Trifecta Magazine Issue 17: Winter 2018

WINTER 2018: ISSUE 17

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CALGARY'S WELL-BEING AND MINDFUL LIVING MAGAZINE

KATE McGOEY

A Plant Based Diet:

Live longer, leaner and livelier. page 12

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HIGH BLOOD PRESSURE; HIGH CHOLESTEROL; HEART DISEASE; TYPE II DIABETES; AUTOIMMUNE DISORDERS; INFLAMMATORY ILLNESSES: CROHN’S DISEASE; ARTHRITIS; CANCER: COLON; BREAST; PROSTATE; OBESITY & OTHER DEGENERATIVE LIFESTYLE ILLNESSES . . .

FORK SMART

2-DAY WHY & HOW SUMMIT Dr. Anthony Lim, M.D. J.D. is a board certified family physician. He graduated from

Stanford University, Harvard Law School and Boston University School of Medicine.

Dr. Lim divides his time between his roles as the Medical Director of the McDougall Health & Medical Center and serves as a Staff Physician with the renowned TrueNorth Health Center.

Dr. Lim lives in Santa Rosa, California with his wife and two school-age children.

ILLNESS & OPTIMIZE YOUR HEALTH with special guest via Skype

Dr. John McDougall, M.D., Board-Certified Medical Internist & multiple Best Selling Author with over 40 years of preventing & reversing degenerative lifestyle illnesses with nutrition.

Friday, April 27

Saturday, April 28

7:00 – 9:00 pm

9:30 am – 3:30 pm

John Dutton Theatre Library 616 MacLeod Trail SE, Calgary, AB

Tickets on-line: forksmart.ca for Day 1: “the Why”; Day 2: “the How” or both

Trifecta Magazine focuses on three aspects of health; Mind, Body and Soul. Achieving optimal results in these three areas is considered a perfect balance or trifecta, hence the name of this publication – Trifecta.

Inspiring well-being and mindful living through community connection right here in Calgary, Trifecta Magazine provides a channel for community members to both share and learn from each other’s experiences in a solution-based forum of expression.

Trifecta Magazine attracts readers, writers and advertisers with a desire for betterment and provides exposure to the many types of therapies, products and practitioners throughout Calgary and surrounding areas that can help people advance on their personal journeys.

We hope you enjoy the experience and we look forward to sharing our passion in many issues to come.

For information on advertising opportunities or to contribute to Trifecta Magazine, email sales@trifectamagazine.ca or phone 403-589-5060.

Trifecta Magazine can be delivered quarterly directly to your home or office for only $24.95 + GST for a one year subscription.

Email sales@trifectamagazine.ca for more information.

Published by Allison Cartwright and Cindy Drummond

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contributors 04 WHAT YOU APPRECIATE, GROWS

Cheryle Cote

05 REMOVER OF OBSTACLES

Stephanie Hrehirchuk

06 A CLEARER PATH FOR TRUTH

Vikki MacKinnon

08 THE SEASON FOR GRATITUDE

Wendy Olson-Brodeur

09 FEAR AND THE FREEDOM TO MAKE MISTAKES

Karen Styles

10 GRATITUDE: THE ONE KEY TO OPEN OUR

HEARTS AND KEEP THEM OPEN

Alice Wheaton

11 CULTIVATING THE HABIT OF BEING GRATEFUL

Yasina Bhanji

12 A PLANT BASED DIET:LIVE LONGER,

LEANER AND LIVELIER

Kate McGoey-Smith, DipNrsg, MSW, RSW, FM

14 THE POWER OF A WELL-STRUCTURED AFFIRMATION

ALLISON CARTWRIGHT An independent graphic design professional who specializes in branding, typography and photoshoppery. Her passions include other people's businesses, cooking (especially her mom's cheese fondue recipe!), craft beer, essential oils and she will instantly bond with anyone who can pull off a good pun.

CINDY DRUMMOND A collaborator focused on creativity, connection and compassion. Her passions include bringing people together, building mutually beneficial relationships for the purpose of making the world a little bit brighter and creating spaces to share their stories.

She gets her inspiration from her two daughters and husband, Geoff and her two cats.

Patrick Murray

16 MORE OF THIS

Alison Chudleigh

18 RELIEF FROM THE SYMPTOMS OF MENOPAUSE

THROUGH A PLANT-BASED DIET

Susan Hoy

20 ACCEPTANCE AS THE ANTIDOTE FOR ANXIETY

Krystyna C. Laycraft, PhD

22 7 CRITICAL THINGS FOR 2018

Abe Brown

The publisher, authors and contributors reserve their rights in regards to copyright of their work. No part of this work covered by the copyright may be reproduced or copied in any form or by any means without the written consent of the publisher. Opinions expressed 1 herein2018 are those of the authors and advertisers and do not necessarily reflect those of Trifecta Magazine. Readers are encouraged to Winter facebook.com/trifectamag consult with their health professional before embarking on any exercise, medical or nutritional changes.

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Today, as I sit at my desk, I think about the future. I wonder what 2018 has in store for us, but before I begin to think too far ahead, I remind myself to think about the past. I let myself remember the wonderful, the good and the not-so-good stories that occurred last year.

Many people found new jobs, got married and had babies, while others, it was season of loss, heartache and sorrow. It's easy to find gratitude when we receive good news or in happy times, but the real test is to find gratitude in the sad news.

As you read through this issue of Trifecta and think about your own journey, I challenge you to practise gratitude everyday. Be grateful for all of the good in your life, but also see if you can find some gratitude with the not good in your life as well.

Cindy Drummond

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We even view our memories in a more positive light when we are grateful. Our memories are happier. Memories are subject to our emotional state and are quite malleable. If we are grateful we see everything through optimistic lenses, even memories.

WHAT YOU APPRECIATE, GROWS

By Cheryle Cote

We seem to be hard-wired for misery. It just seems easier to see all the woes of the world, to grumble, to complain and focus on areas where we experience hardship.

Whether it is about not enough money, a partner who doesn’t understand us, or a long daily commute to work in heavy traffic, it seems it is human nature to focus on what’s wrong in our lives or to dwell on what’s lacking. This can lead to a sense of hopelessness, frustration and even lowered self-esteem. And we may even gravitate to others who complain, after all, misery loves company, right?

How can you become more grateful? Instilling an attitude of gratitude takes practice and commitment. Creating some sort of daily routine will help to turn this into a habit that sticks and eventually happens more naturally. Many people find a Gratitude Journal is very helpful. Even spending as little as 5 minutes per day writing can help to set the tone for the day, if done in the morning. You can also write in your journal at the end of the day to reflect on all the things you appreciated, drifting off to sleep with positive thoughts.

Focus on all that you have and shift your focus away from what you don’t. Reflect on your accomplishments and the good things you have done. Reflect on others’ good deeds. Don’t let gratitude become repetitive and mundane. Look for new things to appreciate every day. And most of all, be sincere.

Pretending to be grateful, just to write something down is pointless. Be specific, such as, “My husband cooked dinner, when I had to work late. It was nice to have dinner ready when I got home.”

If you are feeling trapped in a never-ending cycle of pessimism, negativity or gloom and doom thinking, how can you break free? The biggest changes will happen with strategies that support an attitude of gratitude. Studies have found that implementing a program that assists with creating a grateful attitude has many benefits.

Grateful people tend to feel a sense of abundance in their lives.

They recognize and enjoy life’s small pleasures and appreciate contributions by others to their well-being. Often we focus on the “big” accomplishments and forget about the small things that can make every day living a pleasure. Taking note of simple things is important. Noticing that the kids washed the dishes without having to ask or appreciating that the weather remained warm and sunny while you were out for your run are good examples.

As you practice gratitude every day, it gets stronger and easier.

The realization that you have a choice about how you respond to life, begins to sink in. Your awareness about all the things that you are grateful for grows and it seems that a sort of magic starts to happen. You start seeing more of the good in the world. Your awareness expands. Then it seems that the Universe sends more things to be grateful for, your way.

Gratitude increases happiness and reduces depression.

It encourages positive emotions that can last for months afterwards. Gratitude can even enhance your romantic relationship. A study found that if you express gratitude to your partner, the partner becomes more responsive to your needs.

The impact can last for as long as six months. It is important to tell your partner how much you appreciate and care for them.

With all of these positive benefits to implementing a practice of gratitude, what are you waiting for? What are you grateful for right now?

