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THE HSP AND GRATITUDE ISSUE | NOV/DEC 2021
WOMANBEEWELL WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
5 WAYS TO
PRIME YOUR IMMUNE SYSTEM THIS YEAR
THE POWER OF GRATITUDE
HOLISTIC HEALTH HACK
ESSENTIAL OILS TO BEAT COLD & FLU SEASON EXCLUSIVE INTERVIEW
Perfect Pears
ALISSA BOYER The Intuitive Queen of HSP
HOW TO KEEP YOUR PEACE this busy holiday season p28
6 Recipes to Bring to the Family Table
9 SIGNS YOU MIGHT BE AN HSP AND YOUR SUPERPOWERS p40
Kick Stress to the curb with the magic of dance p34
Think You're a Cowardly Lion? Think Again! p56
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
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MEET THE WOMEN BEHIND THIS ISSUE Erica Ziel, Our Movement Specialist Pre and Post-Natal Exercise Specialist Founder of EricaZiel.com
Jayne Williams, CHHC, AADP, NLC Cert. Holistic Nutritionist & Podcast Host Founder of JayneWilliamsWellness.com
Alissa Boyer HSP Coach, Spiritual Writer Founder of LifeByAlissa.com
Barbara Cook Author, Awareness Facilitator BarbaraCookAuthor.com
Julie Crenshaw Life Coach and Author IG @yourconversationexpert
Heidi Albritton Certified High-Performance Coach IG @heidialbritton
Jules Szabo Founder of The Dancer’s Workout® TheDancersWorkout.com
Nurit Raich Lifestyle Strategist and Food Scientist Founder of NuritRaich.com
Maureen Eppler Certified Holistic Nutritionist Founder of Onyx Food Alchemy
Justine Valentine Junior Layout Designer Co-Founder of Honeybell Press
Benefits of Essential Oils pg. 20
table of contents
06
12
44 20
69
05
A Note from Our Editor: Gratitude and HSPs
06
The Vibration of Gratitude: Find It Even When You're Down
12
5 Ways to Prime Your Immune System This Holiday Season
20
Essential Oils for This Cold and Flu Season
28
5 Pro Tips to Navigate Stressful Get-Togethers & Conversations
32
Eat the Stuffing Without Feeling Overstuffed with Erica Ziel
34
Curb Holiday Stress with the Magic of Dance
40
9 Signs You Might Be A Highly Sensitive Person
44
Strong Woman Spotlight: Alissa Boyer of LifeByAlissa.com
56
Courage: How to Find Yours
64
- Pear, Chocolate & Walnut Muffins - Ricotta, Honey, and Pear Toast - Pear, Tart Cherry, and Caramelized Pecan Salad - Roasted Pears & Brussels - Walnut & Cardamom Stuffed Pears - Golden Pear & Sage Simple Syrup
6 Pear Recipes You'll Love:
note from the editor
I
can hardly believe that we are already in the 2021 holiday season! This year has been full of challenges and changes for everyone, and though life can be difficult to navigate sometimes, it's important to be able to express gratitude for the chance that we have to experience this life. Gratitude is one of the highest energetic vibrations that we can have and it can be healing to the body. As a Highly Sensitive Person (HSP) I've always known the power of the energy that we choose to sit with, whether it be the high vibes of love and gratitude, or lower vibes of jealousy and lack. During the holiday season, these feelings have a way of intensifying and this is the reason why this issue of WomanBeeWell Magazine centers around gratitude and the Highly Sensitive Person (HSP). As an HSP myself, I always found the holidays joyful and yet mentally and emotionally draining. The sea of flashing colored lights, holiday music filling the airwaves and shops, the warm cinnamon spiced aroma of all kinds of food, and the energy-packed family gatherings can be a major overload to the senses of an HSP. But it can be difficult for non-HSPs to understand our need to step away to reset. In the pages of this issue, we provide tips for both HSP and non-HSP to navigate the excitement of the holiday season with compassion and peace.
Our Strong Woman Spotlight is on Alissa Boyer, a fellow HSP that provides insight and guidance to the 20% of us blessed with this trait. Her story involves hitting rock-bottom, gut health issues (of course!) and a complete selfdiscovery that will inspire you. I'm thrilled to feature Jayne Williams of Jayne Williams Wellness and The Elevated Wellness Podcast (which I had the pleasure of being a guest on) as she shares her top 5 ways to prime your immune system for long-term benefits. Don't forget to check out other articles from our community of women in wellness about the magic of dance for the soul (by Jules Szabo) and how to redefine what it means to be courageous (by Heidi Albritton). Finally, we've got an entire feast worth of delicious pear recipes that the whole family will love this holiday season. Happiest of Holidays!
Belinda Belinda McCall of WomanBeeWell FOUNDER AND EDITOR-IN-CHIEF
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The Vibration of Gratitude HOW YOU CAN FIND IT, EVEN WHEN YOU’RE FEELING DOWN
Chairs are being knocked over, there’s screaming and wrestling, and tears are being wiped from eyes. Yes, it’s my grown-up daughter’s family birthday party, and five so-called adults and four grandchildren are playing an unruly and side-splitting game of musical chairs! My face hurts from laughing and my
By Barbara Cook
heart feels like it will burst with joy at us all being together again. I feel like crying with gratitude for my beautiful family.
Contrast this to years ago when anyone coming into the house would have felt a very different vibe. Stricken with grief when my
LET’S ALL STAY IN THE GRATITUDE VIBRATION, THEN!
marriage ended, I was wandering around in a daze and could barely
That’s easy when we have a windfall
smile or hold a conversation.
or get that new well-paying job. It’s natural to be thankful when
Most people instinctively have a
someone has given us a gift or a
sense of feeling ‘down’ or ‘elevated’,
caring gesture.
depending on the emotional state they’re in. These words are no
But what if life events have you
accident; they are literally describing
feeling despair or totally stressed out
the energetic or vibrational quality of
or enraged?
those states. Gratitude can be hard to find when
The Energy Body
there’s an intense health crisis for a child or partner, a loss of your beloved business that you built from
Science is beginning to find evidence
scratch or a home situation that is far
for the intuitive sense we have that
from safe.
we and other people are giving off different “vibes”. Energy workers and ancient medical systems talk about “the energy body”, also referred to as the auric field or the “biofield”. In a peer-reviewed article in Healthline, health and technology writer Rebecca Stanborough talks about Vibrational Energy. She explains electromagnetic energy waves in the body, how thoughts and behaviors impact bodily rhythms and how certain practices such as gratitude are known to provide important health benefits and raise your vibration.
