Wellness Woman 40 and Beyond - Issue #2 by WellnessWoman40

WINTER ISSUE DECEMBER 2013/JANUARY 2014

IN THIS ISSUE

LOW IMPACT MOVES THAT RENEW, REENERGIZE, AND RESTORE

5 WAYS TO DE-STRESS

Let’s Celebrate! 6 WAYS TO OVERCOME PERFECTIONISM IN 2014! 10 WAYS TO IMPROVE YOUR SOUL HEALTH

FOR THE HOLIDAYS

SHOULD YOU OR SHOULDN’T YOU EAT THAT? NAVIGATING THE HOLIDAY FARE

70+ YEARS YOUNG

ANNETTE LARKINS

WONDERFUL, WISE AND A WELLNESS WOMAN

Nations 1st Mind, Body, Spirit E-Magazine for Women Over 40

TABLE OF CONTENTS !

From The Editor

Wellness Woman Poem

Spiritual Wellness !

Be a Proverbs 31 Woman and Achieve P.E.A.C.E.

My Name is…“LEAH”

New Day Is Coming

Aligning Your Purpose With Your Being

Give Yourself a Gift – The Best Gift of All Forgiveness

Affirmation to Help You Thrive in 2014

Soul Health: Courageously Breathing In New Life for 2014

Body Wellness !

Have Your Cake and Eat it To? Figure Friendly Holiday Tips

Have Happy Stress and Flab-Free Holidays

Should You or Shouldn’t You Eat That – Navigating Through Holiday Fare 31

The Holiday Crunch

5 Low-Impact Moves That Minimize Stress

Warm Smoothies To Nourish The Body

Special Recipes for Your New Years Brunch

Tasty Tips To Keep Your Belly Healthy During The Holidays

Mind Wellness 5 Ways to De-Stress For The Holidays

! Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought with a price, therefore glorify God in your body and in your spirit, which are God's. -1 Corinthians 19-20 (NIV) i

Balancing Act – Walking The Work/Life Tightrope

TrueLifeDesign for Success Women-Designing a 360Living Strategy

(Un)Happy Holidays: Your First Christmas Post Divorce

Gratitude Journaling – Declarations of the Soul

Progress or Perfection – 6 Ways You Can Overcome Perfectionism

3 Tips to Beat Holiday Stress and Start the New Year Being Your Best

Create Joy During This Holiday Season - It’s All About Emotional Energy

You Can Consciously Create a Better Holiday

Happiness is More Than a Feeling

Featured Wellness Women – Our Stories

Dr. Kathy Gruver, PhD

Cat Corchado

Annette Larkins

Ellen Dolgen

Annette Larkins – Miami, Florida

Cat Corchado - Charlotte, North Carolina

Dr. Kathy Gruver PhD - Santa Barbara, California

Ellen Dolgen - Coronado, California

Did You Know? Lynnis of PraiseWorks is proud to be a Wego Health Activist Nominee for 2013.

For more info visit: http://awards.wegohealth.com/nominees/lynnis-of-praiseworks-1117 ii

CREDITS Publisher PraiseWorks Health & Wellness

Founder & Editor-In-Chief Lynnis Woods-Mullins, CHHC, CLC, CPI

Contributing Writers Dr. Lisa H. Upshaw, DC, Lc Christina Steinorth, M.A.,MFT Jennifer Poulson Pastor Chyrell English

Editorial Staff Victoria E. Moore, LLP

Publicity Gina Smith (SPMG Media)

Layout & Graphic Design Paul Jones (www.WebPlexx.com )

Marcia Cody R.N., B.S.N Betsy Mueller, MBA, ACP-EFT, CEHP, CEC Monique Stoner, MBA Ellen Dolgen Jill Troderman, NC Dr Katherine Kelly, PhD, MSPH Diana Lynn Kohn

Business Operations & Advertising Manager Victoria E. Moore, LLP

Business Consultant Tyler Hutchinson (www.fullcirclebusinessconsulting.com)

Advisory Board Krista Dunk Mary Ellen Ciganovich Bess Blanco Kathleen O'Keefe-Kanavos Carmela Ramaglia Susan Tolles Martina Desgouttes Carol Dunlop Suzanne Strisower

Layout & Design by www.WebPlexx.com

Krista Dunk Susan Tolles Vivienne Fleischer Rebecca L. Norrington Suzanne Strisower, M.A., PCC Hanna Goss, CPC, ELI-MP Dr. Cammi Balleck, PhD Carmela Ramaglia Mary Ellen Ciganovich Dr. Deana Murphy Shawngela Pierce, MS Dr. Kathy Gruver, PhD

www.PraiseWorks.biz (916) 706 - 7565

iii

Featured Wellness Woman Annette Larkins Miami, Florida Renaissance Woman - A woman who has broad intellectual interests and is accomplished in areas of both the arts and the sciences. -American Heritage Dictionary of the English Language

If there is any definition that personifies Annette Larkins it is Renaissance Woman. I have not met a Woman who is more well-rounded, confident, and self-assured than Annette Larkins. She is truly amazing for so many reasons. Annette is an accomplished Raw Food Eating Expert and Chef, Author, Fashion Designer, Producer, Horticulturist, speaks five languages, mother of two sons and married to the same man, Amos Larkins for 55 years! At the age of 71, Annette is not only beautiful, she is energetic, engaging, and an original thinker. She truly is her own Woman. Over the last few years she has been interviewed both nationally and internationally. Everyone wants to know how she can look just over 40 at the age of 71. When asked that question of how she manages to look so young, she always credit’s her eating non-cooked food for over 40 years and maintaining a life that is active and thriving. Annette and I got a chance to speak about her philosophy of life, and her overall views about wellness. With an attitude of wit and wisdom Annette shares something about herself and what make her a “Wellness Woman”. Lynnis: I greatly admire you and often reference you when I talk to women about being totally well mind, body and spirit. Annette you personify what one can be when making a lifestyle change for the better. For our readers, Who is Annette Larkins and why raw food eating? Annette: Well.. .at 71 I only eat raw foods. I started out cutting out animal flesh at the age of 21 my lifestyle journey began in 1963!. I had not changed my diet totally at that point. Later I progressed into eliminating other things like "white foods" for instance sugar. I soon found that I was feeling better from the health benefits.

Lynnis: What is it you feel has made the diﬀerence in your life as a result of your Raw Food Eating lifestyle? Annette: Often I would catch any cold that came along. People would tease me pretending to be sick. I would go into serious mode. My immune system was very weak. Animal flesh and white refined products produce a lot of mucus in the system. Some mucus is ok but too much helps deplete the immune system. My energy level increased, as a result of changing my eating habits to Raw Food Eating. I really don't believe our bodies were designed to consume flesh. As time went on and I began to experiment with more raw food eating, I increased my resistance to sicknesses like flu. It was like I had pushed the reset button for my body. My memory increased. I felt as though I became sharper. The better I ate, the more raw food I consumed, the better I felt. Lynnis: When you started this journey of a Raw Food eating lifestyle, how did it impact your family? Annette: At the time it was 1963 and my husband owned a Butcher shop. I sat down with him to tell him that I was embracing a Raw food only diet. 4

Well, he looked at me directly in the eyes and said, "What's the matter honey do you need to see a doctor." My husband thought I had gone bonkers. Growing up I had meat with every meal. There was not a meal without meat. It was all around me. Once I explained where I was, how eating dead flesh was repulsive to me, my husband supported me. Eighteen years later after retirement my husband joined me. My oldest son tried Veganism for a year or so, my youngest son for three years. They all have maintained a level of better eating habits that fit them. Watching the health benefits I enjoy my son said "Mom, I want to be like you." Lynnis: Has there ever been a time you backslid? Annette: No, I abhorred it. It was like cannibalism. It sickened me. Lynnis: What does your diet consist of day to day? Annette: Fruits, nuts, vegetables and dry seeds or ground like alfalfa seeds. I sprout seeds in my garden. This has a very high nutritional factor. Any seed will sprout. You are eating live food instead of dead flesh.

sharing your lifestyle? Annette: On February 22, 2012 Tonya Roberts, a local reporter heard about this woman, me, whose lifestyle created a fountain of youth. No one believed I was 70 when I was on the broadcast. Most believe that I am in my fifties, some even say 40’s. I am probably in better health than most 40 year old. I have 20/20 vision. I am physically fit in my mind and body. I am spiritually sound as well. Well, that interview went viral and I began to be invited to shows like “The Doctor's”, the “Today Show”,(many others) and of course your show “The Wellness Journey –Live!” and now your magazine “Wellness Woman 40 & Beyond”. I got calls from all over the world to come talk about my life and never really wanted the spotlight. I was propelled into service for the sake of better health for anyone who wanted to hear how I look and live well at now the age 71! The rest is history! Lynnis: What advice do you give people who are just starting their journey as you have now for over 50 years now?

I taught Spanish and English after perfecting the foreign language and being asked to perhaps seek a degree. I also speak French fluently. Also for a time I worked as an airline reservationist.

Annette: First determine where you are in the scheme of things. Take steps based on your own goals and understand obstacles will be present. Know that with each eﬀort you can overcome. Add do not subtract. Add good things to your diet soon the not so good will go away. Each improvement is a health benefit. Stay in touch with yourself. Do not worry about stumbling, we all do. Go at your own pace, you're not in a race. I have a DVD to help teach how to prepare delicious meals using Live foods.

Lynnis: How many children do you have? Where is home for you?

Lynnis: What is your definition of a Wellness Woman?

Annette: I have two boys both in their fifties. I also have five grandchildren. I was born in Ashville, N. Carolina. I consider Miami, Florida my home and I consider myself a Floridian. I was married at 16, first child at 18.

Annette: Someone who takes a great interest in herself by being psychologically, physiologically and spiritually sound! It is important to understand each of these components are connected. Working from the inside out, your life force radiates bringing life to you!

Lynnis: Many people don’t know what you did for a living before you became a media sensation. What did you do for a career? Annette: I sang a bit on stage. I never looked for stardom. I sang to keep me young.

Lynnis: What do you think is your life's purpose? Annette: I know that God propelled me to write a book on my journey. I wanted to be guided to help our people (African Americans) to overcome illness based upon food consumption. We have been released from the shackles of slavery but not as it relates to poor eating habits. We are still eating foods that are slowly killing us.

Lynnis: Thanks so much Annette for sharing your wisdom with our readers. Visit Annette Larkins at her website: www.annettelarkins.com

Lynnis: What has happened as a result of you 5

FROM THE EDITOR STRESS…it is a word that just recently came into popular use in the early Sixties. As the world began to incorporate instantaneous gratification as a must have in our lives, the stress quotient grew almost in direct correlation to the advances of technology that appeared to make our lives easier. Gone are the days of waiting for the kettle to boil our tea…how many of you have waited impatiently for the 2 minutes it takes for the water to get hot enough in the microwave? Gone are the days of waiting until we get home to place a call to a friend for a good chat. Now we can call as we wait in traffic, honking our horns and fighting off the need to go into full “road rage” mode. Suddenly the call to the dear friend is full of frustration and impatience as we talk to the faceless drivers in the cars and not our friend. Remember when at this time of the year we would take joy in filling out the Christmas cards and sending them to friends and family? Now many of us feel too “stressed and out of time” to fill out cards and address envelops; instead, we send emails. Let’s face it we live in a world that perpetuates stress. But just because the world may run that way, doesn’t mean we have to live our lives that way. While there have been wonderful advances in technology that have simplified our lives and in many cases made our lives better, there has also been some not so wonderful side-effects to this “convenient” life-style we have embraced – STRESS. How do you learn to live in a world of instantaneous gratification, lack of patience, and always feeling the need to stay in front of the next wave of products, services and lifestyle enhancements that are supposed to make our lives “easier”? How do you keep from falling slave to stress, and still maintain a balance in your life that brings us the same sense of joy and fulfillment people use to have before we decided to make a faster paced life the norm and not the exception? In this issue of “Wellness Woman 40 and Beyond” we have gathered some of the leading authorities in the

field of mind, body, spirit wellness for Women from across the county. These articles provide wonderful tips and techniques on how to live in this fast paced world while taking better care of yourself while managing the many everyday stresses you encounter. Although, we have taken care to give you much information and advice on how to handle holiday stress in a positive way, these articles will help you relieve the stress you feel throughout the year and help you to embark on a journey of wellness for your mind, body and spirit. The year 2014, promises to be another fast paced and eventful year. This issue also has articles that give wonderful advice and guidance on how to start the New Year energized, engaged and ready to claim the good the Creator is ready to provide for you. Once again, as in our launch issue, we are sharing the stories of four wonderful “Wellness Women” who have wisdoms and philosophies to share. Our “Wellness Women” in this issue range from the age of 40 to over 70. Each one of them has learned something key along their wellness journey that we hope will motivate, encourage and inspire you along your journey. We truly have the capability within us to excel and achieve regardless of outside circumstances and 6

appearances. All we have to do is listen to that inner voice that all of us have, fill our environment with positive support, pray and meditate for guidance, and continue to fill our minds with information that will aide us along this wonderful journey called life. My prayer is that the articles you will find in this issue will bless you in such a way that you are ready to take on 2014 with energy and enthusiasm. This truly is our time, to thrive and move forward to accomplish those dreams, goals and visions the Creator has placed within all of us. God wants us to live a life that is abundant, joyful and prosperous. May 2014 bring with it a wonderful positive energy of enlightenment and blessings for you and yours. Lynnis Woods-Mullins, CHHC, CLC, CPI is founder and CEO of PraiseWorks Health and Wellness, a faith-based health and wellness organization for women over 40.

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A cheerful heart is good medicine, but a crushed spirit dries up the bones.Â -Proverbs 17:22 (NIV)

Dr. Lisa H. Upshaw, D.C., Lc Dr. Upshaw is an expert in the field of Acupuncture, mind, body, spirit healing, holistic lifestyle, nutrition and weight loss. Her practice Wellness Innovations takes an innovative and alternative approach to healing and wellness. www.lisaupshaw.com

Ellen Dolgen Ellen Dolgen, is an outspoken women’s health and wellness advocate, menopause awareness expert, author, speaker and founder of “Menopause Mondays”™. She also is a regular contributor to Huﬃngton Post and has been a guest on many radio and talk shows. www.ellendolgen.com

Diana Lynn Kohn Diana Lynn is a business owner, speaker, and author from Kirkland Washington. She is a contributing author to international bestselling “Chicken soup for the Soul” series. Her responses to life’s obstacles serve to inspire readers of all backgrounds to find new beginnings. www.recoveringdysfunctional.com 9

BE A PROVERBS 31 WOMAN & ACHIEVE

P.E.A.C.E. BY SUSAN TOLLES

Are you a “Powerful Woman of God?” That phrase might make you a little nervous, because we usually think that being powerful is not a “ladylike” quality of a Christian woman. Yet,being empowered by God is something to celebrate! He created you with a very unique purpose, placed within you certain gifts, values and personality traits that gives you the “power” to shine brightly in the world; bringing glory to God and all He has done for you. Stepping into that power as HE created it is right where you should be; every day. So how do you do it?

knows that everything else falls behind God, husband and family. Does this sound like the Proverbs 31 woman, who we all know as “Superwoman?” Can this be you, too? With a few changes in your mind set and your daily routines, you too can be a "Superwoman."

