​I stood frozen to the spot, in the apartment I rented with my then husband in Atlanta, Georgia, a dragging ache in my heart.


I recognised the truth that I did not belong there, that this life was eating away at me, that I barely recognised myself anymore. But, as I hunted through my mind, I could find no where that I did belong. There were places I had been, with people who I cared about, but I could not picture a future life that would play out in any of them. Not one I wanted. I had lost sight of what I wanted.


Like one of those dream sequences where you try to run and your legs don't work, every atom of my being screamed at me to leave but with no destination to navigate myself by, I stayed firmly rooted to the spot. I felt stuck. My life was so entwined with this man’s that I no longer knew where he ended and I began. My knees gave way in despair and I sank to the ground, my sobbing from somewhere deep and primal, escaping in long, strained guttural yelps.


I hadn't studied NLP or hypnotherapy at this point in my life, but, if I had, I would have done exactly the same thing as I did in that moment:


I asked myself where I would be and what I would be doing now, if I was just me? 


The answer came back simply: I would be studying by the sea, in England!


With that, I created some momentum. A rope appeared over the edge of my pit.
Day by day, my dream grew and became clearer, more vivid. I would go to Brighton, a beautiful seaside town I had visited once with my family and had fond memories of. I would study for my MA in Philosophy.


I began saving and arranged a trip to the UK to check out the university. It turned out that a friend of mine had a connection to the head of philosophy so she was able to arrange for me to meet with him for a chat. 


As my vision grew, everything fell so neatly into place.


That trip to Brighton was a huge turning point for me in so many ways. I travelled independently and relished, for the first time in a long time, the ease of my own company. Renting a room with a sea view and haggling for a good price, my confidence began to return to me. I spent time, buffered by the wind and gazing out into the expanse of unpredictable water. By absorbing myself in the changing moods and tempo of the sea, I somehow found peace with my own tempestuous emotions.


At the end of a very varied and fascinating conversation with the head of Philosophy, I asked, tentatively, whether I would be need to come for an interview.


'You already have.' came the reply.


Having visited my goal in person, momentum snowballed and in only a few more months I was unpacking my belongings in a flat with a sea view- for contortionists.


I found myself there. And, once I had, I vowed never to lose myself again. I decided that I could be happy alone; that I was certainly better off alone than with the wrong person.


But, of course, Brighton would, in time, bring me the right person...
 
For anyone reading this who is in despair right now, I recommend you too throw your thoughts to the future you want. I promise they will come back, like a rope, to rescue you from your pit. You don’t have to know exactly what’s at the end of the rope. You just need a direction and some momentum and, once you are out, you’ll see a whole world is waiting for you.

Whilst there is no known direct cause of PCOS, there is plenty of evidence to suggest that your mental, physical and emotional health plays a key part in managing the symptoms.

It is widely accepted that the best way to manage the symptoms of PCOS is to adopt a healthy lifestyle, incorporating beneficial dietary changes, exercise (particularly restorative forms such as qigong, yoga, pilates and tai chi) and addressing stress levels. However, when facing an increased risk of developing high cholesterol, heart disease, type 2 diabetes, reduced fertility, miscarriage, preeclampsia, depression, weight problems, hair thinning, unwanted facial and body hair and eating disorders, it’s easy to become overwhelmed.

Hypnotherapy provides you with the tools and techniques you need to take back control of:

Your weight:
Whilst getting advice from a nutritionist is highly advisable here, hypnotherapy can help you by working with the unconscious mind to support weight loss, food cravings (particularly sugar) and sticking to your healthy choices.

Your stress levels:
The opposite of the stress response is the relaxation response. Hypnotherapists are great teachers of eliciting the relaxation response as hypnosis requires a state of relaxation. Studies have shown that hypnotherapy can increase fertility through relaxation techniques. It can teach you to listen to your body and understand your needs and, using a coaching framework, we can also look at the stressors in your life and make positive and realistic adjustments.

Your hormones:
Just one example of the way in which hypnotherapy can help you balance your hormones is with a key player in PCOS: progesterone.  Low levels of progesterone are characteristic of PCOS and progesterone is crucial for regulating of our menstrual cycle and balancing the effects of oestrogen. Symptoms such as difficulty in losing weight, conceiving and maintaining pregnancy, skin and hair problems, acne, tiredness and mood swings can all be triggered by low progesterone. Cortisol, a stress hormone, is known to exhaust our supplies of progesterone. Not only that, excessive stress exhausts our adrenal glands, a key producer of progesterone in our body. With visualisations and relaxation techniques, you can assist your body in balancing crucial hormones.

