Live Wise Magazine - Journal for Health and Wellbeing volume 2

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CONTENTS Live Wise With Yoga Take Charge Of Anxiety Never Too Old For Yoga Sugar Madness Inner Peace Surviving The Common Cold Waking Up To Life Manifesting Abundance 1 Minute Workout Give A Damn Mom Tested Loving Cupcakes

EDITORS NOTE 2015 ISSUE 2 Publisher Dark Twin Publications in association with WCG Managing Partner and Editor Nancy Low Sales Director David Nilson Art Director Jess Low Web/SEO Christy Smith Photography Lindsey Ramirez Regular Contributors: Conni Bower Jeena Nilson Anne du FontaineWHAT DOES IT MEAN TO LIVE WISE?OURLIVE WISE journey is • Is it possible to have a Cover photo by Lindsey Ramirez one of discovery. It is a peaceful day at work?daily itinerary of everyday goodness that Copyright 2010-2015will add layers of beauty and joy to your • Is it possible to have All rights reserved bylife when you allow it to be so. positive relationships? Wise Consulting Group You wake up each day and you are • Is it possible to eat better and learn No part of this publication may bestill here. Still putting one foot in front yoga and be mindful at my age? photocopied, reproduced or trans-of the other, moving forward, not in mitted, without written permissionhopelessness but desire and determina- • Is it possible to start a business and of the publisher.tion for more in your life - knowing still care for my family?there is a brighter day- and it is now. Information available within this pub- • Is it possible to overcome the lication or on our website is not Is it possible to accomplish that for mistakes of my past ? intended as a substitute for medicalwhich my life was intended for - the rea- advice of physicians. The readersons why I was sent from the heavens • Is it possible to have a should regularly consult a physicianabove to this glorious planet? later-in-life career? in all matters relating to his or her health, and particularly in respect of Yes it is. Live a Wise Life is about • What about stress! any symptoms that may require diag-learning, growing, improving, sharing, nosis or medical attention. All contentloving, standing up for right, fairness possibilities, eliminating doubt and fear included in this publication is for edu-and justice. It is a life filled with bless- is within your reach. Ordinary folks do cational and information purposes.ing the lives of others, inquiry and dis- extraordinary things everyday. That iscovery - being the change. Embracing you. Be part of our community of every- Printed in the United States. day goodness. [email protected] Like us on Faceboook www.face- book.com/livewisemagazine





LIVE WISEWITH YOGA SO you've decided to treat yourself to some Radical Relaxation & Rejuvenation. Yay, You! Whether you're new to yoga, or just new to me, thank you for gracing my teaching with your presence. Here are a few tips to help you make the most of our sessions together:

1.WEAR COMFY CLOTHES. I've sequence late is less beneficial for you, and falling, but also more readily mas- said it before, and I'll say it here: I as well as disruptive to others when shar- sages and stimulates the hundreds ofdon't care if you wear fancy pants. For ing sessions. If you do arrive late, tiptoe meridian points on your feet. If you'reasana practice, in particular, it is helpful to in, warm-up as needed, and join the flow not especially fond of the way your feetwear clothes in which you can breathe and of the session as soon as you can com- look and feel self-conscious, rest assuredmove comfortably, but really, you can fortably do so. If you're going to be more that you're in good company and treatpractice yoga whenever, wherever, wear- than 15 minutes late, it's generally best to this as an opportunity for self-acceptinging whatever—from birthday suit to busi- forego the session rather than disrupt the pedi-compassion.ness suit. Of course, when you’re practic- flow of the session in progress.ing with me, I ask that you keep your pri- 4.B.Y.O.M. Bring your own mat. Ivate bits private, but otherwise, wear 3.REMOVE YOUR SHOES AND have some mats available for thosewhatever you like. Fancy pants optional. SOCKS (unless you practice with of you without mats, but ideally, invest yoga socks) at the door. Asanas involve in your own mat. Having your own mat2.SHOW UP ON TIME. Each session getting up close and personal with the makes it much more likely that you will is designed as a sequenced flow that floor (mat on the floor), so removing practice beyond your sessions with me.supports your optimal health and safety shoes upon entering helps keep the space The more you practice, the greater theduring practice. The asanas in a sequence clean. Moreover, practicing barefoot not benefits, so support your practice with abuild on each other, so entering the only reduces the likelihood of slipping mat of your own.

5.TURN YOUR ELECTRONICS OFF. As I have written elsewhere, technolo-gy, for all its lauded benefits, has left oursacred, quiet, and private spaces more vulner-able to intrusion. It is increasingly difficult totruly get away from it all, disentangling our-selves from the technological tentacles ofcontemporary life. Protect your ability (andthat of others) to relax and focus attentioninward without disruption and intrusion bypreserving restful space and unrushed timefree of phones, texts, and email.

6.KEEP YOUR COOTIES TO YOURSELF. When you're ill, yogaoften hastens the healing process, but ifyou're contagious, skip shared sessions,and practice at home. Although exposureto germs and regular yoga practicestrengthens our immune systems, most ofus generally prefer to strengthen ourimmune systems without contracting ill-nesses, so please don't expose others tosickness unnecessarily.7.EASE INTO ASANAS. Be kind and gentle to yourself in every pose.Breathe long, deep breaths through thenose. Pay attention to how the pose feelsrather than simply how it looks, chal-lenging yourself without straining.8.WHEN IN PAIN, ABSTAIN. When in doubt, sit it out. If it hurts, don'tdo it. Ask for help modifying a pose orskip it if a comfortable modification isn'treadily available to you. Rest in Child'sPose or Mountain Pose as needed.9.PRACTICE ON A COMFORT- ABLY EMPTY BELLY. If you can,refrain from eating for at least a fewhours before a session. Practicing asanaswith a full stomach sometimes inducescramps, nausea, or gas, especially intwists, forward bends, and inversions.Ideally, practice two to three hours after amoderate or light meal.10.HOLD THE H2O UNTIL Down Dog, or Pidgeon, it's often less let me know at the beginning of the ses- AFTER THE SESSION. Since disruptive during shared sessions, but sion, and rest in savasana a few minutesasana practice is generally not a workout please feel free to take care of your needs before you leave.requiring frequent hydration, drinking as needed.water during a session is usually unhelp- 14.CELEBRATE! When you prac-ful as it cools and dilutes the beneficial 13.STAY FOR SAVASANA. In a tice yoga, you're doing some-inner heat (tapas) that aids in detoxifica- culture that glorifies being busy, thing wonderful for your luminous,tion and energy channel (nadi) clearing. laying back doing nothing, or rather splendiferous self. Yay, You! reposing for 5 to 15 minutes, can be11.GO AHEAD AND FART. Yeah, I especially challenging. Yet, deep relax- Visit our web page for more informa- know, we're not supposed to talk ation is essential for health and well- tion on Yoga and Yoga Retreats on beau-about it, but it happens. Ideally, you being, so resist the urge to skip savasana. tiful Bainbridge Island, WA. http://lumi-won't, but if you must, do. If you are This resting pose helps fully integrate the nayoga.squarespace.com/retreats/aware of the need before it happens, skip benefits of your practice session, rebal-to the loo and save us all from the Eau de ancing your nervous system, slowing Originally published on August 1,Ewwww. However, if you happen to pass your heart-rate and deepening your 2013 reposted with permissiongas unexpectedly, just remember it's nat- breathing, as well as offering you time toural, and we'll survive (empathetically simply relieve your mind of unnecessary http://luminayoga.squarespace.happy that it was you and not us). busy-ness. If you must leave early, please com/imported-20120525164002/20 13/8/1/hey-newbie-yay-you-14-tips-for-12.USE THE LOO AS NEEDED. If new-yogis.html you need to go, go. If you canwait for a resting pose like Child's Pose,

