eco-conscious • healthy • fun • creative
Reconnecting With Self
ISSUE 1 VOLUME 1 WINTER 2019
TRUE LIFESTYLE MAGAZINE IS PUBLISHED QUARTERLY PUBLISHER TRUE LIFESTYLE GROUP, INC. 257 Grand Street #1152 Brooklyn, NY 11211 EDITORIAL DIRECTOR | CO-PUBLISHER Jennifer Wojcieski CREATIVE DIRECTOR | CO-PUBLISHER Daniella Cippitelli CONTRBUTING WRITERS Roxanne Browning April Diane Linda Lombardo Roberta Perry Robert Springer Madeline Tersigni Nick Yasinosky CONTRIBUTING PHOTOGRAPHERS Robert Springer Madeline Tersigni Rachel Wertz Gabriel Wistisen CONTACT TRUE LIFESTYLE MAGAZINE 257 Grand Street #1152 Brooklyn, NY 11211 (646) 907-9655 hello@truelifestylemagazine.com Issue 1, Volume 1 - Winter 2019
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Jennifer Wojcieski editorial director
Publisher’s Letter We welcome you with open arms to the inaugural issue of True Lifestyle Magazine, Winter 2019. A place where you will find an eco-conscious sensibility, joined with creativity in all aspects, to support a healthy and fulfilling life. Winter is a gentle reminder that each of us are as unique as a snowflake. Yet, when joined together, we are a powerful force of creation and synchronicity. Nature has always known that strength comes in numbers: with each raindrop, a lake expands; with each tree, a forest grows; with each grain of sand, a dune forms. History has shown this is true of human nature as well, when our diversity unites during global social movements or how a collective survival mindset emerges during natural crises. Our strengths can only exist, however, if we nurture our individual bodies and minds. The quiet nature of this season allows us to do just that. Think of the lotus that forms from a seedling in the mud, only to emerge as a beautiful flower. Or the animals that hibernate during the winter, conserving their energy for the remainder of the year. This is our time to build the foundations on which we will spring from next season. It is a time of rest, contemplation and reconnection to ourselves. Let us leave the tradition of resolutions behind and form a new way of thinking that supports our lives in a positive manner. This winter, we invite you to take a journey with us to a place that helps you recall your passions and engage in possibilities that may expand your being. Let us tread lightly on the earth while enjoying all it has to offer in this fabulous life.
TRUE LIFESTYLE MAGAZINE
Table of Contents
6
17
28
Personal Growth
Self Care
Health
The Habit of Balance
The Essentials of Water
What is My Medicine?
Create a fabulous life that allows you to be healthy, happy, with feel good energy.
Attain a wide variety of health benefits with this basic earthly compound.
Reconnect to the natural world and renew yourself with restorative inspiration.
Summer Bodies Now ......pg.32
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TRUE LIFESTYLE MAGAZINE
36
41
20
Cuisine
The Arts
Travel
A Selfless Indulgence
Healing through Sound
Secret Italia
Discover how to enjoy this delectable treat while being mindful of the environment.
Techniques to help you through the winter blues and to rejuvenate after holiday stress.
Escape to these secluded gems and revel in the true beauty and romance of Italy.
Winter Comfort Food ......pg.39
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PERSONAL GROWTH
The Habit of Balance By April Diane
How does one create balance in a world with demands meeting you around every corner from the time you open your eyes and meet your first conscious thought? Can we find balance between the things we have to do in life and the things we love to do? Is there such a thing as a way of life that allows us to stay healthy, happy, and responsible without being a nun or living in a monastery in a remote location off in the Netherlands? Or is the idea of balance a romanticized theory none of us have ever mastered but continue to strive for day after day, year after year? I’m inclined to believe that balance is not only possible, but a way of life, a mindset, or better yet - a habit.
