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24 Seven January 2022

24 Seven is a monthly, free magazine for personal growth, professional development, and self-empowerment. The approach is holistic, incorporating mind, body, soul, and spirit. As philosopher Francis Bacon said, “Knowledge is power.” Use this information to live your best life now.

24 Seven is a monthly, free magazine for personal growth, professional development, and self-empowerment. The approach is holistic, incorporating mind, body, soul, and spirit. As philosopher Francis Bacon said, “Knowledge is power.” Use this information to live your best life now.

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EDITOR IN CHIEF

Joan Herrmann

ASSOCIATE EDITOR

Lindsay Pearson

CREATIVE DIRECTOR

Matt Herrmann

GRAPHIC DESIGNERS

Chris Giordano

Andrea Valentie

Oliver Pane

CONTRIBUTORS

Rick Hanson, PhD

Mark Hyman, MD

Guy Finley

Gayle M. Gruenberg

Joan Herrmann

Linda Mitchell, CPC


FROM THE EDITOR

Three words that everyone fears hearing are, “You

have cancer.”

At 26 years old, Chris Wark heard those words when

he was diagnosed with stage 3 colon cancer. Chris had

surgery to remove a golf ball-sized tumor and a third of

his colon. His doctors recommended a rigorous course

of treatment, which included chemotherapy. But after

surgery, instead of the traditional chemotherapy, he

decided to forego their recommendations and radically

change his diet and lifestyle in order to promote health

and healing in his body.

I recently had the opportunity to speak with Chris. In

our conversation he described his healing journey and

he shared the strategies that he and many others have

used to heal cancer. These strategies include adopting

the beat cancer mindset; radical diet and lifestyle

changes; mental, emotional, and spiritual healing; and

advanced integrative therapies.

Chris is the author of Chris Beat Cancer and Beat

Cancer Kitchen.

Listen to my conversation with Chris:

www.cyacyl.com/shows/chris-wark

— Joan Herrmann


CHRIS WARK

ISSUE NO.135


INSIDE THIS

ISSUE

EAT HEALTHY ON A BUDGET

BY MARK HYMAN, MD

PAGE 12

OPEN YOURSELF TO THE PRESENCE

OF THE ASCENDING SPIRIT

BY GUY FINLEY

PAGE 18

HOLD WANTS LIGHTLY

BY RICK HANSON, PHD

PAGE 22

ON THIS MONTH’S

COVER

AT 26 YEARS OLD, CHRIS WARK WAS DIAGNOSED

WITH STAGE 3 COLON CANCER. HE HAD SURGERY

TO REMOVE A GOLF BALL-SIZED TUMOR AND A THIRD

OF HIS COLON. BUT AFTER SURGERY, INSTEAD OF

THE TRADITIONAL CHEMOTHERAPY, HE DECIDED

TO RADICALLY CHANGE HIS DIET AND LIFESTYLE IN

ORDER TO PROMOTE HEALTH AND HEALING IN HIS

BODY. CHRIS DESCRIBES HIS HEALING JOURNEY

AND SHARES THE STRATEGIES THAT HE AND MANY

OTHERS HAVE USED TO HEAL CANCER. THESE

STRATEGIES INCLUDE ADOPTING THE BEAT CANCER

MINDSET; RADICAL DIET AND LIFESTYLE CHANGES;

AND MENTAL, EMOTIONAL, AND SPIRITUAL HEALING,

AS WELL AS ADVANCED INTEGRATIVE THERAPIES.

CHRIS IS THE AUTHOR OF CHRIS BEAT CANCER AND

BEAT CANCER KITCHEN.

LISTEN TO THE CONVERSATION WITH:

www.cyacyl.com/shows/chris-wark

CLOSE THE STABLE DOOR BEFORE THE HORSE BOLTS

BY JOAN HERRMANN

PAGE 26

21 DAYS TO A POSITIVE MINDSET

BY LINDA MITCHELL

PAGE 28

ORGANIZING YOUR DIGITAL FILES

BY GAYLE M. GRUENBERG

PAGE 32

24 SEVEN MAGAZINE



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ISSUE

NO.135

JANUARY

2022

E AT

HEALTHY

ON A

BUDGET

Knowing full well we are short on time and often money, fast

food manufacturers and grocers lure us into convenient,

heavily processed meals that take a toll on our waistline, our

overall health, and believe it or not, our budget.

