Please enjoy sober motivation and inspiration, beauty and fashion and much more in this month's Hola Sober magazine.
hola sober For the adventurous sober soul
UPGRADE YOUR STYLE Living an alcohol-free-life is the only way to upgrade your life SPECIAL HOLIDAY ISSUE 10+ TIPS FOR SOBRIETY
DRY JANUARY PROGRAM
MEET THE HOLA SOBER SISTERHOOD OF BADASS WOMEN LIVING LIFE TO THE FULL.
CAMINO-30
HAPPY
Holidays
To all of our readers and members of the Hola Sober Community, we wish you the most beautiful time this week.
lots of love Susan + Team Hola Sober
An tSéasúir BEANNACHTAI
Chun ár léitheoirí go léir agus baill de phobal Hola Sober, Nollaig Shona agus Athbhliain faoi Mhaise Daoibh.
lots of love Susan + Team Hola Sober
hola sober Susan Christina Creamer Susan Christina Creamer Gee E. Colette Louise Jennifer Bridgman Linda McGrath-Redmond Maria MacKenty Sophie Pelham-Burn Winnie T. Beth MT Lynn Wood Janey Lee Grace Lisa Hamil Editor + Publisher Creative Director Mental Health Columnist Tarot Columnist Columnist Columnist Columnist Nutritionist Columnist Columnist Columnist Columnist Wellness Columnist Wellness Columnist
Contributor Contributor
Agnes O Connell Hola Sober Sisters Iris Lisa Wilde Jordi V. Max, Noah + Samuel Susan + Lisa W. + Agnes Lisa Wilde Agnes Mary Irving Hola Sober Sisters Globally Deb, Judith, Gee + Colette
Hola Sober Office Dog Hola Sober Assistant Senior Tea Maker Senior Mood Booste rs Proof Readers Contributing Colour Writer Contributing Colour Daily Cheerleaders
There is NO REVENUE generated by advertisers as they support the sober community in a variety of ways. All columnists VOLUNTEER their precious time and talent to ensure your inbox is filled with colour, motivation, inspiration, and education. Hola Sober is an epic example of high-impact volunteering in the sober space and is led by my Madrid family's social impact investment in time, money, and tea.
HOLA SOBER | MADRID
CONTENTS
REGULAR FEATURES
Susan's Welcome Note Team Picks Beauty Fashion Hola Sober Kitchen
04
16
22
28
86
THE STORY OF ONE BY LINDA MCGRATH-REDMOND
ART PHOTOGRAPHY BY VALDIS PUTNINS
SOBER ROCK STARS
Jennifer Bridgman Janey Lee Grace Beth MT Linda McGrath Maria MacKenty Karen Laird
TAKING THE REINGS BY JENNIFER BRIDGMAN P. 64
44
74
56
60
70
86
YOU WEREN’T REALLY ONE? P. 66 BY BETH M.T.
INSPIRATION
Hola Sober Village Voices Hola Sober Art Tarot with Colette Louise CAMINO=30 Program
100
92
154
159
SHOULD WE ALL GO PLANT BASED IN 2024 P. 50
SHOULD WE GET TRACKERS? P.46
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i YOU ARE VERY WELCOME
Editor's note
Dear Sober Queens,
As we approach the end of another year, we want to take a moment to extend our warmest wishes to all of our readers and supporters and our fabulous members of the Hola Sober Community. The holiday season is a time of reflection, celebration, and togetherness, and it holds a special significance for those on the path to sobriety. For many, the holidays can be a challenging time, filled with temptations and triggers. However, it's also an opportunity to demonstrate the strength and resilience that sobriety brings. It's a time to cherish the moments spent with loved ones, deepening the bonds that have been strengthened through your journey of recovery. As we look ahead to 2024, we're excited about the possibilities and opportunities that the new year will bring. It's a chance to set new goals, embrace personal growth, and continue the remarkable journey of sobriety. Whether you're celebrating your first holiday season in recovery or have many sober holidays behind you, know that you are part of a supportive and caring community that loves you. In the coming year, Hola Sober Magazine remains committed to providing you with informative and inspiring content that will help you navigate the challenges and triumphs of your sobriety journey. We're here to offer guidance, share stories of hope, and celebrate the incredible strength within each of you. I am delighted to share this issue with you as it is a mix of my favourite pieces over the past five years and new fabulous articles! From the team here at Hola Sober Magazine, we wish you a joyful and peaceful holiday season. May 2024 bring you renewed determination, growth, and continued success on your path to lasting sobriety. Thank you for being a part of our community, and we look forward to sharing the journey with you in the year ahead.
Lots of love, not today lady, not today.
Susan Christina Creamer EDITOR + PUBLISHER Susan Christina Creamer
HOLA SOBER | MADRID
Hello Sobriety
HOLA SOBER | MADRID
Throughout this journey of life, we meet many people along the way. Each one has a purpose in our life. No one we meet is ever a coincidence. In sobriety, people and resources appear when we are ready. Wake the f*ck up, you are ready.
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before you
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HOLA SOBER PLEDGE
Today we dare not forget that we are the heirs of that first revolution; let the word go forth that the torch has been passed to a new generation of women. Let all who hear us speak know we will bear any burden to support our Hola Sober sisters on this journey. To all sisters on high, know we are here fighting a new fight as a new set of revolutionaries who will oppose all who stand in our path, to assure the survival and the success of our sobriety, at our very core this much we pledge.
