Set Me Free Am I Sick Enough? How to Stop Delaying Recovery? How to get started with Recovery? Live Love and Eat I S S U E 1 0 1 / J U L Y 2 0 2 4 Health|Wellbeing|Nutrition FROM COMPLIANCE TO EMPOWERMENT: REDISCOVERING THE TRUE MENTAL HEALTH EXPERT Authentic Trust: How to Uncover what you Truly Believe THE ESSENTIAL GUIDE TO USING SUN TAN LOTION The State of Overwhelm It All Starts With Your FeetWake Up The Foot Muscles The Dog Days of Summer and Surviving July “4TH OF JULY RECIPES FOR THE WHOLE FAMILY Aging With Delight......
WHAT IS INSIDE AUTHENTIC TRUST: HOW TO UNCOVER WHAT YOU TRULY BELIEVE AGING WITH DELIGHT 03 EDITOR'S NOTE 25 30 04 MEET OUR CONTRIBUTORS 08 44 SET ME FREE EXCLUSIVE! THE STATE OF OVERWHELM 33 AM I SICK ENOUGH? HOW TO STOP DELAYING RECOVERY? HOW TO GET STARTED WITH RECOVERY? L I V E L O V E A N D E A T I S S U E 1 0 1 THE DOG DAYS OF SUMMER AND SURVIVING JULY 12 IT ALL STARTS WITH YOUR FEETWAKE UP THE FOOT MUSCLES 47 THE ESSENTIAL GUIDE TO USING SUN TAN LOTION 52 FROM COMPLIANCE TO EMPOWERMENT: REDISCOVERING THE TRUE MENTAL HEALTH EXPERT 18
EDITOR’S NOTE NEW STORIES, NEW WRITERS Dear Readers, Welcome to the July issue of our magazine! This month, we are excited to bring you a vibrant collection of articles, stories, and features that celebrate the essence of summer and the spirit of exploration. As the days grow longer and the sun shines brighter, July is the perfect time to embrace the outdoors and indulge in new adventures. In this issue, we delve into the heart of summer, wellness, and lifestyle. From refreshing summer recipes, we have curated content to inspire you to make the most of this beautiful season. Our wellness section is packed with advice on staying healthy and active during summer. Learn about the benefits of outdoor workouts, the importance of hydration, and effective sun protection strategies. Dive into a selection of mouth-watering recipes that are perfect for summer gatherings. From light salads to refreshing drinks, our culinary team has created dishes celebrating seasonal flavors and ingredients. Stay stylish with our summer fashion guide, featuring the latest trends and must-have pieces for your wardrobe. Our beauty experts also share tips on maintaining a fresh, sun-kissed look while protecting your skin from the harsh rays. As we move through the summer, we remain committed to bringing you engaging, relevant, and high-quality content. We are constantly evolving and adapting to meet your interests and needs, and we always welcome your feedback and suggestions. Thank you for being a part of our community. Your continued support and engagement inspire us to strive for excellence in every issue. Wishing you a joyful and adventurous July! Warm regards, Managing Editor Bernadine Otto Editor-in-Chief CONTACT US 4497 Wyndtree Drive West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com Bernadine Otto Bernadine Otto Bernadine Otto
Our Team Jace Jacobs Managing Editor Weight loss coach Victoria Kleinsman Food Freedom Body Love Coach Dr. Danielle Litoff Doctor of Physical Therapy and Health Coach Bernadine Otto Author/Happy Mindset Poet Judy Brown Health and Wellness coach Sherry Parks Money Mindset Coach Linda Watson Astrologer & Soul Guide Copyright © 2024 Bernadine Otto. All rights reserved. Published by Live Love and Eat Issn 2689-7741 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com Jennifer Millard-Schmitz MS, LPC Kim Klein Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. Mental Health Therapist & Empowerment Expert
DOG DAYS OF SUMMER The term “Dog Days” traditionally refers to a period of particularly hot and humid weather occurring during the summer months of July and August in the Northern Hemisphere. INDEPENDENCE DAY On the fourth of July, we celebrate the adoption of the Declaration of Independence in 1776. Don’t forget to raise the flag! INTERNATIONAL DAY OF FRIENDSHIP The International Day of Fr iendship was proc laimed in 2011 by the UN General As sembly with the idea that f r iendship between peoples , count r ies , cultures and individual s can inspi re peace effor t s and build br idges between communities .
Choose your style Nfsion Women's Summer Casual Loose Tank Jumpsuit Sleeveless Crewneck Long Pants Jumpsuit ANRABESS Womens Summer Ruffle Sleeve V Neck Midi Dress 2024 Fashion Casual Fit Flowy Tiered Boho Beach Vacation Sundress WESIDOM Womens 2024 Summer 2 Piece Set Linen Tank+Shorts Two Piece Vacation Outfits Casual Trendy Tracksuits
SET MEFREE BY JACE JACOBS Exposure to new ideas can be fun. Exposure to new ideas with an open mind is a beautiful thing. You can take what is useful for you and leave the rest behind. I've found this very beneficial on my journey. Yesterday, brought awareness. Things didn't always go my way. I've learned through many experiences as I hang out each day. I'm a fan of the author Dolores Cannon. I've read many of her books over the years. Five Lives Remembered and Keepers of the Garden were fun books to read and down the rabbit hole I went. I'm also a big fan of Mathew McConaughey's Green Lights book. I love his storytelling. I love learning when I read and being exposed to things that feel good. I experience all emotions and at the same time, I'm always climbing my way back up the vibrational ladder to love and joy. Below is a poem from my book, Feel Better Now. I was influenced to write the poem based on my exposure to the teachings of Dolores Cannon. The words inspire me to take responsibility and create more love and joy in my life. May these words be of value to you as well. Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com. Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life. Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of a spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs
Just another lesson The one I set up for me Free will yet unaware Success and I'm set free So many options available Each and every day Shall I walk down easy street Or shall I choose another way The end result is karma Leaning bad or tilted good It's my eternal responsibility This much is understood So I'll take my chances Raising the vibration around me It's just another lesson High vibes that will set me free *** What books or authors do you enjoy? More importantly, how do you feel when you read them? Happiness and Harmony. Namaste, Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing Set Me Free
HEALTH AND WELLNESS TIPS Healthy Travel Tips for the Summer
Get Enough Sleep: Aim for 7-9 hours of sleep per night. Relaxation Techniques: Practice deep breathing, meditation, or yoga to stay relaxed. Maintain a Healthy Diet Healthy Snacks: Pack nuts, fruits, and other healthy snacks. Local Cuisine: Enjoy local food, but be mindful of food hygiene and try to balance indulgent meals with healthier options. Manage Stress and Sleep Health and Safety Pack a First Aid Kit: Include basic supplies like band-aids, antiseptic wipes, and any personal medications. Stay Informed: Be aware of any health advisories or necessary vaccinations for your destination. Stay active Explore by Foot or Bike: Walking or biking can be a great way to see new places. Stretch Regularly: Especially if you're sitting for long periods while traveling. General Tips Travel Insurance: Consider getting travel insurance that covers health emergencies. Local Health Facilities: Know the location of nearby hospitals or clinics. By following these tips, you can enjoy a healthy and enjoyable summer trip! Stay Hydrated Drink Plenty of Water: Keep a reusable water bottle with you and drink water regularly. Electrolytes: Consider carrying electrolyte tablets or drinks, especially if you'll be sweating a lot.