What Can You Do?
You could acknowledge that of course you are shattered at your relationship break-up or having to ask for food
Telling someone who’s in despair or grief
assistance after losing your livelihood.
to “look on the bright side” or “count their
You could gently hold space for yourself
blessings” can be the best attempt by a
(or your friend) and...
confidante to make them feel better; to literally lift them up out of the heaviness of the lower vibration. It can also unwittingly be a negation of very real, valid, and understandable feelings.
PERHAPS THERE’S ANOTHER WAY. You could notice and gently ‘sit with’ those ‘lower emotions’ and allow them to be, without trying to avoid or suppress them.
SIMPLY SAY, “YES. THAT’S HARD. NO WONDER YOU’RE FEELING LIKE THIS.”
You could seek help from a therapist if you’re feeling overwhelmed.
But won’t I stay in that lower vibration forever? It can definitely feel like that, but while allowing our less-than-lovely feelings, we can at the same time make a choice to start finding something small to be thankful for. Our circumstances may or may not change, but in that moment, we can raise our vibration, one tiny thought at a time. For example, do you remember that feeling of absolute gratitude when you came out of your first lockdown?
“YOU MEAN I ACTUALLY GET TO SIT IN A MOVIE THEATRE WITH MY FRIEND AND EAT ICE CREAM? EEEEEEK!” “I CAN FINALLY VISIT MY GRANDMA IN THE AGED CARE FACILITY? OH, MY HEART!” Sometimes when I stand under a hot shower, I deliberately remember that first shower back at our Kathmandu Hotel after a ten-day Nepalese trek without a proper wash. Who knew that a simple shower could be so euphoric?
My Mum, Lorna’s story My elderly Mum was usually an optimist; however, in the last couple of years of her life she was beset by many and varied health issues and a growing list of lost freedoms and things she could no longer manage. Sometimes I would visit and she’d be despondent. “What’s the point of going on like this any longer? I’m no good to anyone. This is not life.” That was really hard to hear. Resisting the urge to remind her that her family loved her and she was precious to every one of us, I would sit quietly, hold her hand, look into her eyes and say, “I’m hearing that part of you that feels like you can’t see the point of a life like this. Yeah, I get that.” I’d visit again the next day, expecting more of the same. But oh no! Lorna was a changed woman! Having expressed her feelings, she had then made a choice to shift her awareness into a higher vibration. She would say, “I gave myself a good talking-to! I said to myself, ‘Come on Mother, remember you have a precious family who all love and support you, a comfortable brick house like you’ve always wanted and caring neighbors.’” You see. We all have the power to choose gratitude. Love you, Mum. x
Barbara Cook is an Australian author and Awareness facilitator who helps people who have had enough of being stuck in old patterns and are curious about the opportunity for growth. She loves assisting people to ‘reawaken their essence’ by sharing stories on her blog and social media feeds, along with offering various modalities such as Mindfulness Meditation, Reiki, Soul Focused Psychotherapy and online Soul Journey workshops. She invites you to find her book Good Choice – A Soul’s Story, discover your own Soul Story, follow her blog or sign up for her free newsletter to receive news of her latest workshops and courses.
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5 Ways to Prime Your Immune System By Jayne Williams
It’s that time of year! Kids are back to school, many are back to work, gatherings are happening with holidays ahead…….AND with all of that comes many reasons to really focus on our health. I know the world has felt off-kilter with the addition of Covid and now with fall and winter germs trying to creep in, we have an even BIGGER reason to focus on our health and do everything we can to “assist” our body with building and strengthening our immunity. So what can we do to “prime” our body against these unwanted germs and feel good during and after the holidays are over???
1. Build a Better Plate Ideally, every meal that you consume should include protein, healthy fat, fiber, greens, and spices/ superfoods. This way of eating gives you ALL the feelgood components to assist your body with better fueling throughout the day. It also assists your body in better digestion, a healthier gut, and elongates your blood sugar curve (keeping you away from sugary snacks that cause increased inflammation, metabolic disease, and in-turn putting you at a higher risk for a weakened immune system). Try my warming winter side dish roasted pears and brussels (on page 68) and add in greens and healthy protein for a completely balanced meal.
2. For Goodness Sake, Hydrate! It goes without question we need lots of water throughout the day, BUT we also need MINERALS, and superfood primers! Most of us are walking around mineral deficient, especially in essential minerals like sodium, magnesium, and potassium. It’s incredibly important to hydrate with “benefits” or “EXTRAS” in your water or health tonics. My favorite kind of water is water with benefits: You can use something as simple as a 32 oz mason jar…fill with room temp water and a tablespoon of chia seeds (they are rich in omegas, protein, fiber, and magnesium…which women tend to be especially low in). A pinch of sea salt — for mineral and electrolyte content — and 1/2 lemon to help detox and reset the kidneys.
3. Get Your Sleep I know we hear this ALL.THE.TIME., but honestly, how many hours of quality sleep do you get a night? Do you even really know? If you aren’t sleeping well, why? Is it because you are eating too late? Eating sweets before bed…spicy or heavy food maybe? Not setting up your sleep environment in a way that invites “quality” sleep? Do you go to bed with electronics? Is it hot in your room? Is it dark in your room? What are you doing to wind down, to promote better sleep at night? These are ALL questions you should be asking yourself. If you are answering YES to any of these questions, it’s time to make a few changes! If you aren’t sleeping well, you are not allowing your body to do the repair, reset, and digestion work it needs to do overnight.
