’.

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“You no longer need to pander to the strong personalities that sap your strength.”

“Let’s be clear. Shame is the most painful experience any human is capable of. Guilt says, ‘I made a mistake’; shame says, ‘I am a mistake’ and nothing is worse than that. One way to identify where your self-esteem is at is to ask yourself, what have you been longing to hear? What would make you feel complete? “The culture for many of us is ‘don’t ask for a lighter pack, ask for a stronger back’. So you think you can be superwoman and because you’re so capable, and you take on more and more. Because of that, of that soul wound that you’re not quite enough continues…. This is what the energy vampire feeds on.” Healing your inner child, the part of you that has been neglected for so long and vulnerable to the energy vampires, takes time, but you

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need to start now. Self-care has become a bit of an internet buzz word, but it is time to remove the guilt and learn to celebrate the little things you do each day that make YOU feel good. Dr Northrup’s advice here is to find like-minded women, family or friends, who will lift you when you share you indulged in a massage, not ones who exacerbate the guilt. “I have several people in my life, including my daughters, and we have learned how to overcome this through bragging,” she said. For example, choosing to get a massage; “In the past that kind of thing used to make me feel guilty. I used to always hide the fact that I was getting a massage. I felt so guilty about it. But now I send a text or voice memo to one of my friends and say, ‘I have a brag!’. This

takes the conversation higher, like fanning the flames of your magnificence.” The same goes for dissolving shame. “When you’re feeling the shame, and you’re wallowing in the shame, the only way to dissolve it is to shine a light on it. You bring in more love when you talk about what you’re ashamed of with another person, and then their job is to say, I love you right there.” The other tactic Dr Northrup recommends is to stop downplaying compliments and instead accept them with an open heart and a simple ‘thank you’. If someone comments on your lovely dress, don’t shoot back that it was just five dollars at the thrift store – just say thank you. Building trust in yourself will take time, especially if you have spent most of your life being controlled, undervalued or disempowered by others – but hang in there. Celebrate the successes and take note of where your intuition was spot on. From here you can grow, gain confidence once again and flourish to make the world a better place.

Dodging Energy Vampires: An Empath’s Guide to Evading Relationships That Drain You and Restoring Your Health and Power provides new freedom in the realisation that you no longer need to pander to the strong personalities that sap your strength. You can take back control of your own life and learn to accept that YOU are enough. “You need to look in the mirror and own who you are and what you have done. There is freedom here, the likes of which you can’t even imagine. There’ll come a time when you’ll have indifference to this kind of character and you’ll no longer be attracted to them. And it’s a wonderful thing.” Join Dr Christiane Northrup in her online community via www.drnorthrup.com or find her on Facebook at Dr Christiane Northrup and her internet radio show called Flourish. Watch the full interview with Dr Northrup by clicking the TV below.

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Dr Perlmutter BRAIN MATTERS

“I’ve been involved in neurosciences since I was probably 12 years old. Even as a kid. I used to help my father in the operating room doing brain surgery”, Dr David Perlmutter, board-certified Neurologist and five – time New York Times bestselling author, told EditorIn-Chief Elanya van Heerden recently. He began his research in college and presented his first paper when he was only 19 years old. After that, there was no turning back! “Believe it or not, I would stand on a stool and hold retractors while he took out brain tumors and all kinds of fun things, which you know, these days certainly wouldn’t be allowed, but way back then, nobody really cared.” Talking about optimal health care for all individuals, Dr Perlmutter stated that “there

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are some very important broad stroke recommendations that pretty much are good for all humans. That includes things like getting regular exercise, getting enough sleep, making sure you’re on a low sugar diet.” “To be sure, there are individual recommendations based on the nuances of a person’s lifestyle, genetics and microbiome, that allow us to be much more specific about what an individual might need in order to regain health and maintain health.” But even if people don’t have access to personalized medicine, they can still be healthy following a healthy lifestyle. Dr Perlmutter had the opportunity in 2019 to speak to the World Bank about Alzheimer’s Disease, amongst other topics. “Personalized medicine that allow us the opportunity

to be very specific about every person’s individual needs” were also discussed. “The broad strokes can further refine our recommendations for each and every person who is able to avail himself or herself of this high level of medicine.” When asked about the importance of physical exercise in terms of gene expression, Dr Perlmutter answered “there are many reasons that physical exercise caters to our health. The first is that exercise does help reduce cortisol, the stress hormone, and secondarily that helps to reduce inflammation. Inflammation being the cornerstone of all of the chronic degenerative conditions like diabetes type II, Alzheimer’s disease and coronary artery disease.” According to the World Health Organisation, these are the major causes of death on our planet. “We know that exercise changes the expression of an important gene pathway that’s involved in the production of a chemical called BDNF (brain derived neurotrophic factor). BDNF enhances the growth of new brain cells and the connection of one brain cell to the other. It also serves to protect brain neurons to isolate and insulate them from being damaged, so it really is an important thing to have on board as much as possible, as it relates to the brain.” In “Grain Brain” (2013 and updated in 2016) Dr Perlmutter blows the lid off a topic that’s been buried in medical literature for far too long: carbs are destroying your brain. And not just unhealthy carbs, but even healthy ones like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression and so much more.

