Wellness is a state of mind, body, and spirit. When the three are in alignment, you feel balanced and energized. You have more to give of yourself creatively and to your loved ones. That's what we all strive for. -Donna Karan

Hello Sheila,

Happy October and beginning of the final quarter of the 2024. And a warm welcome to all new members and new clients.

Mark this newsletter and share it with friends. It contains lots of useful information for the month including menu ideas, calendar, and monthly challenges.

Be sure to have a look at the announcements section with some new offerings you'll want to know about with links.

We have passed equinox now and the days are changing rapidly into the new season. To celebrate and get off to a good start, we have a 5-Day Healthy Habits Reset coming up the week of 14 October. More details in announcements.

We begin October in Libra season. A cardinal sign represented by the scales, this introduction to the remaining season of the year encourages us to explore balance in our lives. This can play out in a myriad of ways depending on the area in each of our lives which may be off kilter. Maybe we are working too much, not working enough, not moving enough, not resting enough, doing too much for others and need some attention to self care. It's up to each one of us to discover for our own lives and tune into the area that needs it most.

As everyone on the planet continues to experience a great deal of stress from the weather to environmental conditions and world events, it's paramount that we take care of ourselves. We are all interconnected and we can do a great deal for the planet and the collective spirit by making our own lives the best they can be. Every day we have a choice as we wake up and go out into the world. We can take on and get carried away by all the energies and join them or we can be more considerate and discerning. That means over and over again, every day and every hour checking in and making adjustments.

The focus of October is ALIGNMENT.

As we move into the month of October, we have been experiencing the introduction to the new season. I know that sometimes the change of pace that comes in September can feel like whiplash and we manage, but it's not necessarily a smooth ride. October gives us the opportunity to align our new schedule and make it run more smoothly. Imagine a car that's been out on a bumpy dirt road. It threw the axels and systems off; and even when back on what should be smooth roads, it's still wonky. We take it to the shop for an alignment and it makes a world of difference.

The same is true for us. From time to time we need to give some attention to how we can make our lives run more smoothly. Alignment is also about being aligned in our words and actions. This can come in two ways. It may be that you say you want to eat healthier. You say you are trying to eat healthier, but when going out continue to make poor choices. The words don't match the actions. It can also come out when continually speaking about problematic situations in your life and failing to take any action to resolve it. Again, the words and actions are out of alignment. When this happens it confuses the system and can even manifest some health problems either in the body or related to mental health.

I think when it comes to alignment, it can be easy to ignore when something's not too uncomfortable. It's worth having a practice to reflect on things that are trying to get our attention so that we can take action to remedy any situation that we are dealing with. This is true for ourselves and can also by applied to relationships and families in which case opens up the opportunity all parties to have their needs met.

Later in the month we enter into Scorpio season and may find ourselves feeling more reflective as experience a myriad of rituals and traditions celebrated around the world remembering our ancestors. Light from candles and bonfires invites us to connect with ourselves and others in a new way. We remember, we celebrate, we learn, then we move on to the next season, the next chapter.

In this final quarter of the year, it's time to get aligned and steer through the final season with confidence. This is no time to wait for the new year, with a whole season ahead of us, the time is now.

I love writing these newsletters each month to mark the journey through the year and each new month, and as we continue on, this decade continues to take us through twists and turns. We are having collective experiences and we are also on individual journeys of growth, restoration, and renewal. The main idea has been to keep us connected on a upward thread of learning and growing and transmuting challenges into valuable learning experiences.

I hope this finds getting more established and ready to fine-tune your new routines. Take some time to reflect on any misalignment you may be experiencing with the changes in weather as well as social and cultural challenges we are all going through.

As for me, I am fine tuning my own schedule and mid-month I will be back in North America for a couple of weeks to visit family and enjoy some late season hiking in the Rockies.

