Inspire Health 09

INSPIRE ISSUE 09

Real Inspiration for Women

INCREASE ENERGY AND BALANCE HORMONES 10 Reasons to EAT A FRESH SALAD EVERY DAY Do Your Heart a FAVOR

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resh A Transformation January ยง February 2014

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IF YOU NEED MOTIVATION TO GET MOVING, TRY WORKING OUT WITH A PARTNER. PARTNER WORKOUTS CAN BE FUN AND ENGAGING. THE COMRADERY ENJOYED CAN MAKE THE CHALLENGE EASIER AND ENCOURAGE COMMITMENT. ASK A FRIEND TO JOIN YOU IN THIS FUN AND CHALLENGING WORKOUT THAT PROMISES RESULTS IN AS LITTLE AS 30 DAYS.

contents issue 9 2014

§ Superfood INCREASE ENERGY AND BALANCE HORMONES! { page 5 }

§ Exercise THE 30-DAY PARTNER WORKOUT CHALLENGE { page 10 }

§ Wellness DO YOUR HEART A FAVOR —EAT RIGHT AND EXERCISE! { page 18 }

§ Mighty Kids WHEN SHOULD KIDS BEGIN EXERCISING? { page 22 }

§ Weight Loss HEALTHY HABITS THAT LEAD TO WEIGHT LOSS SUCCESS { page 7 }

§ Longevity THE SECRET TO LIVING LONGER { page 14 }

§ Healthy Recipe Chickpea Carrot Ginger Soup { page 19 }

§ Natural Beauty 4 WAYS TO PREVENT CHAPPED LIP { page 23 }

§ Healthy Mind WHAT’S YOUR SECRET RECIPE? { page 8}

§ Cover Story A FRESH TRANSFORMATION

This one simple principle can give you the fresh start you need to make a real transformation. { page 16 }

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§ Eat Fresh TOP 10 REASONS TO EAT A FRESH SALAD EVERY DAY { page 20 }

§ Fashion CROSSING OVER---Transitional wardrobe for women on the go { page 24 }

super food FEATURE

INCREASE

ENERGYand BALANCE HORMONES! By: Leslie Feldman

IF YOU REACH FOR A CUP OF COFFEE EACH MORNING TO WAKE UP AND GET GOING, WHY NOT TRY AN ALTERNATIVE TO CAFFEINE? MACA ROOT CAN ADD A PEP IN YOUR STEP AND KEEP YOU BALANCED.

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aca is a root from Peru that resembles a potato and offers a big energy boost for those who feel tired and unenergetic. Unlike coffee, maca root offers energy in a non-caffeinated way that truly supports the body. It contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. It is rich in B-vitamins, which are

the energy vitamins, and is an excellent vegetarian source of B-12.

Maca root helps balance hormones by stimulating and nourishing the hypothalamus and pituitary glands which are the “master glands” of the body. Hormones regulate mood, growth, sexual development and tissue function.They also play a role in preventing many diseases, like cancer

and depression.

Maca has a light, nutty flavor that can be mixed in soups before serving, or added to smoothies. Don’t add it to anything that’s very hot because it will lose all its benefits.

It’s best to purchase maca root in a raw, organic powder form. It’s recommended to start with a ½ teaspoon a day and work up to a teaspoon or two a day over the course of a few weeks. If you’re taking it daily, it’s best to take a day off each week.Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.

Please be aware that other than the nutritional benefits provided by the vitamins and minerals, the other benefits are anecdotal, as maca has not been formally studied.

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editor’s LETTER

INSPIRE ISSUE 09

Real Inspiration for Women

INCREASE ENERGY AND BALANCE HORMONES 10 Reasons to EAT A FRESH SALAD EVERY DAY Do Your Heart a FAVOR

True Health Afresh is Inspiring!

Transformation

credits

If you are not excited about life, you are not truly healthy. True health is one of man’s greatest, yet most unappreciated assets. The feeling of true health is beyond compare; it’s exhilarating! True health is weaved within the soul and exudes through our very existence. Our level of health can be discerned through our appearance, even our speech and conduct. Health can be seen beaming through the eyes and ultimately unveils its reality with an insistent smile and glowing skin. Words of love, kindness, and encouragement rest with a healthy heart; while anger and rage disturb inner organisms, causing the heart to become distressed, immediately heightening blood pressure and robbing us of a peaceful mindset.