PERSONAL GROWTH
Imagine this scenario with me for a moment. Your alarm clock goes off and it’s only a quarter to six, so you hit the snooze button one last time. “A few more minutes should do the trick” you think to yourself as you turn on your side and pull the cover over your head to hide the not-yet-welcomed greeting from the sun cascading into your bedroom window. The thought arises that you should have called it quits two hours earlier last night, remembering your push to finish your school paper that is due today. Your days always seem like you’re just making it or running out of time to complete your projects, you acknowledge, as you also think about a few other details of your life you have put off to the last minute. As you reflect, you think “but when did I actually have time to do them? I’m always so busy”. “There seems to be a theme here,” you silently whisper to yourself. Does any of this sound familiar? Can you relate? What Belief am I Operating From? Is it possible these things are connected in some way? Pressing snooze on the alarm clock, pushing to stay up later, putting things off to the last minute, or always feeling like there are never enough hours in the day? Three ideas come to mind: procrastination, being overwhelmed, and feeling over committed. But why? “What’s the belief that is creating this reality?” I ask. This is a question that always helps me get to the root of my behavior and ignite the spirit of change from deep within my soul. Is the person in our scenario a procrastinator or overwhelmed and over committed? Perhaps he or she has made a habit of being in high demand. What is the underlying cause? How does one get into this pattern? Are these the characteristics of someone who is super ambitious, avoiding their real life’s purpose and a deeper connection with this experience, or does this person find their worth in doing? I believe there is a little bit of all the above mixed into the belief system of a person experiencing the reality described; pushing yourself to do more, rushing to complete projects, feeling like there is never enough time, etc. I believe this because I have been, and sometimes still am, that person. Recently I began to consciously trade a PUSH for a PAUSE. Let’s face it, we are NEVER going to get ‘it’ all done. There is always going to be something to do. And no matter how much we try, someone is not going to like what we say, what we do, or how we live our lives. So, the first part of experiencing balance in our lives is being ok with not being perfect, accepting ourselves for who we are, and understanding our lives are never-ending assignments we work on a little bit every day. By trading a PUSH for a PAUSE, I literally make time to shut down and get still. No agenda, no deadlines; just me floating in time with nature. The time where we create the space which helps raise our awareness.
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Are You too Busy to Get Still? So, what happens in the stillness? During this time, I often begin to reflect and review how certain choices align with my goals or don’t. One might call it taking inventory. This time of reflection helps me to prioritize, relax, and get to know myself better. This time also cultivates clarity. How many times have you went to clean out your closet and found things you did not know were there? Some things you could use, and some things were no longer necessary. This metaphor is an example of what often happens when we cultivate moments of stillness. You find out that you have tons of other resources you forgot about such as; space, time, money, skills, because other irrelevant things were in the way. Think about Recently I began to how much time and energy we can waste when we consciously trade a PUSH must shift through things instead of the amount of energy we could save if we spent time decluttering for a PAUSE. Let’s face it, periodically to keep things organized and we are NEVER going easily accessible.
to get ‘it’ all done.
Is there time in your life for a pause? I’m not talking about when you’re on vacation. If not, then take this article as a personal confirmation and invitation from the universe to create time in your life for a pause. So many times, we complain about the complexity of our lives, yet when given half a second to clear our schedules we find a way to fill the space with some new project or chore. When the idea came to my mind suggesting that the root cause behind me living an overwhelmed and over committed life stemmed from me placing my worth and my value in what I did, instead of who I am, and my mind being in survival mode, I was relieved and sad because of the anguish I was putting myself through. No need to call on Guinness World Records, because unfortunately I am not alone in this relay race to prove my worth. I’ve seen a connection between my habits and the culture governing mass consciousness. In fact, this connection brings me back to the subject of balance. Could our lack of balance actually be a mask for a void we are trying to fill? Are we afraid of the pause? Finding our identity through our doings instead of our beings? Do we know who we are outside of our chores and the big R word ‘responsibilities’? I didn’t and as I mentioned: I’m not the only one. This misery was getting old and I didn’t like my own company let alone having someone to join me. I wanted out. For me, being too busy to do what I love took away the fear of failing at it or even exploring it. It wasn’t that I wasn’t a good writer. I just was too busy to explore the possibility. This was the story I was telling myself. But the truth was, a part of me was doubting my ability to write and was using my busyness to mask this fear I had. How frightening could it be to risk facing the possibility of loving something or someone and
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it not love you back by way of experiencing success. Can you relate? The first step for me was examining the beliefs held in my subconscious mind. The next step was developing the confidence necessary to go the distance. Take your Confidence Back Ok, so you’ve discovered that a little bit of stillness is all you need to make room for the pause. You are ready to take the leap and then you remember the last time you got the courage to move past your fears. You started that new class, signed up for a workshop and even brought all the material. And then the memories of being stuck began to resurface. The fear of moving out of survival mode and into the unknown. Showing up like a two-year-old having a tantrum resisting the change. What makes you think you can do this now? You couldn’t do it before. Who says you’re not going to start and stop? The self-destructive side of you rears its ugly head, sometimes from your own thoughts or those who have the privilege of being in your inner circle, trying to throw you off your game. Steal your joy. When the doubt shows up by way of residue, you must have a plan of action to overcome it and get out ahead of the memories. I call these memories the ‘residue’. Residue Have you