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This is a very short post on a rather long topic, but getting right to the point:   Overall, we want limit the inflammatory foods as much as possible, and increase the anti-inflammatory ones. (Notice that they correlate with foods in general considered ‘healthy’ & ‘unhealthy’) What we put in our bodies affect us in so many ways. The nutrition world is confusing, it is, but we can all try our best to take steps in the right direction. Try adding in/taking away a few on the lists to start 🥦🍅🍉🥑    Questions? Comments? Is this new news, or have you been paying attention to inflammation? Let me know!
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I felt calmer and more centered after my chat with Kelly Wray. What an illuminating and inspiring conversation. And we didn't even get to the half of it. After listening, you must check out her website, where in addition to great resources and information on working with her, click on her About page. Her resilience through 18 schools before the age of 18, a fire destroying everything, marriage, divorce, career changes, and more is unreal. Here Kelly talks with me about her journey from NYC to Bali, discovering how to incorporate her passion for nutrition and healing the body through food into a career, and what it has been like to be a part of the Bali culture these past months (hint, they are a HAPPY people!). Additionally, she fills our conversation with actionable tips to becoming a more whole, calmer self. Follow Kelly: @kellyeswray www.kellywray.com We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, even if that means leaving behind a potentially more comfortable career path, and making the world better along the way. Have stories of good news you know should be shared? Send me a message ASAP! 
It's true, I love planks. I don't know how it came to be. But I do remember screaming in jazz class in college when our instructor used to make us hold them for what seemed like AGES. She'd ask us questions about what we were going to be doing that weekend and such to keep us going longer. Who knew then I'd play that same trick on my class participants just a few years later ;-)
You don't have to feel the same way I do about planks. But two things I must point out-- 1, see above. I used to despise them. and 2, our thoughts are very powerful so be aware of what perspective we're putting forth (that's a whole other post I'll get to soon!) regarding our dear planks. The more we tell ourselves they (or insert any exercise or task here) are awful, the more our whole being believes it. So even if you feel you can't quite bring yourself to change your self talk to 'I love planks', perhaps we can at least bring a more open and kind mindset, deal? <3 Why do I love planks? They hit a lot at once, and they don't agitate the neck or back like some other exercises might at times. In addition to your abs, you are building strength in your back and arms. It is such a great no-equipment-needed toner for that upper body. There are also so many variations, and that is the main reason I am writing here today. I did a series on Instagram @be.bykate, so I want to share it here, too. See below. But first, my quick ''plank checklist'': 
Would be thrilled to hear from you over on Instagram with how planks are going and any questions you may have!
Sending a hug, Kate Take the risk. That comes up multiple times in today’s episode with the singular Ben Houghton. His story is insanely inspiring. After seeming to land a dream job, his heart said that was not where he was meant to make an impact using his gifts. Taking an opportunity to teach in India for a few months, he left everything behind and followed this door to see where it would lead. Thinking it was a temporary thing, he did not expect it to change his trajectory completely, establishing the now worldwide Broadway for Arts Education. This astounding nonprofit seeks to bring quality and complete education to children who need it the most in India, Haiti, Galapagos, NYC, and more. As Ben states, just one example is that the children they’ve worked with in India have made more money in five years post-graduation than their parents made their entire lives. He also touches on how important #artseducation is in creating a well-rounded person: empathetic, confident, and with such a stronger set of skills in how to interact with others. I love his mantra, ‘Live in the orange.’ You need to hear him tell it, but know it encompasses taking risks, checking in with yourself, living outside of your comfort zone, going beyond ‘the green’ but not in ‘the red’. Be sure to check out their website and Instagram pages. So much great info, inspiring stories, and joy. For those of you in #NYC, I hope to see you at their silent disco on June 12th, where they are going to be closing down West 52nd St for a dance party for BAE. www.broadwayforartsed.org @broadwayforartsed Insta & TikTok We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their #passions, even if that means leaving behind a potentially more comfortable career path, and making the world better along the way. Have stories of good news you know should be shared? Send me a message ASAP!   