“I’ve been involved in thinking about food and nutrition and other lifestyle factors all of my life, even back to high school. As I became qualified in neurology, I realised that the mainstream of brain science was not talking about any of these factors despite the fact that even back then - I’m talking probably 25 years ago - we already had lots of serious publications describing how nutrition for example, plays a critical role in brain health.” In “Grain Brain” Dr Perlmutter offers an indepth look at how we can take control of our “smart genes” through specific dietary choices and lifestyle habits, demonstrating how to remedy our most feared diseases without drugs. “These days, research is really substantiating how darn important it is that we pay attention to things like nutrition, how that affects the main mechanism of brain degeneration - which is inflammation. And yet, unfortunately the mainstream still tends to disregard it in favor of an idea of recommending that people kind of just live their lives as they see fit and then when they have a problem, we’ll develop some kind of drug to help you.” “As it relates to Alzheimer’s disease that falls short because we now know that the drugs that are marketed to so-called treat Alzheimer’s disease have actually recently been described by the American Medical Association, not only to not work, but the very drugs that are given to people to help them with their Alzheimer’s actually are associated with more rapid decline in mental function!” In “Brain Wash” (2019) Dr Perlmutter reveals the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits.

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“Nutrition, for example, plays a critical role in brain health.”

“Our new book is about forward thinking, making decisions and lifestyle changes that think about tomorrow, not just today. Today’s decisions are impulsive. I only want to do what I want to do today and I’m not going to consider tomorrow. Well, tomorrow is coming!” With an empowering 10-day program, including a meal plan and 40 delicious recipes, “Brain Wash” is the key to cultivating a healthy, vibrant, meaningful life. “We have research by Dr Sarah Hallberg [of] Virta Health, here in the United States, who has cured many patients with type II diabetes, not type I, by simply putting them on what is called a ketogenic diet. These are people who get off their medications, who lose weight and blood sugars normalise. So, it’s really quite intriguing.” About gut health, Dr Perlmutter said “we know that part of gluten called alpha gliadin, one of the proteins that makes up gluten, has been demonstrated to increase gut permeability in humans. This is a really fundamental player in increasing inflammation. The gut lining is really the gatekeeper that keeps things out when things get in that shouldn’t. Then certain proteins and polysaccharides from the gut 26

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make their way through the gut lining and can challenge the immune system and really lead to issues with respect to inflammation.” For that reason, Dr Perlmutter recommends a diet that consists mainly of vegetables, healthy fats, some proteins, fermented foods and also prebiotic foods. “Sure, crummy food is less expensive. I will give you that. But in the long run when you’re going to have to pay a lot more money for your health care because now you’ve paved the way for disease, we really have to think, whether we’re paying this on the front end or the backend.” “The highly processed nature of our foods really reduces them now to almost a chemical level in terms of the freely available carbohydrates / sugars. Here in America, 68% of the 1.2 million foods sold in our grocery stores have added sweetener - which means have added inflammation - chemicals. Inflammation underlies how we see the world around us. Higher levels of inflammation change our mood, change our decision making.” In “Brain Wash” we look at “how our food changes the wiring in our brains making us more impulsive, making us less able to make

good decisions, making us less empathetic and less compassionate.”

that are very, very promising as it relates to slowing down or even reversing this process.”

Another important factor for healthy aging is sleep.

Elanya asked Dr Perlmutter if he had any tips for staying healthy during the current COVID-19 pandemic of 2020.

“We can do without food for a long time. We can do without water for a little bit less time, but you know, three or four days without sleep and we can’t survive. It’s quite incredible. So, sleep is important again because of its role in regulating inflammation.” “I would say that, if any of your [readers] are looking for a good book to understand sleep, that, “Why We Sleep” by Matthew Walker is really an excellent resource. And we used his book to some degree for our sleep chapter in “Brainwash.” Something that is equally as important as healthy sleep and exercise is connecting with nature. “Nature helps us reduce inflammation. Boy, I’ve said that a lot. It helps reduce cortisol. We can measure the cortisol of people when they go on into nature, and even when they just are in an urban environment, but around trees, their cortisol stress hormone goes down. Even looking at a picture of nature or a potted plant in your home is associated with dramatic benefits. So, for those of your [readers] who don’t have access to a park, even just having a potted plant at home has been shown to be really quite effective.” When talking about the aging population of the world, Dr Perlmutter had some interesting thoughts. “The ability of people to live to a certain age but remain healthy until just the end is really very valuable as opposed to just keeping somebody alive who’s no longer really able to function. And there’s certainly various things being developed in the supplement world

“Yes, as we say here in America, the best defence is a good offence. But we don’t have an offense here. So, our immune system has to be what we rely on. And I think that it’s very clear that in developed countries where this is attacking most, that our defences are not great, that our immune systems are compromised with things like overweight, diabetes, chronic degenerative conditions. These are all associated with dramatically worse outcome as it relates to this virus. A strong and healthy immune system is one that defines the individual as being in very, very good health. So that means thinner. It means more active. It means eating foods that are nurturing the gut bacteria. Things like fermented foods - kimchi, fermented vegetables. And also, prebiotic foods to nurture the gut bacteria - foods like garlic, onions, leeks, broccoli, cauliflower. These are foods that nurture or give sustenance to our gut bacteria so that they can maintain the health of our immune system. Beyond that, I would say don’t give up on your daily routine as it relates to exercise. Be very careful about your sleep hygiene. These are all important recommendations to be proactive and moving forward.” To start reading (and growing new brain cells and protecting the ones you already have) make sure you get your copy of “Brain Wash” by clicking here. drperlmutter.com www.healthwisdommagazine.com.au

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Aging Gracefully When people talk about getting older, it’s not uncommon for them to use the term “aging gracefully.” Often, celebrities like Helen Mirren or Diane Lane are described this way, because they don’t seem to be going out of their way to hold on to their youth. So, how do women grapple with the concept of aging gracefully when we get so many mixed messages about what it means to grow older? Is that the only interpretation we can affix to this term? Perhaps aging gracefully doesn’t necessarily have to refer to age or appearance, but rather the attitude people have as they go through the various stages of life. Let’s see what the following women has taught us about aging

Lily Melgar, 50. Perhaps best known for her roles on daytime soap operas General Hospital and The Bold and the Beautiful, there’s a lot more to Melgar than fans may realize. When not bringing characters to life through acting, Lilly Melgar is directing, producing, running her own skin care company and so much more! Emmy nominated Actress, & multi Emmy winning producer Lilly Melgar can be seen in the film, “NONA”, directed by Michael Polish and Produced by Kate Bosworth.

