FREE
INAUGURAL ISSUE | JANUARY/FEBRUARY 2021
WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN
ADAPTOGENS AND STRESS 3 STRESS SIGNALS YOU SHOULDN'T IGNORE
#STRONGWOMANSPOTLIGHT LOPA VAN DER MERSCH KICK-ASS FOUNDER OF RASA COFFEE HOW SHE NAVIGATES LIFE'S NOT-SO-LITTLE OBSTACLES WITH PERSEVERANCE AND ADAPTOGENS
VISIT US AT WWW.WOMANBEEWELL.COM Our Faves For National Hot Tea Month p11
Rockstars of the Adaptogenic World p27
How Stress Deeply Affects Your Body p34
Superfood Spotlight on Mushrooms
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CATHERINE PULSIFER
WHEN WE ALLOW OURSELVES TO ADAPT TO DIFFERENT SITUATIONS, LIFE IS EASIER.
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 Post Inquiries admin@womanbeewell.com use subject line: I WANT TO WRITE AN ARTICLE FOR WOMANBEEWELL www.womanbeewell.com
Affiliate Disclaimer: I will only recommend products and services that I 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 I’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.
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A Note from Our Fierce Editor Welcome to Our Inaugural Issue! National Hot Tea Month Our Favorite Teas Tea or Tisane? Wait... WHAT?! Featured Article: All About Adaptogens! Build a Better Bowl Anatomy of a Buddha Bowl Meet Our Resident Movement Specialist Erica Ziel of EricaZiel.com A Deeper Look at How Stress Affects Your Body Erica Ziel Podcast National Snack Food Month Our Favorite Healthy Snacks Strong Woman Spotlight: Lopa van der Mersch, Founder & CEO of Rasa Superfood Spotlight: The Mighty Mushroom Superfood Recipes Mushroom-Centric
note from the editor
a note from our fierce editor 2021 is here and the world took a collective and palpable cleansing breath. Geared up for what will have to be the "best year ever" there is an amazing energy in the air here at WomanBeeWell. (aka "my house")
You'll be introduced to entrepreneurial women that are making waves in their own wellness-related industries. From doctors to adaptogenic beveragemakers and pilates instructors to spiritual herbalists, these women are bad-ass!
What started as a small idea for me to just "write some articles for a few extra dollars" has become the WomanBeeWell Community. One that is small (but fierce!) and growing daily. You are a part of this community now and I am so glad you're here!
This is what the WomanBeeWell Community is truly about, supporting strong women. I am proud to support you and am thankful for your support. I hope you enjoy this first issue and every issue of WomanBeeWell Magazine moving forward. BeeWell.
WomanBeeWell Magazine is an extension of WomanBeeWell.com that allows me to support women like you in a multitude of ways. First, I continue to write articles about women's wellness, which are at the core of WBW. Now I get to open it up to other writers/bloggers in the women's wellness space! Second, I now have an amazing visual medium to promote and support my fellow strong women. 8
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Belinda Belinda McCall of WomanBeeWell
FOUNDER AND EDITOR-IN-CHIEF
Welcome to Our Inaugural Issue! We are so thrilled to start 2021 with the first issue of WomanBeeWell Magazine! What started out as a little blog has developed into a shiny new magazine that allows us to talk about all things related to women's wellness in a beautiful way. Each issue will center around a single wellness theme with featured articles.
Here are the features that you can expect in every issue of WomanBeeWell Magazine:
Superfood Spotlight and Recipes: It's no secret, we LOVE GOOD FOOD! Every issue we will highlight a superfood and give you delicious recipes that make them shine. It is one of our goals to give you healthy and delicious ways to boost your own wellness through nutrition.
PRO TIP: This magazine is CLICKABLE so you can learn more about any of the amazing women, services, and products we feature in the magazine.
