Yoga & Spa Magazine Fall 2019 Healthy Woman Issue

Health & Wellness | Beauty | Travel | Lifestyle

Yoga & Spa

Enhance Your Wellbeing Practicing Mindfulness

5

Healthy Habits for Your Body

Yoga in AUTUMN

Welcome to the Healthy Woman Issue of Yoga & Spa Magazine!

Yoga&Spa

magazine

Volume 10, Issue 5

Marguerite Koch Striler This issue is sure to propel you from summer to fall, but don’t move forward without looking back. September is a time to reflect on your summer fun, to organize your vacation photos and to prepare your kitchen for the fall harvest. While you’re in the kitchen, try an original recipe by Julia Calleo where she uses fresh summer vegetables to make a fall comfort food. It’s an Asparagus, Broccolini and Sausage Pizza with Nordic Pizza Dough. Amazing!

For some, taking on a new health challenge can be scary, but for me, it’s exciting. It means an opportunity for transformation. The way I see it, we can consciously choose to replace bad habits with healthy habits or we can let life force change upon us. There is nothing like a medical diagnosis or a test result to wake us up. In this Healthy Woman Issue, Dr. Nick Barnes, of Health From Within Family Chiropractic, provides great insight on how and why you should “Invest in Your Health” every single day; starting today! Dr. Nick writes, “Your health is your greatest asset.

Without good health you are unable to earn money, spend time with family, volunteer, or otherwise benefit those who rely on you.” Amen!

This is a profound statement and the impetus of all my healthy lifestyle choices.

Publisher marguerite@yogaspamag.com

Becca Van Ess Marketing Manager marketing@yogaspamag.com

Rosanna Cerutti Graphic Designer

Amy Reed Copywriter

Advertising Sales 314-394-2400

Contributing Writers Jen Adkins Dr. Nick Barnes Dr. Katie Boyd Shannon Hayes Buescher, MS, RD, LD

Yoga & Spa has added an exciting new section to this publication titled, “Where’s Yoga & Spa?” It is a page dedicated to our readers who take Y&S on a trip and share their destination! If you have a traveling Yoga & Spa photo, please send it to marketing@yogaspamag.com. We’re excited to share your next adventure and get Y&S to travel around the globe!

Julia Calleo

Thank you from the bottom of my heart to all of our contributing writers who share their knowledge and provide us the tools to take personal responsibility for our mental and physical health and well-being.

Dr. Brenda Kingen

Valerie Carr, CHC, CLC Nichole Golden Amy Highland Amy Kemper Lynn Schroeder Marguerite Koch Striler Becca Van Ess

Contributing Photographers Julia Calleo

In health & gratitude,

Marguerite Koch Striler Marguerite Koch Striler Publisher

Alissa Laurie

On the Cover: Meghan Kramer of Asana Soul Practice Studio in Hoboken, NJ. Photo taken in the Studio by Alissa Laurie.

Yoga & Spa Media, LLC does not endorse any information contained in the articles or advertisements and suggests consulting a healthcare professional before beginning any therapy or medical treatment.

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YogaandSpaMagazine.com | FALL 2019

Contents FALL 2019

Trending Now...................................................... 6

Food for Thought

Healthy Woman Guide...........................11

Asparagus + Broccolini + Sausage Pizza (with Nordic Pizza Dough).........................................30

Spa & Beauty

Heart & Soul

8 Essential Skincare Tips for Fall...............................14

What is a COACH, and do you need one?............ 33

Yoga & Fitness

Feeling Overwhelmed? How to Avoid Self-sabotage.................................................................. 34

Practice Yoga with Your Child.................................... 16 OsteoStrong: The Importance of Bones............... 23

Travel Why Vacations Make You a Healthier Person..... 36

Yoga 101

Taste & Travel The Hermann Wine Trail................. 38

What’s YOUR Yoga?....................................................... 19

Where's Yoga & Spa? .................................................. 42

Yoga For All Seasons: Autumn.................................20

Healthy Pets

Wellness

General Pet Care.............................................................41

Invest in Your Health..................................................... 24

Yoga & Spa Resource Guide.......... 43

The Five Habits Your Body Actually Needs......... 25 The Psychology of Mindfulness................................ 26 The Health Benefits of Water.................................... 27 The Damaging Effects of a Lack of Sleep............ 28

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38 YogaandSpaMagazine.com | FALL 2019

5

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by Becca Van Ess

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Our nature-inspired ZPatch with overnight release conveniently promotes restful sleep and may assist with jetlag. For adults 18 years and older.

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YogaandSpaMagazine.com | FALL 2019

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TRENDING

ICE CREAM REIMAGINED Looking for a sweet treat that’s naturally sugar-free, low in carbs and calories, and not filled with junk?

Look no further than Wink Frozen Desserts! Wink is the premier vegan, gluten-free, nut free frozen dessert that fits anyone’s budget. Enjoy by itself, or dress it up with your favorite classic sundae toppings.

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BEAUTY WELLNESS FOR THE MODERN WORLD Pursoma is a beauty wellness brand. Pursoma products are all developed to combat urban toxicity and pull out toxins resulting from stress, pollution, and excessive exposure to technology and its radiation emissions. These are not simply relaxation tools, but rather rejuvenation products that aim to keep you well in the modern world. Pursoma, founded by Shannon Vaughn, was created with the essential idea that true beauty begins with feeling well and illuminated from the inside out. Formulations are developed by the founder and always maintain the highest level of ingredient quality and potency. Pursoma directly sources the purest ingredients which are wild and hand-harvested, sustainably farmed, and organic.

The ingredients work to detoxify, purify, and ultimately leave you with a radiant complexion.

Website: www.pursomalife.com Instagram: @pursoma 8

YogaandSpaMagazine.com | FALL 2019

NONTOXIC & CRUELTY FREE With Love Goodly's bi-monthly subscription box you can switch to healthier beauty and skincare products. The average woman uses 168 chemicals in her daily personal care, which is frightening considering that we absorb 70% of what we put on our skin!

In every box discover nontoxic, cruelty free and vegan brands.

Learn more at www.lovegoodly.com

EVERYDAY COMFORT, ALL-DAY ThirdLove is one of the fastest growing and most disruptive bra and underwear companies in America. The direct to consumer brand is on a mission to get every woman into a great fitting, comfortable and beautiful bra that makes her feel confident. Its patented Fit Finder Ž quiz asks women a series of questions about her current bra and even her unique breast shape and uses data science and machine learning to recommend her best size. Heidi Zak co-founded the company with her husband David Spector in 2013, because she believed that women deserved better bras, marketed in a way that didn’t insult their intelligence or push impossible beauty standards.

Meet the 24/7TM Classic T-Shirt Bra. So comfortable you'll forget you're wearing it.

To learn more, visit www.thirdlove.com YogaandSpaMagazine.com | FALL 2019

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Yoga &

Let

Spa

find your next customer!

Our Reader She is sophisticated with a desire for stimulating articles that focus on physical, mental and emotional well-being. She travels, believes laughter is the best medicine and knows beauty starts from within. She wants to know what’s next in Health & Wellness.

Yoga & Spa magazine gives her cutting edge articles to be in the forefront.

30K+ Readers Per Issue

What We Do Y&S Media, the driving force behind Yoga & Spa magazine, offers marketing capabilities in print, digital, social media and hosts an annual Living Fit Expo.

Y&S Media also offers a Living Fit Corporate Health and Wellness Program to companies wanting to improve the well-being of their employees.

7K+ Social Followers 7K+ Online Newsletter Subscribers

www.yogaandspamagazine.com 314.394.2400 / marketing@yogaspamag.com

Healthy Woman Guide Welcome to Yoga & Spa Magazine’s premier Healthy Woman Guide! We’ve put all the information you need for living your best life together in a handy guide. Whether you want to enhance your wellbeing, build mental and physical fitness, or just maintain your vibrant energy, we’ve gathered the resources you need to take care of yourself all year long!

Healthy Woman Guide

Intuitive Eating

Vitamins Reimagined

Intuitive eating is built around the idea that our body functions best when we listen to it and the signals it sends about our hunger and fullness. I am passionate about using my knowledge to help you end the constant dieting, weight cycling or yo-yo dieting and find a healthy relationship with food. My goal is to help you find a balance with food and see how it fuels and nourishes your body. How food can make you feel good and energized versus full of guilt and shame. How reconnecting to your body and learning to listen helps you to rebuild the trust that was taken from dieting.