ever made steps toward experiencing a lasting change only to discover your past coming to haunt you by way of distractions, challenges, or stinking thinking such as: overdue projects, bills, assignments, the disappointment of slow results, unkept promises, people’s opinions or life scenarios? The truth is, when we decide to get off the hamster wheel of life, believe it or not, that baby just keeps spinning. The energy we’ve exerted toward that way of living has a life of its own. It’s an unconscious habit that no longer needs our direction or input to keep it going. As daunting as this may sound, this truth and the ability for conscious or unconscious habits to take on a life of their own, is also the key to consciously creating a new habit that better serves us. Initially, when creating a habit of balance, there is a lot of thought conscious behavior shifting required. There is a constant flow of intentional decision and choice making. I call this time the ‘sifting time’. Like when you’re at the beach trying to collect the gems by way of shells and the sand is all around, hiding the jewels beneath the layers. So, there you are in your life looking for the gold (the strength to change), a way toward your yellow brick road (finding your way home to balance), all the while trying to hold off the residue of the past and keep it from making you doubt your ability to experience change. Reality slapping you in the face every time you take a step toward the new by way of muscle and neurological memory; the urge to press snooze, stay up a little later than you know will serve you the next day, engaging in something you are working to eliminate, the addiction of putting off paying that bill until the last minute, skipping the pause because you have so much to do and there is no time! I call these the ‘moments
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Photo by Daniella Cippitelli
of truth’. What will you choose? Will you give in to the fears or will you challenge your mind and its memories of who you’ve been up until this point and instead, place your energy into practicing who you are reawakening to? Even though your mind may think giving up is the answer, and even though you feel like staying up a little later, and that hitting snooze is giving you more time, and even though putting off paying that bill keeps the money in the account for a few more days, the question is: what are these actions that become a habit of imbalance costing you in the long run? The even deeper question is “What beliefs are behind these actions?” The belief that there is not enough time. Have you ever heard the saying, “We have according to what we believe”? In other words, just by simply acting in agreement with the belief that there is not enough time, we create that experience and make it true for us. That’s the domino effect that takes us into a state of imbalance, one choice at a time. Yes, I get that the journey is quite daunting. The process is what we dislike the most, not the change. But the truth is, the process is the process. The seeing, the evaluating, decision making, which all could lead to the possibility of being wrong or making a mistake is what often keeps us stuck in our old ways. We don’t want to see the mess. We would more easily do everything in our power to keep everything
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PERSONAL GROWTH
together in a nice neat box before we would risk things falling apart. Until the day we discover that things falling apart is part of the process of putting things back together differently in a way that could work better. When Things Fall Apart Why are we afraid of things falling apart? I believe it’s because of the idea we have about perfection. Somewhere in our consciousness we have rationalized that perfection, from the human perception, is the goal. Somewhere we bought into the idea that we must have everything all figured out. But boy are we wrong. Perfection is not the goal. Growth is the goal. So, as we start to shift into balance, we should expect to drop the ball, cancel a class, miss the deadline, or oversleep and miss a very important meeting. Or maybe for you it’s just the opposite. Maybe you need to show up for yourself in another way. Whatever comes up, understand that change must happen in some form to create the shift from imbalance to balance. The more we resist, the more intense the change can be and feel. So, let go and be ok with the form of change as it shows up, giving yourself some compassion. Additionally, know that someone, somewhere may not be happy with this change since what is happening within you could be affecting them. But this, at first, is not about them: this is about you. Taking your time to get to the heart of being in balance will, in the long run, benefit them too. But just as you may be having a challenge accepting the process of change, so may they. You can’t stay caught up in doing what is best for others and completely ignoring your well-being because this process is often how imbalance starts off in the first place. Imbalance can also come because we fall for the smoke and mirrors illusion and are wooed by quick fix solutions that promise instant perfection, yet only offer temporary relief no matter how many times we try. Lifestyle changes require that we respect the process. We learn to listen to what life is teaching us, understanding the importance of preparation. New chapters require the setting up of new scenes, doing research, exploration, discovery, testing and experiencing the outcomes, then deciding what part of the change to keep and what part of the change we still need to tweak. We want things fixed now. But the truth is, practice is the way we fix things for long term results. We must practice the new way of being in order to experience the results of the new way. By way of practice, we make the new balance system a habit that allows us to live well. So, stay encouraged. Knowing is an important part of the battle. G.I. Joe got that right for sure. Knowing and becoming aware of what we don’t want allows us to clearly see
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PERSONAL GROWTH
and become aware of what’s not working and why it’s not working. If we are lucky, we can also see how we got into this imbalanced flow in the first place. Meaning that we can see the belief behind the actions when we implement the pause. So how do we bring all this together? Only applied knowledge is power. One by one we begin to replace old beliefs with beliefs that support the notion we can have and live a balanced life. We create new beliefs by identifying the actions that align with the belief that there is enough time, that we are enough, etc. I must point out here the importance of pacing ourselves while reaching for the total experience of balance in our lives. We do not go from 0 to 100 or one extreme to the next. We take our time. Create a plan, uncover the obstacles and look for the solutions.
When the doubt shows up by way of residue, you must have a plan of action to overcome it and get out ahead of the memories.
