Guide to
glorious glutes
W E I V E R
Pam Boteler
Athlete & Women’s Sports Advocate
Our 2015
P
holiday gift guide
yoga
for Travelers
No-Fuss
hairstyles
for the gym
GENE BAUR’S
hot new book
Living the Farm Sanctuary Life
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32
features
Beating the Winter Blues
on
th
e
r e v co
48
Pam Boteler
12
Gene Baur: Living the Farm Sanctuary Life
77
Vegan Hottie: Dr. Garth Davis
36
Winter Warming Drinks
Staples 04 Note from Christy 08 Fuel for Your Body & Mind 10 #instagramlove
Winter 2015 / Vol 1 / Issue 8
17 Bodyweight Workout
FITNESS
60 Lifting Workout
17 Bodyweight Workout: Rotation is the Name of the Game 41 8 Strategies for Enjoying Indoor Fitness All Year Long 44 Yoga for Travelers 60 A Girl’s Guide to Glorious Glutes
74 The Real Deal
NUTRITION
48 Athlete Interviews 56 In Jo’s Kitchen
[def-uh-nish-uhn] noun
08 Fuel for Your Body & Mind: Winter Veggie Stew 16 Gene Baur’s Toasted Pumpkin Seed Dip 20 DIY Vegan: Cultured Nut Cheese and Chai Popcorn 24 An All-Star Christmas Dish: Brussels Sprouts 56 In Jo’s Kitchen: Porridge with a Twist 68 Winter Warming Drinks
1 the act of making distinct
LIFESTYLE
What is Definition?
or clear. Example: That is a clear definition of sustainable living.
2 the condition of being clearly outlined, defined, or distinct. Example: Her biceps have great muscle definition.
On the Cover
Read all about canoeing athlete Pam Boteler on page 48! Photo by Brian K. Donnelly.
10 Instagram Love 12 Gene Baur, Living the Farm Sanctuary Life 32 Beating the Winter Blues 48 Pam Boteler: Watersport Superhero 64 2015 Holiday Gift Guide 74 The Real Deal: Deloading
TRANSFORMATION 69 Joe Colucci 71 Daphne Belanger 77 Interview with a Vegan Hottie: Dr. Garth Davis Reading the Fine Print Please use the content of Definition Magazine wisely: It is intended to educate and inform, not to replace the care of a health professional. Content of this magazine cannot be used without express written consent. Copyright © 2015 by Definition Magazine, Vegan Ladies Who Lift, and the individual authors.
Note from
Christy
It’s that time of the year where we don more layers (for many of our readers!), move our fitness indoors, and start eating more comfort foods. Issue Eight is full of ideas, recipes, workouts, and inspiration to keep you healthy during the winter months!
If you’re the type who travels a lot during the colder months we’ve got the yoga moves you need to soothe your aching body. I’ve been traveling for the last 2 months while this issue was being created and I know how helpful it can be to stretch your body. Don’t be afraid of the stares you may get!
After 17 years of doing yoga I am proud to say I am finally a yoga teacher! I can’t wait to share my journey to India with you where I completed a month long yoga teacher training immersion. It was life-changing! Other big news: this will be the last issue of Definition as an online magazine. After many months of research I’ve decided that it’s not my style to kill all the trees necessary to make a print magazine. We are currently looking into creating a phone/tablet app that will be the first vegan app on the market to help you stay healthy and fit! Keep an eye out for that!
Live by no one’s
Thank you so much for the last 2 years and supporting our dream of changing the landscape of women’s fitness magazines. We hope to continue being a resource for you through our website and blog, and hopefully through our new app!
definition
but your own.
Editor-in-Chief Christy Morgan
Managing Editor Nicole Axworthy
Creative Director Christie Norris
Lead Designers Jenna Bauman Tami Vergara
Lead Writers Kelly Caiazzo Erin Fergus Christie Gonzalez Lori Graham Jo Hodson Laura Kaplan Anngela Leone Christy Morgan Lindsay Morgan Brooke Rosenfeld Emily Segal Kat Sisler Jason Venckus
Guest Contributors Joe Colucci Daphne Belanger
Contributing Photographers Ann Mai
Guest Photographer Rachel DiVittorio
our
team
advertise with FITNESS Advertising with us is a great way to get your company in front of your target market. We have awesome advertising rates to meet your needs!
