Born Free: From Devastation to Transformation

5/21/2018 Born Free: From Devastation to Transformation

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Born Free: From Devastation to TransformationA Holistic, Quick-Start Guide to Helping

Every Woman Transition with Grace into the Unique Woman She Truly Is

Copyright Tina Aurelio & Enza Manduca 2014ForzaDonna Women in Strength

All rights reserved. Please download only authorized electronic editions, and do not

participate in or encourage electronic piracy of copyrighted materials without the written

permission of the author.


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This book is dedicated to:

Every woman who has ever felt she was not strong enough

Every woman who has ever felt not beautiful enough

Every woman who has ever felt not loved enough

And to the men who have loved and supported these women along the way

thank you.


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Dear Father in Heaven,

Grant us your strength and love in our new journey.

May your Light guide us and your Love fill us.

May we touch others as you have touched us.

Let us not forget our truth.

Watch over us and make us a channel of your Love and Peace.

Amen.


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Table of ContentsForeword .................................................................................................................................................................................... 5

Reviews and Recommendations: ...................................................................................................................................... 6

The Four Pillars of Happiness ............................................................................................................................................ 8

Pillar I Abundance.............................................................................................................................................................. 11

Pillar II Body......................................................................................................................................................................... 15

Pillar III Mind ....................................................................................................................................................................... 28

Pillar IV Spirit ...................................................................................................................................................................... 33


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Foreword

Each and every one of us is born free, but it is through our life experiences and oursubconscious programming that we become imprisoned. Our thoughts, when runningbelow our conscious awareness, subject us to a boat without an anchortossedemotionally to and fro. The book you have in your hands is not by coincidence. If yourereading this book, then you have realized that you are imprisoned, and you are seekingemotional freedom to embrace the life God intended you to have. I have made it my life'swork to help people become free again, to live with joy, and to have hope.

The ladies whove written this guide have seen their share of heartache, and have learned

how to become free again after much pain, struggle, and loss. It is their hope, and mine, thatyou read each word slowly, and allow the words to sink deeper into your awareness, sothat you realize that you deserve freedom too. It is also our hope that you learn to have joy,to have hope, to love yourself, to forgive yourself for the past, and to shake off those

chains

building pillars of hope to give you a solid foundation from which to fly!

I am Vanessa Head, an intuitive therapist, and it is my honor to write the foreword to thisbook. This book is a labor of love, and it will always give back to others through the lessonsthat Tina and Enza have learned on their journey. May their words reach your heart, light apath and help you on your journey back to freedom. You were bornfree!

God bless & much love,Vanessa Head


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Reviews and Recommendations:

Born Freeis a soul searching, strength building, dream affirming guide for todayswoman. Co-authors, Enza Manduca and Tina Aurelio speak to all of us on a journey to self-discovery, drawing from a place of lived experiences. What better way to learn than fromtwo women who have been on their own journey of transformation? This e-book is filledwith practical and thought provoking steps to set you on the right path of transformation. Ifyou have the desire to live with purpose and intention, Born Free will provide the fuel,inspiration, and direction to make that happen. Women constantly battle with making theirhappiness a priority: Enza and Tina not only show you how but also show you why its

important.

Michelle Edwards, HRPA, CCP, AECP, NWS

International HR Leader, Global Mining CompanyBoard Member Charitable organization committed to supporting, enabling and celebratingvolunteerism

Board Member Charitable organization preventing violence against women and children

Independent, Career & Lifestyle Coach

Entrepreneur Co-Founder, Training Ground Academy

Enza Manduca is the woman you have been searching for your entire lifeshe is the

answer to your prayers! And with her ability to coach and mentor you, you can live the life

you truly desire, and you can unleash your best qualities and step away from any limiting

beliefs! Enzas passion and desire to empower women is beyond wordsits pure love and

lightand is a gift that she uses to eloquently help surface the powers and strengths that

lie deep within each of us. So if youre ready to live your fullest and most rewarding life,

you will resonate with ForzaDonna perfectlyget ready to spiral upwards as youre given

the tools, support, mentoring, and resources to expedite your journey.

Congratulations and welcome to those who are ready to make the shift!

Elisa Graci N.W.S., R.D.H.Nutrition & Wellness Specialist

Business Owner-Entrepreneur

Founder of Synergy Movement


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When my mom and I first started training with Tina two years ago, we couldn't begin to

imagine the ways she would influence change in our lives. She has not only worked with us

toward our fitness goals, but she has given us both brand new perspectives on ourselves

and lifes challenges. She always manages to tirelessly share her own adventures and

lessons learned for the sake of teaching, and her drive and determination, as it manifests in

her own life, is infectious to those around her. We have both come so far as a result of thework Tina puts into her coachingit's hard to imagine any other path than the one she

helped us both follow.

Heather Sobie and Cathy Sobie

Whether Tina Aurelio is conducting a Pilates class or giving you one-to-one personaltraining, you can be sure you will be challenged and changed. She is an encyclopedia ofknowledge when it comes to health and fitness and gets her students and clients results.

Her Monday evening Pilates class has huge lineups to get inside and her personal trainingschedule fills up quickly. For years women, and even men, have turned to Tina to achievetheir health and fitness dreams and for years she has delivered. This book will give youspecial insight to the woman many of us affectionately call Coach T.

Elyas BurneyMember of Holistic Bodyworx since 2010


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The Four Pillars of Happiness

Happiness is when what you think, what you say, and what you do are in Harmony.

- Mahtma Ghandi

First, we want you to know that you were born free and that you have the right to live free

and in happiness. Freedom is your divine right. However, it takes a determination to walk

in the fullness of this gift. To help you along the way, weve designed this guide to take you

from a place of weakness to a place of self-worth and strength.

Second, we know how you feel; wevebeen there, and thatswhy we want to share what

weve been through and how we transformed our lives. Know that we have struggled,

whether it be in wealth, love, or self-acceptance. And we felt sorry for ourselves and then

hated ourselves for feeling that way, we felt guilty, we felt ashamed, and we felt that allthose self-destructive thoughts about ourselves were justifiedwe were wrong.

Freedom means you are unobstructed in living your life as you choose.

Anything less is a form of slavery.

- Wayne Dyer

So where do you start?The first step is to identify what you want and define your journey.