Written by Mark Hyman, MD


W

With our busy lives, these

temptations seem so much easier and affordable

than cooking. Between our never-ending to-do lists,

demanding jobs, children’s busy schedules, and perhaps

less-than-stellar skills in the kitchen, cooking seems to

slide down to the bottom of our list of priorities.

Unfortunately, we’ve now raised several generations of

Americans who don’t know how to cook. And it’s killing

us.

The food industry wants us to believe that cooking is

difficult, time-consuming, inconvenient, and expensive.

They’ve brainwashed us to believe that we “deserve a

break today.”

Nonsense. You can eat well for less money by making

simple, whole, fresh food. In fact, a simple dinner for a

family of four consisting of roast chicken, vegetables, and

salad can cost about half of what dinner at a fast food

restaurant would.

The Expensive Cost of Cheap Food

When people tell me they cannot afford organic

produce or healthy cuts of meat, I ask them to consider

the gargantuan markup of many convenience foods.

Manufacturers package them in “value-priced jumbo

sized” containers and grocery stores promote them with

price cuts to create the illusion we are getting value.

When people tell me eating healthy is expensive, I ask

them to factor in what they spend on designer coffees,

bodegas, grab-and-go meals, and other conveniences

that might spare them a little time but at the expense of

their health.

Relying on inexpensive, overly processed food is

tempting given our demanding lives and schedules, but

the cost is quite large.

Feasting on the sodium, fat, and sugar bombs disguised

as food can lead to serious diseases that cost hundreds of

dollars in doctor’s visits and prescription drugs. Chowing

down on these things make us sick and sluggish, resulting

in less productivity. When we feel crummy, it ripples into

other areas of our lives. We have less patience for our

loved ones, for instance, and less energy to work or enjoy

ourselves.

In the bigger picture, that “value menu” is anything but

a value.

You Don’t Need to Spend Half Your Paycheck to Eat

Healthy

Even if time and money aren’t on your side, you

can still eat healthy. This is one of the most common

misconceptions I hear. I understand the challenges of

trying to eat well with limited financial resources, limited

time, or both. But you don’t have to be rich or retired to

eat well and take care of yourself.

Dispelling 3 Healthy Eating Myths

The food industry spends billions of dollars each year

and has become incredibly crafty at convincing us that

sugary, processed foods are a real value. Let’s look at

three of their myths and consider the truth about eating

healthy.

1. Healthy food costs more. Research shows eating

healthy, whole, real food isn’t necessarily more expensive

than eating junk food, fast food, processed foods, or

convenience foods. In fact, the top four things purchased

in supermarkets are all drugs: sugar, caffeine, nicotine,

and alcohol! If you give up those “drugs,” your grocery

bill will go down dramatically.

2. Healthy food is hard to find. You don’t have

to shop in a gourmet food store, a health-food store, a

farmer’s market, or eat only organic to eat well. There are

plenty of healthy foods right in your local supermarket.

Just shop around the outside aisles of the store. Another


convenient way to access healthy food is online.

3. Healthy food takes lots of time to prepare. You

don’t have to spend hours cooking complex meals to eat

well. Good quality, fresh food is easy to prepare and enjoy

once you learn how.

10 Strategies to Eat Well on a Budget

Ultimately, it is up to us to take control of our kitchens

and our lives. The most radical message we can send the

food industry – which considers money, not our health in

regard to its bottom line – is to prepare our own meals,

make the best food selections within our budgets, and

reclaim our health.

This does not mean turning bargain food shopping into

a second hobby. We are all overworked, overstressed, and

overtaxed. Most of us don’t have time to scrupulously

compare store prices or cut coupons.

Even so, there are ways of making choices that work

within our resources. Here are 10 ideas based on how I

save time and money and create better health for myself.

1. Keep a journal. This might be the most eye-opening

experience you will encounter to better budget your time,

resources, and money. For just one week, keep a journal

of every cent you spend and how you spend every hour of

the day. Think of money as your life energy. It represents

your time in physical form. How do you want to spend

this life energy?

