Welcome to July!
I hope everyone is having a fantastic 4th of July weekend! I love it when July 4 falls on a Friday or a Monday!
Summer is in full swing. This is an ideal time to start to develop some healthy habits that will be on auto-pilot by the time the busy fall & winter seasons come around.
This month, we’re fittingly talk about about Freedom, and how choices with your health, relationships and your time can help you be free!
“Freedom is not worth having if it does not include the freedom to make mistakes.” – Mahatma Gandhi
Freedom isn’t just about independence or doing whatever we want – it’s about having the energy, confidence, and clarity to live as our truest selves. For women navigating the beautiful complexity of midlife, freedom often means liberation from the things that have been holding us back: exhausting symptoms, endless obligations, and the voice that whispers we’re “too old” or “too late” to pursue what lights us up.
True freedom in our health and wellness journey comes from multiple sources, each building upon the other to create a life where we feel empowered rather than restricted. Think of it like tending a garden – when we nurture the right conditions, everything else naturally flourishes.
Here’s what gives us genuine freedom:
Health as the Foundation:
- Freedom from the debilitating effects of disease and chronic symptoms that drain your energy
- The vitality to live fully instead of just surviving day-to-day
Boundary Setting:
- Learning to say “no” without guilt or lengthy explanations
- Prioritizing self-care as essential, not selfish
Self-Acceptance & Body Confidence:
- Embracing your changing body instead of fighting it
- Investing in treatments and choices that make you feel authentically good
Time & Energy Management:
- Having the energy to pursue what matters most to you
- Creating space for rest and joy without feeling guilty
Mental, Emotional & Authentic Liberation:
- Breaking free from perfectionism and “should” thinking
- Speaking your truth and living as your authentic self, not who others expect you to be
What would your life look like if you felt truly free in each of these areas? What’s one small step you could take this month toward that vision?
I’ve launched my new Facebook Group, Menopause and the Modern Woman. Stop by and check us out!
Creating Freedom in Your Wellness Routine
The best wellness routine is one that enhances your life rather than restricting it. When we approach health with flexibility and self-compassion, we create sustainable habits that actually stick – and more importantly, that feel good to maintain.
Practical Tips for Flexible, Empowering Wellness:
- Start with “minimum viable habits” – Choose one small action you can do even on your worst days (like taking your vitamins or drinking one extra glass of water)
- Build in “freestyle” options – Have backup plans for when life gets crazy: a 5-minute walk instead of a full workout, or a simple smoothie when meal prep didn’t happen
- Focus on how you want to feel rather than rigid rules – Ask yourself “What does my body need today?” and trust that inner wisdom
- Celebrate progress over perfection – Notice and acknowledge every positive choice, no matter how small it seems
- Create “non-negotiable” rest periods – Schedule downtime like you would any important appointment, because recovery is where the magic happens
Remember: A wellness routine that feels like a prison isn’t sustainable. The goal is to create practices that support your freedom to live fully, not add another layer of stress to your day.
Reclaim Your Steady Energy Throughout the Day
Energy crashes during menopause aren’t just inconvenient – they can steal your sense of control and limit your ability to engage fully with life. When your energy is unpredictable, it’s hard to make plans, pursue goals, or simply enjoy your day.
The good news?
There are specific strategies that can help stabilize your energy and give you back that sense of reliability in your body.
Common challenges addressed: Afternoon energy crashes, morning fatigue, inconsistent energy levels, brain fog that comes with energy dips, and the frustration of not being able to count on feeling good.
Simple Ways to Stabilize Your Energy:
- Balance your blood sugar with protein and fiber – Start each meal with protein and include healthy fats to prevent the glucose roller coaster that triggers crashes
- Time your largest meal earlier in the day – Your metabolism is naturally higher in the morning, making it easier to process larger meals without afternoon sluggishness
- Support your adrenals with adaptogens – Consider ashwagandha, rhodiola, or holy basil to help your body manage stress and maintain steady energy
- Create an afternoon reset ritual – Instead of reaching for caffeine, try 5 minutes of deep breathing, a short walk, or gentle stretching to naturally boost circulation
- Honor your natural rhythms – Pay attention to when you naturally feel most energetic and schedule important tasks during those windows
You have more control over your energy than you might think. Small, consistent adjustments can create dramatic improvements in how steady and reliable you feel throughout your day.
