The Live, Love And Eat Magazine by Bernadine

HEALTH & WELLBEING & NUTRITION

LIVE, LOVE AND EAT JUNE 2016 | ISSUE 03

THE GREEN(S) SEASON Thyroid Essentials Calorie Counting Is So Old School

TIPS FOR A HEALTHIER VACATION

How To Eat The Healthiest Plant Based Diet When BEST FOOD Traveling

FOREnergy RUNNERS Drinks: What To Know

FATHERS DAY

3 Tips to Help You Shake Things Up by Greeting the Morning Sun

Too Busy To Eat? Slow Down And Enjoy Your Meal With Loved Ones

Running tips from the world's best coach

Get Your Hot Mamma Summer Glow On

SO EASY! SUMMER RECIPES

What Is Intermittent PAGE 20 Fasting EXCLUSIVE!

CREATING A VESSEL THAT CAN BE STEERED BY THE MIND, AND BILLOWED BY THE SPIRIT PAGE 40

Fruit &

Vegetables

In Season

CONTENTS 03

EDITORS NOTE ''I BELIEVE IN CONFIDENCE''

MEET THE CONTRIBUTORS

THE GREEN(S) SEASON

SPOTLIGHT

CREATING A VESSEL THAT CAN BE STEERED BY THE MIND AND BILLOWED BY THE SPIRIT

WHAT IS INTERMITTENT FASTING

THYROID ESSENTIALS: A WOMEN'S NEEDS TO KNOW

GET YOUR HOT MAMMA SUMMER GLOW ON

CALORIE COUNTING IS SO OLD SCHOOL

TO BUSY TO EAT?

HOW TO EAT THE HEALTHIEST PLANT BASED DIET WHEN TRAVELING

FATHERSDAY

THREE TIPS TO HELP YOU SHAKE THINGS UP BY GREETING THE MORNING SUN

Summer Fashion

TIPS

ENERGY DRINKS

5 TIPS FOR A HEALTHIER VACATION

ARE ENERGY DRINKS A NECESSARY SUPPLEMENT FOR ACTIVE KIDS

SUMMER RECIPES

WWW . LIVE , LOVEANDEATMAGAZINE . COM

EDITORS NOTE

I cannot believe that we are in June already and it is the 3rd issue of The Live, Love And Eat Magazine. The Magazine has grown so much, from 200 readers we are at between 700 to a 1000 readers. When I started this magazine, I did not really know what I was doing, you see I stepped out of my comfort zone, I started to believe in confidence.

My son wrote this piece on confidence that I want to share with you: We have all been nervous in our life, but have you ever been able to overcome it? In some point of your life you need to be confident, bad or good. Being confident is a great thing to be able to do. No matter how big things in life are if you have confidence you can tackle it. We were in the car, quickly speeding to get to my football game. We got there 15 minutes late. It was a stormy and miserable day so the game got delayed. The rain was very hard now, nothing insight the wetness of the world. The rain halted as the entire team sang, RAIN RAIN GO AWAY. The ball gets snapped as the pads slam into each other. The quarterback scans the field and throws it hard to the big full back. He went on a dig route and caught the ball with confidence. I realized I was the only player left to stop him so I charged him like a bull. I learned that being confident can help you do what you want based on my experience. It also taught me that big things will show up in your life and without confidence you might not be able to "tackle" it. You might not be able to overcome loses or move on from wins without confidence. Overall confidence is a great human quality. Think back to a situation in your life. Could you have been more confident? Go out and be confident and happy to everyone and everything. I believe no matter how big things in life are if you have confidence you can tackle it. I had the honor to be interviewed by Trent Childers on his podcast Fight for your health recently about gaining my confidence and going through my transformation. You do not want to miss this interview. Love And Wellness

http://roytrentchilders.com/episode25/

MEET THE CONTRIBUTORS

Jen Pierce

Jenn Krusinski

Michelle Brown

Judy Brown

Diane Letchworth

Andrea Caprio

Charity Parkinson

Brad Rudner

Aischa Massey

Lisa Marie Falcone

Danielle Litoff

Jace Jacobs

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THE GREEN(S) SEASON BY DIANE LETCHWORTH

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Yes!! Summer is coming – in some parts of the country, it’s probably already here, regardless of what the calendar says…. And of course, in the Southern hemisphere, it’s winter on its way … but not where I live! We’ve been experiencing some summer-like weather here in central North Carolina, which means one thing: Lots of fresh local fruits and veggies at the Farmers’ Market!! Yes, a lot of greens like the cool weather and grow almost year ‘round in this area, but when the weather’s chilly, most of prefer them steamed, sautéed or cooked in a soup. But now, when there are more varieties of lettuce available than I can name, it is definitely the time for salads! I don’t know about anyone else, but I just don’t enjoy a large salad for dinner in the winter months. I much prefer warm, nourishing dishes when it’s cold outside. But when there’s a warm breeze blowing through my open windows, and the sun is steaming up the air, I can make a meal out of a big, heaping plate of greens. With lots of other good stuff tossed in too, of course, whether it’s chilled quinoa or rice, or leftover shrimp, salmon or chicken. Raw, fermented vegetables make a great addition to a salad, and you get the added benefit of all those healthy probiotics. Some soaked and sprouted nuts add healthy fats and protein. Avocado can be a good source of healthy fat too. If you can tolerate dairy products, some raw organic cheese might work for you. Sea vegetables are nutritional powerhouses, some of the most mineral-dense foods we can eat. (And they taste yummy too!! You can buy them dried, and then soak them.) And then there’s the fruit…. I don’t recommend over-indulging in fruit, because it can have a negative effect on blood sugar metabolism in many people.

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But fresh, seasonal berries are impossible for me to resist, I admit. Blueberries are a hugely popular local crop, and I could eat them every day when they’re in season! As a matter of fact, blueberries, strawberries and peaches are probably the crops that disappear most quickly at our local Farmers’ Market!! If you don’t get there early, you’re out of luck! A wonderful dessert for summer consists of nothing more than a dish of fruit in some yogurt. We have a recipe using local apples (from the autumn Farmers’ Market), but you can easily substitute berries or peaches in the summer months. (“Recipe” is perhaps a bit extravagant: Slice apples [or peaches], add yogurt [dairy or plant-based, depending on your tolerances], and sprinkle with cinnamon or other spice. Voila!! Almost instant dessert….)