Your self esteem
Looking at the list of the symptoms of PCOS, it is not difficult to see why many sufferers have issues with low self-esteem, low confidence and depression. Hypnotherapy works directly with your unconscious mind where negative thoughts and behaviours lurk. Tapping into the unconscious mind allows us to address the root cause and make positive changes to your ways of thinking and your instinctive behaviours.
To find out more about how hypnotherapy could help you take back control, contact me for a free phone consultation.

Gazing, from my kitchen window, onto the summer tableau outside, my attention is drawn to the damson tree. Its branches bow under the weight of its jewel like fruit, dripping like juicy pendants from every limb. I ponder the miracle that allowed this tree to nourish and nurture this bounty.

It is the cyclical nature of the tree that provides it with the resources to bare fruit.

We women are also cyclical in our nature. Hormones ebb and flow in our bodies from puberty to menopause, causing powerful shifts in our energy, our focus, our needs and our skills. 
 
Just as a tree experiences the four seasons of the year, we experience four seasons every cycle. Often a health issue in a woman’s body can be eased by addressing a neglected season. And, after menopause, it is as though the training wheels come off allowing us to access all the seasons and trusting us to find the balance in our own lives. 
 
With summer comes ovulation, a season epitomised by the mother. You are gregarious, sociable, giving your fruits freely and generously. Like the tree, this is the time of your outward glory. Your energy is magnetic and attractive. Your focus is outward and you have lots of energy and love for others. Like the tree, this is a time when you can give your all. You feel grounded and connected. Summer is a time when estrogen levels are high and the multitasking we women are famous for is really possible.  
 
Take a moment to reflect on how you meet this need in your own life, at ovulation or at other times. Do you really go for it? Do you spend time with the people who matter to you? Do you take care of them? For some of us, a more important question to ask is: do you try to keep this up all the time? 
 
Autumn, or pre-menstruation tends to be the most well known or notorious season of our cycle. As the tree gives away the last of its fruits and its leaves wither and die, it begins to withdraw from the harshening conditions, its energies spent. This is a crucial and misunderstood time in our cycle. It is important that we retreat and begin to say no. We can't possibly be expected to keep going at the speed of summer, bearing fruit indefinitely. This is a time for editing. For contemplation, for getting real. If there are situations in your life that need addressing, it will be difficult to ignore them now and if you try to ignore them, they will shout louder. Any needs you have neglected, any feelings you have supressed, any gifts you haven't used will break to the surface. As the tree sheds its leaves in autumn, so you must face the harsh truths of your life and shed anything that no longer serves you. This is a time to tie up loose ends ready for the winter. If you can face yourself now and confront your truths, you are in for a restful winter. 
 
Take a moment to reflect on how you meet this need in your own life, pre-menstrually or at other times. Do you really face yourself, do you allow difficult emotions to surface and acknowledge them, along with the message they bring? Are you prepared to make changes to address needs that you are not currently meeting? 
 
Picture yourself now as a tree in winter. Your roots spread deep into the earth, grounding, securing, nourishing you. Your bare branches outstretched, but, like the tree, you have withdrawn into yourself, from the outside, there is little sign of life, your energy is drawn inward, you are passive, intuitive, creative. This is a time of renewal, of rest and regeneration. A time for you to retreat from the world in any way you can. You bear no fruit or foliage and, instead spread your roots deeper and wider. Letting go of responsibility (as far as possible), letting go of any negativity that has built up over the month. A time for forgiveness for yourself and others. A time for taking nourishment from the earth. This is, arguably, the most crucial part of your preparation for pregnancy. Without taking the time to stock up on your reserves and to nourish yourself physically, emotionally and spiritually, you cannot support new life.
 
Take a moment to reflect on how you meet this need in your own life, at menstruation or at other times. Is there an allowance for your need to let go of anything that no longer serves you and to regenerate? 
 
After menstruation, comes spring. Your energy begins to rise, tentatively pushing tender green buds through your bark. The environment doesn’t yet feel entirely welcoming, but you are keen to emerge to explore to ideas. You are curious and playful, a little naïve even. You begin to feel more sociable. You resurface innocent and pure with a clean slate.
 
