I just spent the most amazing weekend with a couple of beautiful girlfriends. It was the perfect weekend of laughing, sharing stories, cooking, indulging, shopping, and enjoying the moment all while roughing it at the cottage!

Even though we were relaxed and full of giggles and laughs we all were going through our own challenges in life. Most would think we were we all living what seems the perfect life however each of us have our challenges in which we all learned from by sharing with one another. The important thing is that we don’t let it dictate our journey or happiness in life.

It is important to not only have a close relationship with family but as well to have close friends who will support us and to simply be there to bounce our thoughts off from time to time. Those close friends who are there no matter the circumstances, and without judgment, someone who will have your back no matter what.

I have been very fortunate to have some amazing and beautiful friends (both inside and out) who all have been my rock during challenging times and my partner in crime during the fun!  I’m blessed to have people like this in my life who I know I can rely on and as well for them to rely on me.

The one thing that became clear to me is that you attract what you put out to the Universe.    Every relationship that you attract is a reflection of how you feel about yourself.  I always search for the positive in people and focus on those aspects.  I have also learned that YOU are the only person who is in control of your happiness, you cannot make others happy – they have to make themselves happy. You can only love, support and respect them for who they are.

I’m very fortunate to have so many special people in my life and to be able share all the fun, exciting and challenging moments together.  Thank you…you know who you are XO

How Karen Helped Me… 

Karen has been my trainer for 2 and half years now, supporting/training me for my first competition in April 2011.  Through training we built a friendship.  Karen has become way more than a trainer to my body but to my mind as well.  She has supported me through a time in my life that I felt powerless, sad, and insecure.  She was always been available for what I needed; whether it be to take my measurements or sit and have a glass of wine to vent!  I truly value Karen in my life because she has inspired me through her life transformations to stay strong, be vulnerable, and truly live a life you love through courage and choice.  Thanks Karen

Ingredients

Dressing

▪    3 tablespoons ‪lemon juice

▪    4 tablespoons extra-virgin olive oil

▪    1 garlic clove, finely minced or crushed

▪    3/4 teaspoon dried Italian herb seasoning

▪    1/4 teaspoon kosher salt

Salad

▪    4 cups finely chopped Tuscan kale, ribs removed (this is about 4 ounces of kale)

▪    1 (15-ounce) can chickpeas, rinsed and drained

▪    2/3 cup dried cranberries, such as Craisins, soaked in boiling water to hydrate

▪    1 cup edamame beans, cooked and cooled

▪    Mint

▪    Basil

▪    A few carrot shreds

▪    Garnish: Cherry Tomatoes and crumbled goat cheese

Instructions

1. Add all dressing ingredients to a large salad bowl and whisk until combined.

2. Into the bowl throw the chopped kale, chickpeas, cranberries and edamame.

3. Mince a handful of mint and a handful of basil leaves and toss them in, along

with carrot shreds.

4. Toss salad well to combine, and garnish with cherry tomatoes and crumbled goat cheese.

Serves 6 as a side salad, or 2-3 as a main dish.

Just recently, I decided to stop taking a drug called Effexor. It was prescribed to me 15 years ago after I told my doctor that I wasn’t feeling myself. I want to share with you my story as I feel that my most recent experience will help many people become more aware of these toxins we are lead to believe heal us when in fact they poison our bodies in a similar way as to a drug addict. As well, I want to hopefully encourage you to open your mind to see that leading a healthy and balanced lifestyle along with quality nutrition can only heal and make you feel the best you have ever felt!

At the time I started to take this drug, I had three young and very active children, a full time job and a husband who coached Junior “A” hockey, which meant he was away from home a lot. Naturally, I felt overwhelmed and at times I found it extremely challenging to cope mentally with the demands of being a working Mom and for the most part having to do it on my own. My Doctor felt that I would feel much more capable to cope with my daily stresses by taking Effexor. Like many of us, I had great trust in my doctor so without hesitating I agreed to start the prescription right away. I must admit, almost immediately I felt that the world was lifted from my shoulders and I came into a sense of feeling OK to cope with everyday tasks.

I must admit, Effexor seemed to work well for many years or so I originally thought. I always had that feeling in the back of my head that I could cope on my own, however continued to use it as a means of security and self assurance. Unfortunately I knew nothing about the drug I was on and the more importantly the dangerous health side effects as well as withdrawal symptoms of getting off the drug.

The first time I tried to stop taking Effexor cold turkey, which was 10 years ago and then again 3 years later, I simply could not with stand the extreme side effects in which affected me immediately. I suffered from disorientation, sinus-like headaches, very vivid dreams, increased anxiety, dizziness, extreme nausea and hot & cold flashes/sweats.

With the doctor’s help, I tried to wean off slowly. Our goal was to get down to 1 pill every other day for a couple of months and then one every third day and so on until I was to stop completely. This was never successful, as I would immediately start to feel the extreme withdrawal symptoms, which forced me to continue back on my regular full dosage just to stop the side effects. I truly believed the Doctor would need to admit me to the hospital and detox me just as you would a heroin addict.

