WomanBeeWell Magazine: MAR/APR 2022 Nutrition & Brunch Issue

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THE NUTRITION & BRUNCH ISSUE | MAR/APR 2022

WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN

3 WAYS

TAP INTO YOUR FEMME POWER BEHIND THE SCENES

A LOOK INTO PCOS ADVOCACY DAY TURN TO NATURE FOR YOUR PROFOUND TRANSFORMATION

EXCLUSIVE INTERVIEW

JESSICA ROSE HOLISTIC HEALTH & BEAUTY EXPERT THE MAGICAL MINDSET YOU NEED FOR WELLNESS p17

GET THE ANSWERS YOU NEED FROM YOUR BODY'S INTUITION p24

Time for Brunch!

From Pancakes to Milkshakes Delicious Recipes You'll Love

transcendental power of music for wellness p36

STOP WORKING OUT! GO ON VACATION INSTEAD... p30

WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN

Editor in Chief Belinda McCall Certified Holistic Nutritionist and Founder of WomanBeeWell.com For Advertising Inquiries admin@womanbeewell.com use subject line: I WANT TO ADVERTISE WITH WOMANBEEWELL For Guest Article Inquiries admin@womanbeewell.com use subject line: I WANT TO PITCH AN ARTICLE FOR WOMANBEEWELL MAG www.womanbeewell.com

SPRING BREEZE GREEN JUICE p74

Affiliate Disclosure: We will only recommend products and services that we have personally tried and loved.

Advertisements may contain affiliate links, noted as a paid partnership with WomanBeeWell.com. If you purchase something through one of those links, you won’t pay a penny more and we’ll get a small commission. This helps keep WomanBeeWell Magazine on the digital presses.

WomanBeeWell Magazine is published bi-monthly

by WomanBeeWell, LLC. All rights reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space, and editorial sensitivities. WomanBeeWell Magazine assumes no responsibility for the content of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The content of WomanBeeWell Magazine, such as text, graphics, and other content is intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding your health or medical condition.

MEET THE WOMEN BEHIND THIS ISSUE Erica Ziel, Our Movement Specialist Pre and Post-Natal Exercise Specialist Founder of EricaZiel.com

Heidi Jennings Holistic Health Coach Founder of JenningsHealthCoach.com

Jessica Rose TV Health & Beauty Expert Licensed Cosmetologist Founder of JessicaRoseWellness.com

Rozzi J. Women's Hypno Transformation Coach Follow on IG @resetrozzi

Laurie Ure, LICSW Certified Bioenergetic Therapist Founder of LaurieUre.com

Nicole Byars 500-hr Registered Yoga Teacher Founder of Live True Yoga

Alaura Lovelight Vocal Performance/Confidence Coach LovelightSoundMusic.com

Natalie Walker Brimble Writer, Life Coach and Podcaster Founder of NWB-Coaching.com

Maureen Eppler Certified Holistic Nutritionist Founder of Onyx Food Alchemy

Jayne Williams, CHHC, AADP, NLC Cert. Holistic Nutritionist & Podcast Host Founder of JayneWilliamsWellness.com

Rose Essential Oil Recipes pg. 56

table of contents

10

47

60 36

42

05

Video from Our Editor: Gratitude and HSPs

09

Turn to Nature to Transform Your Entire Life

14

International Brunch Recipe: Ashwagandha Champorado

17

The Magical Mindset Shift to Make Eating for Wellness Easy

21

Anatomy of a Buddha Bowl: How to Build Your Best Bowl

24

Learn How to Trust Your Body's Inherent Intuition

30

Stop Working Out...

Go On Vacation!

34

Deep Dive Into the Mind-Body Connection with Erica Ziel

36

The Absolutely Indisputable Healing Power of Music

42

3 Ways to Realize Your Power Even When You're Feeling Off

47

A Front and Center Look at PCOS Advocacy Day

56

Rose Essential Oil Recipes for Body, Mood, and Skin

60

Strong Woman Spotlight: Jessica Rose, Health & Beauty Expert

70

April is National Brunch Month: Recipes for Anytime of Day

Click to Play the Video Letter from the Editor

T

his issue of WomanBeeWell Magazine is our broadest and most eye-opening yet! With 10 women's health and wellness experts contributing this month, I am proud to give each of them a spot in these pages and in our growing community.

Speaking of growing community, I was honored to be a part of PCOS Advocacy Day on March, 4, 2022.

For any person living with PCOS, the work and support that goes behind the scenes of making this day successful is enlightening. Get ready to feel inspired and prepared to stand together with us and featured PCOS advocates at next year's PCOS Advocacy Day! I want to shine a light on a couple of unique and deeply heartfelt articles that you will only find here in the pages of WomanBeeWell Magazine.

First, we have an article that came out of a personal epiphany by Holistic Health Coach, Heidi Jennings.

From personal rock-bottom, she was able to transform her entire world by turning to nature.

Heidi also contributed many delicious recipes to help you celebrate National Nutrition Month® and National Brunch Month. Check out her Glazed Cinnamon Scrolls Recipe on pg. 73, it's amazing!

Next, I want to mention an empowering piece by Professional Musician, Recording Artist, and Vocal Coach Alaura Lovelight. She leverages her personal and professional experiences to anecdotally and scientifically prove the profound healing effect that music has on our lives on pg. 36.

Finally, I am excited to share an exclusive interview with Television Health and Beauty Expert, Jessica Rose, for our Strong Woman Spotlight. She shares the story behind the creation of her brand, Jessica Rose Wellness, as well as her top holistic tips for enhancing your natural beauty at any age on pg. 60.

No matter where you are in your wellness journey, this issue of the magazine has something for you. Enjoy!

Belinda Belinda McCall of WomanBeeWell FOUNDER AND EDITOR-IN-CHIEF

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The Divinely Nourished Mama HEART-CENTERED HOLISTIC 90-DAY IMMERSION TO SHIFT FROM A BURNT-OUT MAMA TO A VIBRANT WOMAN FILLED WITH LOVE AND CONNECTED TO HER INHERENT POWER

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Experience boundless energy and self-healing powers boosted to an all-time high from food you love!

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TURN TO NATURE TO TRANSFORM YOUR ENTIRE LIFE

By Heidi Jennings

Have you ever felt so low that you hoped you wouldn’t wake up in the morning? When things looked so bleak that you couldn’t see a way out?

I have felt that way.

A few years ago, I was so chronically ill and depressed that I wondered if life was worth living. I was in a bad way and life was tough. It’s only with hindsight I realize that feeling of darkness and despair was my greatest blessing because I learned the most important lesson of my life.

Great health is everything.

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Being sick is no fun, and it’s certainly no way to live. If you are suffering from symptoms that lessen your quality of life and leave you feeling hopeless about the future, I want to let you in on the most powerful secret you will ever learn.

This life-changing secret took me from desperately ill and wanting to die, to living my best life with fantastic health every single day, and it can do the same for you.

But be warned. If you follow my lead, you will be catapulted into a life you could only dream of. An existence where ease, flow, contentment, and joy envelop and coax you toward being the best version of yourself. A way of being you yearn for but have failed to grasp. Until now.

Are you ready?

PLANT-BASED NUTRITION WILL COMPLETELY TRANSFORM YOUR LIFE. That’s right. Incredible things start to happen when you bring whole, fresh, living, and nutrient-dense foods into your world.

BOOST YOUR BODY, MEND YOUR MIND, AND REVERSE ILLNESS On a physical level, the abundance of vitamins, minerals, and antioxidants in whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds will make your cells sparkle and insides sing. Your brain, heart, liver, and other organs start to thrive, hormones recalibrate, energy levels soar, and skin glows.

It’s nothing short of absolute pure magic.

There is so much evidence now that a plant-based diet can prevent and reverse chronic illnesses such as heart disease, cancer, and diabetes.

Every day, I work with clients who watch in awe as their physical symptoms and ailments start to disappear.