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Lily launched her own skin care line less than a year ago and it’s already been in the Primetime Emmy Nominee, Golden Globe Nominee and Oscar Nominee gift bags. It started so strong because it was created with so much love. I have been a product whore for decades! I’ve taken “aging gracefully” very seriously. I would research ingredients and blend different products to create my own. It’s been a dream of mine for years! The opportunity finally opened up and I didn’t think twice about it. Within two months, I had my line and a month later my coconut oil based candle collection as well. This year I’ll be launching my fragrance roll-ons. So, to answer your question, the thought wasn’t really about starting my own company, it was about creating products I loved and believed in. Products that not only feel good and smell amazing, but products that actually make a positive difference.”

figure for the past two decades. Whether she’s bringing the tears in Monster’s Ball or kicking ass in the X-Men and John Wick franchises, Halle has proven that she can take on the big and small screens with ease and look incredible doing it. If there’s one person who continues to look better with age, it’s Halle Berry. The Oscar-winning actress turned 53 recently, and she truly is the epitome of “aging gracefully.” So, how does she do it? Berry documents her active and healthy lifestyle on Instagram, which includes regular workouts, meditation and following a keto diet. Lesson to learn: “Take care of your mental health as much as your physical health, it will pay off in no time at all.”

Lesson to learn: “Use products that you love and believe in, because they will do more for your beauty than the best plastic surgeon can.”

Christie Brinkley, 63. Christie Brinkley

Halle Berry, 51.

has dazzled us with her flawless skin, gorgeous smile, and insane 30

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stunned the world on the cover of Sports Illustrated’s Swimsuit issue last year at age 63 — just one example of how taking care of her body continues to pay off. The wellnessfocused supermodel has expanded her work beyond the runway as well. She has a skincare line, a Prosecco wine label, and she recently partnered with two non invasive beauty treatments (Ultherapy and Xeomin) that reduce the effects of aging. Plus, she

was the muse behind Billy Joel’s hit “Uptown Girl.” Brinkley sat down with the Cut to discuss aging gracefully, cappuccino art, and why she never wants to stop moving. She shared her wisdom as follows: “For me, it’s a lifestyle, it’s a foundation for your future. Because your health is your greatest wealth. I really think that’s something everybody needs to invest in.” The second you put yourself on a diet, I call that deny-eting. The only thing you can focus on is what you’re denying yourself instead of “How can I fuel my life with good things?” You just have to think, How can I get an edge?” “Once you’re over 50, don’t stop moving because you’ll rust. You have to grease the joints and keep moving. As long as I do that I feel great.” Lesson to learn: “Keep your joints greased when you age. We all need a helping hand in the collagen department as our bodies ability to produce it declines after the age of 35.”

Jane Fonda, 82. The 82-year-old actress has starred in an impressive list of movies over the years, but currently, everyone knows

her as Grace Hanson in the hit Netflix series Grace and Frankie, which was just renewed for its seventh and final season. This star knows a thing or two about aging gracefully. Fonda calls physical exercise “mandatory” when you’re older, noting that it keeps bones strong, helps deepen sleep and minimizes the shrinkage in the brain caused by inactivity. Jane Fonda surprised the audience at the 2019 Oscars where she was presenting the Best Picture prize. Not by her gown (which, in fact, was a beaded Elie Saab gown that she previously wore at Cannes in 2014), but by debuting a dramatic hair transformation. The 82 year-old had dyed her usual Hollywood blonde bob a bold, silvery-grey, in a process that took seven hours to complete. In an age when the focus on beauty and youthfulness is even more pronounced, Fonda’s decision to go grey is two fingers up at the tired notion that grey hair is ageing and something to hide. Lesson to learn: “If your hair is in good condition, there’s simply no reason why you should not wear your grey locks with pride.”

Helen Mirren, 72. This British acting legend has won just about every industry award that exists. She was appointed a Dame www.healthwisdommagazine.com.au

Commander of the British Empire by the very same woman whom she played in her Oscarwinning turn in “The Queen.” She’s one of the faces of a beauty brand, and at 72, shows zero signs of slowing down. “My mother once said, ‘Never worry about getting older. I know the thought of being 45 when you’re 25 is, “Oh my god! Who wants to be 45?” But it’s amazing because when you get to be 45, you’ll realize it’s actually very cool and you don’t want to be 25 again.” Mirren reminds us that “every age comes with advantages and disadvantages. And you tend to find that you don’t want to go back. You want to be exactly where you are with everything you’ve experienced.” Lesson to learn: Own the wisdom of your age. In her own words “It’s much better to age disgracefully”!

Reese Whitherspoon, 43. In an interview with Allure the actress admitted that she’s all for ageing gracefully – grey hair, fine lines and all. “I just feel like I earned that grey hair and my fine lines. I like ’em. I so prefer 43 to 25,” she

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said. And when quizzed on why she feels this way, she explained: “I have a point of view because I’ve been on this planet for 43 years, and I didn’t feel that same way when I was 25. I didn’t have the same things to say. I’m 43 and I’ve had a whole bunch of experiences, and I can speak with thoughtfulness about the changes I’d like to see in the world.” Be that as it may, however, she’s not about to go the whole hog. The Big Little Lies star still relies on her colourist of 15 years. “She’s meticulous about the balayage process and puts oil on the roots and tips so they don’t break,” she explains. “But it takes three hours to have my highlights done, no joke. I go every seven or eight weeks. I’m starting to get grey around the edges of my hairline. Lesson to learn: “Don’t feel inferior because you’re older. You’ve earned the right to have your say!”