Like tiny delicate buds, you begin to unfurl your newly hatched ideas and plans, nurturing and protecting them. Seeing how they fare in the light of day. 
​ 
Take a moment to reflect on how you meet this need in your own life, after menstruation or at other times. Do you make time to explore to try new ideas, to be playful and take risks? 
 
In this busy, modern world, it’s easy to live from the neck up, paying attention to your body only when something goes wrong. Many of us have lost the art of listening to our bodies, or, more accurately, interpreting their message. Rarely, for example, is a headache a sign that of a nurofen deficiency! Paying attention to and honouring our cycles and their impact on our moods, drives and energy levels (not only with the intention of finding our most fertile days) is a great way to connect with and support our reproductive system.
 
To find out more about cycle awareness, I thoroughly recommend Lucy Pearce, ‘Reaching For The Moon’ and Sjanie Wurlitzer and Alexander Pope’s ‘Wild Power’
 
There is also a guided meditation version of this blog on my YouTube channel: https://www.youtube.com/watch?v=aMXJJONh1AA
 

Photo credit:
​photo credit: grimeshome <a href="http://www.flickr.com/photos/73653333@N05/9267662070">Rainbow Across Yellowstone Lake</a> via <a href="http://photopin.com">photopin</a> <a href="https://creativecommons.org/licenses/by-nc-sa/2.0/">(license)</a>

I once had a hypnobirthing client who was vehemently against hypnosis though he had dutifully accompanied his pregnant wife to classes as was her wish.  
His words stuck with me: he didn’t like the idea that you could programme the mind. 
I see his point. 
However, the truth is we are programmed from birth (and arguably before) by our parents, our friends, our teachers, by TV, by magazines and by the wealth of our experience which shape our actions, our beliefs, our values, our desires, our dreams and our fears. In response to these relentless influences, we develop a conscious mind around the age of eight which serves as a firewall of sorts. Though, by this time, much of our programming is already in place, the software has been installed. 
Over the years, we constantly evolve, updating our software. Sometimes we programme ourselves consciously and sometimes things slip through the firewall. Our minds are complex. The very nature of our unconscious mind is that it is not easily accessed through conscious thinking and often there is software still running that's outdated and clashing with the latest version. 
For example, many women spend a good portion of their lives trying not to get pregnant. That software is securely installed through our families, through society, through our own will and often we further reinforce this priming by suppressing our reproductive system with the contraceptive pill.  
When we make the conscious decision that we are ready to have children, we install new software, in favour of pregnancy however it is important to ensure that we have overridden our previous programming. 
A hypnotherapist is an expert guide in the workings of your unconscious minds and can teach you the skills you need to access and prepare your mind and body for pregnancy and for any other goal you may wish to achieve. 
Contact me to find out how I can help you. ​

1950s American classic cars are thriving on Cuban streets. Long after their disappearance elsewhere, necessity has fostered a nation of innovative and dedicated mechanics. These beauties in chrome are cherished and lovingly maintained and, while the rest of us have moved on to newer, flimsier models, we are still captivated by their character and grace.
 
Like cars, at a certain age our bodies begin to show signs of wear and tear. Bad habits that we previously ‘got away with’ begin to reap penalties, showing up as a range of symptoms, particularly around peri-menopause and menopause. But, before you reach for the medicine cabinet, perhaps it’s time to renegotiate the terms of your tenancy agreement with your body. After all, a headache is rarely a sign of a deficiency in paracetamol.
 
Hypnosis can provide a space to communicate with your body, a place to brush up on your own skills as a mechanic with a vested interest in maintaining your own, unique and characterful classic.
 
Top Tips for maintaining a classic:
 

1. Use Quality Fuel
    
   There is no silver bullet when it comes to nutrition; we are all unique. Seeing an experienced nutritionist can help you to find the right balance for your own body.
   Be mindful that your body works hard to extract the nutrients you need from the food you consume.  When you eat processed, refined and sugary foods, all that effort can be for nothing. Eating whole grains and foods that don’t need a label are your best bet. These foods don’t cause the insulin spikes and crashes that refined carbohydrates and sugars do. As our bodies are constantly striving for balance, these crashes and spikes trigger an emergency response. Stress hormones are released and your body demands a quick fix-and let’s face it, that’s never going to be a nice salad!
    