When the body receives all the goodness it needs, it starts to function exactly the way nature intended.

Mentally, a plant-based diet works wonders. Fresh, whole foods flood the gut with beneficial bacteria, which are then responsible for producing up to 90% of our serotonin (happy hormone).

The gut-brain connection is incredibly strong, highlighted by the fact that signals are being constantly sent from the gut to the brain, and vice versa.

Now, you have a body and mind working in harmony, and massive shifts start to occur. Quite simply, you begin to step into your true power and the person you were born to be. Stop and think about that for just a moment.

The person you were born to be.

That unique, one-of-a-kind individual that can offer the world something nobody else has. That someone whose true sense of meaning and purpose may have been hidden behind a fog of mediocre health, bored complacency, and thoughts of “is this all there is to life?”

When the gut is able to do its job of breaking down, digesting, and absorbing food and nutrients correctly, it communicates to the brain that all is well. The happy hormones then take charge and shove anxiety and depression out the door.

You develop stable moods, sharp mental focus, clarity, and feelings of delightful contentment.

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And it doesn’t stop there!

Your newfound shine trickles through to every other part of your life.

With a happy mindset and plenty of energy, work becomes less tiresome and gasp!

Enjoyable! Because you feel content, you feel less irritated by others and start seeing the best in them, so your relationships improve.

Let's check some big boxes: You are calm and patient which is really helpful if you have babies or children.

You have the mental capacity and confidence to deal with your fears, finances, and difficult in-laws.

You respect yourself and your wellness, which enables you to set boundaries around what you accept into your life, and what you don’t.

Who would have thought that the foods provided by nature could be so transformative?

That they could make you want to jump out of bed each morning with the promise of a new day? That other people will start to marvel at the new you and ask what your secret is?

At which point you will say: “Be warned. If you follow my lead…”

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Heidi Jennings is a holistic health coach, plant-based nutrition coach, and author who empowers her clients to take charge of their health and live a life they truly love. If you're ready to put your hands back on the steering wheel and become your best self, you can purchase her book 'From Living Hell to Living Well' at www.jenningshealthcoach.com

this month is...

Ingredients ½ cup sweet/glutinous rice 1 ¾ cups light coconut milk ½ cup water ½ cup coconut sugar

¼ teaspoon salt ¼ cup cacao powder ½ teaspoon vanilla extract 1 teaspoon Ashwagandha powder

ASHWAGANDHA CHAMPORADO

By Maureen Eppler

Method 1. Cover the rice in 2 cups of water and let soak for an hour prior to cooking. Drain, add to a medium-sized pot.

2. Add coconut milk and water, and cook for about 25-30 minutes on

A comforting bowl for breakfast, snack or as dessert, a classic Filipinx champorado (chocolate & rice porridge) gets a boost with the wonderful adaptogen Ashwagandha!

medium to medium-low, mixing often, until rice is tender the champorado is thickened.

3. Add the coconut sugar, salt, cacao powder, vanilla, and the ashwagandha powder.

4. Serve in bowls, sprinkle with coconut sugar for a little extra sweetness and crunch! Best when warm, but can also be enjoyed chilled!

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Maureen Eppler is a Certified Holistic Nutritionist and founder of Onyx Food Alchemy. She has spent multiple years diving deep into the nutrition and herbalism fields, and is a lifelong food lover and creator. You can usually find her chasing after her toddler or tinkering in the kitchen searching for new ways to eat plant based and incorporating her Filipinx roots in the Pacific Northwest.

Keep Your Season Calm and Bright

Get Calm

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THE MAGICAL MINDSET SHIFT TO MAKE EATING FOR WELLNESS EASY

By Rozzi J.

LET'S GET PERSONAL FOR A MOMENT

of biscuits and anything sweet I could get my

When my son was born, I found myself

and cutting them out rarely works.

hands on. That period of my life was my biggest lesson in how avoiding the “bad” foods

spiraling into food mayhem. Like a lot of new moms, I wanted to get back into my

Since then, I have been on quite the journey

pre-pregnancy clothes. So I tried my best to

to figure out how to regain a balanced and

avoid the food temptations lurking around

healthy relationship with food. And spoiler

every corner of the early-days-mom-life.

alert - it’s not about restriction and cutting out foods.

But I quickly discovered that each day ended with me inhaling a full packet

Let me share one of the biggest lessons I learned along the way.

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OUT OF SIGHT, BUT NOT OUT OF MIND Let’s say you decide it’s time to prioritize your health and wellbeing. So you go through your cupboards and clear out all the foods you’ve been told you should cut out. Eliminating all temptation.

You fill the fridge with fresh salads and veggies, buy fruit, nuts, and seeds as healthy snack options and start planning the meals you’ll be making. So far so good. Except that all the foods you’re trying to avoid all of a sudden seem to have a voice of their own, calling you over to eat them!

However hard you try to stay away, your cravings are through the roof and you find yourself daydreaming about chocolate bonbons

It’s the same with food. If you tell yourself you

and bread.

can’t eat ice cream or pasta, then you’ll want those foods more than ever. It’s human

Here’s what’s going on - completely cutting out

nature.

or limiting foods creates a feeling of deprivation.

When we feel deprived of something, we end up

This happens because the mind works with

thinking about it and wanting it so much more

images. It doesn’t care what you “can” or

than we would otherwise.

“can’t” have. It only knows what you’re thinking of. So when you think “I shouldn’t eat

If I told you now that for the next month you’re

pasta”, your mind creates the image of pasta

not allowed to wear jeans, the chances are,

and it starts scanning your environment to

that’s not going to go down well. At first, you’ll

look for it!

think “OK, I can do that”, but then you’ll find

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yourself thinking about jeans more and more and

The result is that you find yourself seeing

fantasizing about how good it will feel when you

pasta everywhere, thinking about it, and

can finally get back into your favorite pair.

craving it so much more.

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TO THINK OR NOT TO THINK ABOUT FOOD Still not convinced? Let’s try an experiment right now. Do your very best to not think about freshly baked cookies, straight out of the oven. It’s impossible, right?

You can’t not think about something, because by telling yourself not to think about it, your mind instantly creates that image for you - maybe this time along with the smell of freshly baked cookies. Yum! The mind doesn’t process negatives, because it’s a goalseeking mechanism that only understands that what you’re focused on is important to you. It then sets out to look for that in your environment and bring it to your attention.

This is one of the biggest reasons why diets are such hard work, and instead we end up with major cravings, food obsessions, and bingeing.

FLIPPING THE SWITCH So how do we get around this? If we get back to trying to not think about those freshly baked cookies, and I then ask you to imagine a big yellow sunflower with a bee hovering around it - what happens? You’re now thinking about a big yellow sunflower and not cookies, right? Taa daa!

The key here is to change your focus from what you don’t want to what you do want instead.

Rather than saying “I shouldn’t eat these foods”, instead focus on adding nutritious foods to your diet. This way you’re bypassing deprivation and giving your mind new images to focus on.

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If you start thinking about nutritionally dense foods you want to add to your diet and how they will affect your health, energy and vitality, guess what - you’re reprogramming the goal-seeking mechanism in your mind with new instructions.

A GAME THAT'S BETTER THAN CANDYLAND You can even make it into a game by challenging yourself to add as many different foods or colors to your plate as you can. Since I personally started doing this, my relationship with food has changed massively. I challenge myself to eat 30 different plant-based foods each week, as recommended for optimum gut health.

It brings a completely new meaning to eating the rainbow and with an abundance of health benefits!

What can you start adding to your diet for your wellness?

What can you add to your breakfasts, lunches and dinners?

By asking yourself these questions, your mind will automatically start creating new images and looking for the answers for you. And when you’re focused on adding more, rather than taking away foods, there is no deprivation and as a result, cravings will also fall away.

As your attention is on the nutritious foods you want to add, you naturally start associating more pleasure with these foods, making you want to eat them more. It’s the most beautiful and beneficial cycle!