THE DOG DAYS OF SUMMER AND SURVIVING JULY July is the second month of summer and the beginning of what was commonly known as the “dog days of summer.”I used to think this was a reference to the intense heat of mid-summer, which was not fit for a dog, creating feelings of lethargy. I’ve come to find out that this term actually refers to a particularly bright star that rises and sets with the Sun during this time of the year and is known as Sirius or the Dog Star. This star is responsible for the expression “dog days.” It is also extremely interesting to note that Sirius was the name of the dog of Orion, the mythical hunter, who has his own constellation and reinforces the Dog Star’s association with dogs. The Dog Star is the second brightest star that can be seen by the naked eye, so take a look up at the night sky between July 3rd and August 11th to see this shining star. By Linda Watson
Pisces is the sign of compassion, intuition, and spirituality. This is a very watery and imaginative energy. When Saturn is in this sign, it can create situations in which you are less confident, perhaps even a bit fearful and self-conscious about making the right decisions. However, what Saturn is encouraging us to do is become serious about what we have been dreaming of and use that powerful Pisces intuition to lead us forward. To embrace the softer and more sensitive energy of Pisces as you plan your next move. First of all, Saturn represents perseverance, discipline, and following the rules. This is the planet that sets boundaries and limitations. He shows us where we need to be responsible and make mature decisions in our life. Let’s take a look at what is happening during this sultry month of July. On July 2nd, Neptune Retrograde begins. We now have two planets, Saturn and Neptune, in retrograde motion and both in the sign of Pisces. Saturn is stationed retrograde from June 29th until November 15th, and Neptune is retrograde in her own sign until December 7th. What does this mean and how do we move through this with a higher awareness? What we need to do during the Saturn Retrograde period is connect more deeply to the areas of intuition, spirituality, imagination, and creativity that Pisces brings to the table. It can allow us to bring more structure and idealism into these areas of life.
This is the time to re-evaluate our personal ambitions, as well as our professional and social decisions so that we can restructure and rebuild the things that are no longer serving us. We have the time to slow down, reflect, and decide if our activities are working in our best interest or if we should change direction. We need to take a look at our past behavior and our past decisions and see what comes to light so that we can bring our actions into balance and make things right in our lives. As Neptune closely follows Saturn in retrograde motion, there is a continuation of the themes of introspection and reflection concerning our lives. Since Neptune is the ruling planet of Pisces, he can express himself to the fullest. He loves being in this sign and feels completely comfortable and in harmony with this energy.
Here’s the thing about this trickster Neptune. Yes, this is a very compassionate, spiritual, and inspirational planet. However, Neptune is also famous for creating illusion, self-delusion, and fantasy. This is an extremely watery planet that can sometimes cloud our minds with a mist, creating uncertain thoughts and misunderstood perceptions. At times he encourages us to put on our rosecolored glasses so that we don’t have to face things or see things as they really are. It is a protection mechanism for when the realism of life is too harsh. As far as the spiritual component, for many of us, spirituality and our spiritual beliefs are often hidden, yet Neptune is the planet that provides us with faith in all we cannot see or touch. This is the work of Neptune. He gives us our imagination, creativity, and sensitivity and governs our dreams. The interesting thing that happens during a Neptune retrograde is that you will see things more realistically and with greater awareness. Almost as if a veil has been lifted. It will be easier for you to see situations more clearly. This time period encourages you to view the most difficult aspects of yourself, your life, and your relationships with others, with no blinders on. During this time, it is particularly important to stay true to yourself, trust your instincts, and follow your intuition. Your intuition will never steer you wrong. Neptune’s retrograde inspires creativity and helps you to better understand your hopes and dreams.
Throughout this time period, I encourage everyone to delve into the more hidden characteristics of self and engage in strengthening your spiritual side by starting a solid meditation practice, taking classes that interest them in more metaphysical areas of life, taking part in intuitive healing energy work, spiritual counseling or retreats, or gaining clarity through soul guidance. These types of activities will greatly help you weather both the Neptune and Saturn retrograde . Mercury moves into the sign of Leo on July 2nd as well. Mercury will remain in this sign until July 25th. This combination brings a dramatic flair to our communication style. We become more confident in our thoughts and in how we are planning our next/next. Take advantage of this energy by communicating from your place of truth. Leo is the sign of creativity, so do not be shy about envisioning what you want in the grandest way possible. The details can come later. On July 5th there will be a New Moon in Cancer. The Moon is in her rulership in Cancer, so expect your emotions to be heightened during this New Moon. You may be feeling extra emotional or extra sensitive, or your feelings may see-saw a bit. However, this is a wonderful time to build close and meaningful relationships, not only with your family but also with others who you are in personal, professional, or business partnerships with. Issues of sharing, partnership, cooperation, and compromise are highlighted during this New Moon. This is when we envision how we would like our relationships or partnerships to grow and what we would like to create in this area of life. Tune into your inner self by meditating on your wishes or writing in your journal about what you would like to generate in terms of personal relationships. Reassess your personal needs and work through issues of your own individuality and those of the important others in your life. Adding to the energy of this particular Moon, Venus then conjuncts the Moon on July 6th. Venus brings in a lovely, calm, harmonious element with this transit. It can provide you with the ability to connect on a deeper level with others, and at the same time, allow you to explore your own emotional world and understand how to navigate relationships through understanding and compassion. Then on July 13th, we become better equipped to understand what we need to do to move ahead with our New Moon intentions when the Moon transits into Libra and the 1st quarter lunar phase. This is the phase when the Moon is in a square aspect to the Sun. Some see a square aspect as a negative time, but really this is the time of great vitality. It is a very energizing time to get things going and start to take decisive action. You may not have all the moving parts in place, but you begin to put your energy into it. Usually 2 days before and 2 days after this phase, you will feel an expansion of this energy for growth and development. This is the turning point when things start to develop significantly. Use your intuition when establishing the groundwork of whatever it is you are doing. Be courageous and take at least one fearless step forward in the process.