A Powerful Woman of God knows her value, and takes care of herself as if she were a priceless jewel. She maintains a healthy mind, body and spirit for energy and focus. She doesn't let fear, self-doubt or other people drag her down. She doesn't try to be all things to all people, but instead lives according to her purpose, knowing where she should devote her time and energy. She knows how to say no. She prioritizes her daily activities, and

Eliminate the stressors. Simplify your life, don’t over-

If you are like me, you know that December brings with it family gatherings, cooking, shopping and hosting parties. But oftentimes, in all the frenzy and frivolity, we end up so tired and grumpy feeling like the Grinch. Here are a few things you can do to keep the “PEACE” in your soul

Practice saying “NO.” This is one of the hardest things for women to do. It is our nature to be all things to all people, to be “superwoman,” while neglecting ourselves. But saying “yes” to too many things actually costs you energy. Make a “Do Not Do” list along with your “To Do” list, and be committed to it, sticking to your priorities. View your “no” as giving someone else the opportunity to say “yes!” schedule and be flexible. Send that family letter after the holidays, when others have more time to read it anyway. Eat on paper plates, purchase your sides, or your entire meal for that matter. In a few weeks, your family and friends won’t remember that you scrubbed the floor or spent 12 hours in the kitchen. They will remember your attitude.

Allow some time for yourself. This is the most important thing you can do to keep yourself going during the busyness of the season. Schedule some personal time in every day, even if it is just 15 minutes. Take a walk, exercise, pamper yourself with a pedicure or massage, read a book, or just sit outside in the quiet. Do something that rejuvenates you mentally and physically to avoid exhaus-

tion. You won’t enjoy the season if your energy is drained.

Celebrate the traditions that are most meaningful and bring your family joy, set aside those that exhaust you. Try asking each family member what one tradition they view as sacred and focus on those. If a lavishly decorated home is not important to them, then lighten up! If they don’t want to bake and decorate dozens of cookies for the neighbors, then spend that time doing something that everyone wants to do. Celebrate those special things that bring you closer, and toss the things that are just “hohum.”

Express your emotions. If you feel like crying, then let it out! If you are frustrated, then punch a pillow. If you have experienced the death of a loved one during the year and are grieving, know that it is okay to be sad. If you are lonely, then seek out ways to be involved in the community. It is

not healthy to hold your emotions in for the sake of appearances, and it will only drain you in the end. Most of all express your gratitude! Every day, thank God for at least one thing that you are blessed with. We all have things that make us smile, things that we take for granted. Be grateful for a roof over your head, running water, transportation—things that many others live without. Give thanks for friends and family who love you unconditionally, and tell them how much they mean to you. Then, give thanks to yourself, for all you do for others to inspire them and lift them up, for the mother or wife you are, and for the things you will accomplish in your life after 40. Treasure yourself for who you are— God created you to be a “powerful woman,” so shine brightly this holiday season, with the inner power that only He can provide.

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MY NAME IS.........“LEAH” “Jacob made love to Rachel also, and his love for Rachel was greater than his love for Leah.” - Genesis 29:30 (NIV) BY CHYRELL ENGLISH

As I handed out bible pamphlets around the neighborhood, I was approached by a young man who reques:ed a pamphlet. As he began :o read, he noticed that there was a picture of an angel on the cover of the pamphlet. He looked at me and said, “I like angels. Charlie’s angels are very pretty!” I looked at him and rolled my eyes, even though I secretly thought his comment was funny. His comment began a series of discussions, which would la:er lead :o me being in a relationship, becoming pregnant out of wedlock and eventually marrying him. I was in love! On our wedding night as he held me in his arms, he admit:ed that he did not love me, but said that he would learn :oo. He said that he didn’t want his child :o grow up without a father, and this was his chance :o do the right thing. He :old me that he blew it with his daugh:er’s mother, so now he had a second chance. I looked at him, and with all of my nine:een years of wisdom, I said that it didn’t mat:er because I loved him enough for the both of us. I was in love! Ten years and two children la:er, I found myself alone, wondering where he was and why he wasn’t at home. La:er, I discovered that throughout

our :en years of marriage, he had reuni:ed with his daugh:er’s mother. He loved his sons, he loved his daugh:er, he loved his daugh:er’s mother, but he didn’t love me. I cried for so many years, but didn’t gain his love. Something in me had died, and I didn’t know how :o recapture my smile, my joy, or his love. I couldn’t unders:and why I wasn’t enough for him. I went :o work every day, gave him two strong sons, kept our home clean, and gave everything I had :o him. I was in love. One day, I heard a s:ory of a woman named Leah (Genesis 29), who was forced :o marry a man named Jacob, who was in love with her sis:er Rachel. Try as she may, Jacob only had eyes for her sis:er. She cried and she pleaded with God :o make her husband love her. Unfortuna:ely, no mat:er how many sons she gave him, or how she demonstra:ed her love :o him, Jacob only loved Rachel. He was in love. Leah diligently sought God through :earful prayers and blessed with six sons who would become leaders

with the tribes of Israel. Surely Jacob would love her now, but Jacob only wan:ed Rachel. Leah lived with this knowledge unit Rachel’s untimely death. La:er Leah would live with Jacob for many years, and acknowledged as his wife. Upon Leah’s death (Genesis 49:31), she was buried in the Cave of the Patriarch’s which also housed Abraham and Sarah, and Isaac and Rebekah. God heard her prayers, and gave her a place of honor, which belonged only :o the Xirst wife. Leah had God’s love. Twenty-Xive years la:er, I celebra:e and give God praise for the :estimony of my life! I s:and humbly before Him and thank Him for my many blessings! My sons and daugh:er-inlaw are servants of God are very blessed! My ex-husband’s daugh:er loves the Lord and she still calls me, Mom! My ex-husband, Xinally found Jesus, and became one with his Xirst love, and then passed on :o be with the Lord. And God allowed a mighty man of God :o Xind me and call me his love. The moral :o the s:ory for Leah and I? The foundation of true Love only comes from God! 12

A NEW DAY IS COMING BY DIANA LYNN KOHN Have you ever had one of those crazy dreams? You know the ones? Where nothing makes sense. You bounce from one place to another. Maybe you start oﬀ walking down a dark hallway and end up at the Circus. You see diﬀerent faces, some people you know, some you don’t. It all happens so fast. I recently had one of those dreams myself. Even within my dream I thought “boy, this is a weird one.” Just as I finished my dreamy thought the whole scene faded away. I stood staring face-to-face with one lone man. A man I didn't’t know. He, too, slowly faded away. As he disappeared into the darkness I heard what I can only assume was his voice. He said, “Don’t worry… Every sunset brings a new day.” I woke up instantly. I woke up with tears already streaming down my face. How did he know? How did he know I lay in bed at night thinking about the changes I need to make in my life? The fear of taking that first step. The doubt that fills my mind. The loss of what my “new day” will leave behind. I have to remember sometimes an ending is a good thing. It’s just hard to understand that until you get through the other side.

Recently I received a message from a friend who had just ended an unhealthy relationship. She said, “It is what it is, not what it could be, not what it should be, but it is what it is.” Did she just uncover the secrets to life and love? Maybe I need to stop fighting to fix what is broken and instead see it is, in fact--broken. It is what it is, not what it could be, not what it should be, but it is what it is. Can I see it for what it truly is? Maybe it’s not time to fix it. Maybe it’s time to change it. Maybe it’s time for a new day. There is a tendency to think big changes can only come at big moments. Big events like New Year’s Day or a wedding, divorce, death in the family. But sometimes we can just breathe. And right there in that breath, is a new day. It’s a new beginning. It’s the day you make a little discovery about yourself. It’s the day you say “I’m not going to do that anymore.” And really mean it. It’s the day you decide “I deserve better, I deserve happiness.” It’s the day you say, “I am going for it.” What is it you are holding onto? Is there something you need to let go? What do you really want out of this life? A new day is coming. A new beginning is coming. And maybe, just maybe, it starts right now.

I fight to keep whatever it is going; a tough romantic relationship, a diﬃcult friendship, or possibly a bad work environment. I just think somehow I can make it better. Somehow I can fix what is broken. I hold on and fight.

ALIGNING YOUR PURPOSE WITH YOUR BEING BY SUZANNE STRISOWER

Every woman wants the clarity to express their life purpose and to feel a confidence in the direction. The goal of this segment is to help you see that you have always been living your purpose whether you know it or not. You will see that you’re either “Being – living your life on purpose” or “Becoming – gathering and mastering your skills, gifts and talents,” which you are doing through your various jobs and careers. Remember your life purpose is the same throughout your life – only the life purpose expressions change. An example of what that means, if you are a healer, you could be a CNA, then a dental hygienist, the turn a diﬀerent direction and become a reiki practitioner or hypnotherapist or a Physician’s Assistant or anything else that reflects your desire to heal. A Life Purpose Retrospective No matter what your age, you can look at your life’s history and its expressions to validate that you really have been living your life purpose whether you knew your purpose or not. There is a saying that you are either “Being or Becoming,” which means that you are either living on purpose or moving towards your purpose in life. Often people say, but I wasn’t living my purpose when I was younger or in that previous career. The truth is they were using that work to gather skills to express their purpose, like my client Dianne, who as a child had to pick weeds on a farm, then got a menial fast food job, then

moved into a management position, then went to work in a corporate environment, then became a mom, then she went out on her own as a life coach. Her life purpose is to help women become empowered and to see their true brilliance thru the grit. You can see that her life purpose has led her to her personal mission out of her own life experiences - her needing self confidence and wanting women to see their value, no matter what they are doing. She is has been on that journey for herself. Helping other woman is an absolutely natural fit for her interests and experiences. You can see how her experience will naturally make her want to do this and how she is perfectly designed to do this. This is a great example of her Personal WHY™ too and the reason she wants to help women – because of what she went through…She now wants to empower and help other people out. Each of you will have your own life story that can be broken down like this…Your Personal WHY through your life takes you on a life purpose retrospective. Celebrate Your Life – Do a Life Purpose Retrospective Let’s use the life purpose of a beloved celebrity to illustrate this point. Here’s the progression of Oprah through her diﬀerent careers – you can see that she started out as a talk show host and continued to have a larger and larger sphere of influence, until now she has a global reach and television platform. In her own words, 14

You will see that you’re either “Being – living your life on purpose” or “Becoming – gathering and mastering your skills, gifts and talents,”

Oprah said that she was here as a teacher – her medium was television where she continues to have an influence an impact on others. You can see from her life purpose retrospective that she has always been organizing ways to teach and present her content and vision to us in ways that we could receive. Now write down everything that you have done in your life – all the jobs, the things you volunteered to do, the accomplishments that you have and ask yourself WHY did I do each of those things – what was your “aim, or intention of the energy you put forth?” Ask yourself, “Why did I do the things I did?” Reflect on how each of those things is a reflection of your purpose. Can you see how your life purpose has been woven through all of the meaningful activities of your life, like in Oprah’s case? Don’t be judgmental of yourself, like I said before, you are either Being or Becoming and everything that you do is part of your life purpose. Now you just need to own it! NOTE: If you have a life purpose question, or a question about your direction in life, send it to me at Suzanne@YourNextStepCoach.com and I will include an answer with my next column. 15

GIVE YOURSELF A GIFT The Best Gift of All - "FORGIVENESS" BY MARY ELLEN CIGANOVICH

During this Holiday season remember the most important person on your list – YOU! Some of you will say,” well I don’t need anything” or “I do not want to spend money on myself.” All of us need THIS gift and it does not cost any money. I could be writing about giving yourself the gift of time for YOU because rest and relaxation can help you to detoxify your mind. Staying NOW can assist you to accomplish all of your holiday tasks with ease. The most important gift – and the gift I am writing about in this article - is the gift of forgiving yourself in order to let go of past hurts and step into a new life in 2014.

Forgiveness is a healing toll in your life. It is one of the most powerful medicines to heal the human heart. Many people “act” as if they have forgiven. They even “act” as if their guilt is gone. You cannot forgive yourself without first asking for forgiveness from God and you cannot forgive others until you forgive yourself. I know I would not be near as happy or healthy if I had not discovered the power of forgiveness - forgiveness of the self – myself! All of us go through hard times. My hardest times all came through dealing with illnesses. Looking back at my life I can see how these illnesses were

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(and are) projections of the fears my parents had and the fears I carry within me. I was diagnosed with epilepsy at the age of 6. My mother’s worst fear – since she had a diﬃcult pregnancy with me – was that something would be wrong with my health. Well fears happen so as a child I found myself fighting one illness after another. Then in 1986 I was diagnosed with Multiple Sclerosis. This time I had to turn to my True Self – my knowing's to see and accept what was really going on inside of me. My young twelve year old daughter made the truth appear before me. As I was sitting at my desk contemplating on what I needed to learn from the MS diagnosis instead of fearing the MS diagnosis, I turned to Stephanie and asked her,” you know Steph – I just can’t figure out what I need to learn from this?” She turned to me and said, “Well I KNOW very well what YOU need to learn.” As the Bible says – out of the mouths of babes! I said,” okay tell me.” Stephanie replied with,” well YOU take care of everyone except yourself.” WOW – what a lightning bolt moment! Every time I do and do and do for everyone else leaving myself behind – my Multiple Sclerosis is there to remind me to take care of myself. Of course there are other regimes I follow to keep my MS in control and so far it works!

yourself through an experience with the Divine. You must unite with this Divine creative force of love within you in order to forgive yourself and heal. Only love is real and only love has the power to heal and correctly align you with your True nature. Forgiveness allows you to release your sadness finding gratitude for all you have in your life. Forgiveness returns you to a place of joy and freedom. This inner work you do – this gift you give yourself – will increase your experience of freedom bringing you peace and wellness. A New Life – A New You beckons you in 2014! No greater gift can you give to yourself and the people you love except Forgiveness of yourself – your past – your errors. During this season let go, choose to live in love with YOU!

You have, I am sure, a diﬀerent painful story that has shaped your life. Be aware of how these “stories” shape your health. Forgiveness truly is heart medicine as it involves healing http://www.askmaryellen.com 17

Soul Health

COURAGEOUSLY BREATHING IN NEW LIFE FOR 2014 BY DR. KATHLEEN KELLEY

“To know your soul is to know true health. Only then can you reach radiant living.” What inspires your soul? When do you feel the most radiant? And how can you find the most optimal health for 2014? The answer lies in the deepest and most sustainable level of wellbeing—soul health. The term Soul Health is new to many, but it describes what all of us want— complete and optimal peace and balance at the deepest possible level. The truth is, regardless of what stressors we might have in day-to-day life, we can still feel a sense of harmony as long as we are fully aligned with our innermost needs, desires, and passions. It is our soul that informs us of what will meet these needs and desires. Our radiance, then, depends entirely on our willingness to explore what is creating any misalignment with the desires of our soul and to commit ourselves to realign our lives to reflect the truest essence of who we really are. Everyone has had times in their lives when they feel depleted, unbalanced, and spent. Yet, everyone yearns for a sense of “whole health” where all aspects of well-being feel vibrant, stable, and strong. So, how do you

reach radiant health? By knowing yourself at the deepest level, trusting in what you feel you need— or don’t need—, and acting upon these wishes and desires.

to improve each of the following branches of health. Ask yourself: How can I enhance my— 1) Physical Health (increase physical fitness, improve nutrition, work to prevent or treat an illness or disease, get more sleep, attend better to general self-care)? 2) Psychological Health (have more positive thoughts, change unhealthy behaviors, better manage my emotions/ feelings, improve my self-esteem/selfimage, eliminate “dis-ease” with my life)? 3) Social Health (eliminate unhealthy relationships, create better relationships with friends, family, colleagues, and others, spend more time with my pets)? 4) Interpersonal Health (create healthier personal/family dynamics including communication, boundaries, respect, sense of equality)?

