I often wonder what the world would look like if we stopped focusing on our differences and became aware of how very similar we are. ​

​What would the world feel like if we decided to replace our fear and prejudice with love and compassion? What would the world look like if we stopped pointing the finger outward and instead, turned it inward?

​What if we all became a little more interested in being the best versions of ourselves, instead of focusing on how others could be better?

​What would the world look like then?

Some may say this kind of thinking if "idealistic", but from what I know about the human heart, I know it is entirely possible.

We are not the destructive, violent, uncompassionate species that media makes us out to be. The acts of violence we see around us in the world isn't us - its "fear in motion".

We've all been made to live in fear and we've all been forced to react to this false sense of "being under attack" ALL THE TIME.

But are we? Are people really out to "get us?"
​

The Americans? I know a LOT of American's and the are awesome, smart and kind.
The Muslims? I know a LOT of Muslim's and they are awesome, smart and kind.
The Immigrants?  I know a LOT of immigrants and they are awesome, smart and kind.

I could go on and on - but the answer will always be the same. In the end, I think we're all awesome.
​

​That's a great question and I have many theories (but those are for another day).
​Today I just want to talk about us, you and me, and how very similar we are when you focus on what really matters - that we are Love incarnated.

Yes, we (you, me, them) are love. The spirit inside you is pure, loving, kindness. Believe me when I say this - you are good and the very essence of you, is in fact, love.

You, me (and even the person you fear the most) has a heart that was meant to Love, it's just that somewhere along we way, I guess we all got lost......

But I want us back. I really do. I want YOU back. I want everyone back. I miss you all because deep inside, I can feel your heart and it makes me so sad to be apart from you.....

But how do we become reunited again? How do we unite together as one super human AWESOME race that says, "you know what? I'm Done Living In Fear. I choose Love."

How do we do that?

​We decide that we won't let fear rule us anymore. We decide that the path of least resistance doesn't serve us anymore and we commit to not only finding the essence of Love within, but we commit to sharing that Love with everyone and anyone that crosses our path - yes, even the ones who scare us!

Even the ones who do terrible, ugly, ungodly things. Even the ones we "GASP" currently hate.

Why?

​Because that's what loved ones do.
When someone we know is lost we rally up the troops and we go out and find them!
​

No matter how deep in the woods they are! No matter how many obstacles get in our way! No matter how long they walk in the wrong direction! ​

​We choose love. Because THAT is who we really are.

P.S I know letting go of fear it hard. I struggled with it my whole life, but I refuse to be a slave to it any longer. If you want to learn how I let go of my fear, you can read my story here: How I Let Go of Fear.

​ 
Lately, I’ve been thinking long and hard about what I want to do with my time on this planet.
 
I’ve been asking myself, “Carmen, what do you want to experience in life?” What do you want your life to look like? What do you want your life to feel like? 
 
And each time my soul responds with…..LOVE.

​There is something sacred and magical about love, like God has somehow tethered our souls and reunited us; as though the distance we created between us no longer exists and we are finally free to love one another unconditionally. 

​I truly am “in love with love” and sharing my heart with you is what I want to do with my time on this planet because nothing makes me happier than witnessing love. 

The smallest gesture of gratitude between friends.
The helping hand of a stranger.
Accepting each other for our differences.
Forgiving people for their mistakes……..
 
These expressions of love truly melt my heart.
​

​Do you ever think about this sort of thing?
Do you ever ask yourself, “What do I want my life to look like? What do I want my life to feel like?"
 
The truth is I think about it every day, but up until now I was afraid to share it with you.
 
I was afraid that you would judge my belief in love and God as being “bible-thumper-esque” (even though I’m not religious) or you'd think I was an “impostor” (because I’m not religious) LOL. Sigh! How could I ever be truly open with you with those thoughts running around in my head?
 
Truthfully, I think I was afraid that if you really saw me, you wouldn’t like me anymore…..I guess in the end, I was afraid to be me. I was afraid to take off the mask, ditch the filter and stop “fitting in”.
 
