Inspire Health 10

INSPIRE ISSUE 10

Real Inspiration for Women

Get Glowing Skin

5 STEP BODY

DETOX

PLAN

GROW YOUR OWN HERB GARDEN

SPRING INTO FITNESS 6 Ways to Make Fitness Fun inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

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INSPIRE HEALTH

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20 Pa g e

UNLEASHING THE AROMATIC POWER OF FRESH CUT HERBS DURING MEAL PREPARATION PROVIDES AN AMAZINGLY HEALTHY WAY TO ADD A FLAVOR BURST TO YOUR FOOD.

contents issue 10 2014

§ Super Food A SUPER ADDITION TO YOUR MORNING BREAKFAST —GOLDENBERRIES { page 5 } § Weight-Loss 5 STEP BODY DETOX PLAN OF ACTION { page 7} § Women Who Inspire ABIGAIL O’NEILL { page 8}

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§ Exercise GET FIT FAST WITH THIS 20 MINUTE KETTLE BELL WORKOUT { page 10 }

§ Cover Story SPRING INTO FITNESS —6 WAYS TO TURN FITNESS INTO OUTDOOR FUN { page 16 }

§ Healthy Mind WHAT TYPE OF SEEDS ARE YOU PLANTING? { page 14 }

§ Healthy Recipe HERBED RICE PILAF WITH VEGGIES { page 19 }

§ Longevity FLOSSING CAN PROLONG LIFE { page 15 }

§ Eat Fresh GROW YOUR OWN HERB GARDEN { page 20 }

§ Natural Beauty GET GLOWING SKIN { page 22 } § Fashion SPRING CLEAN YOUR CLOSET & UPDATE YOUR WARDROBE { page 24 } § Mighty Kids FUN FOR KIDS IN YOUR NECK OF THE WOODS { page 26 }

super food FEATURE

A SUPER ADDITION TO YOUR MORNING BREAKFAST

GOLDENBERRIES By: Meghan Pearson

CHOCK-FULL OF ANTIOXIDANTS, MINERALS, VITAMINS AND A DELICIOUS DELIGHT FOR THE TASTE BUDS, THE INCAN GOLDENBERRY (PHYSALIS PERUVIAN) IS A SWEET AND SOUR SUPER TREAT WITH HEALTH BENEFITS GALORE!

T

art and delicious, a goldenberry snack will explode in your mouth, delivering quick hits of betacarotene, Vitamins A, C, B complex, fiber, pectin, and a healthy dose of phosphorous, iron, and calcium.

For a plant-based food, they are also extraordinarily high in protein, comprised of about sixteen percent of this necessary body builder! Native to the Andes where they have been growing for thousands of years, Goldenberries were traditionally used

to treat a wide range of ailments including asthma, gastro-intestinal issues, and skin conditions of many kinds. Today, studies suggest that incorporating them into a healthy diet may be wise because of the anti-inflammatory, antiviral, and anticarcinogenic benefits.

So what exactly are you looking for when you hit the market? Well, fresh goldenberries are quite small in size (about the size of a large marble) and grow inside a protective paper-like hood that looks similar to a

Chinese lantern. Although the fruit is often eaten raw out of hand, in North America, it is more likely to be found dried and sold in dehydrated format.

The uniquely potent and puckerworthy sensation lends itself well as a mouth-watering addition to cereals, fruit salads, green salads, trail and nut mixes, or even on its own with a nice glass of organic wine.

HEALTH BENEFITS GALORE!  Increase metabolism  Lower cholesterol  Help ward off cardiovascular disease  Assist with detoxification  Promote regularity (banishing bloat) inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

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editor’s LETTER

INSPIRE ISSUE 10

Real Inspiration for Women

Get Glowing Skin

5 STEP BODY

DETOX

PLAN

GROW YOUR OWN HERB GARDEN

ING SPR INTO FITNESS 6 Ways to Make Fitness Fun

No Excuses!

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I absolutely love fitness! And, despite my hard-to-resist love affair with the gym, I just don’t make it there as often as I wish I could.

I’m a very busy working mother. My to-do list, like yours I’m sure, never seems to dwindle. I know, expect and accept this. When I can’t make it to the gym my living room, back yard, garage, or even the park becomes my gym. There are no excuses; you just have to make it happen. You don’t have to have a sweat session at a gym to be physically fit and active. You can crank out push-ups, crunches and squats anywhere. You can go for a walk by simply stepping out your front door. As long as you are moving your body consistently, you are on the right track.

Fitness has to be fun, too. I don’t mind my interrupted gym dates; it allows me the opportunity to add variety to my workouts. Sometimes I run outdoors and sometimes I burn rubber on the treadmill. I use kettle bells to squeeze in a quick and effective workout in my living room. If my daughter wants to ride her bike, I run alongside her. If she wants to play in the yard, I roll out a mat and do a workout in the garage. To succeed at fitness, you must be adaptable. Try new ways to get fit. Go for a hike; try trail running.

Dust off your bike and start cycling. A sedentary lifestyle is the fast track to an unhealthy mind and body. Pick your new favorite activity and get moving today!

credits

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

Find us online!