The Soul Health Model provides the blueprint to attaining optimal health for 2014 and beyond. The 10 branches of the model allow you to assess what is working—or allowing you to thrive— and what is not working—what diminishes or depletes your sense of vitality—so you can better align with your greatest needs and desires. Your soul is the inner voice you hear as you explore the “health” of each aspect of your life. When we work to balance even one of the branches, all others are enhanced and we reach a higher level of radiance (satisfaction, pride, and comfort) in our lives. Therefore, the better we balance our human lives through listening to our inner wisdom, the more radiant we feel as souls.

5) Intellectual/Occupational Health (feel more mentally stimulated, increase my curiosity to learn, feel fulfilled by work or other tasks)?

Consider how to make 2014 your year of Soul Health by listening, trusting, and acting upon how

9) Sexual Health (enjoy sexual interactions, create intimacy and passion, establish physical and emotional safety with your partner, heal sexual wounds)?

6) Environmental Health (better enjoy my surroundings, belongings, climate, increase safety, and eliminate clutter)? 7) Financial Health (having “enough”, save for the future, follow a budget, spend within limits)? 8) Spiritual Health (increase a sense of inner peace, meaning, and purpose, practice centering or sacred rituals, increase a sense of community with self, others, and nature)?

10) Recreational Health (create and enjoy time for fun, leisure, and entertainment)? Next, set a plan for creating your optimal health throughout 2014. Whether you choose one branch per month to explore, choose the top 2 or 3 branches that need work, or choose to take small steps within each of the branches, you will inevitably notice an increased sense of radiance along the way. Whichever method you choose, commit to aligning yourself with what feels the most “right”, then get to work.

which was synonymous with “breath”, “soul”, and “courage”. So as you embark on your journey to balancing all aspects of day-to-day life, you courageously breathe new life into your soul. This is the best investment you can make in your Soul Health—today and in all days to come. May your 2014 be filled with radiant health!

Get The Book Soul Health By Dr. Katherine T. Kelly, PhD

Shhhhh…..Here’s a little secret: Few know this, but the word “inspire” holds its original meaning in the Latin word, “spiritus”

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Betsy B. Muller, MBA, ACP-EFT, CEHP, CEC Betsy Muller is a speaker, coach, an best-selling author who has helped thousands of people discover their full potential through conscious self-care. Her company, The Indigo Connection LLC, oﬀers personal and holistic business coaching, keynotes, group seminars, women’s retreats and monthly networking events. www.theIndigoConnection.com & www.energymakeover4U.com

Pastor Chyrell English Chyrell English is Entrepreneur, Business Coach, Professional Development Trainer and President of Teaching New Thinking! (TNT). She is an ordained Minister and founder of Doers of The Word, an on-line bible study ministry for Women. www.teachnewthinking.com

Christina Steinorth, M.A., MFT Christina Steinorth, is a psychotherapist and a popular relationship expert on radio and in print. Her advice has been featured in publications such as Wall Street Journal, USA Today, Woman's Day, Glamour, Fox News Magazine, The Chicago Tribune, NBC News, among many others. Her critically acclaimed new book is Cue Cards for Life: Thoughtful Tips for Better Relationships (Hunter House, 2013). www.christinasteinorth.com 21

Featured Wellness Woman

Ellen Dolgen

Coronado, California Trailblazer - An innovative leader in a field; a pioneer. -Merriam Webster online dictionary

Ellen Dolgen is truly a trailblazer, an innovator with a mission to advocate for Women. She has found a way to communicate with Women about the challenges, trials, and issues surrounding Menopause in a humorous and joyful way. She is strong advocate for Women’s health issues and is outspoken about the need for Women to discuss the “change” of life and stop suffering in silence. A speaker and author of Shmirshky:the pursuit of hormone happiness and the found of Menopause Mondays™, Ellen has brought the issue of Menopause to the national stage and at the same time created a sisterhood of Women who are now empowered and inspired to advocate for themselves and others when it come to their overall wellness. Ellen is #1 on Dr. Oz Sharecare.com Top 10 Social HealthMakers on Menopause. In 2012 and 2013 Menopause Mondays was named first on the list of the “Best Menopause Blogs” by Healthline.

(http://www.EllenDolgen.com/Menopause_Mondays) Ellen is also a regular contributor to over a dozen leading women’s health blogs. I had the honor of “meeting” Ellen through the magic of social media. Immediately, I knew that Ellen personifies the essence of a “Wellness Woman”. Below Ellen shares her wisdom and just plain “awesomeness”!

Tell me about you. Who is Ellen Dolgen? I am a wife, and a mother of two great children. Like many Women, Wives, and Mothers, when I entered the hormonal throes of perimenopause, I was irritable, uncomfortable, spacey, and sleepless. I knew something was changing inside of me, but I didn’t know much of anything about “the change,” so I couldn’t put my finger on it. For all I knew, a perimenopausal monster had taken over my body. After three scary years of struggling, I began journaling about my experiences. It was a way to escape from all the loneliness and confusion. That journal grew into what I hoped would be a guide to perimenopause and menopause that my daughter could use when she got older. Instead, it turned into my book, Shmirshky: the pursuit of hormone happiness, as well as Menopause Mondays, a perimenopause and menopause support and resource company that has already grown to have more impact than I ever could have imagined. 22

After responses to my book begged for more information and more tools for navigating this time in Women’s lives, my weekly blog, Menopause Mondays™ was born on EllenDolgen.com. Now, it’s a way for me to regularly connect to the “Sisterhood” of Women who are in perimenopause and menopause to help them reach out and find the same hormone happiness I did in my own menopausal journey. I have appeared on the “TODAY Show,” “NBC Nightly News,” the “Rachael Ray Show,” “The Doctors,” Oprah Radio, Playboy Radio, NPR’s “Tell Me More,” Doctor Radio, and dozens of regional and national media outlets. In 2011 I appeared in a sold-out, 700-seat San Diego production of “The Vagina Monologues.” I was one of the first regular contributors to debut on The Huffington Post’s recently added Huff/Post50, which targets 116 million Americans over the age of 50...   What has been your key learning along your journey to wellness? Like my motto says, Reaching out is IN! Suffering in silence is OUT! Throughout my own menopausal journey, I’ve seen that, as Women, we think we just have to put our heads down and put up with the symptoms of perimenopause and menopause. We think, “This is just the way it is, and I should deal with it.” Nothing could be further from the truth. Women shouldn’t have to suffer through perimenopause and menopause, and the biggest reason Women are is because they are not prepared for perimenopause and menopause! So many Women think that menopause is a taboo topic and not one worth mentioning. No, no, no! When we make ourselves a priority for a change, speak up, and seek the help we deserve, a perimenopause and menopause specialist can help guide us towards a life filled with hormone happiness. What do you feel is important for Women to know about themselves in order to be well in their mind, body and spirit? Why do you feel this is important?

Women need to know that their feelings and experiences matter. I think being respected is a fundamental need, but society has shown Women that menopause is a taboo topic—nothing more than the punch line of a joke. So no wonder Women aren’t reaching out and getting the help they need! It’s up to each of us to realize within ourselves that nothing could be further from the truth. As Women, we know when something just doesn’t feel or seem right. It’s our responsibility to give our feelings credit—both for ourselves and for the sake of other Women worldwide. It’s time to set a precedent for how Women should feel in their own bodies. From puberty to menopause—and everything in between—it’s up to us to know our bodies and ensure they have what they need for a happy, healthy life.

What inspires you and motivates you to continue to pursue wellness for your mind, body and spirit? Knowing how great hormone happiness can be! I feel stronger, healthier, and more empowered today than I did when I was 40—and, as I tell my readers, once you achieve health and hormone happiness, you will never look back. What’s more, when I talk to Women who are suffering from perimenopause and menopause, I realize just how far I’ve come. It motivates me not only to pursue wellness for myself, but pursue opportunities to help other Women find wellness as well. For example, recently, a Woman direct messaged me on Facebook about her menopausal woes. I responded back with my phone number and before I knew it we had chatted for almost an hour about her health history, sourcing of menopause doctors, and hormone happiness. This was all within her reach, but until we spoke, she was suffering in silence, feeling alone, abandoned without the power to change her condition. Now that she reached out, she can get the tools she needs to turn her life around. (continued next page) 23

whether it is just holding hands while strolling along the beach, or taking a few minutes to sit in our backyard. We met 37 years ago and still date each other! What is your definition of a Wellness Woman?

How do you practice self-love? Finally, at 60, I have mastered the fine art of celebrating myself! I try to make each and every day a celebration of life. I recognize that, to be the Woman I want to be, both for the people I love and for myself, I have to put myself first on my to-do list. Yep, right on top! I take care of myself with the same passion, enthusiasm, and determination with which I care for my family! Each morning, I ride my bike with my husband, David. We perform resistance training twice a week and together we keep each other honest on Weight Watchers.

Every Woman can and should be a Wellness Woman: a Woman who strives for health and happiness in her life and in the lives of all Women—both now and in the future. Together, there is no end to what we can achieve for Women’s health! From teaching our daughters to be proud of their bodies to telling the medical community we want more research on female health needs and risks, we have the power to shape how future generations will experience Womanhood. Visit Ellen Dolgen at her website: www.ellendolgen.com

What’s more, I have found a purpose in my life that is bigger than me. My mission is to educate and prepare women (and the people who love them!) for perimenopause and menopause so that they can lead happy, healthy, fulfilling lives. Some of my best years have been immersed in this journey: writing my book with my son, Jack, finding my own voice, and now being a key spokesperson for the Novo Nordisk-sponsored GLAM ™ (Great Life After Menopause) alliance of wonderful, passionate Women hoping to break the silence around vaginal discomfort. I know for sure that I have many more best years to come! My mission is ageless and so am I—I am living a great life after menopause! Last, but certainly not least, I continue to fill my life with love—both giving and receiving it with open arms. David and I try to find joy together in each day, 24

I pray that you may prosper in every way and (that your body) may keep well -3 John 1:2 (AMP)

HAVE YOUR CAKE AND EAT IT, TOO? Figure Friendly Holiday Tips BY DR. LISA H. UPSHAW

Sweet cravings will be excitingly satiated with all the chocolate treats and scrumptious pies being passed around this holiday season. You may even have the best intentions to limit your dessert consumption in favor of your waist line. To your surprise, while enjoying the festivities you look down to find a plateful of sweet goodies. Sound like a familiar tale? Or maybe you’ve planned to have every dessert you can stomach and scouted the desert table to strategize a method to “taste” it all- it’s a celebratory season after all. The truth is that we OVER indulge because we can. However, come January when our pants are snug and the muffin top grand… we wonder, what happened. With a little awareness and a plan of action, you can avoid the January guilt that comes with having eaten too much through the holidays. No one wants to pass up the sweet treats of the season- that’s no fun! But if you remember a couple of concepts about your body and sugar, you can decided if that extra piece is really worth it. What you should know: 1) Desserts can have mounds of sugar and may be wonderful for that moment on the lips but will settle in quite nicely to those hips. Sugar unused for energy will turn to fat and it is so much harder to work off than it was to put on. 2) When you eat foods filled with sugar, it will keep you craving more and more. Your body seeks the sugar/energy boost after it begins to crash or wear off from the previous indulgence. Try not to start a bad habit during the holidays. Know that you will have to find some healthier sweet substitutions when your body is craving sweets and you know you’ve had enough chocolate, pie and cake. Think... strawberries, cherries, apples, persimmons... :)

Without deprivation you can still have your cake and eat it, too. You just have to be smart about your indulgences. Here are a few more tips to get you through... 1) If baking desserts at home try using stevia or agave nectar as a sugar substitute which has less of an impact on elevating blood sugar than regular table sugar. This will keep the muﬃn top at bay. 2) When planning to go to a party, eat a meal or snacks rich in healthy fats and fiber. This will help you stay full longer, inhibiting you from eating too many sweets. 3) Do not use a plate! If you have one you will fill it up. Instead, place what you would like to eat on a napkin thereby limiting your quantity. 4) At a party or event, fill up on water or a nonsweetened beverage. If you are full you won’t be able to stomach the treat you’ve had your eye on. You can do this! Get through the holidays enjoying and celebrating while still able to fit into that gorgeous New Year’s outfit. Surprise yourself when you get on the scale in January by keeping your weight steady. Enjoy having your cake and eating it, too.

Susan Tolles Susan Tolles is a Master in Midlife Reinventions, and as Founder of Flourish Over 50, a powerful role model who “walks her talk!” As a professional speaker, life coach, author, and internationallyrecognized expert for women over 50, she is dedicated to inspiring and equipping women of all ages with the confidence and tools to acknowledge their unique gifts, discover their life purpose, dare to realize their passions, and create a future they never before dreamed possible. www.flourishover50.com

Vivienne Fleischer Vivienne Fleischer President and PBE Co-Founder is passionate about wellness! A concert pianist turned ergonomist (but she does still play) she’s on this crazy mission to “save the hands of the world” while helping people to stave oﬀ injuries, take charge of their health and feel their best! She is the co-author of Time To Reboot, A 21 Day Plan to Take Charge of Your Work, Your Health and Your Life. www.pbergo.com

Rebecca L. Norrington Rebecca L. Norrington is Radio Personality, Author, Speaker, Spiritual Teacher, and Fitness Instructor and talk show host of RealitySpirituality. In June 2013, Rebecca was one of 17 authors contributing to publishing "If I Knew Then What I Know Now: Our Quest for a Quality Life". Rebecca authored Chapter 3 which focused on (1) Defining a Quality Life, (2) What's Important, (3) Life is a Gift and (4) Forgiveness www.rebeccanorrington.com

HAVE HAPPY STRESS and Flab-Free Holidays BY ELLEN DOLGEN

Deck the halls! The holidays are here! It’s time to celebrate our health, happiness, families—and try not to a) have a stress-induced hot flash or b) take our fat pants out of retirement. “The holidays (or as I affectionately call them, “the holiDAZE”) become a perfect trifecta of issues that can result in weight gain come January,” says dietician Ashley Koff, RD, author of Mom Energy: A Simple Plan to Live Fully Charged. First, there’s just so much to do! Between the gifts to buy, cards to write, and parties to plan, jealousy of Mrs. Claus and her elves is downright justified. Even worse than a jam-packed to-do list is trying to check everything off when there are fewer and fewer hours in the day. If, this season, you head to work in the dark and head home in it also, you are not alone! But chances are you are tired! Second, emotions often run high (and very, very low!) during the festive season. Third—and probably most importantly—we often deal with the stress in the wrong way, reaching for high-taste, low-reward “comfort” foods. Problem is, those “comfort” foods won’t keep you happy for long: Rich, fatty foods actually cause chemical reactions in the brain in a similar way to illicit drugs, ultimately leading to physical changes in brain composition, an increase in stress hormones, and depression, according to research from the University of Montreal Hospital Research Centre (CR-CHUM) and the university’s Faculty of Medicine.