   To maintain a steady blood sugar profile, make sure every meal and snack contains protein and fibre.
    
   Nutritionist DR Libby Weaver’s book Rushing Woman’s Synodrome is a fantastic guide to the impact of stress and diet on our bodies.
    
   Hypnotherapy can be a huge help in establishing new, healthier patterns.

 
 

1. Make Frequent Pit Stops
    
   When we operate in top gear for protracted periods our bodies do not run efficiently. Simply put, the energy required to maintain high speeds leaves little for maintenance and, over the years, this can take its toll.
    
   Find gaps in your day to slow down, even for a minute or two. Your body will respond by switching into rest and repair mode, getting on with its own to-do list while you take time out from yours.
    
   You can read more about finding gaps in your day by reading my previous blog Mind The Gap: http://www.wombservice.co.uk/blog/mind-the-gap or listening to my meditation: https://www.bing.com/videos/search?q=youtube+mind-the-gap+meditation&&view=detail&mid=CBB88161D3D7B5AC4745CBB88161D3D7B5AC4745&FORM=VRDGAR
    
2. Take It Out For A Spin
    
   Our bodies were designed to move. If you leave them sitting on the driveway or in a garage they begin to cease up.
    
   Yoga (particularly restorative yoga), Qigong, Pilates and Tai Chi are great forms of exercise as they tone and strengthen your body whilst activating the relaxation response (the antidote to stress), soothing and aiding your body to manage the fluctuating hormones that characterise menopause and are less likely to trigger a hot flush than more strenuous forms of exercise.
    
   Take time to find a class/teacher that is right for you and learn to enjoy being in your body again.
    
3. Show It Off!
    
   If you haven’t already learned to appreciate your own distinctive beauty and character then now is the time to do it. You have learned lessons, uncovered gifts and honed your skills. You have your unique wisdom to impart and to rely on.
    
   Don’t blend in with the crowd, be guided by your own passions and drives. Now is the time to edit your life, get rid of fears and limiting beliefs that may have held you back in the past and find out what you are truly capable of.
    
   Hypnotic Coaching could support you in this transition. You can call me for a free 20 minute consultation to find out more…
    
   Kerry Dolan, Wombservice: 07748660703
    
   Try my guided hypnosis script for managing symptoms:
   Control Room For Menopause
    
   Or for relaxation:
   Rainbow Relaxation For Menopause
   

I arrive in cold drizzle having rushed from my duties. The door is opened by a smiling stranger who welcomes me like a treasured friend. I step through the portal from grey to warm technicolour. The room is assuaged with soft, vibrant, red hued fabrics. A ring of cushions and blankets blurs the hard edges. 
 
A gentle heartbeat of women’s chatter and laughter soothes my ears as a mother’s heart beat might reassure a baby in the womb. The kettle has boiled. I plump for a Womankind teabag. It seems appropriate. 
 
I join the circle. I am home.  
 
Only now do I look at the faces of the women who will share this evening with me. Some I have circled with before, some I recognise from other contexts, some are new to me. We range in age, in interest and in background but everyone shares the look of a person who has just released a huge sigh.  
 
The notion of a space where women would come together to menstruate and birth was first introduced to me at university when I read ‘The Golden Bough’ by James Frazer. There he documented many cultures which banished women, particularly at first blood and often in horrific circumstances, to cages or small darkened rooms, suspended between heaven and earth, in an attempt to insulate the mysterious, powerful and spiritual force that charges them at this time. Later, reading ‘The Red Tent’, I was offered a more appealing version: a haven where women were freed from the taboos that surround their bodies, where they could celebrate and explore their cyclical nature. Anita Diamant’s vivid creation clearly invoked a need for such a space and Red Tents began to surface all over the world, like poppies on a battlefield.  
 
The opening of the circle happens organically. There is no set agenda and ideas are shared and ultimately amalgamated. We settle on introducing ourselves and naming our female heritage as far back as we can remember; I’m ashamed that I can’t remember my Grandma Ackerman’s first name and make a mental note to check. We welcome each member in turn, along with her female energy- her shakti. I feel cherished in this space. This time we have all set aside to spend in the company and manner of women is sacred. 
 
