​About the Author: Kate Olson, CPC, CHt, is a Life Transformation Coach, Clinical Hypnotherapist, NLP Practitioner & Reiki Master practicing in Seattle, WA, as founder of Northern Lights Life Coaching. She does workshops & classes, as well as, individual and group coaching. Her emphasis is on guiding clients in finding path, purpose and peace. She focuses on integration of mind, body and spirit wellness. It is her mission to help clients find joy through connection, creativity and change facilitation. She is passionate about the arts, travel, the environment, personal growth, family and living with joyful purpose. She has a second wellness-related business offering Salt Therapy, Salt Works Saltariums. Salt Therapy offers an all natural treatment solution for respiratory and skin issues.

 ​Change though it is constant and inevitable is a formidable challenge for many people. It is at the root of a lot of worry and anxiety and can even leave people stuck in the past or frozen in self-defeating behaviors and inaction. Why is it so scary? What can we do to make it easier to deal with and move forward with more confidence? I came across a poem that speaks well on the topic. It is titled simply, “Embrace”. Excerpts from an unknown author below:
 
Embrace
 
It’s Changing,
Everything is Changing, ….,
 
It’s already changed me.
I love the change,
The transformation fascinates me.
Everyday life as we know it will be no more.
Even the simple things have changed,
Rapid,
And irreversible,
Don’t deny the coming….,
 
Don’t fear that which is new
Does not matter if you love it or hate it,
Just so long as you
Embrace it!
 
--Unknown
 
This poem is so profound and yet so simple. It states very directly what is needed to overcome one of the most paralyzing problems of our lives. We must learn to “embrace” change! That is the key to dealing with and moving forward in life with grace and confidence. It is so simple and straight forward and yet, how do we accomplish this easily stated, but seemingly much more difficult task. How do we “embrace” change?
 
Some people do seem to move through life and deal with change with a sort of grace and simplicity that makes it seem easy and effortless. Perhaps, there are some secrets or keys that they are aware of, that do make life and change flow more easily. It turns out that much of the secret to doing so, involves simple shifts in thinking or mindset. There are some definite actions and attitudes that will lead you to dealing with change and moving forward with more ease and less drama and anxiety. It seems that would definitely be worthwhile. Charles Darwin famously said:
 
“It is not the strongest or the most intelligent who will survive, but those who can best manage change” …,-- Charles Darwin

When we break it down, most of the resistance to change comes from fear and that is what leads us to the worry and the anxiety that is so debilitating. The question is how do we overcome fear of the unknown and move forward with strength and confidence? How do we overcome the learned behaviors that keep us stuck and unable to move forward?
 
I recently had the fortunate experience of going through this process myself and it led me to explore this topic and come up with some of the answers to these questions. We are going through the process continuously, but I went through it with a conscious awareness that led me to not only write this blog, but to actually “walk the talk”,  as they say.
 
 I was invited to the National Personal Development Symposium last September, held at the Harvard Faculty Club in Boston, MA. It was a Mastermind gathering of leaders in the Personal Development field from across the country, contributing information and speaking on a wide variety of topics. I was honored and excited to be invited, however, speaking in front of large groups has always been something that struck me with that fear feeling in the pit of my stomach and caused me to forget everything that I had carefully planned to say. Initially, I thought I would attend the symposium and just participate in the panels and roundtables and not speak. As the event got closer, I saw that almost everyone that was attending was speaking. I considered this and knew I would regret it, if I did not take advantage of this opportunity to share a message. It was just four days before the event when it hit me, not only that I needed to do this, but what both my challenge and my message needed to be. I decided to “embrace change”,  to face my fears and move forward. I actually wrote my presentation on my flight to Boston and practiced it in the hotel before and during the event. My presentation was, “The Simple Grace of Embracing Change” and because I was speaking to colleagues, I modified it to include, “Ways to Inspire Clients with the Simple Grace of Embracing Change!”. It was, however, a trial by fire for me, as I was, in fact, “Embracing Change” and hoping to do so with some grace! 

It is one thing to research and find out the recommended actions to take to achieve something and quite another to implement and put them into action. I did not do it perfectly and it will take practice to do it with more grace and confidence, but I did do it and I am going to share with you some of the suggestions that made it easier and can be applied not just to my situation, but to dealing with almost any change that we are facing. Below is a list of some helpful mental adjustments for confronting change.

1. Reframe – Find a more positive perspective. Instead of “this is really scary!” think, “Wow, this could be very cool, an adventure!
2. Reorient – Recognize this is something new and acknowledge that. Take it in, realize what you are dealing with and that it is going to be okay. Possibly even awesome! 
3. Reset & Assess – In almost any new situation, we revert to what is called our “lizard brain” and very basic fear and danger warnings. We need to be able to question, not ignore, but simply question these warnings. Is it real danger? Do we have reason to be fearful? What is the worst that could happen? What would happen in that scenario? What reward or benefit is there, if we face that fear or danger? We need to adjust our responses to see the situation in a more realistic way and not respond to our “primitive warning signals”. 
4. Clear and Reprogram – Clear the slate and don’t assume that you already know all the answers. To move forward, we need to be able to look at things in a new light and see things from all angles. To do so, we have to stop re-thinking, over-thinking and depending on past knowing! We need to avoid being “too smart to think” and look at things from a real-time perspective. 
5. Adopt a “Zen” Mindset – This means knowing you “don’t know” and assuming nothing is absolutely true. Opening your mind to the possible. 
6. Reduce or let go of expectations. Be ready to accept what may come. Let that be okay.
7. Let go of resistance. Accept and acknowledge what is. Allow change to unfold and be open to the value and opportunity with an open mind. 
8. Look for lessons and opportunities to grow stronger and more resilient. Accept the wisdom & lessons and let change be your teacher and guide to inner peace. 
9. Acknowledge the new you. The small steps you have made to accept and to be  that change.

 
 There are also some coping skills and actions that accommodate change well.

• Simply take notice and be aware! Don’t run and hide.
• Accept your feelings about a change. Write them down.
• Read the Serenity Prayer. It is a powerful way to reframe your choices.
• Adopt an attitude of gratitude and see the opportunity to benefit.
• Choose your thoughts! Keep it positive. Write them down.
• Relax & destress. Deep breathing, meditation, exercise, favorite activities, eating well, sleep and general good self-care
• Set Goals that are smart, achievable and broken into small steps.
• Communicate and Connect.
• Reach out for help and resources. It is not necessary to reinvent the wheel. There is almost always someone who has faced and dealt with every circumstance you will ever face. Though you might find your own way, it is always valuable to learn from others. 

To sum up, approach change as natural and with positive anticipation; an adventure. Embrace it and go with the flow. It will be difficult at first, maybe messy and you will make mistakes, but if you persevere it will lead you to a new and beautiful place.
 
To confront any change there are three keys:

• You must believe it is possible!
• You must believe you are capable!
• You must connect and communicate to use the power of shared wisdom.

 
 I am happy to say I did speak at the NPDS Event at Havard and was told that my presentation was impactful! While I plan to work more on my speaking skills, I faced my fear and "embraced change" and I am so glad I did. I told myself I could speak with grace and confidence and kept that thought in mind. The next time you confront the need to change, I ask you to keep the suggestions I have shared in mind and see how they work for you. Let me know? I would love to hear about your successes.