Your belief in this thought will bring forth all the fruits that are your birthright: wealth,

love, happiness, health, quality relationships, etc. But most of all, youll discover what

loving yourself really meansonly then will the miracle happen. And remember: Yourethe only one responsible and accountable for you, so all your actions and thoughts reflect

how you believe in yourself.

Before we begin, wed like to share our personal stories with you to show you that anything

is possible if you just believe. And wed like to share why we decided to create this book

and what the title signifies.

Tina AurelioOne night, I found myself on the edge of a cliff,

calculating if the fall would be enough to kill methats why I was there

after all. How does someone get to this state? Well for me it was: a brutaldivorce, losing my children, losing my job, losing my friends, and feeling

betrayed, un-loved, and discarded. I thought all of that was enough to

justify my decisionI was not needed anymore.

And then a guardian angel saved me, shouting: Enough!


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And at that moment, I vowed to God and prayed, Fatherguide and heal me so that I can

be of greater service to others.

And with just those few words my life began to change.

To change, you must overcome your painful pastan overwhelming task to say the least.One of my most difficult tasks was to accept change, to face my fears, and to heal and

forgive my past, so I could be happy in the present. But through this, I came to understand

my self-worth and to understand that it had nothing to do with my past, but only to do with

the present moment. I discovered: that my self-worth is a part of who I am, that I am

beautiful simply because I exist, and that I am lovable simply because I am!

Enza Manduca-In 2005, I walked away from my 16-year marriage.

The situation was dysfunctional, and I only found the courage to walk

away through the Grace of Godthat was my strength. However, I had

no idea how or what Id have to do in order to make a new life for meand my two young daughters. I struggled for many years through a lot

of trial and error and pain, but eventually I put the pieces of my life

together and become the woman that God had always intended me to be.

The process of transition was overwhelming and difficult. There were many days when I

prayed that God would help me so that my life wouldnt feel like such drudgery. Ispent

endless amounts of time and energy reading and listening to self-help and personal

development guides, yet I was still stuck. Idsit in church listening to the scriptures that

said we were supposed to live life to the fullest and that life was supposed to be full of joy

and happiness. Was it not for me? Id ask. Unfortunately, at the time I couldnt see past the

stress and efforts I had been making to keep my life from falling apartI couldnt see the

many, many blessings that had been bestowed upon me.

These experiences brought us togetherGod brought us togetherand from them we

decided to help others and co-author Born Free, a title which comes from the 1966 film

Born Free. The film follows the lives of three orphaned lion cubs. Joy and her husband,

George, care for the cubs until they reach young lionhood, when two are sent to the zoo, but

the smallestElsaremains with Joy and George. Eventually, Elsas lioness characteristics

take charge and she causes trouble in the village. From that incident, Joy and George are

told they must return Elsa to the wild or send her to the zoo. Joy refuses to send Elsa to the

zooshe wants her to be freeand works to prepare her for a return to the wild. Elsas

transition, however, is quite difficult. It is marked with pain and she has to tap into instincts


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shes never used before, but in the end Elsa is victorious and shes able to live a life of

freedom, and through her hardship, is able to return to her divine right and authentic self.

Keeping with the lion themeremember that amazing scene from The Lion Kingwhen

Simba, who thought he was responsible for his fathers death , runs away to hide and live

with his two new-found friendsTimon and Pumbaa. As he views his reflection in thepond, his father, Mufasa, comes to him and says, Simba you have forgotten who you are

and so you have forgotten me. Look inside yourself. You are more than what you have

become. Remember who you are!

Were not sure what has brought you to this point of transition, but we want you to use it as

an opportunity to transform yourself and your life into greatness and vitality, and we want

you to remember who you really area strong, beautiful, capable woman with a divine

purpose and destiny.

In this guide, weveconsolidated the steps we took to heal and rebuild our lives, andcreated an easy-to-follow, quick-start checklist that gives you small, actionable steps you

can take to transform your life. And the steps, when followed consistently, will translate

into fundamental and monumental change!

One last note: Your life is comprised of four pillars of happiness: abundance, body, mind,

and spirit. In order to create a sense of wellbeing, harmony, peace, and happiness, balance

and alignment are necessary in all four areas. Remember this, and if youre ready, letsget

started!


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Pillar I Abundance

If youre in the luckiest one percent of humanity, you owe it to the rest of humanity to

think about the other 99 percent.

Warren Buffett

Love many, trust few and always paddle your own canoe.Erin Davis 98.1 CHFI

As women we tend to leave our finances in the hands and care of othershusbands,

financial planners, friends, even. However, it is imperative that we empower ourselves to

become financially independent and free, that we stop relying on others to take care of our

finances, and that we start to take an interest in our financial situation. To do this, you need

to always have your own income source so you never need to rely on anyone else for

money. You also need to learn as much as you can about your finances and remember,[S]he who pays, decides.

Did you know?

47% of women over the age of 50 are singlein other words, they are financially

responsible for themselves.

Statistically, womensretirement incomes are less than mens.

Women are financially more vulnerable during and after a divorce.

Single mothers who have gone through a divorce struggle to regain their lives, while

additionally trying to make ends meet.

It is often difficult to have a career, run a household, and take care of yourself and finances,

but it is vital to your overall wellbeing and happiness. Therefore, we encourage you to open

your mind and consider different ways you might earn an income, particularly those ways

that will provide you with flexibility and freedom.

Consider the following example from Robert Kiyosaki, New York Timesbestselling author,

multimillionaire investor and business owner. In Kiyosakis book, The Business of the 21st

Century, he outlines the most powerful business trend in the world todaynetworking. Its

a new way of looking at businessa way that aligns with our Information-Age economy as

opposed to the Industrial-Age economy that centered on mass-advertising. And its why

worldwide networking sales have exceeded $166 billiondirectly benefiting 85 million

people worldwide.

Participation in the networking industry teaches you how to build an asset that will

generate income foryouan asset that builds residual and passive income and that offers

the same tax advantages as a big business. And for the woman who needs to run a


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household, while managing her career, her finances, her family, and herself, this is the

perfect business model because it is home-based and allows you to receive significant tax

breaks.

And lets not stop there. This business model also allows you to create wealth through

leveragedoing more with less. In other words, you work smarter instead of harder, andwork strategically and purposefully. But in order to do this, most of us must shift our

mindset from the idea that getting a good education and a good job will make you wealthy.