On July 20th, Mars, the planet of action, assertiveness, ambition, and drive enters the sign of Gemini. This energy takes us straight through the summer until September 4th. This combination will help you to advance forward on your journey. It brings vitality to the mind, providing you with a ton of ideas and the ability to stay active and engaged with your plans as we move toward the Full Moon. You may find you have very strong opinions and creativity that help you in communicating your truth to others and is a great time to plan and strategize for those future goals. Just make sure to keep your focus where it needs to be because Mars in this sign can cause you to scatter your energy in too many directions. Right on schedule, the Moon moves into her Full phase on July 21st. This is a Capricorn Full Moon. I love how the Universe works. When the Moon is in Capricorn it brings stability to our emotional life. We want less drama and will be more cautious with our personal attachments. It also brings awareness of what we have achieved or are about to achieve during this lunation cycle. We are provided with focus self-discipline and an ability to see with complete illumination. Here is the most amazing part. This is the 2nd Full Moon in a row in the sign of Capricorn this summer. Yes, on June 21st the Full Moon was in Capricorn, and now on July 21st the same. This is a really rare occurrence. Each brings a different flavor and energy to the cycle. The June Full Moon occurs at the beginning of the Cancer Season, and the July Full Moon occurs at the end of Cancer Season. The June Full Moon was at the first degree of Capricorn, while this July Full Moon falls at the last degree of the sign. This suggests a mastery of the knowledge being imparted to us and what we are supposed to have learned as a result. We have been given the opportunity to do some deep work here and to learn about the responsibilities we have to both ourselves and to others. If we can understand ourselves with compassion on a deep level, it then allows us to share that truth with others and perhaps help them with their own healing journey. During this time period, make self-care a priority. Commit to a daily practice of reflection or meditation, be productive in your daily routines, honor your emotions, and learn to listen to what your mind, body, and soul need. Take the opportunity to release anything that is keeping you from your true purpose and remember what your goals and wishes were at the beginning of this entire process. *Want to go deeper and understand yourself, your challenges, and opportunities? Would you like to find out where the moon phases and transits are affecting you in your personal chart? Visit www.soulguideastrology.com and schedule a one-on-one reading with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.
FROM COMPLIANCE TO EMPOWERMENT: REDISCOVERING THE TRUE MENTAL HEALTH EXPERT ByJenniferMillard-Schmitz
For the past twenty-two years, I have found myself in the sterile, impersonal office of a prescriber, my heart racing as I wondered if today would be the day I’d muster the courage to voice my curiosity about discontinuing my psychiatric medication. Sitting in those clinical rooms, I always knew that staying on Lexapro was not part of my master plan for managing depression and anxiety. Yet, as each year passed and each office visit came and went, my curiosity seemed to fade and reverence remained in the hands of the prescriber. Manipulative language and conflicts of interest lurked in every appointment, though I couldn't see it at the time. My curiosity was met with persuasive reassurances rather than logic. For years, the refrain was always the same: “Jen, the reason you are doing so well is because of your Lexapro.” This became a regular part of the conversation, a seemingly unshakeable truth. I was not making positive changes, it was the medication. Informed consent is straightforward: whenever a treatment is considered, the risks, benefits, and alternatives must be thoroughly discussed with the patient. Conversations about psychiatric medications were perfunctory, lasting no more than five minutes. The focus was always on the PHQ-9 screener, a set of questions so routine and detached: "Are you suicidal? How is your appetite and concentration? How are you sleeping?" These questions, devoid of nuance and deeply rooted in big pharma marketing genius, defined my mental health—not me. They were simplistic checkboxes that failed to capture the whole picture, reducing my struggles and triumphs to mere data points on a chart. During the summers, when my mood naturally lifted, I was permitted to decrease my dose with a casual, “We know it's a seasonal thing for you, Jen.” This pattern continued for a decade until my curiosity about the potential harm of SSRIs resurfaced during my pregnancies. Concerned about the risks to my unborn child, I voiced my fears. Each time, I was met with the same patronizing response: “Jen, what kind of mom are you going to be if your depression comes back?” The doctor's authoritative tone made me doubt myself. I felt silenced, my concerns dismissed by the supposed expertise of the medical professional. I stopped pushing my curiosity, resigned to the idea that they were the “experts” and there were no viable alternatives. My voice, once questioning, grew quiet under the weight of their certainty. As patients, we often encounter manipulative language regarding psychiatric medication. The harsh reality is that prescribers frequently fall short of upholding informed consent, a principle they swore to honor.
For me, the so-called informed consent involved a brief mention of common side effects of Lexapro—diarrhea, mood changes, dizziness—and its benefits to my mental health. When you're depressed, battling an eating disorder, and struggling just to wake up each morning, those side effects seem inconsequential. The real, more severe risks and potential alternatives were never part of the conversation. Was I too frail to handle that information? Informed consent should be about empowerment, ensuring that patients understand the full spectrum of potential outcomes and choices. Yet, the discussions I had were cursory at best, leaving me ill-informed and unable to truly weigh my options. It felt like a box-ticking exercise rather than a genuine effort to engage me in my own healthcare decisions. What was glaringly absent from the informed consent discussion were the “less common” but deeply impactful side effects. These included sexual dysfunction, suicidal thoughts, hormonal imbalances, serotonin toxicity, and alterations in brain chemistry and neurotransmitters. Heightened anxiety, as well as potential neurological and developmental harm to an unborn child, were never mentioned.
Equally absent was an open, honest dialogue about the possibility of addiction. The potential for my brain to become dependent on Lexapro and the inevitable withdrawal symptoms were topics left untouched. It was as if these critical issues were invisible, hidden behind the veil of routine medication management. A YEAR AGO, MY DORMANT CURIOSITY REIGNITED, PROPELLING ME INTO A JOURNEY OF INTENSE READING, RESEARCH, AND CERTIFICATION AS A NEURO-HEALTH COACH. Furthermore, alternatives to medication were never brought to the table. There was no discussion about the potential benefits of diet and nutrition, lifestyle changes, herbal and adaptogenic remedies, sleep hygiene, exercise, or mindfulness practices. These holistic approaches, which could have supported my mental health in meaningful ways, were ignored. The focus remained narrowly on the medication, leaving a world of possibilities unexplored.