Add some grain-free granola, and you’ve got breakfast!! One caveat I need to add is this: For some people, especially those suffering from digestive issues, raw foods can cause more harm than good. It’s unfortunate, because these foods – especially in their raw state – are really the healthiest things we can eat. But if you’ve been diagnosed with Leaky Gut, or anything more serious (such as Crohn’s Disease or Ulcerative Colitis, among others), these “healthy” raw foods can wreak havoc on your digestive system. They can really irritate a sensitive GI tract. I had to give them up temporarily myself during different phases of my healing, and it was extremely difficult. I really missed my plate full of leafy greens and other raw veggies…. But it seems to have been worth it in the long run, because now that summer is approaching quite quickly, I’ve been able to incorporate the bounty of my local farmers back into my diet. I am really looking forward to a long, hot summer … with some of my favorite superhero super foods….

Diane Letchworth is a Certified Transformational Nutrition Coach, a Certified Gluten Practitioner, and a Certified Reiki Master/Teacher. She is currently studying Nutritional Endocrinology and Aromatherapy as well. She blogs regularly at www.letchworthsisterswellness.com, the website she shares with her sister Debra, who is also a health coach

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WHAT IS INTERMITTENT FASTING? AND HOW CAN IT BENEFIT ME? BY AISCHA MASSEY

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The most accurate definition is the simplest one: IF is simply alternating intervals of not eating (fasting)

Why Fast?

with times where you are allowed to eat.

The concept of fasting is nothing new, humans

In this respect, it is not a “diet” in the conventional

have actually been fasting for thousands of years.

sense. It is more accurately described as an “eating

Sometimes it was done out of necessity, when

pattern.” Each method of intermittent fasting has

there simply wasn’t enough food available.

what’s called a fasting window. How long each

In other instances, it was done for religious

window will be tends to vary, depending on which

reasons. Various religions, including Islam,

intermittent fasting protocol you select—and there

Christianity and Buddhism, mandate some form of

are several. The fasting period on specific plans

fasting.

can range from 16 hours all the way up to 36 hours

Scientific studies on IF benefits have been around

and each of those specific plans will have their own

since the 1940’s, it’s found in every major religion’s

set of benefits. Most people already “fast” every

texts, and goes all the way back to the beginning

day, while they sleep. Intermittent fasting can be

of human existence.

as simple as extending that fast a little longer. You

The idea that we need to eat 5-6 small meals all

can do this by skipping breakfast, eating your first

day long and never allow ourselves to feel hungry,

meal at noon and your last meal at 8 pm. Doing

commonly taught as the way to maintain a high

this you’re technically fasting for 16 hours every

metabolism, is quickly being put to rest. The

day, and restricting your eating to an 8-hour eating

benefits of increasing the duration between our

window. This is the most popular form of

meals have become so substantial it’s hard to

intermittent fasting, known as the 16/8 method.

ignore the scientific reports anymore.

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The Benefits So what are these benefits that people are willing to significantly alter their eating patterns to achieve? Here are a few of the main health benefits: Weight Loss: IF can help you lose weight and belly fat, without having to consciously restrict calories. It takes between 6 to 8 hours for the body to burn through its glycogen supply. When glycogen is depleted the body will then turn to the energy stored in fat cells. Eating throughout the day, 5-6 meals, makes it much harder for the body to burn fat. Extending the time between eating will force your body to tap into those fat reserves. Insulin resistance: IF can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes. Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.

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Heart Health: IF may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. Which are all risk factors for heart disease. Brain Health: IF increases a brain hormone called BDNF, and may aid in the growth of new nerve cells. Anti-aging: IF can extend lifespan in rats. Studies showed that fasted rats live as much as 36-83% longer. Detoxification: Giving your body time to focus solely on cellular repair can be incredibly beneficial for optimal cleansing. When your body is digesting incoming food all the time it cannot properly detox. Hormone Regulation: Leptin, the hormone that regulates fat storage as well as hunger signals, and ghrelin, another hormone that tells your brain the body is hungry, are also normalized by routine fasting. Final Thoughts Take note that it may take a few weeks to a couple of months for your body to get the message that youâ&#x20AC;&#x2122;re serious about burn fat. Once your body clearly gets the idea it will begin increasing its production of fat burning enzymes and turn you into a fat burning furnace. But please, pay attention and listen to your bodyâ&#x20AC;&#x2122;s own needs. Intermittent Fasting could be just what you need to break out of a plateau and take your health and performance to the next level.

Aischa Massey has been in the health and fitness industry now for over 20 years. She has an A.S in Health/Fitness Technician along with being a Certified Personal Trainer, Specialist in Fitness Nutrition and Medicinal Juicing Instructor. Aischa is currently finishing her Registered Holistic Nutrition certification so she can continue spreading her love of wellness to the community. Her love of Essential Oils came about after being diagnosed with Hypothyroidism and refusing to be on medication for the rest of her life. You can learn more about Aischa on her website : http://www.thehealthyacademy.com

Letchworth Sisters Wellness Helping You On Your Holistic Health Journey

www.letchworthsisterswellness.com email: diane@letchworthsisters.com email: debra@letchworthsistes.com Chapel Hill, NC

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''THYROID ESSENTIALS: A WOMENS NEED TO KNOW'' BY CHARITY PARKINSON

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Most women have never even heard of their thyroid gland, however according to the American Thyroid Association, thyroid disease affects 1 in 8 women at some point in their lives and up to 90% of those cases are autoimmune. If youâ&#x20AC;&#x2122;ve had a family member with thyroid disease, then you may have heard something about it, but only if the disease hits you personally, do ever really understand it. Hypothyroid disease is the most common condition and it can be the cause of so many symptoms that women experience from weight gain to fatigue, thinning hair, dry skin, anxiety, depression, cold hands and feet, constipation, low libido, menstrual irregularities, infertility and insomnia to name a few. Our thyroid gland resembles a butterfly in shape and is located in our neck. Ideally it functions in a balanced state secreting thyroid hormones evenly throughout the day. When our thyroid is imbalanced, we may experience either symptoms of hypo-thyroid or hyper-thyroid depending on our individual biochemistry. Some holistic practitioners associate the thyroid gland with the throat chakra, the energy system that is affected by our will, our ability to communicate our truth and our personal voice in the world around us.

