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In gratitude lies great force.
- Austrian proverb
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Hello Sheila,
Happy November and the final eight weeks of 2024. This is one of the periods of the year that the weeks really seem to fly by as if moving downhill with a tailwind. Be sure to pause from time to time and take some moments to take a breath and enjoy the company and experiences as we move from one festive occasion to another.
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.
It has recently been announced that we have officially moved into solar maximum. According to research published in the Journal of the American College of Cardiology, solar maximum is linked to increased heart rate. A paper published in 2006 on PubMed written by George E. Davis Jr and Walter E Lowell summarized that "In this paper, we show that 11-year solar cycle peaks predispose humans to disease, but also endow creativity and adaptability." Increased creativity is great news, and we must also pay attention to potential physical imbalances.
The solar cycle averages 11.1 years between maximum and minimum. Heightened solar activity is known to disrupt power grids and communication technology. There is also growing evidence that some percentage of the population are much more sensitive than others to these energies. If you find yourself to be in the more sensitive category, studies have shown an increase in cardiovascular events, disrupted sleep, and compromised immunity as some effects of high KP Index and Solar storms. Other health symptoms may include metabolic dysregulation, headaches and migraines, melancholy or depression, heart palpitations, shortness of breath, or anxiety to name a few.
Now that we have entered the period of solar maximum, we can expect these energies which come with increased aurora viewing (northern lights) for the next 2-3 years. Data is proving this solar maximum to be be even stronger than the last one 2013-2015 which was the weakest of the past century. It is clear that we are living in changing and turbulent, even historic times; and the more we pay attention to a variety of perspectives, the better we can take care of ourselves and make the most positive contribution to the collective including our families, communities, and beyond.
The focus of November is GRATITUDE.
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"Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of gratitude." - A.A. Milne 'Winnie-the-Pooh
As November begins, we are in the thick of the various celebrations of the season honoring the halfway point between equinox and solstice and more reflective time of year that includes a period of pruning and cutting back to regrow with more beauty and abundance.
While it may be true that practicing gratitude seems a bit cliché especially during November, the month of U.S. Thanksgiving, it's worth a deeper examination and maybe even practicing it on a deeper level. Wherever you are in the world, we are collectively under a lot of pressure and there remains uncertainty to the unfolding of events worldwide; and also the effects of climate change and dramatic weather all around the globe. It's really a time to recognize that which is in our control and not get too involved in that which is out of our control.
Gratitude comes from the latin word gratis meaning thankful or pleasing. Related words are grace, congratulations, grateful, and gracious. Studies show that gratitude has a positive effect on immunity, mood, sense of belonging, and general well-being. The Stoics believed that one should practice gratitude not only for the perceived "good' things, but for challenging things as well.
Why not be grateful for the opportunity to grow and learn something new even when things may not work out according to plan? After all some of the best stories come from challenging situations, like last month when I had to change planes and discovered that my next flight was at a completely different airport!! I could only be grateful that I had enough time to get myself to the other airport on time for my next flight.
Of course, this is one of those things that takes some practice and some willingness to be grateful for growth that comes from discomfort. It's also true that the gratitude may come after the experience has passed and the lessons have been learned. The strongest people I know and admire have been able to be grateful for the lessons learned from very difficult experiences and transform that growth into new opportunities.
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.
Gratitude is always available to us, but it doesn't just happen. We have to choose gratitude today, and choose gratitude again tomorrow and so on. Every time we make that choice, we move away from fear and towards peace and joy regardless of the situations happening around us.
I am grateful for you all and the inspirations that you give me each month that lead me to explore and expand my knowledge and understanding and be able to share it. Looking forward to connecting in some way or another with you all this month.
Cheers,
Sheila
sheila@sheilascoaching.com
"If the only prayer you ever say in your life is 'Thank you.' It will be enough." -Meister Eckhart
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Featured Blog: Oh Autumn, A Season to Behold
Autumn is a beautiful and complex season that possibly requires more of us than the other seasons. It's the season of death in the greater cycle and an opportunity to be grateful for what has been and make closure.
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ANNOUNCEMENTS:
Local Outings:
Join me to get out and explore events around London. These are free and fun opportunities to get motivate and inspire and meet new people too!
15 November - 1:10 pm - Lunchtime Concert Piano & Viola - St. James Piccadilly, 197 Piccadilly, W1J 9LL. Meet at noon to grab coffee or lunch nearby and if weather is good enjoy the courtyard.
Sign up here and I will send specific details of where to meet.
MONTHLY CHAT:
19 November 5pm GMT (9am PST/10am MST/11am CST/12 noon EST/6PM CET) - Office Hours - Free Monthly Chat - An open session with a short teaching then open for questions. This month's topic is: The weather and your health.
Sign up here and I will send you the link for the talk.
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Why wait until the new year? Give yourself and early holiday gift and get a head start on your health goals.