I immersed myself in the intricate workings of the brain, exploring neurotransmitter pathways and the consequences of downregulating my serotonin receptor sites. This newfound knowledge granted me a deeper understanding of addiction and its profound connection to the body. I began to communicate with my prescriber about each incremental decrease in my medication, seeking guidance on how to safely taper off after 22 years of SSRI dependence. But the addicted brain? That topic never surfaced. Withdrawal symptoms and education on managing protracted withdrawal were conspicuously absent from our discussions. The concept of hyperbolic tapering as a more nuanced alternative to crude pill-cutting was completely unheard of. Discussions on supporting brain health through nutrition, supplements, and herbal remedies. Nonexistent. The importance of sleep and gut health during the body’s tumultuous readjustment period? Laughably dismissed. The vital role of mindfulness and meditation as essential interventions? Utterly ignored. Instead, the prevailing advice was that if my psychiatric symptoms returned, I should simply go back on Lexapro—because, as they put it, I probably needed it.
My journey unveiled the stark reality of how little prescribers understood about the complexities of deprescribing. Despite their authority, they were ill-equipped to guide me through the nuanced process of safely reclaiming my mental health. In this landscape of neglected knowledge and unexplored alternatives, I realized I had to become my own advocate, armed with my personal experiences and the insights I had gathered. Prescribers excel at prescribing but often falter when it comes to deprescribing. To them, deprescribing seems as simple as cutting pills and weaning patients off psychiatric medication within a few weeks. This oversimplified approach became all too real for me after I began experiencing unsafe thoughts, akathisia, and disorientation—symptoms I had never encountered before. I knew that pill-splitting was inadequate and demanded a liquid form of Lexapro for more precise tapering. HOWEVER, MY PRESCRIBER DISMISSED MY CONCERNS, INSISTING THAT MOST PEOPLE MANAGE JUST FINE BY HALVING AND QUARTERING THEIR PILLS.
Hearing this naive response, I decided that I was the true expert on my own needs, not the person in the white coat. I took back my power, armed myself with the Maudsley’s Deprescribing Manual, and revisited the same titration chart three times during that appointment, resolutely demanding what I needed as a patient. The easier path would have been to accept prescriptions for another antidepressant, a benzodiazepine, and a sleep aid, but I knew that wasn’t the solution. It felt like I was fighting for my life, pushing against a system that didn't fully understand or support the complexities of safely coming off long-term medication. My determination to regain control over my mental health led me to insist on a safer, more informed approach, highlighting the critical gap in prescribers’ knowledge about the nuanced process of deprescribing. The power of inquisition can be transformative, often leading us to uncover profound truths about ourselves. Many of us, feeling broken and exhausted, find it seemingly impossible to challenge the rigid frameworks prescribers impose. For 22 years, I suppressed my curiosity, silencing the voice inside that urged me to question. The "experts" never provided true informed consent, and I trusted them implicitly. Had my appointments included thorough discussions of risks, benefits, and alternatives, I would have been better equipped with knowledge. I would have recognized the manipulative language designed to keep me dependent and might have avoided becoming a lifelong psychiatric patient. These conversations would have empowered me to see beyond the narrow scope of conventional psychiatric treatment. This year, I am taking back reverence through inquiry and tenacity. Through this journey, I've realized that the true expert is not the one in the white coat. The patient, armed with curiosity and the courage to seek the truth, is the real expert on their mental health. Jenn Millard-Schmitz is a Licensed Professional Counselor specializing in Empowerment- the art of finding the authentic self and living beyond pain points that take away our power. With over a decade of experience, Jenn has been in the business of Making Things Happen. Jenn is an EMDR-trained Trauma Therapist and a Certified Dialectical Behavior Therapist. In therapy, Jenn brings a holistic twist as a Nationally Certified NeuroHealth Coach, focusing on physical wellness, nutrition, and mindfulness. Jenn’s Candidly Unapologetic on-air personality shines as the co-host of The Gaslit Truth Podcast and Sunny 97.7 “Morning Sun” radio show. Interested in connecting with Therapist Jenn? Instagram: @thegaslittruthpodcast @therapistjen YouTube: @thegaslittruthpodcast Tiktok: @jenn.schmitz www.cardinalpointwi.com Facebook: @cardinalpointwi @thegaslittruthpodcast
Authentic Trust: How to Uncover what You Truly Believe By Sherry Parks
What do I trust in?This question has been following me for months now. I recently completed a six-month program called Discover, Live, Trust your Truth.One of the final exercises within the program was to explore this concept of trust and uncover more about what we trust in. I grew up in a deeply religious household. We went to church twice on Sunday, on Wednesday and at any other times the church had services. There was a lot of teaching on the concepts of trust, faith, belief and so much more. As I’ve gotten older and moved away from that religiosity, I’ve found that I question a lot of what I was taught. And I’ve found myself pulling farther and farther away from those teachings as the years go by. They just don’t seem to be part of my truth. And admitting that aloud is scary. It’s also freeing. Then I immediately felt all the panic that used to wash over me about going to Hell for denying God. And, then feeling that punishment is around the corner for me for questioning the Word of God. It became a tricky exercise for me. WHEN I WENT TO WORK ON THIS CONCEPT OF WHAT I TRUST, I KEPT GETTING THINGS MIXED UP IN MY HEAD WITH RELIGION. MY FIRST THOUGHT WAS THAT I BELIEVE IN A HIGHER POWER, AND THEN IMMEDIATELY, I CLARIFIED THAT IT WASN’T GOD. AT LEAST NOT THE GOD OF MY CHILDHOOD.
I have to imagine that I’m not alone in this type of query. There are people out there who grew up similarly and moved away from it. I’m by no means an expert, and I thought sharing the things I’ve uncovered during this exploration might be helpful to someone. I’ll share the caveat that religious faith is a beautiful thing. If you have a deep, religious faith that works for you, then I applaud you. This is not meant to change your mind and I don’t want to detract from any of your personal beliefs. You can have Faith in a Higher Power and not Believe in Religion. As I’ve shared, this was my first roadblock on this exploration. Then, as I’ve done more reflection and study, I’ve concluded that religion is largely a manmade set of philosophies and rules. And, again, it is totally fine if it works for you. I’m not here to detract from that. As I considered the things about religion that I still believe in, the over-arching belief is that each person gets to choose. At least in the church I grew up in, it was declared that we all have the opportunity to choose. And I do still believe that. Each person is equipped with the inner knowledge to choose what is right for them. Just like you get to choose what job to take, what person to partner with, or even what to eat for lunch, you also get to choose what to put your trust in. For me, I realized that I could trust in The Universe or a Higher Power and not link it to religion. I don’t have to immediately think that The Universe is going to punish me if I don’t follow its set of rules. I don’t have to trust that only the Higher Power will “save” or “condemn” me. I can simply Trust that The Universe has my back and that I can draw from its wisdom and strength anytime I want or need.