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One thing is for sure, thyroid dis-ease is just as much a biochemical issue as it is a result of a mind/body imbalance. Research tells us that chronic stress greatly affects the functioning of the thyroid gland, and we know that the health of the adrenals which are often overworked in times of chronic stress, play a big role in the health of the thyroid as well. Stress can be a result of outside circumstances which can be demanding in your life, but it can also be the negative thoughts that we have about ourselves and the high standards that we hold on to so tightly, or the processed foods that we’re consuming too much of and the toxins that we’re being over exposed to. Some of the other players are the gut and the nervous system which affect digestion and nutrient uptake so that our thyroid has what it needs to make thyroid hormone, our pituitary gland which signals our thyroid to secrete hormones, our liver which helps to process and activate thyroid hormones in our blood and our pancreas which helps to maintain blood sugar levels so that all of our hormones remain in a harmonic state. In conventional medicine our body systems are treated separately, however they are anything but separate and treatment with a simple thyroid replacement hormone does nothing to balance the whole system, but may be helpful temporarily while you’re addressing the root cause.

LIVE, LOVE AND EAT So it all depends on what approach that you want to take in either treating or preventing thyroid health issues in the first place, but if you are experiencing any of these symptoms, it is worth having your doctor do some basic blood work to check your TSH, free T4, free T3 and thyroid antibodies to see if anything is out of range. When it comes to reversing disease in the body, the sooner that we pay attention and shift our direction where needed, the easier it will be to return to an optimal state of health. If I can leave you today with some beginner tips that have been well researched and as someone whoâ&#x20AC;&#x2122;s had thyroid and autoimmunity issues myself, I would tell you that the key foods that frequently trigger thyroid issues and autoimmunity are gluten, soy and dairy, so do your best to cut these out of your diet and see how you feel. It may take strict adherence to this at first to notice an improvement, but is well worth it while you heal. Ongoing stress, lack of sleep, not speaking up for what matters to you most, refined sugar and caffeine may hinder your progress as well. Often dis-ease in the body causes us to make important lifestyle changes, so look at it as an opportunity to grow. If you would like support with going deeper into your healing journey, please visit my website at wwww.holisticintelligence.net and contact me for a more personalized approach. REFERENCES: http://www.thyroid.org/media-main/about-hypothyroidism/ http://chriskresser.com/5-ways-that-stress-causes-hypothyroid-symptoms/ http://thyroidinwomen.com/digestive-health-and-thyroid/ http://www.thyroidchange.org/our-blog/a-brave-new-world-for-thyroid-treatment

Charity Parkinson is a Clinical Herbalist and a Holistic Nutrition Coach. She is very passionate about natural medicine and has been studying in the field for over 15 years, with experience in health food retail, sales, herbal & nutritional education, coaching and clinical consultations. Please visit www.holisticintelligence.net for more information about Charity and her work. .

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GET YOUR HOT MAMMA SUMMER GLOW ON BY MICHELLE BROWN

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I don’t know about you, but I could sing the praises of Summertime better than a teenager in High School Musical. For a girl who suffers from “thyroid disease hypothermia,” (a term I just made up) a warm summer day is my happy place. I know not everyone agrees with me though. If thoughts of summer leave you with more anxiety about how to cover up at the pool than excitement, then let’s talk. Since sweatpants and parkas probably aren’t going to become the next summer fashion fad, it’s time to take matters into your own hands. It’s time to detox! Why is detox so crucial to making your summer dreams come true? Toxins in our food, body care products and environment have a pesky way of disrupting our delicate hormonal balance, affecting everything from our bodies’ ability to shed pounds to the skin’s ability to renew itself. Just as alarming, toxins disrupt the gut microbiome as well, further contributing to health issues such as anxiety, mood swing, aching joints and even autoimmune disease. Time to kick those toxins out! When many people think of detox, they conjure up images of extreme dieting, taking lots of pills or (heaven forbid) wrapping up in plastic wrap and “sweating it out.” In contrast, safe detox is simply clearing out the pipes so you can properly release the toxins in your system and make room for the nutrients that nourish your body instead. There are many foods that are detox rock stars and including them in your detox regime (while simultaneously removing the foods that contribute to toxic load) will have you feeling, fit, fabulous and energized in no time! Greens like kale, chard and spinach, as well as berries (think blueberries, cherries and blackberries) are great choices for detoxing. Throw them in the blender with a little coconut milk and a bit of ginger root and you’ve got a great detox smoothie! And those foods that contribute to your toxic load? No surprise here. Think sugar, sodas, processed foods and fast foods- and you’ve found your detox saboteurs. These toxic foods have a bad habit of sneaking into the diet so be sure to keep them at bay during a detox. You don’t want to undo all the good you’ve worked so hard to accomplish!

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Food isn’t the only method for detoxing. One of my personal favorites is dry skin brushing. Dry brushing is a great way to stimulate the lymphatic system, which is responsible for removing toxins from the body. An added bonus for summer? The action of dry brushing exfoliates the skin so you can rock that glowing tan! If you’ve never tried it, the process is super simple. Grab a dry skin brush (you can find one for less than $10), and starting at your feet, use long strokes towards your heart. I’m not gonna lie. The first time I gave dry skin brushing a try, I thought it was a tad painful. If you find it to be uncomfortable, just use very light strokes and work up from there. I totally love dry brushing and can’t live without it! Imagine rocking your backyard barbecue this summer with a fit, healthy body, glowing skin and enough energy to stay up longer than the sun this year. Can’t you just see yourself singing “Summer Nights” to your sweetie like John Travolta and Olivia Newton John in Grease! You’ve got plenty of time to do a cleansing detox before summer officially hit’s the scene, so what are you waiting for? Grab a green smoothie and a dry brush before I’m forced to make any more references to musicals involving teenage summer angst. Cause nobody wants that.

After spending way too many years staying in the same place, Michelle finally woke up one day to realize she wasn't where she thought she should be in life. Broke, chronically ill, miserable and depressed, Michelle realized it was time to make some changes. Michelle found the power of simple habits to transform her own life, and now she has a passion for sharing with others what a few simple changes in their daily routine can do for their lives. A Certified Transformational Nutrition Coach, Michelle can be found at overcomingauto.com where she blogs about healthy living and achieving a successful and fulfilled life.

CALORIE COUNTING IS SO OLD SCHOOL BY ANDREA CAPRIO Recent studies seem to indicate that counting calories is not the answer to weight loss, what matters is rather what is eaten and who is eating it. Are you still counting calories? Raise your hand. I have good news for you, you can stop. But what should you do instead? Eating wholesome, non-processed quality food is a good start. Eating food that fits your lifestyle and genetic composition is the next step and, ultimately, using a holistic body-mind-soul approach is the key to permanent weight loss. Some information to support my claim: Researchers in the Department of Nutrition at Harvard School of Public Health show us that quality is in fact very important in determining what we should eat to achieve and maintain a healthy weight, the notion that “a calorie is a calorie” does not tell the whole story. One study of 120,000 healthy women and men spanning 20 years, associated weight gain with the intake of potato chips, potatoes, sugar-sweetened beverages, and both processed and unprocessed red meats.