Healthy living is inspiring. When the physical body obtains the nutrients required to function at its optimal level, something almost magical happens. You will begin to see clearer, to think clearer, to feel deeper, and become confident and overjoyed as the mind and body flow in a magnificent harmonious rhythm. The rewards of healthy living go far beyond the aesthetic benefits. In fact, when you stop searching for the aesthetic benefits and focus on the inner rewards that is when you will obtain endless inspiration to continue the journey.

Help us inspire others!

We want to know what inspires you to live healthy. Please submit your “What Inspires Me” 30 word statement with a high-resolution digital image to the editor at editor@inspirehealthmag.com You could be published in the next issue of Inspire Health Magazine.

Get Inspired,

Christina Leidenheimer, CPT, CHLC Editor-in-Chief editor@inspirehealthmag.com Follow me on Twitter @christinaleid See what we’re pinning. http://pinterest.com/ IHMagazine www.inspirehealthmag.com

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weight-loss FEATURE

HEALTHY HABITS that Lead to WEIGHT-LOSS SUCCESS By: Chrisie Allemand, RD, LD/N THE GREAT NEWS ABOUT WEIGHT-LOSS IS YOU HAVE OPTIONS. THE NOT SO GREAT NEWS IS TOO MANY OPTIONS CAN LEAVE YOU OVERWHELMED AND FRUSTRATED. HOW CAN YOU DECIDE WHICH IS THE BEST DIET FOR YOU?

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mong the many popular diet programs are The Atkins Diet, The Paleo Diet, The South Beach Diet, and about a dozen others. If you follow through and adhere to the principles of these diets, you might lose weight and you may or may not improve your health. In my practice, I have found that incorporating healthy habits by picking and choosing those healthy practices that fit into YOUR lifestyle is your best bet for weight loss success.

HERE ARE SOME HEALTHY LIFESTYLE HABITS: 1. Drink Water.

Without proper hydration, your metabolism will slow down and cause your body to store unwanted body fat.

4. Control Portion Size.

This can be tricky since we usually see huge portions on plates. Check out the free pocket portion guide on webmd.com ( http://www.webmd. com/diet/printable/wallet-portioncontrol-size-guide ) 5. Choose animal foods and processed foods rarely.

These are often high in fat and generally not healthy choices overall.

6. Eat your greens.

Green vegetables are high octane foods.They contain an array of vitamins and minerals and are loaded with antioxidants proven to fight disease and keep you looking younger, longer.

7. Choose natural sources of highquality protein.

2. Eat 5 – 7 times per day.

By making your meals smaller and more frequent you can balance your blood sugar and keep hunger pains at bay.

8. Buy organic fruits and vegetables whenever possible.

This will help you avoid herbicides, fungicides, and pesticides.

3. Cut processed sugars out of your diet.

If you are craving something sweet, have a serving of fruit paired with ½ ounce to 1 ounce of nuts or a piece of fruit and any natural nut butter (½ tablespoon to 1 tablespoon) of your choice.

9. Plan ahead for success.

Have your meals and snacks packed and ready a day or two ahead. This will save you loads of time and money in the long run, and this simple step makes it so easy to stick with a healthy eating plan.

Remember, you don’t have to have a perfect diet, to have a good diet. Live YOUR life, choose YOUR lifestyle. It’s time to go for it! Push yourself and find out what you can achieve.

Here are some ideas to jump start healthy eating: Aim to have at least one raw meal a day.

Drink half your body weight in ounces of water for 5 consecutive days.

Add variety by trying new healthy recipes.

Focus on meeting your fruit and vegetable recommendations daily.

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healthy mind FEATURE

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What’s Your SECRET RECIPE ?

By: Kelli Ewing, M.Ed., NCC, CIT, CCMHC, LPC

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VERY WOMAN I MEET HAS A “RECIPE.”THIS RECIPE IS ONE THAT NO OTHER WOMAN HAS AND CANNOT BE DUPLICATED

BY ANOTHER. INDEED,THIS SET OF INSTRUCTIONS CAN BE SO COMPLEX THAT THE OWNER HERSELF MAY STRUGGLE TO MAINTAIN THE PRECISE MEASUREMENTS OF THE INGREDIENTS NEEDED TO REPLICATE THE ORIGINAL RECIPE! BEFORE YOU SKIP THE NEXT FEW PARAGRAPHS IN SEARCH OF THE “WORLD’S BEST MEATBALL”,YOU SHOULD KNOW THAT THIS RECIPE HAS NOTHING TO DO WITH FOOD! As females of various ages, we each depend on a unique recipe of hormones that are responsible for all of the critical operations that allow us to function as women. Our special blend of hormones (the main ingredients are estrogen, progesterone and testosterone) mix and mingle every day with neurotransmitters in the brain to promote stability and a sense of well-being.