Contact us today! Christy Morgan definitionfitnessmagazine.com/contact
Photography by Lori Graham
Winter Veggie Stew by Anngela Leone
Growing up in an Italian-American family, I learned that food is how we show our love. A comforting bowl of winter veggie stew feels like a warm hug on a chilly night. This recipe will warm you up, fill you up and give you all the nutrients you need for a quick recovery—minus
To beat the winter blues, I like to keep my music light, upbeat and a little sexy. This playlist is perfect for your next training session or press play while you’re cooking up this winter stew!
the sluggish feeling that often accompanies comfort food. Perfect on its own or over whole-grain rice, pasta or quinoa. Ingredients: 1/8 cup (27g) extra virgin olive oil or veggie broth 1 tablespoon (15g) chopped garlic
2 zucchini 12 oz. button mushrooms
7 carrots
28 oz. can (749g) diced tomatoes, with juice
5 Idaho potatoes
1 cup (200g) cooked garbanzo beans
1 yellow onion
1 cup (150g) peas, canned or frozen
2 eggplants
1 sprig or 1 tablespoon rosemary
2 red bell pepper
Dash cayenne pepper
1 green bell pepper
Sea salt and black pepper, to taste
Directions: Clean all the vegetables. Peel the potatoes, carrots and onion, and cut into large 1-inch chunks. Cook the potatoes, carrots, onion and garlic in the olive oil (or veggie broth) in a large pot, covered, over medium heat for about 15 minutes. While those vegetables are cooking, cut up the rest of the veggies in same size chunks and add to the stew. When all the veggies begin to soften, add the diced tomatoes, garbanzo beans and peas. Simmer, covered, on low heat to slow cook. After 30 minutes, add the rosemary, dash of salt, black pepper and cayenne. Then simmer, covered, for another 30 to 45 minutes. Makes 6 servings • Find Anngela Online: Check out Our Team page!
Nutrition per serving: Calories: 400 Carbohydrates: 61 g Net Carbohydrates: 46 g Fiber: 15 g Protein: 12 g Fat: 13 g
Tonight (Best You Ever Had) John Legend September Earth, Wind & Fire The Party & The After Party The Weeknd Hold On, We’re Going Home Drake Drunk in Love Beyoncé Girl on Fire Alicia Keys I Feel For You (Remix) Chaka Khan Gotta Have It JAY Z In the Morning J. Cole Come Thru Drake No Sleeep (feat. J. Cole) Janet Jackson Almost Home Moby feat. Damien Jurado [Sebastien Edit]
LOVE #definitionmagazine #veganladieswholift Want to see your photo shared here? Simply tag your toughest, sweatiest, heaviest, pumping iron workout photos or your delicious plant-powered meal with #definitionmagazine and #veganladieswholift for your chance to be featured on our instagram account! Âť
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winter | 2015 | definitionfitnessmag.com
#instagramlove @jaywawa_ A perfectly balanced vegan meal gives you all the energy you need!
@veggielover75 Lori looks back at the awesome workout she did in our summer issue. Be sure to check it out!
@hashtagcestlavegan Vegan ladies who lift also run and do whatever their heart desires for fitness.
@heartshapedsky Ami shows us strength and grace in her CrossFit practice.
@stacibrindle We love this bowl of cooked plant goodness and raw calcium-rich foods.
@anastasia_vegan_warrior If you want delicious recipes perfectly balanced for your macros check out Anastasia’s blog!