​About the Author: Kate Olson, CPC, CHt, is a Life Transformation Coach, Clinical Hypnotherapist, NLP Practitioner & Reiki Master practicing in Seattle, WA, as founder of Northern Lights Life Coaching. She does workshops & classes, as well as, individual and group coaching. Her emphasis is on guiding clients in finding path, purpose and peace. She focuses on integration of mind, body and spirit wellness. It is her mission to help clients find joy through connection, creativity and change facilitation. She is passionate about the arts, travel, the environment, personal growth, family and living with joyful purpose. She has a second wellness-related business offering Salt Therapy, Salt Works Saltariums. Salt Therapy offers an all natural treatment solution for respiratory and skin issues.

  It is always with great anticipation that we welcome in a New Year! It signals the end of one cycle and the beginning of something new.  A chance to start over with a clean slate or another chance to once again, with new vigor and motivation, set upon achieving our goals, aspirations and dreams. It is customary to make resolutions or commit ourselves to a new course of action. It is the traditional time when we start the new diet, commit to make it to the gym or start that much needed exercise program. We resolve to eat healthier, quit bad habits, go back to school, get that job we want or quit the one we don't want. We vow to find the love of our lives, start a business, write a book, be a better person in any number of ways, pursue our passion, make new friends, get out more, travel, work harder or maybe less, spend time with family, control our temper, pay attention to our health, go to the dentist, climb that mountain, remodel the kitchen, reorganize the garage or clean and organize the house. Well, that barely covers it all, but you get the idea. We have a list of things which we are currently unhappy with and we resolve, once again, to finally make the changes we think will lead to greater happiness and satisfaction in our lives.
​
  Some people do actually succeed in sticking to and achieving the "Resolutions" they set for the New Year. Most, however, stay on track only until they start hitting a few obstacles and their resolve dwindles to excuses, "oh wells" and feelings of frustration, failure or fated self-determination. Why is this? Why do we start out with such a positive outlook and good intentions accompanied by the fireworks and celebration and then fizzle like a spent firecracker? Does it have to be this way? Should we make resolutions at all? Is there a better way?

  While we don't need to make resolutions or start our new goals at the beginning of the New Year, it is good to have goals and a plan for achieving them.  And yes, it is possible to actually reach your goals and there are certain behaviors and actions that will give you a better chance of not falling into the 92% that failure to keep their resolutions or reach their goals. If you follow the tips below, you will have a better chance of successfully achieving your goals! Remember though that it is not a race and there is no specific start and finish time for your goals, unless you set those deadlines yourself. It is not linked to the lunar calendar! You can start on your own schedule and progress at whatever rate you decide. However, if you want to make your goals come to life, there are some definite steps to greatly increase the odds. Listed below are some tried and true suggestions for achieving the goals you set for yourself:​

1. Choose a goal that is something you genuinely want, rather than something you feel you should do or someone else thinks you should do.  
2. If you want to achieve more than one goal, limit it to no more than 2 or 3 goals that you are working toward at one time. 
3. Be specific about what you want to achieve and write it down with as much detail as possible. .
4. Make a plan with the steps you need to take to achieve your end goal clearly indicated. Break it down into small steps.
5. Visualize your outcome and what it will be like to achieve your goal. How will it feel? What will you gain by reaching this goal? Really see yourself doing it and believe you are there.
6. Be prepared for resistance and doubts when they pop up (they will) and be ready to counter them with the vision of your positive outcome!
7. Share your goals only with trusted and supportive friends and family. You don’t need any critics. Surround yourself with supporters and positivity!
8. If you slip up along the way, forgive yourself and get back on course. Recommit to your goal! You will only fail, if you quit! You might need to make adjustments and change course, but if you persevere you will reach your destination.  

  Here we are in Mid-February and the year is well under way, however, it is not too late to “Step into the New Year with Resolve” and make those goals and dreams into successful accomplishments for 2017! I can and I will! How about you? 

Andrej Prado Nickel, L.A.c. was raised in Germany, a leader in the alternative medicine practices in Europe. He finished his Masters of Science in Acupuncture and TCM at Colorado School of Traditional Chinese Medicine in Denver, CO. While there, he also invested time expanding his education on different forms of acupuncture, such as the Distal Point Method taught by Dr. Richard Tan. This method aims for quick pain relief while being a gentle treatment approach. Andrej now specializes on treating musculor-skeletal and pain conditions while incorporating advice on lifestyle, general health and fitness to keep his patients healthy. He aims to be professional, personable and approachable in his delivery and go beyond expectations in meeting his patients expectations. 

In the last 30 years, Acupuncture has found some solid ground in the U.S. healthcare market and it has left its mark. We have believers & non-believers, proof and disproof, rejection and adoption, all around this treatment method. However, the growing consensus on its efficacy is most solidly anchored in the number of clients whose lives are being changed for the better.
 
Acupuncture is part of an over 2000-year-old medicine that has slowly developed into what we now call Traditional Chinese Medicine (TCM). The application of needles to various sites on the body is used to induce change in disease and maintain health. Acupuncture itself might be even older than that if we look at the story of Ötzi - the iceman. Thousands of years have been spent on trial and error, data collection and presservation to make TCM what it is today, an extensive collection of knowledge and experience in the treatment of almost any health conplication in a systematic and symptom based diagnosis. The true amazement lies in the realization of how comprehensive TCM has become for the treatment and prevention of disease. It is designed to be a true whole care or holistic medicine. 

1. Nutrition - is understood to be the most important part to maintaining health. Foods are categorized by the effects they have on one's body. The most easily relatable properties here are warming and cooling foods, such as cinnamon and peppermint. Foods are also considered tonics, such as sweet berries and roots, of which Goji berries and Ginseng have risen to popular heights. Other foods are used to treat constipation, such as rhubarb and hemp seed.
2. Lifestyle - hard work, overeating, uncontrolled sex drive and too much leisure have all been identified to have straining/ depleting effects on your health.
3. Emotions –  are you excessively worried, afraid, angry, sad or even over-the-top joyful? Many scholars believe emotions to be related to disease, think PTSD.
4. Medical treatment - including acupuncture, gua sha, cupping, massage (Tui Na) & Chinese Herbal Medicine.
5. Maintaining health - rather than providing care only when disease has a head start, a TCM practitioner makes every effort to keep his patients healthy. In historic China, a healer was judged not only by how he managed to cure an affliction, but by the general health of the community he was caring for.​

TCM utilizes an extensive collection of Super-foods, some of which you will recognize from your kitchen. Ginger, Spring Onion, Cinnamon and other usual suspects are commonly used in Chinese Herbal Medicine. Single herbs are most importantly categorized by their respective taste: sweet, salty, bitter, sour, as well as, bland. Together with other properties, herbs can, for example, be used to increase Lung Yin which would be helpful in a dry cough. Bitter herbs aid to resolve water retention, which is common among patients with Type 2 Diabetes. Most often you will find multiple herbs combined to a classical or custom formula, which includes as little as two and as many as twenty herbs, mixed to benefit one another and address multiple symptoms simultaneously.

​More important than being a well-functioning medicine by itself, Traditional Chinese Medicine makes for a good team player. Acupuncture has been praised for its ability to integrate and compliment other treatment modalities by either supporting the treatment strategy or by treating undesirable side effects. This becomes most beneficial when receiving taxing forms of treatment, such as, being treated for parasites or cancer.
 