HOLA SOBER | MADRID
SOBER and rocking it
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JAMIE
Jamie Lee Curtis is the actress with the coolest hair cut on the planet and this is ONE of the million reasons I love her as does my sober sister Lisa Fridge who looks like her! Jamie also has our 'thing' and I always enjoy reading about her sobriety and openness about 'our thing.' "Do you ask hotels to remove your minibar before you check in? Oh yes, I am a very careful sober person. When I work, if there are no recovery meetings available, I make them. I put a sign up by the catering truck saying, “Recovery meeting in my trailer.” - Jamie Lee Curtis (Image without permission from The New Yorker)
READ FULL ARTICLE HERE & THE NEW YORKER PIECE HERE
LEGEND
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SOBER and rocking it
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MARIAN
One of our favourite Irish writers is the wonderful Marian Keyes who said in a radio interview this summer "Addiction is not a moral failing or a weakness or self-indulgence or greed. I knew that it was an illness, in the way that, like diabetes. Nobody chooses it. And I was so proud of myself for getting well and I was also very proud of the fact that I was a young woman and that I was owning it." -Marian Keyes-
READ FULL ARTICLE HERE
LEGEND
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TEAM PICKS
Dec & Jan
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SUSAN'S PICK
I have tried so many different highlighters over the years and this summer I discovered SCULPTED by Aimee in Dublin with Linda and fell in love with it! You can give your complexion an effortless glow with this skin-perfecting pick-me-up. Simply dab this liquid highlighter onto areas that need brightening, boosting, or extra radiance. Using a brush or your fingertips, apply a small amount onto the very top of the cheekbones, down the center of the nose, under the brow bone, and onto the Cupid’s bow. Tap or buff with your brush to blend seamlessly.
SHOP NOW ➤
GEE'S PICK My pick this Christmas is a stylish bucket hat! I fully accept that I can be seen from the space-station but I don’t care about that!! I call it my happy-hat as it fills my early morning walks with joy. COS has combined a lime green hue with a textured ribbed-knit finish, this molded bucket hat is crafted from a blend of traceable mohair wool and recycled nylon with a touch of stretch. An effortless accessory for colder days.
SHOP NOW ➤
COLETTE'S PICK My pick this Christmas as I head into my fifth anniversary. Did I write that? Five years of complete freedom, friendship, and me- ness which I will mark with this beautiful Hammered sterling silver necklace with a rectangular pendant on brown kangaroo lace. I am going to get mine engraved with my sober date as it is a day and date that I am most proud of. To all of you, may the season bring joy and happiness to you.
SHOP NOW ➤
HOLA SOBER | MADRID
My pick this month is my new favourite Nappa Leather Biker jacket that brings me joy. It’s a Spanish brand that is called Massimo Dutti and I love their clothes which are priced at little over high street but great quality. Made from sheepskin leather. Nappa finish has a zip fastening. Notched lapel collar. Shoulders with buttoned tab detail. One buttoned flap pocket. Two zipped pockets. Lined and I feel cool, which is a rare event these days!!! LISA W. P I C K SHOP NOW ➤
I AGNES’S PICK This is ridiculous, but I love it. Because I am sober I treat myself to one ridiculous present a year and this is mine!! Inspired by one of the House’s most distinctive designs, the heart-shaped Return to Tiffany® handbags are crafted in supple leather and embellished with charm and chain link accents that nod to our iconic jewelry. Add a playful touch to every day with this crossbody bag. This is so cute and brings me joy!
SHOP NOW ➤
LINDA’S PICK
I love this brand of hair produccts and I love them even more when they are on sale!! The Noughty Christmas bundle kit is on sale for 33 percent off and includes a trio of bestselling moisture-boosting products. Providing a complete regime to restore moisture and prevent damage, this hair set contains the bestselling To The Rescue Moisture Boost Shampoo and Conditioner, Thirst Aid Conditioning & Detangling Spray, Detangling Shower Comb and Large Drawstring Bag.
SHOP NOW ➤
HOLA SOBER | MADRID
My product of the month is this Ninja DZ201 Foodi 8 Quart 6-in-1 DualZone 2-Basket Air Fryer with 2 Independent Frying Baskets, Match Cook & Smart Finish to Roast, Broil, Dehydrate & More for Quick, Easy Meals, Grey. You can fit a whole chicken in here, not a child, but a chicken which is a start! Happy holidays ladies! WINNIE T. P I C K
SHOP NOW ➤
TEAM PICK Whether it’s grandchildren or nieces or nephews or indeed adult children, we think these Koala Faux Fur Mule Slippers are a. wonderful addition to the breakfast table. They are comfortable flat and ridiculous what is not to like?! Happy holidays ladies x
SHOP NOW ➤
I love a bit of a smile in my bag and for me this little Coach purse has been the answer this month. December has been busy and a little crazy. In a world where alcohol spins all day and all night, my silver COACH purse is joyful to see when I pay for my coffee or zero beer. To me, it has become my essential Card Case In Silver Metallic that I neve knew I needed until I bought it as my sober annual treat. Five years and counting! AGGIE PICK
SHOP NOW ➤
HOLA SOBER | MADRID
@holasober
Hola Sober For those celebrating their first sober Christmas, congratulations, you rock! Truly rock!
