Please read and enjoy your very own self-care book to help you factor this crucial element into your sober program.
hola sober For the adventurous sober soul PLEDGE-90
SELF CARE THIS SHOULD BE A
PHYSICAL
WE ARE ALL BETTER TOGTHER, SO LEAN IN AND ON. COMMUNITY
THE BODY HAS TAKEN A BATTERING SO LET’S BE KIND TO IT GOING FORWARD
PRIORITY ON YOUR SOBER JOURNEY.
Welcome This self-care aims to guide you towards prioritising self-care and self-love, while also fostering a healthy balance in your life. Your commitment to sobriety will benefit from having a structured self-care plan and recognizing the importance of carving out dedicated "ME-TIME" in your daily schedule. Trust me, asserting "not today, lady, not today" is empowered by adopting this perspective. Lots of love and start practising self care daily! Susan Christina Creamer
Hola Sober
SELFCARE IS CRITICAL WHEN
SOBER
BEAUTY FROM THE INSIDE OUT
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Self-care is a foundational aspect of sobriety, essential for maintaining physical, emotional, and mental well-being. When recovering from addiction, individuals often neglect their own needs, focusing solely on abstaining from substances. SELF CARE IS A PRIORITY IN RECOVERY such as meditation, mindfulness, or spending time in nature, can reduce stress and anxiety levels. Seeking therapy or counseling provides an opportunity to address underlying emotional issues and develop healthy coping mechanisms.
However, prioritizing self-care is crucial for long-term recovery and overall health. Firstly, self-care involves addressing physical health needs. This includes maintaining a balanced diet, staying hydrated, getting regular exercise, and attending medical check-ups. Proper nutrition and hydration support the body's healing process, while exercise promotes physical strength and mental clarity. Additionally, attending medical
Self-care also involves setting boundaries and practicing self- compassion. Learning to say no to obligations or situations that compromise one's well-being is essential for maintaining sobriety. Additionally, practicing self- compassion involves treating oneself with kindness and understanding, rather than self-criticism or judgment. Overall, self-care in sobriety is about nurturing oneself holistically— physically, mentally, and emotionally. By prioritizing self-care practices, individuals in recovery can cultivate resilience, reduce the risk of relapse, and enhance their overall quality of life.
appointments ensures any underlying health issues are
addressed promptly. Furthermore, self-care encompasses mental and emotional well-being. Engaging in activities that promote relaxation
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Self-care Quiz
There are no right or wrong answers; simply respond as you see fit and see what you discover about yourself. Score 2 points for each 'Yes', 1 point for each 'S / Sometimes' and 0 point for 'No'.
Yes
S No
I am up-to-date with my health check-ups I am happy with my physical fitness I eat well nutritionally most of the time I have plenty of sleep and feel well-rested I take regular breaks from my work I say "No" to others when I need to I have forgiven my past mistakes I know what I am passionate about I have things to look forward to in my life
1. 2. 3. 4. 5. 6. 7. 8. 9.
Your total score
What did you learn about yourself?
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MEDITATIONS
PLAY LIST
Usually, when people think of meditation, they think of sitting still on a pillow, eyes closed, legs crossed, fingers in "gian mudra" position (don't worry- I had to look that word up too- you know the position I'm talking about- where your index fingers touch your thumbs in an almost "A-OK we are now meditating" position.) However, meditation can be present in our daily tasks and activities, from cleaning to eating, walking or folding laundry. I hope you enjoy this meditation that has the added bonus of eating chocolate during it, because why not?! If you do not like chocolate, please feel free to pick a different treat to use and maybe substitute some descriptive flavors described. However you choose to use this one, I hope you enjoy it, Love Alex
Our sober support meetings are closed keeping the groups small and allow relationships to be fostered in a sacred space of trust. The host picks a song at the end to dance out and the zoom-room becomes a feast of women dancing in joy and freedom feeling empowered and positive going into their day or week. I started it believing ending a meeting on a dance is a fun, liberating thing to do as women together and our SPOTIFY Playlist includes songs we dance to. Some of our songs inspire us, we have songs that motivate and bring joy. The Hola Sober Sisters kindly submitted their favourite songs and we have a wonderfully eclectic mix of tastes and songs for you to enjoy! Please click and enjoy!