I know you’ve probably been here before and are tired of starting over. But understanding the concepts we are talking about require that we get familiar with the cycles or patterns of our minds and respond differently every time old unaligned patterns show up.
So, if we are tired of starting over then the solution is simply stop giving up and go the distance. Because if you know anything about cycles, they either repeat or change. Instead of giving up, we could take a break, try a new strategy, revisit what is working and kick that up a notch. Eventually something will stick. Consistency and persistence are the mother & father of success. The most successful people aren’t necessarily the strongest, smartest, or bravest. They are the ones that don’t give up. You cannot put a time frame on change and developing new habits in the conventional way. It takes as long as it takes, so don’t buy into the whole 21-day notion. Things will change in 21 days but not the whole thing. There are levels to change. The focus is best placed on progress and behavior shifts. Were you able to bounce back faster after meeting a challenge? When working on a goal, did you talk yourself into sticking with it one more day when your mind kept telling you to give up? These are the success indicators to look out for. There are so many variables we encounter: some known and some unknown. There are also so many different possibilities and opportunities for growth and development. If we focus on improvement, instead of striving for perfection or expect to achieve a particular outcome, we can develop a formula which will create a habit allowing us
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PERSONAL GROWTH
to experience repeated success which will ultimately flow into the habit of balance. Reminding ourselves how these steps are making us feel in our lives and that we are doing this for us, not for someone else. With nothing to prove and no one to impress, we step into the realm of authenticity. It is in this realm of authenticity where we find a flow that is easier. We find our balance and we can sustain this balance because we are being directed and guided from our highest level of consciousness from the inside out. No need to get permission or approval and our greatest reward is that we feel really good. This feel good energy begins to have a domino effect and touches every area of our life. Because when we feel good, we attract and create feel good solutions and experiences. So, to wrap this thing up because I know you’re busy. Here is a go to cheat sheet for implementing balance: 1. Create a pause (start off slow with about 5 minutes a day). 2. Identify priorities. 3. Eliminate irrelevant entities and activities (you know these energy vampires). 4. If you have trouble with elimination or choosing best practices: ask yourself what beliefs are behind your actions. 5. Look for success indicators. 6. Keep what creates progress and tweak or eliminate what is not helping you see progress. 7. Discover a formula that works for you and repeat it. 8. Get an accountability system, partner, or coach.
April is the founder of S.H.I.N.E, Inc, an alternative holistic and health service whose goal is to help others create the habit of wellness by providing simple, practical tools and techniques that can be applied to life, in strategic ways to fit all lifestyles. Tune in to her weekly radio show Queens Stand Up every Sunday. Learn more about all the services April offers at www.creatingthehabitofwellness.com.
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SELF CARE
Photo by pixabay.com
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SELF CARE
The Essentials of Water By Roberta Perry
H
ydration! For our skin and our health, water is the single best and most important thing that keeps our bodies moving. But did you know it is also a key ingredient in caring for our skin? As well as our mental wellbeing, digestion, clarity, and ability to ward off headaches, water regulates body temperature. It helps us feel full too. Since many times when we think we are hungry, we are thirsty and would feel better just by drinking 8-16 oz. of water. Average daily ounce consumption should be about 50% of your weight. For example, someone who weighs 140 lb., should be drinking approximately 70 oz. of water a day. Yes. A day. So now we know that we should drink more water. But do we truly understand why? According to The USGS Water Science School*, up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158**, the brain and heart are 73% water, the lungs 83%, the skin 64%, muscles and kidneys 79%, and even the bones have about 31% water. So doesn’t it make sense that if we need it to survive, we need to be drinking more of it?
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SELF CARE
Dehydration can cause serious long-term health effects in seniors. Dehydration can lead to confusion, weakness, urinary tract infections, pneumonia, bedsores in bed-ridden patients or even death. Dehydration is a common problem for older adults, and severe cases of dehydration can cause dementia-like symptoms. Ensuring an older adult drinks plenty of water each day can reverse memory loss from dehydration. For digestion, proper water drinking helps calm the acids in the stomach by diluting them, and according to the Mayo Clinic***, there is no concern that water will dilute the digestive juices or interfere with digestion. In fact, drinking water during or after a meal aids digestion. Water and other liquids help break down food so that your body can absorb the nutrients. Water also softens stool, which helps prevent constipation. Water is needed to regulate body temperature through sweating. It helps to maintain blood pressure and eliminates waste. It allows cells to transport nutrients. In my opinion, water is serious H2Woh! Drinking the proper amount of water can virtually eliminate headaches. Here’s why. The brain, being 73% water, obviously needs it. When dehydration begins, and for the record, when you feel thirsty you are already on your way to dehydration, the tendons inside the head shrink and contract from fluid loss. This mechanism makes the brain pull away from the skull, causing pain resulting in a dehydration headache. Crazy, right? My favorite aspect of proper hydration, however, is in skin care. Drinking the appropriate daily amount of water is a game changer. Not enough water and dull, sallow, dehydrated skin cells will show up on your face and body. Skin will be flaky and dry and can crack and bleed. Our delicate under eye skin will appear darker when our bodies are dehydrated. Seriously, you will look extra tired because, not only does lack of hydration make you more sleepy, it also makes your skin look lifeless.
