Merry and Bright!

Written By Annemarie Sampson

Wishing you a season that's Merry and Bright!

As the year draws to a close, I want to express our gratitude for your continued support. In the spirit of wellness, may your December be filled with joy, good health, and moments of self-reflection.

Upcoming Workshop: Shattering the STIGMA - Women Embracing Life through Menopause

Women Embracing Life through Menopause Workshop

  • When: Sunday, January 21st 2024 — 12:00-3:30pm

  • Where: Bohemia Beauty Lounge — 215 E. Park Ave. Libertyville IL

  • Cost: $75.00

Discussing and addressing menopause openly can contribute significantly to breaking down societal stigmas and providing support to women going through this natural phase of life.

Workshop Objectives

  • Education and Awareness:

    • Provide accurate information about menopause.

    • Dispel myths and misconceptions surrounding menopause.

  • Open Dialogue:

    • Create a safe space for open discussions.

    • Encourage participants to share their experiences.

  • Empowerment:

    • Equip women with tools to navigate menopause confidently.

    • Discuss lifestyle changes, nutrition, and self-care during menopause.

  • Mental Health:

    • Address the emotional aspects of menopause.

    • Discuss coping strategies and mental well-being.

Workshop Activities:
- YOGA: a yoga practice creates mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, centers attention, and sharpens concentration.
- VALUES assessment: Individual activity connecting women to their personal and/or professional values to find their WHY.
- Panel Discussions: WELLness professionals share their insights on menopause, the sigma, and the advancements.
- Nutrition Workshop: Understanding the power of fuel and the myths behind food eliminations and calorie counting. Cooking demonstrations, recipes, and samples!
- Storytelling: Together we will share our personal stories to normalize the menopausal experience.
- Strength Training: Simple, yet effective, power moves to help you increase muscle mass and decrease bone loss.
- Meditation: We will be guide through simple meditation techniques that you can incorporate into your daily life.

Cost: $75.00
This includes … handouts, snacks, yoga, meditation, strength classes taught by certified professionals, one free STRETCH WORKS session ($100 value to be scheduled at a future date), one free YOGA class at TRIBAL ($20 value), and free parking.

Sunday, January 21st 2024 — 12:00-3:30pm

Bohemia Beauty Lounge — 215 E. Park Ave., Libertyville IL

Holiday Stress

Enjoy the Holiday season in the small moments!

Holiday STRESS can be real. Here are 5 ways to reduce stress.

1. Say NO- Don’t feel obligated to say yes to every invite. Politely say, “no.” Don’t delay your answer, do so ASAP. Thank the person for including you.

2. BREATHE-  When we feel stressed, it is common for our rate of breathing to increase. We also tend to breathe in a shallow manner, more highly in our chest. Deep breathing exercise allows us to take fuller, slower breaths helping create relaxed state.

3. Set BOUNDARIES- Relationships can be difficult particularly during Holiday seasons. Value your time. Give yourself permission to do what’s best for you. Know your triggers and try to avoid them.

Seasonal Recipe: Hot Chocolate

Hot chocolate warms the soul. Here’s a simple recipe for making classic hot chocolate, along with some potential health benefits:

Classic Hot Chocolate Recipe:
Ingredients:

  • 2 cups whole milk (you can also use almond, soy, or oat milk for a dairy-free option)

  • 2 tablespoons unsweetened cocoa powder

  • 2-3 tablespoons sugar (adjust to taste)

  • 1/4 cup water

  • 1/2 teaspoon vanilla extract

  • A pinch of salt

  • Whipped cream or marshmallows for topping (optional)

Instructions:

  • In a small bowl, mix cocoa powder and sugar.

  • In a saucepan, heat water until hot - but not boiling.

  • Add the cocoa powder and sugar mixture to the water and whisk until it forms a smooth paste.

  • Gradually add the milk to the saucepan, stirring continuously to combine the ingredients.

  • Heat the mixture over medium heat, stirring frequently, until it is hot - but not boiling. Be careful not to scorch the milk!

  • Remove from heat and stir in vanilla extract and a pinch of salt.

  • Pour the hot chocolate into mugs and top with whipped cream or marshmallows if desired.

Health Benefits of Hot Chocolate:

  • Rich in Antioxidants: Cocoa, the main ingredient in chocolate, is rich in antioxidants, such as flavonoids. These antioxidants may help protect cells from damage caused by free radicals.

  • Heart Health: Some studies suggest that the flavonoids in cocoa may have positive effects on heart health by improving blood flow, reducing blood pressure, and improving cholesterol levels.

  • Mood Enhancement: Chocolate contains serotonin precursors, which may contribute to mood enhancement. The warm and comforting nature of hot chocolate can also have a soothing effect on your mood.

  • Bone Health: Cocoa is a source of minerals such as calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones.

  • Warmth and Comfort: In the cold winter months, a cup of hot chocolate can provide a sense of warmth and comfort, helping with the winter blues!

As always, thank you all for taking the time to engage with this month’s content! Take care and be well.

Annemarie Sampson
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