Strong Woman Spotlight: Meet our favorite superwomen that are making big moves in the wellness industry. We chat with them to learn more about their personal experiences in the wellness industry, how they overcome adversity, navigate challenges, and how their products or services can support your wellness. Movement with Erica Ziel: We are proud to feature monthly movement and mindset tips from our Resident Movement Specialist, Erica Ziel. She's a certified Pilates instructor, fitness coach, and founder of EricaZiel.com OCTOBER
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this month is...
JANUARY IT'S NATIONAL HOT TEA MONTH
January is National Hot Tea Month and we are soooo ready to celebrate with our favorite teas to unwind from a stressful holiday season.
CELEBRATE NATIONAL HOT TEA MONTH
sip, sip, hooray!
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Tea or Tisane? Wait... WHAT?!
BY BELINDA MCCALL
Yes, I'm telling you that not all tea is actually "tea". Honestly, I hadn't even heard of tisane myself until a couple of years ago when I really started to kick up my tea obsession. You will find that as you become more familiar with the world of herbal teas, you will find that there are different kinds and each is referred to differently, especially when you become interested in the medicinal properties of the tea. The two main teas are "simple teas" or just "tea" and "tisanes". If you aren't sure what the differences are, here are a few ways to help you differentiate between the two. 14
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Is it Tea or Tisane? What's the Difference? The simplest and most important aspect that determines if you are drinking a tea or tisane is the type of material used to create the drink. If it only contains tea leaves then you are making or drinking a simple tea. This tea can be enhanced with dried herbs, flowers, or fruits. However, if the base of the tea is an actual tea leaf then it is simply a tea. If you are drinking a tea that has been made without tea leaves and is only a flower, fruit, or an herb then that is a tisane. Tisanes are derived strictly from the steeping of the fruit, flower, or herb in hot water for a duration of time to extract the healing properties of that material. continued on page 18
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Tea as Medicine
Most teas are known to soothe, calm, or relieve the body in some way. For example, you may drink chamomile tea, which is generally used to help soothe the body before sleep or help soothe the stomach. Remember to look at your tea ingredient labels! It is important to know exactly what is in your tea, because that chamomile tea may be cut with green tea leaves. Though it will have medicinal properties, the potency is reduced by the addition of the tea leaves.
Remember to look at your tea ingredient labels You will likely be using a tisane if you are using the tea for a more medicinal purpose, such as for pain reduction, stomach discomfort, or for other health issues. Tisane will give you the most potency of the herb's medicinal benefits. 18
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Prepare to Prepare Anyone up for a cup of tea, or tisane with me? Grab a cup and let's get steeping!
Finally, the preparation of a tea versus that of a tisane is a bit different. For example, steeping black tea may take as little as three minutes. While a green or white tea takes as little as two minutes. And if you brew it much longer, it may result in a strong, but also bitter tasting tea. Oh no! This is one place to pay particular attention to the steeping directions. When you are brewing an herb, plant, flower, or fruit, you may need to brew for longer in order to get the medicinal properties. A tisane is also generally brewed at a lower temperature for a longer period of time before drinking. Because you're not trying to cook up the herbs, flowers, or fruits! You are heating them so that they release their plant-based medicinal goodness. So now you know! The three basic criteria that make tea and tisane unique: materials, medicinal use, and preparation.
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JAN W H A T W E ' R E D R I N K I N G O N
31ST
National Hot Chocolate Day
featured article
ALL ABOUT
ADAPTOGENS BY BELINDA MCCALL
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NOMADIC
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ALL ABOUT
ADAPTOGENS BY BELINDA MCCALL
Every year, right around the holiday season, stress is often at its highest levels. Whether it was the hustle and bustle of trying to find presents for loved ones, figuring out travel plans, or mourning the loss of those that are no longer with us to celebrate the holidays, it’s all stressful. Of course, this past holiday season everyone in the world was feeling the extra mental squeeze of dealing with a pandemic. Mega stress! Now, our bodies are equipped to deal with short bouts of stress. Fight or flight, right? Your body will do what it has to do to get through a stressful event. Often, you don’t feel the effects of stress until after the event has actually happened. For example, the WomanBeeWell website broke and I (as a one-woman show at the moment) needed to fix it.