Follow me on Twitter @christinaleid Like us @ Facebook.com/inspirehealthmag Use #inspirehealthmag to show us what inspires you!

See what we’re pinning! Pinterest.com/IHMagazine www.inspirehealthmag.com

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weight-loss FEATURE

5 STEP BODY

DETOX

Plan of Action By: Chrisie Allemand, RD, LD/N

minutes of moderate physical activity per week. If you are pressed for time and only have 10 to 15 minutes to devote to exercise, check out high intensity interval training, often referred to as HIIT training. It will maximize your time and your efforts.

3.

EAT NATURE’S VITAMINS AND MINERALS. These can be found in fruits and vegetables. Aim for at least 9 servings of fruits and vegetables daily.

4.

GET OUTSIDE WHENEVER POSSIBLE. Breathe deeply. Walking meditation can do wonders for your mood and actually help in the detoxification process. Take every opportunity to appreciate the scenery around you.

IT’S THAT TIME OF THE YEAR AGAIN; SPRING CLEANING IS HERE! BUT DID YOU KNOW THAT DISPOSING OF CLUTTER ISN’T JUST FOR THE HOME? DETOXING YOUR BODY IS NECESSARY, TOO!

G

ive your pantry and your fridge some attention and throw these out: pastries, crackers, syrups, sugary drinks, fizzy drinks, cheese, milk, mayonnaise, potato chips and anything packaged. No special detox products are needed. You can start where you are right now! Cleanse your system using the power of whole foods.

Here is an easy to follow body detox action plan:

1.

DRINK WATER. Weight loss success can be as simple as being hydrated. When

DO YOU HAVE TROUBLE DRINKING THE RECOMMENDED DAILY WATER INTAKE? TRY MAKING YOUR OWN FRUIT FLAVORED WATER. SINCE YOU MAKE IT YOURSELF, YOU CAN USE ALL-NATURAL INGREDIENTS. IT’S A HEALTHY AND REFRESHING WAY TO HELP YOU STAY HYDRATED.

5. you are not properly hydrated you are slowing down your metabolism.

Therefore, your body is not burning fat at an accelerated rate. Here’s the bottom line: if you want to speed up your metabolism and lose fat faster, drink water!

2.

MOVE IT TO LOSE IT. Cardiovascular exercise and weight lifting are two of the best forms of exercise if you want to see results quickly. These two forms of exercise are great for burning calories and shaping your figure. It is recommended that healthy adults participate in 150

WRITE DOWN A FEW PERFORMANCE GOALS. Here are some examples to get you started but find ones that you personally need to put into practice.  I will jog for 30 minutes 5 days per week.  I will have a raw lunch X days per week.  I will have vegetables at every meal.

Commit to yourself if you want to look better, feel better and perform better.

This is your season and your year! Follow these rules and make your weight loss goals a reality by swimsuit season.

Raspberry Lime Water 16 oz. water 6 raspberries 1 Tbsp. lime juice 3 slices lime 1 squirt (packet) stevia Add all ingredients to 16 oz. of water. Let marinate overnight in the refrigerator. Enjoy the next day.

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INSPIRE HEALTH

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women who inspire

WOMEN

WHO INSPIRE MODEL CHOCOLATE ~ Frosty Berry This pretty, refreshing chocolate is perfect for entertaining super gorgeous people in a hurry.

A

bigail O’Neill is an Australian fashion model, author of Model Chocolate, food photographer and an expert in vegetarian, raw and vegan cookery. She is a busy working mother with three children. This Aussie beauty is making it all happen while putting her health to the forefront.

Abigail had this to say about her inspiration for Model Chocolate: “I was inspired to write Model Chocolate because it is the delicious and nutritious way I’ve created chocolate for myself and my family for years with no adverse effects to my

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skin, weight, health - and I’m a fashion model! As a model, it’s very important that I eat well because I need to look good at all times! During the course of writing the book I enjoyed up to a dinner sized plateful A DAY of my chocolate (necessary for taste testing and fine-tuning of recipes) which, even to my surprise, enhanced the beauty of my skin, hair, nails and wellbeing. I decided I wanted people everywhere to have the benefits of raw, organic, satisfying chocolate at their fingertips once and for all.” 

TO FIND OUT THE SECRET BEHIND ABIGAIL’S HEALTHY, DELICIOUS CHOCOLATE RECIPES YOU CAN PURCHASE HER BOOK MODEL CHOCOLATE AT ABIGAILONEILL.NET/ MODEL-CHOCOLATE. E-book $25, Hard copy $64.95 *Book ships from Australia.

From March 1, 2014-May 1, 2014 use promo code MODELCHOCINSPIRE to receive 20% off the hard copy.

 60g cacao butter, chopped fine  1 tablespoon rice bran oil  2 tablespoons cashew or hazelnut butter  1 tablespoon raw agave  ¼ cup raw cacao powder  1 cup frozen mixed berries and cherries Melt finely shredded cacao butter and oil in a glass mixing bowl over boiling water. Remove from heat adding everything except berries and combine until beautifully smooth. Pour warm chocolate into a lined glass dish. Squander berries into the sea of chocolate and tilt dish to semi coat berries.The icy fruit will set it in less than a minute! Refrigerate. Serve from the freezer or fridge.