There are other factors, and in this economy there is no stability or security in working a

job. Instead, you need to take control and create residual incomeincome that is not

dependent on your time or personal energy and grows exponentially. This type of income

starts off smaller than a salaried job or hourly wage, but it has the potential to grow far

beyond what you could earn even if you worked 24-7, and it is much more stable and

secure!

Furthermore, consider the following excerpt from Robert G. Allens Multiple Income

Streams:

Money is one of the most important subjects to study in your entire life. Some of

lifes greatest enjoyments and most of lifes greatest disappointments stem from the

decisions you make about money. Whether you experience great peace of mind or

constant anxiety will depend on whether you get your finances under control. Your

relationships will be greatly affected too. In fact, most divorces in our society result

from disagreements about money. Thus, understanding moneyhow to make it and

keep itis absolutely essential to your life, to your relationships, to your happiness,

to your future.

The goal here, at least in what weve found, should be for you to add at least one new

stream of income to your life every year. That way over time these streams will overflow

and your life will be full of prosperity and freedom. Allen continues:

The first question we usually hear is, Why multiple income streams? Before we

answer that, well ask another, How many streams of income did it take in the

1950s for most families to survive, or even prosper? The answer: one. But the

world we live today is very different. Most families today cant even survive on two

income streams, let alone one. So multiple streams are necessary if you want

reliable income and freedom in your life. Prosperous people know this and they

know that if one stream dries up then they have many more to tap into for support.

Those who only have one or two streams become much more vulnerable and

oftentimes if they lose one of their streams, it wipes them out.


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Our advice is to create an income stream portfolio full of sources that are different and

diversified. This way if one stream dries up, you will have time to adjust and you will be

safe.

Want more tips on how to transition your way to financial freedom? Weve got em:

Get Your Papers in Order- Get yourself a paralegal who can draw up a will and power of

attorney for you. This is something you never want to leave to chance, so act on this

immediately.

Calculate Your Net WorthAlthough this is a very scary proposition for many women, its

necessary. First, list everything you own and list everything you owe, then subtract the two

so that you know your starting point. You need to know where you are currently so that

you can chart a course for where you want to go! Second, do everything in your power to

eliminate your bad debt, and stop purchasing things with credit cards. As you begin to take

control of your financial situation, you will begin to feel empowered and will likely want tohave a solid plan in place for the future.

Mediate If youre currently separated and negotiating a divorce, the best advice we can

offer is that you do everything in your power to mediate a settlement. A law suit is

extremely stressful, extremely expensive, and will rob you of your energy and joywe

know from experience. So even if you have to give up some of what you think is rightfully

yours, trust us, you will make up for it with the freedom to move forward and create a

wonderful new life for yourself.

I (Enza) was in litigation for several years and the process nearly destroyed me, but I wasso caught up in my position and the process to get what I felt I deserved, that the whole

process nearly killed me. I was so stressed all of the time, so nervous, and so worn out that

it took me a long time to recover. And when a resolution was finally made, I settled for less

than I had originally wanted, I restored peace to my life, and began rebuilding everything.

Lesson I learned: Assess the facts, know that you will have to compromise, cut your losses, and

move on!

Buy SilverThis is a great little investment that you can start to make. Economies are

extremely unstable today and at approximately $25/ounce, silver is extremely affordable

and a unique commodity because it is limited in world supply. So we suggest that instead of

buying your loved ones and friends trinkets they dontneed, buy silver for yourself and as

gifts for themits the currency of a princess, and one that will grow in value over time.

Build Wealth and GiveAndrew Carnegie once said, Surplus wealth is a sacred trust to be

managed for the good of others. And its true. A great misconception is the belief that the

way to have more is to hold on to it tightly. The reality, however, is that we are designed in


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Gods image and therefore, we are happiest and most fulfilled when serving and giving.

When you serve, you find happiness, and when you give, the universe gives back and you

usually end up with more than you gave. Since we advocate a holistic approach to wellness

and life, we encourage you to give so that as you prosper you will grow as a person and be

fulfilled. Personal growth requires that you give money away. If you dont have enough to

give, you can start by giving your time. And remember, good things that cant be calculated

or quantified are set in motion when you give.


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Pillar II Body

To keep the body in good health is a duty ... otherwise we shall not be able to keep our

mind strong and clear.

Buddha

Tinas Weight Loss Story:I had always been overweight. So to combat this, I tried every

new diet I could during my teenage and young adult years. And by the age of 21, Idfinally

achieved my goal weight120 pounds. Now, keep in mind that this took me five years to

achieve. The reason: because I used to yo-yo dieta lot. Meaning I would lose five pounds

and then gain seven. It wasnt until I finally decided to stick to a very low calorie plan of

640 calories a day that I got down to my goal weighta weight I maintained until about

age 27 when I was pregnant with my son, Rudy. As a pregnant woman, I gave myself

validation to eat whatever I wanted as often as I wanted and wound up weighing in at 220poundsyes, a total weight gain of 100 pounds!

And back I went to my 640 calories a day. Then one year later, I was down to 115 pounds.

GreatI enjoyed looking thin only I was starving myself. My skin was gray, my hair was

falling out, and my nails were cracking, but I was thin and could slip into any outfit I

wanted! Heres the truth:I was weak, unhealthy, and could barely get up in the morning

and be present for my demanding life. Two years passed like this before I got pregnant with

my second son, Michael. And on the day he was born I weighed 260 pounds.

I had to lose the weight, but decided that this time around I was going to educate myself. Iwas tired of starving! So I studied the physiology of weight loss, studied cognitive therapy,

learned what foods had the most nutritional value for me, and most of all, learned what

supplement plans would optimize my weight loss. And a year and a half later, I reached my

goal weight of 120 pounds without starving. Im healthyno gray skin, hair loss, or

cracking fingernailsjust healthy and full of energy!

Now, let us show you how a properly maintained bodythrough proper nutrition and

exercisecan lead to happiness and a life of freedom!

First off, nutrition. For the longest time, both of us felt overwhelmed, exhausted, anddepressed, but neither of us knew how much these feelings tied into our nutrition, or lack

thereof. Once we started to get serious about eating clean, we began to feel better, to feel

more energetic, and really started to feel the benefits of a proper diet.
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We know most of you are so busy and stressed that you reach for sugar and caffeine to

energize yourself. Dont forgetweve been there. But know that this energy only creates

negative imbalances in your system and can lead to unhealthy addictions. Instead of sugar

and caffeine, you want to eat low-glycemic and anti-inflammatory foods to give you an

optimal lifestyle and wellness.