TAKING CHARGE OF ANXIETYAN easy coping skill to learn to nurture your anxiety is your hands. The warmth that you can generate. Breathe to self-hug. Being able to apply pressure to your- deeply in and out 3 times while you think of 3 things you areself in a hugging manner actually releases oxytocin and grateful for. Feel the love in your heart and that you are safe.calms the nerve endings that are agitated during growinganxiety. It is an exercise you can do on your own in the quiet 4. Step 4 : Place one hand on your heart and one handof your space or with someone you trust. on your belly cupping over your navel area. Feel the sensa- tions between your hands. Breathe in and out deeply 3 times,INSTRUCTIONS expressing thoughts of 4 things you are grateful for . It can Take just a moment and nurture yourself with an affirma- be people, places, things - anything. Feel the trust in your gut between your heart and your belly.... Trusting you aretion that you are safe. And you are grateful. Notice all the safe.sensations, feelings, cravings as they pass though you. Arethere colors, shapes or images that come to your mind? 5. Connecting the life force energy. Place one hand on your solar plexus – the point above your belly and rightBEGIN: below your rib cage – and the base of your skull and where 1. Start with the sides of your head: Place your hands on your hairline begins... The nape of your neck. The middle of your hand should be over the deepest indentation. Breathe ineither side of your head. Think about how you are creating and out deeply 3 times. Think in your mind that you areedges for your thoughts. You are creating the sides of a con- accepting the life force energy. “ I accept”.tainer that contains your thoughts. Feel the sensationbetween your hands. Breathe in and out for three cycles. 6. To end this exercise, wrap your arms around yourself,Think of one thing you are grateful for. ( example: grateful while deep breathing, comfortably bend over pressing yourfor sunshine, grateful for my bed, grateful for my own room) chest to your lap, hugging yourself. Just briefly- just long enough to breathe in - hold your breathe and exhale. Do this 2. Next, move your hands to the front of your forehead and 3 times.one on the back - cupping your mid skull. Feel the containeraround your thinking. Feel the sensation between your hands You should feel calmer than when you began, and be- the warmth your hands create. Visualize a peaceful setting able to face the challenges of everyday life better than whenwhile you breathe in and out deeply 3 times. Thinking - totally hyped up. This may take some practice to create aexpressing to yourself, 2 things you are grateful for. rhythm for yourself and for your brain to recognize the sig- nals to calm down. 3. leave one hand on your forehead and place the otheryour heart. See if you can sense some sensations between Jeena Nilson

NEVER TOO OLD FOR YOGAIhave been working a beginners yoga program. I am not a big fan of getting on the treadmill, but I knew that I needed to putin more movement...so I decided yoga would be “easy” and calm-ing. I was wrong on both parts. Yoga for a beginner, is not “easy”and it can be anything but calming. In spite of my yoga fails... It’sfun. I can go through a series of poses that do work my body inunder 30 minutes. I can do it in any room of the house - in frontof the TV, if I want, or in front of the grandkids pile of toys insteadof picking up the mess. I forgot how much I like stretching. (I canstill do the splits) Yoga is the perfect alternative to cardio blasting for those ofus past our youthful prime. However, I still felt my heart rateincrease as I did proper breathing to go along with my positionposing. “In a recent study, Harvard Medical School has found thatdoing yoga, may indeed cut down your risk of heart diseaserisk factors. Yoga has long been believed to improve overall health, but agrowing body of evidence shows the ancient practice may alsohelp the heart, a new review finds. In fact, the benefits were similar to those of conventional exercisesuch as brisk walking, said lead researcher Paula Chu, a doctoralcandidate at Harvard University’s Health Policy Program in Boston. The review, of 37 clinical trials, found that people randomlyassigned to take yoga classes saw improvements in their weight,blood pressure, and cholesterol. “This finding suggests that (people) who are physically limitedin some way do not have to ‘pound the pavement’ in order toimprove their cardiovascular risk profile,” Chu said. Still, studies so far have varied in quality and been relativelysmall and short-term, Chu’s team reports in the Dec. 16 issue ofthe European Journal of Preventive Cardiology. “We believe there is promising evidence on the effect of yogaon improving cardiovascular risk factors,” Chu said. But given thelimitations of the research, she added, “we refrain from drawingany definitive conclusions.” It took me a couple of days of practicing poses before I coulddo a pose without tipping over (balance challenged). It was a goodeye-opener for me, becoming aware of the loss of significantstrength in my balance. As a result, I have committed to myself;that was an area I wanted to improve muscle strength. Just start with a few of the easy poses.THE BENEFITS OF YOGA FOR PEOPLE OVER 50 ARE NUMEROUS. HERE ARE 51.Movement is a tenant of good health and wellness - just move menopause to ease anxiety and depression to stimulate hor-and stretch and go at your pace. mone production and better bone health.2.You can do it at home - no need for a gym/ fancy clothes. 5.Have a peaceful mindset and allow it to be a natural fit forWhile joining a class may be of great interest for you - there are you.excellent sources and videos online for those who want to posein the privacy of their home. ( like me) Editor3.Even simple yoga increases flexibility in an easy non-aggres- source: http://www.msn.com/en-us/health/medical/Yoga-May-sive way. It can improve range of motion in joints Cut-Heart-Disease-Risk-Factors/ar-BBgSwo4.Yoga exercise positions can also reduce bloating and discom- S?ocid=ansHealthDay11fort of menstrual cycles. It would also count for those in http://healing.about.com/od/bi kramyoga/a/bikramyoga.htm http://sixtyandme.com/how-to-get-started-with-yoga-after-60/