As estrogen and progesterone levels rise and fall throughout a woman’s reproductive life (and throughout each month, for that matter!) so do her serotonin and

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dopamine levels. Estrogen provides us with drive and motivation (as do small amounts of testosterone) while progesterone calms and soothes our minds. As you might imagine, too much or too little of either of these can negatively affect neurotransmitter levels in the brain, leaving us feeling either sad and tired or hyper and wired.

Hormone levels take major plummets following childbirth and during and after menopausal stages (whereby the ovaries shut down the estrogen factory for good). Thus, hormonal problems and psychiatric

conditions often go hand-in-hand; and in some cases, leave women incorrectly diagnosed for mental health disorders that might be otherwise corrected through the assistance of their OBGYN or Endocrinologist via blood work beforehand. If we are unprepared for these changes, it can most certainly be a recipe for disaster.

If you are in your mid-thirties and up (or) are approaching or completing any of the major stages of hormonal change mentioned above, be proactive in protecting your emotional wellbeing.

Schedule a visit with someone in your area who specializes in female reproductive health!

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exercise INSPIRED TO MOVE

THE 30-DAY PARTNER WORKOUT CHALLENGE Models: Trenda Williams & Christina Leidenheimer

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F YOU NEED MOTIVATION TO GET MOVING, TRY WORKING OUT WITH A PARTNER. PARTNER WORKOUTS CAN BE FUN AND ENGAGING. THE COMRADERY ENJOYED CAN MAKE THE CHALLENGE EASIER AND ENCOURAGE COMMITMENT. ASK A FRIEND TO JOIN YOU IN THIS FUN AND CHALLENGING WORKOUT THAT PROMISES RESULTS IN AS LITTLE AS 30 DAYS. THIS PARTNER WORKOUT CHALLENGE IS FUN, EASY, AND VERY EFFECTIVE. IT CAN BE DONE IN A GYM OR AT HOME. IF YOU HAVE 30 MINUTES A DAY, GRAB YOUR BESTIE AND START BREAKING A SWEAT TOGETHER.

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100 SQUATS, 50 PUSH-UPS, 3-MINUTE ABS

100 SQUAT CHALLENGE

SUMO SQUAT Begin: Stand with a very wide stance; point your toes outward. Place the outside of your hand on the inside of each thigh. With your chest up and back straight, begin squatting.

Keep your arms straight and on the insides of your thighs until your fingertips are on the floor. Return to start position.

Perform 1 set of 25 reps.

PRAYER SQUAT Begin: Stand with your feet hip-width apar t. Place your hands in prayer position in front of you. Begin squatting down until your knees are bent at a 90 degree angle. Your elbows should touch your knees. Keep your back flat. Return to star t position.

Perform 1 set of 25 reps.

50 PUSH-UPS CHALLENGE

OVERHEAD SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip width distance apart. Begin by holding a medicine ball at your thighs. Begin squatting down while lifting the ball up over head. At the bottom of the movement you should be in a full 90 degree squat with your hands extended with ball slightly below overhead position.

Return to starting position.

Perform 1 set of 25 reps.

DECLINE PUSH-UP Begin: Place your toes on a step or bench (16-24”) and walk your hands out on the floor to a push-up position. Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement.

Perform 1 set of 25 reps.

INCLINE PUSH-UP Begin: Place your hands on a step or bench (16-24”) and get into a push-up position.

Begin movement by lowering your chest to the bench until your elbows are bent at a 90 degree angle. Keep your abs tight and back flat. Do not allow your butt to rise to the ceiling. Keep your neck aligned with your spine by looking straight down as you perform movement.

Perform 1 set of 25 reps.

SIDE STEP SQUAT WITH MEDICINE BALL Begin: Stand with your feet hip-width apart. Hold the ball at navel. Begin movement by lifting your right leg out to the side to a very wide stance, then squat down to a 90 degree angle. Return to starting position and repeat with left leg.

Perform 1 set of 25 reps.