At the center of this medicine is the idea of a universal force inherent to all life and all matter that exists - Qi. This idea has broad applications across the world we inhabit. It is there when you breathe, your heart beats, the wind changes direction and when your DNA is spliced to be transcribed into RNA. It is a force that keeps the very fabric of our world together.

Qi obeys the principle of duality described by the terms Yin & Yang.
Yin and Yang have a relationship and… it's complicated.
Yin is used to describe such things as cold, hard, dark, slow, etc.
Yang on the other hand is hot, soft, bright, fast, etc.
While they are often used to describe opposites, they have an interdependent relationship in which they indefinitely demand the existence of the other and thus their own.
 
An example can be your nearby traffic light:
The red light is Yin, it demands halt, waiting, giving others the chance to move about.
The green light is Yang, it requires flow and movement on your part.
The traffic light is Yin, then Yang, then Yin, then Yang…
If we don’t have a red light, we don’t need a green one and thus we would need something else… a roundabout: Yield, then go, yield, then go…
Yin is used to describe such things as cold, hard, dark, slow, etc.
Yang on the other hand is hot, soft, bright, fast, etc.

Next time you find yourself stuck at a traffic light allow this to be a brief moment of Yin before you accelerate to inhuman speed. This philosophical principle has been a loyal guide by my side in the past years. It helps me to remember that no event in my life is one sided. If I am frustrated, sad or happy, I know that these emotions are not all there is, but that it is a small moment weighing against the whole of my life. This makes my problems a little smaller and my pleasures all the more valuable.
 
Would I recommend TCM for everyone? Of course, I would! I do strongly believe, though, that most of the magic of healing comes from the trust you can place in your healthcare provider. Do you have the feeling that he/ she has your interest at heart? Can you communicate your concerns and questions to this person? That little bit of magic, or placebo, can make all the difference in the treatment outcome.
​

 About the Author: Kate Olson, CPC, CHT, is a Life Transformation Coach, Clinical Hypnotherapist, NLP Practitioner & Reiki Master practicing in Seattle, WA, as founder of Northern Lights Life Coaching. She does workshops & classes, as well as, individual and group coaching. Her emphasis is on guiding clients in finding path, purpose and peace. She focuses on integration of mind, body and spirit wellness. It is her mission to help clients find joy through connection, creativity and change facilitation. She is passionate about the arts, travel, the environment, personal growth, family and living with joyful purpose. She has a second wellness-related business offering Salt Therapy, Salt Works Saltariums. Salt Therapy offers an all natural treatment solution for respiratory and skin issues.

   While I strongly believe in living in the present, moving forward and not dwelling in the past, there is value in taking time for a little reflection. It is important to realize how far you have come, what you have accomplished, what you learned and to relish the pleasures and gifts you have received or even the lessons learned through trials and painful experiences. I am looking back on 2016, my personal and business progress, as Northern Lights Life Coaching. It is easy to see only what we have not yet accomplished and forget about the journey as a whole and the the achievements we have made along the way.

  I started off 2016 with hesitation, trying to get my barrings after a busy 2015, that went by very quickly.  My business model for my saltariums was not working the way I planned and the first location for the units had not worked out. I needed to re-evaluate and decide on a different plan. My life coaching was coming together, but definitely requiring more time for marketing and some fine tuning, in terms of direction and focus.  I wanted to do everything, but realized I needed some targeted focus and clarity of mission. Personally, I was concerned about my son, who was having a hard time with his living circumstances in Wichita, KS. He had moved there 3 years earlier.  He was considering moving back home and I wanted to help him with that transition. It involved selling a condo I had bought there and  those two things took up a lot of my time the first part of the year and I was not able to put all my focus on business. While I wanted my son to move back to Washington and was happy to have him back home, having your adult children back living at home is always a challenge and an adjustment.  I think business-wise my year really started off in March.  My son moved back home in mid-April and I am happy to say he is doing well now, with some direction and goals for his future.

  In March 2016, I decided to commit to some business networking after going to a workshop where the facilitator suggested that a new business should be networking 20 hours per week.  While I found that much networking was nearly impossible, I did give it a good try and joined several networking groups. I will have to say, it did get my year hopping and I met some interesting and very helpful connections that also turned out to be great people. I gained a lot of support and good ideas for moving my business forward. I  also committed to ramp up my social media presence and that led to some great opportunities.

  To summarize the highlights of 2016, in April, I started a meetup group, Vibrant Spirit "Living On Purpose" Tea Chats. It is a group for connection and conversation and has led to a bigger idea I will be introducing this year. The group struggled over the summer, but the concept is a good strong foundation for future plans and we had some fun meetings over the year.  At the end of May, I went to Japan with a friend who was born there. She asked me to accompany her there to visit her 86 year old Aunt. It was a great opportunity and an interesting trip.  Japan is a beautiful country with a fascinating culture and I know I will have to go back, as a week was not enough time to really explore. In July, I was presented with an unexpected and fortunate opportunity to attend the Personal Development Symposium in Boston, MA and do a presentation, as well as, participate in round tables and panels for the 2-day event at Harvard University Faculty Club.  The event was in mid-September and I will have to say it took me that long to decide that I was up to doing the presentation.  I did my presentation on "The Simple Grace of Embracing Change" with emphasis on how to inspire clients to embrace change. This was appropriate, as I was embracing change myself and it was a high impact learning experience. It was an amazing, inspiring adventure. I met colleagues from across the country, connected with and learned from them and will keep in touch long-term.  In early September, I took a trip down to Salem, Oregon and appeared on a CCTV show called, "Gray Matters", hosted by B-Lee Coyne. The program highlights subjects of importance to the health and wellness of the community. This was a big step out of my comfort zone, but good preparation for my presentation at the Harvard Faculty Club, just a couple weeks later. 
​
  Just a week after returning from Boston, I left on a trip to Sedona, AZ where I attended a personal growth workshop, Women-n-Spirit and then did some personal growth sessions designed specifically to help me in reaching my own goals and dreams. Sedona is always a nurturing and soul inspiring location for me and I came away with new energy and focus. Even though the airline lost my luggage, creating a great deal of inconvenience, I very much enjoyed my trip. Next, I went to Madison, WI, for a 3-day business conference. It was my first time in WI. Madison was a lovely city with a small town feel and I loved the lakes and old buildings. The conference provided some good information and insight, but I had a bit of jet lag and ended up missing part of it dealing with the airline about my luggage. The luggage was never found and I was eventually reimbursed in mid-December. The luggage was lost on a two and a half hour direct flight on September 22.  Since it was a 3 week trip, I had packed a lot of clothes. Lesson definitely learned, on luggage and airlines. From Madison, WI, for the last leg of my trip, I flew to Albuquerque, New Mexico for the Balloon Fiesta. It had been on my wishlist for a couple of years and I will say, it was totally worth it! I really enjoyed Albuquerque and will have to go back soon to see more and visit the surrounding areas. When I returned home, I had a lot of catching up to do and the time flew by.  I was featured in a "Member of the Month" blog for Heart to Heart networking group. To find out more about my business and how it was started click the link to the blog post below: 

http://www.hearttoheartnetworking.com/2016/11/member-of-month-kate-olson-with.html 
​
  I was privileged to be invited to interview by the Positividy Now podcast 1% Club. Listen below:
 
We sat down with Kate Olson on the latest episode of our podcast. Listen here: https://t.co/Wf9cxzVlUN
@KONorthernlites #coaching https://t.co/6ZMzAZuUGX
(https://twitter.com/positividynow/status/816665861553528833?s=03)
This is such an inspiring program and it was truly an honor to be included as a guest! 