Ritual identified the 9 most essential nutrients for women’s health backed by the latest data, then we sourced the most effective forms of those nutrients that actually work in the body, and finally we created a balanced product that provides only the amounts that are needed for optimal health. We use beadlet-in-oil technology that allows us to keep nutrients in their original forms and closer to what’s found in our food.

Ritual practices true transparency. On our site, we invite our customers to trace each and every ingredient back to its origin. You can see what we use, where we got it, and why we chose to include it.

314-578-7429 | www.hayesnutrition.com Shannon Hayes Buescher, MS, RD, LD

www.ritual.com

Live Up to Your Fullest Potential

Tailored Pilates and Fitness Training

Are you struggling with anxiety? Facing major life changes? Or simply seeking personal growth to become the happiest, healthiest version of yourself? There comes a time when we need some help from a certified professional in a confidential, non-judgmental environment to help cope with many of life’s challenges. I'm Dr. Katie Boyd, a psychologist located in St. Louis, and I’d love to help you on your journey toward healing and self-discovery.

10411 Clayton Road, Suite 209 | St. Louis, MO 63131 314-833-8833 | katieboydpsyd@gmail.com Katie Boyd, Psy.D.

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YogaandSpaMagazine.com | FALL 2019

Welcome to Pilates and Custom Fitness! We are located in Des Peres, just minutes away from highway 270 on Manchester Road in West St. Louis county. We offer both Pilates and custom fitness workouts designed just for you with our certified Pilates instructors and certified Personal Trainers. We offer private lessons, group lessons and classesno matter your need or fitness level; we have something for you! We offer Pilates sessions on mat, chair, reformer, and tower.

13200 Manchester Rd #100 | St. Louis, MO 63131 314-471-2843 | www.pilatesandcustomfitness.com

Healthy Woman Guide

Get Your Lifestyle Back!

Chiropractic care is accomplished by adjusting the position of the spinal column to its proper shape, providing a non-invasive solution for pain relief. Many people dismiss chiropractic as being something only for back pain, but chiropractic treatment can be used to treat a wide variety of physical issues, such as migraines and headaches, chronic pain, carpal tunnel, pain due to injury or muscle strain, and much more. Our chiropractic team at Kingen Chiropractic Wellness Center is ready to discuss your needs. We look forward to hearing from you!

2001 South Hanley Road, Suite 220, Brentwood, MO 63144 314-646-0013 | www.kingenchiropracatic.com

Cruelty-free Skincare Founded in 2015 with a vision to promote body positivity and natural glamour, HelloBody creates cruelty-free skincare to help you maintain healthy skin and improve its appearance. We are redefining the rules of the cosmetics industry by promoting women to harness their natural beauty and be confident in their own skin. www.hellobody.com | info@hellobody.com

Yoga for Every Body Joy of Yoga is a warm and welcoming studio. We offer Hatha yoga classes as well as Vinyasa, Open Level, Basics, Meditation, Yoga for Athletes, Donation-Based Classes, Yoga for Mental and Emotional Health, Prenatal, Gentle, Chair, Senior, and Restorative Yoga classes.

Our classes are for every body. We offer many alternative solutions to healing as well such as Massage, Reiki, Theta Healing, Sound Healing, Card Readings, Nutritional Coaching, Life Coaching, Consciousness Coaching, EFT, Essential Oil Classes and so much more.

8918 Manchester Rd, St. Louis, MO 63144 314-537-0671 | www.joyofyogastl.com

A Haven of Comfort and Serenity Aliques Skin & Body Transformation is a unique oasis of calm in Town & Country, Missouri that focuses on offering a wide selection of therapeutic, relaxing treatments. We offer acne scar removal, laser hair removal, body contouring and relaxing facials, just to name a few.

Aliques Skin & Body Transformation was formed from the idea that corrective and calming treatments need to be performed in a nurturing, warm and inviting space in order to truly be effective.

12813 Flushing Meadows Dr, Ste 140 Town & Country, MO 63131 314-310-6522 | www.aliquesskinandbodytransformation.com

YogaandSpaMagazine.com | FALL 2019

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SPA&BEAUTY

8 Essential Skincare Tips for Fall

By Jen Adkins

Bye, summer.

Hello, autumn skincare.

I

t happens every year: Summer winds down and the cool weather slowly creeps in. As hard as it can be to pack away those shorts and flirty summer dresses, sweater weather is definitely enticing in its own way.

Just like transitioning to a new wardrobe, your skincare regimen needs a change in fall. Here are eight autumn skin and body care tips to keep you looking and feeling lovely through the season.

Switch Up Your Body Cleanser In the summer, fruity shower gels feel refreshing. In the fall and winter, a hydrating, creamy body wash is in order. Weleda Lavender Creamy Body Wash ($10) is free of drying ingredients and offers a soothing scent for fall days and nights.

Try an Oil-Based Scrub Oil-based scrubs are perfect for autumn and winter because they polish and hydrate skin all at once. The Body Shop Olive Exfoliating Cream Body Scrub ($24) is mildly scented but richly moisturizing.

Moisturize All Day, Every Day Moisturizing from head to toe is non-negotiable in the colder months. The best time to apply lotion is right after your shower or bath, when your skin is still a bit damp.

Seal in that moisture with a luxurious body cream like Josie Maran Whipped Argan Oil Body Butter ($36).

Embrace Facial Oil It might seem unthinkable to let oil touch your face during the sweaty summer months. But oil actually isn't bad for your face at all. An antioxidant-rich facial oil like LOLI Beauty Plum Elixir ($68) is a great way to nourish all skin types in the fall when more moisture is needed.

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YogaandSpaMagazine.com | FALL 2019

Don't Forget Sunscreen Just because you may not be laying on the beach, doesn't mean you can forget the sunscreen for the next six months. Facial sunscreen is a daily essential even in autumn—especially since overcast days can make you forget that sun rays are still beaming down on you. Use a facial moisturizer with a minimum of SPF 15 and reapply every couple of hours if you're going to step outside.

Clarins UV Plus Anti-Pollution Sunscreen Multi-Protection Broad Spectrum SPF 50 ($43) leaves a silky, matte finish.

Keep Your Feet Soft and Smooth Even though your feet are probably going to be tucked into boots and closed shoes for months to come, you should continue to take care of them and exfoliate on a regular basis. Dry, cracked heels can be very uncomfortable. Treat your feet to a Boscia Baby Soft Foot Peel ($20), because masking isn't just for your face anymore.

Indulge in a New Hand Cream It's so important to carry a good hand cream in the colder months. Pacifica Indian Coconut Nectar Body Butter ($5) comes in a mini size. The mild island-inspired scent gives you just the slightest reminder of summer days past.

Say Hello to Cuticle Oil One tell-tale sign of cold weather is dry cuticles.

Sometimes even the best hand creams aren't heavyduty enough to tackle this issue. French Girl Nail and Cuticle Oil ($25) quickly takes care of painful cracked skin at your fingertips.

Change Is Good Fall is a wonderful time to indulge your beauty habit.

Your skin will thank you.

Source: liveabout.com

& natural

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Your personalized treatment plan will be unique to your scar.

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Microneedling and Infini RF are used to stimulate the formation of new collagen, which will improve color and texture.

Chemical Peels are used to remove the outer layer of the old skin, allowing for new skin to grow and have a less irregular appearance.

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YOGA&FITNESS

Practice Yoga with Your Child

Have fun getting healthy!

Introduce your child to the benefits of yoga by exploring some fun and simple poses together.

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YogaandSpaMagazine.com | FALL 2019

Breathing (Pranayama): Every yoga class begins with a few quiet minutes to prepare the body and mind for the practice. Breathing helps our minds and bodies relax. Attention to the breath, while tuning out other sights and sounds, improves focus and concentration. Tell your child: “Let’s sit in a comfortable position. Close your eyes. Slowly, breathe in through your nose (pause), and out through your nose (pause). Breathe in through your nose (pause), and out through your nose (pause). Feel your body and mind getting ready for yoga.