I’ll leave you with one final question to ponder what 3 foods can you add to your diet this week?

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Rozzi J. helps women heal their relationship with food, end the dieting and yoyo weight struggle, and reprogram their mind and body for natural, diet-free weight loss.

Follow her on Instagram @resetrozzi

ANATOMY OF A BUDDHA BOWL

There is an art to creating a photoworthy buddha bowl. Follow the diagram below and you can't go wrong. Keep it colorful too!

grains healthy fats

cruciferous

spices & herbs

veggies leafy greens

nuts/seeds protein

dinner ready under 15 minutes

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GUIDANCE IS CLOSER THAN YOU THINK...

LEARN HOW TO TRUST YOUR BODY'S INHERENT INTUITION

By Laurie Ure, LICSW

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As a body-oriented psychotherapist, I guide my clients to check in with their bodies to help them make confident decisions. For example, a client recently struggled with whether to go on the second interview for a potential new job. Many aspects of her current job caused her unhappiness. In contrast, the new job offered higher pay, better working conditions, and a more supportive environment. It seemed a natural move.

However, as we talked, she realized that her current job provided stability and flexibility, which reduced stress in her family responsibilities. She struggled with uncertainty about whether she needed to put her family's needs first in this situation.

Or, instead, if this was a situation to prioritize her needs which is not her habit.

On the surface, it appeared that this might be a time to put herself first.

I said to her, "What are you aware of in your body as you think about going on the second interview for the new job?" She responded with immediate clarity. "I feel my heart beating faster, my breathing is shallower, and I have knots in my stomach."

Next, I directed her to consider what she noticed in her body as she considered staying at her current job. First, she reported feeling more relaxed and calmer.

Then, spontaneously, she took a deep breath.

As we discussed her responses, she reflected that putting her family's needs first felt best to her in this situation. She realized that she would likely be better positioned to change jobs and manage the stress inherent with this over the summer when her husband would be more available. Her body provided valuable information that overrode the chatter of her mind.

DECISIONS, DECISIONS, AND MORE DECISIONS We often have to make choices that significantly impact our lives with limited information. Decisions about life directions such as accepting a job or promotion, who to date, or where to live can be overwhelming. Even more minor decisions like what to eat, exercise routines, where to go on vacation, and how to spend time can be challenging.

Constant dealings with uncertainty can lead to stress and cause anxiety. Learning to listen to your body's responses can help to override the confusion in your mind and guide your choices.

YOUR MIND AND BODY CAUGHT IN THE CROSS-FIRE Your mind may get caught in weighing the pros and cons of decisions. You may want to please others or be unclear about what is best for you. Input from people close to you can influence your choices as well.

Your body, meanwhile, picks up a significant amount of information that bypasses mental confusion. Information from your senses, including what you actually feel, often provides a more straightforward source of input.

Following this guidance may mean disappointing people in your life or going against what you might initially think you want. But, generally, it will lead you in the direction of what feels best for you.

LEARN HOW TO TAKE QUEUES FROM YOUR BODY Try the following exercise: Start by putting your feet flat on the floor if possible. It helps to be in a quiet place where you can focus.

If you wish, put one hand on your heart and one hand on your belly about 2" below your navel.

Bring awareness to your breath.

As you breathe in, push your feet gently into the ground. As you breathe out, relax.

After a few minutes, consider a decision currently on your mind - either about something significant or a more minor issue.

Then, notice what happens in your body as you think about following one path. At first, aim to observe without judging it or figuring out what it means. Then, as you ponder going in a different direction, notice what happens in your body.

You may want to jot a few sentences about your experience.

Then, write what you observed to reflect on the process. Did your body's response surprise you? Is your body's message clear? If not, explore it further.

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Sometimes thinking about moving in a particular direction feels scary. This can manifest in your body as tension - in your gut, shoulders, or elsewhere. Check in with yourself to notice if, beneath the fear, you feel excitement as you consider following that direction or, instead, perhaps a sense of dread.

After doing the exercise, if the decision does not become clear to you, take an action to move in one direction and then do the exercise again.

Sometimes you need more information before clarity emerges.

With practice, listening to the messages of your body can help you gain clarity more quickly and reduce stress from making decisions. As you follow your path, may you move in the direction of satisfaction, pleasure, and joy!

Laurie Ure, LICSW practices as a bioenergetic psychotherapist in Gloucester, MA. At her website, www.laurieure.com, you can learn how bioenergetic therapy helps people recover their natural vitality and increase their capacity to enjoy life! You can find similar posts, along with pictures of nature and her cute dog on: Instagram @laurieure, Facebook at Bioenergetic Therapy with Laurie Ure, LICSW, Twitter @laurie_ure, and on Medium @laurieure.

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TREAT YOUR BODY LIKE IT BELONGS TO SOMEONE YOU LOVE

because it does, doesn't it?

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body movement

STOP WORKING OUT...

by Nicole Byars

GO ON VACATION! I was laying in bed a while back dreaming

I have great intentions, but I rarely follow

about what it would be like to stretch my

through with my dream vision of what I wish

arms at 5:00am with a big smile, pop out of

my morning routine looked like (hint: get 30

bed with energy, put on my workout clothes,

minutes of movement in before 6 am).

and start my day with a sweaty workout session.

Then I got to thinking about the word ‘workout.’ Over the years, I have always had

Gosh, what a dream!

an unhealthy relationship with food and exercise, and have struggled with anorexia

The reality…well, it’s different. I don’t pop out

and overexercising. If I ate too much, I’d

of bed and instead I usually begrudgingly

workout. Drank too much, workout. Felt heavy,

walk downstairs, negotiating with myself

workout.

about whether or not I should get that sweaty workout in.

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Working out was, and still can be, a form of punishment for me.

I know many of us may struggle with this. Working out is just another thing we are supposed to do and often the first thing that falls to the wayside when life gets in the way.

We can easily convince ourselves that it’s not a priority and it can wait.

Or how about, TOMORROW is a better day to start that workout routine.

The list of excuses and rationales are endless.

Typically, the word ‘workout’ carries negative energy and sacrificial thoughts behind it. BUT, what if we changed the word to something different, something more positive, inspiring, exciting? What if we change the narrative?

Working out doesn’t have to be a chore or a punishment. Our mindset and the words we use have an enormous amount of power over our thoughts and our beliefs. What do you feel when you use the word ‘workout?’ Is it dread or excitement?

If it’s dread, let’s switch the narrative and try something new.

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2021

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TAKE AN ENDORPHIN VACATION You are blessed to be able to move your body

As I was riding the Peloton this weekend, one of my favorite instructors Robin Arzon, referred to the ride as an ‘endorphin vacation.’ Ding ding! We have a winner!

and express yourself through movement. Try saying thank you to your

The word ‘endorphin’ has a positive ring to it. I automatically envision myself happily running outside with a big smile. And the word ‘vacation,’ well if that doesn’t

body for all that it does

instantly bring you to a happy place we’ve got problems.

(even if it’s awkward!) and everywhere it takes

As my alarm goes off now at 5:00am, I quietly smile to

Your body is strong and so are YOU.

myself and think, “Time for my endorphin vacation!” Every

you.

morning, I move my body in different ways. I don’t do the same regimented routine because I know myself, and I know that doesn’t work.

Instead, every morning workout looks different for me. It truly depends on how I feel. One day it might be yoga and the next day I’ll put my headphones on and dance my heart out. I do what I want in the moment with the ultimate goal to just feel good.

My point is, do what works best for you. Allow yourself to try new things and be flexible!

Being able to move our bodies is a gift and something we should celebrate! Working out is a celebration of what we can do, not a punishment for what we ate. Start to see your workout as a time to be with yourself. It is a beautiful opportunity to feel your body and move it in ways that make you feel powerful.

Nicole Byars is founder of Live True Yoga and a 500 hour registered yoga teacher known for her all-inclusive style of teaching, and authentic and inspired self-expression. Her yoga journey began in 2007 and has been anything but fluid and prefect. Early that summer, she was admitted to an eating disorder treatment center that was close to taking her life.