Cheryle Cote helps empower people through her Hypnotherapy, Health & Wellness and Life Coaching programs. cherylecote.com

If you are in a managerial role at work, expressing appreciation for a job well done, not only boosts employees’ confidence, but it can also increase trust between colleagues with a desire to help one another.

When we show appreciation and do things for others we get a boost of endorphins similar to a runner’s high. Gratitude enriches our lives. It elevates, inspires and transforms us.

Improvements happen in relationships, energy levels, health and immunity and how we cope with stress or crisis. Gratitude can lighten our mood, increase our focus, reduces stress, increases satisfaction and contentment. And it helps you to make more positive choices.

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REMOVER OF OBSTACLES

By Stephanie Hrehirchuk

You want to reach further. You desire to make a greater impact on a wider circle. But it’s not happening for you. And you feel, perhaps, you are doing it wrong. You are not successful in your purpose.

You’ve forgotten your world.

I love stories. They connect us to one another, to life and to a greater truth. I will share a story with you and perhaps you will understand how you have forgotten your world.

This is the story of Lord Ganesh, the elephant-headed God. Beautiful Lord Ganesh with the loving eyes and long lashes. Lord Ganesh had a brother, Kartikeya. And, like most siblings, there was much competition between the two.

One day, sage Narada visited Lord Shiva, father to Ganesh and Kartikeya. Sage Narada gave Shiva a magic mango. Whoever ate it would be blessed with the powers of wisdom and knowledge. But to which of his two sons would Shiva give the mango?

After consulting with his wife, Parvati, Lord Shiva told his sons that they were to race around the world three times and whoever returned first would win the sacred fruit.

But Lord Ganesh had only a small mouse for his vehicle.

Kartikeya had a grand peacock. There was no way Ganesh could out-run his brother around the world on the back of a tiny mouse. Lord Ganesh was very sad.

Kartikeya was already off on his first circle around the world.

Ganesh thought about his world. He called his parents together.

His whole world revolved around his parents, whom he loved and adored with all his heart. Knowing that his mother and father contained all of his world, Lord Ganesh circled his parents three times and won the race. Because, truly, for Lord Ganesh, his parents were indeed his entire world.

When the ego traps you into believing you need to cover the whole world in order to win at life, look inside your heart. Look at what is right in front of you that will flourish from your devotion and attention. Who is your world? Your children? Partner? Community?

Nature? Your creative babies?

Perhaps tea with a friend is your mission today.

Preparing a nourishing meal for yourself and family.

A volunteer shift at the school.

A phone call to a grandparent or parent.

Completing that work project to the best of your ability.

Planting a tree or creating a community garden.

Giving your children your undivided attention.

Do not be fooled by the trappings of the ego. Know your world and love it well. Pour forth your gratitude and devotion freely and daily. In this way, we are all fulfilled.

We are all purposeful.

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ENERGIZING JUICING RECIPES

By Lois Hamilton

ALKALINE GREEN JUICE Makes 3 cups

1 ½ cups filtered water 3 tbsp. freshly squeezed lemon juice 1⁄2 cucumber 1 stalk celery 3 cups leafy greens, lightly packed 1⁄2 avocado 1 tsp. fresh ginger, peeled Pinch of unrefined sea salt Process in a juicer. Enjoy!

BEET & CARROT LIVER TONIC Serves 2

4 small organic beets with tops 5 large organic carrots 1 organic apple 1 inch of organic gingerroot Wash and cut produce into chunks that will fit in your juice extractor. Put the ginger through first so that the other produce will push all the ginger through. Pour into tall glasses and enjoy!

Note: The beets, carrots and apple have a high glycemic index so in the case of blood sugar imbalances, have a little protein with this juice. The protein source could be a tsp. of hemp protein powder right in the juice or nuts, seeds, or a couple of pieces of shrimp on the side.

For more juice or smoothie recipes visit: www.holistichealthwithlois.com/drink-recipes Holistic Health with Lois

A CLEARER PATH FOR TRUTH

By Vikki MacKinnon

This year as we open our calendars, our global village will collectively experience the transformative energy of Master Number 11. Before we look closely at its powerful energy, let’s look at the 2, 1, and 8, which are energetic components of our new year.

As many of you know, the 2 – which governs our entire millennium and is the lower octave of 11 – is feminine and intuitive. It seeks compromise, consensus and balance.

Throughout this decade it has been sharply opposed by the masculine energy of number 1. (I can hardly wait to write my article for 2020!)

The 1 has been on “overdrive” in 2017. (This will continue in this “double 1” calendar year.) It represents mental energy, independence, individuality, and ambition.

Both the 1 and the 8 are leadership numbers. This was a strong theme in 2017 and it will continue next year. The 8 energy is karmic: What goes around comes around. In its highest expression it calls on forces of justice and integrity to prevail. Its lowest expression is greed, bullying, and power without compassion.

Our dominant number 11 is a number of extremes; and because it is the most difficult of all numbers, it brings the greatest potential for challenge, deconstruction, and growth. There is nothing gentle or subtle about 11.

Its purpose is to wake us up and put us on a correction course. It helps us to clarify our values and priorities, and to develop a stronger connection with our subconscious and the collective superconscious.

This is the number of the visionary, the psychic, the inspired and enlightened philosopher, peacemaker, poet, musician, or inventor. It is the number of personal magnetism and charisma. It is also a number of instability. Astronumerologists associate it with the planet Uranus, which is known to bring sudden, unexpected developments.

So how might this high-powered energy manifest in 2018?

First of all, as the number of illumination, it will clear a path for the truth to make itself known. Much light will be shed on some very dark corners.

The 11 supports fact finding and pierces through incompetence, pretense or misinformation. Individuals in the U.S. will no longer be able to suppress information about collusion with Russia. In Canada we may finally see some progress with the inquiry into missing and murdered indigenous women.

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We saw the beginning of the “Me Too” movement in the last few months of 2017. The tipping point has been reached, individuals have been named, and this process will accelerate in 2018 and 2019. That’s good because there is a long way to go. (In the tarot deck the number 11 represents justice.)

The difference between good kerning and bad kerning and how it can affect your brand:

I believe that accountability will be a major emerging theme in 2018. This will apply to corporate leaders as well as politicians and others in a position of authority. We may see unexpected upheaval in leadership this year.

On a brighter note, the 11 carries elements of communication and collaboration that could support high level diplomacy.

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It also supports technological advancement. We could see innovative and highly effective applications of technology, especially in the area of mental health.

There may be major advances in the development of alternative energy sources. I think the number of electric and hybrid cars in use will grow significantly.

THERAPIST

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Other industries and initiatives favoured in 2018 include: • Film, Broadcasting and Journalism • Information Technology • Electronics • Lighting and Photography • Energy Healing • Psychic/Intuitive Counseling

THE RAPIST

How can you ride the crest of this wave?

leave it to a pro.

Pay special attention to your environment. Be mindful of what enhances or depletes your energy, who you spend your time with, and what you take into your consciousness.

Make good use of the heightened power of manifestation that comes with number 11. Affirm that this year, 2018, will bring you even greater opportunities to manifest whatever it is that occupies your mind and heart.

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Seek ways to serve others in a spirit of love and compassion. Send positive thoughts and heartfelt prayers and affirmations to any and all troubling situations in your personal life and in the life of our global village. Visualize desired outcomes and believe yourself worthy to receive and achieve all that you desire in 2018.

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Vikki MacKinnon is an author, international speaker, life purpose coach and master numerologist. You can contact Vikki, through her website. gotyournumber.ca

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THE SEASON FOR GRATITUDE

By Wendy Olson-Brodeur

Happy New Year. The season for Gratitude. A perfect way to start 2018!

There is great research these days that clearly shows how gratitude can literally change the course of your life. I know that to be true. I want you to know about it too.

The work I do with families going through separation and divorce is very difficult. There are many moving parts; spouses, children, money, emotions, legal issues and more. I have always believed in team because one person can just NOT know everything. I’ve seen it throughout my years of experience. Clients ask, “Why wasn’t I told that?”, “Why did that have to be?” ”Look at the mess I’m in!”

Free your mind, body and soul let us save you stress, time and money!

My expertise is in the financial arena. As a CFP (Certified Financial Planner), a CFDS (Chartered Financial Divorce Specialist) ,RFM (Registered Family Mediator, and ACP (Alberta Collaborative Professional) many clients call our office looking for help with the financial part of their divorce. What we know, is along with legal issues, much of the situation is also emotional. Enter Dr. Tina Sinclair, psychologist.