Slowly open your eyes.”

Downward Facing Dog Pose (Adho Mukha Svanasana): This pose helps build strong muscles, flexibility of the joints and spine, and confidence in our body’s ability to move in unique ways! Tell your child: “Let’s do the dog pose together.” (Begin in an all-fours Position, (hands under shoulders, knees under hips. Curl your toes under, straighten your legs and then your arms. Hold this upside down V position for three breaths. Carefully return to all fours). Ask your child, “How does your body feel?”

Child’s Pose: Poses such as this one massage our internal organs such as our brains, hearts, lungs, and stomachs, bringing fresh oxygen so they can work to their fullest capacity. Tell your child: “Let’s do the child’s pose together.”

(Sit on your heels, lower your forehead to the ground and extend your arms way out in front of you.) Ask your child, “Did you feel your knees pushing on your belly? This pose helps your belly digest food better!”

Vinyasas: These are sequences of yoga poses, done without stopping.

Vinyasas make our hearts beat faster which strengthens the heart muscle and gives us energy. Yoga pose sequences also help us practice motor planning skills or the skills needed to move different body parts so we can change positions. Tell your child: “Let’s put our downward facing dog and child poses together.” (Begin with the dog pose, lower to all fours and move into the child’s pose, return to all fours and then the dog pose, back to all fours and the child’s pose. Rest here.) Find your child’s pulse for him and then ask, “Do you feel your heart beating faster? It’s getting stronger!”

Tree Pose (Vrksasana): Balancing poses, like the tree, improve our ability to focus, pay attention, and concentrate for longer and longer periods of time. Tell your child: “Imagine you are a tall tree with roots growing out the bottoms of your feet.

Let’s do the tree balance together. (Begin in a standing position with palms touching and thumbs resting on your heart). Shift your weight to your left leg and slowly raise your right foot to your ankle, shin, or inner thigh with your knee facing out. Slowly return your foot to the floor and repeat on the other side.) Ask your child, “Was one side easier than the other?

Balancing poses take practice and you will get better and better!”

Continued on next page

YogaandSpaMagazine.com | FALL 2019

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Namaste

Partner and Family Poses:

Namaste:

Doing poses together will help your child build relationship skills and will be loads of fun for both of you! Tell your child: “Let’s do the Mommy/Daddy dog and puppy poses. I will be the Mommy/Daddy dog and you be the puppy.” (You assume the dog pose and instruct your child to crawl under you.

Then have her do the dog pose and turn her head to the side to face yours. Then rub noses together.)

After the relaxation pose, it is traditional to return to a sitting position, bring your palms together with thumbs touching your heart, and making eye contact and smiling with each other, saying the word, “Namaste,” Namaste is a Sanskrit word that means, “the light in you sees the light in me” or more simply, “we are all special.” This simple greeting teaches all of us about respect.

Make Up Poses Together: Yoga for kids should be creative. Encourage your child to make up new poses and name them. This is great for practicing language skills. Make the animal sounds. Use natural gestures, too. Hop like a bunny and slither like a snake.

Relaxation Pose (Shavasana): This special pose is done at the end of every yoga class, but can be done anytime of the day or night to help us relax. Tell your child: “Let’s do the relaxation pose together.” (Lie on your backs, palms at your sides facing up, legs fall off to the sides). “Close your eyes. Focus on your breath moving in and out of your nose. Feel your belly rising and falling.” (To help your child relax in this pose, play soft music and dim the lights. You might try an eye pillow to block out the light and a gentle foot or hand massage with light cream.) Ask your child, “How do you feel?”

Benefits of Yoga Yoga teaches us about our bodies. Through the practice of asanas (physical postures), children not only become strong and flexible but learn how to move freely and with awareness.

Yoga brings breath awareness (Pranayama).

When we breathe with awareness, we invite positive energy into our body.

Yoga teaches self-discipline. It helps us to listen better and make good decisions.

Yoga enhances imagination and empathy. It makes us aware about ourselves, others and our environment as we are all connected.

Yoga teaches how to better regulate our emotions, manage stress, and calm ourselves.

Yoga is an effective self-help therapy for ADD/ ADHD, Autism, and general health and well-being of all children.

Source: www.pbs.org

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YogaandSpaMagazine.com | FALL 2019

YOGA 101

What’s YOUR Yoga?

Take time to connect with the earth and bring focus back to your body this fall. Rebalance your "Vata" (the dosha that governs all movement in the mind and body) with these grounding yoga poses.

Tadasana (Mountain Pose)

Sukhasana (Easy Seated Pose)

Vrkasana (Tree Pose)

The foundation of all standing poses, Mountain Pose makes a great starting position, resting pose, or tool to improve posture. Mountain pose looks simple, but a multitude of alignment adjustments make it complex.

Sukhasana is a simple and basic pose to come into at any time. When you need to find peace, simply bring yourself to the ground and sit quietly. As you slow your breath, your mind will begin to calm down.

Tree Pose connects you to the earth as you root down through your standing foot. By regularly practicing balancing poses, you gain concentration, focus, poise, coordination — and a steady and balanced mind.

Benefits: Improves posture, strengthens thighs, knees, and ankles, firms abdomen and buttocks.

Benefits: Calms the brain, strengthens the back and stretches the knees and ankles.

Benefits: Strengthens thighs, calves, ankles, and spine, stretches the inner thighs, chest and shoulders, improves sense of balance.

YogaandSpaMagazine.com | FALL 2019

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Yoga For All Seasons:

Autumn

By Nichole Golden

Fall is the season of transformation.

We can see this all around us in nature: the leaves are falling, the air is changing and we are harvesting an entirely new crop of fruits and vegetables.

It is important that we change with the seasons—just as nature does—by adapting our daily habits, yoga practice and food choices.

Ironically, it is only through change that we stay grounded during this shifting season.

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AN AYURVEDIC APPROACH TO AUTUMN

FALL FOODS AND HERBS It is important to eat three meals a day, preferably at the same time each day. Try to avoid skipping meals and sporadic grazing, and be sure to sit down while enjoying your food. Like all other lifestyle choices around this time, set a routine around eating. Here are some insights to help guide your fall meal plan.

According to Ayurveda, there are three primary doshas, or energies. Just as each person has a dosha that predominates, each season is also dominated by one of the three doshas.

The vata dosha is most prevalent during autumn.

Vata governs movement in the body, as well as activating the nervous system and the processes of elimination. The qualities of vata are cold, dry, rough, light, changeable, irregular, and moving.

Vata is composed of the elements of air and space. Because of vata’s association with the nervous system, its state is often reflected in our mental health.

Eat lots of warm soups.

Choose foods that are warm, cooked, and moist.

Avoid raw veggies and salads, as these are vata provoking.

Eat two apples a day to aid with elimination.

With the abundance of vata energy circulating during the fall season, our bodies and minds can become overwhelmed and out of balance.

During this time of year, you may feel unsettled, ungrounded and unstable. But while we cannot change the seasonal weather shifts, we can maintain internal balance by adjusting our lifestyles to counter the predominant vata energy in nature.

We do this by incorporating yoga poses, food, and lifestyle choices that naturally hold the opposite qualities of the vata dosha.

5 FALL YOGA POSES

Eat root vegetables to enhance your connection to the Earth.

Sweet, salty and sour tastes are calming to vata.

LIFESTYLE CHOICES Lights out for bed at 10:00 p.m. Try to get a full eight hours of sleep and awake when the sun rises.

Consistent, moderate exercise regulates vata’s mobile nature, so make sure to schedule time for physical activity.

During autumn, try to schedule your yoga practice at the same time every day and for the same length of time. This will help to build a routine and calm the chaotic vata energy. Do yoga poses that focus on the lungs and large intestines, as these are the two organs associated with the fall season.

1. Twists: Half Lord of the Fishes Pose, Noose Pose, Revolved Triangle Pose

Drink warm tea of fresh ginger, cardamom, and cinnamon. This will warm the body and enhance circulation and digestion. If not this tea, aim to drink some kind of warm beverage.

Curb your tendency to talk unnecessarily, and settle into the rejuvenation of silence whenever possible.