4. Get Regular Movement WE. NEED. TO. MOVE! It’s as simple as that! I’m not talking about turning over in the bed or going from sitting to standing at your desk. It needs to be an “active” movement. Think walking at a good pace for 20 minutes or more (get that heart rate up), incorporating strength training into our weekly routine (weights are great, but you can also use bodyweight and even a chair), or doing interval training (one of my favorite workouts is a HIIT, high-intensity interval training, workout)
5. Practice Mindfulness & Purposefully Breathe Did you know when we sleep our cortisol levels (an inflammation marker) naturally increase? If you are running around all day, not managing your stress levels, not taking time to breathe, not making space to remove tension you are holding in your body, then guess what???? You are actually increasing inflammation levels in your body. Don’t forget to breathe with purpose, even try a short 1-2 minute breathwork exercise.
BIGGEST takeaway??? What we need to do for our bodies is to stop focusing on boosting and focus more on priming so we are well ahead of any curve that may be lying ahead this year and beyond. The better you treat your body, the healthier you are, which means the better equipped you are for ALL you encounter. Here’s to priming and building resilience!
MEET JAYNE WILLIAMS CHHC, AADP, NLC Jayne 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. She now helps her clients improve their health with a clear-cut attainable approach, by gradually introducing healthy eating habits and living practices specific to their body and lifestyle. Most importantly, she works with each client to create a personalized plan of action that supports both their short and long-term health goals. In addition, Jayne is a Business Coach, mentoring Wellness Practitioners on how to grow their business.
Jayne is a former fitness instructor, journalist and served as the CEO of the American Red Cross in South Central Connecticut overseeing various health care programs and classes. She received her training from The Institute for Integrative Nutrition and is a Board Certified Holistic Health Practitioner through the American Association of Drugless Practitioners. Jayne is currently pursuing her Masters of Science in Nutrition and Integrative Health from Maryland University, is ACE Trainer Certified, Nutritious Life Certified, and has an additional Certification in Gut Health. Originally from Connecticut, Jayne now lives in Orlando, Florida with her daughter and husband. Jayne can be found on Facebook, Instagram, Pinterest, YouTube, or on her website.
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TREAT YOUR BODY LIKE IT BELONGS TO SOMEONE YOU LOVE
because it does, doesn't it?
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Holistic Living
7 Essential Oils for Cold and Flu Season We all know how it goes. First, you get a slightly stuffy nose and an occasional cough. Within a few days, what you thought might be allergies progresses to constant headaches, full-blown congestion, seemingly constant sneezing, and all-over body aches. It’s a cold. Or worse, the flu. And there go your weekend plans…try these 7 Essential Oils for Cold and Flu Season.
When the cold and flu creep up, the go-to solution for many people is to reach for over-the-counter medicines. And while those may work, taking a concoction of these various medicines can have serious side effects. You can also end up developing a tolerance to these medications or even an allergic reaction, making them ineffective or harmful. To avoid all that, why not try natural remedies first? Essential oils have excellent health benefits, including fighting against the common cold and flu. To help you and your family keep those nasty germs at bay, you should use these seven amazing essential oils for cold and flu.
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Immune Strength Our Immune Strength blend combines the power of several single essential oils to create one powerful disinfectant. With the help of Cinnamon Bark, Lemon, Oregano, Eucalyptus citriodora, and seven other oils, Immune Strength can help to naturally disinfect both the air and surfaces in your home or workspace so that you can avoid getting sick. Our Tohi Multi-Purpose Cleaning Concentrate and Tohi Foaming Hand Soap contains Immune Strength to make it easier to keep your home and hands clean, which means that those cold and flu germs will have a more challenging time sticking to you. How to use: Diffuse around the house or at the office to purify the air and support a healthy immune system. Use in DIY cleaning products to disinfect hard surfaces throughout the home or office.
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Sacred Immune Strength Sacred Immune Strength closely follows the formula of our original Immune Strength blend. The main difference between the two is that instead of Eucalyptus, Sacred Immune Strength contains Sacred Frankincense. This modified blend has the same disinfecting and healthpromoting properties as the original; however, it does promote stronger internal health properties. Because of this, we decided to fortify our Tohi Defend Immunity Supplement with the Sacred Immune Strength blend to help keep your immune system strong enough to fight against colds and flu.
Cardamom This warm, spicy-sweet oil is one of the most effective oils for fighting a cold or flu virus. Cardamom has soothing properties that help ease a dry, constant cough. Not only that, but Cardamom is excellent at relieving congestion and supporting a healthy immune system, which can help you eliminate unwanted germs. In short, Cardamom’s therapeutic benefits support healthy immune system function while also bringing relief from common seasonal ailments.
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Lemon Lemon is one of the most common essential oils because of its seemingly all-inclusive benefits. But did you know that Lemon can help ease the symptoms of a cold or flu? Lemon essential oil has natural disinfecting, energizing, and purifying properties, which helps with everything. From coughing and congestion to fevers and fatigue, Lemon essential oil can give your mind and body the boost it needs to get better.
Eucalyptus Eucalyptus oil has a strong, fresh aroma that is great for colds and flu. A tell-tale sign of these viruses is congestion. If you feel stuffed up or have a chest cough, Eucalyptus can help open the airways and ease coughs. Eucalyptus’ purifying and cleansing properties also help kill the harmful germs and viruses that got you sick in the first place. When applied topically, Eucalyptus also has a cooling effect, which feels great when you feel overheated.
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Flu Time The name of this expertly crafted blend says it all! Flu Time is the perfect blend for protecting yourself and your family against unwanted germs and relieving early flu and common cold symptom. With a blend that includes Peppermint, Frankincense, Lime, and Lavender, Flu Time not only helps increase your energy but also calms the mind when you feel tired or hazy from your cold. The various oils’ purifying properties can also help purify the air to help you avoid getting sick and get better faster.
Deep Breathe Perhaps one of the worst parts of having a cold or flu is having a congested airway. When you’re sick, the air around you can also feel stale and stuffy, which doesn’t help you breathe any better. Our Deep Breathe blend makes it easy to clear the air and improve your breathing, so you can go about your day enjoying the smells around you – including the Deep Breathe blend!
Article sponsored by Rocky Mountain Oils
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's Editor al n Perso ite! Favor
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5 PRO TIPS TO NAVIGATE STRESSFUL GET-TOGETHERS AND CONVERSATIONS
Keep Your Sanity with Family This Holiday Season By Julie Crenshaw
HELP OTHERS MANAGE THEIR VOLUME: Noise is the main driver for overwhelm during the holidays. Using a gentle
The holiday season is here, and the
reminder, “I can tell you’re passionate
emotional roller coaster that comes
about this topic! I’m very interested, but
with it can often be a mixture of
could you lower your volume a bit?” can
excitement and dread, especially for
do wonders. (Smile and wink to make
Highly Sensitive People (HSP). Is it
sure they understand you are not upset.)
really possible to enjoy family time?
