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August 2022 Volume 5


Mitzi's Message: Mindfulness as Self-are

Thank you to everyone who attended our Aftershocks webinar and provided positive and encouraging feedback. I plan on incorporating many of your ideas into our ongoing content, resources, and future events. In addition, as a follow-up to the webinar, we posted challenges on our website to inspire you to take meaningful action around voting and protecting your privacy. We also turned each panel into its own podcast for easier listening. 

But today’s newsletter is also about taking a breath– or two. With so much going on in the world, we all need to hone our resiliency and calming skills. So we’ve collected some resources below to help you learn about mindfulness, try your hand at meditation, and even just breathe–all activities that can help us achieve better health and well-being. I also had the opportunity to interview the founder of a new app that uses music to scientifically elevate mood and improve focus. I hope these resources empower you with an extra dose of motivation, introspection, and relaxation to help you navigate these challenging times.

Featured Mindfulness Podcast & Resources

We'd like to offer you a few valuable resources to help your mind feel re-centered and your nervous system restored.

We're excited to share our latest podcast with featured guest, Jamie Pabst, Founder, and CEO of Spiritune. Jamie has created an app that offers science-backed playlists for focus and relaxation and that can measurably improve well-being.

On our website, you'll also find a brief meditation and a previous podcast episode, Mindfulness for Women, with Teri Pipe, PhD, RN.

For even more motivation, check out the meditation challenge and a new mini mindfulness challenge.

Aftershocks Podcast Series Now Available

The Supreme Court's decision to overturn Roe v Wade will have wide-reaching effects, impacting our privacy, health, rights, and economics. We recently hosted a webinar panel of 11 experts in women’s health that addressed these implications and have since featured this four-part series as podcasts. Tune in to the completed series, which is now available on our website. Additional information on our panelists and their credentials can be found here.

Featured Article: Women's Health and Mindfulness

Mindfulness is a simple yet powerful tool that can be used to combat stress and even help tolerate the stress of menopause and other women’s health conditions.

Science Update by Michelle Hanna, PhD

Prunes, Prunes, They’re good for your...HIPS?

As we age, our bone mass density decreases, which can lead to osteoporosis and broken bones. A recent study looked at the relationship of several risk factors to longevity in middle-aged women (1). These included a history of bone fracture, type 2 diabetes, heart disease, high blood pressure, cigarette smoking, and body mass index (BMI).   Remarkably, a history of fracture was the most significant predictor of mortality. We need to protect our bones!

And that’s where the prunes come in. Researchers recently showed that eating just six prunes a day can help prevent hip fractures in postmenopausal women (2). Although eating prunes is not as effective at slowing bone mass loss as traditional osteoporosis medications, it is an alternative for those who can’t take them. And it is an easy lifestyle change we can practice every day. As an added bonus, that serving also provides 4g of fiber, about 1/6th of the daily recommendation for women. If you are interested in learning more about osteoporosis, listen to our podcast with Laura Yecies, CEO of Bone Health Technologies.


1. Blümel JE et al. (2022) “Health screening of middle-aged women: what factors impact longevity?” Menopause v29(8)

2. De Souza MJ et al. (2022) “Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study” The American Journal of Clinical Nutrition

Featured Recipe: Tropical Prune Juice Smoothie for Bone Health

Fresh, bright, and energizing, this Tropical Prune Juice Smoothie is the perfect snack or quick breakfast on the go. The blend of fruity flavors will transport you to the tropics while you fuel up!

  • 1/2 cup California Prune Juice

  • 1/3 cup orange juice

  • 1/3 cup frozen pineapple

  • 1/3 cup frozen peaches

  • 1/3 cup frozen strawberries


In a high-speed blender, combine all ingredients. Blend until fully incorporated and no chunks of fruit remain. Pour into a glass and enjoy! 

Serving Suggestion:

For some extra nutrients, try adding a scoop of unflavored collagen peptides or a handful of greens.


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Quotable Women

"Infusing the cultural war with love, respect and empathy is the responsibility of everyone who cares about the health and wellbeing of women, our families and communities, and our democracy.”

- Aspen Baker, author of "Pro-Voice: How to Keep Listening When the World Wants a Fight"

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