"Home is where the heart is". -Pliny the Elder

"The ache for home lives in all of us, the safe place where we can go as we are and not be questioned." - Maya Angelou

Hello Sheila,

Happy 1st of July! The first day of the second half of the year. This day often gets buried in the summer holiday and it's also an opportunity to reflect and reset for the coming six months. We have just passed solstice with a lovely full moon the same weekend, did you see it?

Welcome to all new subscribers!

Mark this newsletter and share it with friends and family. It contains lots of useful information for July including menu ideas, calendar, monthly challenges, and other relevant topics. I love writing these newsletters each month to mark the journey through the year and each new month.

We begin July in Cancer Season. Ruled by the moon, we will be looking to be surrounded by those who we are most comfortable with. This is the energy of home. This can translate in different ways: when we come home at the end of the day, are safe in our own space and relax; when we return to our childhood home or family and are welcomed with open arms; being with a person and having a sense of "it feels like home" to be with them; being in nature and the Earth being home or the importance of feeling at home in one's own skin.

Coming off the recent solstice which marked the first day of summer, we enter a new season. As the month progresses, we become fully immersed in the essence of summer to enjoy all that it has to offer.

The focus of July is HOME.

July is a time of family vacations and family reunions, BBQs and garden parties, a time to be relaxed and bask in the company of loved ones. It's also a time to reflect on the first half of the year or maybe reflecting back to past summers evoking memories.

Home can also be related to a time of day, a favorite activity, or even a favorite style. I feel at home in the late afternoon early evening, particularly in the summer. I am comfortable on trains and planes and walking all around, it often feels more at home to me than driving. I also feel very at home moving and in nature; forests, mountains, meadows, beaches, rivers, all nourish my heart. And I absolutely love being barefoot and laying on the ground.

In French the saying, bien sans sa peau, expresses the sentiment of home. It literally translates to "being well in your skin" and means to be comfortable with oneself. Of course, this only happens when you truly understand and accept yourself. This concept is very much a part of the French culture that we can learn from and strive to cultivate more and more comfortable and confident in ourselves and expressing our unique gifts.

The month of July celebrates notable independence days like 4th of July in USA, Bastille Day in France, Canada Day. In this year of so many important elections around the world, we can reflect on the revolutions of the past and the great changes they brought forward. in the context of so much change and sometimes instability, it's especially important to maintain our own unique sense of home and stay connected to our heart.

Finally, July brings us together with a sporting events and music festivals. Whatever your preference there's something out there to enjoy and connect to a shared experience.

Where do you feel most at home? Where is your happy place? Who are your happy people? This month I'm working on settling into our new place that we moved into at the end of last year and watching the Tour de France with a little trip to Scotland at the end of the month. Wishing a month of feeling at home wherever you are and whoever you are with!

Cheers,

Sheila

sheila@sheilascoaching.com

Beware of Healthwashing

Have you heard of healthwashing? That's when packaging makes something seem more healthy than it really is and tends to be a lot of nonsense. This is nothing new. Before there were TV and social media ads, there were radio jingles and newspapers and other print ads to get messages into our minds in order to influence our purchases.

I'm super picky about ingredients and always check the label. Well, almost always. I've been buying some ham lately that I thought was just plain ham. The label is simple giving a sense of something natural so I just trusted it. Last week I had a look at the label to find that it contains glucose syrup and sugar. I was unpleased both with the fact that it contained two kinds of sugar and also that I hadn't checked. There are all kinds of hidden stuff in so many food products it's worth taking the time to read the labels.