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SELF CARE
I recommend using a good oil-butter based lotion after a shower, right on dampened skin. This way the oils will nourish and moisturize, but more importantly, they will lock in the water and hydration from the shower itself. One of my favorite articles is about a woman with migraines who challenged herself to drink three liters of water a day for a month****. Her results were astounding. Her skin changed. Her headaches virtually disappeared, and she felt better overall. While it is true that we can survive with a minimum amount of water, it is also true that proper hydration will help ward off a host of other problems and help your skin look plumper, brighter and younger. Bottoms up! n After discovering the benefits of skin exfoliation, Roberta created her formulation with botanical oils and sugar. In 2006, she and her late sister, Michelle, started ScrubzBody™ in a garage, growing to a fabulous storefront in Farmingdale, NY, where her products are still handcrafted in small batches. Roberta has shared her story over the years and has been published and quoted in over 100 skin care and business articles, blogs and beauty magazines. She has also been a natural remedy segment guest on the Dr. Oz show twice. Try her amazing products for yourself at www.scrubzbody.com
References: * https://water.usgs.gov/edu/propertyyou.html ** http://www.jbc.org/content/158/3/625.full.pdf *** https://www.mayoclinic.org/healthy-lifestyle/nutrition-andhealthy-eating/expert-answers/digestion/faq-20058348 **** https://www.dailymail.co.uk/femail/article-2480491/How-drinking-litres-water-day-took-years-face.html
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TRAVEL
Secret Italia!
by Madeline Tersigni
Ahhh Italia‌ one of the most beautiful countries in the entire world! If you are consider-
ing booking a flight to Italy, you are probably thinking about all of the wonderful experiences you will have when you get there: Tasting the authentic Italian cuisine, being captivated by the incredible art and history, wandering around the quaint back streets, and roaming the warm countryside. Believe me, you will encounter all of this on vacation in Italy. However, one thing you may forget to consider is the number of tourists. Great moments can be ruined by the persistent flashing of cameras or the pushing and shoving of a hundred people trying to get inside a monument or museum all at once. You will pack into public transportation like sardines, cabs will be more expensive, and at a good restaurant, not a vacant table will be found. It is difficult, but tourists are a part of traveling, and they are inevitable - right? Well, maybe, when it comes to the larger cities. But, if you are hoping to get away from stress during your vacation, here are five underrated places in Italy that are gorgeous and tourist free!
20 truelifestylemagazine.com Bolzano village, photo by Rachel Wertz
TRAVEL
Bolzano: Bolzano is the capital city of South Tyrol, a northern province in Italy. It is set in a spacious valley, surrounded by heavenly vineyards on top of rolling hills. Bolzano has a hauntingly beautiful medieval city center, with the South Tyrol museum holding the famous Otzi iceman, known as a Neolithic mummy. It also has the Mareccio Castle and the gorgeous Duomo di Bolzano cathedral. Isola del Giglio: Isola del Giglio is so magnificent that most pictures cannot do it justice. It is an island off of the coast of Tuscany, in the province of Grosseto. One of the seven islands that form the Tuscan Archipelago that lies within the National Park. With its breathtaking water and the soft sandy beaches, Isola del Giglio is a must see in Italy. You can reach the island by taking a ferry from Tuscany. The ferry costs around â‚Ź40 (roundtrip).
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Bracciano: The quaint town of Bracciano will steal your heart and make you never want to go back to the hustle and bustle of the city. You can take a dip or go fishing in the town’s incredible volcanic lake or explore the well preserved medieval castle: Castello Orsini – Odescalchi. Bracciano is approximately an hour away from Rome and only costs €7 (roundtrip) to get there.
Bracciano Lake, photo by Madeline Tersigni
Bracciano street view, photo by Madeline Tersigni
Sperlonga oceanview, photo by Gabriel Wistisen
TRAVEL
Sperlonga: Sperlonga is a picturesque Mediterranean seaside town, in the province of Latina. Most people say that it resembles parts of Greece for its white-washed homes and clear blue water. Sperlonga is best known for its ancient Roman sea grotto, discovered on the grounds of Villa Tiberius. The villa contained the incredible Sperlonga sculptures, found in the museum on the site. If you are looking to get to Sperlonga, it’s only a ₏14.00 train ticket (roundtrip) from Rome. It takes approximately two hours to get there from Rome.