SUGARMADNESSONthe last day I ate something HOW SUGAR HARMS: 3. Plan where you can cut back on with added sugar - I had a sugar in your meal plans and how yousnicker bar, a fountain soda, some ice •Weight gain – obesity will replace the “sweetener” factor.cream and gum. In my honey nut chee- •Destroys insulin/blood sugar levels Detoxing off sugar will take a couple ofrios there is added sugar. On the bright •Attacks hormones weeks to be out of your system and yourside, I had a banana, homemade whole •Gut inflammation insulin/hormone levels to restore.grain bread (with Stevia) and grass fed •Creates a brain fog – reducing thebutter (yum). This means, reviewing recipes – if brains ability to tell you to stop eating. you cook and bake and stocking up on Every day, I would think, today is the replacement productsday to end my love affair with sugar. I have to ask yourself these two questions:had to stop drinking soda. •Is it worth it ( quitting sugar) Eat 3 meals a day – whole foods, pro- •Do I have the ability (skills,knowl- tein, vegies but no fruits, Healthy fats Sugar is disgusting and bad for us.Unlike natural sugars, processed white edge,desire, determination) to do what it 4. Keep a journal so you can reviewsugar creates an emotional addiction by takes to make it happen daily, track eating habits, and rewardassaulting your pleasure center in the yourself when you succeed.brain. The more you have, the more your Those questions indicate your level ofbrain wants it. This craving for more is self-esteem and your personal empower- 5. Plan for a relapse… what you willcreated when the feel good molecules ment. You can do it. do, if you find that you are back on sodasurge. Once you go without sugar, the or you are buying a doughnut.brain is on empty and you can get dizzy, 1. Plan ahead – decide on a start datehave headaches… wanting more, you to end sugar in your life. I wrote a 6. Be ready for cravings.also will feel brain fog, lazy and lethar- break up letter to my drug of choice, Exercise – even if only for 1 minute –gic. You want more. sugar. you feel a craving come on? Move your body. Your brain is screaming – “feed me Dear Sugar, Stock up on healthy snacks (not sug-SUGAR”. And you are on the hunt . I am ending our long relationship ary snacks) ( my favorite are a handful of nuts) Your body doesn't need processed today. There is nothing of value you Have a replacement energy drink thatsugar. can bring to my life. Your very existence is good for you (see my recipe below) is harmful to me. You are not welcome Supplement with some basic nutrients How do you go sugar-free without in my home or in my life. Now, get out.feeling deprived and cranky? 2. Set a reasonable objective. I had to I can quote sugar and obesity stat for go “cold turkey” but you may want tohours but that doesn’t help you quit. I start with one thing – cutting out sodahave included the link to Sugar Science pop to begin with. You want to be suc-here for your convenience, where you cessful, so don’t overwhelm yourselfcan pour over the details. Head over to with a goal you won’t be able to keep.the site for the latest in sugar-science. Sugar is incredibly addictive as wellas bad for your health. While you cer-tainly can rationalize that you aren'tsmoking dope and so how bad can it be?It is equally as addictive and your bodywill experience with-drawl side-effects –and for some- they will be uncomfort-able. It starts with a plan. Your body willhave to return to a natural hormone state. Any major change in your life, you

SUGAR DETOX ENERGY DRINK • Milk Thistle Organic Lemonade (no additives and • L-tryptophan • Essential enzymesnot from concentrate) • I love Lions Mane – good for that Organic oranges - blend in your brain fog. • Ginger - essential oil for anyfavorite processor ( I love my Ninja ) stomach discomfort or headaches Stevia for taste (stevia is a fantastic • Vitamin C • Cinnamon is fantastic for cravingsreplacement and completely safe for and will increase sugar sensitivity –those quitting sugar ) 500 – 1500 mg a day • (capsule form) Filtered water Avoid – MSG and artificial sweeten- I add genesis pure energy drink er’s in your processed foods.packets – (organic) ** For those who are suffering from This makes a big pitcher of juice some serious illness, or on medica-that will last for 3-4 days. I even add tions, you may wish to consult yourfiltered water as it gets low. physician before making changes in your diet that could cause uncomfort- Kids love it. able withdrawal side effects. SUPPLEMENTS Mom I have my favorite http://www.sugarscience.org supplier which is the www.thepeopleschemist.com People’s Chemist. www.genesispure.com • Daily Dose (the best multi-vitamin) I would suggest that you also add to your daily routine:SunBreeze Herb ShopProducts For Healthy LivingVisit SunBreeze Herb Shop forhealth food, herbs, equipmentfor iridology, bulk herbs, andseminars on raw diet foods.SunBreeze Herb Shopoffers safe herbs atan affordable price.We offer both in-store service as wellas mail order products.SunBreeze Herb Shop160 South State StreetOrem, UT 28025-8049(801) 224-6900

FROM ANXIETY & PAIN TOWHENyou experience trau- INNER PEACE ma, time seems tostand still. Every sense is heightened so thethings you saw, heard, tasted, smelled, andfelt while experiencing your traumabecomes sharp focal points in your memory. A traumatic experience causes a dra-matic physiological response in your body and nervous system. Your brainfloods with a chemical cocktail of neurotransmitters that throw your cen-tral nervous system into a state of “Fight or Flight,” designed to saveyou from the trauma. The 'Fight or Flight' response stimulates theproduction of Adrenaline and Cortisol to increase your heart rateand speed up respiratory oxygen exchange, shut down yourdigestive system, increase muscle nutrition and oxygen,and cease “non-essential” brain processes. The “Fight orFlight” response is a primary role of your sympatheticnervous system.You survived the trauma because of that important'Fight or Flight' response but now when you recall thetraumatic event you experience many of thesame physiologic reactions, including aracing heart, anxiousand jumbledthoughts, per-haps anxiety, aheadache,tremors, andother effectsyou experiencedbut were not awareof during the trauma.Do you notice youclench your jaw more andsleep is not restful? Do younotice that you spend more timenot feeling well with frequent stom-ach upset and muscle pains? Even if yourtrauma was many years in the past, those pat-terns often persist and become stress-related ill-ness later in life.What happens to your body after trauma has awakenedthe nervous system to high stress levels? Elevated levels of theonce lifesaving chemicals, Adrenaline and Cortisol, become trig-gered with less and less stimulus. When you wake during the night younotice sweating, dry mouth, tightness in your jaw, a headache, or racingheart signaling that you have experienced the “Fight or Flight” response onceagain. Cortisol, Adrenaline’s companion, causes stomach upset to shut down thedigestive process (you do not want your bowels working during the “Fight orFlight” response or you will never get away), decreases bone formation, breaksdown fat, increases the risk of osteoporosis, Alzheimer’s, dementia, and weak-ens the immune system! Carbon dioxide also increases in your system, creatingblood gases which are toxic. Repeatedly experiencing the “Fight or Flight”chemicals following traumatic experiences leads to a constant state of adrenalfatigue (the adrenal glands are where most of these important life-savingchemicals are made and released from). Adrenal fatigue has been called the