The treatment center had a very holistic approach and yoga was a big part to her recovery. Nicole began to trust, love, and connect with herself again, and yoga opened the door to an incredible healing journey. Through the beautiful and challenging journey of Live True Yoga and her own personal experiences, in 2018 she received her Trauma Sensitive Yoga training from David Emerson and The Justice Institute in Massachusetts. Since then Nicole has been working with the Domestic Abuse Project of Minneapolis, bringing trauma informed yoga to their staff and survivors.

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DEEP DIVE INTO THE MIND-BODY CONNECTION

by Erica Ziel, Resident Movement Specialist

You've heard me talk about the mind-body connection... but have you ever been confused as to what I mean by that or how to connect the two? I see that head of yours nodding!!

favorite quote from this episode: "...be open to see what your body has to

teach you."

-Erica Ziel

That's why I wanted to dive into some research to explain how the brain is tied into EVERYTHING that I teach.

Let me tell ya, you are NEVER too old to start learning more about your body, mind and life!

Because you are not in the same place that you were 10 years, six months or one week ago. I want to encourage to never stop learning because you never know what will resonate with you today.

Check out the episode

The Brain's Role in Creating Healthy Habits

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The Absolutely Indisputable Healing Power of Music WITHOUT (TOO MUCH) FANCY RESEARCH

By Alaura Lovelight

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It would be easy for me to start this article with some Googled statistics about how our brain rewires itself while listening to certain types of music that put us in a healing meditative state and elevate our levels of dopamine to increase our happiness and health… which is, in fact, true.

But I’d rather ask you to focus on just this article for a moment, sort of a reading meditation.

Listen to Your Past I want you to think about your favorite song that got you through a break-up, or a hard time at home, or at work.

Put that song at the forefront of your mind.

You got it? Ok, now think about turning that song on. Did you listen to it in the shower? On a car ride alone?

In your headphones as you worked out? Maybe while you were cooking.

Maybe you would sing it to yourself to soothe the pain that you were feeling.

You’re reminded of a song that embraced you, that felt like warmth, and comfort, and strength and hope.

Like laying on your best friend's lap while they brush your hair back, and tell you it will be ok. A song that felt like an escape from reality, a song that made you feel a little less alone and a little more understood.

Do you remember the lyrics? I want to ask what made you gravitate towards that song as you sought comfort during that hard time. Was it a song by your favorite musician? Was it the beat that made you feel better? Or perhaps a certain lyric that when you sang along always made you feel connected.

I don’t know you. I don’t know your age, your skin color, your sexual preference or orientation, or even what kind of music you like.

But I do know music. And I’d be willing to bet you are smiling to yourself right now, as I’ve evoked a memory in you of a song that wasn’t just notes and lyrics.

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Letting Go with Music For me, it was the old spiritual “I Surrender All”. With all the uncertainty and constant changes in the music industry, I was going through a very difficult time in my career.

I had listened to a YouTube video of Oprah telling a story of walking the track at a weight-loss center. Feeling lost, defeated, uncertain, confused by the call she felt and the contrast of the way things were unfolding. All the exact things I was feeling. She talked about how she finally decided to give it all up. Give up trying to figure it out, give up trying to force a path that was starting to feel unnatural.

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I remember holding back tears as I too walked the park, and remembered that old spiritual; feeling the surrender she sang of, she felt. Like coming up for air, freedom, a release of an indescribable weight. I could breathe again, I felt life awakening in my soul.

SHE SANG, "I SURRENDER ALL" AND LET EVERYTHING GO.

Let's Go Behind The (Science Of) Music An article published by The American Psychological Association entitled “Music as Medicine” cites “that music improves the body's immune system function and reduces stress. Listening to music was also found to be more effective than prescription drugs in reducing anxiety…”.

Everyone from The APA to Harvard Health to Time has supported and published the evidence and research of the healing powers of music. But while there is a plethora of medical and statistical proof that music has healing powers, it is equally convincing for me to remind you of your favorite song.

It is undeniable that whatever that song was for you, whether you read all the supporting articles, study all the research, or are just simply reminded of how much better it made you feel, you can not only understand, but feel for yourself the physical and mental healing powers of music.

For more articles that support the research about the healing power of music, check out: Listening to Music Health Benefits (Time.com) Music as Medicine: The Impact of Healing Harmonies (Harvard.edu) Healing Through Music (Harvard.edu)

Alaura Lovelight is a recording artist, and vocal performance/confidence coach based out of New York City. She has performed for over 100,000 people nationwide and is the creator of Unseen to Young Queen, a teen girls transformation through music course. Sign up for free weekly confidence tips via the Lovelight Sound Music newsletter and to learn more about her teen girls course via her website!

*paid partnership with WomanBeeWell

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3 Ways to Realize Your Power

Even When You're Feeling Off-Track

By Natalie Walker Brimble

As women, I believe our superpower is our ability to empathize. We are easily able to relate, understand and see others’ discomfort. We are exceptional at noticing and recognizing the struggle in others.

However, we don’t often show ourselves that same empathy. It can lead us to feel that we don’t measure up, that everyone else has it all worked out. We feel a longing for more, but doubt our own skills, and our abilities.

We might question if we are really living a life or just repeating the same day, the same weekend over and over again on repeat? At many points in our life, we can feel disempowered and off track.

Here are my three tips for realizing your power, your strengths, and your resilience.

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1. Own Your Imperfect Story We live in the rose-tinted, social media version of reality, we don't shout about our failures, only our success. Yet, this is the place where our magic lies, the empowerment of realizing our own efforts and resilience.

It can be a start point for radical acceptance of what is and embracing the next stage of our life.

By connecting with our truth and recognizing our story, we can connect with and inspire others. In turn, we help them celebrate their own success and our failures, offering a commonality and bond that can connect us to our communities, families, and friends.

Our most difficult times can offer us a space to reconnect with ourselves and those around us.

2. Ask "Whose Standards?"

Ask yourself – Are the struggles that you face a result of your own expectations? Or are they designed by someone else’s blueprint of expectations? Often the internal struggle is handed to us by society. A combo of pressure, conformity, and presumption of how life “should” look.

When we notice a gentle urging, a nod, a whisper to a different way of being, it feels detrimental to what we have known thus far. We question and fear the unknown. Yet we have the potential to recreate our lives, and ourselves at any point, with a small step to decide to change. When we show up for ourselves without the need for external validation, we feed ourselves and our souls. When we unapologetically meet our own standards, we choose ourselves in every decision.

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However, it takes an undoing... an untangling of all we have been taught to be so far. It is less of a question of finding ourselves… more remembering ourselves. Our passion, our joy, our spark. Realizing that in fact, we are in charge of our own lives, our own journey, and adventure. Our one precious life does not need to resemble anyone else’s. Some may not understand, and some may not agree with your path, gifting yourself the opportunity to live on your terms with your own set of expectations is the ultimate liberation.

3. Allow Yourself Unapologetic Self-Worth It’s time to embrace and hold space for the imperfect version of you. To recognize the gifts that you bring to the world. The value that you embrace, the character that you embody. The deep awareness of the complex attributes, temperament, and qualities that make you... YOU!

I want you to recognize how worthy you are, how deserving you are. Even through the imperfect lens that you judge yourself with – you are enough. Stop doubting your capabilities, your beauty, and your uniqueness. There is a future version of you who is thankful for all the hard work and effort you put in right now.

It’s time to lay down the guilt, shame, and doubt.

It’s time to move into your ultimate power – own your story and who you are! Not the filtered, airbrushed version of your life, but the raw reality.

This is your unique power, nobody else can harness it but you.

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Natalie Walker Brimble is a writer, life coach and podcaster in South Wales UK. Natalie is a mum to three teenagers and when she isn't in a coffee shop people watching - you can find her by the sea, enjoying pilates, meditation, and face yoga!