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
NOVEMBER SPECIAL
- Make a referral for 1:1 coaching and get 50% off your own Jumpstart Session.
Click here to make email referral
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.
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Featured Blog Post: Jetlag hack; Beyond the Basics
In the coming weeks we are entering a period of more travel to spend time with family and enjoy festive celebrations together. Those are much better enjoyed when we feel well and have energy, both of which can be effected by pesky jetlag.
I recently travelled back to the U.S. and upon return experienced some more intense jetlag than usual. Thankfully I used some of these handy diet and lifestyle supports to get back into the local groove quite quickly.
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November - Gratitude
November begins in Scorpio Season according to the Sun signs in astrology. It is during this time of year that we experience a myriad of rituals and traditions celebrated around the world remembering our ancestors. Light from candles and bonfires invites us to be more quiet and reflective. We remember, we celebrate, we learn, then we move on to the next season, the next chapter.
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.
31 Oct - 1 Nov Diwali - Festival of Lights in the Hindu tradition representing the power of light over darkness
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
1 November - New Moon - The new moon is a time of clearing out and setting intentions for the weeks ahead
3 November - Daylight Savings Time ends - USA/Canada - Set your clocks back one hour before bed Saturday 2 November and get an extra hour of sleep
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
15 November - Full Moon - The full moon each month is a reminder to be grateful for the abundance in our lives
21 November - Sagitarrius Season begins - The season of joy and celebration. enjoy the fun and social energy lighting up all around with optimism and enthusiasm
25 November - Mercury Retrograde
28 November - Thanksgiving Day - USA
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Challenges of the Month - GRATITUDE
November is a time of harvest and moving into clearing and pruning both physically on the land and also in our lives.
Everything in our lives run their course including and not limited to hobbies, jobs, sports interests, relationships, food preferences, fashion styles, and you get the idea. Sometimes it's uncomfortable to shed the layers and release what has been so beautiful.
It's the pruning and cutting back of the roses that gives the space and energy to grow back even more full and robust in the next season.
It's the "last pancake" concept in economics. You don't need to keep eating the full stack once the hunger, nourishment, and pleasure have been satisfied. Be grateful and move on.
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Be still and feel into the energy of gratitude. Ask that it be revealed to you in a new way.
- Do a quick write about what you experienced.
- Think about the big picture of your life and situation. What are the best parts of your life that you are grateful for. Now, considering the broader perspective, what are some more difficult or challenging aspects that you can be grateful for?
- Reflect on those thoughts. Notice your attitude regarding your current life situation each day.
- Consider the question, what part of your body do you have appreciation and are grateful for? This can be anything from functional to aesthetic to creative. The waves in your hair that are easy to manage; a strong frame to support a lot of activity; a healthy immune system, a good singing voice.
- Consider how you might be grateful for a part of your body that you don't always have appreciation for. I have hearing loss which means I wear hearing aids, and I also don't hear noises that others hear when I'm not wearing them and sometimes that is ceratainly something to be grateful for!
Monthly challenges are about being in a state of continual renewal and restoration. Maybe its the right time to reach out for a a couple of Jumpstart Sessions to discover the best challenges unique to you and your own growth.
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.
FAMILY/COMMUNITY CONNECTION: Share the monthly challenges and ask family members which one they are most interested in trying out. This is a great way to connect collectively or individually. You can get a pulse on how everyone is doing while strengthening honest and open communication which gives everyone the opportunity to support one another. That's a WIN - WIN - WIN in my books!
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.
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MENU OF THE MONTH:
Pears, figs, and persimmons are plentiful this month. As the weather get cooler, you may find yourself craving more warming flavors like ginger and cinnamon.
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:
Breakfast stackers - a family favorite in our house
Fried Egg, Canadian Bacon/Extra-lean bacon medalions (UK)/Cheese - basically a breakfast sandwich without the bread, optionally, add tomato slices to the stack
Half a pear
Hot Chocolate, Tea, or Coffee
Lunch: Niçoise Salad or Tuna & Avocado Salad + small piece of dark chocolate
Snack: Figs with cheese of choice - goat cheese or parmesan are my faves!
Dinner:
Coconut Yam Soup - Click here for recipe.
Chicken or Beef Satay
Asian slaw with choice of veg. Consider red or white cabbage, carrots, red peppers, red or green onions.
Evening Drink:
Golden Milk
Remember to drink plenty of water throughout the day and listen to your body's hunger and fullness cues.
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There are dozens of routes you could take to navigate health challenges, and you need to know which one will work best for you and your situation.
I work with clients to find the smallest changes within the context of each lifestyle that will make the biggest positive impact.
In my experience, it's the simple tweaks that can really move the needle here and they might be in your blind spot.
Get in touch to discover what will work best for your unique self! Also available for families ensuring each member gets their needs met.
sheila@sheilascoaching.com
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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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