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exercise INSPIRED TO MOVE

3-MINUTE ABS CHALLENGE SIDE PLANK: 1 MINUTE Begin: Lie on the floor on your left side.

Come up off the floor by supporting your weight on the side of your left foot and left hand. Hold position for 1 minute.

Repeat on other side for 1 minute. *For beginners, support your weight on your elbow and bent leg.

LOWER ABDOMINAL CRUNCH WITH RESISTANCE: 1 MINUTE Begin: Use a theraband or rope to wrap around your ankles (use a knot to tie securely). Bring your legs straight up to a 90 degree angle. Have a partner stand behind you and grasp the end of the theraband/ rope. Place your head in your hands and lift shoulders off the floor. Begin movement by lowering your legs to 45 degree angle. As you do this, your partner will give resistance by pulling slightly but firmly on the end of the theraband/rope. Perform movement slowly. Exhale as your legs descend and inhale to lift them up. Repeat.

Perform for 1 minute.

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UPPER ABDOMINAL CRUNCH WITH MEDICINE BALL Begin: Sit on the floor with your knees up. Have a partner stand on the edge of your toes while holding a medicine ball.

Begin movement by extending your arms.

Your partner will toss the ball to you. As you catch the ball, bring it to your chest while lowering to the floor.

As you roll down, keep your shoulders off the floor. When you touch the floor, lift up while tossing the ball back to your partner.

Repeat.

Perform for 1 minute.

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longevity FEATURE

THE SECRET

TO LIVING LONGER WHAT’S THE SECRET TO LIVING LONGER? ACCORDING TO RESEARCH PUBLISHED IN THE JOURNAL OF THE AMERICAN GERIATRICS SOCIETY, WOMEN IN THEIR SEVENTIES WHO EXERCISE AND EAT HEALTHY AMOUNTS OF FRUITS AND VEGETABLES HAVE A LONGER LIFE EXPECTANCY.

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t’s that simple; the practice of increasing the amount of produce you consume and regularly moving your body can add vibrant years to your life! This study noted that individuals that ate produce on a regular basis had more carotenoids in their blood stream. Carotenoids are

powerful anti-aging antioxidants that protect plants from oxidative stress that could cause damage. When you consume these plant pigments via vegetables and fruits, you likewise reap the many anti-aging benefits plants have to offer.

-------------------THE BENEFITS OF CONSUMING VEGETABLES AND FRUITS: ------------------- strengthens the immune system reduces pain and inflammation provides sun protection reduces the risk of cardiovascular disease reduces the risk of many types of cancers increases strength and endurance levels improves eye sight reduces symptoms associated with diabetes

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Now that you know the phenomenal benefits associated with veggie munching, you may want to combine produce consumption with an increased activity level. A new study published in the British Journal of Sports Medicine found that individuals who regularly engaged in vigorous physical exercise for at least 150 minutes per week aged successfully.

Aging successfully meant these active individuals showed no signs associated with depression, memory loss or functional incapacity, compared to those who were inactive. Being active can help you maintain functional ability as you age providing you the freedom to care for yourself without assistance.

The endorphins released during exercise elevate mood, helping to overturn depression. And, as the study explained, the benefits of being active extend beyond the physical benefits; mental function and memory also improve.

According to the two studies presented above, eating more produce and increasing your activity level are the secret to longevity. It’s never too late to make a change.

You can reap the rewards presented above at any age.

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cover story

A fresh

TRANSFORMATION By: Christina Leidenheimer

ARE YOU READY FOR A FRESH TRANSFORMATION? THIS ONE SIMPLE PRINCIPLE CAN GIVE YOU THE FRESH START YOU NEED TO MAKE A REAL TRANSFORMATION.

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W

hen it comes to losing weight, perhaps the biggest obstacle is information overload.

There are millions of diet plans available, all promising outstanding results; however, in the end, they all seem to contradict one another, leaving dieters disheartened and confused. I have found one guiding principle that can help distinguish between fad diets and healthy living.

What is that powerful yet, simple principle? A healthy diet should have fresh food as the foundation. This simply means the bulk of your diet should be composed of fresh foods, produce in particular.

Fresh produce is so amazing because it’s living food. Eating living foods will make you feel alive; they will help you thrive. Fruits and veggies are loaded with vitamins, antioxidants, minerals, fiber, and water. A produce rich diet provides high quality fuel that feeds the mind and body. Any diet that does not recommend eating fruits and veggies should raise questions.