11
g n i L iv
c n a S m Fa r
e f i L y r t ua
HE T S U S W O H Y K S R O A O U B CT W N E A N S M R’S R U A A F B OF D GENE L R O W L A M AG IC
by Laura Kaplan
FARM SANCTUARY is one of the most well-known animal sanctuaries and non-profit organizations in the vegan world. Over 1000
hot stuff!!
animals, ranging from ducks to cows, chickens to pigs, and many other farm animals in between, call Farm Sanctuary home. Their farms are located in New York and California, and have seen over 100,000 visitors overall. They pride themselves in being a home for rescued farm animals, and they stand out as an educational and advocacy organization helping people see that farm animals are no different than a cat or dog. When visiting Farm Sanctuary, one may be struck by an overwhelming sense of happiness. This sense of contentment is apparent when seeing the animals interact with each other, their visitors, and volunteers. The picturesque environments of the farms add further meaning to the word “sanctuary.” Farm Sanctuary is a place where the animals can live the rest of their lives in peace and freedom from harm, but it is also a place where people can come and experience a sense of wonder and peace
pictures sprinkled throughout the book give a glimpse into what life is like at Farm Sanctuary. However, this book serves as a guide for all who read it to become inspired by its pages to live a happier, more compassionate lifestyle that contributes less harm to others in accordance with the principles and philosophy behind Farm Sanctuary.
within themselves. They may visit and leave
This is achieved in a variety of ways. The book has many
truly inspired by the chance to interact with farm
different features, both for experienced vegans and
animals who have overcome incredible odds,
people who may be a bit apprehensive about committing
by the beauty of their surroundings, and may
to veganism. Gene describes the principles of their
(if they hadn’t already) feel compelled to become
philosophy and values, and then goes about giving
more compassionate in their everyday lives by
practical advice on how to adopt those same ideals into
adopting a vegan lifestyle.
your own life. Since many of us know that one of the best ways to spread the vegan message to others is by feeding them delicious food, the majority of the book is devoted to
The inside story
amazingly beautiful and scrumptious recipes. The recipes are all quite enticing, and many of them
Farm Sanctuary is more than an organization. It is a
are easily adapted or are also gluten-free. I especially
philosophy for living life. In Gene Baur’s new book,
recommend checking out the Waldorf-Style “Chicken”
Living the Farm Sanctuary Life, the co-founder of the
Salad, Maitake Mushroom and Artichoke Heart
organization allows those who haven’t visited the farms
Gluten-Free Lasagna with Vegan Lemon Ricotta, and
to be able to take in some of the happiness, beauty, and
the Tacos with Salted Grilled Plantains, Salsa Verde,
life lessons that come from the experience. The frequent winter | 2015 | definitionfitnessmag.com
To see the full article, purchase this issue here. 13
by Brooke Rosenfeld, MS, RD, CDN, CPT, Pn1
14
Photography by Lori Graham
winter | 2015 | definitionfitnessmag.com
My family is very accommodating when it comes to my dietary needs at holidays and get-togethers. Fortunately, the majority of my family loves vegetables and fruits; this works in my favor as I always have loads of plants to eat. They even go as far as preparing one completely vegan entrée for me. This may not be the case for everyone though. It’s a good idea, and likely a necessity, to prepare a main dish to bring to an event that you and others can eat. At least you know for certain that something will be available that meets your dietary requirements.
At gatherings, you’ll also inevitably have the “Where do you get your protein?” question. Don’t get frustrated by it, just roll with it. It’s good that they are asking; every time that question is asked, I look at it more as an opportunity to educate and assure them that I am, in fact, not suffering from malnutrition. Vegan doesn’t mean malnourished. No, I don’t only eat salad. Yes, plants have protein, etc. I’m sure we’ve all been there. I can’t recall a Christmas meal with my family that was without Brussels sprouts. These little baby cabbages may be small but they sure do pack a nutritional punch. Sometimes good things come in small packages! As with all the cruciferous veggies, when they’re cooked they may give off a sulfury smell, but once you get past that (I mean just turn a fan on or something if it bothers you that much), they taste so good and are even better for you. It’s no wonder the American Cancer Society recommends including these veggies in your diet as often as possible1. The sulfury smell that occurs when preparing Brussels sprouts is actually due to a compound found in the sprouts called sinigrin, which has been shown to fight pre-cancerous cell growth. In addition to sinigrin, there are other phytochemical compounds that have been shown to have antioxidant properties that promote detoxification—back off free radicals! Brussels are also a great source of potassium, vitamin K, folic acid and even beta carotene1.
winter | 2015 | definitionfitnessmag.com
»
To see the full article, purchase this issue here. 15
Winter
WARMING Recipes and Photography by Ann Mai
D RI N KS
Baby, it’s cold outside! This collection of warming winter drink recipes is the perfect prescription for chilly winter nights. From ginger-spiked hot
cocoa to sweet potato lattes, they are like comfort in a glass. Along with a thick blanket and perhaps some easy reading material, they’ll be sure to hit the spot and ward off those seasonal chills.