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IT'S MORE THAN JUST ONE DAY...

A behind the scenes look at PCOS Advocacy Day and how PCOS Challenge prepares you to make a profound difference.

BY BELINDA MCCALL, EDITOR-IN-CHIEF

A

s a PCOS patient or provider, it's highly likely that you've heard of

PCOS Advocacy Day. In fact, I had heard of it a couple of years ago, but truthfully had no idea what it was about. More importantly, I was unaware of the fact that I could participate in such a powerful day, fighting for the care of people with PCOS just like me.

If you feel this way right now, this is your wake up call to join in on PCOS Advocacy Day and let your voice be heard along with women across the country next year.

But before you commit to anything, you should know about all the hard work and dedication that goes into organizing such an event. The PCOS Challenge sets up advocates with all the guidance and information they need to make their voices and stories heard to members of congress across the country. As a PCOS patient myself, not only am I impressed by the amount of support that PCOS Challenge provides, but I am moved to share my own story

"PCOS ADVOCACY TO ME MEANS USING MY STORY TO HELP OTHERS BE BRAVE ENOUGH TO SHARE THEIRS. YOUR STORY MAY BE THE KEY TO UNLOCK SOMEONE ELSE’S PRISON." -Shelby Eckard, PCOS Advocate

now more than ever to help others.

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About Virtual PCOS Advocacy Day PCOS Advocacy Day 2022 is a PCOS Challenge event where a passionate group of patients, supporters, healthcare providers, researchers, community and industry partners unite on Capitol Hill to meet with members of Congress to urge them to make polycystic ovary syndrome (PCOS) a national priority.

Photo: PCOS Advocacy Day website by PCOS Challenge

After receiving training and tools, participants will educate Congressional Members and staff on health policies that impact their state and district, and why greater access to care and increased support for PCOS research is needed.

Personal meetings will be scheduled for advocates with their elected officials and their staff in both the U.S. House of Representatives and Senate.

2022 PCOS Virtual Advocacy Day Goals Our primary goal for this year’s advocacy day is to ensure the federal government is investing adequate resources to accomplish the following: To understand the breadth and depth of the impact of PCOS affecting millions of people in the United States To make PCOS research a priority to improve treatments and to eventually find a cure.

To support all those affected with PCOS with appropriate resources and programs.

Photo: PCOS Advocacy Day Training Videos

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Photo: PCOS Advocacy Day website by PCOS Challenge

THE SUPPORT THAT YOU CAN EXPECT AS A PCOS ADVOCATE

WHAT TO EXPECT ON THE DAY

When you register as an advocate, you receive everything you need to put together a 2minute personal story to share with your Congressperson/Senator and their Staff on Advocacy Day. Your story is at the heart of it all.

Virtual PCOS Advocacy Day was kicked off by an enlightening and informational morning briefing led by Sasha Ottey, Founder and Executive Director of PCOS Challenge and William Patterson, Director of Public Affairs for PCOS Challenge.

Many guest speakers participated in this briefing from Congresswomen to Doctors, all supporting PCOS Advocacy Day.

PCOS ADVOCACY DAY

The level of organization that the PCOS Challenge has around Advocacy Day makes for confident advocates.

This briefing is a way to get everyone geared up and ready for the day and to welcome

BY ROSIE BECKHAM previous or new advocates.

Here is the support you receive: • A state team coordinator that gives you all the guidance you need • According Templates to createa your storycurrent to Wikipedia, news 2-minute article discusses recent to news of either generalto interest (i.e. daily • or Access video trainings prepare or of a specific topic (i.e. political or trade • newspapers) Access to Congressional Member news magazines, club newsletters, or technology profiles so you can get to know who you news websites). are speaking to on Advocacy Day • AClearly outlined goals accounts and asks news article can include of that eyewitnesses to every advocate their meetings the happening event.uses It canincontain photographs, • accounts, Connection and graphs, coordination withinterviews, statistics, recollections, polls, on the topic, etc. Headlines can be used otherdebates constituents in your area focus the reader’s attention a particular (or main) • to Personalized schedule ofon meetings part of the based onarticle. your location that includes names and titles of all participants While a good conclusion is an important ingredient for newspaper articles, the immediacy of a deadline

All you have to do is show up, speak your truth, and know you're fighting for all of us living with PCOS. (and wear teal, of course!)

Congressional virtual meetings are scheduled

environment means that copy editing oftenthat takesday. the anytime during 10:30am-5:00pm form of deleting everything past arbitrary point in the Some meetings can be asan short as 10-15 story corresponding to the dictates of available minutes, emphasizing the need to be space clearon and a concise. page.

Therefore, newspaper reporters are trainedfor to write There may be some nervousness first-in inverted style, with all the most important and timers,pyramid but rest assured, Congresspersons information in the first paragraph or two.

If the less vital Staffers are there to listen and support the details are pushed towards the end of the story, then the cause. You will come out of your first meeting potentially destructive impact draconian copy editing feeling empowered andofready to do it again! will be minimized.

FEATURED ADVOCATES

The lead sentence captures the attention of the reader For your we're to feature and sums upinspiration, the focus of the story.pleased It establishes the 3 advocates that have been a part of PCOS subject, sets the tone and guides reader into the article.

Advocacy Day in the past.

Will you be joining them on this powerful day next year? Whether you are a patient or provider, we need you there!

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FEATURED ADVOCATE:

SHELBY ECKARD Like many with PCOS, my diagnosis came much later than it should have.

I didn’t get diagnosed until I was struggling to get pregnant with my second child. Once diagnosed, I was told to google it and it wasn’t that big of a deal. In my gut, I knew something wasn’t right.

I dedicated my life to doing my own research and finding my own support online. Through doing this, I was infuriated to learn how common my story was. Late diagnosis.

Dismissal. Patient shaming and blaming. Lack of resources. Offered birth control, meteoric, and a pamphlet on the south beach diet. I knew this wasn’t okay.

Shelby Eckard, @PCOSSupportGirl

PCOS advocacy to me means using my story to help others be brave enough to share theirs. Your story may be the key to unlock someone else’s prison.

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Once I learned how deeply connected things I always thought were my fault (anxiety, depression, eating disorder, insulin resistance, high cholesterol, etc.) I was moved to do something about it. I started by simply creating a social media space to make others feel less alone. Once I realized just how many people it affected, advocacy became my life’s mission.

The daughter I struggled and fought so hard for and who brought me my PCOS diagnosis, is now my main driving factor in making change. I refuse to let history repeat for her.

She and every child deserve access to better resources, compassion, care, education and providers.

FEATURED ADVOCATE:

MARTHA MCKITTRICK I’m a registered dietitian and certified diabetes care and education specialist who has been specializing in PCOS for 20 years. Too often, I’ve witnessed the devastating effects it can have on someone’s physical and mental health while dealing with PCOS. It takes the average women several years and multiple physicians to get the actual diagnose. And once they finally are diagnosed, often they are just handed a prescription for the both control pill and told to lose weight. They are often given no guidance, support or hope.

And they continue to suffer from symptoms of weight gain, hair loss, hair growth and infertility - only to be dismissed or blamed for their PCOS due to their weight.

PCOS is a reproductive, hormonal and metabolic condition that can affect the entire body. As a certified diabetes care and education specialist, I am especially concerned with the high risk of diabetes - 50% of women with PCOS will get prediabetes or diabetes by age 40. Most often, this could have been prevented with proper diagnosis and guidance. They are also at a higher risk for heart disease, which is the number one killer of all women.

And an area that isn’t talked about much is the link to mental health.

There are much higher rates of depression and anxiety in PCOS patients. I’ve can’t tell you how many women cry during our sessions, feeling like they have no control over their bodies.

Martha McKittrick, RDN, CDE; @thePCOSdietian

We need to do better, especially considering PCOS is the number one hormone condition affecting up to 20% of all women.

We need more research and education to help understand the causes of PCOS, to educate health care clinicians, and come up with better diagnosis and treatment options.