Alexandra Hartley-Leonard has kindly voiced meditations for all sober sisters to listen to and find grounding and calm.
Available on our website HERE CLICK here to listen on soundcloud.
CLICK here to listen to our play list
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Sober Wisdom emotional agility
not today lady, not today
Courage
You can't choose your desires, but you can choose whether to follow them or not. Between stimulus and response, there is a space and it is in that space our power to choose our responses. This means choosing things that fit with what we value in our life - and for women with our 'thing, ' it's sobriety. Emotional agility allows us to make the choices to support that goal above all else; which is straightforward, not today lady, not today. Healthy Choices
Choose courage over comfort. Abandon the idea of being fearless, instead face those fears. Fear is a normal emotion. Accept it and face it, don't deny it. Courage is recongising you are fearful but doing what is important to you. Choose courage over comfort in sobriety embracing new opportunities, rather than resigning yourself to a life of defeat at the hands of a glass.
Be Kind
The self- compassion can be difficult in early sobriety but is VERY important. Accept yourself with compassion, courage and curiosity as you do for others. You daily do it for your kids, your Partner, family and colleagues. Now do it for yourself - be kind to your mind, body and spirit this month. notion of
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Eat Kindly....
We must incorporate this into our recovery strategy. We know alcohol affects everything from our brain to our skin and all organs in between and we need to respect our bodies on the way back up the wine glass. The reality is that recovery is all about self-care and in order to break free of the wine years, we must focus on our own health and take all of the actions necessary to increase our chances of being successful at sober living. While the damage from our wine o'clock years can’t be undone overnight, a nutritious and wholesome diet can speed up the process. Eating properly will give you more energy, improve your immune system, and boost your mood.
During a recent conversation with a wonderful woman, I suggested she adopt a gentle approach to eating, considering her body had endured the effects of alcohol for a prolonged period. Now is the moment for rejuvenation and compassion, both inside and out. Initially, my focus in early sobriety was solely on abstaining from wine. However, as time passed, I became increasingly mindful of consuming a nourishing, balanced diet comprising wholesome, nutritious foods. I've discovered that maintaining a healthy diet not only enhances mood and sleep but also establishes a more consistent routine for anyone transitioning away from alcohol.
This week eat kindly as you say not today lady, not today.
Hola Sober
IS FOOD ADDICTIVE? by Sophie Pelham-Burn NMEDSCI, ANUTR
I hope you all had a wonderful Easter and enjoyed celebrating all things to do with new beginnings and springtime in the way that best suits you. I don’t know whether it’s a usual theme or whether I just particularly noticed it this year, but it did seem as though, with all the Easter chocolate around, I kept hearing people say how they’re addicted to chocolate or sugar. One person even mentioned that infamous mouse study, where the researchers gave the mice the option to choose sugar or cocaine and the mice chose the sugar, leading the journalists who reported on the study to conclude that sugar is even more addictive than class A drugs!! (Just to reassure you, that was not a very well conducted study, and the mice had been starved for 5 days before they were offered the choice between the sugar or cocaine. They were just being sensible mice going for the energy first. Nothing to do with addiction.) But it did get me thinking. As a nutritionist who graduated in the UK, we were always taught that food can’t be addictive any more than air or water can be. After all, you can’t really use the word addictive when it’s something you need for survival. Is that the whole story though? Whilst of course we do need food for survival we don’t need sugar, or any of the hyper-palatable, highly processed foods such as crisps, doughnuts, or basically anything that contains high fructose corn syrup. Could some foods be addictive, but not others? Functional MRI scans measure brain activity by detecting changes in blood flow to different areas of the brain, and what’s really fun about them is that you can have a group of people doing different tasks while being scanned and see how their brains respond, and which areas light up.