CHECK OUT OUR INSTAGRAM
WINNIE'S TECH
I love a good pair of headphones for meetings and online events so that my family is not privy to my sober world and the people in it. Sony's flagship WH-1000XM5 noise-canceling headphones are now in their fifth generation, and that means a new, more elegant look to go with improved sound and noise-canceling
SHOP NOW ➤
The ones I presently use are Apple Air Pods and the new version The latest AirPods Pro come with USB-C and a revamped audio architecture but otherwise retain everything we loved about the previous generation for iPhone owners,
SHOP NOW ➤
We don’t drink so we can treat ourselves to high-ticket items with ease and for this reason, I suggest the Apple AirPods Max They're some of the most expensive wireless headphones on the market, but they are knock out. Admittedly you will look like you are landing an aircraft at Stansted Airport but who cares! These are amazing and will transport you to another land while listening. Read the full reviews on WIRED here .
SHOP NOW ➤
HOLA SOBER | MADRID
BEAUTY HOLA SOBER HOT PRODUCTS FASHION &
#1 SCULPTED BY AIMEE
NAIL POLISH HOT COLOURS
DEC 2023 JAN 2024
HOLA SOBER | MADRID
Housed inside its eco-conscious paper pulp case is a trifecta of Aesop's esteemed skin care essentials to care for the complexions of city-dwellers. The Parsley Seed Facial Cleanser (200ml) is ideally suited to those living in urban areas as it clarifies and protects from the ravages of free radicals, known to cause the deterioration of skin cells and lead to a gradual loss of elasticity. (From Cult Beauty) SHOP HERE ➤ AESOP PARLSEY SEED KIT - PRECIPITOUS
PURE DISTANCE WHITE PERFUME
ETSY SENSATIONAL NECKLACE
SHOP HERE ➤
SHOP HERE ➤
HOLA SOBER | MADRID
MIRROR WATER BALM SThis multi-purpose, protective balm can be used on any dry areas, where the rich, melting formula helps to hydrate the skin. RUB is key for your daily rituals and can be used on any dry areas of the body. Formulated with essential oils such as vetiver, cedarwood, Canadian black spruce and bergamot to help keep you grounded. Formulated for dry, normal skin. This formula is vegan and palm oil-free.
SHOP HERE ➤
RIMMEL has answered all our prayers by finally offering a plant-based polish in fabulous shades. A must-have for your summer wardrobe. From the website: "Our first clean makeup that works, no compromises. 100% vegan & kind to animals. Free from fragrance*, mineral oils, and animal-derived ingredients*. Vegan & clean plant-based formula that delivers on shine, gloss and rich pigment while still allowing your nails to stay healthy". KIND & FREE™ CLEAN PLANT BASED NAIL POLISH
SHOP HERE ➤
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CULT BEAUTY + TIKTOK SENSATIONS
SHOP NOW ➤ WOW Dreamcoat Hair Spray is one of the TikTok sensations of 2023 for a second year. Watch the video here
" Originating in K-beauty, slugging involves coating your (damp) face in an occlusive like Vaseline before bed. The product will act as a barrier, sealing moisture into the skin. If you can't commit to an overnight slug, try short-contact slugging, which only takes a couple of hours. The same principle also applies to hair, with oil – à la Bridgerton." - Culture Whisper
SHOP NOW ➤
SHOP NOW ➤
Maybelline is not jUST for the youthful among us - this mascara has rocked the lash world and is a 2022 winner with Jessie Public. Watch the video here
SHOP NOW ➤
SHOP NOW ➤
HOLA SOBER | MADRID
LIQUID BLUSH Selena Gomez really snapped when she created Rare Beauty, especially the liquid blushes. A little goes a long way with this product and it will blend seamlessly into your skin. It also comes in two beautiful finishes, radiant and matte. We stan! SHOP HERE ➤
SKIN BARRIER
You can't be on SkinTok without hearing how to keep your skin barrier happy. The one product that always pops up is SoonJung's 2x Barrier Intensive Cream. With its hypoallergenic and fragrance-free formula, it's the ideal moisturizer to hydrate sensitive skin.
SHOP HERE ➤
CONCEALER
FACE MASK
This $11 concealer serum from NYX is one of the latest beauty products to go viral on TikTok. The product is described as a “medium coverage concealer in a skin-care serum” with “easy, mess-free application.”
From what TikTok shows, it seems the oils and gunk that live in your pores are no match for this Caudalie Detox Clay mask. Made from clean ingredients, you can count on this mask to remove impurities from your skin without irritating it. If you don't believe the TikTok hype though, it also has great reviews on Amazon and Sephora.
SHOP HERE ➤
SHOP HERE ➤
HOLA SOBER | MADRID
MAC
SHOP HERE ➤
SHOP HERE ➤
BABYLISS CERAMIC ROLLERS
The hot roller revolution is happening on TikTok and it’s happening first. A staple of the 80s, heated rollers are one of the ways users are creating the fluffy, bouncy blow-drys that dominate style lists today. These Babyliss heated rollers are touted on TikTok as being the ones to purchase thanks to the quick heating time, hair protecting ceramic coating and variety of roller sizes. We couldn’t agree more.
SHOP HERE ➤
HOLA SOBER | MADRID
FASHION NEW LOOKS
NEW YEAR new look, your choice.
ASOS DESIGN heeled boots in red patent faux leather. This is ASOS DESIGN – your go-to for all the latest trends, no matter who you are, where you’re from and what you’re up to. Exclusive to ASOS
SHOP
.
ASOS RED BOOTS
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At Hola Sober Madrid we love a good black all-in-one This season, the COS womenswear team reinterprets classic tailoring codes through a modern lens. Crafted from RWS-certified wool-blend suiting cloth, this strapless jumpsuit is expertly tailored for a wide-leg fit with shaping darts and pressed creases at the front and back to define the silhouette. Belt loops run across the chest, emulating a waistband, and a discreet jet pocket adds the final touch. CLICK HERE (Image taken from website)
HOLA SOBER | MADRID
Treat yourself to these Gucci sunglasses and protect your eyes in the winter sunshine. How many women have you had coffee with on an outside terrace as they squint madly over their latte!!