2. Side Stretches: Revolved Head-to-Knee Pose 3. Backbends: Bow Pose, Bridge Pose, Camel Pose 4. Warrior I Pose and Warrior II Pose 5. Sun Salutations will also warm the body during the chill of autumn After your practice, enjoy a long Savasana (Corpse Pose) to stabilize the moving energy of vata.

Use a neti pot to help keeps the lungs clear of congestion.

Apply oils to the skin to keep it moist. This practice, called oleation, reduces the vata emotions of anxiety, depression, fear, and nervousness.

Commit to a regular meditation practice to assist in quieting, centering and grounding the active vata mind.

Practice right nostril breathing: Close your left nostril using the ring finger on your right hand. Inhale through your right nostril for 6-8 seconds, then exhale through the same nostril for 5-7 seconds.

Repeat for 7-10 rounds, a few times a day. This will enhance the sun energy that helps keep the body warm as the temperature drops.

Source: www.gaiam.com YogaandSpaMagazine.com | FALL 2019

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Aliques Skin & Body Transformation is a unique oasis of calm that focuses on offering a wide selection of therapeutic, relaxing treatments. We were formed from the idea that corrective and calming treatments need to be performed in a nurturing, warm, and inviting space in order to truly be effective.

Services

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YogaandSpaMagazine.com | FALL 2019

OsteoStrong® works to promote skeletal strength which impacts the entire body in many ways using a process known as Osteogenic Loading. Sessions are quick, painless, and results are measurable and happen quickly.

The Importance of Bones

OsteoStrong Benefits May Include:

Bones are more important than you may think!

From our head to our toes, bones provide support for our bodies and help form our shape. They perform critical functions for the human body including facilitating movement, producing blood cells, storing and releasing minerals and fat, and protecting internal organs.

• Improved Bone Density • Improved Posture • Less Joint and Back Pain • Better Agility • Improved Muscle Strength • Improved Balance • Better Athletic Performance, at Any Level

Without a skeleton, you wouldn’t be able to move at all!

Bones and Muscles Work Together The central nervous system will not allow muscles to be stronger than bones can handle. This means no matter how much you work out, you will eventually plateau unless you trigger new bone tissue growth.

OsteoStrong offers a new technology that triggers new bone and muscle tissue growth, therefore increasing the strength of your skeletal frame. Joints are also positively affected due to the thickening of tendons and ligaments, often reducing or eliminating joint and back pain.

Sessions are Simple Our sessions take less than ten minutes! No special clothing is required, and you won’t even break a sweat. Whether you are looking for improvement in bone strength because of osteopenia/ osteoporosis, or you’re an athlete wanting an edge on your competition, OsteoStrong can improve your physical performance in ways you never thought possible, at almost any age (8yrs–92yrs)!

“I originally designed these devices to help my mother with her osteoporosis, and she now is in her 80s with healthy bone density. It is one of the first physical medicine products where you can take a high performance athlete, or a deconditioned elderly person—that’s the whole spectrum— and massively affect their physical performance, whether they’re carrying groceries or breaking a world record.”

— Dr. John Jaquish, PhD (Inventor of the OsteoStrong System)

Try a free OsteoStrong session including PEMF therapy on your 1st visit! Mention this article and we’ll also give you a FREE extra service! Available at any location listed below — call now to schedule your appointment with a certified session coach!

OsteoStrong Locations: OsteoStrong - Ballwin 110 Holloway Road / 636-697-3902 OsteoStrong - Chesterfield 1077 S. Woods Mill Road / 636-220-8080 OsteoStrong - Clayton 8201 Maryland Avenue / 314-541-5661 OsteoStrong - Creve Coeur 12333 Olive Boulevard / 314-300-6902

www.osteostrong.me

OsteoStrong - Ladue 9733 Clayton Road Opening October/November 2019 OsteoStrong - O’Fallon 44 Crossroads Plaza / 636-238-8696 OsteoStrong - Sunset Hills 10210 Watson Road / 314-501-2002 OsteoStrong - Telegraph 4282 Telegraph Road / 314-300-9851 Opening September 2019 YogaandSpaMagazine.com | FALL 2019

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WELLNESS

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our health is your greatest asset. Without good health you are unable to earn money, spend time with family, volunteer, or otherwise benefit those who rely on you.

This is not a particularly profound statement. Most people know what it is like to be “knocked down” for a few days due to an illness or while recovering from a medical procedure. In more extreme instances, chronic pain or illness can prevent someone from holding down a job or maintaining a social life at all. While some traumas are left entirely up to poor luck (motor vehicle accident, unsafe workplace conditions, etc.) the overwhelming majority of your health is determined by the small daily habits you have that build up over time in either a positive or negative way. In many ways, investing in your health is very similar to investing money for your retirement. Every dollar you spend on healthy choices now will benefit you in the future.

Does it not make sense to invest in your health a little bit each day, as early as you are able to? The short answer is YES, and by doing so you are ensuring a healthier and more financially secure future for yourself. Here are some of the research statistics that show just how valuable your preventative approach to health truly is: A Harvard Business School study found that in 2007 (during the height of the housing market collapse and the “Great Recession”) 57% of bankruptcies were due to medical bills.

The majority of those who declared bankruptcy were due to a lifestyle condition like heart disease and diabetes, and not from a sudden car accident or unavoidable trauma.

INVEST IN YOUR HEALTH!

By Dr. Nick Barnes

According to the United States Center for Medicare and Medicaid, the average American spent $10,345 on medical expenses in 2017. That includes insurance premiums, co-pays, deductibles and out of pocket expenses. This is almost double what citizens from the next most expensive country (England) pay each year. For all this money, the U.S. ranks 38th in the world in quality of health by the World Health Organization. Our system of only reacting to injury and illness after there is suffering is broken, and it is costing us hundreds of thousands of dollars over our lifetime.

Kaiser Permanente (one of the world’s largest insurance companies) found that for every $1 a company invested in workplace wellness initiatives, they saved almost $7 within 10 years.

True preventative healthcare doesn’t just make good sense, it makes for a good financial investment. Ensuring proper nerve function through chiropractic care and homecare exercises not only lowers the risk for medical expenses now, but ensures that money is spent on better investments. Eating properly sourced organic food and avoiding sugar significantly reduce the risk of developing heart disease, cancer, and diabetes down the road. Be smart—keep investing now and living the good life!

Yours in Health, Dr. Nick Barnes

Health From Within Family Chiropractic 9586 Manchester Rd St. Louis, MO, 63119 314-942-8608 HealthFromWithinSTL.com

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YogaandSpaMagazine.com | FALL 2019

The Five Habits

Your Body Actually Needs

By Shannon Hayes Buescher, MS, RD, LD

W

e are bombarded with so much information on what is right or wrong for your body. What you should be eating and what should be eliminated. What supplements to take and what exercise you should be doing. The problem with a lot of this information is that it is often the trending fad and the primary focus is on weight and not the actual health of your body. It has been shown that regardless of your size, these five things will optimize and improve the health of your body. Find out which one you may need to pay a little more attention to.

1

Eat your fruits and vegetables. Fruits and vegetables are loaded with fiber, vitamins and minerals and nutrients that help the well-being of your body. The more colorful, the more goodness you’re getting. These gifts from nature help to lower cholesterol, triglycerides, fight cancer and other diseases. The US dietary guideline recommends getting between 1½ to 2 cups of fruit and 2 to 2½ cups of vegetables a day. Keep in mind, if you have been a chronic dieter, the last thing you may want are fruits and vegetables. Just give yourself time and keep an open mind. Often you just need some space from these foods to shift wanting them for health reasons versus dieting and weight loss reasons.

Eventually, your body will be asking for them.

2

Move your body. The way exercise is promoted is primarily about weight and changing the exterior of your body. This is often the set up and when someone is “off” their diet or feels they aren’t getting “the results they want,” movement stops. The key is concentrating on what moving your body does for your body. It not only helps with stress, anxiety and sleep, but it also helps to keep your bones strong, lowers cholesterol

and blood sugars. Another big factor is to find something that you like doing. When you like the way it feels when you are moving your body and the after, you’ll have a better chance of staying with it. I always suggest trying to get four days of movement in a week-that way, you are active more days than not. Any other day over is a bonus but be sure to have rest days!

3 4

Limit your alcohol to the recommended amount. The recommended amount per day is two drinks for men and one drink for women. Excess alcohol has been shown to lead to chronic diseases and cancer.