So it’s no surprise why most people gain some poundage over the winter months, according to research published in the New England Journal of Medicine. More stress, sadder moods, and a bigger waistline? No thank you! Want to make your holidays a little less stressful—and sinful—this year? Follow Koff ’s stressand flab-slashing advice: Plan Things Out “Planning is probably your best ally during the holidays. Setting aside time for sleep, for exercise, and also planning out what your week will look like food-wise,” Koff says. “Not every day can be a holiday and you will do better if you don’t pair several days of indulging in a row but rather plan out your routine and have it include some indulgences.” Think Quality, Not Just Quantity Health is about more than calories alone, says Koff, a proud qualitarian. Her recommendation: “Pass on the turkey if it’s not antibiotic-free; skip the cookies if they are covered in artificial dyes, etc. But to avoid feeling deprived, make sure you have the better quality options available by a) bringing them (what host doesn’t want you to contribute to the meal to lessen their workload?!) b) having something at home or at the office that you will look forward to if you make the better choice and skip the poor quality one c) think of non-food rewards (holiday massage!!).” Party with Produce “Fruits and vegetables are your body’s cleanup crew,” says Koff. They rid the body of free radicals that lead to inflammation, stress, and weight gain. So, especially during the holidays, make sure you get your antioxidants. One easy way: Drink water with lemon throughout the day. It’ll give you a one-two punch of nutrients and hydration. 28

Eat Happy Foods If fatty foods won’t keep your mood up, what will? Magnesium- it helps reduce cortisol levels and the eﬀects of stress, such as sleeplessness, weight gain, and headaches. The best part: Cacao is one of the richest sources of magnesium around. Opt for bars with at least 70 percent cacao. You will get more nutrients, less sugar—and chocolate. That’s a win. Budget Your Booze “Alcohol tends to be involved—more often and more quantity—during the holidays, which impacts the quality of our sleep as well as the ability to make better quality and quantity food choices, and of course the alcohol itself adds calories,” Koﬀ says. Plus, according to research in Alcohol & Alcoholism, just three boozy beverages can slash your body’s level of the feel-full hormone leptin by 30

percent, making post-drink cravings inevitable. Luckily, that doesn't’t mean you have to be a total teetotaler. Balance Things Out “Menopausal women need to really focus on nutrient balance (carbs, protein, fats, and vegetables) so not overdoing or forgetting any one nutrient. A good rule of thumb is about 15 grams of carb max per eating occasion (about every three hours),” says Koﬀ. If you want to fight menopausal weight gain, the holidays are the perfect time to start! Not only will your scale stay on your good side, but you’ll slash stress and be able to enjoy the holidays’ finer things: family, friends, and health! Happy holidays, indeed! Reaching out is IN! Suﬀering in silence is OUT!

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Krista Dunk Author and speaker Krista Dunk is passionate about helping people discover their God-given gifts and express them with the world. She herself spent many frustrating years not knowing her calling and unable to truly express herself, until she took a personal journey with God. Now Krista helps others start their own journey of discovery and expression through her books, speaking topics, newsletters, workshops, publishing company, and radio show. Krista also loves business, and has co-founded Koinonia Business Women - an organization "Where Faith, Business & Women Connect, Collaborate & Grow," and co-owns Creative Force Press - an independent book publishing company. www.kristadunk.com

Marcia Cody, R.N., B.S.N. Marcia Cody is a Registered Nurse, Motivational Instructor, Certified Praise Fitness Master Dance, Certified Group Fitness Instructor, Certified Zumba Instructor. She has produced the Gospel Workout DVD, “Your Body Is your Temple”, and the Praise Dance Fitness DVD, “Intro to Highest Praise Dance Fitness Live!” www.highestpraisedancefitness.com

Mary Ellen Ciganovich Mary Ellen Ciganovich is an educator, speaker and writer on the topics of Awareness, Spirituality and how these aﬀect our life situations. She conducts a popular seminar called “Live, Love, and Learn” that teaches people how to take charge of their lives and control their health through the use of medical and alternative choices. www.askmaryellen.com 30

Should You or Shouldn’t You Eat That? BY CARMELA RAMAGLIA

It’s that time of year again – the holiday season. Theoretically, this is a time of peace, celebration and joy. But in reality, for many it is a stressful time of festivities, families and food. And for the weight conscious, the holiday season can be especially difficult. One of the main challenges we face this time of year is the heightened media attention on the battle with “holiday” weight gain. The magazines and morning talk shows perpetually feature experts who oﬀer up all sorts of “tips and tricks” to avoid that dreaded holiday bulge. We’ve all heard these tricks a thousand times… use a small plate when going through the buﬀet line, eat a big salad before you go to the holiday party, be sure to drink lots of water to feel full, make sure you keep consistent with your workouts… Rather than being tools for transformation, these suggestions are actually traps. These “tricks” are based in deceit, designed to help us override our body’s authentic impulses and bury them with artificial behavior. These tricks keep us stuck in a cultural wellness model that fosters dysfunctional relationships with food, exercise, and our bodies. The current prevailing ideas regarding wellness and weight-loss suggest that eating comes with a “cost.” The price? Exercise…or weight-gain. If we haven’t “earned the right to eat” or if we’ve eaten “too much” we will “pay for it later.” Not only do these mindsets create dysfunctional relationships with food and exercise, they create a deeper problem. They disconnect us from our bodies. The current conventional weight-loss model demands that we disconnect from our bodies to be

NAVIGATING THROUGH HOLIDAY FARE successful. We can’t eat simply because we’re hungry. We can only eat the “right” food in the “right” amounts at the “right” times. And if we are still hungry, we have to find ways to disconnect from that hunger (or suﬀer the “consequences”). We must “fool” our bodies to disconnect from the pain. And all of these popular “tips and tricks” to avoid holiday weight-gain encourage this maladaptive behavior. A more eﬀective approach for navigating the festivities and food of the holiday season is to connect with your body. Contrary to the popular notions of the “diet and exercise” model, your body is not a human caloric balance sheet. If that were true, the “eat less/move more” approach would consistently produce the same results for everyone – and we know that’s not true. Furthermore, every cell in your body is filled with a consciousness and an intelligence that we can’t even begin to understand! Your body knows how to optimize its state of health, vitality and wellbeing. Your body is the source of wisdom from which you should seek guidance. When we connect with our bodies and follow their impulses, much of the dysfunction regarding food and exercise is easily healed. We become free to enjoy the special blessings of the holiday season – including the food. When we are connected to

our bodies, we can enjoy the seasonal treats without fear of some “penalty.” When we are connected to our bodies, we intuitively stop eating when our body feels sated. When we are connected to our bodies, we naturally exercise when we feel stiﬀ or restless. When we are connected to our bodies, we instinctively take actions that contribute to our health and wellbeing – and our results are sustainable. When we surrender the dysfunctional ideas fostered by the “diet and exercise” model and connect to our bodies, we can truly enjoy Thanksgiving. It is no longer a metaphorical “Last Supper.” When we surrender the dysfunctional ideas fostered by the “diet and exercise” model and connect to our bodies, we can rejoice in the holiday season – treats and all – and have no need for a New Year’s resolution. And that truly is a holiday miracle to celebrate. ---ADVERTISEMENT---

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have invited Him into your presence! (Psalm 22:3 AMP)

Holiday Crunch The Holiday Crunch BY MARCIA CODY

So what does praise have to do with the holiday crunch? Praise dancing has both spiritual and physical benefits that can help relieve the stress of the holidays.

Spiritual Benefits Just like pride precedes a fall (Proverbs 16:18), praise precedes a miracle (Acts 16:25, 26). When we praise Him in advance we can expect a move of God! Paul and Silas prayed, but when they sang praises unto the Lord there was an earthquake and all the prison doors were opened…all the chains were loosed. Why did God wait until midnight? Was he waiting for their praise? When we praise God, He shows up and shows out! He inhabits the praises of His people. (Psalm 22:3 KJV)

Ease the crunch and stress of the holiday season with a 15 to 30 minute “Highest Praise Dance Fitness” core crunching, fun, exhilarating, worship To experience the power of praise you don’t have workout! Remember that Jesus is the reason for to wait to get to church. Psalm 149:5 admonishes the season. Inviting God to your workout multithe saints to sing aloud upon their beds! plies the benefits supernaturally! His praises shall continually be in our Not only will you reap physical “While dancing you mouth! (Psalm 34:2) Singing praises is benefits, but you will reap spiritual get the oxygen, adrenaline, and awesome, but what if you can use your benefits as well! endorphins ﬂowing, whole body…not just your mouth. You and stimulate your The Holidays can be very stressful, can praise Him with dancing! (Psalm immune system...” with all the shopping, parties, 149:3) church functions and sweets. KeepI have witnessed the power of impromptu ing yourself physically fit and praise dancing, which can be done alone, with a “praised up” is the key! You have probably used group, or entire congregation! At a dance conferthe term “stay prayed up” when adversity comes ence, at ELIM Christian Church Chicago, I saw your way, and usually remember to pray daily, but the spirit of the Lord flow like a mighty rushing do we remember to praise daily? Can you imagine wind, during praise and worship. Participants what might happen if we praised God regularly? were invited to lead the entire conference in praise Praise Him in advance! No matter what it looks dancing, while we all followed along. The pastor like. Let’s praise God right now for a minute! Haleven joined in dancing before the Lord with all of lelujah. We praise your name Jesus! We glorify You! his might (2 Samuel 6:14.) Impromptu dancing to We exalt You! We lift your name on high. Halleluthe Lord is very powerful. I declare that when God jah, Hallelujah, Hallelujah! By praising Him, you

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be glorified, our praise is like a two edged sword in our hands to resist the devourer. (Psalm 149:6)

Physical Benefits While dancing you get the oxygen, adrenaline and endorphins flowing, and stimulate your immune system, which can help fight oﬀ colds. Did you ever wonder why people tend to get more colds during the holidays? Well, we tend to eat more sweets during the holidays, which lowers our immune system. By isolating your core muscles, you will be working on narrowing your waist line! Studies have shown that even normal weight people, if their waist line was larger than their hips, their risk of obesity, hypertension, heart disease, diabetes, cancer and stroke multiplied! This can be done during church; and will help you keep alert to hear the word of God. Faith comes by hearing. If you are asleep during the Word, are you hearing? When done at home, you will be energized for an awesome day that the Lord has made. The stress of the holidays will be minimized.

cute, but to be a more eﬀective witness. To present our bodies a living sacrifice, holy and acceptable unto the Lord. (Romans 12:1) Anyone that defiles the temple of God, He will destroy. ( 1Cor 3:16, 17) in the message bible: You realize don’t you, that you are the temple of God, and God Himself is present in you? No one will get by with vandalizing God’s temple, you can be sure of that. God’s temple is sacred—and you, remember, are the temple. Psalm 149:3 admonishes us to "praise the Lord with the dance", it doesn’t say to watch someone else praise Him with the dance. No dance experience required! You can become a “Certified Highest Praise Dance Fitness Leader,” or enjoy God with us online anytime at NO COST! Be empowered, be equipped, execute the POWER of Praise and watch doors fly open, and anything that has been hindering you fall away. Watch God Himself open doors that no man can shut!(Rev 3:8) Make Jesus the reason and put Him first place during the holiday season, and watch Him reduce the stress of the “Holiday Crunch”

It’s time for us to take better care of God’s Temple/ Our bodies. (1 Corinthians 6:19) Not just to look

5 LOW-IMPACT MOVES

Minimize Your Stress, Increase Your Sense of Well Being

BY Shawngela Pierce Movement is key when it comes to reducing stress. Studies have shown that when we move our bodies hormones are released that are calming and sometimes even euphoric. Shawngela Pierce, age 40, is an expert in stress reduction, meditation and mindfulness. She is educated in natural medicine included mind-body therapy, Traditional Chinese Medicine (TCM), herbal medicine, holistic nutrition, physical manipulation, homeopathy and has a master’s in the field of education with post-master's education in natural medicine. Shawngela loves to teach others how to transform their life through having a holistic lifestyle and meditation. We asked Shawngela to share with us five moves that are low impact and will help reduce stress and give a sense of well-being. They are very easy to do and extremely effective in minimizing the impact of stress on your body. About These Movements Think of the body as energy or better yet as a highway of energy with energetic routes. The energy that flows through these energetic routes can normally pass through at a high rate, however, when there is a blockage, the energy cannot flow. This leads to an imbalance of energies in the body. The flow of Qi or energy can be interrupted by several factors, including anxiety, stress, anger, fear or grief. When this occurs, disharmony in the body occurs. The only way to bring the body back into balance is to release the blockage and allow the energetic highway to flow as it normally does. Qigong exercises consist of a series of orchestrated practices including body posture, movement, breathing, and meditation, all of which have been designed to enhance Qi function—that is, to draw upon natural forces to optimize and balance energy within, through the attainment of deeply focused and relaxed states Doing qigong can help relieve stress and anxiety because it balances and releases blockages in organs that TCM traditionally associates with it. Stress Relief Movement #1 Stand with knees slightly bent. Face your palms down toward the ground with fingers pointing toward each other. Keep your arms as straight and relaxed as possible. Keeping your body upright and shoulders relaxed, tilt your head down to look at your hands. Inhale through your nose as you move your arms smoothly to the top of your head. Follow the movement with your nose. Exhale through your mouth and drop your arms to the side, as if you were a bird slowly flapping it's wings. Return your neck gradually to normal with nose pointing forward. Repeat

Stress Relief Movement #2 Louhan Patting - Tapping the body helps bring blood flow to the area you are stimulating, opens your meridian channels and relieves your body of built up tension. Begin tapping using your right hand on your left arm. First tap the outer and then the inner side. Repeat on the opposite side. Then raise your right arm and start patting down from your armpit. Repeat on left side. Pat your chest with both hands to your lower pelvic region. Then start patting the outside of your hips to the outside of your legs. Do the same on the inside of your legs. Then pat your buttocks, face, forehead, behind the neck and head. Rub your ears. Pat between the eyebrows, above the top lip, below the bottom lip, under the outer collarbone. Then with two fists, tap the adrenal gland/kidney area on either side of the spine slightly above the waist on the back. And finally tap with two fists just below the outside of both knees.

Stress Relief Movement #3 Qigong Shaking -This simple shaking exercise, can be used to loosen the muscles, relax the body, massages your organs, increase circulation and allow qi (energy) to flow. It is an excellent way to relieve stress. Stand with your feet shoulder-width apart. Relax your joints, close your eyes and start bouncing up and down. Keep your sacrum relaxed so that you can feel it swing as you bounce. Your shoulders and neck should also stay relaxed. Your head should bob up and down as if you were saying "yes". You can keep your arms at your side or bend your elbows and gently shake your wrists. You can bounce for 3 minutes or more. When you are finished, keep your eyes closed and do an inward inspection of your body. Just notice the sensations you feel without judgment. Most will feel a warm sensation rising up the spine.

Stress Relief Movement #4 Spread Wings to Fly -This exercise helps to relax the shoulder area, where many people tend to hold their stress. Relax your shoulders and hold your hands out in front of your chest. Slowly inhale and gently pull your arms back until your shoulder blades touch in back. Simultaneously turn your head to one side. Exhale slowly, roll out your shoulders to bring your arms back to the starting position in front of your chest. Simultaneously turn your head to the front. Repeat on the opposite side. Do 4 turns to the right and 4 turns to the left.