and released from). Adrenal fatigue has been called the “epi- Turn your head toward your dominant side (if you are right-hand-demic of the 21st century”. ed, turn your head to the right, or if you are left-handed, turn your head to the left) while thinking of the traumatic experience and In opposition to the Sympathetic Nervous System you have a slowly exhale fully all of the breath held in your lungs.system designed to “recover, rest, restore, and heal” your body tohomeostasis, called the Parasympathetic Nervous System. When Interlock or lace your fingers together in a non-dominant inter-your nervous system enters this parasympathetic state, nutrients locking pattern (the way it feels funny for them to lace together,are absorbed, calming you down, and allowing you to recover not your typical pattern), or fold your arms in the way that theyfrom the strains of the day. Changing from a sympathetic state to do not typically fold together.a parasympathetic state is comparable to running a heated race(sympathetic) to resting comfortably in a complete state of calm Placing the tip of your tongue just past your front teeth (avoidand peace (parasympathetic). bighting down), and hum. It is best to hum a single note. How can you train your nervous system to shut off the “Fight Review a list in your mind of at least seven things for which youor Flight” response and keep yourself calm and peaceful? The are grateful.key is to understand the physiology of the trauma response. Myhope is to help you experience the peace, recovery, and energetic For best results use Rezzimax™ techniques for nervous systemhealing this process can facilitate. I will now explain how to calming and pain relief.interrupt the harmful brain chemical cocktail caused by traumat-ic experiences. breathe out more… stop for 1-2 seconds… breath out the last of the air in your lungs without ever taking a breath in I developed several techniques to help you reprogram the trau- between.)ma response in your brain and nervous system and replace it withchemical and energetic calming. You will find the techniques will 7. Now perform step 5 again and when you come to the endhelp from minutes to hours and quickly over several days repro- of the exhalation and before you breathe in again, review threegram how your nervous system and brain respond to the trauma. things in your mind for which you are most grateful.The first technique is inspired from the teachings of Jesus Christto “turn the other cheek.” Jesus taught us that if someone does Once you have this pattern down, perform step 6 and step 7evil to us and smites us on the right cheek, to “turn to him the for a total of seven repetitions. For most individuals this 5other also” (Matthew 5:39). I have found this simple technique a minute process should be repeated 1 time each day for betweenpowerful tool in releasing negative energy and reprogramming seven to twenty-eight days to shut off the neurotransmitterthe brain and nervous system to heal from traumatic experiences. response to traumas in the past. You will experience the best outcome from all these tech- By Sharik L Peck, PT, MRC, CRCniques if you practice the “turn the other cheek” technique a cou-ple of times each day for a few days prior to introducing the nextfew activities. Follow the order of these activities as outlined for bestresults. 1. Tighten the abdominal muscles while your head is turnedtowards your dominant side. 2. If you are sitting, press your hands down into your kneesand lift the knees up into the hands to engage the stomach mus-cles as much as you can. 3. Begin thinking about all of the details you can recall aboutyour traumatic experience. If it feels too painful to start withthe most painful past trauma, begin with thinking about anembarrassing or painful memory that is not so high on the trau-ma scale. 4. Rate the traumatic experience’s intensity between 0 and10 as you reflect back on the experience. Your rating willchange as you perform the exercise to help you monitor yourprogress. 5. Now, as you concentrate on tensing of the abdominalmuscles and feeling the trauma you suffered, exhale slowlyand completely empty your lungs before you inhale again. 6. Next, try the same process again but add in an additionalelement to help break up the neurotransmitters of the painfulexperience. As you hold your abdominal muscles tight andturn your head toward the dominant side, thinking about thetrauma, exhale your breath in three distinct releases, withoutinhaling in between. (Breathe out… stop for 1-2 seconds…

LIFE LOVES YOU! Photos by Lindsey Ramirez

I am Janine Regan-Sinclair and my area of expertise is Human Energy Realignment. In 2003 I formulated a new Healing System called Crystal Ki that alters the negative frequency waves in the body and in the ener- gy field around the body, as well as in property and land. I have been keeping myself, my family and my pets clear of the damage of these RF waves for years now using the Crystal Ki system; a powerful frequency cleanser than improves health on many levels.The Crystal Ki Healing system safely works on a cellular molecular level. I believe these 5-minute bursts of positive frequency will dramaticallyreduce the risk of disease from exposure to RF waves. In fact, a daily immersion in these 5-minute frequencies of positive-ness will become themeans of eliminating RF damage. In addition the positive frequencies cleanses other toxins and pollutants affecting emotional traumas. How?Positive frequencies allow brain and body cells to release negative energies and restore the body and mind to a state of good health. Imaginechildren being better prepared to receive instruction first thing in the morning, in the safe environment of their classrooms. The Crystal KiSystem will also increase their levels of focus, attention, concentration and performance. Their overall health will be positively affected now andin the long-term. The sooner we start healing and protecting the children from intruding and damaging frequencies, the better for children, theirparents and their teachers.The Crystal Ki digital audio recordings are immediately available for your home and your child’sschool. I also believe we can reduce the problem of bullying which is so prevalent inour schools. How? There is a collective and interdependent improvement real-ized by raising the positive frequencies within an individual’s brain and bodycells. As you add a cleansing of energy fields at the school place and with-in the learning space there will be an increasing level of positive energyand light within the students, faculty and staff. Creating these positiveconditions for growth facilitates the healing of fear, angerand victim consciousness.We welcome your pur-chase of our healing audio CD’s and booksavailable on our website.www.thecrystalkifoundation.com & www.crystalki.com