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After spending 2 days and many frustrating hours with 3 different help desk people, troubleshooting by turning things off and on, and toggling this and that, it was clear that I needed to completely redesign my website from scratch. :: face palm :: So I expedited the redesign. I got it back up in three days. Three mega stress-filled days right in the middle of the holiday season with an active toddler running circles around me. But here’s the thing… The effects of all that stress didn’t hit me until the day after the new website launched. The mental and physical fatigue hit me like a ton of bricks. For the next 3 days, my body was playing catch-up on sleep and brain power. Don’t worry, I’m OK now thanks to extra sleep (napping when my toddler did), unplugging my computer for a couple days, and adaptogens to help deal with higherthen-normal levels of stress.
Plants like adaptogens remind the body how to heal itself.
What Are Adaptogens Anyway? Adaptogenic herbs have been enjoying the limelight for a while now, but they are far from "new". These are plants that may grow in survive of the harshest conditions, so they are fully equipped to deal with stress 24/7. By consuming them, we take in their stress-coping "adaptogenic" capabilities. Some adaptogens can be energy boosters, while others can provide a more balancing or calming effect. 24
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According to Maria NoĂŤl Groves, author of Body into Balance: An Herbal Guide to Holistic Self-Care, adaptogens are categorized and defined by their actions:
Adaptogens are relatively nontoxic and safe to consume. They benefit a range of body systems. They often have a modulating effect. For example, depending on whether levels of a particular hormone are low or high, an adaptogen may increase or decrease the body’s production of that hormone. They seem to work by affecting the stress response and the hypothalamicpituitary-adrenal axis of the nervousendocrine system.
About Balancing/Calming Adaptogens Balancing/calming adaptogens can provide stress support for a broad spectrum of conditions. They can provide both energy and a sense of calm. They are usually welltolerated, which can make them very useful as an addition to herbal formulas. If you're experiencing fatigue and jitters from stress, these gentle adaptogens can help you feel more energized while also calming the nervous system. Now that I'm a mom, I tend to lean on balancing adaptogens more. They provide me with calm and steady energy. They are perfect for my needs. Balancing adaptogens include: reishi, schizandra, ashwagandha, gotu kola, holy basil, bacopa, shatavari, and chaga mushroom.
Caffeine is not an adaptogen. About Stimulating Adaptogens If your body is feeling depleted, deficient, dragging, or you are feeling depressed, these adaptogens may be helpful. Many of these adaptogens grow in harsh climates, like Siberia or mountain ranges, so they know what it's like to deal with real stress regularly. It's best to take stimulating adaptogens in the morning; otherwise, you might find it difficult to sleep. I'm speaking from experience here! Also know that more is not always more. Use caution if you are already feeling overstimulated. These adaptogens can actually worsen anxiety, insomnia, mania, hypertension, and heart palpitations. Stimulating adaptogens include: ginseng species, eleuthero, rhodiola, codonopsis, jiaogulan, and cordyceps. WOMANBEEWELL
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ROCKSTARS OF THE ADAPTOGEN WORLD
BALANCING ASHWAGANDHA Ashwagandha root can give you strength and vitality. It can also nourish and strengthen nervous, adrenal, thyroid, and immune functions. And if that's not enough, it can also decrease inflammation. Be cautious with ashwagandha if you are allergic or sensitive to nightshade plants like potatoes or tomatoes. It is a nightshade relative.
ENERGIZING RHODIOLA Rhodiola rosea is known for improving energy, focus, and vitality. It has been shown to help the body make adenosine triphosphate (ATP), which provides energy on a cellular level. It has also been shown to improve cognitive function and reduce mental fatigue. Because of rhodiola's neuroprotective and restorative effects, it can be helpful for the brain and nervous system.
CALMING SCHIZANDRA Like ashwagandha, schizandra can be used to promote healthy sleep and pleasant dreams as well as energy, cognition, mood, and libido. Research suggests that schizandra helps to increase liver detoxification and protect and heal the liver itself. It also supports immune function.