Stress Relief Movement #5 Qi (energy) Ball-This is a great way to release stressful thoughts and focus on healing your body. You can do this exercise sitting or standing. Rub your hands together vigorously for about 30 seconds. Then slowly spread them apart a couple of inches. Notice the sensations that you feel between your palms. Stay here for a moment and notice how the sensation grows. Remember to keep you wrists and elbows relaxed so that the qi (energy) can freely flow. Â Inhale and spread your hands apart until you no longer feel the sensation. That is as far as you should go. Exhale and bring your hands back together again without touching. Repeat the cycle of opening your hands on inhalation and closing your hands on exhalation for a couple of minutes. Keep your attention on the sensations growing between your hands. It will start to feel as if there is a ball growing between your hands. Imagine that this is a healing white ball of energy. You can then take/grab this ball with either hand and place it on any part of your body that needs more relaxation. Visualize the healing white ball glowing and relaxing this area with each breath. When you feel that all areas in your body are relaxed, release the image of the ball, knowing that you can call upon it at any time.

To find out more about Shawngela and her services go to http://www.seekwithinyou.com and http://www.seekwithinyou.com/free-stress-relief-book 37

Warm Smoothies to Nourish The Body Smoothies don’t always have to be cold. Give these recipes a try! They are not only warm but are delicious.

Winter Mango Smoothie Ingredients 1 mango, peeled and sliced off the stone   1 medium banana   1/3 cup apple juice (or try other juices) Directions Combine the mango, banana and juice in a small pot. Bring to a simmer over medium for a few minutes, till it's bubbly and well heated through. Transfer to a food processor and blend until it's still just slightly chunky. Pour into a big mug and ENJOY!

Warm Banana Spice Smoothie Ingredients 1 Banana (helps if it’s ripe)  1/4 inch knob of fresh ginger  1/4 tsp cinnamon  1/2 tsp nutmeg  3/4 cup of HOT almond milk  Directions Heat the milk until hot (not boiling) and stick the banana in the microwave for 20-30 seconds, put everything in a blender and blend for 2 minutes.

Warm Apple Cider Smoothie Ingredients   2 cups apple cider  1/2 cup water  1/3 cup rolled or quick-cook oats  1/3 cup chopped pitted dates  1/4 cup unsalted almonds  1 Tbsp pure maple syrup  1/4 tsp cinnamon  1/4 tsp ground ginger  1/8 tsp ground cloves Directions Place apple cider and water in small saucepan over medium heat and heat until just under a simmer. Add warmed apple cider to blender container along with remaining ingredients and blend until smooth,   1 to 2 minutes. 38

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Special Recipes for Your New Years Brunch All-Star Kale and Potato Frittata Frittata with Red Potatoes, Kale and Parmesan Yield: 8 servings | Time: 30 minutes INGREDIENTS 2 tbsp/30 ml extra-virgin olive oil 1 ½ cups/165 g red skinned new potatoes, sliced into ⅛"/3mm portions Pinch of black pepper ¾ tsp salt, divided 5 cloves garlic, roughly chopped 1 cup/130 g cooked kale, chopped ½ tsp fresh thyme leaves, chopped ½ tsp fresh tarragon, chopped 8 eggs, beaten 1 oz/30g finely grated Parmigiano-Reggiano Photo: Bill Bettencourt

DIRECTIONS Preheat oven to 350°F/180°C or gas mark 4. Heat olive oil over medium-high heat in a nonstick ovenproof 8-inch/20-centimeter sauté pan. Sauté potatoes, sprinkling with pepper and ¼ teaspoon of the salt, until browned, about 6 minutes. Add the garlic and cook for 30 seconds, or until aromatic. Stir in the kale to heat through. Stir the thyme, tarragon and remaining ½ teaspoon salt into the eggs. Pour them into the pan. Stir slowly with a wooden spoon or silicone spatula. As the egg starts to set, turn down the heat to low and stop stirring. Sprinkle with the Parmigiano-Reggiano. Transfer to oven and bake for about 10 minutes, or until the eggs are set and the cheese is lightly browned. Eggs are slightly jiggly when done. Allow to cool (the eggs will continue to cook and no longer jiggle) for 10 minutes. Slide the frittata onto a serving plate and cut into 6 or 8 wedges. Calories per serving: 140 | Protein 8 g | Total Fat 9 g | Carbohydrates 7 g | Sodium 350 mg | Fiber 1 g 40

Curried Vegetable Pancakes Yield: 8 - 3” pancakes | Time: 30 minutes INGREDIENTS 2 medium carrots 1 small sweet potato, peeled 1, 10-inch zucchini, grated 2 scallions, finely chopped 1 tsp. curry powder 1 ½ tsp. grated ginger 3 Tbsp. flour 2 eggs, beaten Mixed greens to serve, optional

DIRECTIONS

Photo: Bill Bettencourt

Chop the carrots and sweet potato into bite-sized chunks about the same size and place a pot of salted water. Boil until soft and drain. While they are boiling, place the zucchini in a strainer and sprinkle with ¼ tsp. salt. Set strainer in the sink to drain. After 15 minutes, rinse the zucchini and squeeze out any excess liquid. There should be ½ cup squeezed zucchini. Place the cooked carrots and sweet potato in the bowl of a food processor and puree until smooth. Scrape the puree into a bowl and stir in the zucchini, scallions, curry powder and ginger. Taste the mixture and season to taste with salt and pepper. Stir in the flour until just incorporated and then the eggs. Heat a large skillet over medium heat. Brush the pan with vegetable oil. Using a ¼ cup measure, pour ¼ cup of batter onto the skillet. Pancakes will spread to approximately 3” diameter. Repeat with remaining batter. Cook the pancakes 2-3 minutes on the first side or until golden brown. Flip the pancakes and cook another 2-3 minutes.

Tina’s Tip: I’m a big fan of recipes that can be frozen, and these pancakes are ideal to prepare in advance. All you need to do is place the cooled pancakes on a cookie sheet and put it in the freezer. Once frozen, the pancakes can be stored in a zip-top bag. To reheat, put the pancakes in a 200ºF oven until warm. If you’ll be serving them as an hors d’oeuvre, they’re delicious with a small dollop of cucumber-yogurt sauce.

Recipes compliments of Tina Ruggiero, the author of The Truly Healthy Family Cookbook. For more info or to purchase the cookbook please visit Amazon.com here http://amzn.to/HmpNgf

Featured Wellness Woman Dr. Kathy Gruver, PhD Santa Barbara, California Innovator – person who one who creates or introduces something new -Merriam Webster online dictionary Dr. Kathy Gruver, Ph.D is truly a “mover and a shaker”, an innovator in the field of mind, body spirit wellness. In the 21 years that she has worked in the field of Alternative Medicine she has seen over 11,000 patients, has an active practice in Santa Barbra for over 10 years, has a new cable show “The Alternative Medicine Cabinet” that is based on her award winning, bestselling book “The Alternative Medicine Cabinet” and has just released her new book “Conquer Your Stress With Mind Body Techniques” Dr. Gruver exudes a sense of joy and optimisms that is contagious. She is a trained actress, a hip-hop enthusiast, loves the trapeze class she is taking and is an accomplished and sought after Natural Path Healer. Kathy Gruver is an award-winning author and the host of the national TV show based on her first book, The Alternative Medicine Cabinet. She has earned her PhD in Natural Health and has authored two books on stress: Body/Mind Therapies for the Bodyworker and, just published, Conquer Your Stress with Mind/Body Techniques (Finalist for the USA Best Books Award). She and colleague Steve Brynoff have also founded Market My Practice, a business to help health practitioners attract more clients. She has studied mind/body medicine at the famed Benson-Henry Institute for Mind-Body Medicine at Harvard Medical School and pursued further education at The National Institutes of Health. Gruver has been featured as an expert in numerous publications including dozens of publications including, Glamour, Prevention, Men’s Health, Huffington Post, Yahoo.com, Ladies Home Journal, Massage and Bodyworks Magazine, First for Women and Massage Magazine. She has written dozens of health and wellness articles and contributing posts. Dr. Gruver has appeared as a guest expert on over 200 radio and TV shows including NPR, SkyNews London, CBS Radio,

and Lifetime Television, and has done 100 live educational lectures around the country.. Dr. Kathy Gruver is truly a “Wellness Woman” When asked about her philosophy of life and wellness here is what she had to say. Lynnis: Dr Gruver how did you become interested in Alternative Medicine? Dr. Gruver: No one in my family was in medicine. I was a theater major. When I was a kid I would massage my Dad’s neck when he would drive so he would not get headaches. Friends would ask me to massage them when I got older. I had a knack for it. I never thought of a career. Sophomore year I met a woman who taught me about homeopathic health and I was very good at it. It came naturally. I thought it would be a great addition to

acting and as an aside I did massages. When I moved to Santa Barbara I got into it full time. I would study people and notice their body structures. I started my own massage practice. People were coming to me asking me more questions about their health more than massage therapy. I had no idea how my skills in theater would aide me. It wasn’t until after I went on to a get my Doctorate in traditional Natural Path Health, Masters and Phzd in Natural Health, wrote books, did radio and TV shows did I realize that acting would be such a benefit. Now I have my own TV show about Natural Health. Lynnis: When it comes to some key components to your overall philosophy of practice what would you say they are? Dr. Kathy Gruver: Get rid of what is causing health issues; make sure you are putting in your system what your body needs. There are times when you find you may need to have a medical procedure after all other things are explored. I am not opposed to Western medicine. I simply believe that we can marry the two using Alternative medicines. For instance, if you are stabbed you need more than an herb! You can truly have the best of both worlds when it comes to taking care of you. I do believe we can use every tool available to us to heal and be well. Lynnis: What is your specialty? Dr. Kathy Gruver: Medical massage which helps with stress reduction in particular. I do a lot of body medicine during massage perhaps prescribing herbs and natural foods for a part of the healing process. I help people with everything from muscle issues and stress to cancer and autoimmune disease. Lynnis: There has been a lot in the news about GMO’s. What are GMO’s and how does it impact our overall health?

we look at some effects like Cancers, weird allergies and alignments that were not in existence in abundance as it is now. Corn, cotton, and soy these are going into our cheaply made foods. These food products are our highest produced food products thus they are distributed within every facet of our supply. Processed foods have GMO’s. GMO’s are being produced to assist with the production of pesticides on crops thus we ingest these chemicals because the food produced, when genetically modified is produced in high qualities. We have yet to really know the full impact of what GMO’s are doing and will only time will tell what is happening to our health as a result. Lynnis: How do we begin to educate ourselves on Genetically Modified Foods and products? What do we look for? Dr. Kathy Gruver: On our foods labels look for a 4 digit number it means that it is traditionally grown, if it has 5 digits and it starts 9 it is organic, and if it is 5 digits and starts with 8 it has been modified. Try to look for local truly organic farms. Ask for their products in your local markets. Shop for foods products that are not prepackaged most likely they are organic. Lynnis: What are the most important tips you can share with women to help them be Wellness Women? Dr. Kathy Gruver: Find a good multi -vitamin. Supplements are important such as magnesium and iron. Make sure you get an adequate amount of sleep. Incorporate movement and exercise on a regular basis. Eat the best you can. Think good thoughts. Get plenty of fresh air. Get back to the basics. Visit Dr. Kathy Gruver PhD at her website: www.kathygruver.com

Dr. Kathy Gruver: GMO’S are genetically modified organisms; food that has been cloned for instance or a gene that should not be in a product. Tomatoes were the first experiment for food. GMO’S have added to the ill health of a majority of Americans as

Tasty Tips To Keep Your Belly Healthy During The Holidays BY JILL TRODERMAN, NC The holiday season is all about sharing quality time with friends, family and… of course, food! During the holiday’s, do you look forward to eating certain dishes just as much as you look forward to seeing an old relative? We love you Uncle Jeff and we love your Maple Glazed Roasted Brussels Sprouts just about as much! If you don’t want to end up on the couch next to your fifty-year-old cousin, with his belt undone, groaning in overstuffed agony, try incorporating these tips into your holiday meal plan. This is a sure way to keep you and your whole system working efficiently while you hop from one party to another. Spice Up Your Digestive System What are the best ways to enjoy all those rich festive foods and libations while still feeling healthy and chipper the next day? Stoke that digestive fire! Cooking with special kinds of herbs and spices, with digestion stimulating properties, can help your body deal more efficiently with an increased load of mashed sweet potatoes and pecan pie. These very powerful herbs and spices stimulate liver and digestive function, increase circulation, while also reducing inflammation, water retention and sugar cravings. I’d say that sounds pretty promising to use before, during and after a night of feasting. For instance, herbs like cumin, fennel, ginger and peppermint are considered to be carminative-

meaning they aid in relieving gas, indigestion, or stomach pain. Whereas herbs like dandelion and gentian root are both considered to be cholagogues. This type of herb stimulates bile flow necessary to break down fats and may relieve constipation. While another category you most likely are familiar with are called stimulants, that include black pepper, ginger and cinnamon, and are extremely valuable for in44

creasing blood circulation and good to warm and energize the body after a big meal.

lates stomach acid, so there is no getting past the taste by taking them in a pill.

Bitter Is Sometimes Better

Enjoy Eating Bitter Foods

Our bodies need to experience diďŹ&#x20AC;erent tastes for proper balance and one taste that is often lacking in the Standard American Diet (SAD) are bitter tastes. Yet if you look into traditional diets from around the world, in literally every culture, they always include bitter foods, along with herbs and spices.

Making and sharing bitter inclusive dishes if you are hosting, or to bring to a pot-luck, is really like doing a good deed for your loved ones, and be assured that they are a perfect and delicious addition to any holiday meal.

Bitters are so important and worthy of cooking with and eating because of the amazing chemicals in them that act as a catalyst for proper digestive function. Bitter flavored foods stimulate bile production and stomach acid (HCl) while enhancing bowel function, thereby keeping everything moving smoothly. (Yes, I meant to say it that way.) So when you experience classic Holiday Season bloating, gas, heartburn, and acid reflux, it usually is a result of low digestive juices. The catch is that you actually need to be able to taste the bitters on your tongue for them to work. The chemicals that create the bitter flavor signals your brain to produce gastrin, a hormone that regu-

Bitter herbs and spices include dandelion, turmeric, ginger, hops, and gentian root. Bitter foods to try are artichoke, arugula, endive, radicchio, kale, and dandelion and collard greens. There are many excellent dishes to make and recipes to try all providing a nice taste that people will get to like and will start to desire. Try sautĂŠed Garlic Kale, Arugula Salad, Ginger Butternut Squash Soup, and go from there and explore this underutilize yet critical taste. Taking care of your digestion can be just as fun as admiring glittery and flashy holiday lights because a healthy digestive system will keep you sparkling (or not sparkling if you know what I mean), in all of the right places. You deserve to really enjoy and appreciate this magical time of year because feeling your healthiest is the best way to do that.