Welcome to episode 11 of Some (More) Good News with Kate Cherichello! Life is about having fun and being happy, while helping others throughout it all-- That is one of my main takeaways from today’s passionate, heart-filled guest, Andrew Parks. An example of how one person can make a difference through their daily habits and awareness of what is going on in the world around them, Andrew shares his story of being an actor, teacher, advocate, and overall compassionate human (well he won’t say that last one outright, but I will!). He has followed his passions throughout his life, never having to take a job “just to pay the bills”, and that has led him to NYC with his family, where he is a bright light to all he encounters. For performers out there, this episode is filled with nuggets to affect positive change in your mindset and audition skills. For non-performers, these are lessons for many moments in life. (There’s also an incredible story about a female runner in Central Park who picks up trash as she runs that you have to hear…) Andrew also asks the tough questions and truly seeks to be a part of solutions. “We have to be advocates,” he states. He applauds all the people speaking out and working to better the entertainment industry and the world. There is a lot of change that still needs to come, we don’t know how/where/when, but we can all work each day to take steps in a better direction. Ask questions, share people’s stories, spark conversations...all of this and more in my conversation with Andrew Parks today. “We only get one shot at this. It’s one time through. And the people make the party...And being around people is important for all of us...Ultimately, we collaborate. We feed off of each other.” And as we all work to get back to a place where we can all be together again, let us be inspired by people like Andrew and ask the questions and make the positive changes we need to come out stronger and better than before. Follow Andrew Parks: agparks dot com @agparks We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. S(M)GN episodes released each Friday. Follow @positively_kate for more. And please share if you enjoyed this episode! Have stories of good news you know should be shared? Send me a message!  Get your Masters in meteorology and then go to Broadway. Maybe not the most common path, but when you have multiple passions, work hard, and take leaps of faith, the most wonderful things can happen. Today’s guest, Alvin Hough Jr., graduated grad school, then through an inspiring chain of events, is now associate music director at Tina: The Tina Turner Musical on Broadway, as well as a husband and father of two. Additionally, he is one of the founding members of MUSE: Musicians United for Social Equity. An organization in its infancy already helping others and affecting change in the musical theater community and beyond, “MUSE is committed to creating diversity within the music departments of the theatre industry by providing access, internships, mentorships, and support to historically marginalized people of color.” (from their website, link below). Alvin has a contagious enthusiasm for making the theater a more inclusive place and extending opportunities to those with limited resources. His resume is filled, and it got that way because of his dedication and hard work to his craft, as well as always showing respect to those around him. He emphasizes always doing your best--you never know who is watching. And that very thing led to him getting the call to be music director of Once on This Island on Broadway. Alvin’s chat is quotable, inspiring, and invigorating. Such a story of following your passions, embracing the adventure of the journey, and looking beyond yourself to help others. Alvin mentions multiple times the importance of sharing your knowledge and story-- being open-minded, connecting, and lifting up others. I am so excited for you to hear from Alvin. Afterward, be sure to check out MUSE and the strides they are making already-- from workshops to networking events to an online directory of artists and more. Thank you for what you do to bring goodness to the world, Alvin! Follow Alvin: alvinhoughjr.com @alivinhoughpiano MUSE: museonline.org @museonline_org We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. S(M)GN episodes released each Friday. Follow @positively_kate for more. And please share if you enjoyed this episode! Have stories of good news you know should be shared? Send me a message!  Warmer weather usually means more travel...even with covid hovering around us still, we have been finding ways to safely find adventures. Jeff and I are in Cape May right now. Thankfully both fully vaccinated, we have been able to stay away from crowds by being here in April, avoiding indoor restaurants, and finding a great Airbnb all to ourselves. Very grateful for the city escape! I hear from a lot of people that they lose out on keeping up their fitness while traveling due to “not having my gym there” or “not having enough time”. How about we fix that? Travel = relaxing. I hope, at least! But things that sometimes cast an unfortunate shadow over traveling: tummy troubles, feeling anxious, guilt over lack of exercise-- don’t have to be the case. Tips for keeping the health goals and ‘happy feels’ going while having a great trip: -Find accommodation within walking distance to various places. -Pack healthy snacks and/or i.d. grocery stores/markets nearby (+ save money!) You can find some of my go-tos here. -Google terms like ‘healthy restaurants’ or ‘local cafes’ and see what you may find off the beaten path with healthier and/or unique offerings. -Always have a bag/backpack big enough for a water bottle (or two) and a snack. Dehydration = cranky, low energy, and overall not-so-good. Additionally, salty restaurant foods and alcohol are dehydrators. Drink your water as often as possible. This is a huge helper while traveling (and every other day!). -Additionally, I find Nuun tablets to be life savers when out and about for long periods of time. Electrolyte tabs that you put in your water that