  After my Harvard presentation, I was inspired to become a more proficient speaker, so I enrolled in a 3-day speaking workshop that was held in Port Ludlow. It was another challenging, but rewarding experience. I learned a lot and will put it into practice in 2017, as I continue to work on developing those skills.. A few days after I returned from the Port Ludlow speaker workshop, I left on my birthday trip. I went to Santa Barbara and Palm Desert, CA for a week and it was a wonderful relaxing retreat where I nurtured myself and enjoyed the sunny weather thoroughly. The rest of the year went by in a flash, as I tried to get the many things still on my to-do list completed. The last Vibrant Spirit "Living On Purpose" Tea Chat included a guest speaker and some pop up stores and was a fun event. I enjoyed Christmas with family and toasted in the New Year with Brunch with friends and a great view followed by a Seahawks game. It was so nice to have my son here to share the holidays, as I had missed that in 2015. 

  My most valued takeaways from the year were definitely the amazing people I met and connected with, the ideas that were inspired by those people, the places I visited and the amazing opportunities and experiences that I was blessed to participate in.  I know I will be more open to opportunities in 2017 and will continue this journey. That included some great clients that I was priveleged to watch grow and achieve goals. I am thankful for the trust they showed in sharing their journey with me. The year inspired a new mission and has given my business goals more focus and momentum. Personally, I feel more centered and ready to reach out and create the vision I have for my life.  What a year I had and what a year I am looking forward to. I hope you had a year you can look back on, see how far you have come and smile!  Wishing you an amazing 2017!    

About the Author - Tera Lea Day, CLSC, CHT has been teaching Anger Management Awareness since 2009. She is a Certified Master Practitioner NLP Life Coach with extensive training. Her background education and degree are in Medical Management and Administration. In her 25 years of management, communication was a key component of behavior change in the workplace. Currently, Tera uses all her knowledge and training helping clients to implement the tools and techniques she learned to develop new communication skills and more successful, fulfilling business and personal relationships.

 Surrounding Sedona among the red rock peaks there are four main and two lesser vortexes.  A vortex is the funnel shape created by the whirling motion of fluid or another substance.  Some examples would be whirlwinds, tornadoes or water going down the drain. It can be anything with a flow, such as, water, wind or electricity.  In Sedona, they are whirling centers of subtle energy coming out from the surface of the earth.  It is not really electricity or magnetism, but leaves a slight measurable magnetic residual where the flow is strong.  It is scientifically measurable. The attributes given to or used to interpret the effects of this phenomenon are more subjective.  The four main vortexes of Sedona are Airport Mesa, Boynton Canyon, Bell Rock and Cathedral Rock.  Two lesser vortxes are Spaceship Rock and Munds Trail.  There is also a fairly weak vortex that is said to run through and under the post office in Old Sedona.  Each is said to have its own particular feminine, masculine or balanced energy, which imparts different gifts or awareness upon those visiting.  Airport Mesa is known for its masculine energy, while Cathedral Rock is known for its feminine energy.  Bell Rock is the strongest of the vortexes and has powerful energy in all three areas; masculine, feminine and balance.  Boynton Canyon is known for its yin/yang or balanced energy.
  Sedona has a number of other attractions with special spiritual significance. There is Amitabha Stupa & Peace Park located off Thunder Mountain Trail. It is a majestic Tibetan Buddhist temple built on the mountainside and maintained by volunteers. They do meditations and many traditional ceremonies there. It is a truly peaceful and uplifting place. 
There are numerous sacred labyrinths in and around Sedona. A labyrinth is an ancient symbol that relates to spiritual wholeness. It combines circular and spiral shapes into a purposeful prayer path. It represents the journey of inward growth and manifestation back into our outer world. Labyrinths have long been used for connection to the spiritual world and as meditation and prayer sanctuaries. I found it to be a peaceful place for thought and meditation and did find a few personal answers there. You can visit ancient Indian ruins in Sedona or find many handcrafted works of art or Native American healing symbols. Crystal shops abound and any other purveyors of healing in almost any form you can imagine. Visiting a psychic or medium depending on what you would like to find out is probably a must, whether you believe in them or not. Some of the world’s best and most gifted healers make their home in Sedona. I visited one while I was there and she told me some interesting tidbits. Some turned out to be right on target, though I have not yet met that adventurous, handsome man she saw in my future. If you have not experienced a Reiki Energy healing session, Sedona is an excellent place to do so. You can go to the Reiki Center in downtown East Sedona or one of the many other practitioners located in the area. The healing power of Reiki was definitely a surprise discovery for me. I was a definite skeptic, but when my headache disappeared in about 10 minutes with a reiki healing after failing to respond to Excedrin, I had to give it consideration. Since, I am now a Reiki Master my attitude has turned around completely. The whole vibe of Sedona is a convergence of spiritual beliefs from around the world. The Chapel of the Holy Cross is a Catholic Church that was constructed right among the Red Rocks and with its tall spiral windows with views of Bell Rock and Cathedral Rock it is beautiful and breathtaking. The chapel is both inspiring and incredibly peaceful. It draws people of all faiths who make gift offerings, pray and gather with peaceful intention. They still provide church services, as well as, special ceremonies. When I visited, I saw a group of Buddhist monks, Muslim families, Christians of all denominations and there were nuns operating the gift shop and information desk. It was such a beautiful feeling. I doubt that it is possible to visit Sedona without feeling some sort of spiritual connection, no matter what your beliefs may be. That is the wonderful thing though; Sedona leaves you to interpret the majesty of an energy greater than and beyond ourselves on your own terms, while leaving you certain that you have made that connection with spirit.

My month in Sedona changed me, inspired me and connected me with a deeper part of myself. Sedona will always hold a piece of my heart and draw me back with her mystic charm and unique beauty. If there is something to the vortexes, I do think I left Sedona with more confidence and a greater sense of commitment (masculine energy), stronger intuitive awareness (feminine energy) and a greater feeling of peacefulness (balance). I am sure that I will always find mysteries to uncover and never tire of her stunning vistas. I truly believe Sedona is one of those “magical” places.    

Victoriah Arsenian is author of Moon Pacific Coast Highway Road Trip and has contributed to several culturally-based travel publictions including, the ward winning publications, Guide to Indian Country and Explore Northwest Tribes. She is an all-around adventure seeker and cerified yoga instructor.

​People travel for profound reasons. Most of us are looking to escape stressful, busy lives that allow for little time to catch our breaths. Americans, especially, have created daily routines dominated by technology. Our time and energy are spent meeting the demands of jobs and mundane activities that leave us feeling uninspired, physically drained, and disconnected. Our happiness suffers, and as a result, so does the quality of our health and wellbeing. We want to unplug and move away from the external voices that expect more of us to re-connect to our own voice, and to remember how to breathe deeply and with authenticity.
 