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I press on toward the goal to win the prize for which God has called me.Â -Philippians 3:13-14 (TNIV)

Walking the Work/Life Tightrope BY VIVIENNE FLEISCHER Life is crazy enough during the year as we juggle our endless to-do lists, demands of work, time with our family, friends, taking care of ourselves and still having some time left over to recharge. And then the holidays have a way of sneaking up on us, making our already crazy go-go-go lives even more of a challenge. So, how do you stay sane while juggling it all? Plan, Plan and Plan Some More! One of the first places that holiday stress can show up is at the workplace. Making time for your secret Santa, holiday parties, preparing for personal holiday events while getting your year end work done can be very challenging and exhausting. So, take out your planner and make a list of all of the things that you need to get done over the next couple of months, including your regular work load and holiday prep and map out your time between now and the New Year. That alone can take a huge load oﬀ your shoulders and help you make it through. Be Realistic There are only so many hours in the day. At work, if you can, you may have to delegate some projects, be realistic about deadlines and take into account that some of your colleagues and co-workers may

be out on vacation. Plan accordingly. Talk to your boss, team or clients and set realistic expectations. Stop Multi-Tasking It simply doesn’t work. If you are at work, then focus on your work and don’t fret about your holiday to-do list. If you are shopping, cooking or party planning, then focus on that and enjoy instead of fretting about work. You will get more done on both fronts and actually enjoy your activities. Leverage Technology While going shopping at this time of year can be exciting, especially as stores and malls sparkle and shimmer, it can take a lot of your time to stand in line and try to get through all of the crowds. Try turning to your computer and devices for help and shop online! There’s something wonderful about clicking a few buttons and having gifts and other holiday items arrive at your doorstep. 47

Shop Super Early, or Super Late If you are someone who likes to have everything wrapped up (literally) long ahead of holiday events, you can start your shopping and planning way ahead of time and even gather your gifts early on in the year. This way, everything is done ahead of time. If you don’t mind last minute shopping, you will likely find that the crowds have thinned and that discounts signs are abundant. Make Time For Yourself It is very easy to let your self-care routine fall to the waste side as you try to keep up with the demands of work and the holidays. This can lead to late nights, skipped meals and less time at the gym. Believe it or not, holiday time is more vital then ever to keep up your stamina and take extra good care of yourself. Maintain a Positive Attitude The holidays can be stressful and even diﬃcult for some of us. Take time to honor whatever struggles come up at this time. Maybe make some extra time to journal, talk with a friend or meditate on whatever brings you down. In the end though, try your best to focus on the positive, adopt an attitude of gratitude and make the best of this exciting season.

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TrueLifeDesign for Successful Women Designing a 360Living Strategy

BY DR. DEANA MURPHY Most of us know that ambition, diligence and hard work are precursors to great accomplishments. With the power-players in the board rooms and the gurus on social media, the challenge to achieve something of value makes these precursors down right demanding and sometimes intimidating. So the marathon begins. We set bigger goals. We take on larger challenges. We place our bodies and emotions in a higher gear and then it happens. We overprepare to the point of exhaustion; our emotions are in a tug-of-war; we embrace the self-defeating voices; we apologize for everything; we stand by and allow the less qualified colleague advance pass us. We point out all our flaws and reasons why we are in over our heads. So we embrace the internal secret fears. We feel uncertain that we’re good at what we do. Fitness and wellbeing takes a back seat to emotional madness. We know that sooner or later someone will find out that we are a fake and a fraud.

What does this mean? There’s a clinical term for these experiences, according to Dr. Pauline Clance and Dr. Suzanne Imes who worked with high achieving women and students who do not experience an internal sense of success. They’ve coined it the “Imposter Phenomenon.” It has nothing to do with pretending to be something we’re not or cheating our way to success. Quite the contrary. These feelings have everything to do with intelligent, competent woman who believes she is not. Having had similar experiences and feelings myself, I can easily relate to this phenomenon. Believing others would discover I was unqualified and didn’t measure up was my secret fear. But taking it outside of the clinical arena, with clients I serve, I refer these experiences as a ‘disorder’ that sends us “Imposter Messages.” You know the messages in our heads that try to play tricks on us? Sadly we’re tricked into believing them. A compelling solution came to me for this invasive, aggressive impostor chaos so we can embrace confidence and competency, power and success that are ours for the taking. So my question to you would then be, “What is the high-achieving woman’s success formula?” I bet your answers would include setting smart 49

abilities in full force helping us; but rather as the world has sculpted and shaped us. As a result the tragedy is the world doesn’t experience or benefit our true gifts and expressions. Inside of us is our TrueLifeDesign™ which, if lived, will transport us to our personal prominence.

The Success Formula Carrying the weight of chronic self-doubt and the secret fears accompanying it pulls us away from the success of emotional wellness and expressions of unique genius. The world and the people in it won’t change, but we can view the world from a diﬀerent angle, with a diﬀerent philosophy that aids us in a powerful way. And then perhaps we will embrace our challenges in a way that serves us well and eventually notice the change in ourselves. This is true success.

http://deanamurphyglobal.com/home/ GET IT HERE!

goals; taking uncalculated risks being passionate, doing it afraid, knowing the right people and asking for help. I’ve often wondered why men attribute their success to innate qualities while women attribute their success to luck and help from others. And why are successful women more likely to feel like "impostors" who will be found out and men don’t? (Source: www.businessinsider.com) Here’s where I’m going with this. Success and power are not ‘out there’; it’s ‘in us.’ The majority of our lives doesn’t reflect who we truly are, with our

So let’s return to the central question. What is the high-achieving woman’s success formula? Knowing who we are (our TrueLifeDesign), breaking down the walls between who we pretend to and who we can be, and embracing the responsibility for our emotional and physical well-being as spelled out in the 360Living Strategy here:

S Set greater LifeDesigns rather than setting goals. Are you happy and successful using goals? Do you find yourself in a whirlwind of stress and disillusionment when goals aren’t achieved? Or do you achieve goals at the expense of your health, family and freedom? With setting greater LifeDesigns you create certain criteria or measures which speaks to and honors who you are. For example you may set certain rules, values or qualities for how you live each day as the “true you.” Instead of living in stress, fear and overwhelm for future months and years with 50

goals, live in the present by proactively living your best and greatest LifeDesign day by day. The design is within you and is fulfilling.

U Use your intuition. Trust you. Get a clear perception of your true personality, including strengths, weaknesses, thoughts, beliefs, motivations, and emotions. If you have the power to create faulty behaviors and experiences, then you also have the power to create joy and happiness as well. Allow your TrueLifeDesign direct you to a new way of living.

Exercise has been proven to reduce stress, ward oﬀ anxiety, boost self-esteem and strengthens your heart. (Source: www.webmd.com). Success is only realized by the conditions of the mind and body. Put wellness in your success formula.

S Speak your desires. Words create your future. Use them as a blueprint that coincides with the rules, criteria, values and qualities you’ve set to live by design day to day. Call those things that be not as though they were.

Concentrate. Think on what is only beneficial to you and never on destructive likelihoods. Concentration develops the possibilities within you. It puts you in control of what you can be, do and have. Concentrating on your true gifts and the times you performed your best increases your focus. As a man thinks in his heart, so is he. Women too.

Stay steadily strong. Remain faithful on your path to who you really are, your TrueLifeDesign and allow it to serve as your agent of change and uncover the inner genius to success and happiness. Success may look diﬀerent to each of us. But one thing is for sure, we read the annoying Imposter Messages the same. But together we can implement this formula and uncover who we are and define how we live our lives each day for determining the success that brings us freedom, contentment and wellbeing.

C Critique your critic. If voices in your head are critical, recognize they are not your TrueLifeDesign at work. Tell yourself it is not “you” being critical of yourself but the critic who wants to undermine your power and intelligence. Cast down any vain imaginations.

E Exercise. Daily physical exercise releases chemicals called endorphins that interact with the receptors in your brain that reduce your perception of pain.

(Un)Happy Holidays: Your First Christmas Post Divorce BY Christina Steinorth, M.A., MFT The first Christmas after a divorce can be a diﬃcult one. It may sting to look at happy couples walking hand-in-hand as they traverse a crowded mall clutching shopping bags filled with gifts. You may feel forlorn when you start to decorate your tree. There may be members of your ex-husband’s family that you always looked forward to seeing during the Holidays and will miss this year. Know that feelings of sadness, loneliness and even anger are quite common after a divorce--these feelings are ver y normal and part of the healing process. The good news is that you will eventually feel better, but what should you do in the meantime? How will you make it through this Christmas? Here are five ways to sur vive your first Holiday after your divorce: 1) Create a new tradition. So much of what we miss after a divorce is the comfort we found in the traditions we created as a couple. Is there something you’ve always wanted to do at Christmas but never did for one reason or another while you were married? This is your year to do it. Have you ever pictured yourself on a Holiday cruise? Wished you were singing in a caroling group? The time to do it is now! 2) Spend time with people less fortunate than you. Not only will you be doing a good deed, you will be reminded of all you really have to be thankful for. Volunteer at a domestic violence shelter, help prepare a dinner for the homeless, or visit a nurs-

ing home and ask the staﬀ if you can visit with a person who hasn’t had anyone visit for the day. 3) Invite everyone you know who is alone for Christmas to your place. You are probably not the only person in your circle of friends and family who is alone for the Holiday—reach out and invite others in a similar circumstance. Ask others to bring a dish to share or a bottle of wine and if you want to have a little extra fun, have a white elephant gift exchange. 4) Don’t be pressured into doing things or going places that you’re not up to. Well-meaning family and friends may put lots of pressure on you to at-

In this season of giving, be sure you include yourself on the list! tend parties and family gatherings. If you’re not up to it, or simply don’t feel like it, realize that it’s okay to say no. 5) Make a list and check it twice. If you decide to spend the Holiday alone, use part of your day and make a list of things you want for yourself for the next year—think of it as a Christmas gift to yourself. List the places you would like to travel to, the friends you’d like to see more of, the goals you would like to accomplish and you can even come up with a list of the things you’re looking for in your perfect man--just because you’re alone this Christmas, it doesn’t mean you have to be alone next Christmas!

Gratitude Journaling Declarations of the Soul...

BY KIRSTA DUNK In my younger years, I had a very difficult time expressing myself—especially verbally. Even expressing my emotions in written form was a challenge, but I always felt more confident at my written communication abilities. Looking back at those times, I can see the desperate need for an emotional outlet of some kind. Unfortunately, I did not discover one for many years. Emotions can be stuffed so deep that we honestly don’t want them to come out. However, a naturopathic doctor told me once that nearly all disease and chronic conditions stem from repeated, negative emotions. You may think, “But doesn’t genetics determine these conditions?” In a sense, yes. People are pre-prone to certain things based on family history. But from research I’ve heard, what we’re susceptible to is triggered and “turned on” by environmental or emotional forces. Considering this, let’s cut off the potential for ailments at the root! Our spiritual hearts and souls are where sickness starts. I propose that we can create one opportunity for emotional therapy for ourselves through daily journaling. Sometimes it’s difficult to verbalize feelings. Will there be retribution? What do I do with my feelings once I speak them out? Who is trustworthy to talk with? How do I heal? Also, for those who aren’t very emotionally aware (like I was), it can even be difficult to identify our emotions or why they are rearing their heads in the first place. How does a person use a journal? I suggest using your journal for more than just detailing your daily events and activities. Instead, use your journal as an intimate conversation with God. Ask questions.

Confess shortcomings, fears and struggles. Express your heart: the good, the bad and the ugly. Share your dreams and desires. Listen. It doesn’t really matter how long you take to journal with God: 10 minutes, 40 minutes, 1 hour. Any length of time will be beneficial. Here are some suggestions about how to do it: Find a quiet, comfortable location in your home. Turn on inspirational, praise or worship music softly in the background. Get your journal, pen and something to drink. Put your phone on silent somewhere else, or set it nearby if you’re expecting a call so you won’t have to get up if it rings. Start with a prayer and one thought to write down. Capture whatever your heart says and whatever your spirit hears. While working with authors, many of them have cited their journals as excellent “resource material” to pull from during their book writing process. If you take the next year to journal, when you go back and re-read what you’ve written, you’ll be amazed at all the beauty, raw truth and revelation you’ve exposed and received along the way. You’ll never know the powerful words that will flow from your heart to God’s and back from His heart to yours without starting this journaling step of faith! I encourage you to consider it, then take action and do it! You will not regret it for a moment.

3 TIPS Beat Holiday Stress and Start The New Year Being Your Best BY HANNA GOSS When I was a kid, the two months between Halloween and New Year’s was my favorite time of year.

- An overwhelming to-do list that you don’t feel supported in getting done.

From strangers giving me candy, to roast turkey with the extended family, to the annual viewing of the Grinch that Stole Christmas with my brother—the one TV program we could agree on—to the magic of presents delivered by Santa Clause on Christmas morning, it was a time of love, miracles, and seeing the good in all people.

- Not feeling like you have time to take care of you. - Financial pressures. For me, I would start each New Year with a physical and emotional stress hangover.    This changed when I realized that I had control—not over other people, but over

Somewhere along the way, however, my love for the holidays changed.

- how I responded

The holidays became a time of stress.

- what I put in my mouth

Turns out, I wasn’t alone.

- and what I did—and didn't do.

Common holiday stressors include: - The negative physical and emotional impacts from overindulging in sweets, baked goods, and other treats.

I discovered some simple steps that helped me make diﬀerent choices—and transform my holiday experience.

- The pressure and expectations of family that you feel you can’t live up to.

Since then, the magic of the holidays has returned in a deeper and more profound way that is more in alignment with who I am and the spiritual values I hold.

- Your expectations that everything has to be perfect—for yourself or for others. - Diﬃcult relationships.

Now I love my way through the holidays.    Here are 3 simple steps you can take that will help you get through the holidays with balance and grace.

- Feeling alone, even when you are in a crowd.

Step 1: What Do You Really Want?

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Often, most women are so busy doing for others that they don’t stop to ask what they really want.

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To get at this, ask yourself these questions and write down the answers. - What do the holidays mean to you? - What are the thoughts, feelings, and beliefs that come up for you when you think about the holidays? - What personal values are you trying to honor? - How do you want the holidays to feel? Step 2: Look for Solutions . . . NOW!

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Some suggestions include: - Ensure you take time to meditate, exercise, and

rest so that you maintain your mental clarity and physical energy.

- Prioritize your to-do list so that what you’re doing aligns with what you truly want. - Release the need to do everything yourself and either ask for help, or let things go. Step 3: Identify Your WHY    To follow through on actually implementing your solutions, you really need to be clear on WHY you are choosing to do those things.

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To get at your WHY, answer these questions. Write down your responses. - How do you want to be, look, and feel on January 1st? Write a description, using the present tense. - Why do you want to be, look, or feel that way? Write down as many reasons as you can think of. Go deep here and try to get at what’s in your heart. - How will being, looking, or feeling that way benefit all areas of your life? (Think about your love life, friendships, family, career, social life, wellness, etc.) - How will you feel on January 1st if you wake up being, looking, and feeling the way you really want? To love your way through the holidays, take the time to figure out what you really want, plan your way around obstacles before you are stressed, and remember why you want to make those changes.

Hanna Goss, CPC, ELI-MP Hanna Goss is nationally recognized Spiritual Wellness Coach, Certified Professional Coach, Energy Leadership Index-Master Practitioner, and author with Love Your Way Slim. As a Certified Professional Coach and Energy Leadership Index-Master Practitioner, she helps you create a customized approach to meet your individual needs that will create successful and sustainable results. www.LoveYourWaySlim.com

Dr. Cammi Balleck, PhD Cammi Balleck, is a ANCB board certified traditional naturopath. The leading Happy Hormone Doctor. She specializes in teaching how to unleash your happy hormones. She has 10 years experience, specializing in biochemical balance. She is the women's health expert for O, Prevention, Shape and First Magazines as well as a featured expert for FOX NEWS NATIONALLY and the CW stations in Denver. www.makinghappyhappen.com

Carmela Ramaglia Carmela Ramaglia is internationally recognized as a leading authority in clarifying and healing the issues surrounding diet, exercise, self-esteem, body image and weight loss. She is the author of Happy Calories Don’t Count (neither does unhappy exercise) and two other books. Carmela helps women end the battle with their bodies and transform their relationships with food and exercise to create weight-loss results that last. www.happycalories.com 56

Create Joy This Holiday Season Its All About Emotional Energy BY JEN POULSON

What is Emotional Energy and what kind of energetic messages are you sending? Our bodies are made up of energy – it is a scientifically proven fact. We are constantly sending out and receiving energetic messages. Are you familiar with the phrase: When Mama ain’t happy, ain’t nobody happy! Does Mama need to say a word for everyone to know she is not happy? Of course not! She can send the message loud and clear without saying a word! THAT is an energetic message! Our emotions, created by our life experiences, aﬀect our body’s energy. What happens inside when Mama walks into the room and she’s not happy? Fear? Stress? Anxiety? Self-Doubt? When we experience emotional stress, it puts stress on our physical body. When the emotional stress is ignored, the body begins to be aﬀected. How? Reoccurring headaches, digestive issues, brain fog, fatigue, insomnia, anxiety, depression, addictions, extra weight, lower immune function, and much more…most medical professionals will agree that an overload of stress and unresolved emotional issues contribute to physical illness. Our Emotional Energy is POWERFUL! Would you describe your Emotional Energy you send out as positive or negative?