The best way to start is to start a detox. This will eliminate any toxic substances that are

destroying your cells and keeping your digestive system from working properly. Note:

Your body depends on brain number two, your digestive system, and is responsible for

providing the rest of your body with health and vitality.

To help you along, we have created an easy-to-follow 14 day detox meal plan:

Detox Meal Plan 14 Days*

*from Wild Rose Cleansing Program

Column 1: Eat less than 20%. Eat 80% or more of your diet from both Column 2 & 3 combined.

COLUMN 1

Protein Foods

Acid Forming Foods

COLUMN 2

Starch Foods

Alkaline Forming

COLUMN 3

Bulk Forming Foods

Neutral Foods

Most Recommended:

Fish (eat all you want even if over

20% of total diet)

Acceptable during program:

Beans (dried)

[fresh beans; see

Column 3]

Beef

Coffee

(Black- max. 2 cups/day)

Eggs (whole)

Most Recommended:

Almonds

Millet, Buckwheat

Rice (Brown)


Apples

Apricots

Berries (blueberries, raspberries, etc.)

Cherries

Lemons

Peaches/Pears/Plums/Nectarines

Most Recommended:

Chives; Garlic; Ginger

Onions (Includes: leeks, green onions,

shallots, etc.)

Tea (herbal, without milk added)

Coconut Water, Unsweetened

Almond Milk, Unsweetened


Arugula; Artichokes; Asparagus

Avocado; Beans (Green)

[dried beans; see Column 1]


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Grains (whole)

These include barley,

kasha, bulghur, oats, rye, wheat

berries, spelt, kamut, amaranth,

and quinoa. [Millet and buckwheat

are

80%; see column 2]

Lamb; Lentils; Liver

Nuts [except Almonds

are 80% see Column 2]

Oatmeal (also see grains above)

Peas (dried)

[fresh peas; see

Column 3 under Acceptable]

Poultry; Pork; Prunes (cooked)

Rhubarb (cooked)

Rice (white)

[brown rice is 80%;

see Column 2 under Most

Recommended]

Seeds (i.e. sunflower, flax,

pumpkin, etc.)

Soy Beans; Tofu (plain,

Unsweetened only)

Veal; Wheat Germ

Not recommended during

program:

Buttermilk

Popcorn

Potatoes (baked)

Pumpkin/ Squash/ Yams/ Sweet

Potatoes

Sesame Seeds

Soy Milk (with no sweeteners)

Tahini

Tomatoes (fresh only)

Bananas; Currants; Dried Fruit (date,

figs, etc.)

Grapes

Melons (including Cantaloupe,

honeydew, etc.)

Oranges

Pineapple

Raisins

Figs

Tropical Fruit

Not Recommended at any time:

Cake, Candy and Ice Cream

Cereal (processed)

Flour Gravy

Fruit Juices with sugar and

pop/soda

Oily Nuts and Peanuts

Sugar (white or brown)

Beets and Beet Tops; Bok Choy

Broccoli; Brussel Sprouts

Butter

Cabbage; Carrots; Cauliflower

Celery; Collards and Chards

Corn; Cucumbers; Dandelion

Eggplant; Endive; Escarole

Herbs for seasoning, e.g. basil,

Oregano, etc.

Kale; Kohlrabi; Lettuce

Mustard Greens; Okra

Oils: all oils except peanut oil

(e.g. olive oil, flax oil, sunflower oil)

Parsley; Parsnips, Peas (Green)

Peppermint

Peppers (green & red, orange,

yellow)

Radicchio; Radishes; Rutabagas

Seaweeds (kelp, nori, etc.)

Sorrel; Spinach; Sprouts;

Turnips

Vegetable Seasoning (without

yeast in the ingredients)

Watercress

Not Recommended during program:

Cottage Cheese

Mushrooms


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Cheese (of any kind)

Seafood (Shell fish)

Yogurt

Note: It is recommended that you use organic foods as much as possible for this program.

So for best results, eliminate gluten, dairy, and sugar.

Additional Recommendations: Foods to eat in moderation: salt, rice and soy milk, tomato

or V8 juice. Open up the spice cupboard! Use everything from curry and turmeric to

cayenne. Plus all your favorite garden herbs!

Disclaimer:Please consult your doctor before starting a Nutritional and/or Fitnessprogram.

Easy Breezy is a delicious green smoothie that you can blend and take with you for your

breakfast and/or lunch. Eat a lean protein source with this and youllhave a healthy meal

that will keep you energized throughout the day.

Easy Breezy Detox smoothie:

Fill the blender full with a combination of kale, mixed greens, and spinach, then:

Add 3 scoops of Nutrimeal Free (USANA)

1 cup of coconut water

Half an avocado

1 tablespoon each of sesame seeds, pumpkin seeds, gogi berries, chia seeds

Blend and enjoy!! We promise you will feel ah-mazing.

WATERDrink half of your body weight in ounces daily. Start the day with 16 ounces of

water and freshly squeezed lemon juice. Then drink another 16 ounces of water with

chlorophyll to help keep the body alkaline. Install a filter on your kitchen tap so that you no

longer have to drink water stored in plastic bottles. Buy the sexy Voss glass water bottles

and then store and transport your water in them.


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WEIGHT LOSS- Before you get started, its important to figure out why you really want to

lose weight. This step isnt as straightforward as it sounds. You need to be honest with

yourself.

Is it to fit into that sexy red dress youve been eyeing at theback of your closet? Is it to be

lighter on your feet?

Think of everything that motivates you and then write it down and keep it with you.

Preparation and understanding your whyare crucial for weight loss success and crucial

when dealing with sabotaging thoughts and temptations. Therefore, its an essential step in

the process and one that you cannot skip. You should read over your why at least twice a

day until youve reached your goal, and after that whenever you feel yourself struggling.

9 Common Thinking ErrorsGary D. Vogin, M.D. Wedmd.com

1. All-or-nothing thinking: you see things in only two categories, when theres really a middle

ground (e.g. Im either completely on my diet or Im completely off it).