The gratitude that I have for Dr. Tina, for having the fortitude to start this ADR (Alternative Dispute Resolution) centre is immense. All the professionals who work as part of this team are specially trained.

A Financial Divorce Specialist can: • educate you on your options.

• assist you in complicated processes such as True Income, Back support, etc.

• analyze your past, present and future values.

• prepare your proposals for support and division of assets.

What we know, is that if we can get an individual client, or a couple, who is struggling with separation decisions, to come for a meeting, we can direct them through the divorce process and KEEP THEM OUT OF COURT. That is where the gratitude is!

A Registered Family Mediator can: • be a neutral 3rd party who can help you negotiate.

To be able to work through the process and see people come out the other side where everyone, especially the children, are emotionally and financially intact, that’s a great feeling.

That’s gratitude!

A Certified Financial Planner can: • Offer you Financial Planning for your future • Provide Insurance quotes to cover support interruption such as death, disability, critical illness, accident etc.

The Financial Divorce Specialist Inc. Wendy Olson-Brodeur 403-873-0292 • wendy@tfds.ca

A Collaborative Professional can • as part of your specially trained team help you reach a mutually respectful and healthy agreement.

• ensure the interesets of all family members are heard and addressed.

• help to keep you out of court.

M A R K YO U R C A L E N DA R 903 Dorchester Bldg.

1333-8 Street SW, Calgary, AB

Guest speakers who specialize in finance, family law, judicial, psychology, child development and real estate.

403-873-0292 • wendy@tfds.ca Centre 70, Box 133, Suite 116 - 7015 Macleod Trail SW

Register for upcoming seminars info@peacemakersforfamilies.com March 17, 2018 April 28, 2018 May 9, 2018

www.tfds.ca

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FEAR AND THE FREEDOM TO MAKE MISTAKES

By Karen Styles

Am I the only one who worries too much? In particular, I have a fear of making mistakes that holds me back too often, in too many areas. I’ve been trying to figure out how to deal with my fear.

are wonderful things. But I wanted to share my work and see if the creativity that I was tapping into resonated with others.

I discovered that I could have my artwork and photos printed onto journals, leggings, pillows and a whole lot more. So I’ve been selling online and in local markets. It’s so exciting to see my work take on other forms, and even more exciting to see the reactions of people who find their own meaning in what I do.

Fear can paralyze. All the what ifs pile up into an unscalable wall and I feel like I can’t move forward. What if I make a mistake?

What if I make hundreds of mistakes? What if I embarrass myself in front of everyone I’ve ever met? What if I do it all wrong? When these questions start to swirl around in my head, I get overwhelmed.

In the middle of 2017, I got fed up with all the fear and worry.

It took up too much space in my mind, and I decided I didn’t want to let fear run the show. Part of this inspiration came from Elizabeth Gilbert’s book “Big Magic: Creative Living Beyond Fear.”

When fear creeps up, it does help a bit to say, “Oh fear, it’s you again! Hello old friend.” I had to learn to be okay with this fear of making mistakes.

I’ve got a simple lettered art sign that says “Make Mistakes & Learn.” It had been tucked away in a box after a move. But I dug it out, framed it and remembered why I had been drawn to those words in the first place. “Make Mistakes & Learn” became my mantra. And after allowing myself to make mistakes, I realized there was a specific type of mistake I wanted to make.

None of this would have happened if I hadn’t taken action despite the fear that accompanied me along the way. It turns out that most of the mistakes I was worrying about either didn’t happen or didn’t matter. And this is where the freedom to make mistakes and comes in. I realized, if this product doesn’t sell, I’ll make something else. If this market doesn’t work, I’ll try another one. Even if this whole business doesn’t work, I will learn and I will do something else. None of these (possible) mistakes have to limit me.

I decided that I wanted every mistake I made to be a mistake of action rather than of inaction. “Well, now I know something I didn’t know” is way better than the regret of “I wish I had tried that.” And you know what? Allowing myself to make mistakes gave me a huge sense of freedom.

Guess what? Mistakes are not so terrible, because I can make mistakes and then learn. That shift, that positive spin on mistakemaking helped me understand that each mistake is actually moving me forward.

Fear of mistakes kept me stuck. But realizing mistakes were okay meant I could move forward. And moving forward continues to be the most important thing for me. Just keep taking action. Taking action has opened up new opportunities new relationships that I would never have found if I hadn't taken the risk of putting my art (and myself) out there. More than that, I've had the chance to truly connect with so many amazing individuals.

Another thing about mistakes. The are fixable. Why didn’t I realize it before? It’s the simplest thing. If I make a mistake, I can change something and fix it. Take a second and think about a mistake you are worried about making. If you actually make that mistake, will it be catastrophic? I’m willing to bet that in most cases, the answer is no.

As I reflect on the past year and look forward to a new one, I know there will be some mistakes ahead of me. But I'm curious and maybe even a little excited about how I will adapt and continue to learn. Because every mistake is actually an opportunity.

So how does this relate to real life? Well, in 2016, I launched KarenMakes - a creative side-business and Etsy shop. Part of stepping out in spite of fear means putting my art out there.

(Hey, I just noticed that “art” rhymes with “heart.” Putting my art out there = putting my heart out there. Yep, that’s how personal and vulnerable it feels sometimes).

Will you experience the freedom of making mistakes this year?

Karen Styles Owner & Chief Imaginer, KarenMakes hello@karenmakes.com karenmakes.com instagram.com/karenmakes1 facebook.com/karenmakes1

I’ve always loved to paint, sew, knit, do photography, and just generally dabble in all sorts of creative projects. But most of these things were done at home, alone, for myself or sometimes as gifts. Making and creating have always brought me joy and a sense of groundedness. Don’t get me wrong, hobbies in solitude

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GRATITUDE: THE ONE KEY TO OPEN OUR HEARTS AND KEEP THEM OPEN

By Alice Wheaton

It was only a few years ago that ‘gratitude for gratitude sake’ became a spiritual practice. When many people speak of a gratitude practice it often includes nightly writing the three things we are grateful for during our day. And this is a fantastic practice but not one that most people can maintain because it requires us to be retrospective and that is tough mental work at the end of a long day when our mental resources are closing up shop for the night!

that your name caused massive uproar and attention to the cruelty in those rings!

You see, up until his arrest any dogs seized from dog fighting rings were automatically euthanized. But in this situation dog rescue groups from around the United States came together, activated and fought to have them rehabilitated. Of the 51 rescued, one died, two stayed at Best Friends Animal Rescue in Utah and the other 48 went on to be certified as service dogs…all 48 or 100% of them… received certification where many other pampered dogs do not. (For a feel-good show about their recovery and life in loving homes, watch Champions on Netflix)

Sometimes I was too sleepy, too tired, or I just plain forgot to write my gratitude list for the day. One day after complaining to myself about myself, the thought appeared…be present and feel grateful all day long! As I type this, I can hear sirens in the background and for some that would mean that an unfortunate incident, causing their energy to spiral down. It might remind them that this world is not perfect, and no one can predict the future for more than a few moments. For others, whose gratitude practice has become an ‘observing and thinking about their thinking’ process, it presents an opportunity to heave a sigh of gratitude that we have emergency response teams and the injured will be rushed to the nearest hospital and receive modern free health care without worry of going in debt or possibly losing their homes. And just now a bus rolled past my office and again I am grateful that there is a safe and quick way for me to get downtown without the hassle of dealing with parking.

No dog lover, and especially Pitbull lovers, are grateful that these illegal and inhumane rings exist but the fact that the Victory Dogs (as they became to be called) changed the treatment of thousands of rescued fighters, is a massive reason to be grateful. Whereas before it was a death sentence, now they are examined, tested, fed, and rested and allowed to feel safe and secure (probably for the first time in their life) and those who are healthy are retrained.

An off-the-charts positive outcome for ongoing gratitude is that a heart filled with gratitude cannot tolerate it being burdened with fear, doubt, insecurities, resentment, hate, judgment and self-recrimination. Feeling gratitude, some might even say irrational gratitude, adds to our energy, fast forwards us to enlightenment, makes us more confident and therefore more attractive to ourselves. Imagine looking in the mirror at night and saying, “my heart is open to opportunities to feel grateful…all day long…oh, and by the way, and I really like and approve of myself!” If not now, when?