In 2007, Princeton economist Alan Krueger published the results of a research study in his paper called “Are We Having More Fun Yet?” Not surprisingly, most Americans answered, “No.” According to the study, despite social and economic progress over the last 50 years, we have spent less time doing what we love. Human beings are, by nature, playful and curious about the world, yet, we have reduced experiences that offer opportunities for play, exploration and meaning. Placing ourselves into an unfamiliar environment helps us to discover something new about the world, about others, and about ourselves.
 
New experiences not only influence our mood and perspective, but also have an overreaching impact on our health. The Global Wellness Institute recently reported that 86 percent of people who travel have a more positive outlook on life, while 89 percent were able to release stress. Stress has become a leading factor and cause of accelerated aging and illness. The institute also found that mainstream medicine’s lack of solutions for the rise of some chronic diseases and lifestyle illnesses, such as asthma, obesity and depression have motivated more people to turn to travel for better health. In fact, the travel sector aptly named “wellness tourism” is growing twice as fast as any other market; its value estimated at an astounding $3.4 trillion, vs. the $1 trillion pharmaceutical industry.
 
Travel experiences that are centered on stress reduction and rejuvenation, and that incorporate a menu of opportunities from spiritual connection and cultural engagement to physical activity and food education are not difficult to find. Many tour agencies, spa resorts and travel destinations around the world are answering the demand for meaningful experiences in replacement of mindless entertainment.
 
Destinations That Inspire
India has long been a popular travel destination for tourists seeking mindfulness and spiritual growth. From The Beatles to Oprah Winfrey many have made the pilgrimage to Rishikesh (www.rishikeshtourism.in), which lies between the great Himalayas and the holy river Ganges. People come to Rishikesh to learn about the ancient arts of yoga and meditation, as well as the practice of traditional Indian medicine, known as, Ayurveda or "science of life." Here, travelers can explore on their own or by tour guide, but however one chooses to experience this sacred place, Rishikesh is certain to have a transformative effect.
 
An inspiring space to bridge the gap between body, mind, and spirit is in the world’s most bio-diverse country — Ecuador. Amazon Andes Sky (www.amazonandessky.com) runs meditation and yoga retreats that don’t just offer instructional yoga and guided meditation, but an immersion into nature, the local culture, and the opportunity for exploration into “your inner landscapes with depth and focus.”
 
In northeastern Arizona within the bounds of the great Navajo Nation, the Canyon de Chelly National Monument embodies a richness of historical and spiritual importance. An estimated 2700 archaeological sites are contained within its many canyons, including the well-preserved Anasazi ruins. It is a magical and spiritual place where both the Navajo and Hopi nations have made their sacred journeys for more than a thousand years. Travelers seeking inner reflection and solitude can explore the unique red-rock along a single public hiking trail. Other trails are closed to non-natives due to the area’s spiritual significance to Native Americans. However, travelers have the opportunity to hire a Navajo guide (www.canyondechellytours.com) who not only provides a gateway into the sacred canyons, but also shares the fascinating history of the canyons and the ancestral Pueblo (Anasazi), Hopi and Navajo peoples. 
 
Fresh and natural foods are therapy for the soul on Washington State’s Olympic Peninsula, and so is the magnificent landscape. The Olympic Coast Culinary Loop (www.olympicculinaryloop.com) captures the diverse blend of flavors and scenery of the communities it encapsulates. Indigenous ingredients, artisan foods and local sea fare tell the stories of each village, town, and berth — the kind of stories that travelers bring home and share with others. With Olympic National Park (www.olympicnationalparks.com) at its center, the peninsula is a myriad of lush rain forests, glacier-carved canyons and high mountain ridges. The Hall of Mosses trailhead is a doorway into the world of the Hoh Rainforest where time has no presence. The trail drifts through the mist and within the reaches of old-growth trees wrapped in moss. Perched beneath the canopy, birds sing an ancient song that seems in harmony with the streaming rivers. In this place, every step forward fills a new space never encountered in the same way, and likely, never again.
 
Travel doesn’t have to be complicated, long, or even far from home. What’s important is to unplug and step away long enough to recharge and revitalize. When we return, the journey doesn’t end, it transforms; we feel inspired to do better and be better, to push through the limits of possibility to become healthier and happier…to become our greatest selves. 

Post 4 of "Better Health through Better Eating From the Bounty Box!" by Mi Ae Lipe, Author, Bounty from the Box: the CSA Farm Cookbook. More Info: /blog-author---mi-ae-lipe.html

​[Photo by Oksana Kuzmina, Dreamstime.com]

As we head into the New Year, our thoughts may be turning to eating better and spending more quality time with our families. A great way to accomplish both is to cook more at home and involve our children in the kitchen. Learning how to plan meals, shop for their own food, and properly prepare it helps our kids—and ourselves—to be healthier. It also provides great lessons that will serve them their whole lives!
 
Here are some ideas for engaging your children in the kitchen:
 

•  Involve them in meal planning. Having kids do some of their own meal planning sends a powerful message that they matter, and it gives them an opportunity to pick and choose the foods and dishes they want. It also teaches them decision-making skills and how to make choices.

 

•  Have them help with chopping, mixing, and pouring. Even young children can help out in the kitchen by slicing veggies or fruit, measuring out ingredients, washing greens, mixing batter, arranging items on a tray to be baked in the oven, snipping herbs from the kitchen garden, and decorating foods. Use child-safe cutting utensils and common sense to avoid kitchen-related burns and injuries.

 

•  Teach them kitchen safety. Make sure they are aware of the dangers of hot stoves, ovens, and dishes; knives, food processors, and choppers; and potential contamination of cutting surfaces and countertops from raw meat, poultry, and eggs.

 

•  Grow your own herbs or vegetables. Fresh herbs perk up the taste of food immensely, and nothing delights a child more than plucking the first ripe cherry tomatoes off the vine. Children have a natural curiosity for new, nurturing experiences, and gardening—even if it is a single pot of chives on a windowsill—is a great way for kids to see where their food comes from and how it grows. It also gives them the satisfaction of knowing that they raised it themselves.

 

•  Let kids pick out their own food at the grocery store. Whether it is a cucumber or a cut of meat, learning how to properly pick out different foods is a great education for kids that will stay with them for their entire lives.

​[Photo by Sonya Etchison, Dreamstime.com]

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•  Have children help clean up. One of the least exciting parts of cooking is the cleaning. It is best to clean up as you go along, so it is not so overwhelming at the end. Children can help by wiping up countertop spills or messes on the floor, loading the dishwasher, putting away clean dishes and silverware in the drawers they can reach, and other simple tasks. If they balk, you can point out that the sooner everyone can get out of the kitchen, the more time there will be for eating, reading stories, or other, more fun activities!

 

•  Have them set the table and help out with serving. Younger children can set out the silverware, dishes, cups, and napkins. This task might be more fun if they and their siblings have special, personal plates or cups. School-age children can help bring out the food and serve it.

 

•  Keep it positive and don’t be a perfectionist. When you cook with your kids, schedule enough time so you are not in too much of a hurry. Remember that they are still learning new skills, so they won’t be as quick in doing things as you are—or do them as perfectly as you might. It’s also very important that they not associate the kitchen and cooking with negative feelings, getting yelled at, anxiety, and stress; these associations may stay with them for a lifetime.

 

•  Make them truly a part of the kitchen, with their own tools. Children love to take ownership of their destiny, so provide them with a supportive environment. It might be in the form of their own apron, a recipe box with cards they can write on, child-size kitchen utensils, special kitchen towels, or colorful measuring cups and spoons.

