LIVEOPTI

Hydration: H2O

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 22 Aug 2024 20:35:54 GMT

I decided to revisit the interview on hydration because it is the one area in which we can all see real results.

I had the pleasure of meeting Dr. K during a UPS Employee Health Fair in 2018. It was a breath of fresh air to meet someone speaking the same language and forging ahead with educating the community on holistic health and wellness practices.

After attending her first session on Hydration, I was hooked. Her seminar and teaching style went above and beyond anything I ever experienced. Her knowledge and presentation were realistic and easy to apply.

It was during this time that I realized I wanted to work with her. I am only touching the surface, but she compliments my mission with first-hand experience and knowledge from conventional and natural medicine.

After shooting our first video together, I could not wait to share what I learned. Below is the interview on why water/hydration is so essential in our daily lives. I hope you get some takeaways you can apply today.

Why did you choose the medical field?
Dr. K: My family is from Nigeria, so I grew up with a lot of natural remedies, herbs, and healing products. I grew up knowing these methods worked, and I knew I wanted to be a doctor. In medical school, I was confronted about how heavily the curriculum was driven by drugs, pharmacology, disease pathology, surgeries, invasive procedures, and pharmaceutical intervention, but I was not hearing a lot of the things I grew up using. When I inquired about it, I was silenced and told that it’s not real medicine or it doesn't really work. This worked for my classmates, but it didn't work for me based on my experience.

After medical school, I did extensive training on more natural remedies, like acupuncture and nutrient IV, for any case and every condition, from cold to cancer. Inquiring the knowledge was so fun for me, and it became my passion.

There is a time and place for both, a time and place for conventional medicine, just as there is a time and a place for natural medicine. Knowing the dance between the two is where the magic happens.

How long have you been in business?

Dr. K: In 2013, Returning to Nature started as a movement that graduated to a platform for me to provide wellness education on natural healing, mind, body, and spirit balancing where people wanted more. Webinars, seminars, and blogs have become great resources for many. I love writing, so it complemented my practice. The Mind, Body Spirit Wellness Center based in the heart of Atlanta offers integrative medicine services to people who want to treat real-time conditions naturally.

Why do we need water?

Dr. K: Water is my favorite beverage on the planet to drink. Knowing its importance, I could not choose anything else.

Water is essential because every cell, organ, and organ system needs water to function optimally. No cell or organ doesn’t use water. The immune system is a heavy hitter and requires a lot of water.

When you are dehydrated, what happens?

Dr. K: You are robbing your organs of the fuel to perform, so they will not work optimally.

What are the benefits of being hydrated?

Dr. K: There are head-to-toe benefits to being hydrated. A lot of people forget the brain for some reason. People always do colon cleanses, liver cleanses, and heart detoxes. The brain uses a significant amount of water to process. Just a few moments of dehydration decreases your mental clarity significantly. You want to be able to have brain clarity at all times. Forgetfulness, where you put things, and brain fog, where you can’t concentrate, is due to hydration.

Water enhances your immune system, and you get sick fewer times yearly. In the face of sickness, you can increase your recovery time.

Cardiovascular issues are claiming the most lives today, #1 for women and everyone. For women especially, our incidents of cardiovascular disease are increasing at earlier ages.

You gave a formula for how much water you should drink per day. Please share this with our audience.
Dr. K: This is more customized for the individual. The 6-8 cups of water we were taught only works for some, but it is a good starting point.

I should not drink the same amount as NBA Star Lebron James because we are not the same weight, and his physical exertions far exceed mine. Even my family in Nigeria requires a different amount. Someone in sub-Saharan Africa needs more water under the sun than in the States.

Here’s the formula: Take your own body weight and divide that number in half - that is the number of ounces of water you should drink daily. For example, a 200 lbs person should drink at least 100 oz of water per day.

What is the best time of day to consume water?

Dr. K: First - drink throughout the day. Some people will go an entire workday without drinking water and come home and consume 1/2 their weight. You don’t want to chug the water all at once - it's dangerous. It is not a good feeling and is medically dangerous. It throws off your sodium/water balance internally. so you want to drink throughout the day.

The benefits of drinking in the early morning are you kick start your metabolism, so you’re getting things going and organ systems processing before you have a meal and start moving physically. It’s a great detox and energy and enhances brain clarity within 30 minutes of waking up.

Every hour or 2 hours, set an alert on your smartphone to Drink Water and have a cup or two - (8) 16 ounces. We need to Schedule Wellness like we Schedule Appointments.

Does fruit-infused water really work? How about the sugar?
Dr. K: The reason people don’t like water is that it's tasteless and boring. But it is a blank canvas for me, and I can make it what I want it to be. Get creative and switch it up. You can Infuse your water and get the exact hydration count without robbing the nutritional value unless you put something in there that counters what we are trying to do.

Don’t add extra sugar. For losing weight, you can infuse your water to get your metabolism going quicker by adding items like cucumber, mint leaves, citrus like grapefruit and key lime, which has great enhancing alkaline properties, and berries are good for people who want something sweet but not a sugary fruit. Berries are high in antioxidants.

There are so many bottled waters on the market. How does one choose?

Dr. K: The most hydrating types of water are spring and alkaline for two different reasons, but they are tied for #1. Spring water that is cleaned and filtered, like God’s water to us, with a perfect balance of minerals. On the other hand, Alkaline, clean, pure water enhances Ph qualities, which helps to minimize disease and more hydration…your cells grab the water and molecules more easily. You can elevate pH, fight disease, increase the antioxidant count in your body, and hydrate a lot better with alkaline. Pairing different brands with different types of water would make sense for people visually.

My top brands are: 

Evian - common spring

Fiji artisan water - like man-made spring water

Essentia - the alkaline brand with a 9.5 pH balance.

What are some tips to encourage people to drink more water? 
Dr. K: Start with realistic goals. Start with increments. The average person is walking around under-hydrated. The reaction is usually WOW when they hear the formula. If that seems like a large amount, you’ve probably been underhydrated most of your life. This should be your starting point.

The beauty of hydration is that you can see benefits in 24 hours by increasing water intake. In a matter of days, you will see your urine lighten up, meaning your kidneys are awake and they are processing at their optimal level.

Try these simple changes to maintain hydration:

Drink a full glass of water as soon as you wake up.
Replace soda with flavored water.
Keep a water bottle with you during the day.
Drink water with breakfast, lunch, and dinner.
Add more high-water content fruits and veggies to your diet.

Integrated Fitness

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 22 Aug 2024 20:35:52 GMT

Back to Basics

Integrated fitness is a comprehensive approach that combines multiple types of exercise to help achieve levels of function. It addresses function with a well-rounded approach that meets everyday movement needs. It incorporates all forms of exercise as part of a progressive system and includes flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, and quickness, as well as resistance training components.

As an active person for over 50 years, I have never owned a gym membership, and one is not required to get an effective workout. If I had to narrow down my favorite exercises, they are aquatics, walking, Tae Bo by Billy Blanks, squats, lunges, crunches, and free weights. I recently incorporated Yoga into my routine. For a high-energy person like myself, I didn’t think I would enjoy Yoga, but it is exactly what I need. The opportunity to stretch and rest the mind, body, and spirit for over 40 minutes is quite an accomplishment.