2. Choose three things that give you more money. For

example, don’t buy that $2 coffee every day — that’s $730

a year! Likewise, you might find yourself gravitating

to the vending machine daily. You can put that money

towards much better use.

3. Buy in season. You will almost always get fresher

produce, probably locally grown, for less money, when it

is in season.

4. Learn the dirty dozen. Not everyone has the budget

to buy 100 percent organic, but the more you can, the

more you will avoid GMOs and have better health.

5. Frequent discount grocery stores. Search out cheaper

sources of fresh, whole foods in your neighborhood. My

top choices are stores like Trader Joe’s and shopping clubs

like Costco or Sam’s Club, where you can buy vegetables,

olive oil, fruits, nuts, canned beans, sardines, and salmon

at much lower prices than regular supermarkets or other

retail chains.

6. Think about joining your local food co-op. Co-ops

are community-based organizations that support local

farmers and businesses and allow you to order foods and

products in bulk at just slightly over the wholesale price.

This takes a bit of advance planning but will save you

money.

7. Join a community-supported agriculture program.

Buy direct and cut out the middleman.

8. Keep some basics on hand. Develop a repertoire

of cheap, easy-to-prepare meals. Have the ingredients

available at home at all times so you don’t get stuck

eating food that doesn’t make you feel well or help you

create the health you want. This takes planning but is

well worth it.

9. Create a “potluck club”. Have coworkers share the

responsibility of making lunch for the group once a week

or every two weeks. No more buying lunch out, and you

get to eat real, whole fresh food and only have to cook

a few times a month. Or create a “supper club” with a

group of friends; rather than go out to dinner, once a

week or once a month rotate dinner parties at one

another’s homes. You will build community and health

at the same time.

10. Order staples online. Why pay retail for healthy

kitchen staples like turmeric, coconut oil, and almond

butter?

About The Author

MARK HYMAN

Mark Hyman, MD, is a practicing family physician and an

internationally recognized leader, speaker, educator, and

advocate in the field of Functional Medicine. He is the founder

and director of The UltraWellness Center, the head of Strategy and

Innovation of the Cleveland Clinic Center for Functional Medicine,

a 14-time New York Times bestselling author.

To Learn More Visit:

www.drhyman.com



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January 2022 Issue

Open Yourself to the Presence

of the Ascending Spirit

Written by Guy Finley

W

We have an innate need to rise

above ourselves, to open ourselves to higher influences.

Our present condition is imagining what we need to

do in order to get above ourselves, never seeing that

whatever we imagine belongs to our past, to something

known. In a manner of speaking, it belongs to the very

earth - the body of ideas and social values, morals,

traditions, religious icons - all those things that seem to

lift us, but in truth sit beneath us and drag us down into

their world, into tension and further division.

You are, whether you see it or not, in a constant state of

tension. There’s always something that has to be fought

with and overcome. And the mind doesn’t discern. It can

be fighting with its past. You can be tense because of

relationships that have been gone for 50 years, but you

don’t know it because the mind calls up an image, imbues

it with the sensation and emotion from the experience,

and then puts you in a struggle to try to free yourself

from it, which is tension.

And every effort to free yourself using your mind is

doomed to fail. It has to fail because you’re creating the

bars of the prison through the activity of trying to liberate

yourself. You make tension when you want to triumph

over what you think you are.

Is it possible, at any moment (which is right now) to

be aware of tension in yourself, and in that awareness of

the tension, to be aware of the ascending spirit of higher

influences whose presence is always present in you?

Any time that you bring your awareness into the whole

of that tension and deliberately relax yourself from it, it’s

just like an air balloon. You can sense the ascending spirit

when you give your full awareness to releasing yourself

from the fixation you have with your tension. The release

of the tension opens the door for your awareness of this

ascending movement in you.

Here is an exercise. Ask yourself this question: If

I’m tense and I don’t know it, who am I? Where is my

attention? Who has my attention? And for what is it

being used if I’m tense and negative?