A group of researchers thought it would be a good idea to put some people into one of these scanners and give them different foods. What they found was that when they gave people chocolate cake the pleasure centres of the brain lit up like fireworks at a 4th July party. The participants gained a lot of pleasure from eating that cake!! However, when they repeated the experiment a few times, the pleasure diminished slightly each time. To get the same response as the first time, they had to keep increasing the portion size. As humans, we’re almost hard-wired to repeat behaviours that activate the pleasure centres of the brain. So the results of the chocolate cake study would suggest that maybe there is potential for some kind of behavioural addiction to some foods. Some further studies that have come out of America have also noticed a hormonal response to certain sugary foods too. Specifically, the neurotransmitter dopamine. Often referred to as a pleasure hormone, dopamine is more complex than that. It would be more accurate to describe it as the motivational aspect of reward-motivated behaviours. Anticipating any kind of reward increases dopamine levels in the brain, which is what then gives the feel-good factor. Even in the absence of a definite feel-good moment as a result of a particular behaviour, we still chase that dopamine hit though, so it’s no surprise that its levels in the brain are linked to most drugs and yes, alcohol. Even when we lack the feel- good factor and we know something is bad for us we still chase that reward. When we think of sugary or hyper palatable foods as being capable of moderating which areas of the brain light up in an fMRI scanner, or altering levels of dopamine in the brain, it certainly makes sense that some people feel as though they are addicted to them in both a
Hola Sober
by Sophie Pelham-Burn NMEDSCI, ANUTR IS FOOD ADDICTIVE?
behavioural and chemical way. It also, at least partially, explains the ongoing obesity epidemic in the Western world despite unprecedented access to information about what a healthy diet looks like; if lack of education isn’t the issue, maybe addiction pathways are partly to blame? (And poverty, lack of access to good food etc. of course). Simply saying ‘stop eating sugar’ is like saying ‘just stop drinking’ or ‘stop smoking, it’s bad for you’. Easy in theory, but bloody hard in practice! Although if you’re reading this magazine, you already know that. And speaking (or writing) as an ex-smoker, I know how it feels to break an addictive habit. It’s uncomfortable inner itchiness you can’t quite manage to scratch, and the one thing you know will do the job isn’t an option. So what do we do? We find another way to get dopamine. For a lot of women who’ve put down the wine glass, that means finding it through food, specifically sugary foods or refined carbohydrates. Other behaviours can do it too, such as scrolling through social media (Instagram and TikTok are specifically designed to activate your dopamine pathways and therefore keep you scrolling). Having said all that though, a lot of people are totally exempt from any kind of behavioural or chemical addiction when it comes to food, even chocolate and doughnuts. They can enjoy them, but it never becomes a ‘need’ and there are countless scientific papers and research articles which prove the point. So where do I stand on the question as an evidence-based nutritionist? Frankly, in this (very rare) instance, I don’t give a shit what the science has to say. I’m only interested in how you feel about it, and how you feel around certain foods.
Do you often feel out of control? Do you feel as though you could be addicted? If the answer to either of those is yes, that’s good enough for me. So what to do about it? Well, the first thing I would say if you’re newly sober is to give yourself a break. There are worse things to be addicted to. Then when you’re a bit further along in your sober journey it might be something to address. When you do feel ready it can help to prepare in advance. Cutting out sugar or ultra-processed and hyper-palatable foods overnight will mean you have a sudden drop in dopamine levels which will inevitably give us the uncomfortable inner itch again, and drive us towards whatever will give us the quickest dopamine rise. Often that means bingeing on the very foods we just tried to cut out. Instead, before you cut out the foods you feel out of control around, try listing a few alternative behaviours that also release dopamine or have a pleasure effect. Exercise of any kind, meditation, yoga, or pilates has all been demonstrated to raise dopamine levels. Playing with pets also releases both dopamine and the love hormone oxytocin! Then when you start restricting your intake of those trigger foods and your willpower starts to fade, go for a little walk, do 5-minute mindfulness meditation, or play with the dog. Any of your pre-prepared activities will help replace that dopamine and make it all the easier for your willpower to prevail. Over time a diet rich in whole grains, avocado, nuts and seeds, salmon, and other regular protein sources including eggs and dairy will all help your body produce and regulate dopamine. But while you’re waiting for those longer-term effects to kick in, it’s good to have some healthy alternatives.