Foods shown to be associated with weight loss were vegetables, whole grains, fruits, nuts, and yogurt

Another study showed that a low carb diet had better success in weight loss and also had a positive impact on overall health and metabolic rates improving cholesterol levels, body fat percentage, glucose levels and blood pressure. A different interesting finding showed that, with the same carbohydrates intake, the weight loss of the study group of 800 people stayed the same over 2 years, regardless of the protein-fat ratio. However, participants attendance to counselling sessions seemed to be directly related to greater weight loss and a better chance of keeping the excess weight off in the long term. Yet another study showed that the best way to keep the weight off after losing it was achieved through a high-protein and low-glycemic-index diet.

LIVE, LOVE AND EAT The results from these studies suggest that there may be some benefits to a macronutrient-based dietary approach, but further research also shows that while a particular diet may result in weight loss for one person, it may not be as effective for another due to individual differences in genes and lifestyle. In a nutshell, to achieve the best results and maintain them, the best approach is to develop a personalized program based on wholesome food. It needs to be adjusted to the person’s lifestyle and genes while taking into account behavioral, psychological, and social factors through coaching; these are the factors that will help achieve the best and healthiest long-term weight loss. Here are some simple guidelines to a healthy long-term weight • Eat a diet based on whole unprocessed foods • Eat plenty of rainbow-colored vegetables and fruits, ideally raw or lightly steamed • Choose high quality protein with a preference for plant-based protein; beans and lentils are great options. Avoid or reduce meat, favor wild-caught fish 2/week (pescatarians live 19% longer than omnivores). • Avoid or reduce dairy. Try to use nut milk products, prefer goat cheese • Eat a handful of nuts or seeds and have 2 spoons of healthy oils such as virgin olive oil (do not heat). Virgin coconut oil (can be used for cooking), unprocessed nut or seed oils • Have small quantities of whole grains such as brown rice, quinoa (actually a seed) and oats • Adjust your diet to your lifestyle and genes with the help of a nutrition or health coach. • Drink lots of water (at least 8-10 big glasses a day) • Live an active and fulfilling lifestyle • Stop counting calories Source: http://www.hsph.harvard.edu/nutritionsource/best-diet-quality-counts/ Andrea Caprio was born and raised in Europe and then lived in Africa for several years before moving to Miami, USA. She has been exposed to many different cultures and learned from all of them. As a mother and an entrepreneur she has been dealing with a lot of stress related and digestive problems at various stages of her life. As she learned to deal with these issues, Andrea discovered her passion for healthy living and became fascinated with how deeply nutrition can influence many aspects of our lives. This motivated her to create Wellness Methods with the objective of empowering as many people as possible to achieve their own healthy lifestyle by sharing her knowledge and findings. As a certified Transformational nutrition coach and a certified corporate wellness coach, Andrea helps people with stress-related health problems to uncover the root issues and implement simple long-term habits that will lead them to feel, perform and look better. She also consults companies on how to improve their employees’ health and productivity thus reducing stress, health related costs and increasing morale. You can learn more about Andrea on her website: http://www.wellnessmethods.com

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TO BUSY TO EAT ? BY JUDY BROWN

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To keep the week calm, organized, and fair, we often share cooking duties. This responsibility also includes setting the location and time of the dinner meal. We had delicious meals on our vacation.

Now that I have grown children I have the luxury of sitting back and observing when we are all gathered together on a family outing. I no longer need to monitor anything. Laughter, tears, bickering, joking, teasing, pouting, sharing or not sharing, are only a few of the intricate emotions of most and certainly my family dynamics. Our Martha's Vineyard family vacation gifted me many contemplative moments. There were 19 of us spending a week together. The activity level of the group was often rambunctious.The youngest of our brood spanned 7 months to 13 years old. The days were full and the kids had a blast, needless to say. The adults also enjoyed themselves, but of course they needed to keep our time together, and most importantly our meals, well organized. I suspect your family is not much different than mine. We like to eat and we like good food.

Coaxing the children to come sit and dine with us was another story, however. Every night, the parents cajoled, coaxed, sang and danced, and rang many a time "the dinner bell". The kids were having too much fun to eat! Really. Dining was very low on their list.

LIVE. LOVE AND EAT When they finally did stop to eat, it was only because they had to. It was only to get required nutrition. There was no savoring. I reflected on the striking contrast of children having too much fun to eat and adults thinking about the dinner meal upon waking that morning: the planning, the shopping, the cooking, the serving, and most critically, the pleasure of eating it. Then there are the dishes to wash.

At what point in our lives do we transition, and why? I don't pretend to know the answer. But I did note a slight bit of envy on my part. That is, I was envious of the too much fun and forgetting to eat. Think how thin I would be! I remember as a child playing outside until dinner time and being so sad that my playtime with friends and neighbors was over for the day. Sadly, family mealtime is becoming lost in our culture. But maybe not because we are having too much fun. My takeaway is that balance, as always, is key. Family dinners are a way to slow down, reconnect, and nourish the body, mind and soul. This is even more important now in our fast paced world. Finding activities that are so much fun....that is something to strive for as well! Throughout the week, watching the kids have too much fun to eat, filled my heart. This summer, I urge you to have too much fun. And then, I suggest slowing down to savor not only your love filled meal but the love filled presence of your family and friends.

(Finally, the kids sitting down to eat!)

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their mid life years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com

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HOW TO EAT THE HEALTHIEST PLANT BASED DIET WHEN TRAVELING! BY LISA MARIE FALCONE

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Vacationing can be really tough on the diet. Depending on the type of vacation you choose you can have access to food 24/7, but when you're a plant based eater there may not be many options. If you're anything like me when I don't eat (and eat well for that matter) you'll end up cranky and irritable. This is a surefire way to take you and everyone you're with from relaxed to super stressed. This summer vacation doesn't have to go that way though! Here are 5 easy tips you can implement to make sure you are eating the healthiest plant based diet you can while traveling! Do your research before you go. I had a friend who went to Columbia a vegetarian and came back a meat eater. She said there weren't many vegetarian options there for her and ended up getting so hungry she caved! If you are planning on remaining plant based throughout your trip it is crucial that you understand where you are going so you can manage your expectations. Pack the essentials. Before I even pack PJ's and socks I pack my food essentials! When you pack a few versatile things your food options are endless. Here's what you will always find in my carry on: * GoMacro Bars * packets of chia seeds * packets of hemp seeds * Individual packs of Aloha! Protein powder *Justin's PB packets. * A blender bottle * Almonds, sunflower seeds, or pumpkin seeds

