During the colder, darker winter months, our bodies need certain vitamins and nutrients to keep us healthy and happy through the chill and gloom. Luckily, nature has caught on and grows an abundance of seasonal fruits and vegetables that provide things like vitamin C, vitamin D, and antioxidants. Are you filling your plate with the best food for your body and mind during the winter season? Take a moment to share what you had for a meal in the past 24 hours—was any of that food in season?
Do you pay attention to the price of produce? If so, you’ll notice that off-season fruits and veggies balloon in price! By eating in-season, you’ll not only get more delicious tasting food on your plate, but you’ll also shave off a pretty penny on your grocery bill.
Our Ancestors had no choice! It’s an extremely recent development in human history to have access to a plethora of produce year-round. Before we had the ability to walk into a supermarket and have our choice of tropical fruits in the middle of winter, we had to eat what was seasonally (and geographically) available to us. Take some time to look into old recipe books; you might get some great inspiration for dinner!
Science has shown us that vitamin C can help reduce the duration of cold symptoms, meaning that it can help you start feeling better, faster.
Coincidentally, one of our most beloved sources of vitamin C, citrus fruits, naturally ripen in early winter, just in time to deliver their nutrients amid the cold and flu season.
How can I find out what is in season? I get this question a lot, so here are a couple of tricks I’d like to share with you:
Ask your grocery store! While a cashier might not know what’s in season, someone
who’s stocking produce will be able to get you connected with the person who’s ordering that produce, and therefore knows what’s in season.
Use your nose! Walk around the produce section and see what smells you can pick up on. Apples will smell delicious even from a few feet away in the fall months. Likewise, you should be able to pick up on the scent of citrus in December. Not sure if pineapple should be in season in November? Give it a sniff. If it smells like the actual fruit or vegetable (instead of just the faint smell of refrigeration), you’ve probably got an in-season product.
Lastly, use a search engine. This one allows you to add your location and season so that you can discover what’s available in your area: https://bit.ly/3oBcfTJ
Are you making a recipe that requires an out of season ingredient? Don’t be afraid to improvise with frozen, canned, and dehydrated ingredients. For example, if a pasta sauce recipe calls for cherry tomatoes but there’s ice on the roads outside, substitute with canned tomatoes! If you’re making a trifle that calls for fresh raspberries, defrost some frozen ones instead. Canned and frozen goods can get a bad rap, but they’re actually just as nutritious as flavorful as their fresh counterparts—in some cases, even more so! Just make sure that you’re not picking canned foods with added salt or sugar.
While it’s not realistic to expect to be happy all the time, building strong relationships requires positivity to thrive. It’s easy to pull others down with you when you’re having a bad day, but too many days like this will cause others to go searching for those with a more cheerful outlook. This goes for any type of relationship you’re trying to cultivate or strengthen. Having a positive disposition is welcoming and inviting. Others will be attracted to your positive force. If you need a boost in positivity here are a few tricks: – Look for the optimistic viewpoint even in negative situations. There’s always a lesson to be learned. – Who you spend time with will have a huge effect on your outlook. Evaluate relationships, how do you feel after spending time with different people? If you find yourself feeling down, negative, or drained frequently by the same relationship, consider it may be time to step back. – Keep things in perspective. When feeling stressed it’s easy to make a mountain out of a molehill. Remain calm so you can remain objective. 12 – Keep in mind what you put out, you usually get back. If your energy is negative and frustrated, that may be reflected in your interactions with others. When you’re experiencing negative emotions, instead of taking them out on others, refocus your attention. Try lending a helping hand to someone in need. Even smiling through tough situations can help you remain positive.
It’s easy to take relationships for granted. Whether it be a close friend, a coworker, or a romantic partner, showing you care is a sure fire way to strengthen your relationship. Everyone likes to feel appreciated. Don’t be stingy with giving thanks, no matter how small, if someone did something you appreciate, let them know. This will make both parties feel valued. Identify at least one attribute you value in each of your relationships, and let the individuals know about it. By showing others how much you care about them, you’ll encourage them to do the same in return.