Yes, after years of acting on stage, giving presentations, and speaking at conferences I, Carmen Lisa MacPherson, was afraid to be seen.
 
Wow. That was a big “Ah Ha” moment for me.
 
But in that moment of honest and loving fear I realized something wonderful………………

 
“If you try to please everyone, you please no one.
But if you stay true to yourself, yes, some may hate you,
But at least they will see how you love others and how others love you.”
 
Ah, yes. Love is magic.

I’m an intense person (in case you couldn’t tell) and while I love teaching people about holistic health and natural healing, I can only do that from a loving and sacred place deep within my soul.  I’m what many would call, “a little too much”, but for people who are sensitive and feel as deeply as I do – I’ve come to realize that I’m “just right”.
 
So even if you don’t get my “over the top” proclamations of love and unity, I hope you can at least find comfort in the fact that no matter what you do, someone in this world (i.e. ME) cares about you. 
 
And while it's true that loving deeply can sometimes lead to abandonment, rejection and judgement – I’ve learned that love is definitely worth the risk.
 
Love is worth the fear because Love is worth more than any “thing.”
 
Love is everything. At least, love is everything to me.
 
So here I stand, loving you, and while I may run from religion due to all the horrific things people have done “in the name of God,” that will never stop me from running towards a loving God with open arms.
 
From now on, I won’t be afraid to open my heart and let you in. I’ll be brave and let you see me just as I am – an imperfect, loving (with a little dash of “weirdness” to keep it interesting) kind of girl.
 
And you know what? I’m OK with that.
 
So that’s my big secret.
 
I love you more than words could ever say. I guess you’ll just have to find a way to deal with that my friends. 
 
Of course, my blog post wouldn’t be complete without a delicious recipe for you, so here’s a scrumptious dose of “Nutrition for the Soul”

​Nutrition for the Soul
 
Fold two hands together,
borrow peace that’s in your heart
Add one cup of acceptance
And divide in equal parts
 
Dissolve the hate within you,
Finding mercy is the key;
Chop the grudge in tiny pieces
And sprinkle forgiveness to set it free.
 
Stir in love and laughter,
Set the dough with your good deeds;
Toss with genuine kindness, then
Share with those in need
 
Add several cups of hope,
Don’t forget your light within;
Nothing is impossible,
If we promise to begin.

The amount of people served,
All depends on me and you…….
This recipe can feed the world,
If we really want it to.

- Carmen Lisa

So where do you stand? Is fear holding you back from doing what you really want to do?
 
Are you sacrificing your own identity because you’re afraid others will judge you?
Are you sacrificing your health because you’re afraid to ask questions and make changes?
Are you sacrificing your dreams because you’re afraid to make goals that you might not achieve?
 
Hit reply and let me know. 
We “sensitive souls” need to stick together.
 
To Health and Happiness (and above all else….Love),
Carmen Lisa xo
www.facebook.com/HealthyHappyHolistic/ 

P.S How many times do you think I used the word LOVE in this post? LOL
​

​​​And yes, we are all aware that the way we look doesn't "define us", but that doesn't mean we don't feel pressured to look a certain way and be a certain weight, right?    #thanksmedia

Here's the thing - while maintaining a healthy weight is important it's not as important as the circumference of your waist (and this is great news for people like us who are mostly concerned about thunder thighs, cankles and the odd "chin fat").  LOL!

So here we go, let's take a look at our waist circumference and see how we do....(well...you look at your waist and I'll look at mine, OK?).  
 
Waist Circumference (AKA “Belly Fat”)
 
Do you remember those fruity body shape descriptions from high school where you checked to see if you were more of an “apple” or a “pear”?  You know - the apple's were described as being kinda round in the middle (aka kinda belly fat-ish and beer belly-ish) and the pear's was described as being rounder on the hips and thighs (aka thunder thighs and bubble butt)?
​

​Anyways, THAT is what we're going to be talking about today.
 