ADA CALHOUN: Women’s New Midlife Crisis

Placed somewhere between the baby boomers and the tech-savvy millennials, there is a whole generation of women struggling to find their place – the middle child, Gen X. Whereas those who came before us relished in the new-found liberation of the 60s and early 70s, what followed was the so-called enlightening where “you can be whatever you want, you can do it all”. So, we took that on board; we not only had our brood of incredible offspring and nurtured a long-term relationship, but we studied hard, got full time jobs and put in front of us a bucket list of experiences to tick off – because, why not?

All this in between caring for the essential needs of that brood (and partner), looking after aging parents, sewing library bags, transporting kids to soccer practice, creating gourmet meals every night from fresh, organic produce (no pesticides, please!) and trying to keep the house from falling down. It’s no wonder we can’t sleep! Journalist Ada Calhoun knows this story well – like many of us, she lives it every day and is perplexed as to why on earth we have done this to ourselves. At age 41, after having a rough few months, Ada was asked by Opra. com to write an article about her generation of women and what the main issues were. www.healthwisdommagazine.com.au

Although she didn’t have anything going on in her life that would ordinarily warrant complains – she had a loving family, a good job, a secure roof over her head – but she felt flat, miserable and confused as to why. Although she didn’t have anything going on in her life that would ordinarily warrant complains – she had a loving family, a good job, a secure roof over her head – but she felt flat, miserable and confused as to why. The article request was timely and sparked a flame in Ada to help other women suffering the same ordeal to understand and move past the ‘mid-life crisis’ she had personally found to be very real. “When I started doing research, I realized that a lot of the problems I was having seemed to be shared by many other women of my age group and I found that knowledge made me feel less alone,” Ada said. “We have had terrible luck, financially and culturally. Many of us were latchkey kids and children of divorce but we were told we could “be anything, even president!” Our collective failure to achieve the “having it all” dream while staying sane and well-rested is something we tend to blame on ourselves. I argue that there were other forces at work.” Ada turned this research into her book, “Why We Don’t Sleep”, to uncover the unique situation Gen X women have found themselves

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Our collective failure to achieve the “having it all” dream while staying sane and well-rested is something we tend to blame on ourselves. I argue that there were other forces at work.”

in. She pulls apart issues such as housing costs, divorce rates, career stress and financial worries that put immense pressure on women to perform 24/7. As our bodies are naturally winding down, just as every woman before us, what our generation instead appears to do is just pack more in! As perimenopause begins to take effect, instead of allowing our bodies to react the way evolution dictates, we are still trying to do it all and be it all. When our mothers and grandmothers were our age, they, too, dealt with the physical toll of perimenopause, the symptoms of which (hot flashes, weight gain, mood swings etc.) hit about 80% of us with some force. And yet we are not empty nesters at this age, as most of them were. We often are tending to the needs of young children and ailing parents while working stressful full-time jobs and being told by social media that everyone else has it figured out” – Ada said.

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By shining a spotlight on this new mid-life crisis, Ada hopes to encourage other women to wake up to the false promises and begin living life the way that suits them – not a life that suits the expectations of those around them. “Be heard, find a group of like – minded women to share the load with, and get a gynaecologist who understands what you are going through!” Usually in our forties, I think women of this generation begin to realise that we were sold a bill of goods. At that point, we are able to rally for change in our own lives and in society. Get together with your favorite other women and start a book club – maybe with “Why We Can’t sleep” as the first book! And understand menopause. www.healthwisdommagazine.com.au

Sabrina Ridaura:

Already Ditched Your New Year’s Resolutions? Try this instead.

I want you to look back on the first few months of 2020 and ask yourself - and be honest here - “how are my New Year’s resolutions coming along?” Are you on track to continue reaching for your goals, or have you found yourself making excuses for why you’ve already fallen off the wagon? Did you get an answer? I know you did.

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Research has shown that the majority of adults make New Year’s resolutions. Still, less than 10% actually manage to keep them for more than a couple of months. Amongst the most common resolutions? Losing weight and exercising more. No surprise there, right? Sticking to NY resolutions can be quite a

difficult task, as most resolutions are about bettering ourselves, changing habits and breaking patterns of behaviors that have been part of us for a long time. But there is something that can help you stay on track, just like it has done for me, countless times before: Accountability. Accountability means taking responsibility for the actions and choices that we make every single day of our lives. From what we choose to do as soon as our eyes pop open, to the very, VERY last thing we choose to do right before we drift off to dreamland. Each choice affects the next, and the one after that, and the one after that. A domino effect that can literally change the path of your life and how you get to experience it. I know, I know - this whole accountability thing is way easier said than done. But, Iâ&#x20AC;&#x2122;m here to share a few tips on how to accomplish your goal and make those resolutions stick through 2020 and beyond. You can send me thank you gifts later, ok?! 1. STOP BEING A VICTIM AND BLAMING OTHERS: To see the changes you want, you will need to stop yourself the moment you begin making excuses or blaming someone else. You are the one that can decide to make a change. You are the one that has the power to choose. Ultimately, YOU are the one with the power to make your life look like what you want it to look like. 2. LIVE BY EXAMPLE: As women we have people relying on us: partners, children, employees, employers we must be role models of the behavior we want to see in ourselves, as well as others. Remember, what we do affects the people that we love, that we lead, that we inspire. This is a great motivator for us to stay on the right path and make the best choices for ourselves. www.healthwisdommagazine.com.au

3. LOOK FOR SOMEONE THAT INSPIRES YOU: Find a buddy, a coach, someone that will hold you accountable. Someone you feel compelled to answer to and will not accept your excuses. They will push you to get out of bed and get that run in before heading to work. Hit the gym instead of binging on The Witcher (holler to my Cavill fans out there). Someone who will not let you order the second dessert you know you don’t need.

time, but it’s actually not smart or healthy - in reality, you’re setting yourself up for failure. When trying to lose weight, expect to do it in a reasonable time. That goes for anything you’re trying to achieve. Be honest with yourself about the time it will take, what you can realistically do with your time and what your body will allow you to do. And build towards a goal you CAN accomplish. Be realistic, and you will be much more successful.