Town Square photo by Gabriel Wistisen
Photo by Gabriel Wistisen
Photo by Gabriel Wistisen
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TRAVEL
Ponza: Continue down to southern Lazio, and you will find the gorgeous island of Ponza. The island is one of Italy’s best-kept secrets, with its stunning beaches and epic cliffs. It’s hard even to find one tourist roaming around the charming streets because Ponza is usually overlooked due to the popularity of other islands like Sardinia and Sicily. However, Ponza is just as beautiful (if not more) and much cheaper. To get to Ponza, you would need to take one ferry from Anzio which costs around €50 (roundtrip). There is one ferry in the morning and one in the late afternoon, making it easy to get back to your hotel if you do not feel like spending the night. You will never run into another tourist at any of these wonderful places. Only the locals, which will guarantee that you experience the most culture and eat the best homemade pasta you will ever have in your life. The picturesque places on this list will incite envy from all of your closest friends and family members who will wish that they didn’t stick with the status quo when visiting Italy. Additionally, traveling to any of these locations will ensure that your vacation is peaceful and quiet. Instead of being smothered by other people trying to clamber into one tight place at the same time, you will get to enjoy every minute of your time away from home. n Madeline Tersigni is a native New Yorker, currently living in Rome, studying Communications with a concentration in Journalism and a minor in International Business. Her work in an international environment has brought diverse experiences to her repertoire. Contact Madeline on LinkedIn for any freelance opportunities.
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Lago di Carezza mountain fog, photo by Rachel Wertz
HEALTH
What is My Medicine? by Linda Lombardo
CHAOS CALLS US ALL FORTH TO CHALLENGE THE STATUS QUO; TO QUESTION EVERYTHING; TO ASK OURSELVES, WHO DO WE GET TO BE?
To know what our unique gift is in the world is to understand how to use that gift in the world. It is a universal human longing. It matters little if that world is just one person, a family, a community or the whole planet. When you don’t know what your medicine is, it can be tough to make choices. You may feel envious or competitive with people who seem to have it ‘all together’ or all figured out. You may feel ‘lesser than’ or ‘undeserving’ because you haven’t figured it out. When you don’t know what your medicine is, it feels like you’re always crossing paths with a bear in the woods. And the only thing to do when that happens is to stop and respect the bear’s space; hold peace in your heart and give that big, wooly beast the right of way. Anything else is downright dangerous. It was on a walk in the forest one day that the question came up. Looking up at the treetops, the question was asked, “What is my medicine?” and the treetops replied, “It’s certainly the sound of the wind as it passes through your leaves.” Leaves? That didn’t seem very helpful. So the question was asked again, this time of the dirt and the earth along the trail. “What is my medicine?” and the dirt replied, “It’s certainly the decomposition of stones, shells and organic matter that hold the history of this place and make up your being.”
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Photo by skitterphoto.com
Photo by Daniella Cippitelli
HEALTH
Stones and shells? Still not very helpful. So, the question was asked again; this time, of the birds in the trees, “What is my medicine?” and the birds replied. “It certainly must be your song piercing through the forest, and the nest you build in the trees.”
or moss that withholds moisture from the algae because it fears it won’t have enough for itself. Imagine a leaf that refuses to yield to the wind or organic matter that is afraid to lose itself in another to become something more fertile.
Not sure where else to turn, the question was asked one more time; this time, to the lichen on a nearby maple tree, “Lichen, what is my medicine?” and the lichen replied, “It’s certainly the relationship between the moss and the algae that creates something even more fertile.” Leaves, stones, shells, organic matter, nests and songs, moss and algae. Every more-thanhuman being replied from his or her perspective! Whatever sustained it, whatever purpose it held, that was its medicine, and that was the only way it knew how to express it: the wind, the decomposition of matter, the song, the symbiotic relationship of beings. If you are surprised by the simplicity of the answers, you might be even more surprised to learn that they were right! Our medicine is already fully expressed in our being; not a vocation or an avocation that we need to search for; our medicine is fully revealed in how we move through the world and what sustains us as humans; our connection, love, compassion, and creativity. What’s the Einstein quote? “Everybody is a genius, but if you judge a fish by its ability to climb a tree, it’ll spend its whole life thinking it’s stupid.” Our medicine is ours and ours alone. It’s something we must do. Imagine a bird that refuses to sing because it believes no one is listening
Here’s the question again: What is your medicine? Is there a bear crossing your path? Stop and respect that bear’s space; hold peace in your heart and give that big, wooly beast the right of way. Anything else is downright dangerous. You know that thing you must do? Name it and do it. The world is waiting for your medicine. n Linda Lombardo is a certified life coach and forest therapy guide living on Long Island, NY. Her work includes life purpose and one-on-one coaching in nature. She writes and podcasts at Voice of Evolution Radio. You may find her at www.thevoiceofevolution.com and www.liforestwalks.com