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These essentials can turn an apple into a protein filled snack ( PB & Hemp Seeds), a yogurt into a healthy breakfast option ( Nuts/Seeds, and Chia ), a quick protein shake on the go, or added to a plain oatmeal for something super healthy, delicious, and filling! Check for local health food or grocery stores. When you get there you can stock up on seeds, nuts, yogurt, and fruit. I know that it can be a bummer to have to go grocery shopping while you're on vacation, but I've found a lot of new brands and great products by visiting Whole Foods in new cities. It has now become a thing that we do whenever we travel to a new city. Check out restaurants ahead of time. I always like to have a small list of restaurants that have some veg friendly options on the menu so we aren't stuck an hour before dinner trying to find a place. Use TripAdvisor and apps like Tasteful and HappyCow to help narrow down the search. If you have to go to a restaurant that doesn't have a plant based entree check out the sides and see if you can make a meal out of that. You can also call the restaurant ahead of time to see if they can accommodate you. Chances are they will be more than happy to put something together for you. Don't skip breakfast - This is especially key if you are at a beach resort. For some reason lunch is always the hardest meal for me to eat. With options like burgers and fries I'm usually stuck ordering the house salad. So eating a well balanced breakfast is really important. I personally take full advantage of the omelet station! It's a great place to load up on fiber filled fresh vegetables, enjoy a delicious fruit salad, and add some breakfast potatoes for a bit of carbs that will keep me fuller for a little longer. I hope these tips make traveling a little easier for you! So have fun, embrace the local veggies, and if you pop into a new Whole Foods send me a photo!

Lisa Marie is a Transformational Nutrition Coach and founder of Kale is my Karma. When she was 11 years old, she decided to be a vegetarian and has never looked back. Throughout her childhood and young adult life she struggled to overcome an eating disorder for many years but was able to put the negative patterns behind her and start living a full life. Lisa Marie on a mission to help women nourish their bodies and make peace with who they are and what they are putting into and on their bodies by sharing her wisdom and experience. Learn more from Lisa Marie at :http://www.kaleismykarma.com/

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CREATING A VESSEL THAT CAN BE STEERED BY THE MIND AND BILLOWED BY THE SPIRIT BY BRAD RUDNER

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Often people disregard the physical as superficial and base. While others, hold it up as all there is, denying the value of mind and spirit. When either of these positions is upheld for too long, the whole suffers. While we might be beings of light, with emotional and intellectual lives, we cannot deny the incredible existence of the body and the integral importance of valuing it while we stand on the Earth. Regardless of how intelligent, emotionally balanced or spiritually connected you are, if you neglect the physical as something unimportant, your potential will likely be limited. A strong healthy body is one of the best ways to allow your mind to focus, your feelings to be positive, and your spirit to be free to soar. Your body is your vessel that floats on the sea of life. Your mind is the rudder and your spirit the sails. Without sails, you have no inspiration to progress. Without a rudder, you have no control of your direction. And if your vessel can barely float, your journey is constantly interrupted and distracted by repairs, wobbles, leaks and general nuisances that hold you back from reaching the land of your dreams. No matter how wellcrafted your rudder is or how much wind in your sails, a compromised vessel cannot make it far without pausing to patch up. Here’s why a healthy body matters: It allows you to be pain-free, so you can… - focus on your mental tasks. - feel happiness, gratitude and optimism about the future - have your spirit soar without being nagged by physical irritants that bring you back to the ground It maintains long lasting energy, so your… - mind does not get sleepy before you make breakthroughs in comprehension - emotions don’t turn to defeatist thoughts because your body craves rest - spirit can truly launch deeper into profound exploration It keeps you centered in the physical world, so your… - mind can understand the symbiotic relationship that exists between all living things and you can act with a respect towards nature and consequently, yourself - feelings are generated proactively from a place of security rather than arise from a lack of confidence - spirit is not weighed down by the sense that your body is the weakest link and on the verge of collapse

LIVE, LOVE AND EAT Here’s a quick plan to improve your vessel, it’s never too late: 1) Get adequate sleep and rest - 7-9 hours per night. Here’s an extensive guide to restorative sleep. 2) Strengthen your muscles, your heart and your bones through movement - do some sort of resistance training. 3) Avoid snacking on sugar, processed foods and too many simple carbohydrates - focus on nutrient-dense meals that provide a good amount of healthy fats, clean protein and fibrous vegetables. 4) Reduce or eliminate alcohol consumption - regular drinking subdues mind, body and spirit. 5) Go easy on the coffee - excessive caffeine fatigues the adrenal glands and results in burnout, poor nutrient absorption, insomnia and increased anxiety. 6) Eat slower - not only will it be more enjoyable and digestion will be improved but it will also reduce fat retention. 7) Get more energy from protein and fat than carbohydrates (veggies not included) - carbohydrates are a quick energy source but take your blood sugar on a roller coaster ride resulting in more crashes. 8) Stay well hydrated - consistent consumption of clean water will improve every function of your body from cognition to movement to strength to organ operations. 9) Reduce extended sitting periods - your posture, lymphatic system, cardiovascular system and brain function will be improved through regular breaks and movement. 10) Manage your gut bacteria - Eat a plant-strong diet and consider including fermented foods and/or probiotics to boost good bacteria which in turn will aid in immunity and supply the right environment for healthy neurotransmitter production.

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If you take these steps and respect your body as the only ride you have in this life then you will allow your mind to expand unencumbered, your emotions to reach elation and your spirit to dance in the sky as you are a vessel that aids in these projections rather than interferes with them. (Unsure of where to start, take the FREE Vitality Quiz and get full access to my Boundless Energy Course) http://refnhex3.megaph.com/

Brad Rudner is a certified Transformational Nutrition Coach with degrees in philosophy and education. He worked as a wilderness guide and taught wilderness emergency medicine for over a decade. His passion for health and teaching led him to be a clinical trainer to doctors in operating rooms and clinics specializing in anti-aging and diagnostic devices. When faced with his own health challenges, he embraced holistic practices successfully, refusing to be a "bystander" to a diagnosis. Brad's journey inspired him to energize others with "nature infused living" through his MIND. approach to coaching, consulting and messaging. Learn more: bradrudner.com FB: https://www.facebook.com/brad.rudner Twitter: https://twitter.com/BradRudner

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ARE ENERGY DRINKS A NECESSARY SUPPLEMENT FOR ACTIVE KIDS? BY DANIELLE LITOFF

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It’s summer which means our kids are doing camps and running around all day in the sun. Some are in competitive sports camps where they have games, practice and tournaments, plus it’s HOT and our kids are sweating! We NEED to replace those electrolytes; the commercial says so! We need to get them energy drinks…or do we? Sports drink commercials run during pretty much every break in televised sports and while they show athletes sweating, moving and looking generally worn out, they fail to actually explain the product’s alleged value. So what exactly are electrolytes and do we need what’s in that sports drink? Electrolytes are electrically charged ions in our body including inorganic compounds such as sodium, potassium, magnesium, calcium, chloride, and bicarbonate. Their job is to help conduct electrical impulses throughout our bodies that are crucial to a whole host of functions.