CLICK here
(Image taken from website)
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Red Sequin Layer Pant Suit, Designer Woman Shiny Suit Jacket + Pant Set Casual/ Formal/ Party Gift for her
CLICK HERE
(Image taken from website)
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Wide-leg trousers and belted leather dresses (or coats) are some of the looks on the High Street this Autumn. We want to be comfortable and smart and COS has some fabulous pieces this month that meet that need for style and comfort. Waking up sober allows us to shine in our lives and although clothes do not make the woman, they certainly help! CLICK here + here (Image taken from website)
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CROC BAG
Croc Effect Bag from Mango which is smart and works with your Sunday best and jeans! (Image taken from website)
SHERPA JACKET
Sherpa Toggle jacket, eternally chic and effortlessly polished style, but make it cozy - this sherpa toggle jacket is an irresistibly soft finishing layer. Point collar. Toggle front. Long raglan sleeves. Front patch pockets. Lined. (Image taken from website)
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TEDDY BAG
Saint Laurent, Loewe and Stella McCartney have all got fuzzy teddy tote bags this season, but this Popski London bag will make you feel a million dollars for just £79. The Teddy Bag from Popski will bring fun to any outfit.
MADIGANS CASHMERE
The Frankie Cashmere Wrap is so light and beautifully handmade in a weightless, pure 1 ply 100% Cashmere. Lovingly made using a handflat knitting technique, the cashmere is hand felted to give it a beautiful finish and the stunning fringe detail adds intrigue to the edges.
(Image taken from website)
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COSY BOYFRIEND SHIRT
This is an oversized button-up shirt jacket with dropped shoulders, a patch pocket and a rounded hem. It’s made from Tna’s Cozy Fleece — premium, midweight fleece famous for its soft-brushed back, sueded face and cloud-nine cozy feel. The world's best. Vintage Wash look!
SHOP
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JOHNSTON COAT
SHOP JOHNSON COAT is one of the signature coats of this Parisian designer. With its perfect in camel and one of my favourite coats this season.
MARMONT CROSS BAG
Marmont matelassé leather super mini bag. Its softly structured shape and a flap closure. The Double G defines the line, a three-dimensional detail inspired by an archival design from the '70s. SHOP
HOLA SOBER | MADRID
Fashion in 2024 is witnessing a delightful resurgence of statement belts, and this trend is particularly gaining traction among the over-50s demographic. Statement belts have transcended their utilitarian function and are now celebrated as bold accessories that can transform any outfit. For the over-50s, statement belts offer a unique opportunity to express personal style and confidence. These belts come in a variety of shapes, sizes, and designs, allowing individuals to tailor their looks to match their personalities and moods. With their ability to cinch and define the waist, statement belts create flattering silhouettes, which can be especially appealing for those looking to accentuate their curves and maintain a sense of elegance. Whether paired with dresses, blouses, or oversized sweaters, these belts inject a touch of glamour and sophistication into everyday ensembles. Furthermore, statement belts can be versatile, bridging the gap between casual and formal attire. They add a sense of individuality and personality to outfits, making fashion choices exciting and empowering for those over 50. In 2024, statement belts are not just about holding up pants; they are about making a style statement. The over-50s are embracing this trend as a way to celebrate their fashion-forward spirit, proving that age is no barrier to embracing bold and trendy accessories. NEW YEAR NEW TRENDS
Love Winne T. x
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TREND ALERT
2024
Every spring season we like to report on the coat trends, and while the trench is always a staple, shiny fancy overcoats were also in abundance for 2024 Fountain of 30
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Fashion in 2024 is witnessing a delightful In the ever-evolving world of fashion, the theories of the element of surprise, the yin and yang, and the concept that opposites attract are becoming essential guides for creating stylish outfits in 2024. These principles not only inject creativity and excitement into one's wardrobe but also reflect the dynamic and eclectic nature of contemporary style. The element of surprise encourages fashion enthusiasts to incorporate unexpected elements into their outfits. It's about juxtaposing contrasting textures, colors, or styles to create visually stimulating ensembles. Pairing a structured blazer with distressed jeans or mixing high-end and thrifted pieces can result in a fashion that captivates and inspires. The yin and yang concept focuses on achieving balance and harmony in clothing choices. Combining soft and hard, light and dark, or masculine and feminine elements can create outfits that resonate with both depth and contrast. This concept allows for versatile and adaptable style expressions, catering to individual preferences and moods. The idea that opposites attract celebrates the power of contrast in fashion. It encourages experimenting with pairing items that might seem unconventional but ultimately complement each other. For instance, teaming a delicate lace top with rugged combat boots or a vibrant floral dress with edgy leather accessories can produce captivating and unforgettable looks. In 2024, these fashion theories are not just about dressing up but about crafting a visual story that is unique, expressive, and full of personality. They empower individuals to embrace the unexpected, find balance in their style choices, and celebrate the beauty of opposites coming together in the name of fashion. NEW YEAR NEW TRENDS
Love Winne T. x
TREND ALERT
METALLIC
METALLIC
Heavy Metallics are everywhere in 2024, with gold being the ‘it’ colour. We can call this trend “going for the gold”, in light of the Summer Olympics 2024 being in Paris this spring Fountain 30
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COFFEE Coffee has emerged as a cult beauty product, lauded for its natural exfoliation, anti-inflammatory, and antioxidant properties. It's a go-to choice for radiant skin, reduced cellulite, and healthier hair and scalp. This versatile ingredient has found its place in skincare routines, transforming the way we approach beauty.