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winter | 2015 | definitionfitnessmag.com
winter | 2015 | definitionfitnessmag.com
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Nutrition per serving: Without whip Calories: 95 Carbs: 16 g Fiber: 1 g Net Carbs: 15 g Fat: 4 g Protein: 2 g With whip Calories: 117 Carbs: 17 g Fiber: 1 g Net Carbs: 16 g Protein: 2 g
This ginger hot cocoa is warm, zingy, and not too sweet. Think of it as a sophisticated hot cocoa. It’s good for sipping while you enjoy a book on a cozy winter evening. The addition of ground cinnamon really complements the ginger’s spicy tones. The piquant aftertaste of the ginger lingers in your throat after each sip, giving you warm fuzzies to fight off the chilly winter air. Ingredients:
for 2 minutes. Strain the ginger (or keep it in if you
2 cups (480ml) unsweetened cashew milk
prefer) and return the milk to the saucepan, over low
1 teaspoon (5g) freshly grated ginger
to medium heat. Add the cacao powder, vanilla, maple
1 tablespoon + 1 teaspoon (20g) cacao powder 1 teaspoon (5ml) pure vanilla extract 1 tablespoon + 1 teaspoon (20ml) pure maple syrup
syrup, and cinnamon to the milk and whisk vigorously to incorporate. Remove from heat. Pour into mugs, add dollops of coconut whipped cream, if using, and sprinkle cinnamon on top.
Pinch ground cinnamon Coconut whipped cream, for topping (optional) Directions: In a saucepan over medium to high heat, heat up the milk and ginger until scalding (about 3 to 4 minutes). Remove from heat and let the ginger steep
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Makes 2 servings
»
Matcha and black sesame go together in many desserts—so why not a latte? This nutty and energizing drink is a refreshing way to greet a crisp winter morning. The toasty black sesame flavor merges smoothly with earthy matcha powder. Feel free to add more matcha if you love it! The black sesame paste can be found at Asian markets. Or, you can make your own by processing roasted black sesame seeds in a food processor; it just won’t be quite as smooth and you may have to strain it for a smoother latte.
Ingredients: 2 cups (240ml) unsweetened cashew milk 2 tablespoons (15g) black sesame paste 1 teaspoon (5g) matcha powder 2 teaspoons (10ml) pure maple syrup 1 teaspoon (5ml) pure vanilla extract 1 pinch sea salt Coconut whip, for topping (optional) Directions: In a saucepan over medium to high heat, heat up the milk, black sesame paste and matcha for about 3 minutes, stirring to incorporate. Reduce heat to low. Whisk in the maple syrup, vanilla and sea salt. Remove from heat and pour into mugs. Serve with coconut whip, if using. Garnish with black sesame seeds and matcha powder, if desired. Makes 2 servings
»
Nutrition per serving: Without whip / Calories: 144 Carbs: 9 g Fiber: 1 g Net Carbs: 8 g Fat: 11 g Protein: 3 g With whip / Calories: 166 Carbs: 10 g Fiber: 1 g Net Carbs: 9 g Fat: 13 g Protein: 3 g
winter | 2015 | definitionfitnessmag.com
To see the last recipe, purchase this issue here. 19
FOR
Travelers by Kat Sisler
Help rejuvenate your mind & muscles with these gentle stretches. Traveling is in! Whether you find yourself waiting in the airport, pulling your luggage up four flights of stairs to your hotel room, or sitting for hours in the car, these yoga poses will help revive and rejuvenate stagnant muscles. These are especially recommended after long flights or drives when you have been sitting for long periods of time. Three levels and options are provided to keep you in tip top shape.