Cheers,

Sheila

sheila@sheilascoaching.com

"Your mind, emotions and body are instruments and the way you align and tune them determines how well you play life." -Harbhajan Gingh Yogi

ANNOUNCEMENTS:

I'm spending the next season trying out some new offerings to see what's working best. Apologies to anyone who wanted to participate in the Healthy Hormones sessions as there was some inconsistency with the dates and messaging. Let's try again this month. For now the open session talks will be Saturday at 4pm London time in order for those in other locations in USA to join in as well.

12 October, 4pm BST Monthly Wellness Talk

Topic - Healthy Hormones - An overview of how to support female hormone health from menarche to menopause including diet and lifestyle variations to consider through the cycle. Includes discussion of anxiety, brain fog, night sweats, sugar cravings, and more. Join here with this link.

12 October, Saturday Stroll in Hampstead Heath This is a local offering for those living in and around London. 10am - Parliament Hill Cafe - We'll pick up a tea or coffee and enjoy the fresh autumn air and some friendly company to kick off the weekend. Reply to this email to join and I'll see you on the 12th.

14-18 October Healthy Habits Reset - Final details are still being worked out.

This reset will include daily emails and challenges for 5 days including sample meal plans, recipes and one group Zoom call to check in about how things are going.

Sign up here to get on the list.

New client intakes are currently open for individuals or for guidance and support on behalf of a family member, and working on the goal of diet and lifestyle that works for all members of the family.

This process starts with a free consultation of approx. 20 minutes to discover what will work best for you.

Click here to schedule your Free Consultation

All calls are confidential. I have extensive personal experience with mental health like anxiety, depression, or mania, family wellness, inflammation, weight management and pre-diabetes, stress, and hormone balance.

Featured Blog Post: 11 ways to help kids reduce sugar and processed food



Based on our family's experience and my experience as a teacher, our family took on making major dietary changes to resolve serious behavioral and mental health challenges.

OCTOBER 2024

Focus of the Month: ALIGNMENT

2/3 October - New Moon/Solar Ring of Fire Eclipse - The new moon carries the potential for new beginnings and growth, a great time to reflect on what you want to bring into your life in the coming month.

Eclipses represent releasing the past and moving into something new. They can also accelerate movement of stagnant energy.

2-4 October Rosh Hashanah - Jewish New Year. A festive holiday that ushers in a period of introspection, prayer, & reflection. The sounding of the shofar invites in new beginnings and forgiveness.

17 October - Full Moon - The full moon illuminates the fullness in our lives and is an opportunity to practice gratitude and recognize growth.

22/23 October - Scorpio Season begins -  Scorpio is a water sign which tends to call on us to be in touch with our feelings. In the case of the Scorpio energy, that can sometimes mean going into the depth of our emotions and in particular around death and rebirth. It is represented in the landscape, the end of one season and the pruning of the branches to prepare for the rest of winter and renewal of spring.

27 October - Daylight Savings Time ends - UK/EU - Set your clocks back one hour before bed Saturday 27 October and get and extra hour of sleep.

29 October - 3 November - Diwali - Hindu Festival of the Lights - The lights symbolize the victory of light over darkness and includes five days of rituals and celebrations.

31 October - Halloween - Originally referred to as All Hallows Eve, the tradition of wearing costumes dates back to Pagan Samhain bonfires and celebrations. Dressing in spooky costumes was a means to keep the evil spirits away.

31 Oct - 1 Nov - Samhain - Pagan Fire Festival - represents the halfway point between Autumn Equinox and Winter Solstice. It was believed to be the time that the spirits passed to the next realm.

1-2 November - All Saints Day/All Souls Day/Day of the Dead/Dîa de los Muertos Celebrated in Mexico and other Latin American countries, Day of the Dead is a day to honor and remember friends and loved ones who have passed away. Many families will have an altar at the house and make visits to the cemetery during this week.

5 November - Bonfire Night/Guy Fawkes Night - A British tradition dating back to 1605 when it was discovered that there was a plot to blow up Parliament. Guy Fawkes was arrested and as it was the season of bonfires/Samhain, bonfires were lit all around to celebrate the King's survival.

Challenge of the Month - ALIGNMENT

Monthly challenges are about being in a state of continual renewal and restoration.