Because the truth is, I do trust me. I trust me to make the money I need. I trust me to make good decisions. I trust me to take care of myself. I trust me to make mistakes and then I trust myself to fix them. I can look at my past and see evidence of where I trusted myself and can continue to do so. And, if you are a person who struggles with this, I suggest you look for that evidence too. It’s there, I promise you. Even if you only find one thing that stands out to you, you’ve got the inner knowing to figure out anything you need to. If you are feeling like you don’t have it, then maybe it’s time to pause on all those external voices.Spend some time with yourself and listen. Really listen for what your inner voice has to say. Then, start trusting in that. Trust in Yourself THIS ONE IS WHERE I LANDED FOR WHEN I SHARED WITH THE GROUP MY LEARNINGS.
NATURE I S THERE AS AN EXA M P L E Look around you at the abundance of nature and then remember that YOU are a part of nature. Nature is something that we can always trust to keep going. To keep moving. To keep overcoming. When there is a fire that wipes out an entire forest, before long, you’ll see new growth and life. Tiny little green things poking up from the ground from seeds stored below the earth that are still living even after the fire. Insects return and feast on injured trees. Birds and other animals return to feast on the insects. Another example I’ve noticed in nature is that all living things have an innate trust. Nature doesn’t rush into change or waffle in its purpose. It just is. On one of my recent walks, I had the honor of witnessing a Little Blue Heron hunting and then catching and eating its dinner. It didn’t flit around from spot to spot. I didn’t pause to ask for help. It simply took one slow step at a time through the shallow water keeping an eye out for something tasty. When it made its catch, it simply walked to the shore and ate it. To me, that is a perfect example of how Life wants us to be who we are, and to Trust our own inner wisdom when it comes to our lives. As I said earlier, I don’t have all the answers. All I can tell you is that there can be Trust outside of religion. And allowing yourself to explore and understand what you trust it can be truly enlightening and freeing. No matter what you trust in, you can know that you are supported, and life has your back. And to me, that is the most important thing. Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their mindset, emotions, and actions regarding money so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood.
I am over trying to “conquer my fears”. That has been a backdrop in my life for way too long and I am okay with not challenging myself anymore. What a relief. The only thing I might need to challenge is my memory! I have had a productive life for which I am grateful. I rejoice in choosing how to spend my time now. My midlife years are here! Thoughts of retirement, medicare, hobbies, changing bodies, and so many other things to consider! I am not sure there is adequate preparation for this transition. Just like other phases of life, it can either blindside you or it can be a welcome friend. I have consciously chosen the latter. It will be a new piece of the mosaic of my life and yet another frontier to explore. I am delighting in my midlife years and here are 12 reasons why Aging with delight…. By Judy Brown
I find peace and calm in my day. No more hurrying. No more busyness. My days are not packed to the brim. I am happy with just 2 or 3 tasks or outings per day. My pace is slower and simpler. I am embracing a minimalist attitude, something I never considered 10 years ago. Downsizing, de-cluttering, and even unsubscribing gives me great pleasure. I do like to indulge in fresh flowers, however! I focus on healthy meals, walking in the woods, and tea with friends. I want to enjoy these years and that means great self-care. Finally, I have time to give complete focus on my idea of a healthy lifestyle. I want more quiet in my day. Life is noisy. I don’t want noisy restaurants anymore. The only noise I want is listening to the birds in my garden. My children laughed at me but our elders knew what was meditative and calming.
I can say “no” with much more ease. I pick and choose what groups and committees and projects I will engage in. Obligation has a new meaning now. I find my peers doing the same thing, all with respect. And there is no room for guilt. My creative life is now center stage. I have time to explore and experiment and enjoy new hobbies and outlets. I have even found a fun dance group, where full expression is encouraged. There is a lot I don’t care about anymore. Fancy shoes, timelines, dishes sitting in the sink, opening the mail right away, projects left undone. No more make-up for me! It seems with age I take more things in stride. On the other hand, there are things I care more about: my bedtime rituals, what I eat, my posture, comfortable clothes, what tv shows I watch, and choosing quiet time during the day. Letting go has been a mantra of mine for most of my adult life. I think I am finally getting better at it. It’s never too late to let go, forgive, and offer more chances. Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups. She has a blog and several published works. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/ My favorite challenge is how I choose to engage my brain and my thoughts and my time. I love to read and research and learn. My pursuits are endless and enriching. My biggest joy is special time with friends and family. Whether it is taking a walk with a friend or a fun game with family, it always includes laughter and smiles. These changes did not occur suddenly. I gradually came to the awareness that this phase of life also presents choices. I remember in my 50’s someone suggested looking around my world and observing older women with curiosity and deciding what kind of older woman I wanted to be. It was a very fun exercise and I found it quite easy. I still look around and observe! Of course everyone admires different qualities and thank heavens for that! Wisdom is truly a gift and we all work hard for it. Happy aging!
By Victoria Kleinsman AM I SICK ENOUGH? HOW TO STOP DELAYING RECOVERY? HOW TO GET STARTED WITH RECOVERY?