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HEALTH
Summer Bodies Are Made in Winter By Nick Yasinosky
W
ant to get a jump on that summer body? Yes, I said summer. Now, you may be thinking to yourself, “It’s the middle of winter. I have plenty of time until the summer.” Maybe. But what if I told you that summer bodies are made in the winter? All too often, we get caught up in the mainstream mentality of the winter. We may think we are going to “bulk“ up, that we are hibernating, that our metabolism slows down, or the age-old “it’s the holidays” excuse. This mindset will only lead us to the road of uncertainty because there is no plan. Allowing this to happen to our bodies is a slippery slope of overeating foods that are full of empty carbohydrates, processed sugars, and bad fats. There is an imbalance between the “hunger hormones” leptin and ghrelin that causes us to either still feel hungry or feel content. Leptin, being an appetite suppressor, makes fat cells decrease our appetite. When we eat foods that are nutritionally dense, we feel full and will tend not to keep eating. A good example would be eating a bowl of oatmeal with mixed berries on top. The opposite is true for ghrelin, which is an appetite increaser. Ghrelin is released in the stomach and sends signals to the brain that we are still hungry when we are either overeating or undereating foods that do not possess quality nutrients. A good example of this is eating a whole box of sugary breakfast cereals, which are not nutritionally dense. Because of ghrelin, we keep eating bowl after bowl and therefore increase our caloric intake. The over-consumption or overindulgence of caloric intake, whether it is food or drink, is the number one contributor to weight retention or weight gain. During the holiday season, the increased temptation of fatty, high sugar foods, plus less physical activity will lead to the weight gain that most of us experience. We then make empty New Year’s resolutions and broken promises to ourselves, usually under the influence of alcohol. Those resolutions typically fall through and may last a week if we are lucky. It is then a mad dash to “diet” or try to lose weight to gain it
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Photo by Oliver Sjรถstrรถm
Photo by Oliver Sjรถstrรถm from Pexels
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all back again. This path is too aggressive and does not work. I call this the Yo-Yo effect; i.e., the constant weight loss, weight gain repetitious cycle. There is a solution though. Do not take a one size fits all approach and instead, engage in a well thought out program that is designed specifically for your lifestyle, tailored to your needs and goals. It is best not to follow another person’s routine, the newest fad, quick fix pills, or body in a bottle. Consistency is vital and is the only way the body will cooperate, allowing you to achieve the desired results you are seeking. Wintertime, overall, has fewer distractions and allows us to focus harder on these goals. We are not worried about going to the beach, barbeques, and all the other fun summer activities (not yet anyway). Therefore, it is one of the best times to start a regimen as such. Winter also gives us the time we need for the body to get used to or metabolize fat correctly. This process takes time and cannot be rushed. If we push too hard, the body will
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push back and produce little or no results. We must do a delicate dance to tell the body that it is ok to lose the fat we are trying to lose. There is a rough time frame for this to happen and it is usually six to eight weeks. But some people will see results in the first two. So, hypothetically speaking, if one started the first of January and followed this process, it would take that person right to the beginning of March. At this time of year, he or she would be in a great place. Starting to look good, feel good, and not “behind the eight ball,” which could lead to panic because the official “start” to summer is quickly approaching. The process will run a lot smoother by monitoring total caloric intake (food and drink), while keeping up on caloric expenditure (exercise), then planning out micro-goals along the way to achieve the macro goal. We can still enjoy some of life’s guilty pleasures by holding to the 90/10 or 85/15 rule. If we are eating clean the more significant percentage of the time, the body will almost not recognize the “bad foods” we put in. It is kind of like running over a speed bump - keep going. Remember, it is not always what we are eating, but how much of it we are eating. With these ideas and techniques in place, one can achieve long-lasting results not only through the winter but well into the future. n Nick Yasinosky, ISSA CFT, is a certified fitness professional with over 20 years experience in competitive bodybuilding and the fitness industry. Contact Nick to achieve your personalized fitness goals at nickyaz77@gmail.com and follow him at Instagram.com/nick_yasinosky
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CUISINE
A Selfless Indulgence
By Roxanne Browning
Concious decisions when choosing our favorite Chocolate bar has an impact on the World
I
t is so hard to imagine for some, how our spending habits affect others in the world on a typical shopping day. If you buy organic or fresh produce at a local farm stand or belong to a CSA to support your local economy, you understand economics 101. But not all your needs are met by your local farms or if you are fortunate to have any in your area. Simply put, Fair Trade or Direct Trade is the global answer to your local farmstand. However, it’s much more than that. Cocoa Before Harvest The Certified Fair Trade label on chocolate and other products, such as coffee, tea, sugar,