When asked about workouts from people who dislike working out, I tell them to “just move.” Walking is the easiest, so start there and add arm movements or weights. I recommend trying a new workout every three months, and you’ll be surprised what you would enjoy if you try.

I don’t always like to exercise, but I also don’t want to have aches and pains, fragile bones, or limited movement when I get older, so I push through to sustain a quality of life. I want to live as vibrant as possible, so if I only do 20-30 minutes daily, that’s better than nothing.

Physical activity can promote many positive benefits, including improved quality of life.

Health Benefits for Fitness include:

increase bone density
improved cardiorespiratory efficiency
increased metabolism
enhanced hormone and cholesterol
decreased body fat
increase muscle
reduce risk for some chronic diseases
elevates mood
increased energy
improved concentration and cognitive functions
improved sleep habits and
improved self-esteem*

If you have a routine that works for you, please continue and consider adding a new exercise to your routine, but if you do not, please start with something more manageable and commit for at least ten days, then add ten more days. Starting is always the hardest, but you will be thankful you did. And your loved ones will be thankful, too. Remember, it's about living a quality life, so let's get moving!

*Athletics and Fitness Association of America

What are your favorite exercises? Share your comments.

Stress-free Decluttering

Thu, 22 Aug 2024 20:35:51 GMT

When you are ready to declutter, remember to stay focused and know your energy levels.

Here are a few ideas for attaching the gremlins:

Allocate Time Blocks – Schedule decluttering time blocks on your calendar.

Respect The Calendar – Honor those appointments where you have designated time to roll your sleeves up and dive into decluttering.

Come Prepared – Make sure your bags or boxes are labeled for Give Away, Toss, Recycle, Repair, or Move to Another Room.

Make It Fun – Turn up your favorite music, light a candle, or set up the diffuser with your favorite oil.

Don’t Sweat the Small Stuff – If you cannot decide on an item, leave it for a rainy day and move on to the things that do not require too much brain power.

How Will It Live – Know how you will honor the keepers. Ensure your treasures and essential belongings are placed in an area/zone that suits your lifestyle and functional needs.

Lock The Door (figuratively) – Do not allow yourself to leave the zone assigned to your clutter control time slot.

Have an Exit Plan – Decide how you will get rid of the things you do not want to keep – are you donating to a favorite charity? Is there a family member or friend you want to gift an item to?

Reward Yourself – Acknowledge yourself with a treat for taking care of tasks that help you breathe a bit easier in your space.

Hopefully, this list will encourage you to clean out your things for a simpler and less stressful home.

So what are you waiting for? Go declutter something!

Universal Alignment

Thu, 22 Aug 2024 20:35:48 GMT

We're quick to invest in our physical through exercise, food, or clothing, for example, but we’re holistic beings, and we must take care of every aspect of ourselves. This leaves the mental, emotional, and Spiritual aspects. Ask yourself, How are you investing in these areas of your Life?

When we feel out of balance, it’s often because one of these aspects is lacking or overstimulated, and we must return to balance. When all aspects of ourselves are balanced, our energy flows- not just the energy in our bodies but in our lives, in our manifestations - because we’re aligned with the energy of the Universe!

As we’re balanced within, we create a balanced life without! Here’s how:

We live in a creative Universe! You must have balanced energy to create with. As we’re balanced in our own energy, we can align with the energy of the Universe in order to manifest our desires.

We live in an abundant Universe! Every tool we need to support us in our creations is available to us- it's usually just a phone call or Google click away! There is no lack; Seek, and ye shall find.

We live in a loving Universe! You are loved- not just human love, but divine unconditional love. Open yourself up to receive this love, tap into it, and feel the unconditional love and support of the Universe. -This love is the fuel behind your creations- this is why all the resources you need will show up.

When you invest in your Spirit, your Life will begin to blossom.

Say this affirmation to support you in your creations:

As I create my life, I feel the loving support of the universe and am guided by every step I take.

Sleep tips to get the rest you deserve

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 22 Aug 2024 20:35:12 GMT

Getting enough sleep is important for people of all ages to stay in good health.

It may seem ridiculous to explain how to sleep to someone, but as busy adults with many responsibilities, it can be trickier than one would think to get a peaceful night's rest. Sleep is essential and a key part of our overall health. It is when our bodies repair and renew themselves, and our need for those functions does not lessen as we grow older. Try these sleep tips to get a restful night’s sleep and function better during the day.

Do not do strenuous exercise within the hour before you go to bed, though a few simple relaxing stretches are fine.
Limit phone calls, emails, or any interchange that might be stressful right before bed.
Make sure your bedroom is cool enough. If the room is too warm, you will likely feel restless.
Greatly limit light in the room. Leave devices to charge in another room.
Spend 5 – 10 minutes reading your favorite peaceful selections. Take this important time to prepare your mind and body for rest.

Source: https://www.drsearswellnessinstitute.org/blog/sleep-tips/

ReNewing Yourself

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 22 Aug 2024 20:35:06 GMT

Creating change in the new year

The new year brings new energy. Some people create resolutions and some ....

This year, I made some life adjustments because resolutions don't always get fulfilled and lead to disappointment. The lifestyle changes that benefited me were creating boundaries and eliminating unnecessary distractions...

I purchased this book, The Five Minute Journal, during the holidays and started on January 1, 2024. In the beginning, it explains the purpose of this journal book, which is structured into morning and evening, and provides examples of what to focus on. The morning starts with What are you grateful for? It shares an example of being grateful for waking up in a warm bed. At first, it seems so minute, but it's important to start with the small things, and to some, waking up in a warm bed is not small at all.

Outdoor Fun & Fitness

Mon, 03 Jul 2023 17:23:14 GMT

Working out in the gym is great, but it’s summertime! Why not take advantage of the benefits nature has for the body? Cardio machines in the gym can provide numerous benefits; however, doing the same movement pattern repeatedly may potentially cause an overuse injury. When walking, hiking, biking, or running on a trail that is constantly changing, such as hills, sharp turns, or different surfaces, can enhance the strength of your connective tissues and muscles, which may help avoid injuries. Also, an added good wind resistance is great because you must move faster and work harder. This will cause you to burn more calories. Having resistance activates the larger type II muscle fibers, which are responsible for strength and toning/definition ¹ . So go and challenge your body! Get out to your local park, take a walk, run, or bike on a nearby trail or around your neighborhood!

Some local parks have outdoor fitness stations that incorporate strength conditioning for a total body workout, such as pull-ups, planks, squats, etc. There are other fun outdoor activities to do, such as joining a flag football team, playing tennis, rock climbing, and pickleball (my personal favorite). These activities help with connecting with your community, and having several positive relationships can help improve your mental health as well. There is quantifiable research that suggests that outdoor exercise provides greater benefits than sweating indoors. In one study , researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy, and a positive engagement, which decreases tension, confusion, anger, and depression. The participants also reported greater enjoyment and satisfaction with outdoor activities. So, schedule some time for you and your family to put the phones on silent and other electronic devices to go outside and move. It will enhance real-life social network ² .