Drink water. The goal of water is a minimum of eight, 8-oz cups a day. If you are more active and/or a sweater, you need more. Your urine color is a good gauge. The goal is clear to light yellow. If its medium to darker yellow-drink up!

Not drinking enough water can lead to headaches, lethargy and feeling a false sense of hunger.

5

Don’t smoke. Do I really need to say more about this?

Shannon Hayes Buescher, MS, RD, LD, has more than 15 years of experience working with people to help heal their relationship with food and their body. She is a certified Intuitive Eating Counselor who is passionate about helping people heal from the diet culture. She has a private practice, located in Chesterfield and offers individual or virtual sessions, as well as online Intuitive Eating groups. Visit her website at www.hayesnutrition.com

YogaandSpaMagazine.com | FALL 2019

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The Psychology of Mindfulness

By Dr. Katie Boyd

A

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s Yoga & Spa readers, you likely are familiar with mindfulness practice and its benefits. It’s probably not lost on you the deep relaxation you feel after that glorious Savasana. At the end of a yoga practice,

constantly running over events from the past (“I can’t believe I said that!”) or the future (“I don’t know what I’m going to do if…”) rather than focusing on what we are doing in the present moment. While this is very commonplace, it leaves us mentally

you’ve essentially completed an hour-anda-half long mindfulness practice. You’ve (ideally) left your worries outside the room and focused solely on your body movements as they occurred in the present moment.

But maybe you haven’t considered exactly why these types of mindful activities relax us or help to decrease anxiety or improve mood.

So how exactly does mindfulness help decrease anxiety or improve mood?

The answer is multifaceted, involving both physiological and psychological processes.

But let’s focus on the psychological processes. This requires some metacognition— thinking about your thinking. Stop for a minute and consider how much of your typical mental energy is spent thinking about the past or the future. Our mental energy is almost

checked-out to the past or future, causing us to live our present-moment lives on autopilot. Our bodies go on completing tasks in the present while our minds aren’t with us. This “mind-LESS-ness” often leads to errors, forgetting things or even clumsiness. People with significant anxiety may tend to be future-focusers, whereas people who tend to ruminate about the past may experience more depression.

Mindfulness practice is a tool to bring our minds to the present moment, focused on what we are doing or what is happening right here, right now. This present-focus allows us to fully engage and check-in with each moment, rather than going through the motions on autopilot. In our busy, modern lives, it is unrealistic to think one can be mindful 100% of the time. Of course, we have to think about the past

YogaandSpaMagazine.com | FALL 2019

and the future at times. But when we add in some moments throughout our days of focusing on the here and now, we find more moments of peace, relaxation, and calm. In part, this is because the past may be a minefield of memories that conjure emotions of guilt, shame, regret or anger.

And the future may produce anxiety, worry or fear of the unknown. But this exact moment, right here, right now? Most of the time THIS moment is okay, not producing any significant emotion.

In addition to mindfulness helping us stay focused on the present moment, mindfulness practice has the benefit of helping us tame negative thought spirals by being more aware of our thoughts and increasing our ability to focus attention where we want it to be. I often describe mindfulness practice as the “mental weightlifting” to improve our ability to focus attention and let go of unwanted thoughts.

Just like you’d hit the gym for bicep curls if you wanted bigger muscles, regular mindfulness practice can strengthen your “mental muscle” of the ability to focus attention on thoughts you want to have (positive, affirming thoughts) and let go of unwanted, negative thoughts. Each time you practice returning your thoughts to the present moment during mindfulness practice, you’ve just completed a sort of “mental bicep curl.” Do enough reps and your mental muscle will be stronger to focus attention where you want it to be and to let go of unwanted thoughts.

Dr. Katie Boyd is a Licensed Clinical Psychologist in private practice in St. Louis, MO. Dr. Boyd specializes in individual therapy with adults, with a focus on treating anxiety. Visit her website www.stlouisanxietypsychologist.com for more information.

The Health Benefits of

By Dr. Brenda Kingen

WHAT’S THE BIG DEAL?

It’s common to hear that water is essential for your health, but the amount we need and the source has been controversial for some time.

Water makes up approximately 60% of your body weight and is involved in many important functions, including: 1. It lubricates the joints. Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can lead to joint pain.

2. It forms saliva and mucus. Saliva helps us digest our food and keeps the mouth, nose and eyes moist.

3. It delivers oxygen throughout the body. Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty.

5. It cushions the brain, spinal cord and other sensitive tissues. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature.

7. The digestive system depends on it. The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste. Water is needed in the processes of sweating and removal of urine and feces.

9. It helps maintain blood pressure. A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it. When dehydrated, airways are restricted by the body to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible. These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage. The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise.

14. Weight loss. Water may also help with weight loss if it is consumed instead of sweetened juices and sodas. "Preloading" with water before meals can help prevent overeating by creating a sense of fullness.

You get most of your water from drinking “clean” beverages. Food, especially fruits and veggies, also contribute a small amount to your daily water intake. The most common recommendation for how much water to consume per day is “half your body weight in ounces.”

Dr. Brenda Kingen has 26 years of experience.

She utilizes chiropractic adjustments, active release technique, acupuncture and laser therapy in her practice.

Kingen Chiropractic Wellness Center 2001 S. Hanley Rd., Ste. 220 Brentwood, MO 63144 314-646-0013 YogaandSpaMagazine.com | FALL 2019

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The Damaging Health Effects of a Lack of Sleep Feeling sleep deprived? You probably are. A lack of sleep affects more than a third of American adults, according to the Centers for Disease Control.

If you’re experiencing symptoms of sleep deprivation like chronic fatigue, struggling with concentration, and even feeling hungrier than usual, you may be suffering from a lack of sleep.

And not getting enough sleep can put your mental and physical health at risk.

What Are The Signs of Sleep Deprivation?

When you’re not getting enough sleep, it’s pretty clear. Obviously, you’ll feel tired, overall fatigued, and may even doze off when you’re not expecting to do so.

These are some of the signs you’re facing sleep deprivation: • Weight gain • Irritability • Difficulty concentrating or focusing • Impaired memory • Moodiness • Impulsiveness • Impaired motor skills • Feeling emotional • Getting sick

What Happens When You’re Sleep Deprived?

Sleep deprivation can have serious consequences. While we all skip a few hours here and there, a chronic sleep problem could profoundly affect your health, putting you at a higher risk of diabetes, high blood pressure, heart disease, and mental health disorders. Some of the damaging health effects of a lack of sleep include: • Increased risk of accidents, especially car accidents • Increased risk of high blood pressure • Increased risk of diabetes • Increased risk of heart disease • Overall increased risk of death • Weight gain due to hormone imbalance • Impaired balance and coordination • Mood changes, which can lead to anxiety or depression • Weakened immunity, which can make you more likely to catch viruses • Trouble with long or short term memory 28

YogaandSpaMagazine.com | FALL 2019

By Amy Highland

• Lowered sex drive due to a drop in testosterone levels • Difficulty concentrating or solving problems • Accelerated skin aging • Accelerated brain aging Overall, your health suffers when you don’t get enough sleep, making sleep deprivation a serious condition that warrants your attention — and action.

What You Can Do About Sleep Deprivation

Though sleep deprivation is common, it’s not a condition you can just accept and ignore. Like any serious condition, it requires treatment, which may include lifestyle changes and therapy.

These are some of the ways you can improve your sleep health and get the rest you need to be healthy: Assess your sleep habits. Maintaining healthy sleep habits can help you practice good sleep hygiene. That includes doing things like creating a regular bedtime routine you go through each night, following a consistent sleep schedule that

gives you enough time to sleep each night, and avoiding major sleep pitfalls. Some of the key sleep pitfalls to avoid include late night screen time, consuming caffeine too late in the day, or drinking alcohol before bed.

Get treatment for sleep disorders. Sleep deprivation could be caused by poor sleep habits, a demanding schedule, or even a sleep disorder. If you’re struggling to sleep on a regular basis, even when you’re giving yourself enough time to sleep, you might have a sleep disorder such as insomnia or sleep apnea. Sleep disorders require treatment, so it’s important to talk to your doctor about how you’re struggling with sleep.