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BUILD A BETTER 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 herbs & spices
veggies leafy greens
protein
nuts/seeds
movement
MEET OUR RESIDENT MOVEMENT SPECIALIST
ERICA ZIEL CERTIFIED PILATES INSTRUCTOR, PERSONAL TRAINER AND COACH
WHY WE LOVE ERICA ZIEL Erica Ziel has been a part of my life since 2018 and now I can't imagine where I'd be without her. It all started with her Knocked-Up Fitness Prenatal Program that prepared me for childbirth and made my core the strongest it had ever been. After 30+ hours of labor, I ended up needing a csection that totally ruined my core... but not for long! After 6-weeks of recovery and doctor approval, I started her Core Rehab Program and regained my strength in no time.
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Today, with a toddler running around me, Erica's Core Studio Program is the live-saver that is MADE FOR BUSY WOMEN! I am thankful to have found Erica, her programs, and philosophy on movement. I'm especially happy to introduce her to you as the Resident Movement Specialist of WomanBeeWell!
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A DEEPER LOOK AT HOW STRESS AFFECTS YOUR BODY
"If I were to stop you on the street and ask if you want to be the healthiest you can be, would you hesitate or confidently say “YES”? I get it ladies: you’re scared to give up your life just to get rid of a symptom. In this episode, I explain how lowering stress can start to heal, reverse and prevent many diseases, diagnoses and symptoms in the body."
-Erica Ziel
This episode of Erica Ziel's "The Core Connections Podcast" is perfect to highlight in this issue of WomanBeeWell Magazine. we can control whether we react or respond to stressful situations
Erica talks about her own struggles with stress, the hormonal effects of chronic stress, and how to reframe your mindset to start to heal your body and recover.
CHRONIC HEADACHES Headaches can be the result of stressors like allergies, dehydration, toxic chemical exposure, loud noises, and the list goes on and on. If you get headaches regularly, don't ignore them!
DON'T TROUBLE SLEEPING
IGNORE DIZZINESS FAINTNESS If you're feeling dizzy or faint, you could be putting yourself and others in potential danger. This red flag should prompt you to dig deeper to find out what's really going on.
Trouble falling asleep, or staying asleep, is a strong indicator of stress. It is essential to our health. When sleep suffers, your entire body suffers.
Learn From World-Class Instructors In Well-Being, Anytime, Anywhere
A Doctor's Advice For Creating Lasting Calm
Robin is a healer and a guide to a practical way to feel better and to look better. Her holistic approach is the anti-fad; it's thorough and easy to follow—the results are truly awesome. — Soraya Darabi
Robin Berzin MD is a functional medicine physician and the founder of Parsley Health. Her mission is to make functional medicine affordable and modern, so that more people can access this holistic, root-cause approach to health. A Summa Cum Laude graduate of the University of Pennsylvania, Robin went to medical school at Columbia University and later trained in Internal Medicine at Mount Sinai Hospital. She is also a certified yoga instructor and a meditation teacher, and has formally studied Ayurveda. Robin writes for a number of leading wellness sites, and speaks regularly for organizations including the Clinton Foundation, Health 2.0, Summit, and the Functional Forum, on how we can reinvent health care.
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Non-GMO
No binders, fillers,
No gluten, eggs,
No artificial colors
preservatives, coating
dairy, or soy
or flavors
or shellacs.
No FODMAPs,
No gut irritants,
lectins, oils, stevia,
heavy metals, or
or monkfruit extract
magnesium stearate
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this month is...
February IT'S NATIONAL SNACK FOOD MONTH??!!
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2021
The secret is out... we LOOVE delicious and nutritious snack foods. Check out some of our favorite fun flavorful picks!