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BY LISA WILDE SLEEP HYGIENE
After years of 'passing out' after wine o'clock, many women find it difficult to get their sleep patterns correct. Hormones can affect our sleep patterns therefore we should all be aware of the body clock's impact on our world before we BLAME sobriety for sleepless nights! " Paying attention to sleep hygiene is one of the most straightforward ways that you can set yourself up for better sleep. Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to ideal sleep hygiene. Every sleeper can tailor their sleep hygiene practices to suit their needs. In the process, you can harness positive habits to make it easier to sleep soundly throughout the night and wake up well-rested." Sleep Foundation We must give our bodies time to heal in early sobriety and obey our bodies' needs as we heal. Listen to your body clock and set this new year period as a time for you to address your sleep in sobriety. YOU must make it a priority as if you don't, you will sit here in one year lamenting your exhaustion and we all know what happens when overwhelm comes to visit, enter stage left Moderation Marcus and the feck-it button swings like a pendulum before us.
The world and his mother advise a multitude of solutions but they all pretty much agree upon a bedtime routine that is consistent and respected in sobriety. The reality is, that our grandmothers were right - go to bed at the same time every night and get up at the same time every morning. Get up at the same time every day . Soon this strict routine will help to ‘ set’ your body clock and you’ll find yourself getting sleepy at about the same time every night. Get enough early morning sunshine . Exposure to light during early waking hours helps to set your body clock. Stop all blue screen time which means put your phone away at least thirty minutes before you hit the sack. You can read a host of articles online, buy a million lavender oil sprays, change your bedsheets, and bathe before bed - NONE of which will work if you are still dancing with Moderation Marcus. In sobriety, you have a clear opportunity to re-establish great sleep hygiene routines and wake up refreshed and hangover-free. Alexandra Hartley-Leonard has recorded a SLEEP MEDITATION in the Hola Sober Hush Series which is FREE for download or listen to on our website.
You can listen to it HERE.
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Every Single Day PRACTICE SELF-CARE ways 5
DRINK SOME WATER FIRST THING IN THE A.M
WRITE DOWN FIVE THINGS EVERY DAY THAT DIDN'T TOTALLY SUCK.
MAKE A MENU FOR THE WEEK.
TAKE A NEW ROUTE TO WORK.
GET SOME SLEEP ALREADY.
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Mental Health Check TO PRACTICE ways 5
REACH OUT AND SEEK HELP FROM A PROFESSIONAL IF YOU ARE FEELING LOW.
STAY CONNECTED TO FRIENDS + FAMILY
USE DISTRACTION TO LIFT YOUR ENERGY
DO SOMETHING YOU LOVE OR COOK YOUR FAVOURITE MEAL.
DO AN ACT OF SERVICE TO LIFE YOUR SPIRIT.
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ROUTINE MORNING
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ROUTINE MORNING
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My favorite childhood memory was: About your story
I've always wished for:
My favourites song are:
My favourites food are:
My greatest fear is:
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List every adjective you've heard regarding yourself or believe about yourself. Who am I?
Now list every adjective you think you are, because you are not THAT person anymore.
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What makes you feel strong?
What gives you a sense of control?
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Take a look out your window...
What do you notice? LIST EVERY DETAIL! This is good brain exercise!
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Laughter is the most effective medicine
When was the last time you had a good laugh? What caused you to laugh? What TV show makes you laugh the most? Who in your family or circle of friends makes you laugh?
You'll feel silly, but fake a laugh for effect because studies show your serotonin levels with rise in 30 seconds.
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NOTES SPACE
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WORKBOOK
No. In the words of Shakespeare, Hamlet, Act 4,
Scene 6, line 92, no. SAID BY EVERY SOBER WOMAN WHO KEEPS ON THE JOURNEY
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REMINDER
With each new day, you have the chance to say not today lady, not today.
Okay
Hola Sober
INNER STRENGTH
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Benefits of Yoga
DISCOVER YOURSELF DISCOVER YOGA.
The inner strength cultivated through yoga practice extends beyond physical fitness, delving into the realms of mental and emotional resilience. Each pose, breath, and moment of stillness fosters a deep connection to oneself, tapping into the innate power within. The inner strength fostered by yoga emanates from the union of mind, body, and spirit. With each breath and movement, practitioners cultivate resilience, balance, and serenity. Yoga empowers individuals to face life's challenges with grace and courage, fostering a deep connection to inner wisdom and peace. Through the practice of yoga, one discovers their innate strength, resilience, and capacity for growth. Yoga teaches us to navigate challenges with grace, to find balance amidst chaos, and to cultivate a sense of calm amidst the storms of life. Through consistent practice, we learn to embrace discomfort, to surrender to the present moment, and to trust in our inner wisdom. Ultimately, the strength gained on the yoga mat transcends into everyday life, empowering us to face adversity with courage, to navigate uncertainty with clarity, and to live authentically from a place of inner resilience and peace.