2. Negative fortune-telling: you predict the future negatively, without considering other

possible outcomes (e.g. I didnt lose weight this week, so Ill never be able to lose weight).

3. Overly positive fortune-telling: you predict the future too positively, without considering

other possible outcomes (e.g. Ill be able to eat just a little bit of this food I crave, feel

satisfied, and then stop).

4.

Emotional reasoning: you think your ideas must be true even though objective evidence

says not (e.g. I feel like I just have to have something sweet right now).

5. Mind reading: youre sure what others are thinking, even in the absence of compelling data

(e.g. Shell think Im rude if I dont try the brownies she baked).

6. Self-deluded thinking: you rationalize by telling yourself things you dont really believe at

other times (e.g. If no one sees me eating, it doesnt count).

7. Unhelpful rules: you mandate actions without taking circumstances into consideration (e.g.

I cant waste food).

8. Justification: you link two unrelated concepts to justify your eating habits (e.g. I deserve to

eat this because Im so stressed out).

9.

Exaggerated thinking: you make a situation seem greater or worse than it really is (e.g. I

cant stand this craving).


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Healthy Eating Plan Approved Foods

Proteins

Tuna Scrambled Eggs Turkey Bacon

Salmon Poached Eggs Chicken Bacon

White Fish e.g. Halibut Soft/hard boiled Eggs Egg Whites

Cottage Cheese low fat Omelets no cheese Turkey

Poultry no skin Lobster Shrimp

Steak lean cut Extra Lean Ground Beef Low Fat/ Sodium Deli Slices

Pea meal Bacon Low Fat Cheese Low Fat Milk

Tofu (in-moderation) Soy Beans

Whey Protein

Carbohydrates

Vegetables (Non-Starchy Good Carbohydrates eat as much as you want)

Arugula Artichokes Parsley Radicchio Turnips

Zucchini Tomato Bean sprouts Leeks Celery root

Alfalfa sprouts Bean Sprouts Bok Choy Chicory Cabbage

Mushrooms Dandelion Greens Escarole Radishes Pumpkin

Lettuce Spaghetti Squash Peppers Chives Chard

Rhubarb Beet Greens Celery Cauliflower Snow peas

Romaine lettuce Endive Fennell Ornions Okra

Asparagus Bamboo shoots Collard Scallions Broccoli

Cucumber Water Chestnuts Eggplant Spinach Kale

Sauerkraut String/wax beans Broccoli Brussels Sprouts

Summer squash

Vegetables (Starchy Carbohydrates Use Sparingly)

Potatoes Carrots Corn Peas Yams

Sweet Potato


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Fruits - Low glycemic 2 per day

Apples (1) Grapes (1cup) Peaches (1)

Berries (All 1 cup) Melon (1 cup) Cantaloupe (1 cup)

Orange (1) Grapefruit (1/2) Kiwi (2)

Nectarine (2) Pineapple (1 cup)

Fruits High glycemic Use sparingly

Bananas Tropical Fruits Grapes Watermelon

Breads / Pasta / Cereals 2 servings per day

7-Grain Whole Wheat Pasta (1/2 Cup)

Flax Seed Oatmeal 1 packet- unsweetened

Pro-Biotic Kashi Go Lean (1/2 Cup)

*Best bread Hollywood lowest calories

High fiber no sugar cereals (1/2 Cup)

High protein Pita

Note: 1 slice of bread = 1 serving

Other Carbohydrates Sub for above if desired

Yogurt No fat / no sugar

Brown Rice (1/2 cup)

Quinoa sparingly (1/ cup)

Milk 1% low fat or less

Fats 2 per day

Cheese (low fat/2 oz. per day only) Nuts almonds / walnuts limit 20 per day

Butter very sparing Olive Oil (2 Tbsp. /day) Avocado (1/2 per day)

Natural Peanut Butter: 1 Tbsp. Almond Butter: 1 Tbsp.

Nuts Almonds 20 / Walnuts 9 halves

Spices

Add spices to taste but make sure they do not contain added sugar.

**For salad dressing, use oil & vinegar (but not balsamic vinegar, which contains sugar) or lemon juice

& herbs & spices. Prepared salad dressings without added sugar!


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TREATS

1 Serving of Fruit

No Sugar Jell-O

Plain Popcorn

The main foods that you avoid on this eating plan include:

Soft drinks with Sugar

Foods containing trans fat

Desserts of any kind

Chips, Doritos, crackers, pretzels, etc. Fried foods

White bread / Bagels / Croissants

White Pasta Cake, ice cream, cookies, chips, brownies, butter tarts, pudding.

High-Sodium

Alcohol (for the time being)

Be Wary of:

Sauces

Condiments

Caesar salads at restaurantsalways ask for the dressing on the side Oils in cooking

Butter in cooking

Triggers:

Sugar Substitutes Splenda etc. triggers cravings for sweets.

Foods high in Sodium Retains fluids, acts as appetite stimulant, hypertension/heart disease.

Avoid alcohol Empty calories, triggers cortisol release for belly fat, lowersinhibitions.

Do At Every Meal:

Drink one glass of water with each meal you eat.

Make sure you take a multivitamin along with an Omega-3 and calcium/magnesium

supplement. Best taken twice per day: one at breakfast and one at dinner.


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Each meal that you consume should be made up of four components:

Protein

Healthy Carbohydrates

Fiber Healthy fats

Healthy Eating Plan Sample Menu

Breakfast

3oz. Protein

1 Fruit

1 slice of bread or 1 cup High fiber cereal No sugar added.

Mid-morning snack

Choose 1 of the following:

Tablespoon of Peanut Butter/Almond butter

1oz. low fat cheese

Protein Shake

Lunch: The Big Meal

5-6oz. lean protein

1 full plate of any (vegetables or salad)

cup of brown rice

1 tsp. olive oil and vinegar (olive oil / with lemon juice or wine vinegar)

Mid-afternoon snack:

20 raw almonds

1 Fruit

Dinner

6 oz. protein


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1 full plate of vegetables (olive oil / with lemon juice or wine vinegar)

1 fruit

No Sugar Jell-O

Note: Meal Plan Charts are from Holistic Bodyworx Inc.

Portion Size Guidelines

Even on Lifetime Maintenance, its important to beable to judge your portion sizes,

especially for higher carb foods.

How much is cup? These charts should help you estimate portions at a glance.