PRODUCE PRODUCES RESULTS! There is no secret diet. Simply returning to the way we were designed to eat can yield amazing results. Consciously incorporating fresh foods into your diet while eliminating processed foods will give your body the opportunity to transform like never before. Fresh produce is extremely nutrient dense and naturally low in fat and calories. A diet rich in produce eliminates the need to begrudgingly count every calorie that passes your lips.

Fresh produce is also carbohydrate- rich, providing the body with its primary fuel source, glucose. Practically all foods that grow for human consumption contain high levels of carbohydrates.

The carb counting craze was only adopted about 20 years ago, when the American diet became more dependent on manufactured food and less dependent on fresh, real food.

Produce, unlike refined (processed) carbs, contains loads of fiber and other important nutrients. Produce is naturally alkaline, working in harmony with your body’s natural chemistry. Fruits and veggies are unique in that they contain disease fighting, immune building, and fat-burning properties.Typically, the body requires more energy to digest produce than the calories (energy) they contain.This provides a unique advantage for dieters.The body utilizes fruits and veggies quickly and easily, allowing for a rapid conversion of food into fuel for energy---there’s a reason why endurance athletes love bananas.

Fresh produce supports levels providing endurance for regular exercise. Fresh produce is also naturally detoxifying.

The high fiber content combined with the extremely high water content sweeps then flushes toxins and fat out of the body. Ultimately, fresh produce creates change because it makes you feel better, helping you transform from the inside out. When you feel better, it will be much easier to stay motivated and to continue eating fresh. Give fresh eating a try this year. Consciously and consistently incorporate more fruits and vegetables into each and every meal, and be prepared to look and feel better than ever before!

10 EASY WAYS TO GO

FRESH! 1. Start your day off fresh by consuming a produce packed smoothie.

2. Get fresh leafy greens in your system by consuming a large salad each day.

3. When you crave sweets, have fresh fruit instead of processed cookies and cake.

4. When you crave salt, simply eat more veggies. This usually causes the desire to pass.

5. Have a small salad as an appetizer before a meal.This will help you consume more fresh produce, and decrease your appetite so you don’t overeat.

6. If you are eating out, have vegetables or a salad as your side item and skip the fries.

7. Use fresh herbs to season your food and reduce salt and other condiments.

8. Use fresh fruit juices as salad dressings instead of heavy oils.

9. Try eating produce in its raw natural state whenever possible. Raw veggies retain all their nutrients, whereas cooked foods lose some of their nutritional value.

10. Try making your own fresh squeezed juice instead of drinking pasteurized juices, as these lose some of their vital nutrients during the heating process.

“When you eat fresh, you don’t have to count calories!”

— Christina Leidenheimer January § February 2014

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wellness FEATURE

DO YOUR HEART A FAVOR —EAT RIGHT AND EXERCISE! By: Leslie Feldman

DID YOU HAVE ONE TOO MANY COOKIES OR FAR TOO MUCH EGGNOG DURING THE HOLIDAY SEASON? DID YOU SKIP THE GYM IN FAVOR OF SHOPPING? THE HOLIDAY SEASON IS A VERY DIFFICULT TIME TO STAY IN SHAPE, BUT THERE IS NO BETTER TIME THAN NOW TO GET BACK INTO WORKING OUT AND EATING HEALTHY. The statistics are alarming According to the American Heart Association (AHA), every minute in the U.S. someone’s wife, mother, daughter or sister dies from heart disease, stroke or another form of cardiovascular disease (CVD).

Although heart disease death rates among men have declined steadily over the last 25 years, rates among women have fallen at a slower rate.

Eating to Prevent Heart Disease and Boost Heart Health Weight control and regular exercise

are important for keeping your heart in shape. A heart-healthy diet can reduce your risk of heart disease or stroke by 80%. If you’ve already been diagnosed with heart disease, have high cholesterol or high blood pressure, a heart-smart diet can help you better manage these conditions and lowering your risk for heart attack.

Is it a good fat or a bad fat?

Limiting saturated fats and cutting out trans fats entirely is extremely important. Both types of fat raise your LDL, or “bad” cholesterol level,

which can increase your risk for heart attack and stroke. Reduce the amount of solid fats like butter or margarine, and add flavor to your dishes with herbs or lemon juice. You can also trim fat off your meat or choose leaner, non-animal proteins. Instead of chips, eat fruits or vegetables.