Purses used to have strings that you’d pull on to close

the mouth of the purse. That’s exactly what tension

does. It closes the purse string to the Divine. The purse

of possibilities is closed off. Would you ever do that,

consciously? Never. Yet, that’s exactly what happens.

That tension blinds us to the possibility of being

present to the ascending spirit, the ascending force, the

little part of us that wants to rise. Our awareness in the

moment of tension is the invitation for an ascension that

cannot be brought about any other way.

About The Author

GUY FINLEY

Guy Finley is an internationally renowned spiritual teacher

and bestselling self-help author. He is the founder and

director of Life of Learning Foundation, a nonprofit center

for transcendent self-study located in Merlin, Oregon. He

also hosts the Foundation’s Wisdom School — an on-line selfdiscovery

program for seekers of higher self-knowledge. Guy

presents two free talks each week via GoToWebinar. Each talk is

followed by an open Q&A session.

To Learn More Visit:

www.GuyFinley.org/online



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ISSUE NO.135 JANUARY 2022

HOLD

WANTS

LIGHTLY

Written by Rick Hanson, PhD


G

Getting caught up in wanting

– wanting both to get what’s pleasant and to avoid what’s

unpleasant – is a major source of suffering and harm for

oneself and others.

First, a lot of what we want to get comes with a big price

tag – such as that second cupcake, constant stimulation

via TV and websites, lashing out in anger, intoxication,

over-working, or manipulating others to get approval

or love. On a larger scale, the consumer-based lifestyle

widespread in Western nations leads them to eat up –

often literally – a huge portion of the world’s resources.

Similarly, much of what we want to avoid – like the

discomfort of speaking out, some kinds of psychological

or spiritual growth, standing up for others, exercising,

being emotionally vulnerable, or really going after one’s

dreams – would actually be really good for oneself and

others.

Second, some wants are certainly wholesome, such as

wishing that you and others are safe, healthy, happy, and

living with ease; it’s natural to want to give and receive

love, to express yourself creatively, to be OK financially,

to be treated with respect, to make a big contribution, or

to rise high in your career. And many things in life are

pleasurable – some of my personal favorites are morning

coffee with my wife, walking in the wilderness, watching

the SF Giants win the World Series last year, seeing kids

flourish, writing these JOTs, and laughing with friends

at dinner.

But even with wholesome wants and pleasures, trouble

comes when we get driven about them – grasping after

them, insisting that they continue, craving and clinging,

taking it personally when there’s a hitch, getting pushy,

or staying in a tunnel with no cheese. The art is to pursue

wholesome desires with enthusiasm, discipline, and skill

without getting all hot and bothered about them – and to

enjoy life’s pleasures without getting attached to them.

For even, the most enjoyable and fulfilling experiences

always end. You are routinely separated from things you

enjoy. And someday, that separation will be permanent.

Friends drift away, children leave home, careers end,

and eventually, your own final breath comes and goes.

Everything that begins must also cease. Everything that

comes together must also disperse.

Given this truth, grabbing after or clutching onto the

things we want is hopeless and painful. To use an analogy

from the Thai meditation master Ajahn Chah: if getting

upset about something unpleasant is like being bitten by

a snake, grasping for what’s pleasant is like grabbing the

snake’s tail; sooner or later, it will still bite you.

Therefore, holding wants lightly is helpful in everyday

life, bringing you more ease and less trouble from your

desires, and creating less trouble for others – even

across the world. And if you take it all the way to its end,

holding wants lightly is a powerful vehicle for liberation

from all of the suffering rooted in desire.

About The Author

RICK HANSON

Rick Hanson, Ph.D., is a psychologist, Senior

Fellow of the Greater Good Science Center at UC

Berkeley, and New York Times best-selling author.

To Learn More Visit:

www.RickHanson.net


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January 2022 Issue

Close The Stable Door

Before The Horse Bolts

Written by Joan Herrmann

D

Does this sound familiar?

You’re having a particularly stressful day

and someone does something that you

perceive to go against your belief or what

you are trying to accomplish. Rather

than finding out the facts or taking time

to cool off, you immediately pick up the

phone and call the person or compose a

less than friendly email. Then, minutes

after your knee-jerk reaction, you are full

of regret and wonder how you are going

to rectify the situation.