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My "perfect coffee alternative" didn't exist, so I decided to take matters into my own hands and make one. -LOPA VAN DER MERSCH
#STRONGWOMANSPOTLIGHT
strong woman spotlight
LOPA VAN DER MERSCH
FOUNDER & CEO OF RASA by Belinda McCall
She's a fierce and feisty momma that experienced what she calls her "own 2020, in 2015". Her stress levels were at an all-time high from "leaving a cult, death in the family, 2 emergency surgeries, a move across country, and a huge falling out with my family"... oh and then she a baby. She needed some serious soothing and caffeine, but without the caffeine! I caught up with Lopa to talk about how she tackles life's not-so-little challenges with grace (and adaptogens!) and why supporting women's wellness is important to her.
For those of you that haven't yet heard of Lopa and her company Rasa, or if you want to know the story behind the woman, you're in for a treat! Here we go! BELINDA: HOW DO YOU AND RASA SUPPORT WOMEN'S WELLNESS? LOPA: Let's get a little deep here, shall we? (she says with a smile) Being a woman in modern society is full-on. You're implicitly expected to have a thriving career and a strong personal brand; to push against the patriarchy (or live under its pressure on you, or both); to have a wide social network, maintain a social media presence, ideally have a passionate relationship or at least be looking for one, exercise, pay your bills, eat vegetables, stay on top of the doomscr--er, news, give to causes you believe in, AND text your friends back?? And if you have kids, raise them to be securely attached, healthy, well-rounded individuals who aren't addicted to screens. [whew!] And that's not even counting the navigation of poverty, racism, ableism, homophobia, and countless other systemic stressors.
"Being a woman in modern society is full-on."
"There is a saying in Traditional Chinese Medicine that "coffee borrows energy from tomorrow to fuel today." It's no wonder we're exhausted, and that for so many of us, our drug of choice is coffee. The thing is, when used to overcome tiredness, coffee is a way of overriding our body's signals—we need nourishment. Replenishment. A break for a breath in our days. There is a saying in Traditional Chinese Medicine that "coffee borrows energy from tomorrow to fuel today." Ultimately, coffee is a way for us to extract more resources from our body than they can sustainably give. Sound familiar...? We [at Rasa] formulate every blend to ensure that we are genuinely nourishing and replenishing your body while energizing. Even our new Calm blend—which is intended to chill you out more than energize—is still going to help with long-term energy levels, as it replenishes your energy reserves.
continued on page 48...
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Popular Packs: Original Rasa and Dirty Rasa
We formulate every blend to ensure that we are genuinely nourishing and replenishing your body while energizing.
None of this is a replacement for a more sustainable lifestyle and a system that doesn't suck us dry...but we've heard time and again that the herbs in Rasa help women deal with the stressors of life with more access to their best selves. Moms say they're more patient with their kids, wives say they are better partners, we've heard women say it's helped them get through school or through the stresses of being an essential or healthcare worker. Our Spicy Rose blend has reinvigorated many a listless libido, and we're told has even helped bring a few new humans into the world. (wink wink) Fundamentally, we're helping women actually nourish themselves in a delicious daily ritual. Fingers wrapped around a warm mug, inhaling the delicious aroma...women—and all genders!—can take a deep breath in and know they are deeply nourishing themselves with every sip. B: Wow, and this is why you are our Strong Woman Spotlight! You are right, there is so much expected of women, and it's exhausting for us to feel "successful" or even just "okay" with such high expectations. And because of your deep understanding and awareness of this, and what we truly need in order to nourish ourselves, Rasa exists. I'm so grateful for you and for Rasa!
B: ASIDE FROM ALL THE STRESSORS YOU JUST MENTIONED, WHAT EVENTS IN YOUR OWN LIFE INSPIRED YOU TO CREATE RASA?
L: In 2015, I had what I “fondly” call “my own personal 2020”—I left an (actual) cult, had two emergency surgeries, moved across country, had a death in the family, and a huge falling out with my family. And then I had a baby.
Fan favorite: Rasa Bold
To say my energy was, ahem, #FUBAR.... was a major understatement.