Heidi: “How do I know if I’m ill enough? How do you start with recovery? What do you eat? I know where to start. “ Mind the unstable gap: “How to recognize if I’m ready to attempt recovery.” Piiti: “How to stop delaying recovery although I want to recover?” How do I know if I’m ill enough? This question has been brought to my attention many times in different ways. Other ways of saying the same thing looks like; Other people have it way worse than me, It’s not that bad in comparison. I’m not thin enough to have an eating disorder. It’s not like I don’t eat at all. I can still manage to do my job, be a mum, etc. I’m bingeing and so I’m definitely not sick enough. Everyone diets and worries about their weight. Etc.. I don’t particularly love labels as we tend to them identify with them, however, it can be very helpful to acknowledge the severity of where you’re currently at. We cannot change unless we meet ourselves with brutal honesty and acceptance of that first. Being in denial or not allowing yourself to see what you’re struggling with gets you nowhere. So let me make it clear;
If your relationship to food and your body is negatively affecting your life and your wellbeing then you are “sick enough”! You don’t need to be emaciated in a hospital bed being tube-fed before you’re “sick enough.” You are sick enough now to get help and get your life back (or maybe even create a life you want to live if you’ve never really had a nice life before). I was bingeing my face off in secret, fully weight restored and didn’t think I was sick enough to have an eating disorder because “at least I was eating… just too much!” I allowed myself to admit I had an eating disorder when I was diagnosed with anorexia in my teenage years but not when I started eating again. Truth be told, I had never fully recovered from the anorexia. It just morphed into bulimia which I thought was only binge eating because I couldn’t make myself sick. I did however severally abuse laxatives, overexercise, and restrict my food in an attempt to undo the “damage” of the binges. That’s bulimia. Any form of compensation for the binges. Before I started true recovery at 30 years old, the bulimia HAD turned into primarily binge eating. I wanted to compensate by restricting my food, taking my usual laxatives, and overexercising but I just couldn’t anymore. I seemed to have lost the ability to restrict. My body was so done with it, that it fought back before I even had a chance to attempt restriction. I was thinking about wanting to A LOT though. Sure, my legs didn’t walk to the shops themselves and buy binge food. My hand didn’t put the food to my mouth itself but I honestly felt like I couldn’t NOT binge. I was a passenger to the urges. My body was done with the overexercising. It was in pain. It was tired. I couldn’t face another 90-minute HIIT session. My digestion was done with years of laxative abuse. I just couldn’t do it all anymore. And so I just hid away and binged… simultaneously hating myself and feeling more and more like a failure every day. I was jealous of the past version of me who had more “willpower”. I wanted to be her again. And so my love, you ARE sick enough. I don’t care if you’re bingeing your face off, whether you consider yourself as fat or weight restored or anything else… if your thoughts, feelings, and life revolve around food and fear of weight gain, you are sick enough and you deserve to get help.
How to recognize if I’m ready to attempt recovery? This question actually made me smile and you’ll see why when I share the answer… You’ll never feel ready to recover. #truthbomb However, you do get to a place where you are SO DONE with where you currently are and you want a different life. Sure, you have no idea how and you are paralysed by fear but something within you wants a different future more than it wants what you have now. The fact you asked this question shows that something inside of you is waiting for permission and persuasion to say yes to recovery. There is also a part of you that doesn’t believe you CAN fully recover because you’ve used the word “attempt”… This is of course totally normal. That’s why (in my opinion), investing in yourself with your time, energy and money is a CRUCIAL part of your transformation. The transformation begins in the transaction. I’ve experienced this myself many times but especially when I signed up with my first coach at 30 years old. It was a shit load of money to me at the time and I had to put it on my credit card but the act of choosing me and my recovery enabled me to keep showing up when it got tough. Even when I wanted to quit. I had skin in the game. When you DECIDE to recover, your mind is made up. There is no attempt. Of course they’ll be fear. Lots of it. And in my opinion you need a professional who has been through recovery themselves to support you on this path but there is nothing that can stop the power within you when you decide to recover. So to answer your question with a question (many of you know my love for questions by now!); Is the pain of staying where you are, worse than the fear of the unknown (unknown = recovery)? And let me tell you this… Pushing through fear is less frightening than living with the underlying fear that comes from a feeling of helplessness. So… are you “ready” to recover?
The fear beneath the fear is the fear that whatever happens in recovery, you don’t think you can handle it. But here’s the thing… I KNOW you can handle it… That’s why I’m so fucking great at what I do My clients FEEL that I KNOW they can and I support them through it. All your brain needs is a few pieces of evidence to support that you can indeed face your greatest fears and not die. Instead you survive and grow. And that’s when the rubber really meets the road. So what are you waiting for? If not now, when? How to stop delaying recovery although I definitely want to recover? Delaying is all fear-based. We know that tomorrow never comes. Tomorrow is always in the very near future which is why it can feel like you’re doing something positive for your recovery if you say I’ll start tomorrow. Also, if you’re constantly thinking about recovery, reading about it, and learning about the how but not taking any action then nothing will actually change… unless you change something. It’s all in the action. You cannot think or educate yourself about freedom. Wanting is different from being willing. So you say you want to recover but are you willing to do what it takes to get yourself there? Because you CAN get there you know. You just have to face your fears as you take the actions to recover. The fear of weight gain, the fear of losing control, the fear of losing who you are, the fear of not being good enough, the fear of what might come up when you dive into childhood stuff, the fear of getting it wrong, the fear beneath the fear.
How to start with recovery? The best place to start is to get support. Hire a coach if you can. Do whatever it takes to get the resources together, as coaching (with a decent coach) is life-changing. I support my clients step by step so they know exactly what to do. If that is not doable in any way for you then join a trusted free support group and participate in there. Ask questions. Share your struggles. Connect with others who are on the same journey as you. Tell your loved ones that you’re starting recovery. Declare it out loud. Write a declaration to yourself and sign it. Make it official. Read books in recovery. I’ll list the ones I recommend at the top (top 6) and then I’ll list the ones that the ladies in my group have recommended; Rehabilitate, Rewire, Recover.” by Tabitha Farrar “The Homeodynamic Recovery Method” by Gwyneth Olwyn “The Fuck It Diet” by Caroline Doner “Life Without Ed” by Jenni Schaefer “Accept That You Are Imperfect” by Jade Grantham “Body Positive Power” by Megan Jayne Crabbe “An Apple A Day” by Emma Wolf “The Girls at 17 Swann Street” by Tara Zgheib “An Internal Family Systems Guide to Recovery from Eating Disorders” by Amy Yandel Grabowski “Brainwashed ED” by Elisa Oras “Bulimia Sucks” by Kate Hudson-Hall “8 Keys To Recovery From An Eating Disorder” by Carolyn Costin and Gwen Schubert Grbb “Bulimia Help Method” by Ali Kerr Of course with books, the most important thing is that you implement and take action on what you are learning, otherwise, you’ll just know more about recovery but you won’t actually be living it and getting closer to freedom.