Don’t worry, we’ve all been there. In the

not too distant past I was probably one of

the most impetuous people you will ever

meet. I had to address every situation in

a flash, usually without much thought to

the facts or the consequences. I was an

emotionally charged individual.

I like to believe that I am becoming finer

with age, just like wine, but the reality is

that it took many knock downs for me

to finally learn the lesson. Situations

don’t have to be addressed immediately.

It is OK to take time to review the facts,

analyze what happened, and to breathe,

calm down and think rationally. No good

decision is ever reached during a highly

emotional state.

Any impulsive reaction usually, at

some point, requires a cleanup action,

when you must apologize and try to

repair the damage. In some cases, the

wounds are too deep.

My advice? Practice patience. Create

a plan for these types of situations. Try

taking a walk around the block a few

times to cool off. Call a friend. Write a

note or email and then trash it. Think

before you speak. Assess the situation to

gain clarity. Get the facts.

It’s not always easy but remember

there is no point to closing the stable

door after the horse has bolted. Learn to

keep the door shut before the horse gets

out; it will lessen the amount of manure

that must be cleaned up later.

About The Author

JOAN HERRMANN

Joan Herrmann is the creator of the

Change Your Attitude…Change Your

life brand and host of the radio show

and podcast, Conversations with Joan.

She is a motivational speaker and the

publisher of 24 Seven magazine.

To Learn More Visit:

www.JoanHerrmann.com



21 Days To

A Positive

Mindset

Written by Linda Mitchell

I

It’s easy to let

disappointments, frustrations and daily

struggles alter your overall mindset. When

things go in every direction except the one you

want, it’s easy to get discouraged, however,

remember that struggles and obstacles are only

temporary. Look at each challenge as a steppingstone

to future success. This 21-day plan will

help you develop a positive mindset so giving

up won’t be an option for you!

Want to be like most high achievers?

Eliminating negative thinking is a prerequisite.

You can achieve a changed mindset in as little

as 21 days; and don’t be surprised to learn that

all the tools you need are already within you.

This plan will help you cultivate and expand


the necessary skills. Commit

to making these important

changes for 21 days:

Confront

your

disappointments. Avoid

sweeping them under the

rug, even if you’d rather not

face them. When you ignore

disappointments, feelings

linger, and unhealthy patterns

develop. What you resist

persists and often pops back

up at the most inopportune

times, so allow yourself to

fully feel the disappointment

and you’ll likely find it’s

more manageable than

expected. Find solutions or

a way to pivot your plan and

keep going. You owe this

to yourself. Resist allowing

disappointments to diminish

the joy of other achievements.

Reflect on your

achievements. Spend a few moments each day

acknowledging your successes including the

smallest ones you can think of. Remember, the

greatest architectural structures begin with

small pieces of stone. Celebrating large and

small accomplishments daily creates a solid

foundation for future victory and attracts more

success and positivity into your world. Begin

by noticing how many little things cause you to

smile each day. Those small accomplishments

add up, even if the impact doesn’t seem farreaching

in the moment.

Center yourself spiritually. Spiritual balance

is important to creating inner peace. This

leads to positive attitudes and enjoyable days.

When you’re at ease with what’s happening

in your life, it’s harder for difficulties to take

control. Stay in the present moment and avoid

ruminating over past events or worrying about

future possibilities. Daily spiritual practices

keep you grounded and sane in unpredictable

times. It’s what allows you to be more accepting

of situations even when you don’t like them.

Discover which practices feel best to you

(meditation, prayer, journaling, yoga etc.) and

reserve even a brief time each day to sit in

stillness to connect with your inner self. Pay

attention to the wisdom that comes up. Allow

all emotions, thoughts, feelings and inspirations

to be received. Each has a message and purpose

and may even help you attain emotional healing.

From The Story

“When things

go in every

direction

except the one

you want, it’s

easy to get

discouraged.”

Surround yourself with positive people who

support and uplift you. These influences help

nurture your new mindset. Having friends and

family around can remind you of how beautiful

life can be. Their support makes a world of

difference so make a special effort daily to

connect with people who bring out the best in

you.