4. TELL PEOPLE ABOUT YOUR RESOLUTIONS:

7. CELEBRATE YOUR SUCCESS:

When you tell everyone around you that you have made these fancy New Year’s Resolutions, it drives you to try harder. After all, you want to save face with the people you’ve told about your plan to change your lifestyle. You want to be able to see them next time and tell them how well everything is going. How you feel better. How you are sticking to it. Because we all love someone that can set a goal and stick to it.

Every time you achieve one of your mini-goals, pat yourself on the back and call yourself “Awesome”! Because you are. Being your own cheerleader will change your outlook on life, removing the negativity of “I can’t” to the positivity of “I can.”

5. SET SMALL GOALS FOR YOURSELF: You might want to lose 20lbs by next year (which is totally doable by the way), but that’s a LONG term goal. Setting up mini goals along the way, signposts that will allow you to feel you are progressing, will make that journey more comfortable. Maybe this month you commit to doing five hours of exercise every week. Then next month commit to six hours a week. And then keep it going. But you can start even smaller. Add one glass of water a day. Add some veggies to one meal. Setting mini goals, and reaching these mini goals, will make it much easier to stick to your resolutions in the short, as well as long term. 6. MAKE YOUR GOALS ATTAINABLE AND SMART: Thinking that you will lose 20lbs in eight weeks might seem like an amazing idea at the

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It’s up to you and you alone to make the decisions to make your life all you want it to be. The tips above will help you get there, the commitment you make to yourself will get you there.

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SHERI SALATA:

Shares Her Journey To Self Love With Us You woke up one morning to discover you weren’t living the life of your dreams. How did that come about? Was it a slow ache that made its way to the top, or more of a car crash moment where you went “bang”? There are times in our lives when we force ourselves to take a look at how we are living and for some, including me, it’s a sober reckoning. Rarely does the realisation that we are not living the life of our dreams come in an instant. Instead it is more like a slow unconscious burn. You spent years helping tell amazing stories of transformation. How do you think that prepared you for your journey post Oprah? When it comes to transcendence and transformation, Sheri Salata knows a thing or two about reaching for new dreams. Editor In Chief, Elanya van Heerden chats with the exexecutive producer of The Oprah Winfrey Show about living the life of your dreams. Twenty years is a long time in one place, even with Oprah. What was it that made you stay? My twenty year career with The Oprah Winfrey Show, Harpo Studios, and OWN felt more like a mission than a job. It was intentionally driven work that required all of our very best, day in and day out, and provided a level of “meaning” to my efforts that was truly beyond my wildest dreams. It was a once in a lifetime opportunity that I will always be appreciative of for the impact it had on my spiritual life and my career. 40

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Your entire life prepares you for what’s next which is why all of your experiences- the triumphs and the failures are incredibly valuable. My spiritual path is the work of Abraham-Hicks which continues to inspire me to live the life of my dreams. It’s true that for a very long time I was in the transformational/ dream-making TV business, now I’ve taken what I’ve learned and brought it to my own life experience and my new creative offerings. Baring your soul is not easy for anyone, let alone someone in the entertainment industry. Can you tell our readers what it felt like taking that first step, and what reactions you were met with? So here’s what I’ve learned about baring your soul. It’s pretty great. Healing. Uplifting.

Illuminating. Now I didn’t’ know that when I wrote, The Beautiful No: And Other Tales of Trial, Transcendence and Transformation, or even as the date of publishing drew near. I was a bit of a wreck. But something deep inside pushed me through the resistance and off I went on a nation-wide book tour-big stages and small stages.I spent months speaking with readers around the world and turns out there are a lot of us interested in the same conversation, transcending what holds us back and transforming our lives into the joy rides they are supposed to be. Your book “The Beautiful No” is described as part “cautionary tale”, part “middle of life rallying cry”. Can you tell us what makes you describe your journey that way? There is a chapter in my book I titled “I Did Everything Wrong and it Turned Out Alright”. That is the centerpiece of “the cautionary tale” I offer for young people just getting started in their careers. It’s okay not to have it all figured out right out of the gate. I had dozens of jobs until I began to get close and looking back now, I can see that I could have been a lot less miserable and a lot more happy on the search. I share a lot of my insights about that time of life in the book. As for “mid life rally cry”-that is my new anthem. I didn’t decide to commit to living the life of my dreams until I was 56 years old. And I couldn’t make that decision until I challenged my own belief system. That it wasn’t too late. That it is never too late. But get going, already.

and spiritual foundation and make it your top priority for the rest of your life. Those practices (i.e. meditation, yoga, mindfulness, breathwork) conquer irrational fears, needless anxiety and help you weather self-doubt. We are co-creating our lives with our thoughts and our words. That is why it’s so important that we tell ourselves a loving, powerful, positive story about ourselves to ourselves. There are not enough achievements or accolades in the world to correct an underlying false belief of unworthiness. As women (especially) why do you think we wait for someone else to believe in us before we give permission to ourselves to believe in ourselves? It’s an ancestral kind of thing-mostly true for older generations and in fairness, we come by that honestly. We are raised by the last two generations of women who come before. They wanted to protect us from disappointment and failure. Their fears that were of their time seeped into our bones.