Here, women are free from duty, from expectations, from goals and deadlines, from imposed structure (one woman spends time reclining on the cushions, clearly soaking up the restorative power of the female collective). Whether your contribution is traumatic, trivial or triumphant, every voice is heard, every silence respected. Whether the earth is moving for you or crumbling beneath you, you are held.  
 
There are few rules but one of the most challenging and powerful is that we do not try to fix each other's problems. We do not step into the sacred space of another woman’s words with our own. If we feel a resonance with her words, we say ’Ahhh mama’ This simple protocol frees each woman to say whatever she needs without judgement or the guilt of burdening the listener, who is free to hold space without the need to rescue. It is a powerful tool for healing as well as a catalyst for finding your voice.  
 
There is singing. I have to confess: this was a challenge for me in my first couple of circles. I shaped the words silently, afraid of the strangled noises that might escape but now, having learned that each song contains only a few words and a narrow range of attainable notes, I throw myself in with the full gusto of a shower performance, finding in my voice, cushioned by my sisters, a soothing and solid companion. I float peacefully on a gentle tide of voices, allowing them, along with their sentiment to rock me. 
 
Later, with peaceful hearts, we share food, more tea and company. This time has been a balm for our busy lives, an opportunity to recalibrate with our female energy.  
 
I step back from technicolour into the darkness. I feel both grounded and lifted and I trail vibrancy in my wake.

For Norwich Red Tent, check out this link: http://www.sacredsisterhood.co.uk/
or to find your local red tent: https://redtentdirectory.com/

‘The body is a multilingual being. It speaks through its colour and its temperature, the flush of recognition, the glow of love, the ash of pain, the heat of arousal, the coldness of nonconviction. It speaks through its constant tiny dance, sometimes swaying, sometimes a-jitter, sometimes trembling. It speaks through the leaping of the heart, the falling of the spirit, the pit at the center, and rising hope.’
Clarissa Pinkola Estes - ‘Women Who Run With Wolves’
 
I am 1200 metres above sea level and I have trekked for four hours in the Moroccan sun in the mountains outside Marrakesh when I awaken to the strength and power of the body that has carried me here.
As I approach the Berber village of Ouirgane, my breaths are deep and rounded; my pace unapologetically steady. ‘Mixy mixy’ (take your time) our guide urges, as he leads us along a snaking mountain path through veiled, yet animated, villages. I feel an effervescent energy orbiting my body. In short, I feel alive.
Entranced by the beauty and otherworldliness of my surroundings, my feet plant assuredly one in front of the other, the rest of my body stacking fluidly above. I am drawn inward to an overwhelming appreciation of my physical presence; not a peripheral appraisal of its form as one might judge a well-sculpted piece of art, but a deep resonance with the spring of life inside me.
Ahead of me a steadfast mule led by his master, carries my three young children in turn. Like me, they are mesmerised by the majesty and treachery of the mountainscape and the vignettes of village life.
Taking their turns to walk, I notice the impulsive, carefree way they move: never taking the well-trodden paths (much to the consternation of our guide) instead scaling walls and skimming the crests of rocky verges. Their movements a primal dance upon the landscape; an exploration and celebration both of it and of themselves. My children live inside their bodies while I live inside my head, a habit I am slowly unlearning.
I remember this congruous sense of self from my own childhood when my mind and body were one and provided me with all I needed to playfully explore. Somewhere between childhood and womanhood, I learned to judge and mistrust my body. Instead of marvelling at its changes, I was disgusted by my bodily emissions and critiqued its changing landscape: my boobs were too small, I was too tall, too skinny. I looked enviously at friends with burgeoning soft round curves and wondered why they were not delighted with their bodies. I stooped and my shoulders collapsed inwards, like a turtle retreating into its shell.
Over time, I found small fragments of my terrain that measured up to the illusory ideal and learned to frame them with skimpy garments or heavy make-up. I lived on, not in my body. An invisible line was drawn and crossed, only rarely, in moments of bliss where the delights of the flesh would drown out the whirring of my mind for a moment or two.
This estrangement from my body made me deaf to its needs, its wisdoms and its joys. I muted its voice further with the pill, coming home to it only many years later when I needed something: a baby. For many women the story of disconnection continues here, with the struggle to conceive, difficult pregnancies and traumatic births. I was lucky: for me it was a kind of homecoming. I learned to care for my body as I would care for a child because my body and my baby were one. Through hypnobirthing, I found strength and harmony in my mind and body and an overwhelming reverence for my flesh in all its glorious animated form. I exulted in the powers of my miraculous frame and began to appreciate the smaller miracles that it performs daily.
Like any precarious relationship, I dedicate time to healing the rift between my mind and body. Meditation and yoga are the cornerstones of this healing for me. Meditation has tamed and quietened my mind and yoga takes me back to an age where my body was my playground: where I can do handstands up against a wall and experience my body’s possibilities; where I can giggle with friends at its limitations and glory in its triumphs. In the sacred space of the studio, all judgement is suspended.
So, today, 1200 meters up a mountain in Morocco, as I marvel at this majestic congregation of craggy crests, I take a moment to pay homage to the body that has served me so well these forty-three years.
 