Visualize your goals and desires coming to

fruition. This is time well spent. What we focus

on expands! The more you visualize what you

want – rather than focusing on the problem –

the more positive you’ll feel. As a bonus, this

practice helps rewire your brain for success and

accelerates the transformation of desires into

physical reality.

You’re only as successful as the effort you put

into making positive changes so intentionally

focus on these adjustments every day for 21 days.

It takes that long to initiate habits, whether good

or bad. Your aim is to form positive habits and

use them to cultivate a peaceful, contented and

fulfilling life.

By day 22, you’ll realize how much you enjoy

and yearn to continue everything you practiced

for the last three weeks. You’ll likely want to

expand your new principles of positive living.

That’s when you know you’ve transformed into

a positive thinker with all the promise in the

world!

About The Author

LINDA MITCHELL

Linda Mitchell is a board-certified coach,

speaker, intuitive healer and LMT. She

empowers people who are stuck, overwhelmed

or desiring change to release their fear, gain

clarity, balance and freedom as they move

through life’s challenges and transitions and

step into their next meaningful role.

To Learn More Visit:

www.LivingInspiredCoaching.com


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ISSUE

NO.135

CULMINATION

JAN

2022

ORGANIZING

YOUR

DIGITAL

FILES

Written by Gayle M. Gruenberg, CPO-CD ®


L

Let’s face it, life is becoming

increasingly electronic. Humans have even grown a new

appendage: a digital device. Our devices enable us to always

be connected to one another, in constant communication

with our colleagues and families. They have erased what

was once known as patience and replaced it with an

urgent need for the right now. We can’t stand the idea of

waiting or searching for something. We’re used to getting

instantaneous information at the push of a button or voice

request. We maintain that time is money. So in order to

find what we need in seconds and share information with

interested parties, it’s essential to keep our digital files

organized.

Not everyone knows how to do that. Here is guidance for

creating an organized digital file system.

If you’re used to a physical paper-management system,

think of your digital system as an electronic file cabinet,

with a similar hierarchy of categories. The cabinet is the

main unit that contains your files. Most operating systems

come with a built-in “cabinet,” a folder that may be called

“documents,” “my documents,” or “my drive.” This is the

base of your system, where all of your files will live. If your

system were a tree, this would be the root.

Within a file cabinet there are drawers. I recommend

assigning one main category of information to a drawer.

For instance, one drawer can be for business files and one

for personal files. In your digital system, you would create

one folder within the main “documents” folder for each

category: one for business and one for personal. Using the

tree metaphor, this would be the trunk.

Each drawer of a file cabinet holds hanging folders. These

are the sub-categories of the business and personal main

categories. In the business drawer, there may be folders for

financial, human resources, and marketing. In the personal

drawer, you may have folders for family history, medical,

and recipes. The same sub-categories can be created

digitally. These would be the branches of the tree.

In the hanging folders of a cabinet there are file folders

for topics within the sub-categories. The financial hanging

folder in the business drawer may hold files for accounting,

insurance, and taxes. In the personal drawer, there may be

a medical file for each family member. These would be the

leaves of the tree.

Some words of advice:

Keep it simple and think in broad strokes. Limit the

number of main categories and sub-topics to as few as

possible, preferably between five and seven. Make a list

of your topics and subtopics (in an outline or using sticky

notes) and arrange them before creating your digital

system.

Use an easy naming convention, with titles that you

would remember. If “keeps me out of jail” works for you,

then certainly use it.

Save new files to the applicable folder as you create them.

The desktop is only for programs you use daily.

Weed out old files regularly.

Back up constantly.

About The Author

GAYLE GRUENBERG

Gayle M. Gruenberg, CPO-CD ® , CVPO is the chief executive

organizer of Let’s Get Organized, LLC, an organizer coach, and

the creator of the Make Space for Blessings system.

To Learn More Visit:

www.LGOrganized.com


2022

What are your

financial goals for 2022?

Let's work together! Meet your goals

by having a solid plan in place!

CONTACT ME:

Email: ktobie@thefortisagency.com

Phone: 908-247-8799

Website: www.thefortisagency.com

Kate Tobie

Financial Professional


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