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FEATURED ADVOCATE:

ESSENCE PAYNE RANDLE Part of my advocacy is focused on obtaining an earlier diagnosis for PCOS patients. I wasn't diagnosed with PCOS until I was 32 in 2015, even though I've been displaying symptoms since I was a preteen. That boils down to having a doctor who was not knowledgeable about PCOS & not recognizing that starting my cycle at 8 years old, the excessive hair growth & my high testosterone levels were symptoms of polycystic ovarian syndrome.

Given the fact that PCOS was 1st discovered in 1935, it's disheartening to know that not only are we no closer to a cure but if my OBGYN was more educated on the subject, I may have been diagnosed as a teenager. I could've received better healthcare & information from my physician. Instead I'm 38, still struggling to have my first child & in some ways still struggling with my symptoms. Since I've been on this journey, I've learned a lot of valuable information & am still learning because I'm no expert.

Essence Payne Randle, @CajunCyster

Being an advocate is not only speaking up for yourself, but for others as well. It's having the strength to fight on behalf of people you may never meet but striving to make a lifelong impact for the greater good.

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What I am is a person who deserves more & I'm in this fight to ensure that women like me & generations after me recieve better than I did.

Advocacy day is one of the best platforms we have to share our stories & make it plainly clear that we need & deserve funding for more research so that our doctors are equipped with the resources they need to treat their PCOS patients. As a PCOS patient it is not my job to educate myself & my physician, figure out the best path of treatment, while focusing on my mental & physical health as well.

That is a heavy load & burden for any person. But as an Advocate it is my job to stand up & say HELP US. There are too many patients out there that go years undiagnosed, suffering in silence, feeling like they are less than, unclear of which path to take medically, all while there are answers out there that some don't have access to. If any of the work I've done helps just one person, & if any of the representatives we reach out to makes genuine effort with enforcing real change, then I'm happy knowing I'm making a difference in the PCOS community.

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When you smell a rose, or even a dozen roses, it usually has a light, delicate scent. However, one bottle of Rose oil is made from thousands of rose petals. This makes it so the scent is concentrated and extremely strong, powerful enough to be the leading scent in many perfumes.

Because of the immense amount of work, labor, and actual rose petals that go into making Rose Essential Oil, the floral oil can end up being quite expensive. In addition to its rarity and delicate scent, the value of Rose oil helps make it one of the most romantic gifts you can gift your significant other (or yourself) this Valentine’s Day! Explore the many Rose Essential Oil uses and enjoy this sweet oil to the max!

Rose Oil ESSENTIAL OIL RECIPES Want to sweeten up your moisturizer with the scent of rose? Looking to add some rose to your skincare routine?

If so, then Blend of Rose is the perfect essential oil for you! Blend of Rose is the perfect rose blend for topical application since it is diluted with FCO carrier oil.

Since it is diluted, Blend of Rose is also a more affordable option for those who love the rose scent

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Rose Bath Recipe 5 drops of Blend of Neroli 4 drops of Rose or 12 drops Blend of Rose 3 drops of Rosewood 1 tablespoon F.C.O. Add to a warm/hot bath and soak for 30 minutes. You can also dissolve formula into 1 cup Sea Salts and add to water to help remove skin impurities.

Mood Elevating Bath 5 drops Rose or 15 drops Blend of Rose 4 drops Palmarosa 3 drops Pink Grapefruit 2 drops Petitgrain Bigarade 1 teaspoon F.C.O. Add to a warm/hot bath and soak for 30 minutes. You can also dissolve formula into 1 cup Sea Salts and add to water to help remove skin impurities.

Dry Skin Moisturizer 2 drops Rose or 5 drops Blend of Rose 3 drops Frankincense (Somalia) 4 drops Rosewood 1 tablespoon Olive Oil Apply to face nightly. Especially good for dry, wrinkled skin.

WOMANBEEWELL

Original Article by Rocky Mountain Oils

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's Editor al n Perso ite!

Favor

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Strong Woman Spotlight

Jessica Rose Founder of Jessica Rose Wellness

Jessica Rose is a Certified Holistic Nutritionist, Television Health & Beauty Expert, Licensed Cosmetologist, Certified Face Yoga Instructor, and Published Writer. She believes that nourishing our beauty from within with delicious foods, reducing our exposure to harmful chemicals, face yoga, and daily wellness practices are the most effective ways to look and feel our best. She shares her inspirational story with us here!

BELINDA: For our readers that are unfamiliar, tell me how do you support women's wellness?

JESSICA: My greatest passion is teaching women how to naturally achieve whole-body health and radiant beauty. In my private nutrition practice, I work with clients 1:1 to help them meet their health goals. I provide consultations, customized meals plans, supplement protocols, and non-toxic beauty and lifestyle education.

I focus on balance in all areas of life and don't believe in restrictive eating or an all-or-nothing mindset. I want women to feel empowered, and education is essential. I guide my clients through a 16-week program designed to teach them how to create a healthy and sustainable lifestyle that encourages overall wellness and more vibrancy.

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A lot of what I do is teach women how to minimize their exposure to daily lifestyle factors that can decrease their quality of life.

Eating well and exercising are often thought to be the primary ways to achieve health but minimizing our exposure to toxins is equally important.

Many of us are exposed to toxins every day from our beauty products, processed foods, toxins in cookware, drinking water, shower water, cleaning products, and more. Daily exposure to toxins can contribute to a wide variety of health issues.

The body has a greater capacity for healing and overall wellness when we reduce our toxic load. My mission is to teach women to be their own health advocates and look and feel their best with a holistic approach. I believe every woman deserves to look and feel their best. Knowledge is power, and when we know better, we can do better.

I TEACH WORKSHOPS, GIVE HEALTH AND BEAUTY LECTURES, AND LEAD WELLNESS RETREATS. I ALSO WORK IN TELEVISION AS AN ON-AIR HEALTH AND BEAUTY EXPERT.

B: What inspired you to create your company Jessica Rose Wellness?

J: I finally hit a wall in my twenties and realized I could no longer take the brain fog, fatigue, and anxiety anymore. My intuition told me there was more to life than feeling the way I did, and if I wanted to feel better, I needed to make my health a priority. At the time I was in junior college, part of our homework was to read a book by Michael Pollan, "The Omnivores Dilemma." It completely changed my life. I learned about how unhealthy our food system is and the negative influence on our overall wellness.

A spark lit inside me, and I went out that day and bought my first organic produce

J: Yes! I started taking nutrition classes at my local junior college, but I quickly realized how unhealthy

and meat. It was my first step into healthy living. I became so enamored with learning about health and wellness that I researched everything I could. I started changing my lifestyle little by little and could feel a significant difference. I felt

the content was. The curriculum focused on the food pyramid, counting calories, low-fat foods, and general guidelines. It was not what I had come to know as true health. I knew in my heart that this was not the model of health I wanted to teach my future clients. I decided to look for a different school that

energized, focused, happier, and peaceful.

It was as if my brain had been half asleep for most of my life, and now that I was nourishing my body with nutrient-dense foods, my body was responding very positively. I knew that other people were misinformed like myself and could have a better quality of life with the proper knowledge, and I wanted to help them.

aligned more with my values.

B: YES! I had no idea how similar our stories are, that's amazing! You just discovered the nutrition-to-well-being connection much earlier than I did, ha!

While doing my research, I found a holistic nutrition school that met all my values. It seemed perfect, but the only problem was that they did not take financial aid, and I could not afford the tuition. I felt defeated, I knew I had this strong desire to help people live a healthier and happier life, but I couldn't afford to get the education at the time. So I decided to start saving up money and continue researching health and wellness in the evening after coming home from working two jobs. One was at a health food store, and the other was a salon. I was working as a licensed cosmetologist in a fancy salon and loved making women feel beautiful every day.