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January kick start with the Coffee Body + Face Scrub Ingredients 1/2 cup fresh ground coffee (Fresh are best, but dry used grounds will work, too) 1/2 cup brown sugar 1/2 cup melted coconut oil or Olive Oil 1 teaspoon vanilla extract Instructions Mix 1/2 cup fresh ground coffee and 1/2 cup brown sugar. 1. Add 1/2 cup coconut oil into the coffee mixture and 1 tsp. vanilla extract. 2. 3.Mix until well combined. Gently rub the mixture over your body— avoid areas around the eyes. Leave it on for several minutes. Rinse thoroughly. (Be careful if using the scrub in the shower, as the oil can make the floor a bit slippery.) 4.
Who doesn't love a shot of decent coffee in the morning? The joy of drinking good coffee on a sunny terrace without a throbbing headache (hangover) never ceases to fill me with joy. As we navigated the 'home salon' through the pandemic, many women continued to create store cupboard magic for their beauty range. I have a bean-to-cup coffee maker and have found multiple ways in which I can use the coffee grounds in my life! They make a fantastic exfoliant and work to remove dead cells which helps rejuvenate and boost skin circulation. They can also be used to scrub your scalp before washing your hair (do not use on blond hair as it can stain -I'm good as I'm a redhead!) My husband is using them to feed some house plants that are flagging in the winter sunshine. To use coffee grounds as fertilizer, simply sprinkle them onto the soil surrounding your plants as they contain several key nutrients required for plant growth. Bowls can be set in the garden among your flowers as they as said to repel insets and bugs!
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AS you head into 2024 know thata your morning cuppa leaves can often leave you with coffee grounds that can be an effective addition to your beauty routine. Their natural properties make them a versatile beauty product that offers numerous benefits for the skin and hair. Exfoliation: Coffee grounds have a gritty texture that makes them ideal for exfoliating the skin. When gently massaged onto the skin, they help remove dead cells, unclog pores, and promote a smoother, more radiant complexion. Cellulite Reduction: Many beauty enthusiasts use coffee grounds as a natural cellulite treatment. The caffeine in coffee stimulates blood flow and can temporarily tighten and tone the skin, reducing the appearance of cellulite. Anti-Inflammatory : Coffee grounds possess anti- inflammatory properties, making them helpful for soothing irritated or red skin. They can be used as a face mask or added to skincare products to calm and reduce redness. Scalp and Hair Health: Coffee grounds can also benefit the scalp and hair. They help remove excess product buildup and dead skin cells, promoting a healthier scalp and potentially encouraging hair growth. Some people even use coffee grounds as a natural hair dye to add depth and shine to their locks. Anti-Aging: The antioxidants in coffee are known for their anti-aging properties. When used in skincare products, coffee grounds can help fight free radicals and reduce the appearance of fine lines and wrinkles. To incorporate coffee grounds into your beauty routine, mix them with other natural ingredients like yogurt, honey, or coconut oil to create masks, scrubs, or hair treatments. However, be gentle when using them on your skin to avoid causing any microtears. As with any beauty product, it's important to do a patch test to ensure you don't have any adverse reactions. Coffee grounds offer an eco-friendly and affordable way to enhance your beauty regimen while harnessing the benefits of nature's ingredients. Ladies, don't throw out your coffee grounds, Love Agnes xxx
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06:29
is a hangover free start to the new year with a decent cup of coffee in a quiet house. happiness
Should we all be asking for health trackers?
by sophie pelham-burn NMEDSCI, ANUTR
Integration Professionals
with
Healthcare
Should we all be asking for health trackers for Christmas? Personalised healthcare is the newest trend on the health block and for good reason. When it comes to health, wellness, and nutrition, our needs are as individual as our fingerprints. So it’s no surprise that health wearables are a huge and rapidly evolving business. From heart rate monitors, smart watches, tracker rings, and even continuous glucose monitors it seems as though the options are endless, but are they worth your time and money? Let’s take a look at some of the pros and cons. Pros: Fitness Tracking and Motivation Health wearables excel in encouraging physical activity by providing real-time feedback on steps taken, time spent in each exercise or heart rate zone, and various other exercise metrics. The gamification elements, such as setting and achieving goals, increase motivation for maintaining an active lifestyle. They generate a wealth of data that can offer valuable insights into our health trends, meaning users can identify patterns, set realistic health goals, and make informed decisions about lifestyle changes based on personalised analytics Health Monitoring and Early Detection Many wearables offer continuous health monitoring, including heart rate, heart rate variability (a measure of stress and recovery), sleep patterns, and stress levels. This allows users to detect irregularities early on, facilitating proactive health management and potentially preventing certain conditions.