 

•  Praise them. Be sure to let your children know when they’ve done a great job, and thank them for it. Then enjoy your meals together!

 
Holiday Blessings and Happy New Year!
 

​[Photo by zoryanchik, Dreamstime.com]

Salade Niçoise
Serves 4
 
Do not toss this salad; it should look arranged. This Riviera favorite goes best with vinaigrette dressing. You don’t have to cook much—just boil the eggs and potatoes and steam the green beans (or pick them up at a salad bar for a no-cook meal). Then open a can and a couple of jars, chop, stir, assemble, and it’s done. It’s a fun finger-food meal for kids too! Serve with good sliced French bread, warmed or toasted, and maybe even a chilled dry rosé wine.
 
½ pound green string beans
4 small red or white potatoes
1 head Boston or red leaf lettuce
1 (6-ounce) can albacore or other high-quality tuna, drained
3 to 4 tomatoes, quartered, or 1 cup cherry tomatoes, halved
2 to 3 hard-boiled eggs, peeled and halved
1 green or yellow bell pepper, seeded and cut into thin rings
16 to 20 herbed black olives (Niçoise olives are the classic choice)
2 tablespoons capers
8 anchovy fillets (optional)
 
Salade Niçoise Vinaigrette
 
1 tablespoon white-wine vinegar
1 tablespoon fresh lemon juice
½ teaspoon Dijon mustard
1 clove garlic, minced
Pinch of fresh tarragon or basil
Salt and freshly ground black pepper
½ cup extra-virgin olive oil
 

1. Steam the string beans until just crisp-tender. Cool them quickly in a bowl of ice water to stop the cooking, then trim as needed.
2. Bring a medium saucepan of lightly salted water to a boil. Add the potatoes and cook for 6 minutes, or until fork-tender.
3. Meanwhile, prepare the vinaigrette. In a small bowl, stir together the vinegar, lemon juice, mustard, garlic, tarragon, and salt and pepper to taste. Slowly add the olive oil, whisking until the mixture is well-blended.
4. Peel the cooked potatoes, if desired, and cut into ¼-inch slices while still very warm. Douse with 2 tablespoons of the vinaigrette and allow to cool.
5. Thoroughly wash and spin-dry the lettuce. Place in a large bowl, add 3 tablespoons of the vinaigrette, and toss lightly.

Post 3 of Series "Better Health frough Better Eating From the Bounty Box" by Mi Ae Lipe, author of Bounty from the Box; The CSA Farm Cookbook. More Information: /blog-author---mi-ae-lipe.html

[Photo caption: Jack Hedin, owner of Featherstone Farm in southeastern Minnesota, checking on carrots in the field. Photo courtesy of Featherstone Farm.]
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​This essay is written by Jack Hedin, owner of Featherstone Farm, one of the largest organic vegetable farms in southeastern Minnesota.
 
As consumers of supermarket produce, we have grown accustomed to eating pretty much any vegetable or fruit all year-round, rather than waiting for certain crops to come into season. This concept of eating something in season and what this means to me as a farmer—pulling leaves off broccoli, eating green beans at different times of the year, harvesting the perfect radish—grows increasingly important as the years pass.
 
To me, seasonality is not just when something is available, but when it is good, and dependably so. Weather, climate, and soil conditions enormously impact the quality of both fruits and vegetables.
 
We humans tend to perceive the seasons as how we experience weather when we are out and about (always during the day). Plants, on the other hand, experience seasons as night and day: dew sets that occur because of humidity, moisture, wind (or the lack of them), and temperatures.
 
In particular, here in southeast Minnesota, temperature differences during the day and night can range in June from 45 degrees Fahrenheit at night to 86 degrees during the day. In August, that nighttime temperature might not get below 70 degrees.
 
Moisture in the field and how soil and its organic matter retains moisture in the root zone are also extremely important factors. Dewfalls play critical roles too. Every single morning in August, the fields will be completely soaked. When the sun rises, even if it is brightly shining, its solar energy goes first into drying things out, not into the leaves to make energy,
 
Such fluctuations really affect how a melon ripens in the field, for instance. Squash and melons need accumulated heat to ripen. That means that they do not start to ripen until all of their leaves are dry, so those dewfalls in the valley hugely impact how these crops develop.
 
Having worked on farms in California, I often think in terms of the conditions of where a crop is grown in that agricultural state, where so many different microenvironments exist.
Here in our valley in southeastern Minnesota, the nightly dew sets mimic the coastal fogs of California’s heavily cultivated Salinas Valley, which is why we grow so much leaf lettuce and broccoli. Both prefer cool soils and plenty of moisture.
 
One of the most striking examples of the divide between the consumer perception of seasonality and actual seasonality occurs with radishes. When we come to the farmers market in June, everyone lines up to get radishes because they are psyched up for it.

​[Photo by Baloncici, Dreamstime.com]

​What is happening in the field, however, is that the lengthening days are causing the radishes to grow so fast in May and June that they get pithy and hollow inside. When the soil reaches above 65 degrees, the roots lose crunch, juiciness, and sweetness, and turn very spicy. What people perceive as peak radish time in early June is, in my mind, a pretty risky season.
 
Although radishes can be good at this time, what I believe people are really responding to is the lack of fresh fruits and vegetables during the previous six or eight months. They are not necessarily looking for radishes; they are seeking something good, and even though these radishes might be fresher than those from California, they are nothing like the fall radishes we harvest.
 
In September and October, the radishes are growing so much more slowly. The nights are cooler, and we get unbelievably good radishes at this time of year; they are what I think of as an in-season radish. But this timing is so contrary to what most people think about radishes.
 
The same is true for lettuce. Our initial goal was to cultivate all of the leaf lettuce one could eat during the entire growing season, which runs from May 20 to November 1. But the lettuce is superb for only a short time, between May 20 and June 20. After that, we do not grow lettuce in July and August, for it quickly turns bitter once the soil becomes hot and dry.
Yet another example of seasonality occurs with broccoli. Because of our scale, we do not want to grow many acres of a certain crop until we know it will have a high success rate. In the case of broccoli, we need 80 to 90 percent of our crop to have both high eating quality and be aesthetically superior.
 
Here in southeastern Minnesota, it is possible to harvest broccoli every day from June 20 to November 10. But broccoli loves cool weather and even frost; if the temperatures are not falling below 30 degrees at night, it won’t be as sweet. As a result, our broccoli is best only about eight to ten weeks of that time, from about September 10 to October 20.
 
Broccoli could be in every CSA basket during the summer and fall, but in times of hot days, warm nights, and dry soil, it will be stringy and tough. If it looks any good at all, the heads are likely to be bitter. Even though we could sell and market it, this poorer-quality vegetable is not what we want to promote as a grower.
 
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​[Photo by fortyforks, Dreamstime.com]

​Roasted Root Vegetables from Greta’s Kitchen        
Serves 6
 
In the dead of winter in much of the country, it can be a little hard to get a good, crisp, sweet radish grown locally. But this recipe uses daikon, a type of Japanese radish that has a longer, more year-round season (in fact, it is sometimes grown as a winter cover crop). If you can’t find daikons, no need to worry—this hearty dish is delicious with any sort of root vegetable in season. This recipe is courtesy of Greta Sikorski of Featherstone Farm in Rushford, Minnesota.
 