help with energy levels and that ‘hangry’ feeling. -Make a treat out of your morning coffee or smoothie by walking to a small business (when plausible). We love doing this. An inexpensive way to change up the morning, explore, and shop local. -10 minutes first thing goes a long way: Don’t have time for a big workout? Do 10 minutes of something-- a yoga flow, some Pilates, jumping up and down, running around the block, anything! I recommend doing this first thing as the rest of the day can certainly end up going in any which way when on vacation. -If you could use a break from the rest of your travel companions (hey, it happens), check out local active options. Beach yoga, walking tours, hikes, a bootcamp class in a studio you can’t find near your home, etc. -Get your partner in on it. Who is traveling with you? Encourage each other to go for a long walk to explore, a run through the place you are visiting, or packing a soccer ball and kicking it around in a nearby park. Our favorite way to explore new places is on foot-- walk, run, or even bike! What tips do you have for staying well while traveling? Let me know by tagging me on Instagram @be.bykate I look forward to hearing about your adventures! Kate   Devoting one’s life to helping others is a most incredible feat. And it takes on a different level when the root of this decision comes from a personal tragedy. Today’s guest, Terrie Magro, had two healthy sons, both of whom were diagnosed with different cancers during childhood, one passing away just eight weeks after being diagnosed. Terrie and her husband Paul chose to honor their son’s legacy, creating the Michael Magro Foundation, to help other families going through similar experiences. I am absolutely honored she agreed to chat with me, and what her family has created is truly astounding. The Magro family is an incredible example of living the idea that anyone can make a difference if they try--and they go above and beyond. Listen to fill your heart, to find new ways to help your community, and to be inspired by this remarkable family. The Mission of the Michael Magro Foundation, from their website: - Better the lives of children with cancer, pediatric cancer survivors, and their families as well as other chronic pediatric illnesses by helping these families meet the complex issues of care. - Touch thousands of lives by educating patients, families, teachers, physicians, and communities about the intricacies of pediatric cancer care and long-term treatment effects - Enhance the health and well being of our pediatric patients through a family-centered approach. - Bring people together to raise funds and awareness for children with cancer and other chronic illnesses. You can find out more as well as donate to the Michael Magro Foundation here: michaelmagrofoundation.com Instagram: @michaelmagrofoundation We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following passions, even if that means leaving behind a potentially more comfortable career path, and helping others along the way. (Shout-out to #JohnKrasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Follow @positively_kate for more. Have stories of #goodnews you know should be shared? Send me a message!
There is so much to write about today’s guest that I have restarted this intro many times. You really just need to listen and hear and feel all the positive vibes yourself! Since first walking into his classroom at Broadway Dance Center here in NYC, I knew I would be a fan of Jim Cooney. He has an energy that is a rare mix of welcoming and energizing but also grounded and professional-- all of that at once. Beyond learning steps, he delves deep into your why, showing up for yourself, centering yourself, and so much more, while challenging his students with such a variety of styles of dance. While he is an incredible (and award-winning) choreographer and director, he goes further, with a strong business mindset and belief in the abilities of all those he encounters. He took these skills, as well as a clear passion for helping people strive toward their greatest potential, beyond the physical classroom/stage, creating Amplified Artists, a platform for artists with a mission to create abundance and a bountiful life. Jim tells me so much more about this platform, actionable tips regarding being clear on who you are, what you are presenting, the importance of keeping it simple, and that yes, we all absolutely should be embracing our unique, varied backgrounds. Jim Cooney: www.jimcooney.me/blog Instagram & Twitter: @jimcooneynyc “Amplified Artists is a membership community for those working in the performing arts. The mission is to create abundance in the type of art you make, but more importantly, to build a bountiful life. We do this by integrating our artistry with our money and health, which streamlines our efforts and creates a bigger, more fulfilling impact.” Find out more at www.AmplifiedArtists.life Jim's photos from his website, by @jjignotzphotography We need all the good news we can get. This brings me to Some (More) Good News, featuring mini interviews with people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. (Shout-out to John Krasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Follow @positively_kate for more. Have stories of good news you know should be shared? Send me a message!  