Can you guess which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance, diabetes, and mood fluctuations) and heart issues (high blood pressure, blood fat, and arterial diseases).
 
Yup – the apple!
 
And it's not because of the “muffin top” (i.e. the subcutaneous "under the skin" fat).   The health risk is actually due to fat that's inside the abdomen because this fat covers your liver, intestines and other important organs needed for your body to function properly.
 
YIKES!
​
This internal fat is called “visceral fat” and this “un-pinchable” fat is what you need to be most concern about. 
 
The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure. These changes in your blood sugar also tend to cause unnecessary fluctuations in your mood.
 
Unfortunately, apple-shaped people are at much more risk for visceral fat than pear-shaped people.

So how do you determine if you are an apple or a pear?

The easiest way is to just measure your waist.  
 
Women, if your waist is 35” or more (pregnant ladies are exempt, of course) and men if your waist is 40” or more, you could have what's known as, “abdominal obesity” .

An even better indicator is to calculate your Hip-to-Waist Ratio. 
- Measure your hip circumference at its widest part.
- Measure your waist circumference at the belly button or just above it.
- Divide your waist circumference by your hip measurement.
- Use the chart below to determine your risk factor.

​Of course this isn't a "diagnostic tool" so don't panic, but a large waist circumference does increase your risk for developing sleep apnea, blood sugar issues and heart issues, so it's important to be aware of it so you can start making the necessary lifestyle changes PRONTO.
 
Tips For Reducing Belly Fat:

• Eat more fiber.  Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax seeds, chia seeds, avocado, and blackberries. 
• Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
• Avoid added sugars.  This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
• Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
• Stress less.  Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
• Get more sleep.​  Try making this a priority and seeing how much better you feel (and look).

 

Ingredients:

• 1 ripe avocado,
• ¼ cup of green onion
• 1/4 cup of finely chopped tomatoes
• 1 tsp of lemon juice

Directions:

1. Mix all ingredients together with a fork and VOILA!

​Who doesn't love to celebrate with a delicious chocolate treat , right?

Today, I'm sharing with you ​"THE" Ultimate Homemade Chocolate Bar because they taste better than ANY of those "chalky tasting" bars you buy at the health food store and they're GOOD FOR YOU!

Because you are making them from scratch, they are 100% natural and free of any preservatives.

Plus, they are super convenient because they are quick, easy to make, and will last up to a month in the freezer.

Directions:

1. Mash the Banana

2. Add all the dry ingredients: Oats, Coconut, Flax Seeds, Chia Seeds, Vegan Protein Powder, Maca Root Powder, Cocoa Powder and Cinnamon. Mix it Up.

3. Add the Raisins, Gogi Berries and Carob Chips. Mix it up.

4. Time to add the wet stuff to hold it all together. Add the Banana, Vanilla Extract, Peanut Butter, Maple Syrup and Coconut Oil. Mix everything up. TADA! PESTO! Homemade Protein Bars!

5. Spread the mixture into a baking pan or something similar (a baking sheet would work as well) and then place in the freezer for 2-3 hours to firm up.

6. Once firm, cut them into 15 even squares and individually wrap them in plastic wrap.

Additional Tips:

Ingredients: Many of these ingredients can be substituted, so get creative. Instead of raisins, you could use dried cranberries or dates. Try using honey in place of maple syrup, etc. Go wild!
​
Storage: Keep them in the freezer or fridge, individually wrapped. They soften up quickly at room temperature and they should keep for a month or more in the freezer.

​

• Are you bouncing back and forth from “eating perfectly” to late night “binge fests” because eating healthy isn’t bringing you that thin body you were hoping for anyways?

2. Evaluate.
 
Buy a notepad and keep it with you at all times this week because whenever a stressful or anxious thought enters your mind, I want you to write it down.  
 
I want you to write down your thoughts and feelings because it’s important to know WHERE they are coming from and WHY they are distressing to you.
 