Use moderation and opt for “good” fats like monounsaturated and polyunsaturated fats.

Eating high amounts of salt can also contribute to high blood pressure, which is a major risk factor for cardiovascular disease.

RE THAN ABOUT MMENDS NO MO T. THE AHA RECO F SALT A DAY FOR AN ADUL A TEASPOON O Control portion size—and your weight Carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. Reducing high-calorie portion sizes is a crucial step toward losing or maintaining a healthy weight.

Exercise your way to good health A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Regular exercise can strengthen your heart and cardiovascular system, improve your circulation, help your body use oxygen better and lower blood pressure. Stretching exercises, cardiovascular and strengthening exercises are all important for heart health. Before starting any exercise program, check with your doctor.

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healthy recipe

CHICKPEA CARROT GINGER SOUP By: Alicia Galantic / www.healthingyou.com WHAT YOU NEED: 1 cup of vegetable stock ¾ cup of water ¼ cup of coconut water 5 large carrots ½ cup of dried chickpeas ½ of an avocado ¼ cup of spinach ¼ cup of onion 2 Tbsp. of coconut oil

2-3 drops of liquid stevia (or 2 tbsp. of natural sweetener) 2 Tbsp. of ginger 2 Tbsp. of garlic 2 Tbsp. of black pepper 2 Tbsp. of oregano 1 Tbsp. of kosher salt Fresh chives and parsley (for garnish)

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WHAT YOU DO: 1. Place the chickpeas into a bowl and add 2½ cups of water.

Cover with a clean towel or lid. Soak the beans for about one hour.

2. Drain the water from the chickpeas. Rinse chickpeas thoroughly.

3. Place another 2½ cups of water in a pot with the chickpeas and let it come to a boil.

4. Cook for about an hour until desired tenderness.

5. Let cool and drain the water. Set to the side.

6. Using the same pot, place 1 Tbsp. of coconut oil and water in pot and heat over a low-medium fire.

7. Finely chop the carrots and onion and then add to pot. Cook on medium temperature until tender (about 10 minutes).

8. Meanwhile, lightly sauté the spinach in a sauce pan with 1 Tbsp. of coconut oil and set aside when complete (4-5 minutes).

9. When carrots and onions are fully tender, remove ¼ cup of them and set aside to cool. Place the rest in a blender followed by the vegetable stock, coconut water, and ¾ cup of water. (A hand held emulsifier may be used directly in the pot).

10. Blend on medium speed until smooth.

11. Finely chop the chives and parsley. Add them to blender and then blend on low for 30 seconds. Add stevia and seasonings and blend on low for another 30 seconds.

12. Place the soup mixture back into the heated pot on stove.

13. While the soup is heating up, add the ¼ cup of carrots/onion and the previously cooked chickpeas.

14. Dice the avocado and spinach and place in the soup to top off.

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eat fresh

FEATURE

TOP 10 REASONS TO EAT A FRESH GREEN SALAD EVERY DAY NUTRIENT-RICH DARK LEAFY GREENS CONTRIBUTE TO OVERALL HEALTH AND WELL-BEING. HERE ARE THE TOP 10 REASONS TO INSPIRE YOU TO EAT A SALAD EVERY DAY.

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1

INCREASES METABOLISM Leafy green salads contain vitamin C, which helps the body process fat efficiently, providing a positive effect on the metabolism.

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PREVENTS CONSTIPATION The high fiber content in salads supports healthy digestion, helping to prevent or reduce symptoms of constipation and other digestive irregularities.

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SUPPORTS WEIGHT-LOSS Green salads are low in calories while being nutrient dense, helping to support weight-loss goals.

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INCREASES HYDRATION Leafy greens have a substantially high water content, helping you stay well hydrated.

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PROTECTS EYE SIGHT Green salads can support eye health.

Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and

macular region of the retina, thus playing a protective role in the eye.

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PREVENTS INFLAMMATION Quercetin, a bioflavonoid found in leafy green vegetables, contains antioxidant and anti-inflammatory properties that host unique anticancer properties.

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SUPPORTS BONE HEALTH Leafy greens supply the diet with a rich source of calcium, contributing to bone health.

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SUPPORTS BLOOD The iron content found in dark greens (spinach, Kale, mustard greens) supports your blood, providing cells with the necessary oxygen required for cell functions to prevent fatigue or tiredness.