vanilla, and even flowers, guarantees consumers that the farmers who grew the crops are; 1) paid a fair price for their harvest; 2) members of democratically organized cooperatives; 3) have access to affordable credit. The Fair Trade price allows farmers to cover their costs of production as well as afford a decent standard of living for their families, send their children to school and invest in the quality of their farms. The Fair Trade label also guarantees environmentally friendly foods that are 85% certified organic and have the highest quality in flavor and nutritional value. We must note that organic certification is an expense to small farmers. A lot of traditionally farmed cacao is produced ‘organically’ by default since farmers are not able to afford pesticides. Nor can they afford the expense of certification to meet Western organic standards. Direct Trade Most chocolate makers have a direct business relationship with the farmers. Partner – growers make as much as four times more than Fair Trade. Cooperatives and chocolate makers work to-
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gether to create bean-to-bar chocolate from the chocolate maker for different applications heirloom cacao. Imagine partnering with the and uses.” source of cocoa so everyone benefits? If ethically traded chocolate is not available locally, ask your grocer. Many links are available on your local eco-conscious grocers’ websites. n Free Trade is Not so Free There is a dark side to the conventional economic system, where millions of people around the world are not valued. Many people work within inhumane conditions and receive less than a livable wage. Many are forced to work for no wages at all, especially children. “It’s important to teach growers to assess flavor and protect it by empowering them to breed new varieties that are both disease resistant and flavorful,” Gary Guittard, CEO of Guittard Chocolate Co., says. “We need healthy diversity in an ecologic sense. That’s adding tools to
Roxanne created an original idea to pair chocolate with wine and founded Exotic Chocolate Tasting in 2010, a Certified NY State Women-Owned Business. Roxanne’s goal to bring awareness to the indigenous people that grow cacao, highlighting the environmental and health benefits, guides us in mindfully savoring craft chocolate. Contact Roxanne for your exclusive curated event at www. exoticchocolatetasting.com
*originally published at https://exoticchocolatetasting.com/site/who-grows-your-chocolate/
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Photo by Robert Springer
CUISINE
Lobster Mac n Cheese Serves 4-6 as a main course Serves 8-12 as an appetizer
First make the roux. Whisk flour and butter together over medium heat. Combine for 3-4 minutes or until butter is lightly colored. Add the milk, bringing just to a light boil, then lower to simmer. Sauce will thicken. Start boiling the salted water for the pasta. Add the cheeses into the simmering milk 1/3 at a time while whisking over low heat. Then add the spices of salt, pepper, cayenne, and nutmeg. Take a moment now to put the oven on broil. Cook the pasta to al dente. While cooking pasta, lightly sauté the lobster meat for 30-60 seconds in a sauté pan with a little olive oil. Once pasta is ready, it is time to combine all ingredients. Take the cheese sauce and lightly fold in the fresh chopped basil and parsley. Then take the lobster meat, pat dry and fold that into the cheese sauce as well. Combine sauce and pasta into a baking tray. Sprinkle the top with seasoned bread crumbs. Lightly spray the top with organic olive oil spray for an even coat or place small dabs of butter on top.
Ingredients 1 pound of cavatappi (or elbow) pasta 4 tablespoons unsalted butter 4 tablespoons flour 2 cups milk 1 teaspoon salt Pinch of pepper Pinch of cayenne 1 pound lobster meat tail/claw ¼ teaspoon nutmeg ¼ cup chopped parsley ¼ cup chopped basil 2 green onions finely chopped on a bias (green tops only) 12 ounces white cheddar 4 ounces parmesan ¼ cup Italian seasoned bread crumbs
Place on the lowest rack in the oven on broil for 5 minutes or until golden brown. Take out and sprinkle the fresh green onions on top. Ready to serve.
Bon appétit!
Chef Robert Springer is the owner of Chef Springer Catering and Private Chef. He is the winner of “The Mentorship with Tom Colicchio”, sponsored by Bravo TV. Chef Springer specializes in fine dining tasting menus for the epicurean at heart. In addition to catering private events, he is also available for in-home cooking and private tasting menus at clients’ homes. Contact Chef Springer at RobertSpringerFB@gmail.com and follow him at Instagram.com/chefspringerish
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Photo by Fernando Arcos from Pexels
THE ARTS
Healing Through Sound The first ever sound recording dates back to 1857. But music was part of humankind and society long before that. It was a way of telling stories, passing on traditions, getting ready for war and tying together communities and religions. More and more studies are being done and concluding that music helps aid in pain and stress reduction. So we wanted to help you take a mental break after all the holiday bustle or perhaps you have a physical challenge you need help staying relaxed and focused through. Did you ever hear a song or piece of music that immediately brought you back to a wonderful feeling? Maybe to a great time in your life, or a major life-changing event? Wouldn’t it be amazing to hold on to that feeling longer than just a song or melody? Here are some guidelines to help you create a playlist that you can use when you need to relax your mind and body. n
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Change your thoughts and you change your world. -Norman Vincent Peale
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