Beginner—The Shy Yogi For those yogis who want a gentle, non-attention grabbing practice, these poses will revive your body without turning heads.
01 QUAD STRETCH (STANDING) Come to a wall or a chair for balance. Beginning with your right leg, kick your heel up to your glutes and reach back with your right hand, grabbing the top of the foot. Pull the foot towards you to stretch the quad. Be gentle with the pulling as this can be intense for those with knee issues. After a few breaths, release the leg and switch to the left leg.
20
Âť
01 QUAD STRETCH
02 SEATED TWIST Come to a chair or the floor. Begin with an inhale, then as you exhale allow your right hand to float to the base of your spine as you twist to the right. Your left hand will come to the outside of your right knee or quad and look over your shoulder. Hold for a few breaths and breathe into the twist. On an inhale, switch so that your left hand comes to the base of the spine as you open to the left and allow your right hand to come to the outside of your left knee. 03 SIDE STRETCH
02 SEATED TWIST
You have the option to do this one standing or seated. With a big inhale, reach your arms above you and allow the palms of your hands to touch. Lace all fingers except for the pointers, and take the laced hands up and over to the right to begin. You want to feel a deep stretch through the left side body, without crunching too far into the right side. After a few breaths, come back to center and then arc up and over to the left to stretch through the right side.
Intermediate—The “I-Don’t-Mind” Yogi For those yogis who don’t mind a few looks, these postures will wake up those travel-worn muscles.
03 SIDE STRETCH
04 HALF DOG Come to a wall, giving yourself about three feet of room between yourself and the wall. Stand with your feet directly under your hips, shoulder-width apart. Press your hands directly into the wall so that your spine comes to a neutral position (between belly and chest height). Begin to press your chest forward and down between the biceps as much as possible. 05 BADDHA KONASANA (Next page)
04 HALF DOG
Come to a comfortable seat on the floor. Bring the soles of the feet together (while knees fall out) and pull them in as close to the body as you are able. Wrap the hands around the feet and, keeping a flat back, pull your heart forward and down towards the feet.
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To see the full workout, purchase this issue here. 21
22
Photography by Brian K. Donnelly
winter | 2015 | definitionfitnessmag.com
featured athlete I first read about Pam on the Forks Over Knives blog. The more I learned about her and her organization, WomenCAN International, which is leading the way for equality in sports like olympic canoeing, I knew I had to talk to her. As you will see from her long list of accomplishments, she’s a total badass and a great inspiration to women everywhere.
When and what made you want to go vegan?
In May 2007, I had a major health crisis. Many things were going right and wrong in my life all at the same time. I felt like I was moving at 100 miles per hour in some areas and 1 mile per hour in others. By May, I was going 0 miles per hour. This was not good as I was starting a new sprint canoe season after finishing another record-setting 2006 season. I wanted to make 2007 even better, but my body had other ideas and it forced me to take a break. I was primarily vegetarian, eating a high concentration of plant-based whole foods (fruits and vegetables). I was still consuming some dairy and the occasional fish, with little processed foods, but what I was doing wasn’t enough to prevent wholesale burnout, nor could it alone cure health issues (including severe digestive issues) that needed immediate attention and reversal. At that time I made a decision: it was time for complete transformation. The rest of the summer was spent healing and rebuilding, with an eye toward getting back to competition shape. I became vegan and focused on clean, whole plant foods as my body was healing. I also amped up my personal study of holistic nutrition, getting educated on the relationship between health/wellness and holistic living and being (i.e. mind/body/ spirit), and realized it’s an undeniable link to high performance.
Interview by Christy Morgan winter | 2015 | definitionfitnessmag.com
The switch to food for healing and high performance did not happen until August 2007 when I was introduced to a low-fat, raw, vegan lifestyle and I began studying and working more on the mental, emotional and spiritual aspects of my life (lack of attention in these areas contributed to the crash). From there, I began rebuilding and healing even more rapidly and things started to change for the better—on the water, in the gym, even in my relationships, including with myself. Thanks to the work of Robert Cohen, I already understood the impact of choosing plant-strong nutrition had on saving animals and I was slowly learning about the environmental impact.