Advanced health wearables can be linked in to various software platforms used by healthcare professionals and used to better tailor any health interventions. Through having access to wearable data when working with athletes I am better able to see when their recovery is poor, when we need to add more carbohydrates into training sessions, and even predict when they’re about to be poorly so they can back off their training schedules slightly! Convenience and Accessibility Wearables provide a convenient and accessible means of monitoring health parameters without the need for frequent visits to healthcare facilities. This accessibility is especially beneficial for people with chronic conditions who would otherwise need continuous monitoring. Cons: Accuracy and Reliability Arguably the biggest drawback of health wearables is their accuracy. We can’t make the right healthcare decisions if the data we’re basing those decisions on is wrong. The accuracy of health wearables varies massively, with different brands excelling in slightly different areas. Each brand has its own, very closely guarded, algorithms for working out secondary data (such as sleep patterns) from the primary data (the metrics they can measure, usually heart rate and variability, combined with activity from GPS data). For quite a few of my athletes, their resting heart rates were so low when they were sitting on the sofa that their smartwatches thought they were asleep, so any data about their sleeping times was
| AUGUST 2021 • HOLA SOBER |
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always wrong! Although that’s an extreme example, it’s always worth bearing in mind that no algorithm can account for all of our individualities, so any secondary data should always be taken with a pinch of salt. Dependency and Anxiety: Constant monitoring can lead to dependency on wearable devices, fostering anxiety when people are unable to access or use them. This dependency can, surprisingly often, result in an unhealthy obsession with metrics and potential stress related to meeting daily health goals. One particular aspect this seems to apply to is the number of calories burned per day. Privacy Concerns The collection and storage of personal health data raise significant privacy concerns. There's a risk of unauthorised access or data breaches, but there are also an increasing number of health insurance companies that are using the data to influence policy coverage and costs. For example, some companies will reduce insurance premiums for people who consistently do 10,000 steps per day. That’s great if your wearable is accurate but if, as in the example from my athletes, it's not interpreting data correctly, it could be a problem. Overall, health trackers and wearables can be a fantastic addition to our lives when used as an added extra to keep us motivated. The biggest drawback I see with clients is when they start relying on the data from the watch or tracker to dictate health behaviours more than how they feel. If your watch tells you that you had a great night’s sleep, but you woke up feeling crap, it’s ok to take it easy that day rather than attacking your to-do list full throttle just because your watch told you that you should be full of energy!
HOLA SOBER | MADRID
SOBERGLOW
commit to your daily sober pledge
dai ly inspiration emai l
daily exercise get fresh air embrace nature
sober girlfriend connections
sleep hygience
show up for yoursel f
we can do hard things
Release Date : YOU decide
Should we go all plant- based in
2024 Part I
by Sophie Pelham-Burn
4. Chronic Disease Risk Consuming a predominantly plant-based diet is associated with a decreased risk of chronic diseases, including type 2 diabetes and certain types of cancer. This is due to the phytochemicals and antioxidants present in plant foods having a demonstrated protective effect against cellular damage and inflammation. 5 . Culinary Creativit y: A lot of people I work with visibly wince when I say that vegetables should make up about half of your plate at most mealtimes. But it doesn’t need to be boring! I know full well the benefits of eating lots of vegetables, but you won’t find me sitting down to a plate of plain steamed veg any time soon. Including more plants in your diet can often encourage people to step out of a culinary rut and start experimenting with new ingredients, spices, flavourings, sauces, and cooking techniques. Encouraging more variety in our cooking is great news for our gut microbiome and all of the aspects of well-being that go along with it. Cons: 1. Plant-based doesn’t necessarily mean more healthy The focus on plant-based foods doesn't guarantee a healthy diet. Food manufacturers have hopped onto the plant-based trend and many of the foods that are marketed as healthy plant-based options are ultra-high processed foods, high in sugar, and full of additives and stabilizers that won’t do your gut health many favours. 2. Nutrient deficiencies Depending on your age, health history, and individual requirements, cutting out or heavily reducing your consumption of animal products may compromise your intake of certain essential nutrients such as iron, iodine, vitamin B12, and omega 3’s. It’s not an insurmountable problem, but possibly worth speaking to a nutritionist about if you’re planning to go significantly more plant-based.
In recent years, the spotlight on health and environmental concerns has sparked a surge of interest in plant-based diets. This dietary approach has garnered attention from health experts, environmentalists, and individuals seeking a healthier lifestyle. So should we all go plant-based? First things first, what does a plant-based diet mean? Whilst the phrase has been adopted by the vegan community, plant-based means a diet predominantly based around plant foods but including some animal products. There is no doubt that this dietary pattern has its merits for both our health and the health of the planet, but what are the pros and cons, and how far do we need to go to reap the benefits? Pros 1 . Nutrient-Rich Plant Powerhouses There is no doubt that a diet rich in plants can provide a wealth of essential nutrients. Fruits, vegetables, whole grains, legumes, nuts, and seeds deliver an array of vitamins, minerals, antioxidants, and dietary fiber that promote almost every aspect of well-being and gut health. 2. Heart Healthy Numerous studies have linked plant-based diets to improved cardiovascular health. The emphasis on foods like vegetables, fruits, whole grains, and healthy fats like those found in olive oil and nuts can help lower cholesterol levels, regulate blood pressure, and reduce the risk of heart-related issues. That, combined with reducing the consumption of saturated fats found in meat, contributes to these heart- protective benefits. 3. Weight Management A plant-based diet can play a role in weight management and obesity prevention. The high fiber content of whole grains, nuts, pulses, and legumes can help us feel fuller for longer, reducing the need for snacking between meals. Plant proteins also tend to have a lower energy density than their animal counterparts, meaning we can eat more of them without consuming more calories than our bodies need, which helps us stay in an energy balance.