YOGA IMPROVES STRENGTH, BALANCE AND FLEXIBILITY.
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“I awakened on Monday with the impression that I might have to get up and bang my head against the wall to get my heart started.” ― John D. MacDonald menu Available daily for those brave souls who say not today lady, not today. Hangover Free Start To Your Day K
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TREND ALERT
POTATO MILKS
POTATO MILK
Made from mixing boiled potatoes with the water they’re cooked in, apparently, it’s pretty good, especially with the addition of several other ingredients, including pea protein. DUG is potato-based milk available now in some European and Chinese locales. The reason for this concoction? DUG claims that it is 56 times more water-efficient than almonds, requires only half as much land as oats, and is free from the 14 most common allergens.
RECIPE TO MAKE AT HOME HERE
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Sober Wisdom Vitamin N
not today lady, not today
Vitamin N
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.
"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
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IS A IS A RADICALLY CREATIVE ACT. Meredith Bell
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PLANNING AHEAD & NOTES Charting your upcoming wellness voyage
PLANNING AHEAD: The beauty of planning isn’t in stringent schedules but in gently laying a path that guides, not dictates. As we peek into the upcoming week, let’s sketch a gentle map. Consider your intentions, goals, and self-care moments that you’d like to weave into your days. Remember, these aren’t rigid but flexible, ever-adapting to your journey’s ebb and flow.
NOTES: Your journey is uniquely yours, and every thought, every reflection, is a precious bead in your wellness necklace. Utilize this space to jot down any additional thoughts, feelings, or observations that fluttered through your being this week. Every word is a step toward deeper self- understanding and every reflection, a jewel in your mindful living journey.
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WEEKLY INTENTIONS + GOALS
WEEKLY INTENTIONS: Intentions are the soft whispers of our soul, gently guiding us toward our true north. Let’s hold space for these tender echoes, allowing them to shape our actions and choices in the upcoming week. List down what feels true and meaningful - perhaps kindness, presence, or courage. Allow your intentions to be light bearers, gently illuminating your path.
GOALS: Goals are gentle milestones that guide us toward our dreams, not with urgency, but gentle consistency. On the following page, we will set some SMART goals for the week ahead. These goals can relate to your wellness journey, personal growth, or professional development.
Remember, not today lady, not today.
Hola Sober
Weekly Reflection & Gratitude Journal
REFLECTIONS: Reflection is a window to observing our growth and understanding our challenges. As we stand at the week's end, let’s glance back, not with judgment, but with love and observation. Celebrate your victories, however small they might seem, and acknowledge the hurdles with compassion. What worked? What felt challenging? Pen down without self-critique, and let these words be your gentle guide toward understanding and evolving on this journey.
GRATITUDE JOURNAL: Gratitude is a gentle anchor in our moments of chaos and serenity alike. List down three things or moments from this week that sparked a flutter of thankfulness in your heart. It could be a peaceful cup of tea, a warm hug, a moment of clarity, or simply being here, in this moment. Every spark is significant, every gratitude, monumental.
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WEEKLY REFLECTIONS
WINS OF THE WEEK Celebrate your achievements, however small they might be:
CHALLENGES ENCOUNTERED Acknowledge any struggles or bottlenecks you faced:
LESSONS LEARNED Identify learnings that can be carried forward:
NEXT WEEK’S PRELIMINARY THOUGHTS Write down any early ideas or focus points for the upcoming week:
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DAILY CHECK IN
TODAY'S FOCUS What's your core focus today? Whether it's embracing calm, tackling a specific task, or practicing gratitude, define your focal point to navigate your day with clarity.
MOOD & ENERGY LEVELS Honor your emotions and energy without judgment. How did you feel today? Was your energy ebullient, serene, or perhaps a little low? All are valid and embraced here.