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23
In a nutshell, a plant-based diet has been a foundation for
allow women to compete in Swanboats, I started to learn
what has become a magic formula for healing and high
more about the plight of women and gender inequality in
performance. I also feel that high-quality nutrition, in
other countries.
addition to a focus on body/mind/spirit transformation, has ultimately helped me become a better human being.
What got me interested in Olympic-style (high-kneel) sprint canoe in 1999 was simple: no one else was doing it anywhere in the US and I wanted to be one of the first, if not the
Can you tell us a little bit about why you became
first, at least in the US. My canoe club (the Washington
interested in canoeing?
Canoe Club) helped establish canoe/kayak on the Olympic
I have competed in various paddling disciplines (canoe and kayak) since 1992: swan boats (indigenous to Thailand), dragon boats, Olympic-style sprint kayaks, marathon canoes, Olympic canoes and ocean surfskis (kayak).
program in 1924 exhibition events. Canoe/kayak became official for the 1936 Olympics—but for men only. Women did not get kayak opportunities until 1948 and even today, they do not have the same number of events as the men nor compete in the same distances. However, since
What got me interested in paddling in 1992 was the
1924, women are still barred from competing in Olympic
opportunity to go to Thailand and compete as part of
canoeing. In 1999, I saw a Canadian woman named Sheila
Team USA in the World Swan Boat Championships. I was
Kuyper paddling a canoe and it was the most amazing thing
a basketball player and runner at the time but somehow
I had ever seen. I wanted to do what she was doing and be as
made my first women’s national team. This opportunity
strong and graceful as she was. Due in part to her lobbying,
opened my eyes to the possibilities of traveling and
Canada had opened up their national championships to
competing in sport. And because 1992 was the first year to
women canoeists in 1995.
Photography by Kealani Kimball
24
Âť
winter | 2015 | definitionfitnessmag.com
featured athlete
“
Sometimes when you’re in a dark place you think you’ve been buried, when you’ve actually been planted.
Photography Brian K. Donnelly winter | 2015by| definitionfitnessmag.com
To see the full article, purchase this issue here. 25
2015 Cruelty-Free
Holiday Gift
26
winter | 2015 | definitionfitnessmag.com
featured guide
Guide by Chrissy Gonzalez
Are you looking for the perfect gift for the fit chick in your life? Look no further! Whether she’s into yoga, lifting, gym classes or running, the gift ideas on the following pages will certainly inspire her to get moving. All curated items are vegan and produced using environmentally-friendly manufacturing practices when possible.
winter | 2015 | definitionfitnessmag.com
Âť To see the full guide, purchase this issue here. 27
interview
INTERVIEW WITH A VEGAN HOTTIE:
DR. GARTH DAVIS CM: Tell us a little bit about how, when and why you went vegan? Several events influenced me. Around the time I was having my first child eight years ago, I decided to get a life insurance policy but I failed the health test. It turned out I had hypertension and high cholesterol. When I went for an eye exam the ophthalmologist noted I had cholesterol deposits in the vessels of my eyes. In addition, I had irritable bowel syndrome, felt weak all the time, and was growing a belly. Keep in mind I am a weight-loss doctor and was instructing people on how to eat. It seemed at the time we were just destined for disease. When I finally got tired of feel bad I began looking at nutritional research and noticed that America has some of the worst health statistics despite some of the most advanced medicine. I soon realized that many cultures lived far longer than us, and one of their secrets was a predominantly plant-based diet. I originally changed my diet to plant-based because the more I studied the more obvious the answer was. No matter what disease I was looking at, a plant-based diet could either prevent, cure, or at least ameliorate. The change to vegan was more based on ethics. Books like Eating Animals and Food Revolution were hugely influential. Now I have no desire at all to eat animal products.
CM: Have you always been into fitness? Why is it an important part of your life? Before I changed my diet I really was not athletic at all. I felt like I was too old to suddenly become an athlete.
To see the full article, purchase this issue here. 28
Âť
winter | 2015 | definitionfitnessmag.com
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