Don’t forget about the fun water activities (swimming, paddle boarding, kayaking, etc)! Yes, I am talking about going to the beaches, swimming pools, and river rafting! There are so many activities to do on the beach. Paddle boarding is fun and challenging because it works on your balance, and you must have a strong core, upper and lower body muscles. Kayaking and river rafting mostly use the upper body muscles (shoulders, back, arms, and chest). The waves will be your resistance to all these activities. Swimming is good for developing muscle endurance and strength. There are so many activities for the pool. Why not join a pool exercise class (outside)? You can work a little harder because the water is much gentler on the joints. The resistance of the water slows down movements that can be quick and jerky on land, which creates smooth-flowing motions that are less likely to aggravate injuries. The resistance also causes you to burn more calories than you would on land ³ .

Exercising outdoors on water or land can be a natural antidepressant. Sunshine naturally increases serotonin (a hormone that affects your mood), and exercising produces endorphins, which is another feel-good hormone that boosts your mood and reduces pain. Also, as a bonus, sunshine is a way to get vitamin D ⁴ . But don’t forget your sunscreen! Used sunscreen regularly to help prevent sunburn, skin cancer, and premature aging. Sun protection factor (SPF) represents a sunscreen’s ability to protect against a specific portion of ultraviolet (UV) light called UVB. UVB rays are responsible for sunburn and skin cancer. However, there are two other types of UV light: UVC rays (which don’t pass through the earth’s atmosphere) and UVA rays (which are responsible for skin cancer as well as skin aging). A sunscreen that is broad spectrum will protect against both UVB and UVA rays. For daily use, choose a sunscreen with an SPF of at least 30, and if you spend a lot of time outdoors, choose a product with SPF 60 or greater ⁵ .

So go out and enjoy the summer and remember to stay hydrated as well.

References:

acefitness.org/resources/everyone/blog/5911/6-benefits-of-exercising-outdoors/
pubs.acs.org/doi/abs/10.1021/es102947t
health.harvard.edu
piedmont.org/living-better/7-health-benefits-of-outdoor-exercise
hopkinsmedicine.org/health/wellness-and-prevention/sunscreen-and-your-morning-routine#:~:text=Wearing%20sunscreen%20is%20one%20of,Anna%20Chien%20addresses%20common%20concerns

Create Wealth by Investing in Stocks

Sun, 02 Jul 2023 15:31:50 GMT

Investing in the stock market is a smart way to create wealth. There is a misconception that the stock market is reserved for high-wage earners, including millionaires and billionaires. Nothing could be further from the truth. While it is true that most of these same individuals do, indeed, invest in the stock market, one need not be a high-wage earner to invest. In fact, “average Joes” are becoming millionaires daily investing in stocks. They understand the principle of compound interest that helps them multiply their investment dollars.

Building wealth in the stock market is about adding small, regular investments into a financial portfolio. If you don’t yet have a financial portfolio, I strongly encourage you to set one up. Include an emergency fund, stocks, and other financial securities. You can’t afford not to!

Creating wealth is easier than you may think if you take it one step at a time. You can begin building wealth immediately by investing just $5 a day. Take a look at your current spending habits, and I can almost guarantee you can come up with $5 you’re spending on non-essentials that can be diverted to building wealth. A few examples might be Starbucks, nails, lashes, weaves, designer bags, clothes, eating out, etc. While there is nothing wrong with these purchases, they should not be prioritized over your financial future.

If we only view money as a means to an end, then money has no value except to pay our bills and, perhaps, spend on non-essentials. We must condition the mind to view money as a means of exchanging value where we’re not working for money, but money is working for us. Investing in the stock market is a means of compounding our money by helping accumulate wealth over time. Once we’ve made the mental shift, we’re on our way to financial freedom.

If you’re just beginning your journey to financial freedom with limited finances, there are 3 key principles you’ll need to apply:

Discipline. It can be easy to lose heart with the process when funds are limited, or your circumstances are not what you consider ideal. You might feel tempted to abort the process and divert back to old spending habits. I encourage you to resist, keep the faith and push ahead. Sacrifice is not a dirty word. With sacrifice comes great reward.
Consistency. You’ll need to come up with a regular investing schedule that coincides with your earning cycles. Whether you’re investing in stocks through your company’s 401k plan or on your own, be consistent. The stock market is cyclical. By adding a steady dollar amount regardless of what the market is doing, you don’t have to worry about when is best to invest. You’ll likely invest more overall.
Patience. As the saying goes, “Rome wasn’t built in a day,” the same holds true for building wealth. Financial freedom is not a get-rich-quick endeavor, nor is it a scheme. Stock market investment is a vehicle you can use to build generational wealth and leave a lasting financial legacy.

You’re never too young or old to invest in the stock market. Your age might determine your investment strategy, but both outcomes can be just as rewarding. If you’re new to stock market investments, you can start by using Exchange Traded Funds (ETFs) to generate income. An ETF is a basket of stocks that you can buy and sell on the stock exchange. You get access to hundreds, even thousands of income-generating assets in a single purchase. ETFs trade like individual stocks. To learn more about pursuing income using ETFs, click this link entitled 3 Reasons to Pursue Income Using ETFs to watch my video.

My challenge is that you will commit to investing $5 a day and begin creating wealth. There are several brokerage platforms that will allow you to invest in individual stocks and ETFs by purchasing partial shares of these securities beginning with $5.

Be sure to do your research and consult with a skilled professional before making financial decisions.

Editor's Note: The Great Outdoors

mslanelleh@gmail.com (Lanelle Henderson) — Sat, 01 Jul 2023 17:24:27 GMT

What are your summer plans?

As the heat index rises, what are you planning to do outdoors? As much as I love the milder weather of spring, the summer brings a whole new level of weather.

In the South, the temperature can get into the triple digits. But now, it seems like these temperatures have affected all the states. It's going to be a hot one!

My goal is to get outside more. The last couple of years has left me very comfortable being inside. This has affected my mental health. I got way too comfortable staying inside and started feeling doubtful. I made the commitment to get out more and enjoy the scenery more.

In the latter part of Spring, I joined the USTA (United States Tennis Association) for their Tennis 101 program. I needed a refresher on my technique and to socialize more. It was the best way to spend my Thursday and Friday mornings. The group consisted of only four other ladies, which made training more effective. We played doubles and learned some new swings. During our last class, the temperature was 90 degrees at 10:00 a.m., and my water was not cutting it. Our trainer handed me a bottle of Gatorade that cooled me down and gave me some much-needed electrolytes. If this becomes the norm, I will have to find indoor courts.

“Are you up for a game?”

Make sure you are well prepared when planning to play outdoor sports.

To kick off the summer, I took my grandson to the pool. He spent five hours in the water and had a ball. These were my fond memories of what summer meant to me as a child.

We ate, laughed, listened to music, and enjoyed fruity ice pops. Of course, he wants to do this every weekend...weather permitting.

With the summer comes heat exhaustion, sunburn, and strokes. It is very important to be mindful of the outdoor conditions as we plan to go outside. Check out Angela's article on outdoor fitness and using sunscreen. I will also cover hydration and revisit an interview I had with Dr. K on H20.

Tempers also rise in the heat, so make sure to meditate and remain calm as much as possible. We have another epidemic of gun violence, and as much as I want to remain positive and OPTImistic, we always have to be aware of our surroundings. So stay alert, avoid engaging in heated discussions, and keep cool.

Morning Routines

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 13 Apr 2023 15:58:42 GMT

I learned a long time ago, having a morning routine was the basis for the start of a good day. My parents made sure we got a good night's sleep and had a quality breakfast - the most important meal of the day, so we can be alert and focus on our school work.