SURVIVING THE COMMON COLDIturned and looked at the clock by my with salt water, rubbing vicks on the soles best offense is prevention of course, but it bedside, sure it must be dawn. It was of my feet. I was not going to burden my can be impossible to avoid.only 1:000 am and I have been tossing and system with pharmaceuticals. I can do this,turning for what seemed like all night. I I thought to myself as I settled in for a I validated to myself that not only did Igroaned with discouragement and got up quick battle to fend off the impending war. shorten the length of my cold but its sever-to blow my nose. ity was greatly reduced. (Except I was still By day 2, I was pretty miserable with a a whiny complainer) I had a cold. I am rarely ill. But the growing itchy cough and slight chills. Igrandkids had come for the holidays and added an essential oil capsule that was an I am still a big proponent of naturalof course, like the luggage they drag “allergy” remedy in hopes it would “dry” remedies as best you can instead of addingwith them – so are the germs. They all out my nose. It made me burp lavender. So more toxins (commercial preparations) tohad colds. that wasn’t going to work out – even your already taxed immune system. There though I tasted flowers. is no reason to request antibiotics from Sneezing, coughing and complain- your physician. They will not do anythinging we exchanged loves and hugs, pil- I am a really poor sport when I can’t for a virus. The CDC estimates that morelows, snuggles and all else that comes breathe and my head feels like I am than 30% of antibiotics prescribed arewith family. under water. But I wasn’t giving up yet. I unnecessary. kept it up. I thought I would be fine. I have a pret- Your immune system is naturallyty strong immune system… but sure During the first three days that you have designed to fight off anything that attacksenough, no sooner had they packed the car cold symptoms, you are contagious. This it. It’s genius.and left a week later and my eyes started means you can pass the cold to others, so Iitching, my throat was scratchy and I felt knew I needed to stay home (as best I Shane Ellison, The People’sthe looming, doom of a head cold ready to could) and get some much-needed rest. I Chemist.com recommends:engulf me in its attending misery. didn’t have a fever, I knew it wasn’t the flu (which I have not had since –perhaps- I Garlic supplement – make sure it does- I was ready. was 5 ) this was a bratty cold. How long n’t have fillers and additives. That it is Now, the bad news is, “You can't cure was it going to hang on? dehydrated or powdered. Try Solaray –a cold”, says Dr David A. Blandino, chair- online at the Vitamin Shoppe.man of family and community medicine at The typical cold lasts about 10 days. Ithe University of Pennsylvania Medical was hoping it would be gone in 4. I am Andrographis –a Chinese herb that isCentre in the US. incredibly optimistic. easily found at vitamin stores. It will cost I knew that – I just wanted it to be done about $15.00 ( do not use if you are preg-and gone sooner than later. Who wants to Day 4 – I had not slept in days now and nant)be sick ! I was getting cranky. So I caved. Off to I cooked up my yummy, homemade Walmart I went for cough drops and cold For sore throat pain: drink white wil-chicken soup, complete with bone broth medicine. low tea – add a nice organic honey forand organic veggies. . I got out my apple, sweetness and to soothecinnamon hot tea packets. I bought I added Alka Seltzer sinus caps… butsome organic honey (the grandkids had they were gigantic capsules. I couldn’t • Sleep as much as you can for 2 days.cleaned me out.) I made up lemon and swallow them. Then I had Tylenol conges- • Homemade chicken soup or brothhoney juice for later. Out of the cupboard tion and cough caplets – no success. • Eliminate sugar, additives, MSG,came: foods with artificial flavors Zinc Acetate lozenges (the key is that I tried acupressure points for coughing • And sunshine ( which is my favoritethey are zinc acetate – see this) all day –the that I learned from a you tube video. (actu- thing to do – sleep in the sun – but its Jan.first day ally helped ) I woke up at 3am and found and we have a foot of snow on the ground,) Vitamin C - (lots of disagreement here myself searching you tube for information My new updated list of cold remedies is– but I am a fan of C ) I eat it like candy and taught myself the remedy. It helped me ready for the next battle. Until then, stay that earlier you start – at the onset of sleep 4 more hours. warm, eat right, wash your hands, andthe cold should/will shorten the duration of happy good health. Oh, and make sure youthe cold. I kept up the regime I created. The most have on hand a good box of Kleenex or For safe measure, I had on hand, ginger, comfort and relief from symptoms came certainly some 4 ply toilet paper. SingleOn Guard (a DOterra essential oil) pepper- from my apple, cinnamon, honey hot-tea ply is not going to help when you have amint oil and of course Vicks vapo rub. and Vicks Vapo rub. stuffy nose to blow. I was ready – bring it on. They say infootball that the best offense is a good Day 6 my symptoms finally improved. Momdefense… or something like that. I started My energy had returned, I had slept *updated edition of Over The Counter:eating V-C lozenges, taking zinc through the night, I stopped coughing and Natural Cureslozenges- like they were skittles, gargling the pressure in my sinus was gone. http://www.webmd.boots.com/cold-and- flu/features/four-natural-cold-remedies- Hmmm, not bad. do-they-work While I write this I hear from friends **I’m not a Doctor. Always consult your who have their virus’s hanging on for physician if you are experiencing severe weeks and weeks and weeks. There is no symptoms. magic formula for the common cold. The

Educating AutismClear Horizons Academy is a school Quick Facts About Our Work $18,500 per year per child to make up for children who are moderately to •In 2007 a study was released that the deficit.severely impacted by autism. Throughour program, children diagnosed with showed autism impacted 1 in every •Our current student tothis disorder receive a tailored educa- 133 children in the State of Utah. A teacher/paraeducator ratio in ourtional program that integrates speech, study released the spring of 2011 classrooms is 1:1.5. This does notbehavioral and occupational therapies shows that number has increased to 1 include our therapists and otherdesigned to meet their individual learn- in every 77 children. administrative staff.ing and developmental needs. Thiscomprehensive approach is vital to help •Clear Horizons currently can serve •Clear Horizons is a founding mem-children with autism acquire the skills a maximum of 32 full-time students ber of the Utah County Autismnecessary to be able to lead produc- due to space restrictions. This new Resources working group that bringstive, independent lives in the future. We facility will allow us to expand up to together nonprofits, school districts, uni-fill a critical void in Utah County by 100 full-time students. versity officials and members of theserving children who no longer qualify medical community. Our focus is toor who have “aged out” of publicly-fund- •Our students primarily come from strategically work together to addressed early intervention services, but who three school districts: Alpine School the rise of autism in Utah County.are still in desperate need of compre- District (50%), Provo School Districthensive resources. (38%) and Nebo School District (12%). •Currently University of Utah students benefit from a formal internship withA New Facility to Serve Utah County •Clear Horizons admits students Clear Horizons where they gain hands- To accommodate the growing regardless of their family’s socioeco- on experience and are overseen by our nomic situation. Our program fees are certified occupational therapist.demand for our services, Clear based on a sliding scale in order to Discussions are underway with UtahHorizons has raised more than $4.4 mil- accommodate every family’s needs. Valley University and Brigham Younglion of a $6.5 million capital campaign to University to create formal internshipbuild a state-of-the-art, 31,000 square- -29% of the families we serve fall programs as well.foot facility on a ten-acre campus in below the 2011 Federal PovertyOrem. This new building is located Guidelines by Carol Walkerclose to the University Parkway I-15 exitin Orem. Through the development of -52% of the families we serve fall clearhorizonacademy.orgthis new campus and the resulting below 51% of the 2010 Median Incomeexpansion of our educational and thera- for Utah Countypeutic programs, Clear Horizons will beable to triple the number of children -65% of the families we serve fallserved at any given time. We will also below the 2010 Median Income forbe able to expand the number of chil- Utah Countydren we serve to include junior-high andhigh school aged children with pro- •It costs Clear Horizons $26,000 pergrams tailored to their unique needs. child/year to provide the comprehensive team of resources required to make an impact in that child’s future. The State of Utah’s Carson Smith Special Needs Scholarship contributes a maximum of $7,040 per year for each child that qual- ifies in our program. On average, Clear Horizons publicly fundraises more than