Many moms drink coffee to get through the early years, but when I tried coffee as “the answer” it seriously messed me up—we're talking panic attacks, insomnia, irritability, anxiety. Turns out, coffee was NOT the answer for my fried nervous system! I tried the available alternatives and…meh. None of them ticked all my boxes: energizing, delicious, gluten & grain free, tons of health benefits. The “perfect” coffee alternative didn’t exist, so I decided to change that.
B: WHAT WERE THE CHALLENGES OR SETBACKS YOU FACED WHEN STARTING OUT? HOW DID YOU OVERCOME THEM?
L: Oh man. I had, and continue to have, so many! Launching Rasa while postpartum with my second son, while dealing with PPD/PPA, was a challenge all unto its own. On top of that we had all sorts of operational challenges as well. I remember our first co-packer telling me after months of challenges trying to do our first production run, "Most people would have given up by now."
I partnered with an herbalist and together we created Rasa, combining the best herbs from
"There are MANY times where I wanted to throw in the towel (soaked with my tears)."
Ayurveda, Chinese Medicine, & Western Herbalism. I launched Rasa when I was postpartum with my second son. I swear to you these magic herbs are responsible for the sustained energy that has allowed me to heal from my #personal2020 while attachment parenting two young boys and running a high-integrity, fast-growing company.
They say that perseverance is one of the most important qualities of successful entrepreneurs,
And now, what started with me elbow-deep
and that has been proven correct in my experience
blending herbs in my kitchen has become a
as well. There are MANY times where I wanted to
movement that has changed the lives of tens of
throw in the towel (soaked with my tears). When
thousands of people.
inspiration had run thin and I wasn't sure if I could keep going, it was always our customers that
B: You have truly created something beautiful and
would loom in my mind. I'd think, "I CAN'T give up,
beneficial with Rasa. It is true that the best
for Helen who just said Rasa is helping her survive
inventions are created from necessity! Many
the switch to homeschooling, or for Janet who is
entrepreneurs, inventors, and visionaries
reinvigorating her love life with her wife and got a
experience setbacks.
cup of Rasa tattooed on her back, or for Heather who feels that Rasa Bold gets her through her long shifts as a nurse." continued on page 51...
what started with me elbow-deep blending herbs in my kitchen has become a movement that has changed the lives of tens of thousands of people.
"Work is love made visible."
B: WHY IS IT IMPORTANT TO YOU TO SUPPORT WOMEN ON THEIR PATHS IN WELLNESS? L: Um, is "death to the patriarchy" an appropriate response here?
- Khalil Gibran
I kid, I kid. Sort of. đ&#x;˜œ
The other important thing is mindset. If you get derailed by every thing that goes wrong, you're going to have a short run as an entrepreneur of any kind. If you see obstacles as a necessary part of the process, it's going to help a lot. My husband and I would look at each other, roll our eyes and shrug and say: "Well, there's some more tuition for us!" Think about it like this: how can anything truly great be created without some testing of its creator?? Obstacles build your capacity to handle more. B: Oh yes, I love that. You are absolutely right. Thank you for sharing the story behind your startup story and for those pearls of wisdom! I too am a firm believer that perseverance and a positive mindset are essential for success in just about anything in life. These are words that I think so many women need to hear right now.
In all seriousness, though, I think that we're in the midst of a necessarily-changing paradigm, and I feel that women's wisdom is critical in ensuring we get to a healthy, balanced place as a society. And we can best access our wisdom when we feel well! B: WHAT IS ONE PART OF YOUR OWN WELLNESS ROUTINE THAT YOU WOULD RECOMMEND FOR OTHER WOMEN TO TRY, AND WHY? L: I'm a longtime student of Ayurveda, and Ayurveda loves oil! I put warm oil in my nose every day and it helps me to breathe better, is a quick, easy way to gently soothe my nervous system, and even help with dark circles and eye dryness as the oil nourishes the tissues within.
It's evident to me that you are a clear supporter of women and women's wellness in particular.
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"Obstacles build your capacity to handle more."