Establishing a meaningful routine takes effort. It takes practice and practice depends on discipline. The key to a morning routine is having a bedtime routine. No television, smartphone, or electronics that are distracting. I recommend black-out curtains to minimize any light peeking through, as well as setting the right temperature and a trip to the bathroom, so you are not getting up in the middle of the night. The quality of our sleep will determine how we feel in the morning.

Morning rituals are proven to decrease stress. anxiety, improve sleep and increase productivity and focus. So, get up early, start with a healthy breakfast, exercise, spend time in nature, and make time for yourself. The easiest and most effective routine for me is walking.

I recently took a trip to Sandestin Beach. A short getaway for a change of scenery. I checked into my hotel and pulled the curtains back to see the view from my balcony. For the first time, the beach girl was not excited. I needed to find some inspiration. I prepared myself for an early bedtime, taking a nice shower, drinking a cup of chamomile tea, and meditating. My morning goal was to get up early and take a walk on the beach which usually invigorates me.

“Morning rituals are proven to decrease stress.”

I woke up the next day ready for my walk. Opened the curtains and noticed the sun was still below the horizon. I drank a glass of water, made a cup of coffee, and headed to the beach. My playlist, Back in Balance, is always the right choice, so I put in my AirPods, took a deep breath, and put one foot in front of the other. My target was the end of the beach...is there really an end? I walked for an hour and decided it was time to walk back. As I got closer to the hotel, I decided to sit in the sand and watch the sunrise. There were only a few beach walkers which made the morning perfect to meditate and feel at peace.

As the air blew and waves washed ashore, my spirit started to awaken. This was just what I needed. No rushing, just living in the moment. Taking in the seagulls, air, white sand, and water. All nature. There is something magical about walking on the beach, compared to walking on concrete or on a gym track. Your environment has a lot to do with your experience. At home, I walk around my community and listen to the birds sing, even if it's only 20 minutes. This helps gets my mind and spirit clear to focus on my tasks for the day.

If you're looking to start anew, take a walk. I recommend, finding that place in nature that makes you come alive. Implement a routine that you can stick to, and keep a journal of your progress. As for me, I am going back to the beach...

Time to Rebrand

mslanelleh@gmail.com (Lanelle Henderson) — Tue, 11 Apr 2023 15:58:42 GMT

Like many businesses, your company may evolve with new products and services. As the world changes, so should your vision. This new vision may have a different outlook that requires an updated brand. Think about a few companies like Dunkin' Donuts, Weight Watchers, and Google. Not only did the look change but so did their products and services.

Your brand is more than a logo or imagery on a sign, product, website, or brochure. It's the feeling that exudes from the end user.

I remember attending an event and meeting a lady to whom I handed my business card. She burst out in excitement when reading I was the president. She shared a recent experience she encountered with my team, Darryl and Yvette, at a conference. She continued to tell me how friendly, professional, and knowledgeable they were and proceeded to express her enthusiasm about the promotional products she received. She was very impressed and honored to meet me. This feedback gave me excitement too. My team was out in the public, providing a quality experience that people were proud of.

Now, that is the power of a brand!

“Your brand is more than a logo or imagery on a sign, product, website, or brochure.”

In my decades of marketing and branding companies, from startups, small businesses, and international organizations, the one thing that I require, is the company live up to its values and provide the best customer experience.

I have parted ways with a few companies, that did not understand that the customer(s) determine if your business with remain open or closed. In the day of online reviews, most people will do an online search before visiting or ordering from a company. So it's in the company's best interest to deliver a quality and "WOW" experience. If they were willing to make the change, great, I will continue to work with them, but if they didn't care, why should I? I can only do so much to help gain the business... it's up to the client to keep the business coming back.

Recently, a client asked me to upgrade her company image. Although her logo was obviously homemade and way too busy, we wanted to make sure the presence of what her company offered, went beyond just a new logo. We scheduled a session to discuss her vision and what services she wanted to offer. She was also overwhelmed with the time commitment of using social media and needed to figure out the best

way to grow her audience. After a couple of phone sessions and face-to-face visits, her rebrand was complete. We also provided a strategy to streamline her customer relations, database, and e-commerce solutions so she could easily manage her accounting.

When I go out in the public, I also make sure I am in the best mood. This too can affect your business. People may not remember what you say, but they will remember how you made them feel, so I always make sure an encounter with me is positive. You can get business from grocery shopping, playing golf, playing with your children, or just running errands. If you're out and about, use the opportunity to gain new business. I never heard anyone say, they have enough clients. And if they do, please share their business with me. I'm curious to research their business.

I am strategic when I go out to events and network. Not all business is good business, but if you are trying to gain the right clientele, you need to be in the right place at the right time.

So, what is rebranding? Rebranding is the process of updating and improving a company's or product's identity and/or position in the marketplace. This may include the logo, website, social media accounts, packaging, marketing materials, and message. In a changing market, you want to make sure to align your goals with the right audience.

In my early years of business and starting to promote to new small business owners, I would often hear people say, everyone is my customer. This is not true. There are not too many one size-fit-all products or services. Because if your price point is high, you are not getting a client that cannot afford you. This is why many companies offer different tiers of products and there is competition.

When was the last time you did an audit of your business? Have you reviewed your online presence, website, social sites, marketing materials, and client reviews? I recommend doing this regularly. Especially online reviews.

Has it been more than a year?

What can you improve?

Have you added any new products or services?

What are your client's saying?

If you are thinking about starting a business, creating a plan early is the best approach, so you don't have to rebrand soon. Think about your short-term and long-term goals:

Why do you want to start a business?
What is your purpose?
What solution do you want to solve?
Is there a demand for your product/service?

My business started in 2003, as the Welcome Lady, greeting new homeowners with a welcome basket, filled with marketing materials and products from local and national businesses to help them get acclimated in their new environment. Then the 2008 housing crash changed my direction. My technology, sales, and marketing background allowed me to restructure the business with clients asking for a marketing consultant. I added promotional products, then consulting and training, and when the pandemic hit, I launched online courses and recently added a concierge service. As the market changes, you too must change. When I started, I did not know I would open an academy. My in-person workshops came to a halt, so I had to adapt to stay relevant.

I share my twenty years in business, in my new book,

Plan. Promote. Profit. Pre-order your copy today at bit.ly/planpromoteprofit!

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Losing a Loved One

mslanelleh@gmail.com (Lanelle Henderson) — Sun, 09 Apr 2023 15:58:42 GMT

It was seven years since my mom passed away and I was finally coming out of a rollercoaster of emotions. The first few years were extremely difficult. I closed my office, put my business on pause, and only worked with my VIP clients to maintain my living expenses.

After much advice, I decided to join an in-person and online support group. The online group was exclusive to caregivers of frontotemporal dementia. They were very transparent and shared many examples of the issues they experienced with their loved ones (LO). The online group was better than the doctors and nursing facility when it came to explaining what was actually happening physically and cognitively. I truly believe if the medical professionals shared expectations in the beginning, I would have been better prepared for how to process my emotions when Mom passed away.