3. Sustainability While a plant-based diet is undeniably more sustainable, the emphasis on certain foods such as avocados or exotic fruits can contribute to environmental concerns due to factors like transportation and resource use. The merits of a plant- based diet outweigh the drawbacks, especially if this pattern of eating is done with a critical eye out for ultra-processed foods masquerading as healthy. Benefits extend beyond personal health, and can also contribute to a more sustainable and compassionate world. Adopting a plant- based diet offers an approach to wellness that resonates with both individual and global well-being. But how far plant-based do you need to go to reap the benefits? We’ll delve into the details of that in Part II. In the meantime, if you would like to talk to a nutritionist about going more plant- based or any other aspect of your nutrition, please do feel free to reach out via my email listed below or my website. Adopting a plant-based diet offers an approach to wellness that resonates with both individual and global well-being. But how far plant-based do you need to go to reap the benefits? We’ll delve into details in Part II if this article! Keep reading! Email: sophie@pelhamburn- nutrition.com. Website: Pelham Burn Nutrition
Should we go all plant- based in 2024
Part II by Sophie Pelham-Burn
Eggs: The recommendation for eggs is around 2 small eggs per week. Similar to red meat, that is a much lower suggestion than in most health guidelines. Eggs are little nutritional powerhouses, so any significant reduction in intake needs to be balanced out by including nutrients such as choline, iron, and vitamins A and E elsewhere in the diet. Dairy: The diet suggests no more than 250 grams (8.8 ounces) of dairy per day or two average-sized pots of yoghurt. Legumes: Consume at least 75 grams (2.6 ounces) per day. These include beans, lentils, and peas. We should still be aiming for a protein source with every meal, so if we’re reducing our protein intake by having fewer animal sources, it’s a good idea to make sure you’re consuming enough plant-based proteins. When introducing beans and pulses to the diet it’s a good idea to do it gradually, to avoid any digestive discomfort. Whole Grains : Whole grains like brown rice, whole wheat, and oats should make up a significant portion of daily carbohydrate intake. The authors suggest aiming for about 232 grams (8.2 ounces) of whole grains per day, although that will depend significantly on your own health goals and activity levels. Nuts and Seeds: Incorporating nuts and seeds into your diet is encouraged, providing healthy fats, protein, and micronutrients. The recommended intake is about 50 grams (1.8 ounces) per day. Added Sugars : Minimise the consumption of added sugars, which can be found in sugary drinks, snacks, and processed foods. There's a strong recommendation to keep added sugar intake to a minimal amount; below 31g per day. Oils : Use healthy oils like olive oil and canola oil in moderation for cooking and flavour. The recommended intake is about 31 grams (1.1 ounces) per day.
In part one of this article we looked at what a plant-based diet means, as well as the pros and cons of adopting more of a plant-centric way of eating. But how far plant-based do you need to go to see the benefits? Do you need to go completely vegan? The short answer is no. You can eat in a way that is both healthy and sustainable for the planet whilst still including animal products if you wish. The planetary health diet is a dietary framework designed to promote both human health and environmental sustainability. It was developed by the EAT-Lancet Commission and provides specific recommendations for the intake of main food groups. Red Meat: Red meat, including beef and lamb, has a substantially higher environmental footprint than fish or poultry, and including high levels of red meat in the diet can be detrimental to human health too. Most people eating a traditional Western diet could do with reducing red meat consumption for health reasons, although the recommendations f rom the Planetary Health diet are to include no more than 14g per day or less, which would equate to a medium- sized steak every fortnight . This is significantly lower than recommendations that are based on our health outcomes, which are to limit red meat to no more than 70g per day, or 3 servings per week. Poultry and Fish: For those who choose to consume animal-based protein, the diet recommends around 200g of poultry and fish per week, which would be the equivalent of 2 average chicken breasts per week, and/or 2 large fish fillets. Most health guidelines suggest one of those portions of fish should be oily (salmon, trout, herring, mackerel, sardines) to ensure an adequate intake of Omega 3 fatty acids.
The planetary health diet promotes a flexible approach that can be adapted to cultural and regional preferences. Its primary goal is to provide a balanced, sustainable, and healthy way of eating while addressing the challenges of global food production and environmental conservation. The recommendations outlined above can help people improve their health and contribute to the well- being of the planet by reducing the environmental impact of their diet. Of course, as with any diet, it’s important to introduce any changes gradually, and when reducing our intake of certain foods we still need to make sure we’re getting those nutrients from other sources. If you would like to talk to a nutritionist about going more plant-based or any other aspect of your nutrition, please do feel free to reach out by emailing me or visit my website. Please let me know if you found me in Hola Sober as special rates will apply. Website: Pelham Burn Nutrition
TAKE A STEP
SOMETIMES THE SMALLEST STEP IN THE RIGHT DIRECTION ENDS UP THE BIGGEST STEP OF YOUR LIFE. TIPTOE IF YOU MUST, BUT TAKE A STEP."
NAEEM CALLAWAY
Sober Wisdom Vitamin N
not today lady, not today
Vitamin N
"What? You haven’t heard about vitamin N? Well then let me explain the importance of this vital nutrient known as nature. In my health coaching practice, I have been teaching my clients for decades the importance of communing with nature (Vitamin N) to support optimal health and well-being based on my gut instinct and personal experience. Because I found that spending time with nature is as critical for my physical, mental, and spiritual health as eating a proper diet, regular physical activity, and getting adequate sleep. It has been a pillar for more than thirty years in my management of health, stress, mood, and quality of life. Nobody had to tell me to do it, it just occurred innately. If I wane from this activity, then I suffer great consequences. So, I build it into my life naturally." - Cynthia Perkins M.D. Read Article in Full here
At the University of Michigan, researchers demonstrated that, after just an hour interacting with nature, memory performance and attention spans improved by 20 percent. In workplaces designed with Vitamin N or nature in mind, employees are more productive and take less sick times.
Here we are at the end of the year again. As the year draws to a close, I have selected some powerful pieces from the last five years of emails and my inbox or articles submitted.