Grains, and Pasta Think of

cup rice, cereal, or pasta baseball

Fruits and Veggies

1 medium fruit or cup cut-up fruit A tennis ball

1 cup green salad A fist

cup cooked vegetables A scoop of ice cream

Protein and Cheese

2 tablespoons peanut butter Two tea bags

3 ounces beef, chicken, or pork A small pack of tissues

3 ounces beef, chicken, or pork The size of palm of your hand

1 ounce of cheese A pair of dice

1 ounce of nuts One Ping-Pong ball or small childs handful

Measurements

1 cup A fist or a baseball

cup A large egg

Buy a CoolerInvest in a small cooler to ensure that you stay on track with your eating plan.

Plan your nutritious lunch and snacks the night before and then you are ready in the

morning to quickly pack your cooler and know with confidence that you have all you need


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to eat healthy. Plus, not only will you feel better, youllsave money that then you can re-

invest into your self-care regime.

SupplementsVitamins, if properly understood and applied, will help us to reduce human

suffering to an extent which the most fantastic human mind would fail to imagine. Albert

Szent-Gyorgyi (1893-1986) Nobel Laureate, Physiology and Medicine

In order to have optimal health, you need nutrients, both the macronutrientsthe

carbohydrates, proteins and fats we eatand the micronutrientsvitamins, minerals,

antioxidants and trace minerals. Recent studies show that nutrient levels in our foods

today have diminished because of over processing and the exhaustion of nutrients in our

farmlands. When our diets contain foods that are over processed with preservatives that

removes most of the nutrients our bodies would receive. Because of this and the exhaustion

of our farmlands, it is no longer possible to receive all the nutrients we need even when

consuming a very good diet. Therefore, intelligent cellular nutrition requires more

knowledge and effort on our part to ensure that we at least get base amounts of all the

essential nutrientsyes, this means supplements.

According to Lyle MacWilliams Comparative Guide to Nutritional Supplements:

In 2002, the American Medical Association (AMA) reversed its long-held anti-

vitamin stance and began to encourage all adults to supplement daily with a multi

vitamin. A landmark review of 38 years of scientific evidence by Harvard

researchers Drs. Robert and Kathleen Fairfield convinced the conservative Journal

of the American Medical Association (JAMA), to rewrite its policy guidelines

regarding the use of vitamin supplements. In two reports, published in the June 19,2002, edition of JAMA, the authors concluded that the current North American diet,

while sufficient to prevent acute vitamin-deficiency diseases, such as scurvy and

pellagra, is inadequate to support long-term health.

Insufficient vitamin intake is apparently a cause of chronic disease. Recent evidence

has shown that suboptimal levels of vitamins (below standard), even well above

those causing deficiency syndromes, are risk factors for chronic diseases such as

cardiovascular disease, cancer, and osteoporosis. A large portion of the general

population is apparently at increased risk for this reason.

Since it is impossible to eat the amount of nutrients that you require to keep your cells

healthy at the cellular level, we recommend that you take a high quality multi-vitamin and

mineral supplement for optimum nutritional support. For the cost of a latte a day, you will

be provided with what you require for optimal health and energy levels.


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Vitamins are essential to lifewe cant state this enough! They contribute to good health

by regulating the metabolism and assisting the biochemical processes that release energy

from digested food.

Exercise Youre 20 Minutes Away from Being Fit!

Take a Walk:It is necessary to incorporate at least 20 minutes of exercise into your dailyregimen. As we always say, Youre 20 minutes away from being fit! Just walking for 20minutes will provide all the mental and physical benefits you need, and to add a challenge,opt to hold on to hand weights for added toning!

You will need: Running shoes, free weights.

Do Yoga: It makes your life better!

Physical: Makes you flexible, and gives you a long, strong, lean, and confident body.

Mental: Take the time to breathe deeply. This helps to calm you and brings life

sustaining oxygen to your cellsit rejuvenates the mind to its natural state with a

sense of tranquility.

Psychological: Your habits in everyday life are always demonstrated on the mat.

Regular Yoga practice gives you peace of mind, it gives you the strength and courage

to be constantly expanding and improving your lifekey components to happiness!

Neurological: When you are relaxed and peaceful your bodily systems are brought

back into homeostasis. Therefore, you can steer yourself toward a healthy and

happy lifestyle.

Intuition: Yoga practice gives you the opportunity to make space in your body, to

release tension and to calm your mind. Only then will you be able to tap into your

intuition and receive better guidance on your choices and decisions.

Creativity: Practicing Yoga prepares your mind and body to release negative,

blocked energy. This will balance your energy and release stress so that your

creative self can express itself in the world.

Connection: Yoga practice connects us spiritually. We are all connected as one toserve each other in love.The practice brings us to the realization of togetherness, of

being kind, of loving each other, and of understanding that our actions will be

intended for the greater good of ourselves and others.

You will need: Yoga mat and comfortable clothing.


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Lymphatic Drainage: Your lymphatic system carries away your waste and toxins, and

unlike the heart, it does not have a pump. Therefore, working and stimulating your

lymphatic system is essential to your health. Use a drybrush before you shower to help get

the lymphatic system going first thing in the morning. You can also jump on a rebounder.

Not only is this great for cleansing the body of toxins, but its an incredible energy boost

just bounce and see how incredible you feel! And finally, you can also stimulate the bottom

of your feet with a tennis ballit feels amazing and just that simple actions stimulates

every major organ in the body and gets energy flowing to them.


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Pillar III Mind

We are shaped by our thoughts; we become what we think. When the mind is pure, joy

follows like a shadow that never leaves.

Buddha

A Story from Enza: Have you ever thought that if you ignore an emotion or feelinglike

angerthen it no longer exists? I did. Then I discovered that the body traps those negative

emotions, so even if you arent actively thinkingabout them, they are directly affecting your

body. So much so that those trapped negative emotions can create an acidic state in the

body and can often lead to disease!

Therefore, expressing your feelings positively and appropriately is necessary to ensure that

your emotions are flowing through your bodyotherwise they get trapped and thosenegative emotions can lead to illness. I know all of this because before my healing journey, I

was of the mindset that feelings were bad and that I should do whatever possible not to

express them. As I began to heal, I learned that our feelings are wonderful gifts God gave us

to help better guide us. I worked with an energy healerVanessa Head (The Clarity Centre

in Ontario)who taught me to stomp out my anger and bounce to re-energize me. At

the time, I had no idea just how much pent up anger was stuck in my body, but I loved

learning a technique I could use to cleanse my system of that anger.