I was upset at myself for not taking the time to learn more about a drug I was willing to put into my all ready healthy body. I believe that my mistake was putting all faith into my physician who was very willing to help me “bandage” my problems with toxic chemicals.

My Decision to Detox…

Just recently, I went cold turkey again but with a little twist. In the past couple of years I have been training one on one with my personal trainer Karen. Karen has worked closely with me and I have been following her nutrition programs, going to the gym and attending her boot camps. Although my weight didn’t seem to budge by much (weight gain and difficulty losing weight on anti-depressants is one of the side affects) I was physically stronger and my conditioning was awesome! That is when I decided I truly wanted a clean, healthy body (and the weight loss as a bonus!!). I did not want to be reliant on this medication anymore.

Over the years I have become so reliant on this little pill that I believed it controlled my state of health and feeling. I would fear of missing a dose and within hours would transition into full out withdrawal symptoms. I knew deep inside that just simply being fit and healthy would control the depression and anxiety. I hated being on this drug and most importantly how it controlled my health; I was determined to attempt cold turkey again.

Focussing on Nutrition…

With the help of my trainer Karen we started the detox process with a clean diet rich in nutrients consisting of fresh fruits and vegetables, lean proteins and healthy fats. I eliminated all processed foods and anything packaged or chemically altered. If man altered it, I avoided it! Karen also suggested supplementing with high quality vitamins and minerals to help eliminate toxins and restore immunity. My clean diet was complimented with a multivitamin, omega 3′s(and lots of them – I took 9 a day!!) extra vitamin B, vitamin C, vitamin D and Gingko Biloba. I also took natural ginger to help with nausea, natural aids for ringing in my ears and valerian root to help with sleeping. Along with a healthy diet, I have continued to take all supplements but the valerian root as I am able to sleep at night now. The only medication I did take to help with joint pain and headaches was Aleve, the pain sometimes would become so unbearable that it made it difficult to get comfortable and to rest well at nights.

How Fitness Helped me Get Better…

Another crucial aspect of detoxing was committing to daily exercise. I knew that I had to make it a priority of getting myself to the gym or to see Karen. It was difficult at first because some days I was so physically sick that I could barely lift my head from the pillow. Exercising either on my own or with Karen helped me tremendously and was what I believed saved me most from the withdrawal symptoms. The days I worked out I felt my absolute best and for the only one or two days that I missed were my most challenging days of all. So, I made a point of committing to exercise EVERYDAY no matter how horrible I felt, as I knew after training I would feel much better!

Taking Time to Breathe…

Breathing and meditation also became part of my daily routine. Whenever I would feel overwhelmed and the feeling of panic, I would try to stop and pay close attention to nothing but my breath. At first it was challenging however with a few days of practice it became second nature and helped tremendously with encouraging positive thoughts and relaxation.

I know for a fact that proper nutrition; supplementation and exercise are what gave me my life and freedom back from this horrible toxic drug. I promise myself that I will never ever put another anti depressant, anti anxiety med or any drug for that matter into my body again.

I am not a doctor however; I honestly feel that not everyone needs to rely on these drugs to help him or her feel better. It makes no sense to put something in your body that is so toxic and causes such horrific withdrawal when there are more natural ways to encourage a feeling of well being and most importantly to learn to cope with normal everyday feelings that we all have to deal with from time to time. To me, it makes no sense that we have access to an earth full of natural good foods that have their own healing agents and we choose to ignore them. Or when you go to your doctor for anxiety or stress why don’t they prescribe exercise, quality foods, fresh air and simple breathing and coping techniques and not toxins to destroy your body? Instead, my trainer prescribed this and now I’m healthy both physically and mentally!

Karen Gallagher is a dedicated and highly creative personal trainer. She uses her vast knowledge of fitness and nutrition to custom design programs to the individual needs of her clients. Although her workouts can be challenging, she never fails to be there to support, encourage, and celebrate her client’s wins. Karen has a natural ability to motivate, inspire and draw out the very best in her clients. Her outgoing and friendly manner, coupled with her rich educational background, makes her an excellent personal trainer for anybody looking to see results, have fun and achieve their goals! In my years of training with Karen, I truly enjoyed the personal attention, encouragement, and unique workouts she never failed to come up with. Without Karen’s guidance, knowledge and encouragement I would never had made it through my withdrawal. I credit her with all of my success and the only reason that I have my life back!

Joanne 

Wife ~ Mother of three ~ Hockey Wife & Mom ~ Lover of Fitness!

A few of my secrets to keeping a youthful appearance are; a balanced and healthy lifestyle, a clean diet filled with lots of colorful fruits and vegetables, lean proteins and healthy fats, and daily exercise. When it comes to cleansing and moisturizing I simply stick to products that have no harsh chemicals, sulfates, parabens, petrolatum, dyes or phthalates. I also use organic coconut oil as an all over body moisturizer to keep skin soft and glowing. However my one consistent supplement in which I swear by for anti-aging is Silica Gel.