What advice would you give to someone who has the same fears of “maybe I don’t have the promise that I thought I did”. I think as women we can all relate to this… My best advice is this: as soon as you can, create a healthy physical, emotional

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It’s up to us to let go now. To see that it is a new day.

your mind and STOP and reframe them. And keep doing it for the rest of your life.

If you want to truly believe in yourself MOST, you gotta root out those limiting beliefs and practice new beliefs that create feelings of limitlessness and possibility. We must anoint ourselves as the Queens of our own lives.

“You are what you dream” – the last chapter in your book as well as the intro music to your podcast that you co-host with Nancy Hala – you write “the story is ours to write.” How does your story continue to evolve?

You were brave enough to admit that you hadn’t been taking care of your body and health as well as you should have been. How did that narrative change for you?

Launching a company, a platform and a podcast with Nancy Hala has been the most fun. Having a dear friend of 30 years in this stew with me, equally committed to her own joy ride and supporting me in mine, is one of my big dreams come true.

One of my great epiphanies was that I had been an untrustworthy steward of my own well-being for a very long time. Another was that no expert or program was going to come along to save me from myself. I would have to take everything I know and come up with a personalised approach to health and wellness that would be my special recipe. And that I would be tweaking that recipe for the rest of my life. That’s my story now. I keep shaping and experimenting with what works best for me. From food to movement to sleep to medical care to all of it. My promise to myself is to keep upleveling my commitment and to coaching myself forward. Overall, without harsh judgment, I want to know I can count on myself. What is the one tip you can give our readers to help them let go of “those old tapes” in their head, and replace it with a more loving, kind voice? Take the voice you use to speak to your pets or new born babies and begin to use that voice on yourself. Give yourself access to the tender voice that you save for others. Decide that you will fiercely monitor the tendency toward repeating negative stories about yourself in

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Even I am stunned to share that I have never been happier, more fulfilled and more on purpose in my life. My days are glorious (no matter what is going on externally) and I am absolutely certain the days ahead will be even more glorious. My story just keeps getting better and better. How about self-care practices – anything that you incorporate religiously into your life? My most satisfying days include Transcendental Meditation, plant based eating, body movement, 9-10 hours of sleep and some sort of visualization exercise. I generally read spiritual content before bed and I listen to Abraham-Hicks content every chance I get. This year I am spending time daily, weekly and monthly laying out my dreams for my life. Really getting to the heart of what I truly want now and why I want it.

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Grilled Cilantro Chicken and Shrimp By The Whole30 Friends & Family by Melissa Hartwig - Urban

SERVES 8

Photography by Ghazalle Badiozamani.

The Whole30 is a lifestyle phenomenon that since 2009 has helped millions of people transform their lives by resetting their health, habits, and relationship with food. This is Melissa’s recipe from her book The Whole30 Friends and Family. FOR THE CILANTRO MARINADE 1 cup coarsely chopped fresh cilantro 1 teaspoon black pepper 1 teaspoon coarse salt 1 cup extra-virgin olive oil ¼ cup fresh lime juice ¼ cup fresh lemon juice 4 cloves garlic, crushed and peeled 8 boneless, skinless chicken breasts (6 to 8 ounces each) FOR THE GUACAMOLE 3 ripe medium avocados, halved and pitted 1 medium tomato, cored, seeded, and chopped ¼ cup finely chopped red onion 1 teaspoon garlic powder ¾ teaspoon coarse salt ½ teaspoon black pepper 2 tablespoons fresh lime juice FOR THE CHICKEN AND SHRIMP 24 large shrimp, peeled and deveined 3 tablespoons fresh lime juice 1 tablespoon Tajin seasoning Coarsely chopped fresh cilantro, for garnish Lime wedges www.healthwisdommagazine.com.au

4. Meanwhile, place the shrimp in a large bowl. Drizzle the lime juice over the shrimp and toss to coat. Sprinkle the TajĂn seasoning over the shrimp and toss to coat.

PREP: 25 minutes MARINATE: 1 hour COOK: 15 minutes TOTAL: 1 hour 40 minutes

1. Make the cilantro marinade: For the marinade, in a blender or food processor, combine the cilantro, pepper, salt, olive oil, lime juice, lemon juice, and garlic. Cover and blend or process until smooth. Place the chicken breasts in 2 large resealable plastic bags; add half of the marinade to each bag. Marinate in the refrigerator at least 1 hour but no more than 2 hours. 2. Make the guacamole: Meanwhile, scoop the avocado flesh into a medium bowl. Mash with a fork. Stir in the tomato, onion, garlic powder, salt, pepper, and lime juice. Cover and refrigerate until ready to serve. 3. Make the chicken and shrimp: Preheat the grill to high. Remove the chicken from the marinade; discard the marinade. Arrange the chicken on a grill rack. Grill, turning once halfway through, until cooked (165Â°F), 14 to 15 minutes.

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5. Transfer the chicken to a large platter; tent with foil to keep warm. Add the shrimp to the grill. Cook, turning once halfway through, until translucent and pink, 2 to 3 minutes. 6. Serve the chicken with the shrimp and guacamole. Top with cilantro and serve with lime wedges. To learn more about Whole30 please visit: whole30.com

Nadine Pourier Blumenshine:

Momentum Toward A Healthier You

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Just as in planning a vacation takes deliberate, small actions, so does starting a new, healthy lifestyle.

Have you ever been on a vacation? So many actions to get to your departure day: determining dates, arranging accommodation, purchasing airline tickets, choosing activities, budgeting for expenses, washing and packing your vacation clothes, arranging for a dog sitter... Even though you might feel overwhelmed at times with how much you still need to do before you can depart, you complete all of these actions to get to your goal of a vacation away. And chances are you are very likely thrilled with the outcome, am I right? Getting started or maintaining momentum toward a healthier you is so similar to planning a vacation. Just as in planning a vacation takes deliberate, small actions, so does starting a new, healthy lifestyle.