From my own experience, I know many of us live our lives carrying negative emotions with

us because we think they are often too painful to address. Im here to tell you that you mustaddress them if you want to achieve happiness and harmonyit is critical to release those

emotions from your body!

To help you transition, weve created the following list of actionable steps:

AffirmationsAs you transition, it is crucial to speak positive, affirming statements to

yourself on a daily basisstatements that will keep you calm and peaceful. We both use

Louise Hays method of saying positive affirmations in front of the mirror on a daily basis.

Since our lives are a culmination of our thoughts and what we eat, it is vital to our

wellbeing that we reprogram our thoughts by continually stating what we want.

Remember, whatever you focus on grows, so focus on what you want, not on what you

dont want, write your affirmations in present tense, and say them with a knowing that they

are true for you:
http://www.brainyquote.com/quotes/quotes/b/buddha121308.htmlhttp://www.brainyquote.com/quotes/quotes/b/buddha121308.htmlhttp://www.brainyquote.com/quotes/quotes/b/buddha121308.htmlhttp://www.brainyquote.com/quotes/authors/b/buddha.htmlhttp://www.brainyquote.com/quotes/authors/b/buddha.htmlhttp://www.brainyquote.com/quotes/quotes/b/buddha121308.htmlhttp://www.brainyquote.com/quotes/quotes/b/buddha121308.html


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My physical and emotional healing is in progress.

Life supports me and brings me only good experiences.

I now choose to love and approve of myself. I accept my own power. I am forever

young in spirit.

Tapping Emotional Freedom Technique - EFT is a form of psychological acupressure based on

the same energy meridians used in traditional acupuncture, but without the invasiveness of

needles. Instead, simple tapping with the fingertips is used to input kinetic energy onto

specific meridians on the head and chest while you think about your specific problem

whether it is a traumatic event, an addiction, pain, etc.and voice positive affirmations.

This combination of tapping the energy meridians while voicing positive affirmation works

to clear the "short-circuitthe emotional blockfrom your body's bioenergy system, thus

restoring your mind and body's balance, which is essential for optimal health and the

healing of physical disease.

There are many videos on Youtube that demonstrate this process for youits simple,

effective, and best of all, its free. This is a great place to start as you clear those blocked

emotions within your body and gain emotionally alignment.

Vision BoardSet clear goals and intentions for your year and then solidify them with a

visual map/vision board. Its imperative that you know where you are going and that you

live your life by design and not by default, and what better way to remind yourself of these

things then through picturesthe mind loves pictures!

Have fun creating your vision board, get a bunch of magazines or clippings from online, and

create your dream life! Take it further and create a creation box: weve also put together

beautiful boxes and filled them with various things we want to have and accomplish and

then placed them under our beds!

Blessing JournalNothing can change your current situation as quickly as expressing

gratitude can. Keep a blessing journal and list all of the things that you are grateful for on a

daily basis. When you record what you are grateful for it opens the way for even more

gratitude to come into your life, and when you maintain this practice, you stay in harmony

with nature and creativity.

Without this beautiful practice, you can often get stuck in a trap of being easily

disappointed in life. Look at your life; you have been given so much. We are women, born in

a free country that gives women freedoms and liberties. Rejoice! There is an amazing scene

in the movie Secretariat, where the lead character, a woman, is trying to raise money by

offering breeding shares for her racing horse. She comes across a lot of opposition as she is

asking for more money than anyone has ever asked for a breeding share. In the moment, as


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everyone is telling her no, she declares, I dontcare how many of them say no. Imnot

going to give up, and I will spend every moment rejoicing. The movie is based on a true

story, and eventually she is able to raise the money she needs to race her horse, which goes

on to win the Triple Crown in record time. So remember, miracles happen, and when it may

seem hopeless, rejoice about the things you do have!

MeditateMeditate on a daily basisthis simple act will literally alter the state of your

consciousness and lift it to a higher level. If you are unsure how to start, then try listening

to guided meditations, or if you feel more comfortable on your own, set a timer and sit in

silence as you focus on each of your breaths. Either way, you put your body in an expansive

state to receive.

DetachThis is an essential technique that you mustmaster. It is critical for you to

understand that you have absolutely no control over anything or anyone, so it is best to

stop trying to control these things and just allow your life to flow. You must also

understand that you are here only for your own personal journey, no one elses. So detach

from the outcome and embrace the journey!

Change Your ThoughtsEvery negative thought will manifest into a negative outcome, just

while every positive thought will manifest in a positive outcome. So in order to make sure

that you are manifesting positive outcomes, you need to complete a step-by-step analysis of

those negative thoughts one at a time. For example: When you look in the mirror how often

do you love the way you look? Most women beat themselves up about the way they look

maybe you think your thighs look too big in that new dress, or maybe your eyes go right to

you waist and you wish it was thinner. Either way, when your focus is critical or negative

about the way you look, the whole times you wear that dress your focus will be on the

negatives. So, lets turn it around! Go back to the mirror, now instead of thinking the

negative, realize just how beautiful you are. Love how you feel and have confidence in your

bodythink this and your self-worth will radiate from you!

Declutter & Get OrganizedThe best way to move your life forward is to let go of the past

were not just talking about past events, but also material things from your past. As a

materialistic and commercialized society, we often have more things than we really need

knick knacks, souvenirs, shoes, etc. Most of our lives become so cluttered with stuff that it

starts to clutter our minds and moods. We recommend you do a major cleanse and get ridof as much as you can. And if youre a woman going through a divorce, dont hold on to any

furniture from your marriagethings hold energy and these things hold energy that can no

longer serve you in a positive way. So sell or donate it and make a fresh start. And when

youre creating a new space for yourself, remember that less is morekeep things simple

and organized, and buy inexpensive organizers that can help you keep all your things in


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order. As with art, you need a blank canvas to create something amazing, so de-clutter your

surroundings and live your best life.

Other suggestions: Create an atmosphere where you enjoy your family and friends through

experiences, rather than through gifting unessential things that accumulate into clutter.

Because those memories will outlast any trinket that you give.