Give them a reason to comply, “Uncle
Yes! Here are the top 5 action steps you
Jack, I love hearing about your job, but I
can take to maximize your happiness
have a slight headache. Would you mind
during these get-togethers:
speaking a little more quietly?”
SLIP AWAY WHEN NEEDED Designate an area of your home or outdoor space that allows for relative quiet if you become over-stimulated during the event. Set it up ahead of time with a relaxing playlist and fragrance so you feel immediately calmed when you arrive. No big announcements needed; simply say, “I need to go check on something, excuse me,” and slip away for 10 minutes or so. If you are going to a venue other than your own home, plan ahead for where you will go when you need a moment to decompress. Team up with someone, and let them know your plan so they can help cover for you when you disappear.
INTERRUPT THE MONOLOGUER There might be someone who is so excited to catch up with you that they monopolize your time, never giving you the opportunity to move on. Politely excuse yourself by saying, “Oh! I just remembered that I haven’t spoken to soand-so yet. I’m going to let you catch up with someone else while I go say ‘hi’ to them before they have to leave.” If they want to tell you ‘just one more thing’ before you go, respond with, “I’ll be so happy to hear that story in a bit. Let me go see so-and-so first, and we’ll chat more later.”
REDIRECT NOSEY QUESTIONS You are not obligated to give anyone details about your life that you want to remain private. Prepare to redirect. How’s work? “It’s going well. Did I show you this adorable video of my dog from last week?” Are you dating anyone? “Not lately, but I’m enjoying the yoga class I’ve been taking. Let me tell you all about this great pose I just mastered!” If someone won’t leave well enough alone, be direct. “I know you mean well, but I don’t want to talk about it. I’d much rather catch up on something else. What’s new with you?”
SET TIME FRAME EXPECTATIONS: If you are hosting, detail a start AND end time for your visitors. When you are out, decide ahead of time when you will leave and why. Having a firm reason will make putting your foot down much easier. “Yes, we would love to stay longer, but I have a deadline tomorrow so I need to get going.” Getting others out your door? “I’m so glad to have been able to host everyone. I know it’s about time for the party to end. Is there anything I can get for anyone before they go?” If people try to linger? “I’m having such a great time visiting with you, too. I really do need things to wrap up now so I can get some rest, but let’s set a date to get together again soon.” When you follow these guidelines, you will be able to enjoy your loved ones while still keeping your boundaries firm. If you are able, schedule the day after with minimal to no activities in order to fully rest and recover.
Julie Crenshaw is a Life Coach and author. Her book, “Navigating & Avoiding Awkward Conversations: How to speak to anyone about anything,” has helped readers all over the world improve their communication skills. Follow her on Instagram to learn more about the art of conversation.
-Abigail, one happy cyster
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EAT THE STUFFING WTIHOUT FEELING OVER-STUFFED by Erica Ziel, Resident Movement Specialist
favorite quote from this episode: be thankful for what you have, you'll end up having more.
-Oprah Winfrey
In this episode of The Core Connections Podcast, we're talking about the simple tips I give to enjoy your holiday dinners this year. From tasting everything, to the order you eat your food, to the way you support your digestion... it's all here! I've even got a #sneakysneakymama tip that you don't want to miss! Check out the episode How to Enjoy the Stuffing Without Being Stuffed
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CURB HOLIDAY STRESS WITH THE MAGIC OF DANCE By Jules Szabo
“Fine! I’ll just go alone,” you blurt out to your five precious family members who are eating and whining at the dinner table. That’s how holiday stress can manifest. One minute, as seasonal demands descend upon everyone, you think you’re fine handling them on top of your family, job, and home… and the next minute you explode like a pubescent teenager. Why, for adults, aren’t holidays full of magical growing trees, dancing candy canes, and a handsome life-size nutcracker, the way they were for many of us as children? Where did the magic of the Nutcracker and holidays go?
As wives, mothers, daughters of aging parents, and employees of challenging jobs, the deafening demands of holiday parties, shopping lists, and incessant holiday songs seem to drown out that simple, sweet, intoxicating joy we felt as children when Clara successfully defended her newest BFF with no more than a ballet slipper.
1
Whether it’s a professional production or a local studio recital of The Nutcracker, or any other holiday production, the inevitable spirit uplifting these holiday shows provide will be well worth the price of admission. Extra holiday bonus points are noted for supporting your local dance studios and/or performance venues.
There’s something about the pixie-dust wonderment of dance, both on the stage and in the studio, that connects us to our happy inner child. I submit that reconnecting with our free-spirited, wide-eyed, fantastical, dance-love-child can help calm the soul, even during the worst holiday chaos. Here are 5 simple choices we can make that enable dance to infiltrate and lift our weary holiday spirits:
INSIST ON GOING TO SEE AT LEAST ONE TRADITIONAL HOLIDAY BALLET
2
FILL YOUR PERSONAL AIRWAVES WITH TCHAIKOVSKY’S NUTCRACKER MUSIC Let’s see if changing up our go-to musical narration with Tchaikovsky’s Nutcracker makes us smile a bit more behind our earbuds and in our cars and kitchens. Even the best of us become weary of cheeky Christmas songs while doing holiday shopping, but it’s nearly impossible to keep our hearts from swelling during Tchaikovsky’s Waltz of the Flowers.
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TAKE A MINUTE TO YOURSELF AND WATCH BALLET CLIPS ON THE INTERNET To kick the holiday blues, search “ballet” and just start scrolling. Whether it’s an outstanding ballerina, a full ballet class, or an adorable 4-year-old learning how to dance, these videos are certain to relax and inspire us.
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TRY AN ADULT DANCE CLASS DURING THE MIDDLE OF THE HOLIDAYS It sounds crazy. It sounds impossible. With a thousand additional things on our plates, the last thing we could possibly do is face our fears and take a dance class, right? Wrong. Don’t think too much about it - just search “best online dance classes to try at home” or “online dance classes for paraprofessionals” and take a chance on one that offers free trial classes!