The next thing is to write a list of all the eating disorder behaviors that you currently engage with. Eg; Waiting as long as possible in the day before eating. Weighing, counting, and measuring your food. Weighing yourself. Standing up instead of sitting down. Walking X amount of steps a day. Only eat carbs once a day. Only allowing chocolate at the weekend. Etc, etc. When you’ve done that (and it might be a loooong list), write why this is not serving you anymore. Write about why you want to let go of these behaviors. Next, write a plan of action for each eating disorder behavior. Eg; Waiting as long as possible in the day before eating. –> Eat within half an hour of waking. Weighing, counting, and measuring your food. –> Stop weighing, counting, and measuring. Weighing yourself. –> Stop immediately. Standing up instead of sitting down when working. –> Only allow yourself to stand up for so many minutes a day. Walking X amount is steps a day. –> Get rid of all counting devices and practice following your healthy body’s feeling on how much to move. Only eat carbs once a day. –> Eating carbs at every meal and as snacks. Only allowing chocolate at the weekend. Etc, etc.–> Allowing chocolate at any time of day on any day.
Obviously it’s easy to put it in black and white and you’ll no doubt have fears and objections about “just doing the opposite” which is again why support from someone who knows what they’re doing is crucial. You need to be working on the fears underlying changing these behaviors, otherwise, you’ll only be working on the behaviors themselves which won’t lead to lasting recovery. That’s why I work in a very holistic way with the 5 pillars of my Real Recovery Roadmap; Trauma release, Inner child healing, Body Image, Self-love, and Repairing my relationship with food. Then, identify any blocks or challenges you might face when implementing these changes and make a POA for each. EG; Eating within half an hour of waking. Challenge = Distracting yourself and being busy so you eat later than within the planned half an hour. POA = Ask the person you live with (if applicable) to make breakfast for you or hold you accountable to eating within half an hour of getting up. Set an alarm on your phone with a sassy message such as “Listen, my love, delaying eating will only keep you stuck where you are. Do you want that? Well then, it’s time to eat!” Promise a friend that you’ll send them a photo of your breakfast every morning before a certain time. Etc. The bottom line is, GET STARTED! If not now, when? What do you eat? The short answer to this is; whatever your mind, body, and cravings want! However, I know it’s not as straightforward as that for most so here’s my long answer; If you don’t have hunger signals either mentally or physically, then start with 3 meals a day, 2 snacks, and a dessert. Each meal would include a least 1 carb, 1 fat, and 1 protein (fibre can be added but not in excess). This might look like; Breakfast: 2 slices of toast with butter, 2 fried eggs, smashed avocado, and some fried cherry tomatoes or porridge made with full-fat milk, peanut butter, banana, seeds, and honey. Snack: Flapjack (which is an oat bar made with golden syrup, oats, nuts and seeds, etc). Lunch: Jacket potato with cheese and beans and salad or leftover dinner from the night before. Snack: Chocolate bar and a pot of yogurt. Dinner: Lasagne, garlic bread, and salad. Dessert: Chocolate brownie and ice cream. To help you with portion sizes imagine that you’re portioning out that meal or snack for a loved one who enjoys food. If you’re at a cafe or restaurant this is easier as your portion is already given to you. What to eat specifically is up to you! Imagine you’re speaking to little you. What would she like to eat? For example, at lunchtime for one of my clients it was frazzles (a bacon flavour bag of crisps) and crumpets with butter and cheese. Then mini eggs.
If you really haven’t got a clue then look to others (who eat normally) for inspiration. You can even google “typical breakfast, lunch and dinner ideas.” Avoid any diet and clean eating websites. BBC Good Food is a nice website. If you have mental hunger (which I’d bank on you having) then follow that. Mental hunger is thinking about food. Eg, if you’re thinking about cheese on toast then eat that. Yes, you’ll have fear, obviously, but it’s ok the fear can’t hurt you but the eating disorder can. If you’re thinking about chocolate, eat some even if you’re physically full. Your body will show you what it needs. Keep following your cravings and your desires and eat whatever it is without holding back. I know this might sound quite ridiculous but it’s the only way to full freedom and peace around food and actually makes sense when you think about it logically…
You want what you need. And so if you didn’t want cheese, you wouldn’t be thinking so much about it. For example, I’m not sitting here daydreaming about a cheese toastie with red onion chutney like I used to. I’m not bothered about one at this moment. That’s because I allowed myself to have cheese toasties whenever I wanted one EVEN WITH MY FEAR OF WEIGHT GAIN. If you’ve restricted yourself for X amount of years then you’re going to feel obsessed with food when you eventually allow yourself to eat it. This is normal and will pass the more you ALLOW all eating. Your fears foods If you are unable to just eat because of the paralyzing fear, what can be helpful is for you to make a list of your fear fears and put them in color order. The ones you label red give you the most fear, orange a little less, and yellow not so much. Then you can start to add in yellow foods and then orange and then red. I did go all in right away with my recovery. I was such an overachiever I wanted to overachieve at recovery so I got started right away with my red foods. One of my red foods was Nutella because I’d binge on it uncontrollably. Those of you who know my story by now know that I literally used to microwave a jar and drink it. And so I’d start to add Nutella to my porridge in the morning and on toast as a snack. It became less charged and eventually just became Nutella. If you don’t binge and you’re so terrified of a certain food that you haven’t eaten it for years then the above process will still work for you. You train yourself by your behaviors and so you’ll be showing yourself that it’s actually ok to eat this scary food and you don’t combust into flames after all. And you can handle the feelings of guilt and fear afterward. Getting support I know I keep repeating myself but support through this process is so crucial in my opinion. And I’m not saying this over and over again so that everyone will be lining up to work with me! If I’m the coach for you then great, I genuinely can’t wait to meet you but if I’m not or if coaching isn’t doable for you (my 1:1 coaching services start from 1,000 Euros) then get support somehow some way. With coaching the accountability, the step-by-step processes, the support and guidance, the tough love, the compassion, and having someone in your corner who gets it is priceless. Either way, you don’t have to do this alone. Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcast platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg
MENU HEALTH PROTEIN POKE BOWL SALMON SALAD BREAKFAST BOWL SUMMER VEGGIE KEBABS Nutritiously del ightful protein poke bowl , Boi led egg, brown rice, steamed vegetables & salad Refreshing summer salad Lettuce topped with avocado, l ime, salmon & pine nuts Rol led oats, topped with fruity granola, sl iced strawberries, peanut butter & your favourite nut mi lk al l your favourite veggies l ightly roasted, l ined up on a kebab skewer and served with sweet potato chips for the week
That’s where a lot of us live most of the time: in a state of overwhelm. From having too many clothes hanging in the closet, which makes deciding what to wear more difficult than it should be, to having so many downloads on our reading lists that we can’t decide which one to read first, our lives are cluttered with choices. How many evenings have you sat down in front of the TV, remote in hand, and just perused the guide, ending up watching nothing? Everyone raves about going on Netflix and having an entire series available to binge, but there are so many! I kind of miss the days when there was a show or two that aired one night a week, and I couldn’t wait for the following week to see the next episode. It was something to look forward to, as benign as it may be. THE STATE OF OVERWHELM By Kim Klein We’ve filled our lives with convenience, intending to give us more time. But the time we thought we had saved has been overcrowded and overshadowed with too much of everything, leaving us to do a whole lot of nothing. WE SEEM TO BE TRYING TO FIT IT ALL IN, SHUFFLING THINGS FROM HERE TO THERE, AND END UP FEELING OVERWHELMED WITH TOO MUCH ON OUR PLATES.