We have all experienced the connection between our mind and our gut—the decision we made because it “felt right;” the butterflies in our stomach before a big meeting; the anxious stomach rumbling when we’re stressed out.
While the dialogue between the gut and the brain has been recognized by ancient healing traditions, including Aryuvedic and Chinese medicine, Western medicine has failed to appreciate the complexity of how the brain, gut, and more recently, the microbiome—the microorganisms that live inside us—communicate with one another.
In The Mind-Gut Connection, Dr. Emeran Mayer, Executive Director of the UCLA Center for Neurobiology of Stress, offers a revolutionary look at this developing science, teaching us how to harness the power of the mind-gut connection to take charge of our health.
Plexus MetaBurn is formulated to help you lose inches and pounds by adding this multi-action blend to a regimen of healthy diet and exercise. Some key benefits you may notice are:
- Supports fat burning
- Helps your body reduce abdominal fat
- Supports metabolism and aids in weight management
- Supports mood and focus
- Supports energy
All in all, the multi-action blend in MetaBurn may help you experience the loss of a few inches, fewer pounds on the scale, and better-fitting clothes.
Who should use MetaBurn?
For those who are looking to achieve healthy, maintainable weight loss^, Plexus has added MetaBurn to its suite of weight management products.
While calorie reduction (dieting) is a proven weight loss strategy, it’s not without its challenges. The downsides may include:
- Hunger
- Loss of energy
- Lack of quality nutrition
- Bad mood
Blackberry-Lime Frozen Mousse
Central Coast blackberries pureed with lime juice and zest, folded into whipped coconut cream, then frozen in individual ramekins. Garnished with fresh mint and lime zest.
All can be made lower-sugar by using natural sweeteners like monk fruit or stevia, and most are naturally dairy-free friendly!
Ingredients (Serves 6)
For the Blackberry Puree:
- 3 cups fresh blackberries
- 3 tbsp honey or maple syrup (adjust to taste)
- 2 tbsp fresh lime juice
- 1 tsp lime zest
For the Mousse Base:
- 2 cans (13.5 oz each) full-fat coconut milk, chilled overnight
- 2 tbsp powdered sugar or powdered monk fruit sweetener
- 1 tsp vanilla extract
- 1 packet unflavored gelatin
- 3 tbsp warm water
For Garnish:
- Fresh mint leaves
- Extra lime zest
- Reserved whole blackberries
- Lime wedges
Instructions
Prepare the Blackberry Puree:
- Combine blackberries, honey, lime juice, and lime zest in a blender
- Blend until smooth, then strain through fine-mesh sieve to remove seeds
- Set aside ¼ cup of puree for swirling; refrigerate the rest
Prepare the Gelatin:
- Sprinkle gelatin over warm water in a small bowl
- Let bloom for 5 minutes, then stir until completely dissolved
- Set aside to cool slightly
Make the Mousse:
- Scoop the solid coconut cream from chilled cans (save liquid for smoothies)
- Whip coconut cream with powdered sugar and vanilla until light and fluffy (3-4 minutes)
- Slowly drizzle in cooled gelatin mixture while whipping
- Gently fold in the larger portion of blackberry puree, leaving some streaks
Assemble and Freeze:
- Divide mousse among 6 ramekins or glasses
- Drizzle reserved puree on top and swirl with a knife
- Cover and freeze for at least 4 hours or overnight
To Serve:
- Remove from freezer 10 minutes before serving to soften slightly
- Garnish with fresh mint, lime zest, and blackberries
- Serve with lime wedges
Prep Time: 25 minutes | Freeze Time: 4+ hours | Total Time: 4 hours 25 minutes
Freestyle tip: Can’t find blackberries? This works beautifully with raspberries or a berry blend!
July’s Masterpiece of the Month is:
Washington Crossing the Delaware
This iconic painting by Emanuel Leutze captures one of America’s most pivotal moments of courage and determination. Created in 1851, the massive 12-by-21-foot canvas depicts George Washington’s daring Christmas night crossing in 1776 – a moment that changed the course of the Revolutionary War.
What makes this painting particularly fascinating is that Leutze actually painted it in Germany, using the Rhine River as his model since he couldn’t travel to the Delaware. The boats shown are also historically inaccurate – they’re much smaller than the actual Durham boats used in the crossing. Despite these liberties, the painting perfectly captures the spirit of taking bold action in the face of uncertainty.