The three main electrolytes are sodium, chloride, and potassium. These minerals are responsible for balancing body fluids, maintaining the body’s PH, regulating heartbeat, metabolizing carbohydrates, and are essential in the sodium/potassium pump which allows nerves to conduct messages. This is the process whereby neurons and muscles work to create an action potential. An action potential is the cascade of events that allow for nervous system to communicate, create a muscular contraction and thus movement. In plain English: Brain says run � action potentials make the legs move. During intense exercise the body will excrete these minerals through sweat and urine. Now let’s define this “intense exercise” that warrants electrolyte replacement afterwards.

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It is defined at 90 minutes or longer of continuous strenuous exercise. Think about when you have sweated so much your skin has a layer of salt caked on it…that is what we are talking about. Of course temperature and humidity factor into this as well, but the key here is long duration of

Please don’t go out and buy the zero calorie sports drinks, the fake sugars are even worse for growing bodies than the corn syrup. This isn’t to say that our kids will never need to replace electrolytes and replenish carbohydrate storage. They certainly might in the event of a

continuous, strenuous exercise.

doubleheader, kids playing multiple sports in a

There are certainly times when we may need to

At this point, it is appropriate and important to

help the body replace these important electrolytes. The energy drink companies have done a wonderful job of convincing us that they have the magic elixir, and the minute you get off the couch you NEED it. Most energy drinks are similar, they contain high fructose corn syrup (glucose-fructose syrup), sucrose syrup, citric acid, natural flavor, salt, sodium citrate, mono-potassium phosphate, modified food starch, red 40 and glycerol ester of rosin. An 8 oz. serving of a typical sports drink contains 14 grams of sugar, which is equivalent to 3.3 teaspoons of sugar. If you drink the whole 20 oz. bottle, you'll be getting a whopping 8 teaspoons of sugar. 1,2

single day or during a busy tournament weekend. replenish these elements in the body. It’s important to remember that it must be in a useful form so the body can metabolize those minerals and vitamins and put them toward performance. Our bodies react to high fructose corn syrup, sucrose syrup and chemical sweeteners with an inflammatory response; corn syrup is not natural, it requires a huge surge of insulin to process and remove from the blood stream. Instead of the body working to move leg muscles to run or kick, it’s busy removing the corn syrup from the system. Eight teaspoons of sugar will give them a rush and then a huge crash (aka bonking in the 3rd or 4th quarter - watch for it). Plus, the chemicals used to give the drink it’s day glow colors (and dye all the kids’ tongues) are extremely unhealthy.

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Again, this increases the inflammatory load on the body. Sugar and processed food will further increase the amount of work for the body must do to recover, making a second or third game even more difficult and increases the chance for injury. So now all parents are thinking, “Crap, now what do we do? How can we help our young athletes thrive?” I have an answer for you…electrolytes that are found in FOOD! Natural, whole sources are more bio-absorbable and therefore more efficient sources for replenishing the body. According to Emily Brown from Running Times Magazine “the usual foods we eat contain far more electrolytes than sports drinks. For example, a medium banana contains about 450 mg of potassium, whereas sports drinks provides 30 mg per 8-ounce serving. After a long run, a meal consisting of 8 ounces of yogurt and 16 oz of chicken noodle soup would adequately replace lost electrolytes (potassium and sodium)…” 3 Easy examples to replenish on the field are: citrus fruits (remember that standard-issue orange half we got as kids?) bananas, nuts, leafy greens, celery, tomatoes, apples, broccoli, avocados, apricots, seeds, carrots, olives and pickles. Eating these foods before and after the game will sufficiently reestablish the minerals and carbohydrates lost during the game. And even better, these foods with adequate amounts of water, will replenish without the fillers or damaging chemicals found in sports drinks.

Believe me, I understand that it’s difficult as a parent to enforce this change in behavior and you can just hear them now, “all the other kids get [insert any sports drink name], why can’t we??” I encourage you to share this article with the parents on your team, vacation group, or counselors at the camp. When everyone as a group commits to avoiding the garbage, it gets easier to stick to the new plan. Collaborate with the other parents, during tournaments to encourage our kids to replenish their systems in a more favorable way. Make a snack list prior to the event, parents can sign up to bring fruits (apples, oranges, bananas) nuts, almond butter with celery sticks, and carrots with ranch to the games. Trader Joes and Whole Foods are usually easy to find and have these already prepared if you’re travelling for games out of town. Meals at home or on the road encourage vegetables consumption (not fried) to decrease the inflammatory processes that were produced during the exertion of the game and summer activities.

LIVE, LOVE AND EAT Here are a few easy recipes to sip during days out in the sun: 1. Coconut water + a squeeze of lime, lemon or orange + 1/8 tsp. of sea salt * for young kids, you can get a young Thai coconut (sold at many health food stores) and stick a straw (maybe with an umbrella) right inside 2. Fresh water + a squeeze of lime, lemon or orange with 1/8 tsp sea salt and 1 tsp of honey (to taste) 3. Smoothies with fresh or frozen fruits and veggies (berries, banana, citrus, spinach, cucumbers, carrots and apples) blended with ice... tell them a leprechaun made it green ;) tell them For AFTER a big event smoothies can include plain Greek yogurt (full fat) or whole milk, include veggies not just fruit to lower the sugar impact and increase the vitamin and nutrient diversity. I have included a few websites in the references with more recipe ideas. As a final thought, save the treats for after all of the games have been played, and keep consumption in moderation. Yes, they worked out. Yes, they have burned the caloric equivalent of a jumbo ice cream, but ingesting loads of treats does not allow for complete physical recovery. Their bodies need quality nourishment to adequately restore their muscles and be ready for the next event. Letâ&#x20AC;&#x2122;s give our girls the level of support they deserve, so they can continue to amaze us with their success and incredible abilities! References 1. http://thesilverclouddiet.com/2013/02/a-sugary-drink-with-a-toxic-secret/ 2. http://www.consumethisfirst.com/2010/05/10/sports-drinks-kids-and-electrolytes/ 3. Emily Brown as featured in the November 2009 issue of Running Times Magazine 4. www.wellnessmomma.com