I am not suggesting that you abandon your nightly gratitude practice if this feels right for you. After many starts and stops of nightly gratitude writing, and a big pile of journals with only a few pages used in each one, I realized I was on the wrong path for me…and I asked myself, “Alice what if you were grateful moment to moment for the grandiose things as well as the small? For the good as well as the ‘bad’?” And so that began my practice!

Alice Wheaton is a professional speaker and a best-selling author with several books, and a many articles, published around the world. She coaches entrepreneurs and business owners to help them get new clients and convert them into well-paying long-term customers. To book a free 30-minute conversation call 403-809-2661.

A few years ago, Michael Vick, an international sports icon, was arrested for running a dog fighting ring with over 50 Pitbull type dogs. This is my all time favourite breed and my dog brings me unmeasurable joy and amusement. (Friend me on Facebook and you will be inundated with pictures of Taxi, the rescued Pitty who, when he was found, was so starved he couldn’t stand but now has too many rolls to count!)

Sometimes friends, who know my attachment to the breed, ask me about Michael Vick and what would I do or say if I could have ‘just ten minutes with him’. My response is that I would walk up to him and say, because of your infamous cruelty, thousands of fighting dogs will now be rehabilitated and although I wish it had never happened, I am grateful

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CULTIVATING THE HABIT OF BEING GRATEFUL

By Yasina Bhanji

At my daughters school they practiced gratitude by letting the kids write messages to others about anything and everything on the bathroom mirrors. The results were profound! Kids were smiling more, there was more interaction between kids who had never interacted before, and it raised the overall energy of the school. You just never know what gratitude can do to a person's life.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” ~ Ralph Waldo Emerson

For me, it’s why I get up in the morning. If I looked for faults at every nook and cranny in my life or what could be or what did or didn’t happen, I would be too busy to see what’s right in front of me…. my life, my breath, my soul and what is yet to come.

Life happens to us whether we want it to or not. There is always the ying and the yang. Yet most of us look at it from a good or bad perspective. It's not an easy habit to change.

I recently had major surgery which caused a domino effect of other health issues. Did I react in a "woe is me" attitude or did I pull up my panties and face it? You guess it! I faced it. I now have type 1 diabetes which came as a huge shock to me but it turns out I am actually grateful for it! I have never been a very good eater. I take better care of my soul body than my human body, so the universe decided that it was time for me to be healthy again. If I had not looked at this diagnosis in a grateful way I would probably be fighting the needles and the dietary changes with a "why is the universe doing this to me?" attitude.

Don't look at everything in black and white – be grateful for this journey we call life! Simple pleasures and acknowledging what you have without putting emphasis on what you don’t have will bring gratitude in your life.

Start practicing now. Here’s two to start you off: I am grateful for my heart that I can feel beating right now.

I am grateful for conversations or articles that make me think.

Yasina Bhanji yasinaslight.com

We all need to read the above statement by Ralph Waldo Emerson many times throughout our lives. Everything that happens, happens for a reason that we don't always see or want to see. For example, when the light turns yellow, then red, we complain that we are going to be late but what we don’t see is that if we had run that light, there may have been an accident or maybe something as simple as the person we are meeting is running late and this saved us from waiting for them. Being grateful for everything that happens in your life is a way of living. It won’t happen overnight, we are all conditioned that when things don’t work out – either we failed or we aren’t worthy. To start thinking that what didn’t work out was actually in our best interest takes time.

There are ways, of course to start your gratitude meter though - gratitude towards what is in your life and towards others as well.

Helping you connect your Mind, Body and Soul

Gratitude is regarded as either a trait (dispositional) or state. As a trait, an individual practices gratitude as part of their daily life (McCullough, Emmons, & Tsang, 2002). Gratitude is also considered a character strength, which if not among the top character strengths of an individual, can be developed (Peterson, & Seligman, 2004). The emotion that a person experiences from another individual’s expression of gratitude is referred to as state (Watkins, Van Gelder, & Frias, 2009).

BodyTalk • Reiki Master House Clearings • Angel Readings Intuitive Spiritual Counselling • Chakra Clearing Plus more, check the website out.

Start the easiest way possible. Being grateful to ourselves is not an easy task. Practice gratitude as part of your daily life. Pay it forward, smile at someone, give the person the seat on the bus, spare that extra change. All of that is practicing being grateful. One day you will wake up and realize you are grateful for yourself and what you have.

Winter 2018

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catheterization resulted in me being classified as a WHO level 3 out of 4 and told that this is a rare (2-4 in a million) disease, characterized by high blood pressure in the pulmonary arteries of the lungs with no apparent cause. It also has no cure and comes with a terminal prognosis: two years to live without treatment and five years to live with treatment.

A PLANT BASED DIET: LIVE LONGER, LEANER AND LIVELIER

By Kate McGoey-Smith, DipNrsg, MSW, RSW, FM

You know what it is like because you live it every day. Work, kids, meals, homework, housework and it is a repeat cycle of “busy” until the weekend. Weekends are just as jam-packed until they are broken by Mondays and the start of the weekday cycle of activity all over again.

Suddenly, my life as I knew it was wiped out. I had to stop work immediately, and within months I required a nasal cannula and had to carry around a heavy tank of oxygen, like a scuba diver on land! The deterioration continued rapidly with the loss of my eyesight, which was caused by a combination of a lack of oxygen to my eyes, diabetic retinopathy, and the prescribed IPAH drugs. My medication list was a page long, and I stayed at home except when attending up to three medical appointments a week, keeping more than five specialists busy.

My disease progressed to the point that I was placed on a monitoring list for a lung transplant. I continued on a variety of drug combinations ranging in cost from $36,000 to $100,000 per year. These potent drugs take a physical toll. I felt like I had the flu every day and the stomach flu every night; waking every morning incontinent. This went on for over five long challenging years!

Life is very full with three kids going through the turbulent times of junior high and high school, each needing attention for any number of tween and adolescent crises. Then there are the demands of nurturing along a career. My job as a manager and clinical supervisor of free, on-site counselling services for children from kindergarten to grade twelve for a rural school division involves dealing with problems each day, every hour of every day. That is the reality of the job. My joy is having the privilege of meeting and working with people. People of tremendous courage who are trying to find ways to solve their problems.

As you can imagine, there was little time to spare for myself. Still, I loved every minute of my hectic life. I would spring out of bed every morning looking forward to the challenges of each new day. My husband, Andrew, would affectionately refer to me as the “Energizer Bunny” as I darted out the door ready to take on the world!

Then one evening, I turned on the TV. CBC host George Stroumboulopoulos was explaining that the documentary Forks Over Knives had changed his life and might do the same for viewers. My husband, Andrew, and I watched it from the front row of the movie theater—the only place I could see it with my limited vision—and we were on board. In November 2012, after a year of trial and error, I reached out to one of the featured doctors in Forks Over Knives: Dr. Caldwell Esselstyn Jr., MD a retired surgeon who currently directs the Cardiovascular Prevention and Reversal Program at The Cleveland Clinic Wellness Institute. This phone consultation changed my life.

However, in the fall of 2006, I started to notice something that became increasingly more alarming as the months went by and the school year was coming to a close. I was finding myself dealing with a persistent dry cough and feeling increasingly fatigued. This fatigue could be best described as having to wade through knee-deep water.

The next month, with the generous support of friends and church members, I attended a five-day intensive program at Dr. McDougall’s Health and Medical Center, founded by Dr. Esselstyn’s colleague John McDougall, MD, another featured doctor in the Forks over Knives documentary. It was there that I gained the tools and knowledge to adopt a whole plant-based lifestyle, making food my first medicine.

I was having to come home and nap before doing the “second shift” on the home front. Then I began skipping my regular exercise sessions at the local gym. Then another change - a kind of creeping of lower leg and abdominal swelling (fluid retention) that I at first attributed to the hotter summer weather.

Come September of 2007, my level of exhaustion was steadily increasing – I still managed to fulfill my work obligations except the home front was different. I was coming home and getting right into my pajamas. I was ready for bed before my kids.

The swelling in my lower limbs and abdomen were even more pronounced. This lead to a visit one night to our local urgent care unit where I was put on a doctor’s leave for two weeks to deal with being newly diagnosis with type 2 diabetes (A1c blood glucose level of 15.2 percent) (the range for those without diabetes is 4–6 percent) as well as being scheduled for further investigation for suspicious heart abnormalities.