Take note of what’s happening in the lives of those that matter to you. You can strengthen any relationship by joining in on their happiness of a special occasion or offering genuine compassion when they face any personal tragedy. A Huffington Post article noted 7 habits of considerate people. (I’ll discuss a few here, to access the article visit: https://www.huffingtonpost.com/2014/08/27/habits-of-considerate- people_n_5710033.html)
One I already mentioned – smile often.
Choosing to smile, especially through tough times, makes a significant impact on how others perceive you as well as boosting your own mood. Next is practicing empathy. Having compassion for others drives and strengthens connectedness. Try to be intuitive of other people’s needs. This one can take practice if it doesn’t already come naturally. Simply consider how others around you are feeling and choose to act on that information.
Manners can get lost, especially when we spend a lot of time with a particular person. However, it makes the need for manners no less important. Being polite is more than remembering to say please and thank you, it also involves understanding and acknowledging others’ feelings. Finally, apologize when you are in the wrong or caused someone to feel poorly. Everyone makes mistakes, own up to yours by apologizing.
Active listening has become a lost art. Active listening involves both hearing and recognizing another’s perspective. Too often we’re too quick to get our point across; we don’t take the time to understand what someone else is saying. How well you listen to people impacts the quality of your relationships with them. If you find it difficult to concentrate on what someone is saying, try mentally repeating their words to reinforce the message. Active listening techniques include: – Paying attention, giving the speaker your undivided attention. – Show that you are listening through acknowledgement and body language. – Reflect on what you are hearing by paraphrasing or asking clarifying questions. – Avoid interrupting. No one likes to be interrupted, this can frustrate the person speaking and distort their message. – Respond with respect and understanding.
Research shows that when we see ourselves clearly, we can build stronger relationships and communicate more effectively. Self-awareness involves having a clear perception of strengths, weaknesses, thoughts, beliefs, motivation, and emotions. Cultivating a strong sense of self-awareness allows you to understand others as well as how they perceive you. There are some techniques you can utilize to develop and deepen your self awareness. Look at yourself objectively by identifying and writing out current perceptions. Jot down your accomplishments, things that made you happy during childhood, and things you feel you could improve upon. Keeping a journal is a great way to develop self-awareness. You can write about your values and things that are important to you. It is very beneficial to periodically refer back to them and add notes if anything has changed and why. Meditation or mindfulness can help you identify the thoughts running on autopilot in the background as well. You can also ask trusted friends to describe you and provide them with a safe place to provide honest feedback. You can also ask coworkers for feedback at work.
Conflict is a normal part of having a relationship. Knowing how to respectfully settle disputes can help build stronger relationships. Here are some tips for managing and resolving conflict in a healthy way: – Address situations as they occur, don’t avoid conflict. If you can’t let something go, it should be addressed quickly before developing into a larger issue. – Remember the relationship is more important than ‘winning’ an argument. Try to be respectful of others’ viewpoints. – Let go of past hurts and resentments and focus on the present dispute. – Pick your battles, because conflict can be draining, so it’s important to consider whether the issue is worthy of your time and energy. – Be willing to forgive, and know when to let something go.
Communication is key to connecting with others. It’s a common myth that just because you talk with someone means you are communicating with them. Communication is much more than talking. It’s about connecting by using your verbal, written, and physical skills to fulfill the needs of any given relationship. Many of the techniques we have already discussed go hand in hand with improving communication. In order to be a better communicator you need to: -Stop and listen. Actively listen and forget about all of the thoughts swirling that you want to say. After actively listening to what the other person has to say, try repeating what they have said to make sure you are understanding. – Be open and honest. Hiding or holding back emotions tend to lead to bigger issues. If you are feeling hurt, say so. If you don’t communicate what you are feeling the other person may never know. Being open also means opening yourself up to the possibility of being hurt or disappointed. – Pay attention to nonverbal signals. Communication isn’t necessarily about what is said, but how something is said. – Try to focus on current issues and avoid taking cheap shots or rehashing things from past arguments. Communication is really about both listening and responding in a meaningful way.