It’s that time of year where we are all prone to overindulge in some of our less than healthy habits, only to spend January self-flagellating and purging ourselves. We seem to see excess as a reward and healthy habits as a punishment. When we talk about New Year’s resolutions, the focus is often on what we will be ‘giving up’ or ‘quitting’ which inevitably leaves us feeling penalised not positive.
When have you ever heard a smoker announce, on New Year’s eve, that they will be improving their lung and heart health, enhancing their sense of taste and smell, raising their life expectancy and saving nearly £5,000 in 2017. It’s certainly a far more appealing proposition than giving something up.
It’s important to recognise that all of our bad habits have a positive intention, no matter how misguided they may be and if you don’t address that then you leave a gaping hole for that habit to return.
So, this year why not focus on bringing positive habits into your life and allow those negative habits to just drift away naturally?

     1. Take something up, don’t give something up
There are two types of motivation: ‘away from’ (something you don’t want) and ‘towards’ (something you do want.)
‘Away from’ motivation can provide a powerful kick start but it tends to peter out. An overweight person might look in the mirror and be so upset by what they see that they commit to losing weight, but as the pounds drop off, they look better and motivation wains. There is no focus on a clear goal.
If a big spider jumps out at you, which way will you jump? It doesn’t really matter, does it? You jump out of the way! You won’t be thinking about the direction you are moving in and, when the threat of the spider is no longer imminent, you stop moving. ‘Away from’ motivation is directionless. It’s also quite stressful because it only works when you focus on all the unpleasant stuff.
‘Towards’ motivation, in contrast, works by focussing on a clear and positive goal and, just like sat nav, no matter how many times you take a wrong turn (as you inevitably will), it will just recalibrate until you’re back on track. What’s more, as you get closer to your goal, you get more excited and more motivated to reach your compelling vision.
     2. Take small steps
We are creatures of habit. For most of us, life is busy and we take solace in those little routines we have that allow us to operate on autopilot. Change is exciting because it forces us to really wake up and be present, but too much change in a busy life can make us feel overwhelmed and we will quickly revert to our old habits.
 Introduce just one or two small, positive changes at a time; enjoy them and allow them to become part of your routine, before introducing more. You’ll be surprised how quickly these changes will snowball into the positive results you are looking for.
     3. Be mindful
Our bodies communicate with us all the time - if only we would listen. Instead of denying yourself the chocolate that is tempting you, try eating it mindfully. Instead of shoving it in while you’re on the go (I’ve been there too), take the time to really savour the experience of eating the chocolate, notice the taste and texture and the way it makes you feel, ask yourself what the chocolate does for you, pay attention to your body as you eat it. You might find you don’t like it as much as you thought you did or you might notice that the first piece is the best (which is why it’s worth savouring) and, after two pieces, it’s not going down so well. If you’re anything like me, you’ll have a third to check, but then you can put it away for another time when you can really enjoy it.
     4. Be kind to yourself
The thing about quitting is that the minute you eat that packet of crisps / light that cigarette/ drink that glass of wine, you’ve failed and you will just have to wait another year for another doomed attempt.
Allow yourself not to be perfect. Embracing a healthier you should feel good. It should feel like a gift, like self-love. If you don’t make it to the gym, instead of beating yourself up, try asking yourself why. Talk to yourself like you would a friend. Be understanding. Sometimes we need a duvet day more than we need a six pack. Enjoy whatever you do instead, mindfully, recalibrate and get back on track when you’re ready.
 
In 2017 I am going to introduce more raw food to my diet. What are you going to take up in 2017?