5
GET EXCITED ABOUT FINDING AN ADULT DANCE CLASS THAT YOU CAN START TAKING REGULARLY Let’s explore this idea for a minute... Just imagine finding an adult dance fitness class that we truly loved. Imagine the positive impact this would have on our bodies and spirits; imagine the friends we would make. It’s not that hard to search for either in-person or online options. Maybe this year, the gift of dance is the best holiday gift we could give ourselves.
The holidays are supposed to bring us joy. Sometimes we just need a little nudge to push us into a good place. Reconnecting to the magic of dance has a unique and dependable way of decreasing our heart rates, calming our nerves, lifting our spirits, and reminding us of the things we love most in life. Start with a holiday show and see whether your rediscovered love of dance will spill out onto our loved ones as well. And who knows? Maybe this holiday season, instead of sitting alone, you’ll find precious faces sitting beside you, with their eyes all ablaze as a girl and her prince fall in love watching dance.
Jules Szabo, founder of The Dancer’s Workout® (TDW) is a classically trained ballerina from the UNC School of the Arts and former corporate executive who helps busy working women, mothers, and empty nesters rediscover their love of dance. She specializes in the paraprofessional dancer (adult ballet, jazz, and contemporary dancers who are not beginners and not professionals, who simply love dance over other forms of exercise). Learn more at www.thedancersworkout.com
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9 SIGNS YOU MIGHT BE A
HIGHLY SENSITIVE PERSON BY ALISSA BOYER
You have very vivid dreams that may sometimes even come true!
You get stressed when you have too many things happening at once.
You get “hangry” easily.
You’ve always felt like you were “soft-hearted” compared to other people.
You’re the person your friends go to for advice for their problems.
It drives you crazy when the lights are too bright, the TV is too loud, the room is messy.
You feel like you have a sixth sense and can pick up what people are thinking and feeling.
You might change your outfit 5x a day just to feel more comfortable.
Loud, chaotic environments overwhelm you..
FLEX YOUR HSP SUPERPOWERS! Some of us HSPs might think of our sensitivity as a weakness or even a burden, but that's far from true! Highly sensitive people are great at noticing patterns, making connections, and finding meaning. They’re often spiritual because they simply understand the way everything relates. HSP are like human lie detectors. Because of their emotional intelligence, it’s easy for them to sense if a person is being genuine or not. HSP are skilled at reading body language, sensing slight shifts, and noticing small details. This gives them access to insights that others often miss. Historically, HSP were the healers and spiritual advisors within their tribes. They were valued for their ability to read people and situations.
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Alissa Boyer is a spiritual writer, guide, and certified Reiki practitioner specializing in working with HSPs and Empaths. She’s passionate about helping other heart-centered humans embrace their sensitivity so they can feel confident, grounded, and in love with who they are. Find her at LifeByAlissa.com
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Strong Woman Spotlight
ALISSA BOYER Do you get stressed when you have too many things happening at once? Do you feel like you have a sixth sense and can pick up what people are thinking and feeling? Does it drive you crazy when the lights are too bright, the TV is too loud, or the room is messy? You might be a Highly Sensitive Person (HSP), just like me and our Strong Woman Spotlight for this issue, Alissa Boyer. Alissa supports HSPs in such a beautiful and empowering way that I just had to share with you. It wasn’t until recently that I discovered my own HSP superpowers. Alissa’s story and teaching style resonate with me personally and are a perfect fit for all women (not just HSPs) in our community. She graciously shares her story and more in our interview. Read on for revelations! BELINDA: For our readers that are unfamiliar, can you tell me what it means to be a Highly Sensitive Person? And tell me how your company/website support women that are HSPs? ALISSA: Being highly sensitive is a trait that impacts about 15-20% of the population. The term HSP was coined in the early 1990's by Researcher and Psychotherapist, Dr. Elaine Aron. The scientific term for being an HSP is "Sensory Processing Sensitivity".
IT'S IMPORTANT TO NOTE THAT BEING HIGHLY SENSITIVE ISN'T A DISORDER; IT DOESN'T NEED TO BE DIAGNOSED. IT'S SIMPLY A TRAIT, SIMILAR TO BEING AN INTROVERT OR EXTROVERT. (Readers can take an HSP Self-Test on Dr. Aron's website: HSPerson.com) An HSP is someone who has a finely tuned nervous system and is more sensitive to the world around them. HSPs will be more impacted by sensory input like bright lights, loud noises, itchy fabric, strange smells, etc. Highly Sensitive People also process information more deeply and tend to notice little details that others often miss. As a result of their deep-processing and sensory sensitivity, they often get overstimulated more easily which results in overwhelm and stress. HSPs also have an abundance of empathy as they actually have more active mirror neurons in the brain, which are responsible for empathy. They tend to be the caretakers, intuitives, and deepfeelers of the world.
My work supports women who are HSPs by providing specific tools, resources, and practices to help them learn how to thrive in the world. Many HSPs struggle with things like boundaries, people-pleasing, and knowing how to advocate for their needs. As we all know, the world can be loud, chaotic, and sometimes a bit cruel which can be really hard on a Highly Sensitive Person! In my work, I'm passionate about helping other sensitive humans learn how to feel good in their skin and thrive in a world that can feel very overwhelming at times.
B: I absolutely love how you empower us unique souls and reframe many of the negative connotations associated with being sensitive. For our readers, can you tell me more about your story, how, and when you discovered you're a HSP? Or when you discovered that there was an actual scientific personality trait that brought clarity to why you experience the world the way you do (like I do too)?
brand new state; I was really finding my way in the world. However, it was also quite stressful because I was hardly making any money so I was often broke. I was away from all of my family and friends, so I was often feeling quite lonely. In addition to that, my “cool job” started turning into a toxic environment when sales at the company began to plummet.
A: Thank you! Yeah, so I discovered I was an HSP about 7 years ago. The discovery came at one of the darkest times in my life, which I now hear is common for a lot of other HSPs!