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FIGHTS CANCER The rich anti-oxidant content of dark leafy greens prevents oxidative damage to cells, preventing free radicals from causing cancer.

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STRENGTHENS THE IMMUNE SYSTEM The plethora of vitamins and minerals found in leafy greens work synergistically to support the immune system. They support the body to prevent colds, flu, and infections from occurring.

AVOCADO CITRUS WHAT YOU NEED: 2 handfuls water cress 1 handful of baby spinach 1 cup orange slices ½ small Hass avocado ¼ red onion 2 Tbsp. of fresh squeezed orange juice ¼ tsp. of fresh cracked black pepper SALAD PREPARATION: 1. Rinse and strain the watercress and spinach.

2. Slice one large orange or two small ones. Remove peelings.

3. Slice ½ of an avocado into thin slices.

4. Slice ¼ of a red onion into thin slices.

DRESSING PREPARATION: 1. Squeeze 2 Tbsp. of juice from one orange.

2. Add black pepper to juice. Stir well.

WHAT TO DO: 1. Add all prepared ingredients to a salad bowl and toss.

2. Drizzle with dressing.

YIELDS: 1 Serving

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mighty kids FEATURE

WHEN SHOULD KIDS BEGIN EXERCISING? STUDIES SHOW THAT KIDS WHO ARE ACTIVE AT A YOUNG AGE TEND TO STAY ACTIVE THROUGHOUT THEIR ADULT LIFE. THEY ALSO HAVE A LOWER RISK OF BECOMING OBESE OR DEVELOPING HEART DISEASE AS THEY AGE. Very young children are naturally physically active and encouraging them to maintain that energetic spirit as they grow is a great idea! In fact, during the early years, until about age 5, children typically get most of their exercise from running and playing.

However, parents need to be proactive by encouraging their children to play outdoors while limiting their use of technology. This will ensure they get enough exercise to satisfy their natural desire for play. Often, kids are deemed hyperactive because they are not allowed enough opportunity to burn their active energy properly.

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As kids mature, they will no longer have the desire to play tag or hide and seek, and will need even more prodding to ensure they get at least 150 minutes of exercise per week.

Enlisting your child in a sport or activity can make exercise fun and rewarding for them. Typically, kids need not participate in a formal weight training program until age 14; even then, caution is needed, as the body is still developing. The important factor is to exercise the heart and keep the body in motion at every age.

natural beauty FEATURE

to PREVENT 4WaysChapped Lips WITH DRY WINTER AIR AND INDOOR HEATING COMES CHAPPED LIPS. HERE ARE A FEW TIPS TO KEEP YOUR LIPS SOFT AND SUPPLE! INCREASE AIR MOISTURE An air humidifier adds moisture to help combat the dry air from indoor heating. Try using a humidifier it at night while you sleep.

STAY HYDRATED Chapped lips can be a sign of dehydration. When it’s cold out, many slack off on their water intake because they are not hot and sweating. However, hydration is still important.

Be extra conscious about drinking adequate amounts during the winter.

NO LICKING The acids in your saliva will irritate skin further and prevent it from healing. It can even produce a dry ring around your mouth. Make sure you avoid this icky habit.

BE CHOOSY ABOUT YOUR CHAP STICK Ointment-based products are the best choice for healing and preventing chapped lips. These contain ingredients such as shea butter, lanolin and vitamin E. There are a variety of flavors and scents but be choosy. Some additives that make lips tingly like menthol, eucalyptus or cinnamon may make chapped lips worse.

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Editor’s P

My favorite lip protectant is Pomegranate Raspberry lip balm by eos. This product is 95% organic, and paraben and petrolatum free. It has antioxidant-rich vitamin E, soothing shea butter and jojoba oil, all beneficial for maintaining long-lasting moisture. It really works!

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CROSSING OVER

---TRANSITIONAL WARDROBE for

WOMEN

Whitney Alex andra

ON THE GO

FASHIONABLE WINTER WORKOUT APPAREL EASILY TRANSITIONS TO CASUAL WEAR! By: Whitney Alexandra

B

y the time the weekend rolls around most of us just want to get comfy and casual! It is sometimes difficult to find the perfect casual wear that is not only comfortable, but stylish, too.