Be active during the day.

Staying active during the daytime can help you sleep better at night and keep your circadian rhythm aligned well. Exposure to light — especially sunlight — can send a signal to your brain that it’s daytime and time to be alert, so you’ll be better prepared to get to sleep when it’s darker and an appropriate time for rest. If you struggle to get enough light exposure, or feel you need a little boost in this department, light therapy is an option and can help with circadian rhythm alignment.

Get relaxed before bed. Winding down before bed can help you doze off better. If you’re feeling anxious or just have a hard time transitioning to sleeping, try classic relaxation therapies such as meditation, yoga, or even aromatherapy and journaling, which can help you get in the right state of mind for relaxation and rest.

It’s normal to struggle with sleep now and then, but you should get help if you’re experiencing a serious lack of sleep that could affect your health, sometimes in permanently damaging ways. Consider improving your sleep hygiene and seeking out treatment for any sleep disorders that make it difficult to get the rest you need to be healthy.

Amy Highland is a sleep expert at SleepHelp.org.

She loves taking naps during thunderstorms and cuddling up with a blanket, book, and cats.

YogaandSpaMagazine.com | FALL 2019

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FOOD for THOUGHT

Asparagus + Broccolini + Sausage Pizza (with Nordic Pizza Dough)

Vegetable, Protein and Carbs. The perfect life balance.

(And throw a fried egg on top and you just won the lottery.)

INGREDIENTS Nordic Pizza Dough:

Toppings:

• 2 oz rapid rise yeast

• 1 lb spicy Italian sausage (casings removed)

• 2 tsp sugar

• 1 bunch asparagus, ends trimmed and then cut into thirds

• 2 tsp kosher salt • 3½ tbsp olive oil

• 1 bunch broccolini, sliced lengthwise in half

• 1¼ cup warm water

• 1 yellow onion, sliced into thin strips

• 3¼ cups bread flour plus extra for dusting

• 8 oz fresh mozzarella cheese sliced thinly

• 1 tbsp minced garlic • ⅔ cup parmesan cheese • Salt and pepper to taste • Red pepper flakes (sprinkle)

INSTRUCTIONS Dough:

Toppings:

1. Mix yeast, sugar, salt and oil together with 1¼ cup warm water in a bowl of a stand mixer.

9. While dough is rising, in a large skillet over medium high heat brown your sausage.

2. Let sit for 5 minutes.

10. Once sausage has finished browning, remove sausage, leaving the fat still in the pan.

3. Next add the flour little by little working with the dough hook until the dough is firm and elastic.

4. Cover with a clean dish towel and leave to rise for about 30 minutes or until dough doubles in size.

5. Preheat oven to 425 degrees and place two baking sheets inside.

6. Divide dough into two parts and shape according to type of pizza you want to make.

7. Next add each dough to preheated baking sheets and then add toppings (prepared with steps 9-14) and continue to bake until pizza crust is golden.

8. Transfer straight away to a wire rack and serve immediately.

11. Add your onion and let sauté and caramelize for about 15 minutes (or until onion starts to turn more brown in color).

12. Add your garlic and cook fragrant (about 30 seconds) and then add your asparagus and broccolini.

13. Cover and let cook for about 7 minutes (they will finish cooking in the oven with the pizza).

14. Remove from heat and set aside.

15. Next once dough has been rolled out and added to baking sheet add layers of first mozzarella and then sausage, asparagus, onion and broccolini. Next add a few more slices of mozzarella on top along with parmesan (dividing all ingredients evenly).

16. Drizzle a little bit of olive oil and a sprinkling of salt and pepper (can add more once it finishes baking).

17. Bake in oven for about 12-14 minutes or until crust is golden brown.

www.mylavenderblues.com @mylavenderblues Photo by Julia Calleo

18. Remove and sprinkle with some flaky salt and red pepper flakes. Eat! YogaandSpaMagazine.com | FALL 2019

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Health & Wellness | Beauty | Travel | Lifestyle

Upcoming Highlights

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!

Join us

CREATE STRENGTH. BUILD STABILITY. INCREASE FLEXIBILTY. IMPROVE MOOD. REDUCE PAIN. ENHANCE REHAB. Clients love our fully personalized Pilates and training sessions — taught by certified experts with a passion for physical fitness and overall well-being. We offer small-group classes and one-on-one appointments in an upscale, welcoming atmosphere that serves all ages, body types, and goals. We also offer specialized training for tennis and golf.

Heather Epperly, founder Nationally certified in Pilates, group exercise, yoga, functional movement, sports nutrition, tennis and golf training and spinning.

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YogaandSpaMagazine.com | FALL 2019

HEART & SOUL

What is a COACH, and do you need one?

By Lynn Schroeder. BHC, MAPS

Maybe you’re a woman trying to balance it all but feel like you’re failing and are ridden with “mom guilt”. Maybe somewhere along the way you lost confidence in the woman you were made to be.

Maybe you’re stuck in the “comparison trap” and think you never measure up. Maybe you think that beauty is what’s on the outside and not what’s on the inside. Maybe you’re an entrepreneur who wants to grow your business faster while also building stronger relationships and a richer life. Or, maybe you’re simply tired of putting everyone else’s needs first and want more for yourself.

If you related to any of these “maybes”, I would love to help you and be your coach.

A COACH IS SOMEONE WHO HELPS YOU:

◆ See that you have much to contribute to life ◆ Look at your life as a hero’s journey

◆ Discover what holds meaning and purpose for you ◆ Identify your core strengths and values ◆ Create goals that come alive with meaning and excitement ◆ Reach your goals with clarity, focus, ease and grace

THE COACH’S ROLE:

◆ To create a powerful partnership with you ◆ To help you gain clarity and focus about what you want and how to take action to do it ◆ To be a person in your corner to support you throughout this coaching experience ◆ To help you develop strategies and solutions that move you through obstacles toward meaningful goals that reflect your most valued intentions ◆ To create structure and certainty in the process, as well as confidentiality, safety and respect ◆ To keep the agreements of the contract

I’ve dedicated a large portion of my professional focus to coaching business professionals to achieve more and accelerate their results. I also help coach people through life’s transitions, overcome their limiting beliefs and help clients who are seeking to become more confident.

I’m passionate about helping women BELIEVE in themselves, take a chance on themselves and truly understand how valuable they are to this world. It’s time to take control of your thoughts, your actions and your life. It’s time to live the life you know you’re meant to live.

If you’re willing to do the deep digging your soul has been craving, you can make shifts in ways you didn’t even know you could shift and finally start living a life you’re excited about.

Contact me today and get ready to transform!

Lynn Schroeder BHC certified Life Coach MAPS certified Business Coach www.LynnSchroeder.com Lynn@LynnSchroeder.com 314.280.9569 YogaandSpaMagazine.com | FALL 2019

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Have you ever felt overwhelmed?

When there is so much going on in your life that you have no idea where to turn or what to do next?

Feeling OVERWHELMED? How to Avoid Self-sabotage

By Valerie Carr CHC, CLC

S

tress and responsibilities that overwhelm us make virtually everything in our life seem like more than we can handle. When we are overwhelmed, even the goals we have set to better our situation, suddenly become a burden. We disappointingly view our dreams as one more thing on our “to-do” list.

Unfortunately, this is where sabotage finds an in and begins to destroy the hard work and efforts we have put forth, by setting in doubt.

When our goal seems unattainable, because it’s buried beneath stress and responsibilities, we begin to flirt with quitting. We experience doubt and question whether it’s too much and more than we can handle. The overwhelming feeling of confusion becomes so great the best thing we feel we can do is to quit. However, just maybe, right then at that moment, we are about to experience our breakthrough. By succumbing to the emotions of overwhelm and choosing to quit, we miss the opportunity to find out what comes next.

Overwhelm is often a product of over-commitment. We add and take on more and more responsibilities without evaluating whether we have the time to devote the proper attention to each new obligation. By taking on too much at one time, we can neither honor our own desires nor adequately attend to our duties.

Overwhelm and over-commitment may not always be a product of our agendas and schedules. Sometimes, we become bogged down with commitments due to an unforeseen event. Regrettably, it is often the unexpected that can throw us into turmoil, more than the expected.