Just when I'd think I was getting better, I would slide back into a depression. I tried to do things to keep myself busy, but I soon realized I was canceling and finding excuses to stay home. A friend and family member recommended I go to a doctor for a prescription. This was not an option for me. Since I am not a fan of pharmaceutical drugs, I didn't want anything to mask my issues and cause me more side effects. I was going to go through the process and find a way to cope.

“Just when I'd think I was getting better, I would slide back into a depression.”

the three-year mark, my son was getting concerned. I desperately needed to reemerge with a different focus. Instead of focusing on what I could've done better or missing Mom, I started remembering all the great times and the memories we shared. Then I asked for help. I scheduled an appointment with a licensed therapist to discuss my issues and find some steps to help me through the grieving and healing process. The seven stages of grieving* are:

Shock & Denial
Pain & Guilt
Anger & Bargaining
Depression, Reflection & Loneliness
The Upward Turn
Reconstruction & Working Through
Acceptance & Hope

I started gathering the photo albums to create a coffee-table book but, then transitioned to writing down the memories and lessons Mom taught me. This led me to write and self-publish my mom's memoir, Babs. I laughed, cried, and reflected on how much we achieved in our forty-six years together. Although I wanted much more time, we managed to get so much accomplished. These were the words I shared with my mom the day before she passed. Now, I can channel my energy to sharing the blessings of an extraordinary woman.

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*Source: Recover From Grief

Aromatherapy: Natural Healing

mslanelleh@gmail.com (Lanelle Henderson) — Sat, 08 Apr 2023 04:51:39 GMT

Our Earth is amazing. It has all the components to heal us. Its surface is made up of 71% water, and the remaining 29% consists of continents and islands. Each has its own nutrients and benefits to heal any ailment. I think we forget that the water and soil that grows our plants have healing power.

The more I research and experiment, the more I have become a believer. I have first-hand experience that food is medicine. I suffered several childhood illnesses that my mother cured from food and in my early forties, I made the change to my diet after getting off track and instantly noticed improvements.

When I decided to take a holistic approach to my health after several misdiagnoses by doctors, I had to control my own health. Tired of them experimenting on me with pharmaceutical drugs that caused more side effects and no results, it was time I did my own research, and a decade later, I am so thankful I did.

“...water and soil that grows our plants have healing power.”

I had used essential oils during my pregnancy over thirty-four years ago for safety precautions and knew they worked. After changing my diet, I became more intrigued to learn about other natural methods. I started with the basics and now blend with over sixty oils to create the appropriate remedy to heal and embrace nature.

Visiting various wellness spas here in the States, Caribbean islands, Europe, and the Middle East, I started to notice a pattern that I wanted to incorporate into my daily life. From sun up to sun down, I wanted to change everything to live more naturally and positively. At first, I was considering products only when I traveled so I could have the spa experience no matter where I was, but I have now expanded to my home and car. Surrounding myself with positive aromas and energy has changed my life. My son has seen a drastic change in my energy and well-being which makes him happy. I'm calmer and at peace and now have decided to share my years of learning with a small product line, Spanelle's! Visit Spanelles.com

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Rejuvenating Your Home

Fri, 07 Apr 2023 11:51:09 GMT

Spring has sprung a time of rebirth as the natural world wakes up and revives after hibernating in the winter months. In spring, our days start getting longer flowers to begin to bloom and warmer weather allows us to spend more time enjoying the outdoors. After spending months inside during the cold and dreary season it's finally time to rejuvenate your home. Spring preparing and decorating can be therapeutic for you and for your home. Here are a few steps I recommend to begin the process.

1. Deep cleaning

Pull out that bucket, and a pair of rubber gloves and grab your cleaning tools, Open the windows and welcome the fresh air into your home. Allow that stale air from the colder months to finally be released. Spring cleaning has been a tradition that allows us to freshen up our homes. Start in the kitchen. Discard expired or any unwanted food from the fridge into the garbage. Use fresh scented bleach or a safe homemade product to purify the fridge after removing items you no longer need; this will help get rid of food bacteria and spillage. Get in those hard-to-reach places like wiping or moping underneath the refrigerator and stove. Wipe down walls and window seals, where toxic dust may have accumulated. Clean room by room. After an intense deep clean not only does your home look good, you feel good as well.

“Spring preparing and decorating can be therapeutic.”

2. Organize and clear clutter

No matter how hard we try to keep our homes tidy and organized, clutter inevitably creeps in over time. Not only is it unsightly but clutter can actually lead to increased stress levels. Decluttering your entire home can be a stressful process in itself especially when it comes tosentimental items. But when you're done you'll have more space less stuff and a greater sense of calm. Begin by sorting into categories. (1. Garbage 2.Giveaway 3. Store away). Decluttering your entire home can be a stressful process. Move the clutter out as soon as possible, whether it's bringing a donation box to a charity or planning a yard sale.

3. Decorating

Spring decorating doesn't have to be complicated or pricey. Use what you have to create a look you love filled with the fresh vibrancy of spring. After a long winter, it feels amazing to give your home a little refresh. It softens your home and makes it feel light and airy, like a spring breeze.

Paint a room. if you have a weekend to spare consider repainting a room for a quick and easy makeover. Green is the color of rejuvenation and rebirth and the perfect choice for welcoming spring.

Try plants. It can be challenging to keep plants alive when the air turns crisp and the daylight fades away. If you've sacrificed a few houseplants to the winter season, replace them with new greenery. Before you buy make sure to pick the right plants for your lighting to ensure they survive next spring.

Put away those dark heavy throws, blankets, and sheets. Replace them with lighter fabrics, such as cotton or linen fabrics. Layering whites and earth tones can be a great way to add a pop of color while still keeping your space neutral. Neutrals work best paired with moody darks, whites, or mid-tone shades. Clean-line furniture also has an important role in any home. It demonstrates a fresh and elegant look of cleanliness.

4. Aroma

Fresh-scented candles add an aroma of cleanliness to any home. Walking into a space that's scented, triggers pleasant emotions for most of us. Indeed aroma changes our mood, relaxes us, and even takes us back to a specific memory. It gives any room an instant uplift. Aromas like peppermint, lavender, and fresh linen scents are my favorites, they are less expensive and also simple to make at home. I usually purchase from department stores like Marshall's, T.J. Maxx, Ross, or HomeGoods. Their prices are less expensive and there are many selections to choose from.

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Road Trip: The Great Mental Escape

mslanelleh@gmail.com (Lanelle Henderson) — Thu, 06 Apr 2023 12:19:18 GMT

The first road trip that I can remember I was seven years old. The family was going to visit our family in South Carolina, then to my aunt Lena‘s in Florida. We would also be going to Disney World for the first time. I was so excited--my parents, grandparents, aunts, and cousins, were all packed up in two vehicles and headed down I-95 from New York City. Sandwiches and snacks were packed, along with sketch pads, coloring books, pencils, crayons, and games like Old Maid cards to keep us busy. I recall using the remaining pages in my composition notebook, to write down all the license plate numbers of all the different cars on the road. The most popular cars were station wagons.

When it started to get dark, we would check into a Holiday Inn hotel. We took these trips regularly and became my favorite memories.

“Traveling is a powerful remedy for improving and maintaining your mental health.”