It's time to get reflective in October and recognize where you are out of alignment and then take simple actions towards alignment.



Tell someone what you are doing for added accountability. Reply to this email and let me know! ***Even better, get in touch for Jumpstart Sessions to discover the best challenges unique to you.

It's important to remember that our body, mind, and spirit are all connected. Many things will support more than one simultaneously. Also, when we focus on one area we may find ourselves uplifted in other areas as well.

Alignment is about feeling whole and connected between body, mind, and spirit. The point is that they are all working together harmoniously and synergistically.

SPIRIT

1. Pay attention to your mood and attitude. Notice what energy you are contributing to your life and that of those around you.
2. Pay attention to your actions. Are your actions magnifying your mood and attitude?
3. Consider the mood and attitude that you want to bring forth into your life.
4. What actions will bring you into that alignment?
5. Choose one and set an intention to practice that action in the coming weeks.

MIND

1. Pay attention to your words. What are you talking about and thinking about throughout the day. Are the thoughts your own or are they coming from external sources?
2. Pay attention to your actions. Are your actions congruent with your words?
3. Consider your life and if there is anything in your life that you are not totally content with and would like to change.
4. How can you shift your words or actions so that they are in alignment moving you onto the path of your best life.
5. Set an intention to make this shift in the coming weeks.

BODY

1. Pay attention to your body. Notice areas of discomfort or weakness.
2. Pay attention to your actions. Are your actions contributing to the discomfort or weakness?
3. Consider how do you want your body to feel?
4. What actions will support your body to feel that way?
5. Choose one and set an intention to take that action in the coming weeks.

FAMILY/COMMUNITY CONNECTION:

This is a great focus for the family to make sure all are in alignment individually and as a unit. I have extensive personal experience with family alignment. Respond to this email if you want to find out if a couple of sessions would be helpful for you and your family.

I love focusing on just a couple of things at a time. Remember this is about building strong foundations one brick at a time. Continue to stay well hydrated, get plenty of movement throughout the day, don't skimp on sleep, and practice gratitude.

Featured Blog Post: Fermented Foods Help you Flourish

Contributing writer Stefin Kohn shares her knowledge, and experience of fermentation.

MENU OF THE MONTH:

October is all about squashes and pumpkins. Try out some different varieties and experiment with recipes. Look for organic ones from a local farm when possible.

Aim to prepare your meals from whole, unprocessed foods. If you are noticing dysregulation of mood and energy it may be a good idea to experiment with greatly reducing sugar and refined carbohydrates for a start.

These menus, like my coaching sessions, are made for you to customize them according to your likes and preferences and what fits best into your life and your regular meals. They are a framework meant to be adjusted for yourself and your family.

Get in touch if you would like more menu support or would like a specific recipe.

Email me at sheila@sheilascoaching.com

Breakfast: Fried eggs with tomatoes (sliced or roasted) and hash browns

Lunch: Tuna Salad Lettuce wraps with sauerkraut or kimchi + 1 pear + handful sunflower seeds

Snack: Greek yogurt with honey & walnuts

Dinner: Butternut Squash Risotto, shredded brussel sprouts. Add shrimp or chicken (optional)

After dinner beverage: Golden Milk

Remember to drink plenty of water throughout the day and listen to your body's hunger and fullness cues.

1:1 Health Coaching, Certified and Insured Health Coach

A Health Coach is an expert at sorting through the details to identify the source of the challenges and works together with you create a plan towards an obtainable solution.

All 1:1 clients get fully customized support to find the most simple adjustments to reach their health and wellness goals through a variety of holistic modalities.

GROUP COACHING:

Want your family to be in a better mood or your team to be more productive? Or do you just want to team up with others towards better health and increased energy? Diet and lifestyle choices make a huge impact especially in terms of longterm vitality.

This can range from a one-time workshop or talk to a full extended program with weekly sessions.

All of my work is totally bespoke to you and your group. Email me at sheila@sheilascoaching.com to discuss how we can work together.

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