It is easy to transform negative emotional energy to positive emotional energy! When that happens, life begins to be diﬀerent in a REALLY good way. I have seen the eﬀects of transforming negative emotional energy in my own life - including my relationships, my physical health and my business. I have seen it help kids do better in school, improve behavior and get along better with friends. I have seen my clients transform family relationships and bring families and marriages back together. I have seen stressed out, worn down, sick bodies, minds and hearts regain strength, purpose, peace, and excitement for life. I have seen businesses that have struggled in today’s economy improve and even exceed goals and expectations. So, HOW do you go about transforming negative emotional to energy to create positive emotional energy? It is important to have a balance. Here are some simple steps you can follow: 1. Connect with God or your Higher Power every day 57

2. Take care of your body by eating healthy, drinking lots of water, exercise & rest 3. Use Energy Work to help eliminate emotional stress I have experienced many diﬀerent forms of energy work. The technique I have found most powerful, is called Carolyn Cooper’s Simply Healed Method™. I have experienced so many positive results in my own life with Simply Healed™, I decided to get trained and help others improve their lives by reducing & eliminating emotional blocks and negativity that are stuck. With energy healing or energy work, you will experience MANY benefits including more peace, improved health and more success in all areas of life. Now, let’s talk about the HOLIDAYS! For many people, the holidays are a magical time of year filled with parties, special food, family traditions, and happy memories. For others, it is a stressful time, trying to make everything magical for everyone else and over-committing time and resources. It is common for all the emotional pain that’s been hiding throughout the year to show up at the family holiday party. It can be diﬀerent this year!! Consider gifting yourself a Simply Healed™ Session, so that you can enjoy the holidays without stress or carrying around old pain and lingering resentment. Your transformation in just 1 Hour will make you Merry & Bright!

Reduce or eliminate your holiday stress!! For more information or to schedule a Simply Healed™ Session with me, visit my website & register at http://www.jenpoulson.com. You will receive a special gift for registering. I hope your holidays are filled with Joy & your New Year full of Success!

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PROGRESS or PERFECTION 6 Ways To Overcome Perfectionism in 2014 BY MONIQUE STONER, MBA, CPT, CMC

Have you ever been labeled a "perfectionist"? Or do you consider yourself to be one? If so, a personal goal to consider pursuing in 2014 is to strive for progress over perfection. While itâ&#x20AC;&#x2122;s okay to have high quality standards for yourself or your business, excessive perfectionism can do more harm than good. In fact, it can have a negative impact on your business performance and profit. What is Perfectionism? Perfectionism is a propensity for being displeased with anything that is not perfect or does not meet extremely high standards. Itâ&#x20AC;&#x2122;s a self-defeating thought pattern that pushes you to try to achieve unrealistic goals. Perfectionists are never satisfied with what they achieve. If something isn't perfect, they dismiss it. They may even experience feelings of failure, doubt, unhappiness, and other painful emotions. Perfectionism can be particularly crippling for an entrepreneur because it makes you less productive, causes you to see mistakes as unacceptable, and keeps you filled with anxiety. Being a perfectionist has consequences, and when it gets out of hand, it can hold you back

from growing your business, increasing your profits and having an impact on the lives of the people you are meant to serve. Entrepreneurs must embark upon a healthy quest for success. This involves consistently working on developing their skills, learning from your mistakes, and approaching work with optimism, pleasure, and a desire to improve.

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Listed below are 6 ways that you can manage and adjust these behaviors. 1. Set Realistic Goals Perfectionists often set goals so high that there's little hope of achieving them. While you certainly want to set goals that stretch you, you also need to be sure that you can accomplish them. Come up with several lifetime goals and then break these down into yearly and monthly goals. It can feel great to achieve these smaller goals! 2. Listen to Your Emotions Whenever you're feeling anxious, unhappy, or scared about an area of your business, take a moment to understand the root cause of your feelings. Your emotions may be revealing mindset barriers that you have to overcome in order to be successful in business. If you find yourself engaging in self-sabotage, such as telling yourself that you're not good enough, stop! Remember that your thoughts influence your mood and, often, your actions. In-

stead, focus on using affirmations, which are positive statements about yourself and your abilities. Affirmations can raise your self-esteem and reprogram your thinking. Remember, you always have a choice in what you think and do. 3. Don't Fear Mistakes Mistakes are part of life and they provide us with rich learning experiences, if you’re willing to accept them. Your mistakes can teach you far more about life and your abilities than your successes will. If you want to grow as an entrepreneur, make a conscious effort to learn from each mistake that you make. 4. Readjust Your Personal Standards Perfectionists often live by a rigid set of standards. These rules could range from "I must never make mistakes" to "There must never be a crumb on the kitchen countertop." Although it's healthy to have high personal standards, they need to be flexible and helpful, not unrelenting and unrealistic. Identify one rule you live by

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www.moniquestoner.com that's rigid, unfair, or unhelpful. Then reword it to be more helpful, flexible, and forgiving. For instance, suppose you take a long time to act on your business ideas because you want to be sure that they’re “just right” before you showcase them to the world. Your personal rule is that you should never share an idea until you've had plenty of time to perfect it. You could readjust this rule by saying, "Ideas don't have to be perfect. Do the best that you can and you can improve things down the road.” Then put your new standard into practice! 5. Focus on the Progress Perfectionists often exhibit "tunnel vision": they focus on one small part of something and ignore the rest. For instance, if you're working on a new product, you might obsess about taking the afternoon off to spend time with your family, while ignoring the fact that you've worked on your product non-stop for the past three weeks. Challenge this thinking by focusing on what you've accomplished. Don't focus exclusively on the negative! 6. Relax and Be More Spontaneous Perfectionists often find it difficult to relax and be spontaneous, especially in business. Relaxation and spontaneity are not only necessary for a healthy life, but they can also improve your productivity and well-being as an entrepreneur. Take regular breaks when you're working to stretch, walk around, or do deep breathing exercises. Add spontaneity to your life and you’ll find that your ability to be creative, productivity and effective will drastically increase. 61

Dr. Deana Murphy An international award winning best-selling author, high-impact speaker, media personality and former adjunct professor, Dr. Deana is the leading expert on life design and catalyst of personal change and self-empowerment. Listed among Exceptional People Magazine’s “Top 20 Exceptional Business Icons,” Dr. Deana consults high-achieving women nationally and abroad. Dr. Deana translates compelling spiritual and design truths into everyday strategies that break internal barriers and return the balance. www.deanamurphyglobal.com

Jill Troderman, NC Jill is a certified Holistic Family Nutritionist and certified First Line Therapy Lifestyle Educator specializing in family and child nutrition. She works with people with a myriad of health concerns and conditions including digestive disorders, hormone imbalances, diabetes, cardiovascular conditions, eating disorders, ADHD, autism, and chronic pain/fibromyalgia. www.santacruzholisticnutrition.com

Monique Stoner, MBA Monique Stoner, MBA, is a Business Coach, Brand Strategist & Trainer. She is the Founder of the MBA Center for Women and has 27-years of business experience with expertise in Strategy, Branding, Business Development, & Finance. To get more tips on Small Business Strategy and Success, visit her website below. www.moniquestoner.com 62

HAPPINESS IS MORE THAN A FEELING By Rebecca L. Norrington I've discovered that happiness is NOT a PRIORITY for a lot of people, and that's okay...for them. Remember the lyrics “diﬀerent stokes for diﬀerent folks...and so on and so on and shu be do be do be?” However, when I made the commitment to make happiness my PRIORITY, my life changed. And this change is evident in every moment in my life. No delayed gratification here. If YOU are interested in prioritizing happiness in YOUR life, there are a few "ground rules" you must follow.   "

1. YOUR HAPPINESS IS YOUR RESPONSIBILITY  2. YOUR BEHAVIOR HAS TO CHANGE   3. BLAMING ANYONE OR ANYTHING FOR YOUR UNHAPPINESS IS NOT ALLOWED

I Guarantee When You Prioritize Happiness;  1. You will mentally and emotionally begin to RELAX.   2. You will begin to TRUST and KNOW that everything that happens "to" you is in Divine order. It's ALL happening for your BETTERMENT.  3. You will begin to experience even MORE happiness.  4. TOXIC emotions (emotions that subtract from happiness) such as anger, irritation, fear, sadness, resentment, jealously, rage, loneliness, hatred, shame, blame, hostility, anxiety, despair, hopelessness, impatience, negativity…the list is endless…will begin to LOOSE their power and eventually cease to exist in your life! Sound too good to be true? It’s true, and I’m living proof!  5. Toxic emotions will be replaced with emotions that will feed your soul. You will begin to feel more gratitude, joy, contentment, inner peace, enthusiasm, happiness, laughter, and unconditional LOVE for Self and Others. Over time, the emotions that subtract from your happiness loose power and will eventually cease to exist in your life. Remember, what you don't feed, eventually starves to death.    Finally, you begin to smile...a lot. No, you’re not cRaZy, you’re just HAPPY. You’re happy for no reason, and you're happy for every rea-

Do YOU Want to be Happier?

son. People are drawn to you because of the light in your eyes and in

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your heart. You radiate LOVE, PEACE and POSITIVE energy. You

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life. Remember, be patient with yourself and the process. New

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thoughts, habits and behaviors take time to incubate and develop. As long as you're committed to the ultimate goal of living “happily ever after,” you will succeed.   Happiness IS more than a feeling. Happiness is a daily conscious commitment.

Featured Wellness Woman Cat Corchado Charlotte, North Carolina DETERMINED - having a strong feeling that you are going to do something and that you will not allow anyone or anything to stop you -Merriam-Webster online dictionary

Cat Corchado is a force. She made a decision to have a career in fitness at a time when most Women are thinking about slowing down, not speeding up. Through sheer will and determination she has not only achieved a career in fitness after a 20 year career in the military, she has committed to helping other Women get fit and stay fit. Cat shares with us some of her philosophies on achieving fitness after 40. Lynnis: Tell me about you. Cat: I was born into the military. My Dad retired in the military. I never thought I would go into the military but when it came time to make some decisions about my life I decided to go into the Air force. I was a single mom and while it wasn’t easy being in the military gave me a sense of security. I never worried about benefits, having to take my son to the dentist, having worry about paying for College. I had wonderful opportunities to travel to place people only read about. I was stationed in Portugal, Turkey, Korea, England. After 15 years in the military my son was ready to go to College and I decided to go another five years for a full pension. Once I left the military I decided to pursue a career in fitness. I asked my husband if he would give me one year to try fitness as a career. That was 14 years ago. (she married while in the military) Lynnis: Why did you decide to go into a career in fitness?

Cat: I started working in fitness part-time while I was still in the military. I had always enjoyed fitness and even though I was in my 40’s at the time I decided to make it my career. It has been 15 years and I am a Certified Personal Trainer, Certified in Yamuna Body Rolling, and a Certified Romana’s Pilates Instructor Lynnis: What advice can you give Women over 40 who want to get fit? Cat: My first advice is to TAKE IT SLOW. Sometimes people do too much to start. Perhaps you might want to start off by walking 15 minutes a day every day. Or if you want to start eating better maybe you start with increasing your water intake. I always advise that taking small steps is the best way to reach your goal of healthy living and wellness. Start small and begin to build from there. 64

Lynnis: What should women watch out for when working out after 40? Cat: The first few workouts do full body workouts. I always look for patterns in a person’s body. How do they use their back, their knees so I can assess the best exercises for them to do to get fit. I am stickler for form. I look for how you stand, how you walk and make adjustments to your workout based upon those observations. When you first start working out, be in tune with your body. Listen to what it is saying a deal accordingly. You don’t have to start with weights. Use your own body weight when working out i.e. pushups, squats jumps, etc. Keep a positive attitude and congratulate yourself for even trying to get in shape. Getting in shape is 50% attitude. Lynnis: What is your advice for those of us (including me) that might be backsliding over the Holiday Season and in general? Cat: There are a lot of parties, lots of food and drinking during the Holiday season. Don’t punish yourself if you have a piece of cake or pie. It will help if you don’t go to the parties hungry. Focus on eating the healthy food that is available. Try not to let yourself slide on your workout. If you can only do about 15 minutes a day do that. Don’t completely stop working out; don’t let yourself go to zero minutes. You don’t have to start at the first of the year to get in shape. Start now. Why wait. Even if you just start walking, doing something now is better than putting it off.

now in the mirror and go back to how we used to look. I have women who come to me all the time saying, “I want to get to the same size I was in High School” or “I want to be the same size I was when I got married” Still other women embark on these diets and weigh themselves every day. Don’t do that, it will drive you crazy weighing yourself every day. Go for getting healthy and fit. Weigh yourself may be twice a month and then keep it going". Lynnis: What is your Definitions of a Wellness Woman Cat: Wellness is both mind and body. Many think it is just body but they have so much going on in their head they are not connected. Try to do things that are good for your body, like Yoga where breathing and relaxing your mind is so important. Your wellness is all about the mind and body connection. Lynnis: What are you planning for your Wellness, in 2014? Cat: Every year I try to do something better for myself. In 2013 I eliminated dairy and beef. This year I will do a bit more to live holistically. Last year I ran my first half marathon at the age of 56. I ran 13.1 miles. I plan to keep running and I am planning for the next half marathon in April. Running is a way that I can find more time for myself and also helps me to clear my mind. By the end of a run I feel so much better. I love it. I hadn’t run since I was in High School. Now at the age of 56 I have running back in my life. I feel like my life has come full circle.

Lynnis: The aging process can sometimes be tough on Women. What advice do you have for Women who are beating up on themselves about the way they look? Cat: Many women start to have more time on their hands as their children get older or perhaps they have some other lifestyle change that allows them more time for themselves. When these times come we have a tendency to really look in mirror and we wonder what has happened. Where has the time gone? Many of us immediately want to change the image that is 65

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You Can Consciously Create A Better Holiday BY BETSY MULLER

Have holidays been a drain in the past? As the year comes to an end, will the challenge of the holidays build or destroy your energy? One thing you can count on during this time of year is a change of routine. Change can be uncomfortable even if the change is good. Here are some of the most common changes that happen during the holidays. How many are you dealing with?

Sleep cycles and schedules changing for parties, socializing and general holiday celebrations. Winter solstice and lengthy darkness can add to the drain.

More alcohol and calories than usual

Meeting family expectations and demands

Extra financial pressures with gift giving, travel, entertaining and recreation.