When I need a mental break, taking a road trip is my first choice. Researchers have found thattraveling to destinations known and unknown can help improve brain health.* For an impromptu trip, usually within 200 miles, I’ll pick a destination with a spa, make a reservation, and pack my weekender and goodies bag. I plug the address into my GPS, select my CDs/music for the road, and wake up early to beat the rush hour.

I love the springtime when I can drop the top on my convertible. The wind blowing through my hair, and taking deep breaths while enjoying the scenery, puts me in a relaxing state. Traveling is a powerful remedy for improving and maintaining your mental health.*

If you haven’t taken a road trip lately, and are feeling stressed, I recommend

taking a quick trip. If my schedule doesn't allow for an overnight trip, I will get in the car, order my favorite frappuccino and take a 2-hour ride somewhere scenic.

I usually schedule my trips either early morning before rush hour and sunrise or mid-day because most people are at work by nine so after 9:30 a.m., you have some good time to driving time from 10 o'clock to 2 o’clock depending on where you are going and the traffic patterns.

I just love exploring different places and checking out the scenery. This is the freedom I seek.

Having a plan is important. Even for my impromptu trips, I make sure I have a destination in mind. One time, I randomly took an exit and went down a road that started to feel very eerie. Everything in my mind and body told me, I needed to get back to the main road. I made a turn into the nearest parking lot to turn around. Some places you may not want to explore, so make sure you have a destination in mind.

I love Google Maps. It gives a lot of detail, like miles and time and alternate routes. Depending on the time of day, it will also show you if there is traffic. You can send the mapped-out plan to your mobile device to save time from reentering the info, email it, or print it out.

Depending on the distance/destination, I may rent a vehicle. Rental car agencies frequently maintain their vehicles but if I use my own, I always make sure to get it serviced. Here are a few things I do before getting on the road. Oh, don't forget your charger!

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Parenting the Other

Wed, 05 Apr 2023 11:55:40 GMT

I sat on the couch trembling, unable to speak as I tried to process the news I heard that day. At fifteen months, my youngest son, Alex had been diagnosed with Fragile X Syndrome; a rare genetic disorder that affects 1 in 7,000 males and 1 in 11,000 females.* Fragile X is an inherited form of intellectual and developmental disability. Our family was one that had drawn the short straw, as I learned my son was categorized as “retarded” by the medical staff who performed the genetic testing and analysis. He might not ever learn to walk and might always be dependent on others for his care, I was told. Devastating.

Despite being born a month early and being placed in the transition nursery due to some initial breathing difficulty, Alex rallied and came home with us at the standard two days following birth. Once home, everything was fine. In fact, Alex was a dream baby. Very calm and content. As he got older and started interacting with everyone, he was a very smiley, happy baby, but I started noticing that Alex wasn’t making his developmental milestones. Characteristics like low tone and inability to hold up his head became blaringly obvious as these were still challenges for him as an older baby that should have been further along developmentally. I started mentioning my concerns with his pediatric team, and though my concerns were not dismissed, there was a period in which the doctors wanted to give Alex more time. He was a preemie after all and preemies can take time to catch up to their peer-aged group. We gave Alex plenty of time, but in my gut, I knew

“I knew in my gut, something was wrong...”

something was wrong. I finally met with a pediatrician who immediately listened to my concerns and began writing scripts for testing. The news of Alex’s Fragile X diagnosis was horrible, but at least we had a name for what was happening with my son.

Following Alex’s diagnosis, we tried to support him in every way we knew how and followed our pediatrician’s advice to get him into occupational, speech, and physical therapy as soon as possible, because research suggests early therapy can give kids like Alex a leg up. We also moved to a different school district based on word-of-mouth advice that a specific school was where Alex needed to be. That advice was accurate; Alex went to a wonderful county preschool class. Alex seemed to be in good hands.

Unfortunately, following Alex’s graduation from pre-school, he was misplaced into a kindergarten class that was more than he was equipped to handle. His teacher was also a poor match for Alex. She clearly viewed him as an “other” and treated him as such. To further complicate his situation, it was also during Alex’s kindergarten school year that the pandemic hit. All the kids were sent home for virtual learning. Now the kids were home all day, expected to conduct virtual learning while the parents were also home and expected to perform work duties virtually.

An impossible situation for all parents, but in my case, Alex’s father and I had gotten divorced; I was a single mother to two boys and all three of us had to be online learning or working. I had to help manage their lessons and their time online while also working. Perhaps most disappointing about how the pandemic was handled by the education administration was the decision to have special needs children “learn” virtually.

It’s hard enough for neurotypical children to sit through a virtual school lesson, let alone a

learning-disabled child with special needs. Virtual learning was a total wash for Alex, and he lost a lot of the skills he had gained at school due to a lack of consistency. Alex is back in school and for now, we have once again found a good fit for him within the county school system where he is supported and even loved by his educational support staff.

He is happy.

Knowing my child is in a good place certainly removes a lot of stress, but it’s not enough. Through this journey, I have learned critical lessons that will shape how I plan for my son’s future: First, there are resources out there to help parents like me, but we parents have to dig for them.

Caring for special needs children is not a mainstream topic and it is on Alex’s father and me to research for him. Additionally, we must be willing to make accountable those charged with Alex’s care. Most people are innately good and want to do the right thing, but sometimes they don’t know what the right thing is and sadly some will lean toward doing what is easiest and not necessarily what is right. Parents of special needs children must be 100% involved in their child’s care and education and be at the helm in managing the decisions made for their child, regardless of whether your child is in public or private therapy and education. A final lesson to consider for Alex’s future is cost. A local private school that I feel would be perfect for Alex has tuition of around $4k-6k a month. Yes, there are tuition assistance programs, but given the median household income for our area is $65,030 annually (in 2021 dollars)**, even with tuition assistance, most family incomes cannot sustain tuition that would take up a substantial portion of that annual household income. Our family must rely on public education and though Alex’s current education is working for him, our family is at the mercy of what is provided to us.

All these challenges are my reality, and I must plan carefully for Alex’s future care. I must do everything I can to save money and leave behind clear directives to ensure his safety and happiness. Is it tough? Yes, and I realize that I must also take care of myself to not only enhance my own quality of life, but the lives of my sons as well. My boys get the best of me when I make sure the stress of our family challenges doesn’t take me out. I make sure I get lots of exercise; I’m an avid runner and I have also begun to swim laps with an intermural team again. Having young sons, especially a child who cannot be left alone can cause roadblocks to finding time to exercise. When is a parent supposed to get a workout? Sometimes you must think outside the box. The office where I work has a shower. I run during my lunch break and clean up before coming back to work for the rest of the day. When my sons are with their father, I use that opportunity to make the swim team practices and swim starting at 5:30 a.m. before I go to work. Some might see my workout routine as extreme, but I believe my physical and mental health are important. I deserve to be fit and happy and my kids deserve to have a mom that is doing everything she can to have a longer, high-quality life. This mom plans to be around for a while.