PHYSICAL ACTIVITY AND NUTRITION LOGS Your body is your temple. Record your physical activities and nourishment without critique, using this log as a gentle guide, not a rigid rulebook.
JOYFUL MOMENTS AND CHALLENGES Celebrate every sparkle of joy and acknowledge every hurdle. By recognizing both, we honor our journey’s full spectrum, learning and growing through every step.
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SELF-CARE CHECKLIST Self-care isn’t an act but a loving commitment to oneself. How did you cherish yourself this week?
Take a long bath
Engage in a hobby
Read for pleasure
Listen to your favorite music
Go for a long walk
Spend time with a loved one
Practice mindful meditation
Watch a light-hearted movie
Journal your thoughts
Pamper yourself
Try gentle yoga
Take a short nap
Cook a nourishing meal
Go for a swim
Visit a museum or gallery
Practice gratitude
Gardening
Attend a workshop or class
Paint or draw
Explore a new place
LIVE LIFE TO THE FULL
Hola Sober
is the new luxury OFFLINE
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DAILY PLANNER
DATE: S
S M T W T F
TODAY'S GOALS
MOOD:
WEATHER:
REMINDER TO:
TODAY'S APPOINTMENT:
TIME:
EVENT:
EXERCISE:
THINGS TO GET DONE TODAY:
TOTAL MINUTES:
TOTAL STEPS:
WATER INTAKE:
MEAL TRACKER: BREAKFAST: LUNCH:
TO CALL OR EMAIL:
MONEY TRACKER:
MONEY IN:
FROM:
DINNER:
SNACKS:
MONEY OUT:
FOR:
TODAY I AM GRATEFUL FOR:
NOTES:
FOR TOMORROW:
Hola Sober
DAILY PLANNER
DATE: S
S M T W T F
TODAY'S GOALS
MOOD:
WEATHER:
REMINDER TO:
TODAY'S APPOINTMENT:
TIME:
EVENT:
EXERCISE:
THINGS TO GET DONE TODAY:
TOTAL MINUTES:
TOTAL STEPS:
WATER INTAKE:
MEAL TRACKER: BREAKFAST: LUNCH:
TO CALL OR EMAIL:
MONEY TRACKER:
MONEY IN:
FROM:
DINNER:
SNACKS:
MONEY OUT:
FOR:
TODAY I AM GRATEFUL FOR:
NOTES:
FOR TOMORROW:
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Physical N E E D
1 2 3 4 5 6 7 8
SLEEP :
hours
Health Care
Nutrition
Breakfast
Annual Check-up for a month
1 2 3 4
Health Issue
Lunch
Doctor's Notes
Dinner
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Mental N E E D
Theraphy
Stress Reduction
BOUNDARIES
Saying no when you’d rather not do something
Not volunteering for extra work
Communicating needs directly to others
COGNITIVE ABILITIES
Take a Break
Learning something new
Day :
Playing brain games to improve concentration
Time :
Activity :
Reading
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BREAST AWARENESS CANCER
Hola Sober
CHECK YOUR BOOBS
IT'S TIME TO GET CHECKED FOR BREAST CANCER.
Hola Sober
HOLA SOBER CORE VALUES AND PRINCIPALS ARE CONTAINED IN TEN TENETS THAT GIVE A SOLID FRAMEWORK FOR SUSTAINED SOBRIETY AND LIFE
RECOVERY
2024
elieve B in yourself and all that you are.
WE BELIEVE IN YOU
HOLA SOBER
PLEASE NOTE I am not a professional designer, writer, or creator, I am a woman who drank wine and now talks about not drinking the aforementioned liquid, creating this magazine as a sober project FOR FREE.
If there are spelling or grammatical errors, cut me some slack as this is a FREE MAGAZINE made with love.
p.p.s This magazine would not be possible without the ENDLESS loving and financial support of my husband, and sons who are 100% behind me daily. To my best friends Judith and Deb, thank you for always being there when I need to talk shite. Your patience is endless.
www.holasober.com
| HOLA SOBER | Madrid | Spain | Sober Support Magazine | | Owner & Editor | Susan Christina Creamer | FREE | Volunteer Project
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