The Paradox of Choice This is where living a more Zen life, a simple life, becomes much more attractive. "Less is more" has never sounded so desirable. We are overloaded, even down to having too much in our refrigerators. So much so that half the time we can’t even decide what to make for dinner. It’s wonderful to have options. Of course, it is. But when the options become so many that it takes forever to decide, then options become more of a distraction, a hindrance. They say we might not know what we want a lot of the time, but we do know what we don’t want. And what I don’t want is to live in a state of overwhelm. Downsizing for Simplicity So, I downsized my closet. According to the chief design officer for California Closets, the average person only wears about 20 percent of their wardrobe regularly. I know that’s true for me. I try to change it up now and again but tend to always fall back on my favorite go-to jeans, black Gap tees, and well-worn cowboy boots. I did some downsizing and got rid of every pair of black pants except the two that fit me really well. I did the same with my jeans, t-shirts, black sweaters, boots, and the rest of my shoes. Just that act alone has made my life much easier. Getting dressed now isn’t such a big ordeal. Rediscovering Joy in the Simple Things Simplicity equals freedom. It equals peace of mind. If you find you are feeling overwhelmed, what parts of your life feel too crowded? What can you do without? Having less is truly a way to reduce overwhelm in your life. Whether in your closet, on your reading list, or on your calendar, less is a breath of fresh air.
Actionable Steps to Simplify Declutter Your Space: Start small. Tackle one drawer, one shelf, or one corner of your closet. Donate or discard items that no longer serve you. Streamline Your Schedule: Prioritize tasks and commitments. Learn to say no to activities that don’t bring you joy or align with your goals. Curate Your Digital Life: Unsubscribe from unnecessary email lists, limit your time on social media and keep only essential apps on your phone. Practice Mindfulness: Incorporate mindfulness practices into your daily routine. Whether it’s meditation, journaling, or simply taking a walk, mindfulness can help you stay grounded and focused. In a world that constantly demands more, choosing less can be a powerful act of self-care. It’s about reclaiming your time, your space, and your peace of mind. So, if you find yourself in a state of overwhelm, remember: simplicity is freedom. Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/wabisabiwomen https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com
IT ALL STARTS WITH YOUR FEET – WAKE UP THE FOOT MUSCLES By Dr. Danielle Litoff
Why our Feet are so Important to Increase Strength, Mobility and Balance We take our feet for granted, but the truth is they are SO important. They support us in everything we do, literally. And your foot behaves differently in the air than when it is on the ground. Everything changes when your foot hits the ground – the arch, the muscles, the balance, the kinetic chain – they are all affected by the foot connecting with the ground. Sometimes this connection can cause pain because our arch disappears, or the foot muscles are weak, or the big toe is not aligned. Oftentimes pain in other places in the body, such as hip pain, knee pain, back pain, and even neck pain, can be a result of an imbalance when your foot hits the ground. The Muscles of Your Feet Our ancestors lived in a world where they could walk around barefoot and navigate uneven surfaces of all different textures. This allowed them to build foot muscles as well as mobility, flexibility, and dexterity. Today, that is just not a part of the modern-day shoe-wearing, hard-surface, concrete-jungle 21stcentury living most of us are used to. The bottom of our feet is composed of four layers of muscle, but because we wear shoes and walk around on mostly hard, flat surfaces all day, those muscles do not have an opportunity to develop. This leads to fallen arches, or flat-foot because your foot will conform to the surface it walks on. If you are in narrow shoes on hard surfaces, your arch will not develop. Even taking some time every day to walk on soft surfaces barefoot can help build the muscles in the feet. Walk on the grass in your backyard or a sandbox, marching on a couch or the bed without shoes on for 10 minutes a day to get started. Exercises to do without shoes There are also exercises we can do and situations we can put our feet in to wake up these muscles and get our feet stronger and more in line with how they were designed to support our bodies.
Yoga Yoga is almost always practiced without shoes because going barefoot allows you to use the full power of your foot. You are using the small and big muscles in your feet to make micro-adjustments for balance and strength. Yoga is a fantastic way to give your feet a break from shoes, reconnect with the earth or ground beneath you, build strength in those overlooked muscles on the bottom of your feet, and practice balance. Pilates Pilates requires complete movement of your ankles and feet without any restriction from shoes and is a great exercise methodology to build strength in your feet. In Pilates, there is a lot of active engagement of the feet through pointing and flexing. Proper foot alignment is also crucial for many of the movements and being barefoot ensures these alignments are more obvious so that you do not do them improperly, which can lead to posture abnormalities.
Weightlifting Stay with me here! This one may seem like a weird one, but weightlifting without shoes can be an excellent way to ground yourself and wake up those foot muscles rather than relying on shoes for all the stability. There are a few things to keep in mind: If you are working out at a communal gym, make sure you are standing on a towel or something that is a barrier between your bare feet and the floor. Also, keep a safe distance between the weights and your bare feet. If this is too much of a stretch for you, you can use a minimalist shoe that has a wider toe box. These are designed to allow your toes to splay out and encourage those muscles at the base of the foot to start working to support that heavier weight as you lift. Not building these muscles in the feet can lead to toe pain, ankle sprains, knee pain, and so on. Foot Exercises to Build Muscles in Your Feet Short Foot This is an important exercise for runners. Many people have a pronated position of the foot where the inside of the foot goes down, and this can mess with your knee hip, and back. To do the “short foot” exercise, think about the knuckle of the big toe being on the ground as you use your muscles to lift that arch and hold it. https://www.youtube.com/@battlebornhealth5299 Towel Scrunch This foot exercise is good for plantar fasciitis, or if you have some stability issues, or are just getting out of a boot from an ankle sprain. All you need is a kitchen towel. Place your foot towards the back of the towel and then scrunch your toes and scoot the towel toward you using the muscles on the bottom of the foot. Stand or sit with your foot pointed straight out, 90% of your weight on your standing leg while your other foot/toes pull the towel toward you.