Sometimes our anxiety is justified in the moment, but most of the time we feel stressed and anxious because we have some unresolved issues that are lingering from our past.
 
Once you have your concern(s) written down, I want you to ask yourself, “why does this bother me” and continue to ask that question until you get to the root cause.
 
For Example: 

Bingo! Now we are getting somewhere……
 
Do you see how it works?
 
Being stressed and anxious is rarely about what we think it is (i.e being late for work). It’s usually due to some unresolved feelings we have about ourselves or past experiences (i.e being embarrassed that we “look fat”) so this exercise is a really great way to get to the bottom of your true feelings.
 
These are big steps and they take practice so I want you to start there and let me know how it goes.
 
I also want you to know that I’ve been where you are and you are not alone.
​
If you get stuck, or have questions, head over to my Facebook Page and let me know how I can help.

Knowing this, it's easy to see the three main purposes of sleep:
 

• To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”
• To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

 
Do you know how much sleep adults need? 

It's less than your growing kids need but you may be surprised that it's recommended that all adults get
​7 - 9 hours each night.  For real!
 
Try not to skimp!
 
(Don't worry, I have you covered with a bunch of actionable tips below.)

• The biggest tip is to definitely get yourself into a consistent sleep schedule.  Make it a priority and you'll be more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off, but by making sleep a priority for a few weeks your mind and body will adjust and thank you for it.

 

• Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavored drink).  Plus, make sure you're getting some protein every time you eat.

 

• During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

 

• Cut off caffeine and sugar after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be at bedtime. (HINT: I have a great caffeine-free chai latte recipe for you below!).

 

• Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that's 8-10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time, having a bath or perhaps reading an actual book (not an “e” book).

​
Strawberry Banana Smoothie

Ingredients:

• 1 cup vanilla almond milk
• 1 cup cold water
• 1 scoops of Vanilla Vegan Protein Powder
• 1/2 a Banana
• 1/3 cup of Strawberries
• 1 cup of Spinach
• 1 tbsp of chia seeds
• 1/2 - 1 cup ice

​Directions:
Blend all ingredients together in a high power blender.
​

​Chocolate Peanut Butter Smoothie

Ingredients:

• 1 cup dark chocolate almond milk
• 1 cup cold water
• 1 scoop of Chocolate Vegan Protein Powder
• 1 cup of Spinach
• 1 tbsp of cocoa powder
• 1 tbsp of organic peanut butte
• 1 cup ice

Directions:
Blend all ingredients together in a high power blender.

​
The Berry Blast Breakfast Smoothie

Ingredients:

• 1 cup vanilla almond milk
• 1 cup cold water
• 1 scoop of vanilla Vegan Protein Powder
• 1 cup of Spinach
• 1/4 cup of Blueberries
• 1/4 cup of Raspberries
• 1/4 cup of Blackberries
• 1 tbsp of flax seeds
• 1/2-1 cup ice

Directions:
Blend all ingredients together in a high power blender.
​

The truth is, it can be confusing to know where to begin and when we feel overwhelmed, it’s easy to give up even before we’ve started.
 
The top 3 health goals I hear from woman are:
 

• I want to feel better about myself
• I want to lose weight
• I want to have more energy

 
If you felt better, had more energy and reached your ideal weight, you’d probably feel unstoppable, right?

Good. Because that’s exactly what I want you to feel!
​

Getting adequate sleep is a big deal!
​

Here’s my challenge to you, figure out what time you need to go to bed each night to ensure you get 7-9 hours of sleep and make the decision to stick with it.  
 
Try it for a week and let me know if you notice any differences in your energy level and eating habits.

I can’t wait to hear about your successes, so please keep me posted. 
If you need some more tips, let me know. I’m here to support you.
 
You’ve got this beautiful!

'Til next time,

Follow me on Facebook for more Tips and Daily Motivation.

You Are Not Alone On This Journey!

https://www.facebook.com/HealthyHappyHolistic/
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Take me to The New You Blog Series - Part 1 continued (5 Tips for Better Sleep)