Months of more testing revealed a diagnosis of both severe right-sided heart failure and severe sleep apnea. Six months later, my sleep specialist informed me that I had idiopathic pulmonary arterial hypertension (IPAH). A right heart

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I taught myself how to cook while legally blind and too weak to stand. I started by choosing meals I love to eat—healthy, delicious versions of international cuisine—for example, Indian chana masala (chickpeas cooked with tomato and onions) and Chinese stir-fried veggies cooked in no-salt veggie broth or water. I followed Dr. Esselstyn’s evidence-based research and I ate a fistful of steamed greens six times a day with a sprinkle of flavoured vinegar.

Optimize Your Health”. It will feature both Dr. Anthony Lim, JD, MD, Medical Director of McDougall Health & Medical Center and Dr. John McDougall, MD, joining him live via Skype for the question and answer period following the keynote address of the “why” food can be medicine. Day two will feature nine presentations addressing the “how” of a healthy whole lifestyle.

Tickets are available online at summit.forksmart.org Another project underway in Calgary is a three- day weekend retreat to go even more in-depth as to the “whys” and “hows” of successfully living a whole plant-based lifestyle that can prevent and reverse degenerative lifestyle illnesses. There will be stimulating talks, easy-to-do cooking demonstrations, meal planning and more. Included are six delicious meals to enjoy during this Friday evening to Sunday afternoon, day time retreat.

Tickets are online at https://ti.to/forksmart While others empowered me with knowledge and support, the change came about because of me—and what I chose to put on the end of my fork!

Kate McGoey-Smith DipNrsg, MSW, RSW, FM forksmart.org

Fifteen months later, my eyesight was fully restored, I was off the lung-transplant monitoring list, I needed oxygen only at night, and I no longer required any insulin. My right-sided heart failure was gone, and so were symptoms like neuropathy, dizzy spells, and fainting. By June 2013, I had lost more than 110 pounds. My respirologist downgraded my IPAH to level 1 (from level 3) and took me off my IPAH drugs and my endocrinologist considers me a non-diabetic!

HIGH BLOOD PRESSURE; HIGH CHOLESTEROL; HEART DISEASE; TYPE II DIABETES; AUTOIMMUNE DISORDERS; INFLAMMATORY ILLNESSES: CROHN’S DISEASE; ARTHRITIS; CANCER: COLON; BREAST; PROSTATE; OBESITY & OTHER DEGENERATIVE LIFESTYLE ILLNESSES . . .

FORK SMART

2-DAY WHY & HOW SUMMIT

Today, I safeguard my health and maintain my weight loss by eating a whole plant-based diet and exercising daily. These are all activities I take forward in my next challenge. My kidneys were compromised by my combined past history of diabetes and potent drug therapies which included a 2013 allergic reaction to a pediatric dose of an intravenous antibiotic.

Evidence-based nutritional science indicates I am on the healthiest diet possible for my kidneys and overall health. I am very grateful.

Dr. Anthony Lim, M.D. J.D. is a board certified family physician. He graduated from

Stanford University, Harvard Law School and Boston University School of Medicine.

Dr. Lim divides his time between his roles as the Medical Director of the McDougall Health & Medical Center and serves as a Staff Physician with the renowned TrueNorth Health Center.

Dr. Lim lives in Santa Rosa, California with his wife and two school-age children.

ILLNESS & OPTIMIZE YOUR HEALTH

I have put this gratitude into action by finding ways to help others also gain the benefits of preventing and reversing degenerative lifestyle diseases like diabetes, heart disease, autoimmune diseases and even some forms of cancer (breast, prostate, colon). To get the message out, Andrew and I host a monthly meet-up community potluck. This occurs the second Thursday of each month beginning at 6:30 pm at Calgary’s Bridgeland SDA Church gym. It offers a delicious array of food and a ‘vegucation’ lesson with each gathering.

John Dutton Theatre Library 616 MacLeod Trail SE, Calgary, AB

We are also hosting in Calgary on April 27 and 28, 2018, the Fork Smart Two Day Why and How Summit: “U-turn Illness and

Tickets on-line: forksmart.ca for Day 1: “the Why”; Day 2: “the How” or both

Winter 2018

with special guest via Skype

Dr. John McDougall, M.D., Board-Certified Medical Internist & multiple Best Selling Author with over 40 years of preventing & reversing degenerative lifestyle illnesses with nutrition.

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Friday, April 27

Saturday, April 28

7:00 – 9:00 pm

9:30 am – 3:30 pm

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AVOCADO CHILI BEAN VEGGIE BURGERS Serves 8 PREP TIME 10 minutes COOK TIME 30 minutes TOTAL TIME 40 minutes GLUTEN FREE, CASEIN FREE, LACTOSE FREE, VEGAN 1 small ripe avocado, about ½ cup 1 teaspoon chili seasoning 1½ tsp. lime juice ¼ tsp. jalapeno powder ¼ tsp. salt, or to taste ¼ tsp. ancho chili powder 1 (15.5 ounce) can pinto beans drained and rinsed (or 1½ cups homemade) ⅛ tsp. garlic powder 1 cup oat flour ⅛ tsp. onion powder 1 tbsp. ground flax seed Preheat oven to 350°F. Cover a baking sheet with parchment paper or a silicon baking liner.

Mash the avocado, lime juice and salt in a mediumsized mixing bowl until smooth. Add the pinto beans and smash them. It's fine if some of them stay whole as long as some of them are mashed. Stir in the rest of the ingredients and form into 8 small patties.

Bake for 15 minutes on one side, flip and cook for 15 more minutes. Serve on gluten free slider buns with your favorite toppings.

For more recipes visit: www.holistichealthwithlois.com Holistic Health with Lois

THE POWER OF A WELL-STRUCTURED AFFIRMATION

By Patrick Murray

“I’m good enough. I’m smart enough.

And, gosh darn it! People like me!” This line from an old Saturday night live skit, proclaimed by Stuart Smalley, is often what goes through people’s minds, or at least something similar, when they hear the words daily affirmation. It sounds fluffy and perhaps a little silly. In truth, though, a well-structured daily affirmation can assist you in bringing tremendous results into your life.

All of us will have goals in mind that we want to accomplish.

A daily affirmation can assist you in attaining those goals.

When writing an affirmation it is important to make sure it is measurable, attainable, and written in the positive, written in the first person, and written in the present. For example, maybe you want to lose twenty-five pounds this year and keep it off. By focusing on losing twenty-five pounds, you remind yourself that you are overweight and have much work to accomplish your goal. Not only that, it makes your goal seem more daunting than it needs to be. This focus could impede your progress. Maybe you weigh 190 pounds and your goal weight is 165 pounds. Instead write your affirmation as, “I enjoy weighing 165 pounds.” By writing it this way, you now have a positive, first person, attainable and measurable goal for yourself written as a well-structured affirmation.

Here is the next challenge. Say your affirmation out loud to yourself. Do you believe it? Aha! You have to convince your subconscious that you do believe it. Without the full support of your subconscious mind, you simply will not bring your goals to fruition. This is where a repetitive daily affirmation comes into play. I recommend taking a good thirty days and writing your affirmation thirty times each day. Does this sound taxing to you? It really isn’t. It might take a total of ten minutes out of your day. Remember, success comes from doing what others are not willing to do. What have you got to lose?

By repeating the affirmation on paper each day, you start to bury your goal into your subconscious. Because your affirmation is in the present tense and applicable to you, in the first person, your subconscious believes it! What happens next is pretty cool. As you go about your day your

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FRE E Calgary's

subconscious mind will start to intervene to keep you on track. Perhaps a co-worker asks you to join him or her for a couple of beers and some wings after work. Yes, sounds great! Oh, wait. Your subconscious mind reminds you that this could curtail your progress to your goal. You are trying to break old habits by creating better ones. Maybe this is your gym time. Your subconscious mind reminds you of how important this goal is to your personal happiness.

Now you politely decline and relish the work you are doing, small baby steps, to achieving massive results for you! Your subconscious mind believes.

Spri ng:

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Well-Be

Mindful

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Living Mag

Have you ever

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Dreamed of being on the cover

the

s trifecta: wellnes

achievi

mal ng opti

results

aspects in three

of health;

l and sou d, body the min

of a ~ ~ magazine?