WAKING UP TO LIFEHAVEyou ever seen dol- of bed. I knew there was an 8-year- jumps up at the 19 second mark — phins swimming in old girl who had her heart set on see- check him out!)the ocean? ing dolphins. The video isn’t high- resolution and Lindsey and I unplugged for the I woke the rest of the family, we it certainly doesn’t compare with thelast few days. We took the kids to got dressed, and we made our way to experience of seeing those dolphinsNorth Bali for swimming, snorkeling, the shore. with my own eyes. But it does offerand an early morning boat ride to me a precious little reminder of thissee dolphins. By the time we boarded the boat, experience. the sun’s rays were shining over the On the day of the dolphin excur- mountain ridge and the sky was grow- Much more precious than this video,sion, we rose dawn before to climb ing brighter. The air was fresh. Each though, were the smiles on the facesaboard a little fishing boat to see if breath made me feel alive. of my children and the memory of thewe could catch a glimpse of these experience that we had together.beautiful creatures. As our little boat made its way over the waves, I got splashed repeat- Our daughter danced, smiled and I’ll admit that when my alarm edly. I was awake. I was alive. No waved her arms for the rest of thewent off at 5am, there was a part of longer did I long for my slumber. No morning.me that wanted to stay in bed. longer was I tempted to go back to sleep. These were moments that I did These moments were priceless. At that moment, my mind wasn’ t not want to miss. If I hadn’t woken up, we wouldfocused on sea breezes and sea- have missed this experience. Wedwelling mammals. I could hear a And then we saw them. Dolphins. would have missed this opportunity togroggy voice in my mind saying, “Oh, There were dozens of them. (Our son see dolphins and to laugh and have acome on. You can see dolphins anoth- said he counted 172.) great time together.er time. Close your eyes. Go back to As 2014 draws to a close, I’ vesleep.” Our boat drove beside them as they been thinking about this idea of wak- swam, leaping out of the water. To ing up. I’m familiar with this voice. give you a sense of the experience, I Sometimes waking up means liter-Sometimes this voice is very convinc- captured a little video using my ally getting up out of bed.ing. phone. Other times, waking up means snapping out of your habitual sleep- Fortunately, in that moment, I had a (I’m the guy saying” Wohohohoho!”strong reason to wake up and get out My favorite dolphin is the one who

walk to actually experience this I resolve to wake up You don’t need to sit for hoursmoment. It means waking up from a little bit more to on end. Simply pause for five, ten,the monkey-chatter in your mind to each moment. I invite or twenty minutes and tune in withrealize that you’re alive right now! your breath, your emotions, and the you to join me. gifts that are present in the How can you wake up more fully moment.to the life that you’re living? How • To wake up to the wondrous experiencecan you wake up more fully to each of having a body. As you establish a meditationmoment? practice in 2015, you’ll see the • To wake up to the deep wisdom benefits. I know that not all moments are of emotions.“dolphin” moments. Not all moments You’ll feel less stress. You’ llmake you want to leap for joy. • To wake up to the precious gift of my feel less anxiety. You’ll have moreMany moments are dull. Many are mind with its powers of focus of and compassion. These are proven bene-tinged with sadness, anger, and fear. attention. fits of meditation.Even these challenging moments offerus gifts of wisdom and experience. • To wake up to the love in each It takes some time, energy, and moment—love for myself and love effort to establish a meditation By waking up to these more chal- for others. practice. I like to say that it’s sim-lenging moments (and not simply ple, but it isn’t easy.avoiding them) you’re better equipped • To wake up a little bit more to that partto manage your emotions and learn of each of us that transcends this Setting aside time each day forfrom them. human experience. meditation isn’t always easy. Watching the breath isn’t always I mention compassion because it’s I resolve to wake up a little bit easy.so easy for me to get down on more to each moment. I invite youmyself at times when I feel like I to join me. But it’s worth it.haven’t lived up to my own expecta- By Josh Wisetions. Mindfulness meditation is a pow- erful tool for training your mind to Originally posted on Dec. 30, 2014 I’m resolving to wake up a little wake up. www.wisemindbody.combit more to the richness of thehuman experience in each moment. https://www.wisemindbody.com/2014/1 2/30/waking-up-to-life-dolphin-video/Now More Than Ever A collection of 5 guided mindfulness meditations led by Josh Wise that will help you: • Reduce Anxiety and Stress • Manage Challenging Emotions • Develop the Daily Habit of Meditation • Cultivate Feelings of Self Love and Wellbeing Only $19.95 wisemindbody.com

8 STEPS TOMANIFESTINGABUNDANCEWHY ISN’T THE LAW OF ATTRACTIONWORKING FOR ME?MANYask themselves this ques- these tion after attending seminars are all veryor reading LOA books, when they still experience powerful signalsfailure, loss of money or relationships... The principle of to the universe thatthe Law of Attraction is that you attract what you think of determine, whether you likemost - even if that is negative. So the answer to the ques- your results or not, what yoution: Why isn’t the Law of Attraction working for me, is - attract.\" www.silvalifesystem.comthat it probably is... You are attracting negative results andnot the desired changes you hoped to create. You are what Many of us are broken, and we just don’t know how weyou think. are broken. To discover what is true for you- you must learn to recognize the patterns that are repeating themselves. \"The Law of Attraction is a universal law that states thatlike attracts like. In this energetic universe, that means that A client reported that she had an epiphany about whatthings of similar vibrational quality attract each other. At was broken in her life. She commented to a neighbor aboutour most basic level, we, our thoughts, objects, light, the broken shutters on her house. She said, “ It looks likesound… Everything is essentially energy. For this reason, a haunted house.” She admitted that it did and franklyyour personal energy field attracts things, situations and for a house that was only 27 years old, it was creaking andpeople that match your energetic vibrations. The key con-cept to understand is that your thoughts and your emotionsare also energies. Your thoughts, feelings, beliefs, expectations, fears –