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I call these small health-centered actions micro-habits - they’re easy to repeat while not overwhelming you with the effort required. They’re tiny habits that trick your brain into thinking they’re not difficult to do. As I was beginning to explore the combination of choices that would get me to my healthy self several years ago, the first micro-habit that I tried was short morning walks. I needed a flexible action that fit easily into my lifestyle. Fortunately, that was a good choice for me as I’m still walking or exercising nearly every morning! Beginning right now, you can implement a number of micro-habits that will support your momentum to a healthy you. Some ideas for you are:

• Move for at least 10 minutes every day. Choose something you like to do. Choose something that is simple for you to accomplish. Ensure that it fits in with your lifestyle (this means no early morning longdistance runs if you are a night owl!). • Always have a filled water bottle handy, and keep it with you throughout the day. Drinking water rather than sweetened beverages has so many benefits for your body. If you always have the water bottle with you, it will be easier to avoid the other beverages. • When choosing snacks for at home or on the go, select only whole foods. This means nuts, seeds, vegetables, fruits, eggs; anything that is unprocessed or unrefined. And choose whole foods that satisfy your tastes. You’re much more likely to sustain this micro-habit if you’re eating what you like. • Remove foods that drive you toward unhealthy choices. If you have non-whole foods that you can’t stop eating once you start, stop buying them. What is your temptation...spicy tortilla chips, pastries, cheesy crackers, ice cream? Whatever it may be, do yourself a favor and take it off of your shopping list. • Notice your self-sabotage words. Phrases such as ‘not now’, ‘I have too much to do’, ‘I’m tired’, ‘this isn’t easy’ and ‘I can’t’ give you an easy way out. Pay attention to what your self-sabotage words are and banish them! Or tell yourself the opposite message: ‘now is good’, ‘I can take time for this’, ‘this will energize me’, ‘I can handle this’, ‘I can’. • Realise and acknowledge that you are creating healthy success for yourself through these small health-centered

actions. Changes are happening even if you can’t always see or feel them. Don’t let the doubting story you tell yourself stop you from seeing your gains. Give yourself a different story. You attain success every single time you choose to decline a cookie, or you choose to walk for 10 minutes. It may be helpful to build a plan on how to incorporate these micro-habits into your daily life. For instance, set aside the same time every day to get in your 10 minutes of moving. Or prepare a mix of nuts and seeds that is easy for you to grab and go. Or jot down your self-sabotage words in your phone when you hear yourself using them so you can counteract them more easily in the future. Your level of effort to implement your microhabits will reduce over time. Eventually they will become your actual habits and a part of your lifestyle as a healthy you.

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Need ideas for tasty, easy whole food snacks? Click here to receive Nadine’s downloadable guide of over 30 healthy snacking ideas. http://bit.ly/NPBWholeFoodSnackGuide

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5 HACKS TO BOOST YOUR IMMUNE SYSTEM TODAY By Editor In Chief Elanya van Heerden

It’s no secret, we are all looking for ways to stay healthy, especially now during this COVID-19 crisis. When our immune systems are working properly, we simply take it for granted and don’t even notice it. Truth is simply that no supplement, diet or lifestyle modification – aside from social distancing and practicing proper hygiene – can protect you from contracting this virus. However, with a strong immune system, you do stand a better chance of fighting off viruses. The strategies outlined in this article can give your immune system that boost.

What is the immune system? The immune system is made up of an interactive network of organs, white blood 48

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cells and proteins that protect the body from viruses and bacteria, or any foreign substances. It consists of two parts: • The innate immune system, which works as a general defence against invaders; • The adaptive immune system, which targets very specific invaders that the body has already had contact with. For the immune system to work optimally, it needs to be able to differentiate between “self” and “non-self” cells and organisms. “Self” substances are proteins on the surface of our own cells. Under normal circumstances, the immune system has already learned to identify these proteins belonging to our own bodies. When the body identifies these wrongly as “non-self” and attacks them, it’s called an autoimmune reaction.

“Non – self” substances are called antigens, which includes the proteins on the surface of bacteria and viruses. The immune system, when functioning properly, can detect the presence of antigens and work to defend the body against them. A well-functioning immune system is constantly adapting and learning so that the body can fight against bacterial and viral invaders. Our two immune systems complement each other and work together. The following steps will help you to maintain a strong immune system for fighting off infections and viruses.

1. Get enough sleep When it comes to your health, sleep plays a crucial role. While more sleep won’t necessarily prevent you from getting sick, poor sleep habits could adversely affect your

immune system, so getting enough shut eye should be your nr 1 priority right now. In his book “Why We Sleep” Matthew Walker explains why sleep is the most important factor in the health trinity of diet, exercise and sleep. Chronic poor sleep virtually “shuts down” elements of the immune response. Without sufficient sleep, your body makes fewer cytokines – a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep.

2. Include bone broth in your diet Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids found in bone broth help to seal openings in the gut lining and support its integrity.

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Collagen is literally the glue that holds our tissues together. These include our bones, muscles, cartilage, tendons, and even our digestive system. Collagen is the most abundant protein in our bodies. At around age 35 though, our natural collagen stores begin to decrease. The first symptom of this is typically achy joints, sore muscles and poor digestion. Hello, menopause symptomsâ&#x20AC;Ś Make sure you consume enough collagen in your diet to improve your gut health, which in turn will boost your immune system. Alternatively, look for a supplement that contains Type II Chicken collagen, which will provide your body with both glucosamine and chondroitin. Both of these are important components of intestinal mucin, acting as a barrier between gut flora and the intestinal

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wall, and potentially affecting gut permeability and intestinal immune mediation.