I write my affirmation in the quiet of the morning over a cup of coffee after writing in my gratitude journal. It affords me the time to focus and sets me up for my day ahead. Give it a try and see how you do. I think you will surprise yourself! Hmmm….I am good enough and smart enough and so are you!!

Patrick Murray, Speaker, Coach, and Author WTF – Wake Up, Transform, Flourish Attain the Wealth You Deserve & Live Large wtfbooks.ca

7th Annual Join us at the

What is WOW? • It's what happens when over 140 get women together in Canmore for a weekend of learning and laughter.

• It's what happens when 25 facilitators share their passion on everything from Accupuncture to Zumba • It's what happens when you say yes to WOW!

2018 October 19 and 20,

Includes: Two nights accommodation, breakfast, lunch and dinner, your choice of sessions, welcome reception and marketplace shop and sip, karaoke dance party plus more!

Your 2018 Inspirational Speakers

Alison Chudleigh Womb of the Unimagined World > Charmaine Ironside Ditch the Diet and Ditch the Weight for Life Cheryl McMeekin Everything You Were Afraid to Ask About Sex > Christina Read Breakfast with Keynote Speaker Christine Hart Inside the Male Brain > Dalyn Sjogren Let Your Goddess Shine > Dr. Donna McArthur Reclaim Your Energy in 4 Simple Steps Janice MacPherson Walk Your Talk: Knowing & Living Your Values > Kandice Wirch Mindset, Health & Prosperity Kristin Peturson-Laprise Awakening Your Senses > Laura Fenniak Get your Home Decor into the Holiday Spirit > Lena Le Huray Emotional Eating Leslie Davies 2 Insider Secrets to Creating Ease, Joy and Confidence through Your Closet > Liane Knox Autumn Yin Yoga Dr. Maria Wristen Perimenopause/Menopause - a Sacred Path of Wisdom and Empowerment > Natalie Stratton What Colour are You? Noelle Leemburg Accelerate your Achievement Drive > Ramona Remesat 5 Simple Steps to Activate Your Inner GPS Sandi Melnychuk Learn about EFT Emotional Freedom Technique to shift your mind and body > Stacey Berger The Vision Workshop - 3 Keys to Accelerate Your Results > Susan Hoy Raw Foods For Real People > Suzanne Presnial Zumba LOVE > Dr. Tanya Kelloway Healthy Aging with Traditional Chinese Medicine > Vanessa Stockbrugger Building Your Financial Strength > Wendy Zak Fun Fall Planters Creative Workshop d@shaw.ca drummonation! y d n ci il a Em form for more in

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By Alison Chudleigh

our emotions conjure. As my friend Chad Thiessen so wisely put, “gratitude is the self fulfilling propulsion of excellence”.

I agree. So, I take my rightful position and gladly adopted my mother’s vision for seeing the beauty in all things, including the tiniest of creatures or a down pouring of rain.

And I am defined by this. No longer fooled by the illusions of discontent and despair, as I know that Awe , still lives within me. You might say, the way I choose to see the world, is my world in the making. Hence, Dr Joe Dispenza defines gratitude as “the ultimate state of receivership”.

My heart is overcome with gratitude, as I fondly remember my mother, and the spectacular ways she taught me the value of Awe! She cultivated within me a garden of future realities, that far surpass what might have been otherwise. I recall a time, my mother clutched my hand so tightly, and with a big gasp, she directed my attention downward to the spectrum of spring tulips in full bloom, under our old lilac tree. We stood there in reverence, for the awesomeness happening before our eyes.

As an EFT practitioner, I have used emotions as a means to a greater understanding of our inner workings. To and through those, sometimes painful emotions, lies the secret of our wellbeing. Emotions are our navigational tools, often showing us who we are not, so that we may come to know who we truly are. The one that is not just reacting to the crazy world, but who is willfully creating it, moment by moment. It is key to understand ourselves as the creators of our own destiny, partly by the stories we believe about ourselves and definately by the way we feel about it. Using the same wonder and awe that built me, I can see life through the lens of my choosing, that I may retell my story as I prefer it.

Blazing the trail, walking the path, singing the song, riding the wave, writing the tale, crying the tears, tripping and falling and last but not least, loving without limits. A lifetime of extraordinary awaits.

Mom often put joyful emphasis on the little things, like pennies on the sidewalk. Which turned it into big things , as we openly shared our dreams, now that we had found our fortune. “Oh the places we’d go”! Dr Seuss himself, could not imagine such things. But seriously, it didn’t stop there. Mom ceremoniously had us roll all the windows down in the car, every time we approached the mountains, on our trips west.

This was so that we could breathe in the fresh mountain air, and fill our lungs with mother nature’s amazing energy. It awakened all my senses to the aliveness of the mountains.

A source I rely heavily on, even today. She had this ability to make it seem as though we had broached upon a gateway to another dimension, surrounded by the mystical.

My mom never let me miss an opportunity to see and feel things of real importance. I came to expect the perpetual feeling of wonder when I was with her. And I credit her with the stills animated in my mind, to this day. “Flight of the Bumblebee” was no longer an instrumental composition, but rather an involved and eloquent story, that happened to have a musical accompaniment. A story she illustrated for me by flitting around the living room, in a whimsical dance, simulating the flight patterns of a bee. Likely, the moment I first fell in love with little bee-ings. It’s a river of gratitude I feel for these stolen moments, and it washes me clean of the compelling illusions of misfortune, that once had a hold on me.

A heartfelt thank you, I humbly send off, across the universe and up toward the stars, to my beautiful mother, for empowering me with the knowing, that I am both the painter and the canvas. And for the spellbinding backdrop, that will forever be my life in animation and technicolor.

This is the story of my enduring childhood, and the wise and loving matriarch who saw to instill in me a superpower, that I would later come to know as GRATITUDE, dressed in flowers, pennies and tiny creatures.

“If I had one wish, I’d wish for more of this” ~ Gordon Downie

It’s midwinter now, and many years have passed. My heart longs so deeply to feel the sudden grip of mom’s hand on mine, as she would when she came upon something noteworthy. And as I listen intently, for the air of exuberance to escape her mouth just one more time, I am reminded of all that is so inherently good in this world. Again, I am transported to scenes so vivid, so colorful and breathtaking, as though I had never experienced the world beyond the filter of my mother’s eyes. If I really let the moment take me, I can hear the cells in my body applauding with joy, for the morseles of euphoria that ignite within me, and I’m seven years old all over again.

Alison Chudleigh Advanced EFT Practitioner tap2happy.com

It’s apparent, that gratitude born of memories like these, become the prophecy for our future. It’s the magnetic force that draws our life’s experiences to us. Within our quantum field, orchestrations of this force, turns our thoughts to things, and the magic happens with the wave of momentum

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Just over 2 years ago, we made a decision that we wanted to grow old and be as healthy as possible during our prime years in life. After many years of drinking and eating whatever we wanted, we began to notice our physical quality of life deteriorating…and we were only in our 40’s!

Our committment: •

24/7 coaching and support

•

team accountability

•

1:1 goal setting and mentoring Winter 2018

What's involved in our 30-day system: •

clean eating solutions for wholefood meals and snacks

•

group cleanse days

•

one on one accountability

•

group support through private Facebook page

•

healthy mind and body - the tools you need to create sustainable change 17

Angela & Jason Schoenfeld jwsfeld@gmail.com 403-554-9600 #healthylifestylesafter40

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CynergyThought s

By Cindy Drummond

LIFE LESSONS THAT PUNCH YOU IN THE GUT! I thought I was very cleaver in my late teens and early twenties. While all of my friends were interested in hanging out and having fun, I was working two or three jobs at a time and saving lots of money. I had goals. I wanted to buy a house, save for the future and retire comfortably. I remember reading the Wealthy Barber

by David Chilton and thought to myself. "WOW, I am going to be set up for success."

I started my RSP contributions before I was 20 years old and always subscribed to the "pay yourself first" mantra. I had a decent amount of savings set aside when I got married and started having children, so when I took a break from making my monthly contributions, I didn't worry too much.

Most of my investments were in mutual funds and when they took a bit of a loss in the early 1990's, I was advised to move my investments from the stock market into some private land investments. This seemed like good advice as the value of land seemed to be on the rise, so I moved the majority of my mutual funds into these deals. I decided that the smart thing to do was to diversify, so I choice three different land investment firms (I liked to play it safe).