Note: Bragg Liquid Aminos is a liquid protein formula derived from soybeans; it makes a great savory seasoning alternative to soy sauce, which contains gluten. To make a totally gluten-free gravy, substitute potato starch for the regular wheat flour, and use Bragg instead of soy sauce.
 
3 pounds various root vegetables, including carrots, potatoes, beets, rutabaga, turnips, parsnips, celeriac, and daikon radish, peeled and chopped into ½-inch cubes
2 tablespoons olive oil
2 tablespoons soy sauce or Bragg Liquid Aminos
2 tablespoons maple syrup
Salt and freshly ground black pepper
Fresh or dried thyme, to taste (optional)
Grated ginger, to taste (optional)
 

1. Preheat the oven to 400°F.
2. Place all of the cubed veggies in a 9-by-13-inch baking pan (you should have about 8 cups).
3. Mix the olive oil, soy sauce, and maple syrup. Add the salt and pepper, as well as the thyme and ginger. Season according to your mood.
4. Cover the pan with aluminum foil and bake for 40 to 55 minutes, depending on the size of the vegetable cubes. The vegetables will be tender, and a fork should easily pierce the largest vegetable cube in the pan. Be careful when you’re removing the foil so as not to get a steam burn.

 
— Recipe by Greta Sikorski of Featherstone Farm, Rushford, Minnesota, from Bounty from the Box: The CSA Farm Cookbook
 

 "Better Health tthrough Better Eating From the Bounty Box!" Series - Post 2 by Mi Ae Lipe, Author Bounty from the Box; The CSA Farm Cookbook. More Info: /blog-author---mi-ae-lipe.html

​[Photo by Grondin Franck Olivier, Dreamstime.com]

Life can be a lot easier if you prepare certain ingredients in advance; you can pull out these items on busier weeknights when you don’t have as much time to assemble everything from scratch. Here are some suggestions for getting—and staying—organized in the kitchen:
 

•  Try to think ahead about your meal preparation. One of the most difficult parts is remembering to take frozen meat out of the freezer and thaw it in time for meals!

 

•  Make and freeze stocks and broths ahead of time. These concoctions are the basis of many dishes, adding flavor and nutrition. Freeze in convenient sizes so you don’t have to thaw more than you need at one time.

 

• Wash, peel, cut up, and package your fruits and veggies in containers or bags as soon as you can after shopping for them. Prepping such fresh produce right away before it has a chance to wilt, rot, or get forgotten not only saves money, but it also makes it much more likely that you and your family will use that nutritious food when preparing other dishes or want a quick, healthful snack.

 

• Have cans of chicken, tuna, and salmon on hand, as well as eggs and cheese—for emergencies as well as for a quick meal at the end of a long, busy day.

 

• Make marinades over the weekend or whenever you have some free time, and freeze them in zipper-lock storage bags. Place the frozen bags in the fridge overnight to thaw in time for an evening grill the next day.

 

• Freeze food in individual portions. It makes for easy, fast thawing and allows for a varied menu on the fly.

 

• Make batches of condiments and sauces such as tomato sauce, barbecue sauce, compound butter, garlic mayonnaise, and dressings so you have plenty on hand.

 

• Slow-cook a large beef roast, then slice and freeze it along with its pan juices for serving on busy nights.

[Photo by Azurita, Dreamstime.com]

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• A Crock-Pot or a slow cooker is a wonderful timesaver and is great for making delicious soups, stews, braised meats, and cooked applesauce.

 

• One-pot meals, soups, and stews, frozen in single portions, are great timesavers and are very versatile. It’s easy to freeze single meals in Pyrex or ovenproof glass dishes for later thawing and heating at home or in a microwave oven at work or school.

 

• Prepare fresh-herb ice cubes for instant thawing and seasoning. Instead of using dried herbs, which often don’t have very good flavor or aroma, freeze fresh herbs such as basil, dill, parsley, rosemary, sage, savory, tarragon, and thyme. Chop the herbs finely, mix them into a paste using ⅓ cup of olive oil or cooled, melted butter to every 2 cups of herbs, and then freeze the resulting mixture in ice cube trays. To use, simply pop out however many cubes you need into a strainer and let the oil melt away, or just drop them still frozen into sauces or soups.

 

​[Photo by Voltan1, Dreamstime.com]

​Italian White Bean Soup
Serves 6 to 8 as a main dish
 
You can prepare this simple but delicious winter soup ahead of time and freeze it in individual portions in zipper-lock bags. When you’re ready to eat, just thaw and heat a bagful. Serve it with a green salad, an artisan bread, and good butter. It will thicken on the second day. You can add water to thin it out, or serve it as-is for a side dish.
 
¼ cup flavorful, extra-virgin olive oil (Greek is good)
¼ to ½ cup chopped Italian or curly leaf parsley
3 large cloves of garlic, minced
1 pound cannellini beans, washed, sorted, soaked, cooked,  and drained
Salt and freshly ground white pepper
 

1. Sauté the parsley and garlic in olive oil over medium heat for a few minutes.
2. Add the cooked beans and water to cover. Bring to a boil, reduce the heat, and simmer for 6 minutes. Remove from the heat while you mash about a cup of the mixture with a fork, or put in a blender until it is the consistency of mashed potatoes.
3. Return the mashed mixture to the pot and cook for 6 more minutes. Season to taste with salt and pepper, and serve immediately.

 
— Recipe by Marianne Streich, from Bounty from the Box: The CSA Farm Cookbook
 
 

About the Author: Mi Ae now resides in downtown Seattle near the world-famous Pike Place Market, regularly indulging in a favorite hobby—eating great food. A freelance editor and graphic designer, she has her own business, What Now Design, which helps authors and companies create books, marketing publications, and branding identity campaigns. She also lives another life as a traffic safety advocator, writing a blog called Driving in the Real World, dedicated to improving driver education and road safety in America. She is the author of a book recently published and currently available:
 Bounty from the Box: The CSA Farm Cookbook.  It is your guide to enjoying more than 90 different crops grown by community-supported agriculture (CSA) farms across America. To find out more about Mi Ae click on:  /blog-author---mi-ae-lipe.html

Up until a hundred years ago, most people ate foods that originated more or less the same way—grown or raised locally or from their backyards, with few or no pesticides, and cooked at home with no artificial preservatives or additives.
 
Times have changed, of course. With the meteoric rise of Big Food and Big Agriculture starting in the early 20th century, the food scene in America and much of the rest of the world has changed profoundly. Not all of this is a bad thing—crop yields have increased enormously, a wider range of food is now available to more people at lower prices than ever before, and entire global economies have been created as a result.
 
But havoc on unprecedented scales has also been created, much of it to the detriment of our health and our economy. Multinational food companies specialize in creating and marketing cheap, highly processed, low-nutrition products that are high in sugar, salt, and fat—and reaping billions of dollars from consumers of all ages, who pay the consequences with increased rates of obesity, heart disease, high blood pressure, and diabetes, plus the cost of treating them.
 
Consider this: At least 85 percent of the food in your average supermarket is unhealthy for you. And if you eat this food exclusively for years, what kind of physical and mental suffering might you endure as a result of being not properly nourished? And how many of you reading this post are already experiencing these symptoms?
 