One day, my brother asked me if I had ever considered the health effects of my products in the beauty salon. Like many people, I assumed what was on the shelves was safe and regulated, so I didn't think twice about it. After doing extensive research about the ingredients in beauty products, I was shocked. I discovered how unregulated the beauty industry is, and the majority of beauty products on the shelves can cause serious health issues. I could no longer walk into work every day and knowingly apply harmful chemicals on my clients. I care about women too much. I continued saving my money and working towards attending a holistic nutrition school. Years later, that dream became a reality, and I graduated with honors at the top of my class from Bauman College. I couldn't have been more proud.

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Women are beautiful at every stage in life. It is essential that we honor ourselves and not fixate on how we think we should look. By increasing our healthy lifestyle practices, we create self-love and acceptance. Selflove is the most beautiful love of all.

I WENT BACK TO MY ROOTS AND STARTED USING MORE NATURALLYBASED PRODUCTS. I REALIZED THE BEAUTY INDUSTRY IS NOT PRETTY. IT IS PRETTY TOXIC. At first, it was a bit challenging to take a different path than most traditional nutrition practitioners, but I am pleased I listened to my intuition.

I truly believe that amazing things can happen when we show up authentically and allow the universe to guide us. We have to believe in ourselves and our vision. The moment I showed up in the world authentically and helped women in the way I knew I could be of service to them, the opportunities started presenting themselves.

I started getting requests to be on television, interviewed on podcasts, writing jobs for health and wellness magazines, and brand collaborations. I genuinely believe that we all have a divine purpose in life and when we slow down, tune in, and honor our unique gifts, that is where the real magic happens.

B: Wow, what an amazing story you have!

You're clearly an independent thinker, highly intuitive, and even have a spiritual side to you.

No wonder you and I got connected, you're an inspiration!

Can you tell me more about your interest in beauty products? Was it something that just started in your teens when you started working at the beauty shop or have you always had an interest?

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J: Growing up, I always had a passion for herbs and creating my own DIY beauty recipes. My favorite memories are with my father, who practiced

After I graduated, I realized there was a need for non-toxic lifestyle and beauty education in the health and wellness space.

There was a significant focus on eating for

herbalism. We would go to different wellness shops and stock up on herbs on the weekends. I always felt so peaceful and connected to this way of

health and exercise and minimal discussion about toxins and their role in health.

life. I would explore all the different

beauty products, drinking and shower

remedies and soak up as much knowledge as possible. Nothing made me happier. I would use the herbs to create DIY beauty treatments at home. I was constantly whipping up concoctions and experimenting with different natural remedies. It gave me the confidence to become self-reliant with my beauty routine. To this day, I have only ever had one professional facial, and I do all my hair and nail treatments myself. I much prefer doing it myself in the comfort of my home with simple and natural ingredients.

water, cookware, cleaning products, and everyday lifestyle products can harm their health. Also, an excess of toxins can accelerate the biological aging process, turning many women towards unhealthy products and procedures. I knew there had to be a better solution.

Most people never even consider that their

I started exploring mainstream beauty products in my teens without realizing

Beauty is often approached with creams and topical applications, but it is more than that. Since combining my nutrition and cosmetology education into my practice, I teach women the foundations of health and beauty. A healthy outside starts from the inside. Nutrient-dense foods, minimizing toxin exposure, and self-care are the foundation for beauty at any age.

how unhealthy they were. I spent the next decade using a wide variety of toxic beauty products.

I teach women every day how to achieve whole-body health and create a healthy

After I learned about the harmful effects of conventional beauty, I went back to my roots and started using more naturally-based products. I

lifestyle that encourages vibrant beauty naturally. It also helps them feel more selfreliant and empowered because they don't need to rely on expensive products or

realized the beauty industry is not pretty. It is pretty toxic.

services. When a woman is healthy, she exudes a natural glow with which no cosmetic could ever compete.

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B: You are a Certified Face Yoga Instructor, which I find so interesting! Can you tell me the concept behind face yoga and the benefits of practicing it?

J: I love being a certified face yoga instructor and teaching women a holistic approach to looking and feeling their best at every stage in life. Think of face yoga as exercise for your face. We all know that exercise is good for the body and it helps keep our muscles toned and healthy, but we tend to neglect the muscles in the face. There are fifty-seven muscles that make up the face, neck, tongue, and ears, and with continued practice, you can strengthen them to achieve a more radiant and youthful appearance.

Face yoga uses massage techniques, acupressure, face exercise, and relaxation to support a healthy appearance. Face yoga can tighten, tone, lift, sculpt, and encourage a healthy glow with continued practice. It also supports the lymphatic system, which is involved in detoxification and immune health.

Face yoga is something I look forward to doing every day. Besides encouraging a healthier and more vibrant appearance, it also is a great self-care practice. There is something so special about it. It is soothing, loving, and can increase your connection with yourself. It washes away all the stress from the day and leaves you feeling gorgeous and renewed.

B: Why is it important to you to support other women on their wellness paths?

J: It is important to me to support other women on their wellness paths because we all deserve to be healthy and happy. When we support one another, we light a path for other women to become healthy and successful. It starts with learning to love ourselves, and in doing so, we can give that love out more freely to others. I love seeing women shine their beautiful light out into the world and being a part of their wellness journey.

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B: OK, let's have some fun! If you and I were going to happy hour together (which I would totally do if we ever had the chance!) what would be your beverage of choice?

J: I love fruit-infused sparkling water. I have a sparkling water machine at home and like to get creative by muddling fresh fruits in the water and pouring it in a fancy glass for an extra special touch. My all-time favorite is fresh grapefruit juice mixed with sparkling water.

B: What's your favorite form of movement?

J: My body much prefers light exercise, so I jump on my rebounder four times a week and go for walks after dinner. I also like to go on leisurely hikes beneath the redwood trees on the weekends. They are so magical.

B: What is one part of your own wellness routine that you would recommend for other women to try, and why?

I would recommend getting outside every day and getting sunshine, especially in the morning.

There is so much fear-mongering around the sun. Many people avoid it at all costs or wear sunscreen from head to toe every day, even indoors. The sun is essential for optimal health and beauty.

When our skin is exposed to the sun, the body creates vitamin D, essential for immune health, balanced hormones, mood, energy, and overall wellness. Getting sun exposure is so important, and supplements are not a replacement.

I make safe sun exposure part of my everyday wellness routine, even during the winter. I don't let my skin burn. I spend about 15-20 minutes each morning in the sun. I know many people worry about the aging effects of the sun, but I would like to offer another perspective.

Health issues and aging can increase when you are deficient in one of the most important vitamins, such as vitamin D. It is always important to practice safe sun exposure and do what you feel is right for you.

B: Thank you so much, Jessica! I have loved getting to know you and I thank you for following your intuition to help women feel their absolute best at any age.

VISIT JESSICA ROSE AT JESSICAROSEWELLNESS.COM

BLISSOMA.COM

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national month

BRUNCH

nourishment recipes

for

everyone

Ingredients 1 ¼ cups all-purpose flour ¼ tsp baking soda 2 tsp baking powder 2 tbsp granulated sugar ¼ tsp salt 1 cup plant-based milk of choice (oat works well) 3 tbsp sunflower oil 1 tsp apple cider vinegar 1 ¼ cups frozen blueberries

Method 1. Heat a skillet on medium-low to medium heat.

2. Pour a little bit of oil into the skillet and rub around the surface with a paper towel.

3. In a large bowl, mix together the dry ingredients.

4. Make a well in the centre and add wet ingredients.

5. Mix with a fork until everything is mixed together.

The batter should have a smooth consistency but a few lumps are fine.

6. When the skillet is pre-heated, drop in a little less than ½ cup of batter and spread evenly around the pan with the back of a spoon to make a large round shape.

7. Quickly place ¼ of the blueberries on top in a single layer before the batter sets. Try to avoid putting blueberries around the edges, although some may settle there as the batter sets. Drop a bit more batter on top to partly cover the blueberries.