All of these companies seemed like they were solid, but fast forward twenty years, I am 51 years old and all of the money I invested with these companies is either worthless or at risk. My 100k portfolio is worth less than $20k.

I took a risk and lost.

I take full responsibility in my investment decisions, but do hope that my experience will be a lesson to others.

Just a thought...

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RELIEF FROM THE SYMPTOMS OF MENOPAUSE THROUGH A PLANT-BASED DIET

By Susan Hoy Every day, hundreds of thousands of women suffer needlessly with symptoms associated with menopause.

Often relying on doctors to prescribe a magic pill to make hot flashes, night sweats and mood swings go away, if not at least make them bearable.

Often the magic pill comes with side effects and does not always solve all the problems associated with menopause.

Weight gain being a major concern for many.

This is not the case for many women who follow a plantbased whole foods diet. Women, whether perimenopause or menopausal can make dramatic changes to their reality by making their main focus the food they are (or not) eating.

The typical transition for a woman that has been following a plant-based whole foods diet long term is their periods just stop.

The reason for this is many of the unpleasant symptoms associated with this transition are caused by hormones wreaking havoc as levels decrease. Eating foods, lots of foods, high in substances such as phytoestrogens or isoflavones, chemicals in plants similar to the hormone oestrogen, can help replace the dwindling levels in our bodies naturally. Certain sources such as chickpeas, lentils, oats, yams, carrots, spinach and pomegranates are important staples.

For those who have not been vegan for most of our adult lives, it’s not too late. You can diminish and or eliminate symptoms by adopting a plant-based whole foods diet and still receive all the health benefits associated with this way of life. Many women notice a significant change to their lives within 4-6 months.

By giving your body what it needs, ALL the tools for the job – It functions without unpleasant symptoms.

Crowding out any food in your diet that does not offer high fibre, contains saturated fat, or is generally lacking nutrition such as processed, refined, and artificially preserved is the easiest thing to do. Focus on eating nutrient dense vegetables, fruits, legumes, and other whole foods that will ensure your body is receiving what it needs to function hormonally.

It is so important to eat less saturated fat. More and more reliable studies are being done every day on the

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benefits of eliminating animal products from your diet.

Eliminating animal products such as meat, milk and cheese from the diet and opting for foods such as beans, lentils, nuts and seeds trims the waistline leaving you healthier overall.

This style of eating is also credited with helping other concerns such as osteoporosis, heart disease and high cholesterol.

Processed foods containing refined sugars cause blood sugar spikes which contribute to hot flashes. Dark leafy greens, kiwi, papaya and red peppers have been shown to relieve hot flashes. Cucumbers are also a good choice as they are naturally cooling and offer hydration which often affects mood.

The most important food for mood is whole grains and other foods high in B vitamins. Vitamin B can stabilize and regulate moods. The most important B vitamin in regard to mood, anxiety or depression is niacin. Foods high in niacin such as wheat bran, rice, pumpkin seeds, and avocado are referred to as nature’s tranquilizer because they naturally relax the body.

Thiamine, another important B vitamin, especially for women in perimenopause or menopause. This B vitamin can be depleted by consuming high doses of sugar and refined carbohydrates because it is used to metabolize foods. A deficiency can cause fatigue and memory disturbances. Look to asparagus, spinach, and ground flax seeds as a healthy source and eat them. Lots of them to eliminate brain fog and to help with memory loss.

Many resources are available to help you transition to a plant-based whole foods lifestyle. From cooking classes to wellness programs and online social groups and local community support. You are guaranteed to find the help and support needed.

Susan Hoy, Lifestyle Chef Culinary Skills & Nutrition culinaryskillsandnutrition.ca

Winter 2018

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ZUCCHINI AND CHICKPEA TAGINE Serves 4 PREP TIME 30 minutes COOK TIME 40 minutes TOTAL TIME 70 minutes GLUTEN FREE, CASEIN FREE, LACTOSE FREE, VEGAN 6 oz. carrots, peeled and cut into 1/4″ thick half-moons 1 tsp. ras el hanout (optional, but delicious – if you omit, add more of the other spices) ¼ cup extra-virgin olive oil ¼ tsp. Aleppo pepper (or more to taste; can substitute cayenne or chili flakes) 1 ¼ pounds zucchini, diced 1 tbsp. tomato paste 3 cups cooked chickpeas (preferably home-cooked; can also use two 15 ounce cans, drained and rinsed) 1 tbsp. lemon zest from organic lemons 1 tsp. unrefined sea salt Juice of ½ lemon ¼ tsp. cinnamon Optional garnish: flat-leaf parsley 1 tsp. ground cumin ¼ cup fresh mint, chopped Lightly steam the carrots. Place the oil in your largest skillet or a Dutch oven over medium-high heat. Sauté the zucchini until it is tender. Add the carrots and all of the remaining ingredients. Add ½ cup water and mix thoroughly. Bring to a simmer, reduce heat to low, cover, and cook for 10 minutes.

Taste and adjust seasoning. It will probably need more salt, and you may want to amp up the spices, depending on your taste. Serve hot, garnishing with parsley if you desire.

For more recipes visit: www.holistichealthwithlois.com Holistic Health with Lois

ACCEPTANCE AS THE ANTIDOTE FOR ANXIETY

By Krystyna C. Laycraft, PhD

In the summer 2016 issue of Trifecta, I wrote about the importance of negative emotions in our lives. I have shown that the experienced emotions play a significant role in our decision-making and actions. They mobilize our cognitive resources, increase our awareness, signalize approaches to our problems, and make us more perceptive and sensitive to the external world. In this issue, I’ll write about the painful experiences of worries and anxieties and how to diminish these unpleasant experiences, especially in young people. Next I’ll discuss the importance of condition of acceptance in the unfortunate conditions, when people experience enormous worry, anxiety, and depression.

WORRY AND ANXIETY Worry is a type of repetitive thinking mostly about future.

We can say that worrying is a function of imagination. When people worry, they imagine a variety of scenarios and focus on “what might happen.” During adolescence, imagination starts developing and then young people worry more often than during childhood. The normal worries of everyday life are usually easy to control or “switch off.” Worrying can be “good” and constructive if it helps us to work out possible solutions to a problem. But can be “bad” worrying, when it is circular, habitual and excessive. This kind of worry can lead to the feeling of anxiety.

Anxiety is a strong feeling of worry, nervousness, or unease about something with an uncertain outcome. We can define anxiety as a combination of anticipation and fear. Our anxieties and internal tensions force us to struggle with the outside world, to stick to our plan, and to constantly seek new ways of being.

In other words, anxiety can be overcome with will power, determination, self-discipline or self-control.

These mental functions are not yet developed during adolescence. They are in the process of developing. The simplest way to decrease the anxiety of young people is to ask them to talk how they are feeling with trustworthy people: parents, teachers, or others. I use this method with my children. When I felt that they were worried or anxious about something, we went for a long walk and then they were able to share with me what bothered them.

Another way to decrease worries and anxieties is to help or teach young people to set a goal and work everyday to achieve it. This action will direct their thoughts and feelings

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away from worries and anxieties and concentrate toward something more positive and constructive. I remember this method from my own life. I was enormously worried before the entrance exam to the university. My father suggested me to make a plan how I would be preparing for this exam.

I had decided that everyday I would solve ten physical and mathematical problems. My mind was completely focused on these problems and was no space for worry.

depressed, anxiety, and very often behave aggressively and antisocially.

•

"Being rejected doesn’t just hurt our feelings; It deeply bothers us, affecting our physical and emotional wellbeing for a lifetime.

Rejection blocks the need to belong."

Also from my observations of my own children, my students, and participants of my study, I found that young people who found their interest or passion, they suffer much less from excessive worries and anxieties.

~ A. Storr, 19602

Do you remember Amanda Todd who committed suicide almost five years ago? She was sending a dramatic message through the internet about her suffering being bullying and completely rejected by everybody. Her last card was: I have nobody. I need someone.

But we have to remember that a small amount of anxiety is positive and adaptive because it activates individuals to try out new and challenging things. However excessive anxiety can lead to panic attacks, avoidance, sleep disturbance, trouble concentrating and an overall decline in functioning.

It needs to be treated by professionals.

1

Laycraft, K.C. (2014). Creativity as an Order through Emotions. A Study of Creative Adolescents and Young Adults. Victoria, BC: Promontory Press.