cracking at the seams and breaking cles, worry, and procrastination. WHAT DO WEeverywhere. 5. Be mindful of the past and watch MEAN BY She went on to explain, \"What was for your upcoming opportunities “RECOVERY?”going on with me (and my family)? As 6. Our mental screen is always on.I started to reflect on this, I could see For most people with a severeall sorts of “broken” issues come up. Even when you are not aware... Focus, mental illness, recovery is anBroken relationships, broken people in be targeted and be specific. The projec- ongoing process. Since the illnessmy life, broken promises, broken tion of your thoughts is designed to be as is not likely to get totally resolved,hearts, broken money, broken health. It if - it has already happened. For exam- there will be ongoing managementwas quite a list.\" ple: “I am now enjoying swimming in of the condition. Recovery is the my endless pool.” process of reclaiming one’s life from The collective consciousness creat- mental illness. As with other difficulted when we associate with others that 7. Connect yourself with your higher events in life, over time, peopleare also broken can become quite self, your divine nature - build a rela- learn to adjust to their challenges.oppressive, and the positive energy that tionship with that higher power.you are trying to manifest just can’t RECOVERY IS ABOUT:break through those “broken” walls. Define who/what this is for you. How does this relationship relate to your • Finding one’s place in the world. What do you think about when you thoughts, feelings, and emotions. • Attaining peace of mind.aren’t thinking? • Establishing relationships with 8. Meditate daily. It can be short and Do you focus on all the things not simple friends and family.working? The worry, the anger, the dis- • Discovering opportunities to grow.appointment You can use icons, symbols, candles, • Finding happiness. words, music and feel free to make it If you don’t want it - don’t say it.. your own- here is an easy way to begin. RECOVERY IS NOT: Is there something you want and youfeel that it does not appear in your life. MEDITATION IN 4 STEPS: • A cure.Ask yourself: 1. Find a quiet space and be comfort- • Freedom from symptoms. What would it take for me to have able, close your eyes and relax. Your • An end to challenges.this? mind will enter the alpha state that is • The elimination of relapses. Whatever obstacles in the way where healing, creativity, calm, better • Life as originally planned.decide, you will delete it- uncreate it - problem-solving happens.and restory it across all time, dimen- 2. Clear your mind of the daily wor- BUT IT CAN BE A GOOD,sions, space, and reality. ries and allow your mind to enter a deep- IF DIFFERENT LIFE. You see negative emotions will block er internal state - relax your body, deepyour intentions to succeed. Tell the uni- breathe. Adapted from a presentation byverse what you want - and then laugh 3. Decide ahead of time what “pro- Tony Zipple, ScD, MBA;out loud at how easy it is. gramming” you choose for the purpose Chief Executive Officer, Thresholds of mindfully working on _____ if you HERE ARE EIGHT EASY STEPS don't know - just have stillness. TO BEGIN MANIFESTING 4. Now you are ready to end and exit YOUR LIFE VISION: out of the meditation. You can say to yourself. “I accept this” or ‘I have 1. Clearly define your desired outcome received this.”in the most precise manner. Be specific.Use powerful words and statements. Using the Law of Attraction to mani- fest your life vision will come naturally Give yourself permission to have the to you with a little bit of practice. Youabundance and be willing to allow oth- can use your newly honed skill of mani-ers to have the same abundance. festing abundance to eliminate the nega- tive feelings and emotions that have 2. Be extremely mindful of your desire. been holding you back from feelingIt’s all about creating intention.and do whole and complete. With practice, youwhat it takes to follow through. can create a life vision for yourself that can guide you for many years to come. Intentional/consciously Know/internally and externally http://www.thelawofattraction.com/w Desire-expect-believe hat-is-the-law-of-attraction/ And then fine tune the action. www.silvalifesystems.comMemorize this process and use it tomanifest each desire. http://howtomanifestabundance.com/ 3. Connect with purpose in life. Love Excerpts from a presentationwhat you do. To manifest with meaning by Becky Rodgersand purpose, you must love what you are myideallifevision.commanifesting 4. Be vigilant. Watch out for obsta-

1MINUTE WORKOUTIF you are like most people, even one minute may seem woke me up. Initially I like too much time to set aside for a workout. The brushed it off and tried towidely accepted standard for time spent in a workout hasbeen 30+ minutes a day. go back to sleep. But after waking up for For busy Mom’s who are in need of time to the third time, I gotexercise, men who are working 2 and 3 up and startedjobs to take care of their family, for drawing at Hisyoung people who spend too much direction. After atime in front of electronics and couple of hours ofseniors who are holding onto drawing I thoughtyouth - the thought of exercis- what a great con-ing creates anxiety and stress cept – this wouldon top of stress. enable people at any fitness level toWHAT’S YOUR get a complete work-EXCUSE? out in approximately The 5 most common excus- eight minutes. Morees for not exercising are: importantly, they could workout a body part stimulating • I don't have time maximum muscle tissue in just one • I’m too tired minute! Everyone will exercise if it only • I never see results takes one minute to better their health, to become stronger, to • I’m just not motivated sleep better and to have more energy.” • I will start a program next week Ed has a fun website and products to enhance your one minute workout. It inspired me to consider what can you do inFOR ME - IT CAN BE: 1 minute! • It’s too cold to go outside • Jog in place as fast as you can for 60 seconds. • It’s too hot to go outside • I don’t have a radio to listen to Boy, that gets you going. • I don’t want to get on the treadmill • I don’t have cute workout clothes • Do sit-ups for 60 seconds. • Run up and down your house stairs for 60 seconds.... The studies on exercise (like everything else) are evolving.While no one can dispute the value of being physically fit and That is 4 times for me.healthy - to become physically fit and healthy doesn’t have to • Do a yoga pose for 60 seconds.become an all consuming effort. The science now shows that • Lift small hand weights for 60 seconds.daily jogging could possibly be too much... Just a few minutesa day can be beneficial. These are easy things to get you going in the morning, to do at work behind your desk, or at lunch. Stretching and a few quick calisthenics can be more fun thangetting on the treadmill. The objective is to just move. Move your body and live happier and healthier. Yoga is amazing for the body. Some of the best reasons to find time to exercise are: Here is a video link for 1 minute workouts: http://www.cbsnews.com/videos/the-1-minute-workout/ • I will have more energy to do what I need to do each day • I will sleep better Staff • Improves my attention/memory - I am more mindful Source: • Improves my mood - I’m nicer http://www.mayoclinic.org/healthy-living/fitness/in-depth/ • Improves my weight and general health to fight illness exercise/art-20048389 http://www.bbc.com/news/health -31095384 Okay so what about 1 minute a day working out. Anyone http://www.health.com/health/gallery/0,,20307241,00.htmlcan do that. And when you think about it...every minute https://www.psychologytoday.com/blog/brain-bootcamp/counts. http://1minuteworkoutbyede.com / 201009/can-exercise-cure-depression Meet Ed Eubanks- the inventor of his 1 minute workout. “The idea for the 1 Minute Workout woke me up from adeep sleep very early one morning. Actually it was God who