Wanted to write to you tonight after a day that...just didn’t feel super. Was it good? Definitely. The sun was shining, the weather was in the 60s, I was able to check items off the to-do list, etc. I am healthy and safe. But there were also elements overshadowing the good and trying to take the day in a downward spiral. Nothing life-altering, I just mean that kind of day where you wake up extra tired, you feel scattered, I ate poorly and constantly snacked, didn’t get the planned workout in, procrastinated… Ever have a day like that? But I am not writing to highlight this so much as to mention what I showed the world: If you are reading this right away, check my Instagram story. Daffodils, my smiling face (well smiling eyes and a mask), and a budding tree along the Hudson River. The excess snacking? No photos of food. The tired eyes? Nope. Social media is curated. Sure, some people like to show all sorts of aspects of their lives. We are all different people, and we all have varying thoughts on what to share. Some don’t share anything at all! Each individual gets to create his/her own public/friend-facing world. But it is hard to remember sometimes that that photo you see of the family in a ‘perfect’ setting with a ‘perfect’ pose is a moment that has been planned and directed. The flawless makeup-ed woman overlooking the beach isn’t telling you about the hours it took to make that look, nor what she sacrificed to get to that moment. The announcement of a friend’s huge business deal didn't just happen overnight, but what months or years of sweat and tears are we not seeing? It is important for our mental health to remember that social media is a way to share our lives, but it is thought out, filtered, captioned, planned, you can continue the list however you’d like. It is too easy to fall into the “her life looks so much better” trap, isn’t it? Just a reminder. We can all use those sometimes, right? Not a single human on this earth is perfect, or anywhere near. Technology is a blessing in many ways but also a detriment. The more we use those critical thinking skills we learned back in high school (well, at least the Phillipsburg High School English department loved to emphasize these skills that I did not realize would become such a part of my life…anyone else?), the more we are prepared for the deluge of content facing us everyday. One more tie-in to today: Since finding myself getting in my head with things this evening, I made the choice for the rest of the night to feel better than the earlier part of the day. We have a choice, and mindset is a powerful tool. I took a way-too-hot shower, did a face mask, put on my cutest and coziest pj pants, lit the lavender candle, and am writing to you :) Simple things-- but aren’t those the ones that make such a difference day-to-day? So if anyone is finding your day spiraling, I hope that you take a moment and see what the rest of the day could look like. Some changes are much easier than others, and some situations are indeed out of our control. But when you can change the outlook, do. It doesn’t have to be major. Cheers to candles and cozy pants with big band jazz playing along… Kate Annie Trinkle is the Founder and Executive Director of Animal Alliance . She took the risk in following her passion to help animals, leaving her corporate job in NYC, and ended up forming one of the largest private animal shelters in the state of New Jersey. She has an incredible team with her helping thousands of animals each year and says she has “the best job in the world”. I love her comments on creating a structure using your business sense, but then using your heart to lead you. And I was shocked to learn that she was once scared of dogs-- Talk about a turn of events! I was blessed to meet Annie through adopting Lucy back in 2002, then Linus a few years later. The two rescue dogs brought so much happiness to my family. We need all the good news we can get. In trying to do my part in keeping spirits inspired, S(M)GN is back. This time, with mini interviews about people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. (Shout-out to John Krasinski for inspiring this whole thing in the first place!) S(M)GN episodes released each Friday. Have stories of good news you know should be shared? Send me a message! @positively_kate To the multi-hyphenates, freelancers, and non-9-5-ers: this one is definitely going to give you an extra boost today. Patrick Thornton runs his own Professional Writing & Editing Services business, while also writing for publications like Ranker, and working as managing editor of Ghost Proposal. Since beginning undergrad as an arts administration major, to realizing additional passions in the writing space and getting his MFA, Patrick is an incredible example of being open to opportunities and letting his path go its own unique way. By following his heart, he has created a world for himself filled with utilizing his skills and passions in various ways, helping others along the way. In addition to his writing and editing work, his services include: creative content, SEO, grant proposals, resume consultation. On his website, you can find writings about everything from Victorian era hygiene to paranormal activity to Judy Garland! From his first encounter with a successful, well-known author who told him, “nobody really knows if they’re any good,” he knew to take risks and go for it-- and it has worked out indeed! As he emphasizes, it takes courage, self-awareness, and vulnerability. In this episode, you will see how Patrick is a prime example of making a successful career out of following this guidance! Instagram @_patrickevan www.patrickthornton.com  Welcome back to Some (More) Good News! S.2 Ep.4 I have been a part of the New York Foundling’s junior board for about eight years now, and this is how I crossed paths with today’s guest, Travis Welcome. He is one of THE most passionate people I’ve ever met, the embodiment of living to help the world