As my work environment became more intense and stressful, I started developing severe digestive issues. It started out with
I was 22-years-old and had just moved from Minnesota to Southern California for an exciting internship opportunity at a corporate retail company. It was an exhilarating time in my life --
stomach aches after eating dairy and gluten, but eventually, I was getting sick after almost everything I ate. I started seeing different gastroenterologists but no one could figure out what was wrong with me. It was incredibly
I was working for a cool company; I was in a
frustrating and lonely to be on this journey.
After seeing a third gastroenterologist who couldn’t help me, I decided to switch gears and try a holistic route. Thank goodness for that! In working with a holistic doctor, I began understanding that a lot of my digestive issues were caused by stress because I was such a sensitive person. This is where the HSP discovery came in! I’d started getting into reading self-help books and my mom told me she’d heard about this book called “The Highly Sensitive Person” by Dr. Elaine Aron. She thought it sounded like me! So, I basically devoured the book and for the first time in my life, I felt so seen. I finally felt like there was something that described me.
I’D ALWAYS KIND OF FELT LIKE THERE WAS SOMETHING WRONG WITH ME, SO WHEN I’D LEARNED THERE WAS A TERM THAT DESCRIBED THE WAY I WAS… I FINALLY FELT ACCEPTED FOR BEING EXACTLY WHO I WAS. IT WAS LIFE-CHANGING, TO SAY THE LEAST!
B: OK, ok, so I HAVE TO dive a tiny bit deeper into your gut health issues because I'm a selfproclaimed "gut health geek". What were the gut issues that you experienced and what got you to make the connection between gut health and mental health? (and really "everything" health!) A: The gut issues I experienced were SIBO (small intestine bacterial overgrowth) and Leaky Gut. I truly began to make the connection between gut health and mental health upon working with my holistic doctor. It was pretty amazing! In addition to a specific diet and supplement regimen, he also had me come in once a week to work through subconscious emotional stressors. Each time I left his office, I felt lighter and more connected to myself.
In working with him, I was able to begin making the direct connection that when I was anxious or stressed, my digestion was completely thrown off. But, when I was relaxed and feeling good, I was able to eat basically whatever I wanted without getting sick from it. I could clearly see the connection and it allowed me to get really in tune with my body. I was able to fully heal from my digestive issues in a matter of months, and years later, I don’t have any digestive issues. This experience taught me the importance of having stress-reducing practices, so I’m incredibly diligent with my self-care which always includes meditation, movement, and journaling. I know this is the reason I’ve been able to keep my digestive issues at bay for all of these years after. B: I love that! So many of us discount the affect that stress can have on the body, until we discover that learning how to manage our stress levels is the key to relieve so many ailments. Especially with the gut because it’s directly connected to our brains and mental health. I’ve learned from experience, as have you, that such amazing things happen as a result of facing challenges. After going through your challenges and changes, what led and inspired you to eventually create "Life By Alissa"?
A: My whole journey is exactly what brought me to the work I’m doing today! When I learned about being an HSP and making the connection between my mental health and physical health, I felt so inspired. It was totally changing my life and I was bursting to share my learnings with others. So, I decided I’d start a blog! I’ve always loved to write -- as a kid I would write books, but as I got older, the creative side of me fell to the wayside. My blog truly started out as a creative outlet and a way to share inspiration. My original tagline was: “Finding the beauty in the everyday.” I had no intentions of creating a business from it or anything like that.
Over the span of almost two years, my blog has evolved! I began to notice that any time I shared about sensitivity, I had a lot of people responding and resonating with what I’d said. I also loved writing about sensitivity the most - it was so natural for me. So, I began making the connection that this was the specific message I was meant to share and began solely talking to HSPs beginning the summer of 2020. From there, it’s now grown into an HSP membership community, 1:1 mentorship, a podcast, and a sizeable Instagram following. I also am a regular contributor to an HSP website called Highly Sensitive Refuge. It came together so organically and beautifully!
B: It’s amazing how everything unfolded the way that it did! But no doubt, the fact that you are an HSP is one of the reasons why you are so successful and are able to see what is resonating with your audience. It is a superpower for sure! I love your website and blog! You've got a quiz on your site called "What's Your Empath Archetype?" Can you tell me more about that? A: Thanks so much! So, I created the Empath Archetype quiz as a way to help sensitive, empathic people get in touch with the gifts of their sensitivity. I’ve found that so many HSPs and Empaths feel shameful of their sensitive nature and feel like it’s something they need to change.
I’m passionate about helping them see that it’s actually a superpower when we learn how to OWN and embrace it. So, I felt like this quiz would be a fun way for sensitive souls to get more in touch with their unique “archetype” so to speak! I’ve found that there tend to be four main strengths of Highly Sensitive People. Creativity, Intuition, Emotional Intelligence, and Caretaking. So, these are the four different archetypes you can fall into when taking the quiz! Of course, I believe that each of us embodies all of these strengths, I just find that we tend to lead with one the most. Also, it’s totally just for fun! I personally love taking little personality tests, so I wanted to create one myself.
B: It is a fun quiz! You have got such a great understanding of yourself and others. Can you tell me, what are the 3 tidbits of wisdom that you wished you had realized earlier in your journey? A: First, you can do things your OWN way. I used to get caught up in thinking I needed to follow other people’s formula or blueprint. I’ve now learned that we do best when we can create our own path and do things in our own way. We’re unique and that is beautiful!
SECOND, BOUNDARIES ARE THE BEST WAY TO PROTECT YOUR PEACE.
I used to have zero boundaries and be a chronic people-pleaser. I would’ve saved myself a lot of stress if I’d had firm boundaries in place from the get-go. Third, being supported by others actually makes you stronger. I used to feel like I needed to do everything on my own and that asking for help made me weak. I’ve now realized that in order to be successful in all aspects of life, support is a necessity!
B: These are such wonderful tips and are absolutely true. I also think that they are great for anyone, highly sensitive or not. Thank you so much for taking the time to share your story and expertise with us today! Last open-ended question that I like to ask every woman that we spotlight: What is one part of your own wellness routine that you would recommend our readers to try, and why?