It is essential to understand and accept that on the road to pursuing change, life is full of detours and speed bumps. How we handle these roadblocks determines how we succeed. Avoiding them or steering around them in an attempt to make the route more comfortable, more often than not produces a longer, harder way. When we face speed bumps in life head-on with resolve and courage, we find resilience and strength we never knew we had.

By taking steps today to analyze and overcome your feelings of overwhelm, you free your mind and spirit to continue to pursue what dreams and goals you desire.

Overcoming overwhelm may require you to analyze what you’ve been allowing to take space in your life and begin to make alterations. It may require you to stretch your comfort, your perseverance and your determination as never before. But, don’t forget, it is in the challenging and trying times that our character is not only tested; it is defined.

I have listed five steps for you to begin the process of overcoming overwhelm and taking back control from sabotage that has led you to believe there’s nowhere to start.

5 Tips to Help You Cope 1. Breathe! Take deep, long, cleansing breaths and slow your thoughts down. By slowing down, we often find clarity.

2. Write! Dump every racing thought you have on to paper. Writing creates a visual, and that visual provides a tool to organize and compartmentalize our thoughts. By clearing our minds, we often see that what we thought was beyond our capabilities is much more manageable in the end.

3. Don’t Eat the Elephant in One Bite.

Break your ultimate goal, idea, or dream into smaller goals to focus on. These smaller goals are more achievable, less overwhelming and continue moving you in the right direction.

4. Honor Your Yes and No. Taking on too

much responsibility can cloud our vision. By accepting that we have limitations, we can then accept commitments that are in alignment with our capabilities.

5. Give Yourself Some Slack. Ease up on

yourself and your time frame. Allow the process to take its time. By relieving pressure, you allow for things to open and happen more naturally.

If you are ready to take back control of your life and stop sabotaging behavior, download my free E-book, From Sabotage to Success, at www.vcwellnessllc.com.

Valerie Carr CHC, CLC is a functional nutrition and wellness coach who works with women to overcome sabotage and limited beliefs in order to achieve health, weight, and life goals. She can be reached at www.vcwellnessllc.com and at valerie@valeriecarr. com.

YogaandSpaMagazine.com | FALL 2019

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TRAVEL

Why Vacations Make You a Healthier Person

By Amy Kemper Vacations Supervisor at Adelman Vacations

Yoga & Spa: Hi, Amy! Tell us a little bit about yourself and how you got involved with Adelman Vacations.

Amy Kemper: I am a mom to a smart and funny 9-year-old boy; I have a supportive husband and a career that I am passionate about.

Adelman Vacations is a family-owned company that opened with one office 35 years ago and we have grown to be one of the top 20 travel companies in the United States. We have a proven worldwide network of vendors and are experts at making dreams come true. I am very grateful for both my family and my work family.

Y&S: That’s great! In your opinion, where’s the one place you think everyone should travel at least once?

AK: The Hawaiian Islands. I was lucky enough to go for work, touring several of the resorts through Waikiki and exploring Oahu. The culture, history, beaches, waterfalls, pineapples and the indescribable aloha spirit make this a destination with something for everyone. I urge you to find out for yourself why Hawaii is consistently ranked as the least stressed and happiest state in America!

Y&S: That sounds beautiful. Is that your favorite vacation spot?

AK: Truly, my favorite vacation spot is anywhere I go with my son. He sees the world with an open mind and heart – it is a good reminder to me that there is much more to the world than just what is going on in my neighborhood. But if I must choose one spot, it would be on a secluded beach, in a lounge chair, on a quiet morning, listening to the waves crash and the birds singing. A great way to experience this is by taking a kayak from Sandals Grande St. Lucia and heading to their private island as the sun is coming up. With our busy lives, it is important to put ourselves in situations where there is nothing to do but sit and center your mind.

Y&S: Do you think vacations help make you a healthier person?

AK: YES! Vacations relieve stress! Less stress means fewer health-related problems. Having time away from your everyday responsibilities is a key factor to having a healthier heart and mind.

Vacations stave off burnout and you can get a fresh perspective for problem solving and increase your productivity. Vacations also strengthen bonds – with your friends, your family and increase your connection to the world.

If you are looking for a vacation specifically to focus on discovering your best self and staying healthy, the brand new Miraval Austin Resort & Spa in Austin, Texas would be a great choice. Their awardwinning experiences range from meditation, spirit and soul classes, yoga, nutrition, and an incredible spa.

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The Hawaiian Islands

Y&S: Some resorts/vacation spots aren’t geared toward health & wellness. What are some things you can do on a vacation that help you stay active and healthy?

AK: We are partners with several gorgeous resorts that make staying active and healthy easy. If you would like a gym with an ocean view, yoga on the beach, a top of the line spa facility and healthy menus we’ve got you covered! Volunteering during travel has become very popular as well. Taking a day to clean a beach or rebuild a school will help keep you active and increases your connection to your surroundings. But there are also simple choices you can make too, like hiking through a National Park, swimming in the ocean or skipping that second strawberry daiquiri!

Y&S: Vacations are meant to help you relax, but sometimes end up being more stressful because of all the planning. How can Adelman Vacations help reduce the planning stress of a vacation?

AK: The most important thing to me is to understand what will make a great trip for my clients. Everyone has different wants, needs and things they want to come home and brag to their friends about!

So, I always start with a long chat! It’s critical to know what people dream of, what are their hobbies, what they’ve done in the past and loved – or not. Then, I can reach out to my worldwide vendors to build a custom itinerary based on their specific desires. I handle all the paperwork and the deadlines. I will also track your trip when you are away, so you are never on your own and I am here if you need me. Planning a vacation should not be stressful!

Y&S: Wow, that sounds like a breeze! Last thing: give the readers some advice from an expert traveler. What is your number one must-have in your carry-on bag?

AK: My number one must-have in my carry-on is an empty cup with a lid that I can fill after I get through security. Your body can lose 4 cups of water during a flight, so it is very important to stay hydrated!

I also bring a little bottle of Woolite® with me, it’s great for rinsing swimsuits and nice to have just in case a bag goes missing!

Another great tip is that Adelman Vacations’ clients receive a $50 Adelman Vacations gift card for EVERY new to Adelman client they refer. When the newly referred client makes their final payment, the gift card is yours! I have had clients cash in hundreds of dollars’ worth of cards on their trip!

So, are you ready for vacation? Please give me a call; I would love to talk to you about your next adventure!

Amy Kemper is married to Bryan and has a 9-year-old son and two cats. She maintains an active lifestyle being involved with her son’s sports teams and of course, exploring the world! akemper@adelmantravel.com 314-432-6020 or 1-800-325-4792

Taste & Travel The Hermann Wine Trail

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T

he Hermann Wine Trail is a group of seven family-owned wineries located in the beautiful Hermann, Missouri area. From quaint country farm settings to historic majestic wine cellars, you will experience our rich history and a variety of wine styles. Open year-round, you can enjoy daily wine tastings and participate in five trail events featuring wine and food pairings.

Adam Puchta Winery

A tradition of fine winemaking begun in 1855 by Adam Puchta is continued today by his great-great grandson.

Missouri’s oldest family farm winery is located along a creek in the beautiful Frene Valley just two miles southwest of Hermann.

1947 Frene Creek Road Hermann, MO 65041 | 573-486-5596 www.adampuchtawine.com

Bias Vineyards and Winery

Bias Vineyards and Winery, a small family-owned winery near Berger, produces wine from vineyards just 600 feet from the winery, which allows harvest and crush to take place when grapes are at their peak. Pressing, fermentation, aging and bottling are all performed at the winery as well.

3166 Hwy B Berger, MO 63014 | 573-834-5475 www.biaswinery.com

Dierberg Star Lane

Learn more about three California vineyards with a Hermann connection.

Dierberg Estate Vineyards lies close to the Pacific Ocean in California’s Central Coast wine region. The vineyards provide both Pinot Noir and Chardonnay for Dierberg Estate wines. Star Lane Vineyards at the far eastern end of the Santa Ynez Valley is both the warmest and the highest elevation vineyard in the appellation.

Three Saints wines are made from grapes carefully selected from the Dierberg Family’s vineyards in three of Santa Barbara County’s premium wine growing regions: Santa Maria Valley, Santa Rita Hills and Santa Ynez Valley.