Visitors in your home & extra guests for meals

10. Filling the â&#x20AC;&#x153;free timeâ&#x20AC;? and vacation with something meaningful

Regular exercise routines interrupted

Travel

Has your awareness of a potential snag jumped at you yet? What will you do about it?

Sleeping in an unfamiliar bed

Losing control over food choices

Consider the possibility that you are just one resource away from a better experience. You 67

really can control the way you prepare for trouble and how you respond to events beyond your control.

Response and Choice

Preparation We all know that holiday change is coming. We can respond to changes and stressors better if we are prepared for them and have a plan. A few obvious suggestions may include getting extra sleep whenever possible, maintaining regular exercise; such as walking, setting and adhering to a budget, eating a healthy diet, drinking plenty of water, breathing deeply, including something you love in each day (i.e. – reading a chapter of a great book or sniﬃng your favorite fragrance) and talking to someone you love even if they aren’t with you.

For those of us headed into hostile territory where we may be giving up lots of choice and personal control for the common good – some additional tools may be helpful. 1. Before it even begins, set an intention of how you want to feel, be, act and be remembered. Honor yourself by envisioning a successful experience. 2. Remind yourself that the situation you are going into is temporary and will be over soon. 3. Set some boundaries. Financial budgets are boundaries too. Determine your “absolute NO list” and prepare to defend it. You are responsible for letting others know how to treat you and

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what you need. Defend yourself calmly and with compassion. 4. Observe the needs and the pain of others, and seek to give them what is needed to alleviate their suﬀering. The complainer may just want to be heard. The person who dominates a conversation needs validation and control. The depressed person is searching for compassion and hope. Can you help? 5. Take a time-out if you become overwhelmed. Remove yourself from the room or location briefly. Walk, practice EFT tapping, breathe, nap, journal, pray, write or call someone for support.

Have yourself a Merry Christmas, Happy Hanukah and blessed holiday in whatever tradition best serves your beliefs. Energy Makeover – A Conscious Way to Stay Young, Have Fun and Get More Done. Learn More at www.theIndigoConnection.com and www.energymakeover4U.com ---ADVERTISEMENT---

6. Ask for divine intervention. Seriously, by simply asking it often arrives. Never doubt the possibility of a miracle. Remember to ask! 7. Remain open, creative and curious. Refrain from judgment and enjoy the process of observation. Listeners are respected. Be attentive to the situation. You need not agree with bigots and tormentors, but by keeping your cool, you keep from adding to the drama. 8. Notice and be grateful when things go better than you expected. This will immediately lift your spirit. Feel free to share your observations generously with others because it will lift them too. You have the opportunity to spread contagious optimism! Action Time: What will you do to be more resilient and prepared this holiday season? What might get in the way or drain your energy? Which of the tips above seem to oﬀer the best solution for your situation? Choose at least 2 and give it a shot. I’d love to hear how it goes for you.

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5 Ways to De-Stress For the Holidays By Dr. Cammi Balleck, PhD Well it’s already that time of year again, you know, the time you either love or hate. For many, the holidays are the most stressful time of the year. I have found that most of us are way too stressed every day, and then we add more stress to ourselves. We try to find the perfect gift, fit into the party dress, and go to parties with people who stress us. This should be a time to celebrate the birth of our savior and instead we get caught up in the madness of the flesh. This should be the time of year for joy and celebration; instead, many of us get caught up in anxiety, stress, and sadness. I am the author of Happy the New Sexy, how you can be biochemically balanced every day; and every day INCLUDES the holidays. So here are my 5 favorite ways to stay stress free and hormonally balanced during the holidays. 1. Get enough sleep. Sleep is very important to our cortisol (stress hormone) balance. Make sure that you stay on your same sleep schedule except for the occasional Christmas party that lasts till midnight.

Happy, Healthy, Hormone Balance

Free Online Visit with the leading happy hormone doctor. 2. Stay out of debt. One for sure way to add Get a free entire body health scan when you purchase a copy stress is to rack up your credit cards before of Happy the New Sexy for $25.00 ($67.00 value). www.happythenewsexy.com January 1st. Try to pay cash for every gift you buy and remember to stay in your budget. You don’t have to buy everyone a gift. Try to pick names within the family and only buy for the amount of kids you have.

3. Keep your own gas tank full. Eat well and exercise. Yes you do to have time to exercise. Exercise is the best way to de-stress and help your body let oﬀ steam and make endorphins. Just make sure that 70

Breathe deeply - inhaling peace, and exhaling fear..

you donâ&#x20AC;&#x2122;t over exercise when you are tired, which could make more cortisol in the long run. Also, exercise is a great way to avoid the weight gain between Thanksgiving and Christmas. Eat as much protein and vegetables as you can. A healthy diet will not only keep you stress free but also keep you healthy. In addition, take a multi mineral; our bodies use minerals during stress and especially added stress. Make sure to get a good whole food magnesium and calcium supplement. 4. Live conflict free. Learn to forgive one another, and this year, go in love instead of begrudgingly. Rather than going ready to take up the same fight and frustrations with family members, spend time with family loving and accepting them as they are. Youâ&#x20AC;&#x2122;ll have less stress, and they should too. Try to learn to live conflict free, love yourself, and love others. 5. Meditate on peace. This is the season for peace on earth. Take 5 minutes to meditate on peace and let your worries go. May these moments of quiet lead us to the heart of the season, which is peace on Earth. Breathe deeply - inhaling peace, and exhaling fear. Think like Joseph and Mary, I declare I will find from my greatest trials come my greatest joys. Like the innkeeper, may we find peace in helping others. Like the shepherds I declare I will never be afraid. And I declare that like the angels, I will help bring peace to a troubled world. 71

Dr. Katherine T. Kelly, PhD, MSPH Katherine T. Kelly is a licensed psychologist in her own psychotherapy and consulting practice in Winston-Salem, North Carolina. She completed her Bachelor's Degree in Psychology from the University of Southern Colorado (1992), and both her Master's (1995) and Doctorate in Counseling Psychology (1999) from Indiana State University. She also earned a Master of Science in Public Health degree (2000) from the University of Missouri-Columbia where she completed a Post-Doctoral Fellowship in the university's Department of Family and Community Medicine, a top-rated residency training center for physicians. She has received specialized training from the Mind-Body Medical Institute of Harvard University, as well has been trained in various holistic, natural health and spiritual methods of healing. www.drkatherinetkelly.com

Jennifer Poulson, CHC Jen Poulson is a Health and Wellness Energy Coach. She holds a bachelor's degree in Family Psychology, and is a Certified SimplyHealed™ Practitioner. Jen is a wife and mother of four children. A passion to help others find real lasting freedom from the emotional pain accumulated in life, led her to becoming a SimplyHealed™ Practitioner. She works with individual clients as well as businesses. Jen's talents and skills help bring greater purpose, order and healing which empowers her clients to find freedom from emotional baggage. Her clients quickly experience less stress, improved and happier relationships, more successful businesses and better overall health and wellness. Her peaceful nature and gentle approach helps her clients easily transform with fresh new confidence and success in all areas of life. www.jenpoulson.com 72

WOMAN OF WELLNESS Wellness women know the importance about breast exam and annual pap-smear  This is something we must do every year  Vitamin’s, protein, rest, and exercise is now our new regiment   now we are living life as if it’s heaven sent  Wellness of mind, body, and soul is better than pure gold.  Wellness is like the morning sun that keep your world brighten  As you stand tall with strength, meeting each challenge   You take life by leaps and bounds  Never touching the ground  Wellness Women strike your pose for you are  the new picture of the fountain of health  Nurturing your body is your wealth  Inspiring other women by living by example Is my sample  Wellness is something you can’t keep a secret   Because your results are beaming when you step into the world  You embrace life with such a glow as you speak your words flow  You become the champion of your own destiny  By loving yourself so much  treating our body  Like we treat our vehicle  We keep it tune up and give it all the things  To keep on running, we take pride in life  We love the temple of our vessels  And we thank God by showing him we love ourselves  By being the Women of Wellness.

Affirmations for 2014 I have used affirmations for years. Over time I have done quite a bit of research to determine whether or not affirmations really work. What I have learned based upon my research and also my own experience is that affirmations can work if you already have a proclivity to do whatever it is your are affirming yourself to be able to do. You have to have faith that you can accomplish that goal or task. You must to shut down any negative thought patterns that do not support that affirmation or positive thought. I have used the step by step process below. It truly has helped me to reprogram my self-talk. I always start my day with prayer, mediation and affirmations. It is a great way to start the day and positive start to your day. The steps below have also helped me to make affirmations part of my daily routine.

Step 1: Make a list of what you've always thought of as your negative qualities. Include any criticisms others have made of you that you've been holding onto; whether it's something your siblings, parents and peers used to say about you when you were a child, or what your boss told you in your last annual review. Don't judge if they're accurate and remember we all have flaws. This is one of the beauties of being human. Simply make a note of them and look for a common theme, such as "I'm unworthy." This will be a great place to start making a shift in your life. When you write out the recurring belief notice if you holding on to it anywhere in your body? For example, do you feel tightness or dread in your heart or stomach Step 2: Now write out an affirmation on the positive aspect of your self-judgment. You may want to use a thesaurus to find more powerful words to beef up your statement. For example instead of saying, "I'm worthy." You could say, "I'm remarkable and cherished." After you have written your affirmation then ask a close friend to read it to see if they have any suggestions to make it stronger. Step 3: Speak the affirmation out loud for about five minutes three times a day - morning, mid day and evening. An ideal time to do this is when you're putting your make up or shaving so that you can look at yourself in the mirror as you repeat the positive statement. Another option that helps to reinforce the new belief and would be easy to do at work is to write out the affirmation several times in a notebook. Notice over time as you write it if your style of writing changes. This could be a clue as to how your mind perceives the new concept. I call this exercise using the mindfulness journal to forward the agenda of the positive affirmation. Step 4: Anchor the affirmation in your body as you are repeating it by placing your hand on the area that felt uncomfortable when you wrote out the negative belief in Step One. Also "breathe" into the affirmation while you are saying or writing it. As you reprogram your mind you want to move from the concept of the affirmation to a real, positive embodiment of the quality you seek. Step 5: Get a friend or coach to repeat your affirmation to you. As they are saying for example, "You are remarkable and cherished" identify this statement as 'good mothering' or 'good fathering' messages. If you don't have someone who you feel comfortable asking then use your reflection in the mirror as the person who is reinforcing the healthy message. (Reprint from Psychology Today)

Affirmations can be a powerful tool to help you change your mood, state of mind, and manifest the change you desire in your life. But they work best if you can first identify the unwholesome belief that is opposing them. If these suggestions are still not helping then seeing a professional therapist to help you uncover what is buried deep in your unconscious and/or start a mindfulness meditation practice. Mindfulness meditation is a very effective method to help you uncover your unconscious thought patterns and allows you to categorize them identifying what is wholesome, negative and afflicted. Mindfulness is not about change rather it's about the power and ability to accept first what is then to transmute towards what is possible. Try it and see how your life can improve!

AFFIRMATIONS FOR 2014 I am free to love who I am. I believe in myself and my abilities. I deserve good in my life in 2014 and beyond. I will learn something new every day. I am in the process of positive change. I have abundant energy, vitality and health. I love and approve of myself. I am willing and ready to change and grow. I am ready for abundance to flow in every area of my life. I am healthy, fit and attractive. I let go of my anger and forgive. I focus on the present and what I am doing right now. I know longer judge or criticize myself. I release all resistance to success, prosperity, and abundance. 75

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COVERED CALIFORNIA CERTIFIED REPRESENTATIVES OFFER ENROLLMENT SUPPORT As Deadline Approaches, Trained Assisters Are Reaching out to Applicants to Give One-on-One Help SACRAMENTO, Calif. — As hundreds of thousands of Californians rush to enroll for health coverage before the deadline for January coverage, Covered California is offering enrollment support through several consumer outreach programs. “We are happy that so many Californians have expressed interest and started the application process to get covered, but we also know some consumers need help to get to the finish line,” said Covered California Executive Director Peter V. Lee. “As part of our goal to get as many Californians insured as possible, we are committed to using our staff and our certified representatives throughout the state to help consumers complete applications on time.” Covered California is experiencing a surge in interest — with a Dec. 23, 2013, deadline for enrollment to get coverage beginning Jan. 1, 2014 — and is committed to completing applications started and submitted through a variety of channels. It launched an enrollment follow-up program to directly reach consumers who may need help enrolling or who have missing information on their applications. Those who registered for enrollment in Covered California, who started the application process or who submitted incomplete applications may be contacted by the exchange’s certified partners in the field, including Certified Insurance Agents and Certified Enrollment Counselors. Some consumers started an application and determined their eligibility for Covered California coverage but have not yet selected a plan. They may be contacted by Certified Insurance Agents, who have critical expertise to help this segment of consumers. Agents are given training in addition to state licensing requirements. If consumers submitted incomplete paper applications with the help of an agent or counselor, those in-person assisters may contact the consumer for missing information or verification documents needed to finish the enrollment process. Other consumers expressed an interest in getting help from certified representatives at one of the many community enrollment events throughout the state. These consumers are being contacted by Covered California partner organizations through their Certified Enrollment Counselors. All Covered California certified representatives participating in enrollment follow-up are trained and authorized to provide assistance for the full range of exchange health insurance plans. These representatives have passed fingerprintbased criminal background checks, have completed training and passed an exam on Covered California, have disclosed any possible conflicts of interest and have signed legal contracts with Covered California to meet all federal and state privacy laws and policies for consumer interaction. The representatives are given only the minimum contact and subsidy-eligibility information necessary for the initial follow-up. With the consumer’s consent, however, the representatives can help them input personal information for enrollment. Any information provided by the consumer to the representative cannot be used for any purpose other than to help them enroll. Help from certified Covered California representatives is always free. If consumers don’t want to work with these representatives, they can finish their application online at their own pace. They are always welcome to call the Service Center at (800) 300-1506 for enrollment help or if they have questions. Consumers can also cancel their application if they have found another health insurance option. “We are very sensitive to the privacy of our enrollees and have strict regulations protecting the security of applicants,” Lee said. “Our goal is to be sure that people get the peace of mind that comes with health insurance coverage, and we don’t want any Californian to fall through the cracks and miss that chance for coverage.”

For more information on the enrollment follow-up program, go to: http://coveredcanews.blogspot.com/p/sinceopen-enrollment-began-on-october-1.html. â&#x20AC;¨ About Covered California Covered California is the stateâ&#x20AC;&#x2122;s marketplace for the federal Patient Protection and Affordable Care Act. Covered California, in partnership with the California Department of Health Care Services, was charged with creating a new health insurance marketplace in which individuals and small businesses can get access to affordable health insurance plans. With coverage starting in 2014, Covered California helps individuals determine whether they are eligible for premium assistance that is available on a sliding-scale basis to reduce insurance costs or whether they are eligible for low-cost or no-cost Medi-Cal. Consumers can then compare health insurance plans and choose the plan that works best for their health needs and budget. Small businesses can purchase competitively priced health insurance plans and offer their employees the ability to choose from an array of plans and may qualify for federal tax credits. Covered California is an independent part of the state government whose job is to make the new market work for Californiaâ&#x20AC;&#x2122;s consumers. It is overseen by a five-member board appointed by the Governor and the Legislature. For more information on Covered California, please visit www.CoveredCA.com. ###