What is Silica?

Silica is a mineral found in the earth’s crust.  Naturally our bodies produce approximately 5 grams of silica making it an essential mineral for metabolic processes.  Silica is essential for mineral absorption and for the production of antibodies and as well nature’s building block to healthier more radiant skin, nails, hair and bones. Unfortunately as we age, the concentration of silica in our bodies’ declines, which can lead to a tired and ageing appearance and as well, weakened bones.

Silica gel has been one of the main supplements I have been taking for the past 20 years to not only help with the appearance of my skin but as well my hair, nails and immune system. Here are just a few other benefits that Silica can offer:

• Silica helps to regenerate the skin
• Silica helps delay the aging process
• Strengthens hair with luster and suppleness
• Promotes elasticity and mobility of the joints and helps to reduce pain of rheumatism and osteoarthritis.
• Regulates blood circulation and strengthens blood vessels
• Reduces inflammation in the intestinal track
• Silica aids in the repair and maintenance of vital lung tissues and protecting them from pollution.
• Silica keeps bones strong and healthy

Other Anti-aging Skin Tips:

• Wear a sunscreen daily to protect your skin from the harmful rays of the sun
• Moisturize daily with products free of sulfates, parabens, petrolatum, dyes or phthalates.
• Cleanse with products free of sulfates, parabens, petrolatum, dyes or phthalates.
• Use warm water to cleanse – NEVER HOT WATER and finish with a few splashes of cold water
• Increase more colorful fruits and vegetables into your diet – more color equals higher vitamin C which will reduce skin damage caused by free radicals, Vitamin A which will aid in tissue repair
• Avoid junk food and sugars – sugar is know to break down collagen in skin
• Avoid alcohol – alcohol dehydrates the skin
• Exercise helps to increase circulation and provide nutrients to the skin
• Don’t smoke! Smoking decreases oxygenation which damages your collagen
• Drink LOTS of water.  Water detoxifies and reduces the appearance of fine lines and wrinkles by plumping the skin
•  Never wear makeup to bed as it causes your pores to irritated and encourages pre mature aging

▪    1/4 – 1/3 cup raw oats

▪    1/2 – 1 cup almond or coconut milk

▪    1 scoop of protein powder (I use Sun Warrior)

▪    1-2 tablespoons chia seeds

▪    ½ cup frozen raspberries

▪    1/4 teaspoon cinnamon

Instructions

Mix together all ingredients in a bowl, cover and place in fridge overnight. In the morning, add your desired toppings and serve without heating!

• 1 head of Broccoli florets
• ½ head of cauliflower
• 2 large carrots
• 1 apple, diced
• 1 large celery stalk, diced
• 1 handful of fresh parsley
• 1/2 cup sunflower seeds
• 4-6 tbsp raisins or chopped apricots
• 2-4 tbsp fresh lemon juice
• 1/4 tsp fine grain sea salt or Herbamare
• Pure maple syrup, to taste

1. Add the grate/shred blade to food processor. Turn machine on and drop in the broccoli to shred. Drop in the cauliflower to shred, then carrots, then parsley to shred. Transfer to a large mixing bowl.

2. Stir in the diced apple, celery, sunflower seeds, and raisins or apricots into the carrot, cauliflower and broccoli mixture.

3. Add lemon juice, salt & pepper to taste. Drizzle 1 tablespoon of maple syrup. Serve & enjoy!

To fulfill your dreams and your life, you must fill your time with purpose. The quality or your life is based on the quality of each moment you add value to.

We all have opportunities in every moment and it is up to you to fill those moments with positive possibilities. This day, and this moment is a treasure, acknowledge just how unique and beautiful you are and have the courage to live YOUR life to the fullest!

My trip to South Africa has definitely been eventful and rewarding thus far.  I have had the best of both worlds with my main purpose of coming here to volunteer and help children better their lives and as well to explore the country during down time. Working with the children has really opened my eyes to the everyday challenges that many may encounter across the world and as well to appreciate all that I have been blessed with back home.

As well, this time away has really helped me to grow as a person, to learn more about myself and what I feel is most important in terms of happiness.  It has given me time to appreciate the abundance that I have in my life.  It has also made me realize how important it is to stop worrying so much about what I can get but to enjoy all that I can give.

I have learned that living a generous and rich life does not necessarily mean my own fortune but the fortune of others.  Generosity and richness is not a matter of material offerings but is the meaningful open heartedness of giving of yourself, genuine, selfless love.

My journey across South Africa and working with children who are less fortunate than myself has really taught me how generosity is not only a beautiful and rewarding experience but is a kindness that is continuous and much more of an impact than any other fortune in the world.

Christmas time is time for peace, love, compassion and caring of others. It is a time to give back with a generous heart in abundance.  One thing we can all learn is to live each day with a generous heart and to give the best that you have not only at Christmas but most importantly each and every day.