ACCEPTANCE VERSUS REJECTION In the unfortunate conditions, young people, usually experience enormous worry, anxiety, and depression. What do they need? They need to feel accepted, trusted, worthy, and unique. Parents and educators should be aware of these emotional needs of young people and should create conditions such that they will suffer less from unnecessary emotional tensions. The most important is to create a condition of acceptance.

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KL Emotional Consulting Greater Awareness - Meaningful Life Krystyna Laycraft is a Certified Life Coach who helps people who need to experience new freedom, novelty, and understanding.

She offers seminars and workshops on the emotional needs of adolescents and adults, the role of creativity in their psychological growth, and the importance of decision-making.

But rejection leads to worries, anxieties, or even depression.

Rejection recruits emotions of fear, sadness, surprise, and anger.

Combinations of these emotions create complex emotions of misery/loneliness (rejection & sadness), repugnance/hostility/ aversion (rejection & fear), shock (rejection & surprise), and hate/contempt (rejection& anger).1

Krystyna Laycraft, PhD Certified Life Coach Consultant/Author/Speaker

Summarizing, • Accepted young people feel safe and protected, but rejected feel isolated, lonely, and excluded.

For information or registration email: krystyna@platinum.ca

Accepted young people have fewer problems in school but rejected have much more problems. They feel

Winter 2018

Storr, A. (1960). The integrity of personality. Penguin Books

Krystyna C. Laycraft, PhD and Certified Life Coach, has expertise in identifying and understanding emotions, interpersonal skills, decision-making process, personal growth and career/life transitions. She helps clients achieve meaningful and satisfying lives. If you need her help, please email her: krystyna@platinum.ca

Acceptance is a person’s approval the reality of a situation and recognizing a process or condition without attempting to change it. Acceptance is a strong positive emotion that involves one’s sense of identity and has a tendency to recruit other emotions such as joy and interest. Acceptance helps young people connect with the outside world. They are able to open themselves to their interests and to other people.

They become more imaginative and resourceful, especially in difficult situation, and more friendly by accepting others. They begin to experience new emotions such as joy, friendliness, surprise, resourcefulness, curiosity, and delight.

•

Accepted young people have well-developed communication skills and correctly interpret other children’s body language, but rejected don’t listen well and have trouble with cooperating with others.

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7 CRITICAL THINGS FOR 2018

is not as effective as excellence at a few things. In 2018, achievement is not your issue, it’s alignment. Seek to be aligned with yourself. Play to your strengths. You have amazing capacity for greatness when you are dialed into your personal sweet spot and strengths. Abundance easily flows when you are most aligned with your best self!

By Abe Brown

Typically, any given year involves so much planning, effort, and even stress that we are pretty “wound up” as it ends. Given this, there is always a “winding down” as one year draws to a close, and as a New Year dawns. We spend time reflecting on the relationships, connections, and outcomes that have transpired.

The 3rd critical thing for 2018 is this: Less is more. Simple pleasures like the warmth of another’s touch, a sunset that paints the sky red, or the gentle dance of trees blowing in the breeze can provide replenishment and empowerment.

The 4th critical thing for 2018 is to manage my motivation.

Motivation matters. It is the fuel that keeps you going when the mission looks distant and unreachable. Your motivation is the why behind the what and the how in your life. A consistently healthy why leads to a healthy what, and a healthy how.

This is healthy. Living with intention and focus is a large key to success, and it is difficult to have intention without selfawareness and reflection. A New Year provides a valuable opportunity to ponder the past year while anticipating the future year. So, let’s reflect on 7 Critical Things for 2018…

The 5th critical thing for 2018 is to cultivate my mindset.

Our mind can be our greatest asset in terms of positivity, empowerment, and support for our goals and objectives, or it can be our greatest hindrance. Positive thinking doesn’t change anything in and of itself, but it empowers us to execute with greater energy, authenticity, and empowerment.

Negativity drains, attracts negative people with negative energy, and costs us the energy we so desperately need to achieve at a high level. Positive thinking attracts other positive people who bring energy and brighter perspectives.

The 1st is this: Think next level. Building the life and business of our dreams starts with desire and motivation, but it takes next level thinking, intentionality, excellence and work to arrive. Thinking next level means that everything is potentially in a state of growth, flux, and evolution, as opposed to being static and fixed.

The 2nd critical thing for 2018 is simple: Play to your strengths. Being well-rounded and average at everything

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The 6th critical thing for 2018 is using my mood for my benefit. Happy people tend to be productive and resilient people who continue to bounce back through obstacles and setbacks. Our daily mood is typically the product of our daily habits and daily thoughts. Highly-Productive People manage their mood, and they do so with consistent self-care practices of exercise, nutrition, sleep, spirituality, healthy relationships, and learning.

The 7th critical thing for 2018 is all that really matters is relationships and people. Again and again, when I close my eyes, I remember a funeral I did just over 15 years ago when I was a full-time minister. I was conducting the funeral for a man who had passed in his 70’s, and at his funeral, there were precisely 3 people there: one mourner, one funeral director (from the funeral home), and one minister (me). Two of the three were paid to be there. 70 years lived, and one person attending the funeral of a man in his 70’s who was not paid to be there.

On-Vacation Home Checks Plumbing Repairs Light Fixture Installation Furniture Assembly Pick-Up & Delivery Service

As a 23-year old, this experience shook me to my core. I knew at that moment that the most important thing in life is people.

Success, effectiveness and reach can only be measured by the people we serve, the lives we touch, and the impact we make.

Truly no joy is equal to that of putting a smile on someone’s face, supporting them to achieve a goal or precious thing, or helping them to simply believe in themselves and get unstuck.

This is the true stuff of fulfilled living: giving, serving and empowering people. I hope our focus isn’t on making more money, but serving more people. The truth is that as we seek to serve more people, generally, more money will follow.

In 2018, my focus is serving people, because all that really matters is relationships and people.

How can I help?

Geoff Gorai

403.880.9211 • goraigeoff@gmail.com

THIEVES ESSENTIAL OIL

So here is my daily rallying cry in life and business for 2018.

This makes a nice New Year’s Resolution, and causes us to have aspirational ambition that empowers and motivates as we keep in mind these 7 Critical Things for 2018. Every day in 2018 I resolve to:

Live Fully…

Love Authentically...

Serve Gratefully…

Lead Effectively, and Make a Difference!

Can be applied topically to help relieve colds and coughs.

#

einth ibeliev

ieves

Happy 2018!

Abe Brown is the Coach’s Coach, and is the Founder and President of Momentum Coaching momentumcoaching.ca, and the President of the Certified Coaches Federation certifiedcoachesfederation.com.

Momentum Coaching has experienced triple digit growth for several years running, and the Certified Coaches Federation has trained and certified over 10,000 Life and Executive Coaches in the last 8 years. Abe does Leadership and Executive Coaching, and works with organizations around strategic planning, cultivating fully engaged employees, and facilitating coaching and training programs.

Winter 2018

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Mark Your Calendar!

My Piece of Heaven Art Show New pastels and acrylics

by Krystyna Laycraft

Artpoint Gallery & Studios 1139 - 11 Street SE, Calgary March 2 - 31, 2018 Opening: March 2, 2018 | 5:00-9:00pm See ad on page 10

Become a Certified Life Coach

A 2-day intensive course that will teach you everything you need to know to succeed. All Certified Coaches Federation graduates receive admission to their one year CCF Continuing Education Program at no additional cost.

Edmonton: March 3 - 4, 2018 Calgary: March 24 - 25, 2018 Vancouver: April 28 - 29, 2018 certifiedcoachesfederation.com See ad on page 22

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POP-UP SHOP: What A Woman Wants

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WOW!7 Women Only Weekend

Join us at the 7th annual WOW! in Canmore at the luxurious Solara Resort for a weekend full of fun and empowerment for women who are

Fork Smart

A 2-day summit where you will learn the why & how of preventing and reversing degenerative lifestyle illness with evidence-based nutrition. Come to get better informed and leave with practical easy-to-do everyday strategies to optimize your health. If you are just starting your journey toward better health or already on the path - there is something for everyone.

looking to meet new friends and reconnect with old ones.

VENDORS WANTED!

October 19 & 20, 2018 facebook.com/womenonlyweekend See ad on page 15

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April 27, 2018 | 7:00pm - 9:00pm April 28, 2018 | 9:30am - 3:30pm Tickets at forksmart.ca See article on page 12 -13

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