I began in 2019 terrified and wishing the ground would open up and swallow me
HOLA SOBER | MADRID
Sober inspiration in abundance These classroom quotes or magazine pieces have been inspiring and enlightening. Women have shared stories of resilience, offered valuable insights, and provided a sense of connection to a community of like-minded women. Each word has been instrumental in my continued growth and recovery.
HOLA SOBER | MADRID
THE STORY OF
N
E
BY LINDA REDMOND
HOLA SOBER | MADRID
Eventually, it wasn’t even on the list. Although I couldn’t see it at the time, it was a very grave error on my part to neglect the golden ticket that was sobriety. I stopped going to sobriety meetings. AA was not the right fit and in Ireland of old, there were no other options available . I no longer made my daily promise or evening thanks. I wasn’t passing this gift on to others in the grip of addiction, as is the way in sobriety - you pass it on. The truth was I’d forgotten sobriety even was a gift! Life throws curve balls at us all, nobody escapes that reality. I lost loved ones, encountered trauma, grief, and pain in varying degrees, and throw in menopause, some empty nest syndrome and you have some serious issues to deal with. But throughout all of this, I never considered picking up a drink, not once. I was a hormonal mess, and depressed, but drinking wasn’t a thought I’d ever entertained until I did. Enter stage left that bitch, Moderation Marcus, a clever cunning witch, with her subtle whispers spinning in my head. How nice it could be, how inclusive it could feel to have just a couple of glasses of wine. After all, I’d handled every curve ball sober and a few glasses would take me out of the margins back in the fold of socialising. I wouldn’t feel so alone. I’d be fine and I would be the exception to the rule. These thoughts became bigger and bigger. The blunt reality is connection was what I was longing for, not alcohol. My mind was a raging turmoil and I had no sober space to help me unravel it so I caved and I went there . I turned my proudest achievement into my greatest regret. And we all know how the reality plays out - in no time at all alcohol had me bound and shackled again. In my delusional mind, I had reasoned if it didn’t work out, I’d just stop and the addiction brain told me, it would be easy and I could just flip a switch. How wine witch must have laughed and laughed because if she gets hold of you again, she’s holding tighter than ever before. I
There is a place in hell reserved just for me and I don’t have to leave my mortal body to go there; I simply have to pick up a drink and I’ll be there in no time. This I sadly know all too well as I have been down that hole not once, but twice. The first time was not my fault, I became addicted to an addictive substance that is alcohol, and my return journey to hell was all down to me…. Some weeks ago, I hosted my very first Hola Sober support group which is a closed meeting . It is both a gift and a privilege to take a seat in this sacred space and the desire to give the best meeting possible was uppermost in my mind. I was nervous and excited and had a list of ‘what ifs to share with Susan and Alex. Just be yourself and maybe share some of your journey was their advice and as I trust them with my life I did just that. The part of my journey that I chose to share was the piece that caused me the most horrendous guilt and shame, and we call it RELAPSE code word for hell. After sixteen whole years of being on the right side of the glass, I fell and when I fell, I fell hard. Back in 1999, my sobriety was my greatest gift and my proudest achievement and I was hugely grateful. I had finally thrown off the shackles of addiction to the alcohol that had both ruled and ruined my day-to-day life. Now I could finally be the wife, mother, sister, and friend that I was always meant to be. Real, authentic, and present. After the first year of adjustment, attending meetings, aftercare, making my daily morning promise, and grateful evening thanks, I finally found my feet in the sober world. I no more wished to return to drinking alcohol than I would to have my teeth pulled out with pliers and no anesthetic! Life was good, better than good, I saw everything with new bright eyes. My children were the focus of my world and sobriety became my natural way of being. The years passed and it gradually became something that I barely gave a thought to. I’d got this. It had long since stopped being a priority, and as time went on it went further and further down the list of things to take care of and nourish.
| AUGUST 2021 • HOLA SOBER |
HOLA SOBER | MADRID
THE STORY OF ONE
BY LINDA REDMOND
was trying to squeeze a genie back in a bottle and there I was, powerless yet again sitting in hell. This time it was all my own making. And I couldn’t believe how difficult it was to get out again. I was furious with myself, full of guilt and shame and regret that I’d ever gone there again. But I kept trying. I would have months of not drinking but I’d fall again and I knew I wasn’t sober (after all I knew how that freedom felt). It took me nearly four years to finally find the key . And the key was and always will be a connection. I found online modern recovery through The Luckiest Club sobriety support group and it was there I first met Susan Christina, a fellow Irish woman and the founder and fearless leader of what I call the Platinum sober space that is Hola Sober. Here with Susan and the leaders and all of my other strong, powerful, and brave sober sisters, I have my friends, finally, come home. And here I’ll stay for I have found my tribe and my greatest wish and now gift was to hold out my hand and help other sober sisters along and as a host, Susan has given me the platform to do just that. I have turned my greatest regret into a tool that I can and will use again and again as a truth that is foreboding and real and if it stops just one woman from making the same mistake, I rest easy on my sober pillow. A funny thing happened after I shared this part of my journey in a sober meeting, the shame died, right there and then . And so, I can finally be at peace, I was one of the lucky ones, not everyone makes it back to this sacred space of second chances. The gift of sobriety is one to be cherished and nurtured above all else always and for me, connection always will be the oxygen it needs to not just survive but to thrive. Lots of love Linda xxx
"Relapse is not part of recovery BECAUSE the next drink might kill you
AND
I knew I had another drink in me but I did not know whether I had another recovery in me."
HOLA SOBER | MADRID
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