8. Cook until the edges of the pancakes brown, bubbles appear on the surface, and a few blueberries burst - about 5 minutes. Adjust the temperature of the skillet if necessary so the edges do not burn - do not rush the cooking process by turning up the heat.

9. Once ready, gently flip with a spatula and cook until

PLANT-BASED FLUFFY BLUEBERRY PANCAKES

By Heidi Jennings Pancakes are the quintessential brunch food and for good reason.

There’s nothing better than waking up on a Sunday morning and preparing a batch of delicious pancakes to set you up for the day!

browned on the other side - about 3-4 minutes.

10. Transfer to a cooling rack or warm oven while you continue with the same process for each pancake, including oil and remaining batter.

11. Serve with maple syrup or toppings of choice!

These pancakes cook a little more slowly than traditional pancakes as they are thick and contain no egg. To speed up cooking time, you can use two separate skillets if you wish.

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Ingredients 2 tbsp vegetable oil 1 large onion, diced 2 tsp garlic, crushed 2 tomatoes, diced 1 lb firm tofu, crumbled 1 tsp turmeric

1 tsp paprika ½ tsp nutritional yeast (optional) 1 tsp sea salt, or to taste Black pepper, to taste Pinch cayenne pepper 1 tbsp soy sauce or tamari sauce

Method 1. Put oil in a large skillet on medium-high heat. Add onion and garlic and cook until onions are soft and translucent, approximately 5 minutes. Stir frequently.

2. Add tofu and cook for 5 minutes, stirring occasionally. Add remaining ingredients and cook for another 5 minutes, stirring occasionally.

3. Serve on warm toast or with a side of veggie sausages or hash browns!

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TOFU SCRAMBLE

By Heidi Jennings

Scrambled eggs on toast is one of those comfort foods that you just can’'y beat, except of course if you’re plant-based! Tofu scramble is a great plant-based alternative, providing a similar taste and texture, but without the eggs.

This recipe is super quick and easy and so tasty you will want to go back for seconds!

GLAZED CINNAMON SCROLLS

By Heidi Jennings

These little beauties are a taste sensation and the perfect accompaniment to a mid-morning brunch. They have a light texture and won’t leave you feeling heavy and sluggish afterwards!

Ingredients

Method

Cinnamon Rolls ¾ cup warm-hot water ¼ cup aquafaba (liquid from canned chickpeas) 1 tbsp sugar 1 tbsp maple syrup 2 ½ tsp active yeast 2 tbsp oil or melted vegan butter 1 tsp nutritional yeast (optional) 2 ½ cups flour 1/3 tsp salt

1. Preheat oven to 355 degrees F. 2. Line a 6x6 inch brownie pan or 7-inch pie dish with parchment paper.

3. Mix the first 5 ingredients under the cinnamon rolls. Let sit for a minute so the yeast can activate. Add the oil and nutritional yeast and mix in.

4. Add 2 cups flour and salt and knead. Add more flour, a tbsp at a time till smooth.

5. Roll the dough out using additional flour into a 8 x 11 inch rectangle.

6. Spray or brush oil or vegan butter on the rolled-out dough.

Filling 1-2 tbsp oil or melted vegan butter 1/3 cup coconut sugar or brown sugar 2-3 tsp cinnamon ¼ tsp salt Add a sprinkle of cardamom or nutmeg

7. Sprinkle sugar, cinnamon and salt evenly (and cardamom/nutmeg if using) 8. Roll the dough tightly along the longer edge to make a cylinder shape.

9. Slice evenly using a serrated knife.

10. Place the slices in a parchment-lined brownie baking pan or pie dish.

11. Spray or brush oil on top. Cover lightly with a towel and let

Glaze Mix 1 cup icing sugar, a pinch of salt, 1 tbsp or more of lemon juice or non-dairy milk until smooth.

Drizzle immediately over the cinnamon rolls. If the glaze hardens, heat it in the microwave and add a bit more milk.

the pan sit near 12. the warm oven for 15-20 minutes or until just about doubled.

13. Remove the towel. Bake for 21-23 minutes or until golden on some edges.

14. Let the rolls sit, while you make the glaze. Pour over the glaze and serve.

Ingredients

SPRING BREEZE GREEN JUICE

4 green apples, cored and quartered 2 whole cucumbers, roughly chopped 5-6 stalks celery, roughly chopped Leaves of 4 mint sprigs Juice of 1 lime

By Heidi Jennings

Imagine a hot day, lounging beneath a palm tree on your favorite beach with a gentle breeze caressing your skin. If you could choose the perfect drink to be placed in your hand, it would have to be this one. Aptly named the ‘Spring Breeze’ because of its refreshing, zesty taste, this juice will make your insides sing!

Method 1. Place all ingredients into a juicer and juice.

2. Serve in a tall glass with ice.

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Ingredients 2 bananas, peeled, sliced & frozen 2 cups oat milk 1 tsp vanilla extract ¼ tsp ground ginger

CHUNKY CHAI VANILLA MILKSHAKE

¼ tsp ground cinnamon 1/8 tsp ground cloves 1/8 tsp ground cardamom

By Heidi Jennings

Method Add all ingredients into a high-speed blender and blend until creamy and smooth. If you prefer a thinner milkshake, add a little bit of water until you reach the desired consistency. As an optional extra, sprinkle with cinnamon or

This delicious milkshake is the perfect blend of sweet and spicy for a warm Spring day.

The combination of frozen bananas and oat milk create a creamy whirl of goodness you won’t be able to resist!

dark chocolate shavings!

Heidi Jennings is a holistic health coach, plant-based nutrition coach and author who empowers her clients to take charge of their health and live a life they truly love.

If you're ready to put your hands back on the steering wheel and become your best self, you can purchase her book 'From Living Hell to Living Well' at her website, www.jenningshealthcoach.com

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Ingredients 1 English Cucumber, chopped 1 cup dried tart cherries 1/4 cup roasted sunflower seeds Chickpea Salad One 14.5 ounce can garbanzo beans, rinsed, drained 1/4 cup tahini 1/2 lemon, juiced 1 tsp apple cider vinegar 1/2 tsp sea salt Apple Cider Vinaigrette: 1/3 cup raw apple cider vinegar 1/4 cup olive oil 1/2 lemon, juiced 1 Tbsp raw honey 1 Tbsp dijion mustard 1/2 tsp sea salt

Method 1. Mash the chickpeas with a fork or potato masher in a small mixing bowl. Add the remaining ingredients and stir to combine to make the chickpea salad.

2. To make the vinaigrette, add all of the ingredients to a small bowl and whisk to combine.

3. In each 32-ounce mason jar, layer from bottom to top: 1⁄4 cup vinaigrette, 1⁄4 of the chickpea salad, 1⁄4 of the chopped cucumber, 1⁄4 cup dried tart cherries, 2 tablespoons sunflower seeds, and fill the rest of the jar

CHICKPEA TAHINI BRAINBOOSTING SALAD JAR

By Jayne Williams

with spring mix lettuce.

4. Screw on the lid and store in the refrigerator.

Jayne Williams is a Certified Integrative Health and Nutrition Expert and long-time advocate of health and nutrition. Having suffered for many years with gut and stress-related issues, Jayne empowered herself to learn everything she could to get healthy and, in turn, has made it her life’s work to help others to do the same. Visit her at www.jaynewilliams.com

When ready to eat, unscrew the lid and transfer to a plate.

NOTES Mason jars store well in fridge up to 3 days

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BELINDA MCCALL, CHN Certified Holistic Nutritionist Motivator, Empath, Breathwork and Meditation Facilitator

FOUNDER AND CREATOR OF WOMANBEEWELL MAGAZINE PROUDLY PRESENTS:

The Divinely Nourished Mama HEART-CENTERED HOLISTIC 90-DAY IMMERSION TO SHIFT FROM A BURNT-OUT MAMA TO A VIBRANT WOMAN FILLED WITH LOVE AND CONNECTED TO HER INHERENT POWER

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