2021
B: IS THERE ANYTHING ELSE YOU WOULD LIKE OUR WOMANBEEWELL READERS TO KNOW ABOUT YOU? L: That's enough blabbing from me! đ&#x;˜? I'll leave you with a few of my favorite quotes: "How wonderful it is that nobody need wait a single moment before starting to improve the world." - Anne Frank "Work is love made visible." - Khalil Gibran B: Lopa, I want to thank you so much for sharing your time and energy with me today. I am certain that your words have connected on many levels with any woman reading right now. You have certainly inspired me to continue doing what I do to support women discover their unique versions of wellness. And now, I think I'll have a cup of Rasa! 52
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• JAN/FEB
2021
LITTLE THINGS ABOUT LOPA COFFEE OR TEA? Rasa, obvs! Hahaha. Though I LOVE tea and my husband and I do tea ceremony regularly. EARLY BIRD OR NIGHT OWL? I wake up and shine with the sun! FAVORITE WAYS TO MOVE? Yoga and I love to walk and hike, too! And in autumn I started practicing Kalari, which is an Indian martial art said to be the oldest in the world.
Do not try to save the whole world or do anything grandiose. Instead, create a clearing in the dense forest of your life and wait there patiently, until the song that is yours alone to sing falls into your open cupped hands and you recognize and greet it. Only then will you know how to give yourself to the world so worthy of rescue. - MARTHA POSTLETHWAITE
LOPA LEAVES YOU WITH THIS...
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superfood spotlight
THE MIGHTY MUSHROOM
Recognized for their unique flavors and textures, mushrooms are more than just delicious, they are also loaded with health benefits!
The Magic of Mushrooms for Wellness BY BELINDA MCCALL
Mushrooms can be a polarizing food. I LOVE THEM. My best friend loves them. My grandmother and husband, not so much. Oh well, their loss. For those of us that enjoy the varieties of mushrooms in the world, we are rewarded with countless health benefits such as: Reduced risk of heart disease and cancer Reduced risk of Type 2 diabetes Anti-aging benefits Immune system support Improve cholesterol levels Help regulate blood sugar Need I say more? Mushrooms are indeed magical and I highly recommend adding them to your meals. Sources: https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/ 57
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WOMANBEEWELL
• JAN/FEB
2021
These 3 are favorites to cook with, if you're not a connoisseur. OUR TOP 3 especially Each has a distinct, but still fairly mild MUSHROOMS TO ADD flavor and brings a different texture to T O Y O U R M E A L S T O D A Y the party.
SHIITAKE
PORTOBELLO
CREMINI WOMANBEEWELL MAGAZINE
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superfood recipes
DELICIOUS MUSHROOM-CENTRIC RECIPES SUPPORT YOUR IMMUNE SYSTEM AND BOOST YOUR BRUNCH WITH THESE RECIPES
SAVORY MUSHROOM & SPINACH QUICHE
Quiche is the perfect brunch dish, it's probably one of my favorite things about brunch. This recipe features cremini mushrooms and spinach to get your late morning started off on the right foot. Happy brunching! Recipe Serves: 4 Ingredients
Instructions: 1. Heat oven to 450°F (230°C).
Crust:
2. Make the crust by combining the flour, butter,
1 ¾ cup (175g) flour
and 1 egg, pressed into a 9" (22cm) pie tin.
scant ½ cup (100g) butter
Pre-bake it for 10 minutes.
1 egg
3. In the meantime, drizzle 1 TBSP. olive oil in a pan and add the spinach and mushrooms.
Filling:
Cook for 5 minutes, until softened.
couple handfuls spinach, personal preference 3 cups (225g) cremini mushrooms sliced
4. In a bowl, beat together the eggs and milk, and season with salt, pepper, to taste.
6 eggs
5. Add in the cooked spinach and mushrooms.
1 cup (235ml) unsweetened almond milk
6. Reduce the oven heat to 350°F (170°C) and
⅛ tsp. salt
pour egg mixture into the pre-baked crust.
¼ tsp. pepper
Bake for 40-50 minutes, until cooked through. Keeps well in the freezer for up to 3 months.