become a better place. Travis is the Senior Director of Programs & Innovation at Change for Kids. Prior, he was with Mott Haven Academy and The Felix Organization, and volunteers many hours with organizations including the New York Foundling. With all the students he encounters, he strives to ensure that “each and every one of them has the ultimate world to succeed”. Travis goes on to say, “One idea and the right resources— anything’s possible”. You are not going to want to miss hearing from this inspiring man! Find more: @felixorganization @changeforkids @thenyfoundling Facebook & LinkedIn: Travis Welcome   Universities dealing with the struggles of covid-19 in a show about good news? Yes, because wait until you hear about the teamwork, creativity, and, most of all, care that has gone into this past year. And that window into the hope and love Butler and other colleges have shown was just a bonus on top of my chat with Meg--a person who is the embodiment of finding ways to make a difference every single day through her work and relationships. Meg Haggerty is the Director of New Student & Family Programs at Butler University in Indianapolis, IN. So many emotions by the end of this interview. Teamwork to create unique solutions for keeping students learning and engaged throughout a growing pandemic, the mental health impact on all, and to hear how Meg and her team have been striving to engage students and find solutions to help them their physical and mental health. The care (there’s that word again!) Meg shows for each and every person she encounters is so apparent, and she does such a beautiful job illustrating her journey and growth through Butler University, under the umbrella of always being ready to help others. As Meg says, you never know how much of an impact being you, your unique self, will have on others--and yourself. And, to highlight Meg’s favorite quote: “People will forget what you said, people will forget what you did, but people will never forget how you made them feel,” by Maya Angelou. People need people, and Meg is a fantastic example of going the extra mile to make a positive impact in the day-to-day, throughout a pandemic, within her work environment, and in her family. Enjoy. Follow @positively_kate for more GOOD NEWS! S.2 Ep.2 We need extra good news. I’ve been saying that since we started last March, but now there is the added layer of cold winter...so yes, we need extra good news. In trying to do my part in keeping spirits inspired and happy, S(M)GN is back. This time, with mini interviews about people following their passions, even if that means leaving behind a potentially more comfortable career path, and making people feel better along the way. (Shout-out to John Krasinski for inspiring this whole thing in the first place!) Episode 2 takes us to Lily Kirchner, from Chippewa Falls, WI, where she has recently founded Light For Autism Corp., a nonprofit dedicated to bringing awareness and advocacy to autism and early intervention, and to "provide funding for services, resources, and extra curricular activities to individuals who do not qualify under insurance, educational, and waiver guidelines". Lily and her husband, Bryan, are parents to two wonderful boys, Jim and Will, both diagnosed with autism. They are forces for good in this world: showing nothing but love, and working hard to help their boys and many others. If autism is new to you, here is a definition from Autism Speaks: "Autism spectrum disorder (ASD), refers to a broad range of conditions characterized by challenges with social skills, repetitive behaviors, speech and nonverbal communication. According to the Centers for Disease Control, autism affects an estimated 1 in 54 children in the United States today." Lily is a light of hope and an amazing example of putting one's challenges into action for good! www.lightforautism.com Instagram: @lightforautismcorp Season one of S(M)GN may be found here. New episodes released each Friday. Have stories of following your passion you know would inspire others? Reach out! We need all the good news :) ~Kate Cherichello
Brain busy? Thoughts nonstop? Mind spinning? Feeling anxious? Take a deep breath, turn on the video below, and calm down the body and mind for sleep...  As most of you reading this know, I love quotes and love sharing them. But I realized it's been a while since I've done a post here devoted to the fabulous images I have found over time and saved... What good are they doing sitting in a file on my computer? Let us let the #goodvibes out! Disclaimer, these are not my works, but they certainly deserve to be shared! Which is your favorite? Share on insta and tag @be.bykate for a shout-out ;) Read, breathe, be inspired:
You never know the path a meeting will take...
Years and years ago, I was in a crowded audition room with a girl who had just moved to NYC. We started talking and saw each other at various auditions over the years. Skip to 2020, and she has started a podcast with a fabulous newsletter attached called The Luxury of Self Care. She has been delivering inspirational and practical episodes, with wonderful reminders and tricks to add self care into our every day-- because we can't take care of others until we take care of ourselves. When Ahnastasia asked me to be a guest, I of course said yes without hesitation. We had a great chat about how to take steps to become a healthier you in mind and body, and, as I harp on over and over, how EVERY BIT COUNTS! Hope you enjoy this episode while taking a walk around the block or taking some deep breaths with a cup of herbal tea in-hand... |
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