There’s other issues at stake. American government farm subsidies reward those who grow commodity crops such as corn, wheat, and soybeans (often genetically modified) at the expense of smaller (often organic) fruit-and-vegetable farmers, who find it very difficult to survive because of a shortage of land and a market system that financially rewards monoculture on a massive scale.
 
And billions of gallons of petroleum-based fuel are required to ship foodstuffs around the globe, contributing to global warming and its deleterious effects. For instance, it is estimated that at least 90 percent of the seafood that Americans eat is actually imported from farms in Asia and Europe, whereas the vast majority of our own delectable wild Alaskan salmon and Gulf Coast shrimp paradoxically is sent to Asia—quite the culinary irony.
 
As consumers, we can and should do something about this. Our most powerful tools are our pocketbooks and personal will.

• Make an effort to shop local and organic. Support your local community-supported agriculture (CSA) farm. Think twice before buying those melons shipped in from Chile in the dead of winter. Shop at farmers markets when possible. Get to know your local farmers and their growing practices. Keeping your dollars in the local food system helps everyone involved in that system. And buying organic or sustainably farmed food raised or grown without inputs from harmful pesticides and commercial fertilizers means you support a healthier planet and environment. 

 
               







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[Photo by Ilumus Photography, Adobe Stock]
 
Dine out at restaurants that source their ingredients from local farms and producers. Let these places know that you appreciate and support their food policies.

• Avoid making processed food your primary diet. The vast majority of the food items in a typical American supermarket contain refined grains, sugars, hydrogenated fats, preservatives, additives, and artificial colorings, with harmful or unknown long-term health effects. While it doesn’t mean that you can never again eat a Snickers bar or a tin of Spam, remember that your body is your temple—why regularly feed it questionable food?

• Grow your own. If it is feasible, try raising some of your fruits and vegetables yourself, either in your backyard or in a community garden.

 
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 Post 1 Recipe
 
Smothered Greens with Turkey
Serves 5
 
Traditionally, pork fatback would be used in this savory, slightly spicy dish, which uses a variety of winter greens like kale and collards. If you’d like to experience it, try the fatback—at least once! For a version that is more healthful, use the smoked turkey—it will flavor the dish beautifully as well.
 
3 cups water
¼ pound skinless smoked turkey breast, chopped
1 tablespoon minced fresh chile, such as jalapeño or serrano
¼ teaspoon cayenne pepper
¼ teaspoon ground cloves
2 cloves garlic, crushed
½ teaspoon fresh thyme
1 scallion (green onion), chopped
1 teaspoon ground ginger
¼ cup chopped onion
2 pounds greens (mustard, turnip, collard, kale, or a mixture)

1. Wash the greens thoroughly, remove the stems, and tear or cut the leaves into bite-size pieces.
2. Place all of the ingredients except the greens into a large saucepan and bring to a boil.
3. Add the greens to the pot.
4. Cook for 20 to 30 minutes, partially covered, or until the greens are tender. Season to taste with salt and pepper.

 
— Recipe by www.Health.gov, from Bounty from the Box: The CSA Farm Cookbook

Photo by Bhofack2, Dreamstime.com

Does any woman you know question herself – ask “Did I say the right thing, do the right thing, help enough, and explain enough?”  How can you be a Real Woman and still be considered the nurturer and gatherer that a woman is supposed to be?  Today I am sharing "Five Ways to Be and Stay Empowered as a Real Woman" without losing respect of the nurturer and gatherer that you naturally are.
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52 Facets of A Real Woman, Wake Up, Break Out and Shine, is a book I co-authored that will be published soon.  The teaching in this book is a combination of love, suffering, renewal and pure truth of how women choose to express themselves and live their lives.  This book and the workshops associated with it will allow women to put their head on the pillow each night with no regret of what was said or done during that day AND the confidence and peace that her choices the next day will be her best as she stays in the moment of the present.  Please consider these 5 Ways to Be and Stay Empowered as a Real Woman:
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1.  Don’t take things personally.  From the moment you get up in the morning outside stimulus begin to affect your day, your mood and virtually how you do everything – what spirit you live from each day is sadly dictated by what is going on around you.  You can positively stop this from happening by NOT taking things personally.  When something goes wrong – it is not because you are doing it – it is simply because something did not go as it needed to go in order for the project to be successful.  Yes, it may have been a choice that you made – but it is what it is – lamenting over a not so perfect choice cannot change the outcome.  If someone says something to you that pushes one of you buttons – take a deep breath and realize that 100% of the time something that someone says to you is truly all about them.  Take note of this – because when you lash out with something about someone else I promise you what you say can be directed back to something that is bothering you about yourself – if it weren’t you would not have said it at all.  Remember the saying “If you can’t say something nice – don’t say anything at all”?  Live by that for a day – could be a challenge – but again I promise it will change your day – change your life. 
2. Speak from a place of love.  This may sound a little corny – but honestly when you speak with an intention of love you can say almost anything and it will be received in a good, safe, peaceful way.  Remember to always think, if this were being said to me – how would I like to hear it?  Any type of message can be conveyed in love and received in a way that is pure, giving and actually really be helpful to the development of that person receiving the message.  Make sense?   Whenever I feel that is would be beneficial to share something that could be taken the wrong way by the recipient I start by saying “I am saying this in love”….then continue on with what I am feeling.  It has worked beautifully with communication with my husband – we know that if we hear the words “I am saying this in love” the claws of defense can stay at bay…it diffuses any triggers that normally would fire up.
3. Learn to Accept Help with Grace.  Success is sometimes measured by doing the entire project alone.  Accepting help can be labelled as a sign of weakness, that you can’t handle the project or situation.  That couldn’t be further from the truth.  A Real Woman reaches out for help.  She knows that giving someone a helping hand feels so good and fulfilling.  Why would she deny someone that feeling?  By accepting help A Real Woman is allowing the other person to feel good about themselves and the bonus is she is getting her project done and preserving some of her energy for other things.  “A Real Woman says you can help me when I’m down – just don’t pick me up.” (from 52 Facets of a Real Woman)
4. Do Your Best for Today.  Every day is different.  Your quality of sleep, hours of sleep, items on your to-do list….that being said your best will be different every day.  A Real Woman does not set expectations for herself that could send her into a tail spin at the end of the day because of not accomplishing everything she did the day before.  Your energy level is different every day – could change from minute to minute.  Learn to be compassionate with yourself.  When a child is learning to walk do you encourage them to give up after they fall a few times?  No you cheer them on after each fall – knowing full well they will accomplish walking – it is just different every day.  Learn to not set unrealistic expectations – accept what it is that your best is every day.  One of my favorite quotes – “The secret to having everything you want – is believing you already do”.  Priceless to live by this.
5. Gratitude is the best attitude.  Before your feel hit the floor each morning – have a moment or two of gratitude.  The universe responds very well to a grateful spirit.  Thank you for the air I breath, thank you for the food I eat, thank you for the warmth of this bed, thank you for the experiences I will have today, thank you for the life I have, thank you for the person I am, thank for the person I will be today – gratefulness works – it really works.  Try it!!

Hugs and love to you all – I truly live by this five tidbits – I’ve had suffering in my life just as everyone has, however learning to stick to these ‘rules’ has completely changed my life – in the best way I could hope for.  Wayne Dyer – “When you change the way you look at things, the things you look at change.”  Amen.