It’s important to give back to others what you expect from them. To build a healthy relationship, think about the qualities you expect in others. Do you exhibit and offer these same qualities? If you expect a colleague to be respectful of your opinions, even when they are different, do you respond to them with this same level of respect? Maybe you expect a close friend to be a shoulder to cry on when things are difficult. Do you show up for them in the same way? No matter what the relationships are, it’s important to examine your expectations and make sure they are realistic by living up to the very same expectations.
Empathy can be a tough one. Having empathy for someone is one thing, however, it’s another to actually put it into action. When building a strong relationship it’s important to: – Actively choose to view the world beyond yourself. – Once again this is made possible through communication and active listening. – Be understanding. – Acknowledge there may be something going on other than what you’re seeing. How many times have you walked into a situation still reeling from another situation? – Remember someone else’s bad day may have started hours before. -Show compassion when someone is acting out of character. – Be accepting, realize we all make mistakes. Bottom line, we all have obstacles to overcome. I’m reminded of this famous quote, “Be kind, for everyone you meet is fighting a battle you know nothing about.”
Relationshipsaren’t about tit-for-tator keeping score. It’s common to tally up all the ways you give in a relationship and the other person doesn’t. However, noticing you’re doing more versus holding on to it is the difference between moving on and resentment. Keeping score is “me-centered,” meaning you elevate your role in the relationship to a place of superiority. Thinking in terms of ‘not enough’ is a one-way ticket to viewing your relationship through the glass is the half-empty lens. Instead of keeping score, give for the joy of giving. Give because you see a task needing to be done. When we give with strings attached it’s no longer unconditional giving. Remember, true giving asks nothing in return.
Well, that was a lot of information! Let’s quickly review everything we just went over. Interpersonal relationships are made up of all types of interactions and connections from family, friends, professional colleagues, and romantic partnerships. Meaningful relationships are key aspects of mental and physical health, and without them, we do not fare well. The tools at your disposal include: #1: Being a positive force #2: Showing that you care #3: Being considerate #4: Being an active listener #5: Exhibiting self awareness #6: Settling disputes fairly #7: Being a great communicator #8: Being the kind of friend you want to have #9: Putting yourself in others shoes #10: Giving without expectations
The term ‘interpersonal relationships’ refers to a created bond between two or more people. To dive a bit deeper, it is a close association between individuals sharing common interests and goals. We can break down interpersonal relationships into different categories, familial, friendship, professional, and romantic. Different forms of relationships can develop under each category, however, there are a number of musts for an interpersonal relationship to form.⠀⠀⠀
In order to develop an interpersonal relationship, the following must be met: -individuals must share common goals or objectives with similar interests -individuals must respect each other’s views and opinions -there must be some form of attachment -trust and honesty play a pivotal role⠀
Different Types of Interpersonal Relationships
Familial relationships are the first type of interpersonal bond we form beginning in infancy. Family plays an important role in protecting children and meeting their physical needs for survival while also providing emotional support and education. There are many different roles within the family category of relationships, including mother, father, siblings, grandparents, aunts, uncles, and cousins. Biological kinship and cultural norms define these roles and the nature of each relationship. Familial relationships are the only category of interpersonal relationships which are involuntary. We do not choose the family we are brought up with. (This is up to debate, some cultures/religions state that we choose our parent’s spiritually at the time of conception. Who’s to say who’s religion is correct!) Over the course of a lifetime, our role within a family may evolve. We begin being completely dependent on caregivers, however as we age, our caregivers may become more dependent upon children for survival. In many cases, the child can increasingly provide emotional and physical support for their caretakers.⠀⠀
Friendships can share equal or even greater levels of intimacy than familial because friendships are voluntary, unlike familial relationships. Friendship attachment typically forms through shared interests, experiences, and attitudes. There are many types of friendships we experience throughout life. For today, we’ll focus on the most meaningful type referred to as true friendship.⠀⠀True friendship can be defined as those who provide emotional support. A true friendship will remain during good and bad times without exceptions. (This does not indicate a relationship without quarrels, just one that will survive disagreements) Friendships are a two-way street, at the core of every true friendship is trust. Friends are important to help challenge us, support us, and enable us to grow, and vice versa.⠀