However, I can share the good news that those desires are being met by some of the favored athletic wear companies! Nike has taken a step forward and is currently offering new designs that integrate transitional fitness to fashion apparel! The best part about this is that you can get multi-use from one wardrobe item.The NikeTech Pack is one of several new collections that I recommend you add to your winter workout clothing this season. The NikeTech Pack offers advanced technology that consists of a thermal construction, which merges together jersey with a synthetic spacer.This

WHITNEY’S FIT FASHION FIND: Want to track your movement throughout the day? Be sure to pick up a Nike Fuelband which measure’s your movement, calories and steps each day while pushing you to reach a personal daily goal. The best part is that this sleek wrist device is being used as a must have fashion accessory this season.

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Photography by Brittany Pierone

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TIP:

Wear in-between a set of bangle bracelets along with your wristwatch to give your arm some extra pizzazz.

technology allows body heat to be trapped within the fabric to create warmth while eliminating weight from the apparel. For that outdoor winter workout, this collection is the frontrunner beyond any outdoor workout apparel that you will see this winter season.

So, now let’s do some crossing over using some of your favorite pieces from the NikeTech Pack Collection into your weekend casual wear by taking one of the striking fleece jackets and pairing it with your favorite pair of jeans or leggings. Add to that a fun long sleeve t-shirt layered underneath along with a pair of boots or athletic shoes.

This couldn’t be any easier and it puts you into a great weekend “day into evening” outfit that’s fun and fashionable! Don’t be afraid to add an extra pop to your look by accessorizing with your favorite earrings, bracelets and rings. Be sure to take a look at the entire collection as each piece offers a different type of style.

Try mixing and matching with a fun colored skinny jean or printed legging to give your outfit an extra bit of fun edge!

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Use #inspirehealthmag to show us what inspires you!

WOMEN WHO INSPIRE TEARS, SWEAT,AND STRENGTH FOLLOWING A DEVASTATING BREAKUP I THOUGHT I COULD NOT OVERCOME, I TOOK MY FRUSTRATIONS TO THE GYM AND TURNED SORROW INTO SWEAT, ONE INTENSE WORKOUT AT A TIME. For the next 60 days I joined a TV fitness personality in my living room and sweated, lunged, sweated, squatted – did I mention sweated? The first couple of weeks were brutal. I questioned my own ability to complete even just a 40-minute workout. Soon, however, I started finding my groove. I learned how to channel the anger and hurt into strength to do one more pushup. I would focus so intently on the exercise at-hand that I completely drowned out the voice in my head telling me every reason I had to quit.

After my 60 day fitness venture, I had dropped over 10 pounds, found muscle definition where none had ever been before – and while the physical results were far better than I had imagined, it’s what it did for me mentally that forever changed how I thought about myself. I had a better sense of being and no longer equated love from others to my self-worth. I was stronger mentally and realized my ability to commit was there all along – I just didn’t have my focus set on the right things. In a nutshell, by the end of this journey I literally came out a different person.

Amanda Hines is a 29¾-year-old advertising executive living in Boston.

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“Enjoying life is what inspires me to live healthy. My level of health influences everything: my energy, my creativity, my mood, and my ability to be physically active.

— Lauren Amerson, Ashville, North Carolina

“It’s all about the feeling of connectedness that a healthy lifestyle gives me, with myself, with others, and with our planet.

Taking care of yourself brings more love into your life.”

— Ksenia Avdulova, New York City, New York

This quote inspires me to live healthy: “believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” — Christian D. Larson Chrisie Allemand,Tampa, florida

“Simply being alive inspires me. Every moment serves as a reminder of how delicate life truly is, and all that’s best appreciated in good health: breathing, smiling, dancing, crying, loving, living.” — Meg Pearson, Costa Rica

“My Zumba instructor, Jeffrey Brous, is a true inspiration to me. I danced since age 5 and stopped for a number of years. I was hesitant to get back into a class. I went to one of his classes two years ago, and have been going ever since. He inspires everyone to work hard and love themselves for who they are. He also practices what he preaches, having lost over 200 pounds through diet and exercise.”— Leslie Feldman, Philadelphia “THE QUOTE “WHAT WOULD YOU DO IF YOU KNEW YOU WOULD SUCCEED?” HAS INSPIRED ME TO REALIZE MY DEEPEST ASPIRATIONS. SELF-LOVE HAS GIVEN ME THE STRENGTH TO WORK TOWARD REACHING MY GOALS.” — Whitney Bennett, Anchorage, Alaska

Get Inspired!

“Nature is the very best health coach.”

— Inspire

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