I also make sure I plug into my support network. I have done a good job of connecting with people who I call real friends; those ride-or-die people who know how to offer reciprocal support. My friends are emotionally available and invested in me and my family - some have been with me for decades. Part of making sure I’m plugged into a support network is also reaching out to my therapist when I need her. She too has been with me for years, knows my kids and has been with me through the struggle of my son’s diagnosis, my divorce, and my subsequent single mom years. It is critical to have someone to talk to, because keeping pain and stress sequestered in our bodies makes us sick physically, psychologically, and spiritually. And speaking of spirituality and mindfulness, I make sure I give myself time for stillness. I meditate. Whether that meditation is done through immersing myself in nature on a quiet, solo hike in the mountains or a noisy group hike with my kids – being in nature heals me. I like to sit quietly and journal, and sometimes if I’m lucky, it works out for me to attend a sound bath or yoga session. In short, I think it’s important we give back to ourselves. Being a special needs parent can be scary and stressful, but I refuse to let those pieces of the experience own me or my family – we must keep going.

The silver lining in all this is that Alex is a wonderful, innocent soul who is truly a gift from God. His disabilities will likely keep Alex at home into his adulthood and I have the comfort of knowing I get to keep this baby with me. My greatest wish for Alex is for him to receive the acceptance and love he gets from his inner circle on the outside of that circle as well.

What I would like others to know about our family and how to interact with us is this: humans innately analyze our environment. We assess and label – it’s how we’re built, but I would also like to remind everyone that humans are also capable of critical thought, deep emotion, and genuine connection to one another. My son gets labeled as “other” because he behaves differently than kids in his peer-age group, but if you think about what being intellectually disabled means, Alex is behaving no differently than where he is developmentally. True, Alex’s body is older, but cognitively, he’s much younger, like a toddler in many ways. It all comes down to our perceptions and expectations. We don’t bat an eye when a toddler behaves a certain way, but when an older child might exhibit similar behavior due to his/her cognitive exceptionalities, human nature is to label and categorize that child as “other”. I invite those to think more sympathetically about my son – he is exactly where he is supposed to be in his developmental journey. He and his family are okay with that, and so should you be. Dismiss the concept of “other” and turn your expectations into acceptance. My child is the embodiment of the great love that our creator has to offer us and truly seeing Alex and accepting him for who he is could invite that love into your own life.

Choose love.

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Gardening in the Springtime

Tue, 04 Apr 2023 11:56:21 GMT

Spring or as my family calls it “the new summer” is my absolute favorite time of the year. The name itself was not born until the late 1300s. Spring was originally called Lent or Lent season which derived from an Old English term lengthen, which means to make longer in length according to your very own Dictionary. That term was later thrown out and replaced with the name Springtime, and its meaning is new beginnings when all that is dormant in the winter blooms and rises again.

This time of year there are festivals, kites flying, and barbecue grills smoking. Most of all, there are beautiful colors all around. Bright and bountiful flowers of many sorts both perennial and annuals. I have an eye for art and vibrant color expression in the garden and this time of year I get my hands dirty first and sip lemonade with my feet up later enjoying the fruits of my labor.

In my last article, I touched base on “Winter Gardening” and provided you all some tips and why it's so important to grow even in the winter. This time around I will be explaining how I use those same tips and then some of my favorite springtime gardening activities.

“the new summer”

Favorite Thing #1: Tulips, Tulips, Tulips!

Time for Tulips and oh, how I love them! Do you know how much I love tulips? Omg, they make me happy! They’re vibrant in color and exquisite in beauty and elegance. Simply wonderful plants.

So let's get into it, last year a very good friend of mine gifted me with these yellow, pink/yellow, and almost violet tulip hybrids because I’m so lovable. Well, let us just say they bloomed indoors under my grow lights before I could get them outside because our last frost had not passed at that time. Nonetheless, I still was able to enjoy their beauty and replant them 6-8 inches into the ground, and what a beauty to see them come back up this year to let us know. Spring is here!

Tulips have an interesting history, no doubt with their roots deriving from medicinal myths. Yep, tulips were at one time used for medicinal purposes. People actually used them for their sap, to treat coughs and colds using the antiseptic and diuretic properties that the famous flower possesses. It was also used for bee stings and insect bites. They were eaten by the people of Afghanistan to gain strength and today people eat their petals in salads.

If you have any pets it’s a bit risky to grow them, because they can make your pet very sick if they eat the bulb. Now I’m not recommending anyone eat these things if they are not FDA-approved or otherwise directed by a physician. Moving on, I love the yellow ones, they are so beautiful. What are some of your favorites? Please connect with me at Growingwithgabby” on Facebook or you can google me at #growingwithgabbyllc Spartanburg SC on LinkedIn and share your favorite flower in the spring and why.

Favorite Thing #2: Plant new perennials

Ok, so what’s a Perennial you ask? A Perennial Plant is a plant that grows every spring like clockwork, and an Annual Plant only blooms to live one season. Now I don’t know about you guys but I work smarter, not harder. I love to be ahead in my garden, so I go ahead and plant my perennial plants so I can enjoy them later. My tulips happen to be one of my perennials, I also planted some yellow daffodils and some purple and pink hyacinths but you can plant whatever adheres to your zone area.

I get my dirt worked up and ready by adding some lime pellets right before a good rain sets in to treat my tough sandy red clay. I follow up a couple of days later with some good growing soil this year. I used the blue bag of Miracle Grow you can get from your local Wal-Mart. I also sprinkle a little of my compost that I had made over the winter, top it with mulch and I’m done!

Check with your local Plant Nursery and get some of these materials. Shout out to my local nursery Piedmont Farm and Garden they’re so awesome! There are many, many perennials to choose from so get out there and plant them and sip lemonade next spring with me.

Favorite Thing #3: Sowing my veggie seeds and trimming my herb garden

Today, I have yellow squash and zucchini seeds down and cherry tomatoes, and a few peppers ready to grace the ground this upcoming week due to the funky weather changes in my zone area. Remember, some plants can handle light frost but some can’t. The thing with vegetables is if you put them out there too soon without cover in freezing temps then they may not produce well or die prematurely. So, I’m holding on to them for another few days. I love squash and zucchini with butter and onions fried up the country way like my momma used to make it. So, I grow them every chance I get along with the tomatoes that my kids love to pick and eat.

This time of the year is my herb garden's time to shine. I love this garden. I get fresh peppermint, spearmint, oregano, and lemon thyme whenever I want and they all smell incredible. All of these herbs grow back every year and I usually just go in and cut back on the branches a little down to the 4th node.

Favorite Thing #4: Give back to Mother Nature in the Springtime

Nature compliments any good garden. No matter what your favorite thing to do, somehow you have to pour back into Mama Nature because, after all without her, there would be no us. At least 60 % of our human bodies are water, and everything that is in the periodic table makes up our bodies as well. We come from the Earth and we have the birds and bees and trees that bear fruit, and plump veggies for us to eat. So, it is extremely important we do our part to keep Mother and all her living children happy and healthy.

What I like to do is feed the hummingbirds by giving them the sweetest flowers to sip from. I grow hibiscus plants of all colors to attract these beautiful birds who live in our circle of life. The sweet nectar is sugar fluid to hummingbirds, boosting their metabolism. This is why they are so fast and tiny with different mermaid-like colors for feathers. Its my favorite bird and one of my favorite plants--a win, win for me.

Some people feed the ducks, and swans, cultivate bee farms, rescue wildlife, fight for our trees, you name it. The mission is to keep nature alive and teach our families all over the world. I like to keep my beds free of leaves and keep them sectioned out away from children or pets. I like to deadhead my flowers as well to keep the vibe going. It makes a tidy garden and a blissful quiet space. Yes, I said it quiet space, I don’t know about you but my garden is my Zen.