The people we work with can make all the difference in loving or hating a job. Relationship development among colleagues is important. After all, we may be spending 40+ hours a week with our coworkers. Professional relationships arise out of circumstance. Beyond working for the same organization, you may have very little interaction with them. There are various types of professional relationships, many of which don’t go beyond acquaintances. A team member may be a co-worker you work closely with regularly, making them slightly more than an acquaintance, but not necessarily someone you’d call a friend. A work friend is someone you have a personal connection with, someone you might have lunch with, sit by in meetings, or attend events with outside of work. As all interpersonal relationships, work relationships should display healthy boundaries, and align with your values and goals as an independent individual. These interpersonal relationships all add up to your overall wellbeing. ⠀
Romantic relationships are often the most emotionally and physically intimate among the different relationship categories. Romantic relationships are formed through a deep attachment, passion, trust, and respect. There is usually a mutually strong attraction to both personality and physical attributes. Romantic relationships are the closest form of a voluntary relationship. This will lead to a secure connection or bond between two people not shared with anyone else. Romantic relationships meet our need for companionship, belonging, affection, emotional support, and validation. Romantic relationships can be short-lived or develop into a lifelong alliance.⠀
Relationships act to serve various functions between individuals. Here are two of them: The firstimportant function of relationships is to support thriving through adversity, not only by buffering individuals from negative effects of stress but also by enabling them to flourish either because of or in spite of their circumstances. Thriving through adversity teaches us to appreciate what we have. Adversity is a good reminder that some discomforts in life are only temporary. They act to teach us it is our reactions to a situation that counts rather than the situation itself. Relationships can help us develop this important skill. The second important function of relationships is to support thriving in the absence of adversity by promoting full participation in life opportunities for exploration, growth, and personal achievement. Personal growth is extremely important. It allows us to transform and continually work towards becoming the very best versions of ourselves. During life, we experience many phases, and no two phases look alike in any two people’s lives.⠀⠀Relationships help facilitate growth by supporting one’s journey and sometimes teaching things that have been learned along their individual journey.⠀
Eating to keep your gut happy A majority of Americans live with digestive issues. This is bad news because the gut is connected to nearly every system and organ in our body, which means that the way we treat our gut has a significant impact on, well, everything! An imbalanced gut has been linked to chronic diseases such as obesity, diabetes, heart disease, and Crohn’s disease. Signs of an imbalanced gut include:
Depression and/or anxiety
Digestive issues, like gas or bloating
Suppressed immunity or autoimmune disorders
Skin problems, like eczema
Food allergies or sensitivities
A healthy gut responds differently to foods than an imbalanced gut, which means that your bio-individualized diet has to cater to what your gut needs from you. Unfortunately, there’s no pill out there that will ‘heal’ your gut.
However, as a Health Coach, I can work with you to help you minimize symptoms, recognize patterns, and change behaviors so that you can support your gut health and create a sustainable treatment plan to get your health back on track. If you have questions or concerns about your gut health, let’s connect!
When you take the Tequila out of a tequila sunrise you get a Sweet Sunrise (Also referred to as a Virgin Sunrise). An enjoyable mocktail that can be made at anytime of the day! It requires two common ingredients that you might have right in your kitchen. A perfect companion for your Sunday Bruch, Afternoon “pick me up” or Evening Refresher.
Whenever possible, choose fresh instead of canned or bottled ingredients. Many of the bottled mixers will include unwanted additives that take away from the freshness.
This is a drink that definitely deserves fresh-squeezed orange juice. It’s not hard to do with either an electric juicer or a simple hand juicer. Two average-sized oranges should be more than enough to make one drink. You can also juice up a bunch of oranges and store any excess in the refrigerator to make the next drink that much easier.