Words to beware of on packaging:

• Natural flavors - this only means that the flavor is found in nature. A lemon flavored beverage can have synthetic lemon flavor made from chemicals and call it natural because a lemon is found in nature
• Gluten-Free - can be full of a myriad of processed ingredients to replace the gluten, best to avoid gluten by making it at home or choosing something that doesn't require such processing
• Fortified - it's best to get nutrition from whole foods rather than a synthetic version that's been added in the processing
• Sugar-Free - likely contains at least one artificial sweetener
• Plant-based - most likely contains hydrolysed proteins and ultra-processed ingredients. plant based butter is actually a form of margarine
• Organic - check the label on organic packaged foods. organic sugar is still sugar
• Source of protein - any protein in a product may claim it a source of protein, even if it's a poor source
• Lowfat - usually has a lot of added sugar
• Low in cholesterol/No Cholesterol - often labeled on foods that don't have cholesterol in the first place
• Good for heart health - may have one ingredient that has shown to support heart health and also full of sugar and artificial ingredients
• Low-calorie - in this case, need to pay attention to portion size AND calories aren't the most important thing to be tracking AND calories aren't the most important thing to be paying attention to

Words that don't really mean anything:

• Healthy
• Artisan
• Multi-grain
• Wholesome
• Natural
• Fresh

"Corporate advertising (or commercial media) is the largest single psychological project ever undertaken by the human race. Yet for all of that, its impact on us remains unknown and largely ignored." - Kalle Lasn

Featured Blog Post: Summer Sweet Summer

New season, new menu. Read about the best nourishment for summer.

ANNOUNCEMENTS:

• I have 3 spots available for a free consultation this week. Reply to this email or email me at sheila@sheilascoaching.com to schedule a 20-30 minute chat. Happy to chat about yourself or any call on behalf of a loved one.

Start now for a September Program.

Thinking of getting started on a program at the end of summer? The best time to get in touch in NOW! It takes some time to get the process going, schedule calls (video or voice - your choice) and get things in place. I look forward to hearing from you and I welcome referrals.

As mentioned in the Q & A on my website, most clients achieve a great deal of success with a 3 month program. For those who continue for 6 months, we take the momentum and build a strong foundation of confidence improved habits, routines, outlook, relationships, and more.

Imagine what you can achieve in the second half of the year!

My work with parents and families means a great deal to me as I really understand how challenging and seemingly impossible it can feel managing difficult dynamics or diagnosis in families. In this context, we work together to create diet and lifestyles routines that support all members of the family.

This process starts with a free consultation of about 20 minutes to discover what will likely work best for you. During this chat we also look at our calendars and find a convenient time to schedule sessions. In between sessions, we communicate by email.

I look forward to hearing from 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: Stay Safe in the Summer Heat We are living in an every changing world with heat waves coming earlier and earlier in the season. I sent this out last week as a special reminder to pay attention to the conditions and adjust your plans when needed to stay safe.

JULY 2024

Focus of the Month: HOME

1 July - Canada Day

4 July - USA Independence Day

5 July - New Moon - the new moon carries the potential for new beginnings and growth. This month it indicates the open opportunities for the coming six months of the year.

14 July - Bastille Day - France

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

22 July - Leo season begins - This fire sign ruled by the sun is the time to shine your light bright.

Challenges of the Month - HOME

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

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.

• SPIRIT
• Be comfortable in your own skin, "Bien Dans Sa Peau" - reflect on what that means to you
• Choose people, places, and activities that you feel most at home with.

• MIND:
• Take some intentional time for a digital detox. Get out of your mind and be totally present with the people you are with and in the space you are in.
• Read a book of your favorite genre.

• BODY:
• Make a space in your home more inviting by adding something to make it more cozy OR removing something to create more space and openness.
• Dedicate a time of self-care that makes you feel your best!

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.

MENU OF THE MONTH:

In summer we are more active and have a lot more options to choose from. Be sure to read this month's featured blog, Summer Sweet Summer for the best nourishment of the new season. This is the time to enjoy more carbohydrates that come in summer fruits and to restore energy from activities.

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.

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

Email me at sheila@sheilascoaching.com

Breakfast:

Fresh Pineapple

Greek Yogurt with Almonds

OR

Mango Smoothie

Sourdough toast with butter (optional)

Lunch:

Gazpacho

Egg salad lettuce wraps or egg salad sandwich

Handful of walnuts

Snack:

Melon with Prosciutto

Dinner:

Summer BBQ (Consider going without the bread, protein style)

Burgers/Sausages/Hot Dogs (don't forget the pickles!)

Coleslaw

Potato Salad

Fresh berries and whipped cream

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