Enjoy the spring weather, even the upcoming April Showers. Get outside or inside do some spring cleaning, and talk to your plants. Make the best of your 2023 Spring. Start new beginnings and grow new plants. I know some of you have garden favorites too, so… come on. Interact with me and let me know how you get down in your garden with your favorite things to do, and your favorite things to grow in Spring.

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Personal SMART Budget Guide

Mon, 03 Apr 2023 09:05:27 GMT

With the increased cost of consumer goods due to high-demand and short-supply, caused by the COVID-19 Pandemic, we saw the inflation rate hit a 40-year high in 2022. No doubt you’ve felt the pinch. Given that many wages are also flat, having a spending plan is essential.

A budget is a spending plan that tracks your income and expenses. Having a budget is important because it helps to prioritize your spending and reach your financial goals such as creating and maintaining an emergency fund, down payment on a house or investing.

A budget need not be complicated. I believe in keeping it simple. It has always worked for me, which is why I created the personal SMART Budget Guide below. Let me define each SMART letter acronym:

The “S” stands for STATE IT. This means your budget should be in writing. You can’t track your spending in your head. It should be in a formatted document.

The “M” stands for MEAN IT. In other words, “This is meaningful to me; it’s important and I’m going to stick with the plan; I take it seriously.”

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The “A” stands for ADD IT. This means the numbers must add up. If you’ve got more expenses than income, you’re out of balance and you need to do some reallocation.

The “R” stands for REACH IT. Your budget must be realistic in order to be reachable. You can’t spend money you don’t have yet such as unresolved child support or an outstanding loan. Don’t include income in your budget until it’s guaranteed.

The “T” stands for TIME FRAME. This is the time period that the budget covers. This can be weekly, bi-weekly, semi-monthly or monthly.

Download my free SMART Budget Guide template in Google Docs and prepare your own personal budget. The Excel spreadsheet contains a weekly, semi-monthly, and monthly tab. All you need do is drop in your numbers and the calculation is done for you.

Personal SMART Budget template download at https://bit.ly/3YTxbql .

To view a live illustration of how the SMART Budget works visit https://bit.ly/3n3Atud .

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Are you bored with your exercise routine?

Sun, 02 Apr 2023 09:05:09 GMT

You have been very good with staying with your exercise routine but now, you find it very hard to continue. Your workout should be enjoyable and fun. There are a few things to consider as to why you have gotten to this plateau.

Are you doing the same routines?
Are your workouts performed in the same locations or environment, such as the gym, boot camps, or classes?
Do you consider your workout time as “Work”?
Are you putting yourself under pressure for a specific goal for a health reason?
Do you get enough rest?

“Are your goals realistic?”

When the same exercise stimulus is applied over a period of time, your body adapts and compensates, which means doing the same exercise routine over and over will have the same results, if none at all. The two most important things about exercise are consistency and variety . Being consistent is essential because the best benefits occur when exercise is performed frequently. A variety of exercises on a regular basis will keep the body challenged. Below are a few suggestions to help jump-start your routine:

When starting an exercise regimen, rather than focusing on the standard goal of “losing weight and toning up,” choose a fun goal as well. It doesn’t have to be training for a marathon or even a 5K road race. Do something different such as go hiking, sign up for a local obstacle-course event, go dancing, ride your bike, or join a community or organized sports team. This will make your exercise regimen a social experience and incorporate social support. You get the idea.

Make short-term goals to help with your long-term goal. If your long-term goal is to lose 20 lbs in six weeks to look good for a vacation or wedding, good luck, especially if you are considered sedentary. Losing 1 lb to 2 lbs per week is the healthiest way to lose. Make a weekly goal such as increasing the resistance or weights in your strength training or running/walking an extra mile. You can even make a workout session goal . For example, adding an extra five minutes to cardio; adding an extra 2 lbs to your weights; or even doing an extra 3 reps or set.

Get a dependable “ Workout” partner to make you accountable. Notice I said dependable. You want a partner who shows up, puts the work in, and knows how to have fun. This is also a great way to keep your motivation going strong. A dependable workout partner will push you beyond your limits during sessions. You can also join a small personal training group for one or two days a week.
To get the best results from your workout -- rest, recover, and recharge . Your muscles grow and get stronger after your workout. Ladies, I’m not talking about getting bulked, that’s another topic. Getting stronger muscles means having more energy to burn more fat. This is important when the goal is to lose weight as well as tone. A good night’s sleep helps your body repair muscles that were used in the workout. Not getting the proper amount of rest can increase levels of the hormone cortisol and this can reduce the levels of protein for muscle growth. Take one to two days off per week from exercise and treat yourself to a massage, a walk in the park, or reading a book, etc.

Changing your working routine every 12 to 16 weeks will help avoid plateaus while maintaining results.

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Editor's Note: Are You Ready to Bloom?

mslanelleh@gmail.com (Lanelle Henderson) — Sun, 02 Apr 2023 00:53:50 GMT

Are you ready to Bloom?

Spring has sprung, as it does every year. Are you changing, or should I say improving, like the seasons? Improving yourself and your health.

Springtime always reminds me of home, growing up in New York City where after the brisk cold winter the buds of yellow tulips would bloom in front of my high-rise. I looked forward to seeing them every year, it was a sign of Spring.

Although the weather pattern has been iffy all over the nation, it resembles life. Some days are cold, some days hot, and some days rainy and windy. I know I have weathered some storms in my time. Some last longer than others, but what I do know for sure, the storm will pass and life will continue. So get up and let's live an optimal life.

I love every season, but Spring is rejuvenating...from bare trees to full bloom. It reminds you of the circle of life. I remember a commercial growing up... Don't Mess with Mother Nature. This reminds me to always stay spiritually connected and make every day meaningful.

Going on outings with my parents also brings back great memories of NYC. We would visit parks, go fishing, and do outdoor activities with the family. Besides dealing with the effects of pollen, itchy eyes, stuffy nose, etc, which only lasts for a short time, I looked forward to cooking/grilling and being outdoors. I learned early, that ragweed was not my friend.

During our road trips in the midnight-blue Monte Carlo, my dad played his 8-track tapes, mostly jazz. Music was always playing, in the car, the home even at my grandparents’ home. I was surrounded by music.

Some of you may know, I love to travel, read and listen to music but at the top of my list is eating.

“Oh yeah, I love to eat and cook.”

One of my favorite NYC spots is City Island. It’s the place to get great-tasting seafood. The fisherman go out every day, and the shrimp were huge and delicious; you can get them cooked any way you like. With this issue, we kick off our first recipe, Shrimp Scampi. Shrimp boasts a pretty impressive nutrient profile, with high doses of selenium, iron, iodine, phosphorus, niacin, zinc, and magnesium. It has a small amount of omega-3 and omega-6 fats, which may promote brain and heart health.*

This recipe was shared by my cousin Rodney, who also loves to cook. We reconnected after his mom passed, just as I was recovering from my seven years and seven stages of grief. Interesting how grieving can bring people together. Although it’s inevitable, we are never ready. Let’s get cooking.

We must make sure to live a fulfilling life while we are here to make it all worthwhile. So, put on some music, get in the kitchen, and take a road trip to live our best lives. Let’s get Sprung!

Download our 2023 Spring ISSUU