Grenadine is a sweet, delicious syrup flavored with pomegranate, and it’s used for a variety of drinks. It’s also very easy to make grenadine at home. You can use fresh pomegranate during the winter when the fruit is in season or pomegranate juice any time of the year. Grenadine can last for a few weeks in the refrigerator.
Add flavor to the juice by splitting the orange with an equal part of pineapple juice. Passion fruit and peach juices are excellent additions as well. You can also use a fruit juice blend that includes any of those flavors.
During strawberry season, put a berry twist on the sunrise by making a fresh strawberry syrup to substitute for the grenadine.
Give this drink a very peachy flavor with the sparkling peach sunrise. The recipe pairs peach juice or nectar with citrus soda and grenadine.
Transform this into a sweet sunrise slushy: Blend 1 cup of ice with a handful of strawberry slices and a sliced banana. Add 1/2 ounce or so of grenadine, simple syrup, or honey if you’d like it sweeter. Fill a glass halfway with orange juice, then pour the red, fruity slush on top (it will float for a while).
The options we’re faced with when it comes to tackling our future can often feel overwhelming. Instead of throwing up your hands and saying, “I don’t know,” ask yourself a few of these questions instead:⠀ ⠀
“What do I need to learn?”⠀
“Who could I connect with to help me learn more?”⠀
“What would I do if I did know?”⠀ ⠀
By changing the narrative from defeatist (“I don’t know”) to empowering and goal-driven, you’re actively shifting the way that your brain thinks and processes information. This small change can also help you start making real steps toward transformation and improvement, instead of wallowing in frustration and confusion.⠀ ⠀
The choice is yours, are you willing to change your narrative?
𝓑𝓮𝓪𝓽 𝓽𝓸 𝔂𝓸𝓾𝓻 𝓸𝔀𝓷 𝓭𝓻𝓾𝓶? ⠀
“Travelers, there is no path, paths are made by walking.” - Antonio Machado⠀
It was our experience.. however I am sure M A N Y couples can relate.
You know when you think things are going well, you think you’re on the same page and then a day hits where you don’t seem to understand the other person’s mood?
You try to figure it out and somehow things 𝓢𝓷𝓸𝔀𝓫𝓪𝓵𝓵 𝓔𝓯𝓯𝓮𝓬𝓽? In relationships with others, especially significant others, we must be cautious to place value and respect in our partners perceptions as they vary (as our own do) from day to day.
Just because you are having an over the moon week, doesn’t always translate to our loved ones emotions. Our emotions are constantly changing and it would be wrong to only love someone when the “good” emotions are showing.
We must be compassionate, open, willing to hear and learn of a perception that is not our own. Through this mutual respect and sharing is how we find greater strength together after the hard times surface and fade.
And to my Tyler:I promise to love you, through all of our forms and respect you through all of our changes. Because at the end of the day, who you are at the core is who my soul loves. My soul recognizes and loves your soul, beyond all of the big and small moments that will make up our years.
My brother who lives out in DC and I got a chance to catch up on the phone this evening. Towards the end of the call he goes.. “I got your Christmas present before the parents got out here.. I originally bought you a size large, and Mom was like, we’re gonna need to return that for an extra small. So many people wasted 2020, but not you Kaitlyn.” I took a second to reflect and receive the compliment, a few short seconds later- a sincere thank you and the end of the call. As I spend the last hours of the most transformative year of my life, I ask myself and you to consider and reflect on this.
In January 2020: I had no clue what was in store. I had my dark awakening of a soul triggered by the ending of a very long term friendship and I knew that it was my intention and opportunity to truly align myself with who I KNEW myself deep down to be. If you can picture it, it is possible. What does success look like for you? And what are the small steps you can be taking every single day to get you there?