Danielle is a Doctor of Physical Therapy and a Health Coach. She is the co-owner of Battle Born Health in Reno, NV and has been practicing physical therapy for 20 years. Driven by her personal health issues, she completed training under the Kalish Functional Medicine Mentorship program and is certified as a Transformational Nutrition Coach. Danielle is passionate about finding the root cause of the problems, whether they are muscular, hormonal or dietary (and usually they are a combination of all) and helping people find the answers on how to become stronger than yesterday. You can learn more from her and her work at : http://www.battlebornhealth.com

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FATHER'S DAY: THREE TIPS TO HELP YOU SHAKE THINGS UP BY GREETING THE MORNING SUN BY JACE JACOBS

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Father's Day is a special time to celebrate those awesome men who have helped to raise us. It's also a great opportunity for Dad's to prioritize their health so they can be around longer to enjoy the people they love. Check out these three tips to help you shake things up and refresh your health by greeting the morning sun. 1. Get Your Mind Right Get outside early to greet the sun with a few minutes of deep breathing each morning. Focus only on your breath as you stand to face the sun, no thoughts. Breathe in and breathe out. Repeat this process for a few minutes and you'll notice your thoughts begin to drift away. Congratulations! You've just experienced Standing Meditation. It can help clear your mind and prepare you for a great day. It's also a flexible tool to use whenever and wherever you need it. 2. Embrace the Now Slowly transition from your meditation and begin expressing deep gratitude. There will never be another moment like this. Take a look around you and soak it in. Pause and enjoy the moment wherever you are. Oh yeah, I like that. Embracing the now helps you to remain present so you can be grateful for all the wonderful things you already have in your life. 3. Create the Outcome Now let's wrap up your morning refresh in front of the sun by visualizing what you want and asking for it with your actions.

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Here is the funny thing, your subconscious mind doesn't know if the image you are picturing in your mind is real or fake. So dream big and trust that the universe will deliver the right opportunities. Picture what you want and believe you already have it. So, if you desire a healthy fit body then close your eyes and visualize having that body now. Believe it. These tips will help you improve the quality of your thoughts so you can fully embrace the beautiful gifts that come with being a father. Happy Father's Day from one father to another. Wishing you the best. High five and knuckles

Jace Jacobs is a Personal Development Blogger, Aspiring Author, and Life Coach @ jacejacobs.com. Formerly a Transformational Nutrition Coach, he now combines his love of service and his deep interest in personal development by helping new entrepreneurs and dreamers navigate resistance, limiting beliefs and the ups and downs that show up on their Hero's Journey. For more info on how to overcome resistance, improve mindset, and take massive action, read his blog at jacejacobs.com Facebook.com/jacewjacobs/ Twitter.com/jacejacobs

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FIVE TIPS FOR A HEALTHIER VACATION BY JEN PIERCE

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Most of us will be taking some sort of fun vacation this summer. For those of us working on a healthier lifestyle, sometimes vacations can be challenging. We’ve been “taught” that vacation is where all the rules go out the window – especially those involving fitness & nutrition. Here are a few tips to not completely fall off the wagon on your vacation, but still enjoy yourself! 1. Be Active! Make it a point to get outside each day. It doesn’t have to be an organized workout, but talking a walk on the beach or walking to your dinner reservation are great ways to stay moving. If you do want to continue your workout routine, it’s best to do it first thing in the morning. See if there are drop-in classes at a local gym or studio where you are visiting, or find some workouts you can do online from your from laptop or tablet. 2. Have a good breakfast! Starting your day with a healthy meal can help you make better choices throughout the day. And if things just don’t go as intended with your nutrition, you at least know you had one good-for-you meal! It’s ok to have a larger-than-normal breakfast, but choose items like eggs, fresh fruit (local produce is even better!), oatmeal, or vegetable smoothies. 3. Limit your alcohol! Many of us love to have some adult beverages on vacation, and that is definitely acceptable! However, watch for those fun, colorful drinks that are loaded with sugar. Stick to clear liquors, and whatever you drink, alternate with water. This will help you consume less & feel a whole lot better in the morning!

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4. Cook for yourself! If possible, rent a place with a kitchen. Having access to a stove & fridge will allow you to stock up & store healthy meals and snacks. Eating out for every single meal can be a disaster for a nutrition plan. Stock up on quick, easy snacks like fresh fruit and peanut butter, vegetable slices and hummus, and fresh salsa & guacamole with baked chips. Deli meat & large leafs of romaine lettuce can easily be turned into quick lettuce wraps to take with you, wherever your adventures take you. Trail mix and beef jerky are also great travel snacks. 5. ENJOY YOURSELF! There is nothing better for the soul than some time away from your normal routine with your loved ones. Unplug, unwind, and enjoy your vacation time. Practice thankfulness or even try some meditation while you are away from your home or office. Try a new activity like yoga or paddleboarding or take time to read a book you want to read instead of one prescribed to you by your job. Whatever you do, take full advantage of your vacation to renew your spirit.

Jen Pierce is a Coach/Distributor for Beach body (makers of P90X, the 21 Day Fix, and other home workout programs) and a Chemical Engineer for a pharmaceutical company. She has committed herself to a healthier, happier lifestyle and has lost almost 30 pounds over the past two years. Jen helps support other men & women on their own journeys to health and happiness through online coaching & support, specifically those living with food allergies similar to hers. You can find Jen on Facebook at www.facebook.com/HealthyJenPierce or reach her at healthyjenpierce@gmail.com. Jen is happily married & liveson the shores of Lake Michigan in South Haven, Michigan. She enjoys cooking, reading, helping others, and sports

Recipes Simple Savory Raw Soup By Letchworth Sisters Wellness

Healthier Summer Tabbouleh By Jenn Krusinski

Summer Watermelon Salad By Bernadine Otto

Bonus Summer Salad Recipe!! By Jen Pierce

Simple Savory Raw Soup B Y

L E T C H W O R T H S I S T E R S W E L L N E S S

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Ingredients (serves 2) 2 medium to large tomatoes 1 head of cauliflower 1 cup jicama, chopped 1 Tbsp dried wakame, mixed with several ounces of water 1-2 Tbsp fresh dill, chopped

Directions Roughly chop tomatoes and cauliflower and place into high-speed blender, tomato on the bottom. Run on high speed for approximately 30 seconds, or until fully blended, tamping as necessary. Chop jicama into bite-sized pieces. Chop the wakame into smaller pieces, if desired. Use a good-sized bowl (not a little “soup” or “cereal” bowl!) – place jicama and wakame in then pour in the tomato/cauliflower mixture. Garnish with dill. Add other seasonings as desired.