A: It’s my pleasure! This may sound simple, but make it a regular practice to check in with yourself throughout the day. So often we’re just moving so quickly from task to task, that we don’t even pay attention to how we’re feeling physically, emotionally, mentally. If they don’t already, I’d recommend readers create a habit of assessing how they’re feeling every hour or so. Notice if your shoulders are tense, jaw is clenched, or stomach is upset. Pay attention to the thoughts you’re thinking and if you’re feeling energized or tired. From there, you can then assess what you need to give yourself. Maybe it’s a 5-minute break, a stretch, a quick dance party, or a snack. But I’ve found it super important to be intentional about checking in and giving myself what I need!
B: Yes, I love this! As with your other tips, this one really is great for anyone… but I do know that it is imperative to do as a Highly Sensitive Person. Is there anything else that you would like to share with the WomanBeeWell audience? A: If you've read this and discovered that you, too, are a Highly Sensitive Person... I want to let you know that you're in good company! Being highly sensitive is a beautiful gift. You don't need to change who you are. Instead, you just need to embrace your true, sensitive nature. You're in good company!
JUST FOR FUN Q&A WITH ALISSA Q: Coffee or Tea? A: But first… COFFEE! Q: Early Bird or Night Owl? A: I wake up and shine with the sun! Q: Favorite Ways to Get Movement: A: Yoga, Pilates, Walking/Hiking
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COURAGE: HOW TO FIND YOURS!
By Heidi Albritton
Courage is a skill that doesn't get listed on many resumes. The word itself feels abstract and conjures images of Joan of Arc being burned at the stake for her beliefs… (think big bold, selfless, earth-shattering actions). Probably not the first skill we would reach for when we’re fighting the lines at Target! But, being courageous is not about dying for your beliefs or fighting an enemy for your cause. Courage is so much more than that, and yet it's also so much simpler.
The realities of living in a global pandemic, raising our kids in a crazy and confusing world, navigating our own health, career, and relationship challenges…none this is easy stuff! While we may not be fighting dragons or rescuing hostages, our daily lives have become incredibly challenging. Life has become more volatile, complex, and uncertain.
WHAT IS COURAGE REALLY?
Courage is important, even as we are dealing with the seemingly simple challenges of the everyday!
No more. No less.
While hopefully none of us are risking being burned at the stake for our choices; imagine what life would look like if we truly trusted ourselves to figure things out? What would it feel like to know deep in your bones that you can do all of the things that scare you?
Faith that you can do hard things! Not that you have all the answers. But that you will move forward one step at a time anyway.
Years ago, when I was training to be a coach, my mentor Brendon Burchard taught me that courage is simply "faith in your ability to figure things out".
Back then I was in the midst of treatment for breast cancer. And each day was a challenge to stay focused on the positive, and not dwell on my fear and anxiety. Something about the way he talked about courage made me see how doable it was, how perfect it was for this moment I was in, and how I was making things much harder on myself than necessary.
This message feels even more important today given everything going on in the world. So many things feel big, frustrating, scary, and upsetting. And yet we have to press on. We have to move forward despite our fears. Our will to survive, taking care of those we love, facing our health challenges head-on, our commitment to 'trying' each and every day. That is Courage. While Joan of Arc may represent the pinnacle of courage; she didn’t have a road map to guide her any more than we do. But she had faith in herself to take one small step at a time, to face her fears both big and small.
Here are a few questions to get you thinking about your own level of courage:
1
Do you speak up for yourself, even when it’s difficult?
2
Do you respond to life’s challenges head-on, or avoid them?
3
Do you find yourself saying ‘yes’ when you really mean ‘no’?
4
Are you able to take action despite feeling fear?
COURAGE IS NOT THE ABSENCE OF FEAR Showing courage is not the same thing as the ‘absence of fear’. Quite the contrary. Demonstrating courage is an acknowledgment of the things that scare you, intimidate you, and befuddle you, and then the commitment that you will go ahead and deal with those things anyway! Courage is a habit. It is a habit that gets stronger and bolder each and every time you decide to show it. Your struggles help make you who you are. And with every challenge, every discomfort that you meet head-on and address, you are building your capacity and inclination for future courage.
Yes, it takes time, and yes, it is hard! But the rewards of building your capacity for courage are HUGE!
Courage is a conscious decision, not an inherent human trait!
Don’t assume your biology will come to your aid when you need it. They don’t call it ‘fight or flight’ for nothing! The flight usually wins, and you’ve got to train yourself to stand firm and ready when you are called upon to demonstrate courage, whether big or small.
HOW DO YOU STRENGTHEN YOUR COURAGE MUSCLE? You start small. You listen to your intuition and you begin to trust that you CAN figure things out! You commit to yourself that you will show courage at least one time this upcoming week (no matter where in your life that happens to be). And when the time comes for you to face your fear, your doubt, or whatever is keeping you from expressing yourself, or doing what you want and need to do…you will remember this commitment and you will choose to take action, however small. Make a choice this week to show courage at least one time. See how great it feels when you do!!
Transformation, Mindfulness, and Empowered Living. A champion of human potential, and the power of mindfulness. Heidi is a certified High-Performance Coach and Mindfulness trainer, as well as the Enneagram for individuals and advanced team dynamics. Heidi helps her clients and teams to rise to their potential, conquer their frustrations and setbacks, and re-ignite their lives. You can find her on Instagram @heidialbritton or her website www.heidialbritton.com
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D E C E M B E R
I S
N A T I O N A L
P E A R
M O N T H
The Perfect Pear 6
R E C I P E S
T O
B R I N G
T O
T H E
T A B L E
PEAR, CHOCOLATE AND WALNUT MUFFINS By Nurit Raich
YIELDS : 12 MUFFINS
INGREDIENTS
The perfect flavor combination of pear, chocolate, and walnuts for a seasonal good-for-you treat. These paleo and gut-friendly muffins are packed with flavors and textures that will satisfy your sweet cravings without the health complications that come from refined sugars and gluten. And they make the ideal breakfast in the cooler months.
DIRECTIONS
2 cups blanched almond flour
1. Heat up your oven to 350°F (180°C)
Pinch of kosher salt
2. In a bowl mix the almond flour, salt, baking soda, cinnamon, collagen, and monk fruit sugar.
1 tsp baking soda 1 ½ tsp cinnamon 2 scoops (20g) collagen 2 Tbsp monk fruit sugar 4 eggs 3 Tbsp coconut oil (melted) ¼ cup maple syrup
3. In a separate bowl beat the eggs, coconut oil, and maple syrup. 4. Add the chocolate, walnuts, and pears to the wet ingredients. 5. Mix the wet ingredients with the dry ingredients (make sure not to overmix to keep your muffins nice and soft).