ℐ𝓃 𝓉𝒽𝑒 𝓁𝒶𝓈𝓉 𝓎𝑒𝒶𝓇 ℐ 𝒽𝒶𝓋𝑒:
– Went from eating out 6 times a week to home-coking, every single meal
– Got off of prescription medications that I have been on for over 20 Years
– Have been eating Local grown and sourced food since September
– Got off birth control after 14 years (my poor body yikes), and am actively in the process of rebalancing my hormones and gut
– In September I launched this website / blog for my new Holistic Healing Business Leaf Best 4 Last. It has since grown to of been visited by every continent on the globe.
– From January to December I went from a size large to small, and lost a total of 42 lbs.
It is possible for everyone to make consistent progress without measuring the amount of time. However when you schedule and make the priorities in your life reflect the goals you are trying to achieve the results will bring you closer to where you want to be and who you truly are.
May you be happy and healthy in the upcoming year, may you, and all beings everywhere be free of all physical and mental suffering. May your brightest days be ahead of you, and may you see hope in your moments of despair. I wish this for you and so much more in the new year! There is so much hope in the moments of change.
I have met S O M A N Y FANTASTIC PEOPLE since starting my holistic healing journey in early 2020. I cannot wait to expand on those connections and continue working with individuals one on one to facilitate bio-individual holistic healing programs in the new year. Please know, there is hope.. ⠀ ⠀ And no matter where you begin, you can #LeafBest4Last ⠀ ⠀
I thank you for the Lessons & Growth you provided us, 2020.
And I warmly Welcome you in, 2021 – Happy New Year! 🌻 ⠀ ⠀
I have had an ear infection all week and Ultimate Colloidal Silver has been an absolute n a t u r a l life saver. ⠀ ⠀
Known for its immune-supporting properties, Colloidal Silver Plus is a dietary supplement with 5ppm per dose of pure silver. Proprietary technology is used to produce smaller particles that are more effective at smaller doses.
Ingredients: Purified Water, Pure Micro Fine Silver in Suspension.
When investing in supplements you want to ensure you are purchasing high quality products that contain little to no sugar, and that will have a high absorption rate within your body. With Youngevity Supplements, all of the nutrients that you need are there and grown/sourced within the USA. Your body may not ,be able to absorb all of the nutrients at first, however like with any self care: Your body will start absorbing more with time and care.
Another daily mineral of mine is Iodine. Iodine is an essential mineral the body needs in order to produce thyroid hormones, which provide crucial support of the metabolism, energy levels, and more. This targeted vegan supplement provides a powerful dose of iodine, along with other crucial vitamins and minerals, to promote your overall health. Comes in convenient easy-to-dose spray! Vegan and vegetarian friendly!
Vitamin B12 (as methylcobalamin): Known to help promote many areas of health, including support for bones, mood, energy, and brain function.⠀ ⠀ ⠀
Iodine (from sodium iodide): A key component of thyroid hormones, which are required throughout life for normal growth, neurological development, metabolism, and energy levels. ⠀ ⠀ ⠀
Zinc (from zinc sulfate): An essential mineral that plays a role in immune function. ⠀ ⠀
Selenium (from sodium selenite): An essential nutrient the body needs but can’t produce – it performs a variety of functions, such as synthesizing antioxidants shown to protect against cell-damaging free radicals.⠀ ⠀
Copper (from cupric chloride): An essential nutrient in the body that helps maintain healthy bones, blood vessels, nerves, and immune function, while contributing to iron absorption.⠀
Instagram and Facebook do not let us upload these NATURAL products on the ℒ𝑒𝒶𝒻 ℬ𝑒𝓈𝓉 4 ℒ𝒶𝓈𝓉 webpages business shops .. 🤨
“Why put CBD in NessAlla Kombucha? The reason we decided to do a line of CBD infused premium kombucha, is because well, we love kombucha, and we have found that CBD, when used in the proper amounts for your body, work really, really well.” – NessAlla Kombucha
Although there are many different vitamins and minerals that would also benefit in targeting inflammation; CBD is also great option to try for targeting chronic pain and inflammation.
Pictured here is NessAlla Magic Matcha Kombucha infused with CBD.
I find this by the gallon at Outpost Natural Foods