3. Eat foods that are high in Vitamin C Vitamin C helps with the production of white blood cells. Low levels of vitamin C tend to be linked to poor health outcomes. It also boosts your immune system by providing antiinflammatory and antioxidant properties. Studies display that getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis. Common food sources that contain adequate amounts of vitamin C include the following: strawberries, leafy green vegetables like

baby spinach, citrus fruits, green bell pepper, red bell pepper, broccoli, brussels sprouts, cauliflower and parsley.

4. Include ginseng in your diet The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness and infection for centuries. It does so by regulating each type of immune cell, including: • • • • •

Macrophages Natural killer cells Dendritic cells T cells and B Cells.

Ginseng has also been proven to possess antimicrobial compounds that work as a defence mechanism against bacterial and viral infections. Ginseng can be found at Oriental markets, or else in supplement form at your local drug store.

5. Include ginger in your diet Although ginger has only recently become popular in the western wellness community, it is well known in the Ayurvedic wellness community for the treatment of a variety of ailments.

Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health. What’s more, ginger also has powerful antiviral and antibacterial properties. Numerous test-tube and animal studies show that ginger extract reduces inflammation in those with conditions like rheumatoid arthritis, inflammatory gut disease, asthma, and certain cancers. Human studies reveal similar results. One test-tube study found that fresh ginger had antiviral effects against human respiratory syncytial virus (HRSV), which causes respiratory infections, and helped boost immune response against HRSV. Including these lifestyle and diet changes into your life won’t work overnight to keep you safe from viruses, but it will give your body a helping hand when it needs it. If you cannot include these food types every day (and get a healthy amount of sleep) at least take a nutritional supplement with these ingredients. All supplements should have a Nutritional Fact Panel to see the ingredients used in them, and although the supplement industry is not a regulated industry here in the United States, a reputable company will be happy to offer you a money back guarantee on their supplements. Whatever you do, please stay home and stay safe, we are all in this together and we can make it through this.

It’s believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system - our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

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Health Wisdom Must Reads

The Beautiful No: And Other Tales of Trial, Transcendence, and Transformation By Sheri Salata What happens when you realise you’ve had the career of your dreams, but you don’t have the life of your dreams? This was the stark reality facing Sheri Salata when she left her twenty-year stint at The Oprah Winfrey Show, Harpo Studios and the OWN network. After years of telling other people’s makeover stories, Sheri decided to “produce” her own life transformation. And this meant revisiting her past, excavating its lessons, and boldly reimagining her future. In these pages, she invites readers along for the ride—detoxing in the desert, braving humiliation at Hollywood’s favorite fitness studio, grappling with losses, reinventing friendships, baring her soul in sex therapy, and more. Part cautionary tale, part middle-of-life rallying cry, Sheri’s stories offer profound inspiration for personal renewal.

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The Quest for Retirement Utopia: How to Find the Retirement Spot That’s Right for You By Dave Hughes It’s fun to dream about where you’ll retire. Without a job tying you down, why not relocate to a place more to your liking? The Quest for Retirement Utopia will cover all the possibilities and help you cut through all of the daunting and often conflicting information. This book will help you clarify what factors are most important to you and suggest some considerations that you may not have thought of. It will suggest new possibilities for where and how you might retire. It will help you evaluate each place realistically and dissuade you from making a poor choice. And it will provide you with the resources you need to properly evaluate the places you are thinking about retiring so that you can make the most informed choice. The Quest for Retirement Utopia is not just a quest for the most beautiful or most economically advantageous place, it’s a quest for the place where you can live an optimal, fulfilling, and wonderful life.

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The Whole30 Friends & Family: 150 Recipes for Every Social Occasion By Melissa Hartwig-Urban Since 2009, millions of people have changed their health, habits, and relationship with food with the Whole30, but navigating social gatherings like dinner parties, game day, movie nights, and office potlucks can sometimes feel daunting. The Whole30 Friends & Family is packed with recipes for all of life’s special moments, from birthdays to baby showers, barbecues to brunches. All of the 150 recipes are Whole30 compliant, gluten-free, dairy-free, and contain no added sugar; they’re all designed to mix and match to create the perfect menu whether you’re hosting or contributing a dish as a guest. And in true Whole30 style the recipes--like Creole Shrimp, Lime-Garlic Hot Wings, Roasted Pepper-Garlic Cashew Hummus, and Layered Mexican Dip--are so delicious, no one will miss the gluten or sugar!

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Don’t Stop Believin’ By Olivia Newton-John With candour, humour and warmth, legendary musician, actress, activist, and icon Olivia Newton-John reveals her life story – from her unforgettable rise to fame in the classic musical Grease to her passionate advocacy for health and wellness in light of her battles with cancer. Perfect for fans of Tina Turner’s My Love Story and Sally Field’s In Pieces, this international bestseller is an extraordinary can’t-miss memoir. She shares her journey, from Melbourne schoolgirl to international superstar, in this deeply personal book. Warm, candid and moving, Don’t Stop Believin’ is Olivia Newton-John’s story in her own words for the very first time.

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Why We Can’t Sleep: Women’s New Midlife Crisis By Ada Calhourn When Ada Calhoun found herself in the throes of a midlife crisis, she thought that she had no right to complain. She was married with children and a good career. So why did she feel miserable? And why did it seem that other Generation X women were miserable, too? Calhoun decided to find some answers. Speaking with women across America about their experiences as the generation raised to “have it all,” Calhoun found that most were exhausted, terrified about money, under-employed, and overwhelmed. Instead of being heard, they were told instead to lean in, take “me-time,” or make a chore chart to get their lives and homes in order. Why We Can’t Sleep, is a reassuring, empowering, and essential reading for all middle-aged women, and anyone who hopes to understand them.

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