¾ cup dark or semi-sweet
6. Divide into 12 lined muffin cups
chocolate chunks
7. Bake for about 15 minutes or until a toothpick comes out clean.
½ cup walnut pieces 1 cup pear peeled and diced
8. Let cool for 10 minutes and enjoy!
RICOTTA, HONEY, AND PEAR TOAST By Nurit Raich
Move over avocado toast, this is the perfect brunch or lunch item for the season. Light and full of flavor, the honey and balsamic vinegar work beautifully with the pears and lemon ricotta adding to a delightful experience.
YIELDS : 1
DIRECTIONS
INGREDIENTS
1. Toast the bread
1 slice of sourdough bread 1/3 cup ricotta cheese Zest of 1/3 lemon Himalayan sea salt and black pepper to taste ½ firm red pear thinly sliced (I like Red Anjou) ¼ tsp thyme leaves 1 tsp honey drizzle 1 tsp balsamic vinegar glaze 1 tsp pecan pieces
2. While the bread is toasting mix the ricotta, lemon zest,
salt, and pepper. 3. Spread the ricotta on top of the sourdough bread 4. Top with the pear 5. Sprinkle with the thyme leaves 6. Drizzle the honey on top 7. Drizzle the balsamic vinegar 8. Add the nuts on top 9. Enjoy!
SERVES: 4
INGREDIENTS For the salad:
5 oz mixed greens 2 firm pears diced to ¾ inch 2 Persian cucumbers sliced 2 Tbsp dried tart cherries (or dried cranberries) 1.5 oz creamy goats cheese (or feta) 3 Tbsp candied pecans For the balsamic vinaigrette:
PEAR, TART CHERRIES AND CARAMELIZED PECAN SALAD
2 Tbsp good quality balsamic vinegar 6 Tbsp extra virgin olive oil ½ tsp wholegrain mustard ½ tsp honey Salt Black pepper
By Nurit Raich
If you are looking for a delicious salad that is full of seasonal flavors, look no further. The creamy tartness from the goat cheese is balanced with the sweetness of the pears, tart cherries, and delicious crunch from the caramelized pecans.You can serve it on its own or as a side with salmon or chicken.
DIRECTIONS 1. Make your dressing: Mix the balsamic vinegar,
olive oil, wholegrain mustard and honey in a container with a lid. Add salt and pepper to taste. Shake or stir well. 2. In a bowl, place the leaves, top with the
Nurit Raich is a Healthy Lifestyle Strategist and Food Scientist based in LA. She teaches highachieving women how to increase their energy, achieve their ideal weight and thrive through healthy delicious food and lifestyle practices. Sign up for her weekly wellness newsletter here.
pears, cucumbers, cherries or cranberries, goats cheese, and pecans. 3. Drizzle with the balsamic vinaigrette.
ROASTED PEARS AND BRUSSELS By Jayne Williams
This is versatile. It’s a perfect side cold-weather dish as-is, or you can add your choice of protein and some greens to make it a meal. Enjoy!
INGREDIENTS 1 1/2 lb. Brussel Sprouts, trimmed and halved
DIRECTIONS 1. Preheat oven to 425. Line a baking sheet with parchment
paper. Add Brussel sprouts to pan. Drizzle with olive oil and sprinkle with salt/pepper: toss to coat. 2. Roast approx. 15 minutes. Stir in pears. Roast 10 minutes
more or until sprouts are crisp/tender and pears are tender. Sprinkle orange zest and drizzle with orange juice. 3.Transfer sprouts and pears to a serving dish. Sprinkle with
toasted pine nuts.
3 Tbsp. Olive Oil
1 tsp. Sea salt 1/2 tsp freshly ground pepper 2 pears, cored and sliced or coarsely chopped (about 2 cups) 2 tsp Orange Zest 2 Tbsp. Fresh squeezed Orange juice 2 Tbsp. Toasted Pine nuts
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.
WALNUT & CARDAMOM STUFFED PEARS by Maureen Eppler
INGREDIENTS 3 starkrimson or bartlett pears, halved ½ cup gluten free oats ½ tsp cardamom ½ cup walnut pieces ⅛ tsp salt ¼ cup almond butter, creamed unsalted ½ tsp vanilla extract 2 tbsp date syrup + drizzle 1 tbsp coconut oil
These decadent but refined-sugar free stuffed pears are perfect for breakfast or dessert! Fragrant cardamom balances the nutty sweetness of the filling, and the gooey, caramelized pears. Best eaten when warm out of the oven!
DIRECTIONS Preheat the oven to 375 degrees fahrenheit. Halve each pear, and scoop out the middle/seeds with a spoon, creating a well. Thoroughly mix remaining ingredients together in a medium sized bowl. Line a baking sheet with parchment paper. Lay pears with the skin down. Stuff pears with filling, generously piling it on. Bake for 10 minutes!
GOLDEN PEAR & SAGE SIMPLE SYRUP by Maureen Eppler
INGREDIENTS 4 starkrimson or bartlett pears, peeled, deseeded and sliced 1 tbsp coconut sugar ½ cup water 3-4 fresh sage leaves, whole 1 tsp turmeric powder
The ideal companion to a warm tea, sweetened only with whole pear juice, and a touch of coconut sugar. Turmeric adds an earthy, golden hue to ease achy winter inflammation!
DIRECTIONS Place pears that have been peeled and deseeded into a blender or food processor, pulse until completely smooth. Add to a small pot with all additional ingredients, mixing thoroughly. Heat on medium for about 10 minutes, stirring
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.
constantly. Once the syrup has thickened some, remove from heat. Remove sage leaves with a fork or spoon. Syrup can be kept in the refrigerator for 3-4 days. You could also freeze this for later use!
dinner ready under 15 minutes
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WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN. We hope you've enjoyed this issue of WomanBeeWell Magazine! Don't forget to follow us on our socials. Our goal is to support and help each woman discover her unique wellness through nutrition, mindset, and movement.
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