Get EfficientLearn to make lists and shop in bulk, especially when you find yourself

wasting your weekends on numerous trips to the store! We used to be those women, but

eventually realized that we wanted more time to do the things we really wanted in life

efficiency is key. We suggest at the beginning of each month, you use one weekend to buy

all your household cleaning and toiletry products in bulk and anything else that you think

you might need for the month. Once you have a plan, youll notice how much more efficient

you are and instead of spending the weekends running errands, you can use this time to

strategize and build your future, or spend the weekend cooking foods for the upcoming

week/month.

Another way to help with efficiency is to create daily checklists so that you can remember

everything that you need to do on a daily basiswe find that just a simple list can help us

stay more efficient and organized.

Time StrategyIt is critical to understand that your time and energy are irreplaceable

theyrelike liquid gold. Weve found that it is best to spend at least one hour per day

working on your yearly goals, and at least one full day each year mapping out your goals for

the year. To start, set three clearly defined goals that you want to accomplish for the

upcoming yearwe suggest one of your goals be financial and that one be health related.

Once youve created your goals, spend some time at the beginning of each week planning

the tasks you will complete that week to help you get closer to your goals. Then, as we said

above, spend one hour every day completing tasks that will get you there. Weve found that

its best to complete these tasks early in the day, otherwise other priorities or unforeseen

emergencies may take up your day and before you know it, your goals will become

unattainable.

And remember:

If you keep doing what you have always done Youll keep on getting what youve always

got. W.L. Bateman

In addition to goal strategizing, wed also recommend that you limit the amount of time you

spend returning emails and on social mediaboth can waste your time and zap your

energy. Also, be aware of any timevampiresin your life and ensure you limit these, as

well. To do that its best to assigneach task an allotted amount of timeset a timer and


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when the time is up move on to your next task. Another tip: ensure that you do set time

limits to your conversations too because some people will keep you an hour to state a point

that could have been made in 10 minutes! And rememberyour time and energy are like

liquid gold!

Keep it easy Just YouTube it!Virtually everything you could possibly want to know is onYouTube, and the best part is its free! Try listening to videos on self-help, goal setting,

affirmations, etc. as you get ready each morning. And if you have young children and find it

difficult to get out and exercise, then just YouTubeexercise/yoga videos and exercise right

at home!


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Pillar IV Spirit

No matter what you might be facing right now or what comes up in the future,

remember two things, God is with you and He is in control.

Joyce Meyer

If you think you will get through life by managing it all on your own, yourecertainly

headed for an awakening. Its too hard to figure it all out on our own, especially when

absolutely nothing is in our control. So we advise you to:

SurrenderSurrender your life to Gods willto a higher power and purpose that knows

what is best for you. Most of us dont want to surrender ourselves because it runs opposite

to our ego, which wants to control everything, but without surrendering, there is no peace.

TrustTrust that all will be well, and trust that God will be there to look after youif He

can keep the Earth rotating on a specific axis, then He can take care of you, too!

AcceptThis can be very difficult, especially if youvebeen mistreated by others, but if you

do not embrace what you have been throughthe good and the badand accept that it

came your way so you could grow and learn, then it will hold you back reliving the past. So

if you dont want to stay where you are, then accept the situation and let go.

In this world, we all experience disappointments, but as we let go of those

disappointments, we make room for new and exciting situations to fill that space. We once

heard a wonderful story about a mule that fell in a well in a South American country. Thefarmer had no idea how to save the mule, so he decided that he would fill the well up with

dirt in order to essentially bury the mule and put it out of its misery. The mule, however,

felt the dirt being thrown on top of him, and decided to shake it off and stomp on it. This

process caused him to rise higher and higher until he eventually reached the top of the well

and walked free.

ForgivenessForgive others and set yourself free. Every time you dwell on the negatives of

the past, youllget depressed because those bad moments will take hold of your present.

And when you do that, you tend to only manifest more of the same. So instead of

manifesting more negative feelings and situations, ask God to help you forgive those who

wronged you and experience what it is like to feel free!


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We hope that you found Born Freeextremely enlightening and the four pillars extremely

achievablewe know you can transform your life as we did! And as you begin to

implement these techniques and strategies in your life, youllbegin to love and approve of

yourself and youll reconnect to that amazing life-force power within youa power that is

the very essence of God. This transition is really a yellow brick road experience, and like

Dorothy, you will discover that you always had the power within you. It was only through

lifesdisappointments and fears that you never noticed what had always been within you.

As you continue in your journey, you will transform and grow into the amazing woman that

you were always destined to beone who is strongand one who is, most importantly,free!

In the end, its not between you and them, its between you and God.Mother Teresa


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Born Free Quick-Start Checklist

ABUNDANCE

Add an additional income source to your annual revenue portfolio

Get your legal papers in order

Calculate your net worth

If you are in litigation, mediate a settlement

Buy silver

Build Wealth and Give

BODY

Nutrition eat low-glycemic and anti-inflammatory foods

Detox to eliminate toxins from your system and get your digestive system working optimally

Drink half your body weight in ounces daily

Add a high quality nutritional supplement into your daily regime for optimal health and wellbeing

Exercise incorporate at least 20 minutes of exercise daily

Stimulate lymphatic drainage by drybrushing your skin, jumping on a rebounder and stimulating thebottoms of your feet with a tennis ball

MIND

Affirmations speak positive, affirming statements to yourself on a daily basis

Tapping use this technique to help clear emotional blocks from your bioenergy system

Vision Board create a beautiful vision board depicting your goals and dreams

Blessings Journal maintain a daily gratitude practice

Meditate daily to help put your mind in an expansive state to receive

Detach master the practice of detachment, stop trying to control the outcome and allow your life toflow

Change your thoughts meditate only on what you want, you literally manifest your thoughts

Declutter & Get Organized cluttered surroundings will clutter your mind and mood, move your lifeforward by getting rid of the things of your past

Get efficient make lists and learn to shop in bulk so that you use your time wisely

Time Strategy guard your time like liquid gold and spend at least 1 hour per day working on actionitems towards your annual goals

SPIRITUAL

Surrender surrender your life to Gods will in order to be in peace

Trust trust that all will be well and everything is exactly as it should be

Accept accept that everything you have been through was necessary in order for you to learn andgrowif you want to move your life forward, accept and let go

Forgiveness forgive others and yourself in order to set yourself free


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Born Free: From Devastation to Transformation

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