338 E. First St. Hermann, MO 65041 | 573-486-1182 www.hermannhofinc.com

Hermannhof Winery

Hermannhof’s 10 stone cellars and brick superstructure are among the early Hermann buildings on the National Register of Historic Places.

In 1978, the Hermannhof Cellars were purchased by the James Dierberg family and renewal began. Today, the winery has a production capacity of 50,000 gallons. Hermannhof is a two-time winner of the Brown-Foreman Trophy for “Best New World White Wine.”

338 E. First Street Hermann, MO 65041 | 573-486-5959 www.hermannhofinc.com

OakGlenn Vineyards & Winery

Tucked high and away on the bluffs of the Missouri River, OakGlenn offers a breathtaking countryside view.

OakGlenn was owned in 1859 by internationally known horticulturist and vintner, George Husmann. The George Husmann Wine Pavilion, open daily, offers a large selection of premium wines. Live entertainment most Saturdays in the summer and fall.

1104 OakGlenn Place Hermann, MO 65041 | 573-486-5057 www.oakglenn.com

Röbller Vineyard

Röbller Vineyard is located in the picturesque countryside just east of New Haven, where rich deep soils and gentle slopes provide excellent growing conditions and spectacular views. Families are always welcome— it’s common to find a kite in the sky, one of our dogs on the deck and the winemaker pouring the day’s samples.

Pack up the kids and the picnic basket for a day to remember.

Stone Hill Winery

Perched on a hill overlooking Hermann, Stone Hill Winery & Restaurant is one of the most popular tourist attractions in Missouri Wine Country. Guests enjoy guided tours of the winery’s cavernous arched underground cellars, three tasting rooms, and a spacious gift shop.

German specialties highlight an eclectic menu at Vintage Restaurant, located in the winery’s original stable and carriage house.

1110 Stone Hill Hwy. Hermann, MO 65041 | 573-486-222 www.stonehillwinery.com

We invite guests to visit and explore Hermann wine country anytime of the year! The Hermann Wine Trail wineries offer award winning wines, beautiful views, and small town hospitality! Visit for a day or a weekend and explore them all! For more details, help in planning your trip, special pairing events, and more contact: 150A Market St. Hermann, MO 65041 | 800-932-8687 www.hermannwinetrail.com

275 Röbller Vineyard Rd. New Haven, MO 63068 | 573-237-3986 www.robllerwines.com YogaandSpaMagazine.com | FALL 2019

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YogaandSpaMagazine.com | FALL 2019

HEALTHY PETS

There’s nothing like the crisp, cool air and luscious foliage to get you excited for the changing seasons.

Your pet, too, is probably welcoming a break from summer's hot, sticky weather. But fall is also a time of lurking dangers for our furry friends. From household poisons to cold weather hazards, there are important safety issues to consider.

General Pet Care Below are some tips to keep your pet happy and healthy during the autumn months.

Be Cautious of Rodenticides and Cold Weather Poisons The use of rat and mouse poisons increase in the fall as rodents seek shelter from the cooler temperatures by attempting to move indoors. Rodenticides are highly toxic to pets and, if ingested, the results could be fatal. If you must use these products, please do so with extreme caution and put them in places inaccessible to your pets.

Many people choose fall as the time to change their car's engine coolant. Ethylene glycol-based coolants are highly toxic, so spills should be cleaned up immediately.

Consider switching to propylene glycol-based coolants— though they aren't completely nontoxic, they are much less toxic than other engine coolants.

Keep School Supplies Out of Paws’ Reach Fall is back-to-school time, and those of you with young children know that means stocking up on items like glue sticks, pencils and magic markers. Although these items are considered low toxicity to pets, gastrointestinal upset and blockages can occur if ingested. Be sure your children keep their school supplies out of your pet’s reach.

Steer Clear of Mushrooms Fall and spring are mushroom seasons. While 99% of mushrooms have little or no toxicity, the 1% that are highly toxic can cause life-threatening problems in pets.

Since most toxic mushrooms are difficult to distinguish from nontoxic ones, the best way to prevent pets from ingesting these poisonous plants is to keep them away from areas where any mushrooms are growing. Please visit our Poisonous Plants page for more information.

Contact your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 immediately if you witness your pet eating a wild mushroom.

Watch Out for Wildlife Autumn is the season when snakes are preparing for hibernation, increasing the possibility of bites to those unlucky pets who find themselves in the wrong place at the wrong time. Pet parents should know what kinds of venomous snakes may be lurking in their environment— and where those snakes are most likely to be found—so pets can be kept out of those areas.

Source: ASPCA (American Society for the Prevention of Cruelty to Animals) www.aspca.org YogaandSpaMagazine.com | FALL 2019

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Where's

Yoga &

Spa ?

Becca Van Ess of Fenton

Orcas Island, WA

Cheri Keller of Chesterfield, MO in Aspen, CO

Stacy Oliver of Kirkwood

Loretta Mullins of Clayton

Truckee, CA

Washington, MO

Marguerite Koch Striler of Des Peres

Lake Tahoe, CA 42

YogaandSpaMagazine.com | FALL 2019

Cheri Keller of Chesterfield

Aspen, CO

YOGA & SPA Resource Guide Recognized by Yoga & Spa magazine for creating an atmosphere with that little “something” you can’t describe, but must experience.

Ballwin

Des Peres

Richmond Heights

Precision Massage 2224 Mason Lane www.precision-massage.com

Go! Spa 11735 Manchester Rd www.gospagirl.com

Aquarius Wellness, Center for Healing Arts 7750 Clayton Rd #103 www.aquariuswellness.com

Brentwood Joy of Yoga A Center for Healing 8918 Manchester Rd www.joyofyogastl.com Radiance Float + Wellness 2001 S Hanley Rd, # 22 www.radiancestl.com

Clayton Pure Hot Yoga St. Louis 6630 Clayton Rd www.yogastlouis.com Wellbridge Athletic Club and Spa 7676 Forsyth Blvd, Suite 100 www.wellbridge-athletic-club-andspa-clayton/spa

Chesterfield Feel Good Infrared 125 Chesterfield Towne Center www.feelgoodinfrared.com Performance Pilates 703 Long Rd Crossing Dr #1 www.performancepilatesstl.com

Modern Acupuncture 12133 Manchester Rd www.modernacupuncture.com/ missouri/des-peres Pilates & Custom Fitness 13200 Manchester Rd, Ste 100 www.pilatesandcustomfitness.com Yoga Six 12360 Manchester Rd #206 www.yogasix.com/studio/ des-peres.com

Kirkwood Nouveau MedSpa 320 S Kirkwood Rd, Suite 104 www.NouveauMedSpa.com Sweet Peace Yoga 142 W Monroe Ave www.sweetpeaceyoga.com

Ladue The Pilates Center of St. Louis 9825 Clayton Rd www.pilatescenterstl.com

Oakville

Sumits Hot Yoga 17668 Chesterfield Airport Rd www.sumitsyogastl.com

Agape Yoga Studio 5445 Telegraph Rd #117 www.agapeyogastudio.com

Valley Yoga 131 Chesterfield Towne Center www.valley-yoga.com

O’Fallon Serenity Now Float Spa 7760 Winghaven Blvd www.serenitynowfloatspa.com

St. Charles Birch Botanical Spa 2440 Executive Drive, Suite 102 www.birchbotanicalspa.com Jane’s House of Well Being 1112 1st Capitol Dr www.janeshousestudio.com

St. Louis Blue Sky Yoga 3525 Watson Rd www.blueskyyogastl.com IMX Pilates & Fitness 608 N. McKnight Rd www.imxpilatesSTL.com Yoga Source 6170 Delmar Blvd www.stlouisyogasource.com

Town & Country Aliques Skin & Body Transformation 12813 Flushing Meadows Dr #140 www.aliquesskinandbody transformation.com

Wentzville Detox Yoga 1155 Wentzville Pkwy Suite 107-109 www.detoxyogastudios.com

Wildwood Wildwood Yoga & Wellness 17237 New College Ave www.wwyogastl.com YogaandSpaMagazine.com | FALL 2019

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Yoga & Spa Magazine 2463 Schuetz Road Maryland Heights, MO 63043

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