60
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WOMANBEEWELL
• JAN/FEB
2021
SIMPLE 5-INGREDIENT MUSHROOM & BRIE OMELET
There's nothing better than a simple 5-ingredient omelet to start off a busy day. This one is loaded with all the benefits of mushrooms, plus immunity boosting effects of garlic, and a dose of your daily greens with arugula. Enjoy! Recipe Serves: 4 Ingredients:
Instructions:
1 clove garlic, minced
1. Heat a large non-stick frying pan over high heat,
2 cups (200g) mushrooms
greased with a little bit of oil. Slice the mushrooms
8 eggs
and cook, stirring occasionally, for 5-7 minutes.
7 oz. (200g) brie cheese, sliced
Transfer to a bowl and set aside.
4 oz. (120g) arugula
2. Heat a small non-stick frying pan over medium-high
1 tbsp. olive oil
heat, greased with a small amount of oil. Whisk the
salt and pepper
eggs in a large pot with ¼ cup (60ml) cold water. Season well with salt and pepper. 3. Pour quarter of the eggs into the pan and cook the omelet. Top with a quarter of the earlier prepared mushrooms and quarter of the brie. Transfer onto a serving plate, top with a handful of rocket. Serve immediately. 4. Repeat this process with the remaining eggs, mushrooms, brie and rocket to make a further 3 omelets. WOMANBEEWELL
• JAN/FEB
2021
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Photographer: Lianna Tarantin
WILD MUSHROOM + CORN TACOS WITH SPICY SLAW AND CASHEW CREMA
Original Recipe from S LIFE MAG • August 31, 2020
Recipe Serves: 4 Cashew Crema
Instructions:
1 cup raw cashews, soaked overnight, drained
1. Make the cashew crema: In a blender or food processor,
Juice of 1 lime
combine the cashews, lime juice, cayenne, and salt
1/2 teaspoon cayenne pepper
with 1/4 cup of water. Blend until smooth. Taste and
1/4 teaspoon Himalayan salt
add more salt, if desired. Transfer the crema to a
Spicy Slaw
serving bowl and set aside.
1/4 small head purple cabbage, shredded
2. Make the spicy slaw: In a medium bowl, toss together
1/4 small head green cabbage, shredded
the cabbage, carrot, cilantro, jalapeno, lime juice, and
1 medium carrot, shredded
salt. Set aside.
1/2 cup fresh cilantro leaves, roughly chopped
3. Make the wild mushroom and corn filling: In a large
1/2 jalapeno, seeded and thinly sliced
pan, heat the olive oil over medium heat. Add the
Juice of 1/2 lime
shallot and garlic and cook until the shallot is
1 teaspoon Himalayan salt
translucent and the garlic hasn't yet begun to brown, 1
Wild Mushroom and Corn Filling
to 2 minutes. Add the mushrooms, season with a pinch
2 tablespoons extra-virgin olive oil
of salt, and cook until tender, 7 to 8 minutes. Add the
1 shallot, sliced
corn and cook for another 2 minutes. Taste the filling
4 cloves garlic, sliced
and add more salt, if desired.
8 ounces wild mushrooms (shiitake, maitake, or
4. Serve: Using a pair of tongs and working in batches,
oyster) wiped clean & cut into bite-size pieces
char the tortillas over an open flame on the stove until
Himalayan salt
they are just taking on color and warmed through. Keep
1 cup sweet corn kernels, fresh or frozen
the finished tortillas under a clean towel so they'll stay
Serving
warm Serve the tortillas with the filling, slaw, and
8 non-GMO corn tortillas
crema, plus slices of avocado and fresh cilantro.
2 avocados, pitted and sliced Fresh cilantro, for garnish 62
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WOMANBEEWELL
• JAN/FEB
2021
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GEORGE BERNARD SHAW
PROGRESS IS IMPOSSIBLE WITHOUT CHANGE, AND THOSE WHO CANNOT CHANGE THEIR MINDS CANNOT CHANGE ANYTHING.
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