Healthier Summer Tabbouleh J E N N

K R U S I N S K I

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Something about the heat of summer creates a craving for tobbouleh. It’s one salad I can’t seem to get enough! Loaded with veggies, this traditionally Lebonese dish is already healthy. But, when you swap out the bulgar wheat, with either quinoa, a gluten free seed, or riced cauliflower, you still enjoy the bright summer flavors, without the gluten! Grain Free High Protein Quinoa Tabbouleh Ingredients 2 C quinoa, cooked per directions 3 C flat-leaf parsley, chopped ½ lb fresh tomatoes, finely chopped ½ C olive oil Juice of 2 large lemons, or to taste 3 garlic cloves, minced 3 scallions, chopped 1 tsp sea salt ¼ C fresh mint (optional) Preparation Cook quinoa and let cool. Whisk olive oil, lemon, garlic, scallions and salt in a large bowl. Toss with cooled quinoa, parsley, and tomatoes. (and optional mint) Adjust seasoning for your taste buds. They will be very happy! Raw Riced Cauliflower Tabbouleh “Rice” a head of cauliflower using a food processor on pulse or using a cheese grater. Toss with prepped ingredients above, omitting quinoa. Enjoy! Tip: When I make the Cauliflower Tabbouleh at home, just for me and my family, I toss ALL ingredients into the food processor at once. This works best with cherry tomatoes. It’s quick and easy and so, so tasty! However, you risk it becoming too mushy if you overprocess...especially the tomatoes. So, when serving guests just be aware. For me? It’s a quick, delicious risk worth taking! Serving Suggestions: Eat with a fork or spoon as a simple salad. Spoon into lettuce leaves. Or, layer onto a bed of greens. Try adding garbonzo beans, pine nuts, avocado or chopped walnuts to mix things up!

Jenn Krusinski CTNC, is a holistic health coach serving women who want to get back to who they are meant to be, living their health potential, loving every inch of themselves, appreciating and seeing just how amazing they truly are, through Eating, Living, and Being, REAL. Her specialty is Hashimoto’s and she calls her clients with Hashi’s her Hashimamas. You don’t have to have Hashi’s to work with Jenn, but you DO need an open mind and a willingness to see new possibilities. Learn more about Jenn at: http://www.jennkrusinskiwellness.com

Summer Watermelon Salad B Y

B E R N A D I N E

O T T O

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I Love making this salad for Summer, it is quick and healthy and everybody enjoys it! Summer Watermelon Salad (Serve 4) Ingredients: - 6 Cups of watermelon, cubed - 1 Cup of romaine lettuce - 1 Red onion sliced thinly - 1/4 Cup of feta cheese/Goat cheese - 8 kalamata olives Dressing: - 1 tsp freshly squeezed lemon juice - Zest of 1 lemon - 1/2 Bunch of Cilantro finely chopped - 1 Cup of fat free plain Greek yogurt - Salt and pepper to taste Put all dressing ingredients together in a bowl and mix together Put all the salad ingredients together in a bowl. Add dressing. (Keep salad and dressing separate until just before serving.) Serve Chilled!!!

Bernadine Otto is a Certified Transformational Nutrition Coach & Author of the forthcoming book The 6 Week Summer Shrink Program, the creator of the 3 Week Flat Tummy Method and an EFT Practitioner. She helps women to lose weight and finding their worthiness and self-belief again. She works with women who are tired of dieting, losing weight and picking it up again and women who have a negative body image. She teach her clients to eat better not less. My approach is not to focus on calories or the scale but to work with my clients to create the happy, healthy life that they deserve. We are all so worth everything in life. I teach my clients that losing weight is not a quick fix but a wonderful journey. www.bernadinesthebodyshrink.com

Bonus Summer Salad Recipe!! B Y

J E N

P I E R C E

LIVE, LOVE AND EAT Bonus Summer Salad Recipe!! Most of us will be invited to some sort of party this summer, whether it’s a picnic, graduation party, or neighborhood barbeque. This recipe is quick & easy to take with you and can provide some much needed nutrition. Note: I cannot take credit for this recipe myself – it is from the cookbook Practical Paleo by Diane Sanfilippo (my favorite Paleo cookbook!) Ingredients 4-6 zucchini or summer squash, julienned or spiralized, to yield 5 cups 1 cup cherry tomatoes, quartered ¼ cup fresh basil, thinly sliced 1 clove garlic, grated or finley chopped ¼ cup extra-virgin olive oil Sea salt & black pepper to taste Directions Chop the ends off the zucchini and julienne/spiralizer to make “noodles.” {I used my spiralizer by Faberware to make zucchini noodles for this salad. Works like a charm!} Combine the cherry tomatoes, basil, garlic, olive oil, salt, and pepper in a medium-sized mixing bowl. Toss the squash with the tomato mixture and place onto a flat dish or into a bowl to serve {If dairy is within your normal eating habits, some small balls of fresh mozzarella would be a fantastic addition!} Jen Pierce is a Coach/Distributor for Beach body (makers of P90X, the 21 Day Fix, and other home workout programs) and a Chemical Engineer for a pharmaceutical company. She has committed herself to a healthier, happier lifestyle and has lost almost 30 pounds over the past two years. Jen helps support other men & women on their own journeys to health and happiness through online coaching & support, specifically those living with food allergies similar to hers. You can find Jen on Facebook at www.facebook.com/HealthyJenPierce or reach her at healthyjenpierce@gmail.com. Jen is happily married & lives on the shores of Lake Michigan in South Haven, Michigan. She enjoys cooking, reading, helping others, and sports

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Health News Stress affects males, females differently https://www.sciencedaily.com/releases/2016/05 /160526190418.htm Mimicking deep sleep brain activity improves memory https://www.sciencedaily.com/releases/2016 /05/160526151749.htm Another reason to stay active as we age https://www.sciencedaily.com/releases/201 6/05/160526125211.htm

''Always make time for the things that makes you happy to be alive" - Bernadine

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