GIVE A DAMN ABOUT “Make something in your lifeEVERYTHING YOU DO worth giving a damn about” —The Confidence GuyAPATHY i s t h e b i g g e s t d o w n e r. For more about Flourishing and positive psychology Apathy kills creativity, rela- visit: http://youtube/weVPtrXMMx8tionships, self esteem and so on. The very act ofbeing apathetic implies “you don’t give a damn...about http://www.positivityblog.com/index.php/2009/12/15/howanything”. Or if you do give a damn it is only self -to-do-something-even-when-you-dont-feel-like-it/serving. h t t p : / / w w w. a m a z o n . c o m / F l o u r i s h - Vi s i o n a r y - Apathy is the opposite of caring, love, kindness, Understanding-Happiness-Well-being/dp/1439190763self-lessness and happiness. Itcan lead people to addic-tions, suicide, lost relationships, lost jobs, and learned http://theconfidenceguyonline.comhopelessness. Apathy destroys more than just relationships - it willdestroy communities and entire nations. If no onegives a damn- well...thats pretty dark. According to Martin Seligman in his book Flourish-authentic happiness translates to a person’s sense ofwell-being. People who have well-being -give a damnabout what they do... That’s how well-being develops. Well-being can be measured by definable elements: • Positive emotions • Engagement - how you get along, work, church, completing tasks • Meaning and purpose • Accomplishments • Positive relationships Each element contributes to the whole of well-being.Well being ultimately is how we view our life satisfac-tion. When some elements are low - our sense of wellbeing suffers. Are you satisfied with your life? Do you care about what you do? If you are ready to give a damn about your lifestart with an easy daily exercise. Get a small journal or notebook and each day take afew minutes and write down 3 items that went well. According to Seligman, if you spend a few min-utes each night reflecting on “What went well todayand why it went well”, you will be able to overcomeyour brains tendency to think like a whiny, cry baby,not caring about anything. It's important to actuallywrite it down, describing the event and how you feltabout it. It doesn't have to be anything big or impor-tant - just something that went well, something positivein your day. An example would be: “I found a dollar in a pocketof my coat” or “My sister called me and we went tolunch” or there “wasn’t traffic on the way to work” It takes a bit of practice, but after a few days, itwill start to come naturally and it will stimulate feel-ings of gratitude and you will start to give a damnabout what you do, and who you are. Staff

MOM TESTEDMOM APPROVEDProtein energy balls are a healthy, no bake snack. These are easy to prepare the night before for kids In a large mixing bowl, mix rolled oats, coconut flakes,lunch box, after school snack or even Mom’s snack after nut butter, flax seed, honey, and vanilla. Make sure it isa workout or a pick me up during a busy work day. mixed well so that you can form the balls easily. AddThey are high in fiber, Omega 3, and no gluten. chocolate chips if using or other desired mix ins. For the super attentive health conscious Mom, you Chill the mixture in the fridge for an hour so thatcertainly can use organic seasonal/local honey, home balls will bind together.ground nut butter to avoid added ingredients such asunwanted sugars or preservatives. Honey will act as a Roll the balls into about a 1 inch diameter.natural preservative. They are great stored on wax paper. You can also flatten and make bars. And stack them I grind my own flax seed down using my food with wax paper between them.processor and add pumpkin seeds and almonds and brazil ** you can substitute your own favorite nuts and seedsnuts instead of the coconut flakes instead of coconut flakes. Just chop them up finely. You can add raisins, dried fruit, pecans, walnuts, almonds,1 cup Rolled oats pistachios, dried apples. It is the honey and nut butter1/3 cup Honey, raw that holds it together.1/2 cup Nut butter1/2 cup Chocolate chips1 tsp Vanilla1/3 cup Coconut flakes1/2 cup Flax seed, ground

LOVING CUPCAKESTreat your Valentine a delicious chocolate With electric Mix sugars with butter *For cupcakes use cupcake plunger tocake with a filling that is definitely for a & flavorings. Beat till fluffy. Gradually remove cake plug. Drop 1/4 tsp. SEED-special occasion. add eggs. Combine dry ingredients & LESS raspberry preserve into cupcake. add alternately with buttermilk. Add Drizzle cr de cocoa into each cupcake This cake is best served chilled. It is so mini chocolate chips til blended. Pour and replace cake plug. Ice with freshmoist and each bite will melt in your mouth. into 3, 9 inch prepared pans. Bake 325* whipped cream. Decorate as desired. for 30 minutes or until toothpick comes This recipe is also great to make filled out clean. Do not over bake. Cool 10 Place in refrigerator until beingcupcakes. Here you go, get ready for a new min. Remove from pans & put immedi- served. Enjoy!favorite. ately into freezer, yes while still warm. Freeze for 2 hrs. Till firm. Happy Valentine's Day! Enjoy! Chocolate Cake with whipped cream, Conni Bowerseedless raspberry and creme de cocoa Remove from freezer. Place 1st layer PieceAcakeliquor. on cake plate. Let rest 15 minutes Then carefully slice cake into 2 layers. 1 c. Sugar Remove top layer. Bottom layer drizzle 1.c. Brown sugar about 2 Tbsp. Cr de cocoa liquor, then 1 c. Butter spread very thin layer of SEEDLESS 2 Tbs. Mexican Vanilla raspberry preserves. 1 tsp. Almond extract 2 large eggs Over that spread layer of fresh 2 1/2 cups cake flour whipped cream. Place top layer. Repeat 1 c. Cocoa powder. steps eith each layer. I've cake with 2 tsp. Baking soda whipped topping. Decorate as desired 1/2 tsp. Salt and place in refrigerator until fully 2 1/4 c buttermilk chilled and ready to serve. So delicious! 1 c. Mini chocolate chips.• Bioidentical Hormone • Hashimoto'sReplacement Thyroiditis Disease• Depression • Hypothyroidism• Chronic Fatigue • I.V. Therapy• Fibromyalgia • Low Libido• Hyperthyroidism • Lyme Disease • Weight LossDr. Andrew Peterson, DO www.holtorfmed.com 877-366-1247

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