5 minutes to prepare.

1 minute to set. Makes chocolate for 4.

Enjoy! Love and chocolate

xxx Abigail Love chocolate and want to learn more about Abigail and other fabulous chocolate recipes? Look for the fall issue of Inspire Health later this year!

Use #inspirehealthmag to show us what inspires you!

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exercise INSPIRED TO MOVE

GET FIT FAST 20 MINUTE KETTLE BELL WORKOUT Model Christina Leidenheimer Wardrobe from nike.com Styled by Whitney Alexandra Photography Bobby Lecompte

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T IS ABSOLUTELY POSSIBLE TO GET IN SHAPE WITH SHORT DYNAMIC WORKOUTS! HERE IS A FAST AND EFFECTIVE FULL BODY WORKOUT THAT CAN BE PERFOMRED ANYWHERE USING A KETTLE BELL.

A kettle bell is a very versatile workout tool that allows you to turn any small space into your personal gym. Kettle bells can be used outdoors or in your living room. All you need is 20 minutes and a kettle bell for a fantastic fatburning workout.

The kettle bell is designed for use in vigorous movements that require quick changes in momentum. This unique workout method activates both small and large muscle groups, providing a great overall workout. Here are 6 moves that will deliver you an awesome full body workout that will activate your core and challenge both your strength and cardiovascular system.

Here’s how to do it: Perform each exercise for 15 repetitions.

Perform all exercises as a circuit, moving from exercise 1 through 6. Rest for only 15 seconds after each set. Repeat for a total of 3 sets each.

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FITNESS TWEET! “I recently came across your Twitter page, and I really love the content you produce on your website. I especially love the workouts, as I’ve started using the examples at the gym and incorporating them into my daily workout. Thank you so much!”

-Tasha Okeke, London, UK Tweet us your Fitness Feats @christinaleid

1. KETTLE BELL SWING

Begin: Hold a kettle bell at your thighs with both hands. Stand with your feet a little wider than shoulder width apart.

Squat down while pushing your hips back, bend forward just enough to allow the kettle bell to pass between your legs; your arms should be straight throughout the entire movement. As you rise from the squat, begin the momentum by swinging the kettle bell straight out in front of you while thrusting your pelvis forward. Swing the kettle bell (KB) just above your head. As the swing declines, drop into your squat swinging the KB back between your legs. Repeat.

3. SQUAT DROP AND ROLL 2. CRUNCH TO CHEST PRESS Begin: Lie on your back on a mat.

Bend your knees up and place your feet on the floor. Use each hand to grasp the KB by the side handles.

Holding the KB at your chest, slowly crunch up by lifting your shoulders off the ground. Hold the crunch position and press the KB straight up to perform a chest press. Lower the KB back to your chest and crunch down. Repeat.

Begin: Grip the KB by each handle so that you are grasping the sides and not the center. Bend your arms to pull the ball of the KB to your chest.

Slowly drop down into a squat position. Continue holding the KB (hold it throughout the entire exercise) as you drop as low as you can to sit on the ground.

Slowly roll onto your back. Crunch up and come up to your feet and then stand up. Repeat.

4. STATIC LUNGE WITH DEAD ROW

Begin: Hold your KB in your right hand by the top handle.

Extend your left leg in front of you in a lunge position, allow your right leg to extend behind you. Place your left hand on your left thigh for support.

Bend at your waist to lower your chest toward the floor (about 45 degrees) while keeping a straight, flat back. Extend your right arm toward the floor while keeping your shoulders pulled back. Pull your arm toward your waist to complete a one arm dead row. Repeat.

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exercise INSPIRED TO MOVE

5. LUNGE WITH PASS

Begin: Hold your KB in your right hand by the top handle.

Place your left leg in front of you in a lunge position, allow your right leg to extend behind you. Hold the KB at your right side with your right hand grasping the top handle. Pass the KB beneath the left leg to grasp it with your left hand.

Alternate legs, repeating 15 times on each leg.

6. SQUAT TO BURPEE

Begin: Stand with your feet slightly wider than hip width apart.

Hold the KB at the front of your thighs. Begin squatting down, allow the KB to touch the ground and then release it. While still in a crouching position, place your hands on the floor in front of you; thrust your legs out behind you to get into a plank position. Swiftly thrust your legs back to crouching position. Grab the KB by the handles and slowly rise back to a standing position. Repeat.

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healthy mind

FEATURE

What Type of

SEEDS ARE YOU PLANTING?

day in every way I’m getting better and better.” His method is one of autosuggestion. He proposed that an ill person could greatly improve if he truly believed he would get better.

His method had great success among his patients and is an enduring tried and true method even to our day. You must first believe you can become better.

SEEDS OF SUCCESS Positive thinking and mantra recitation can do much to help you achieve your goals. Whether you are seeking to lose weight, improve your total health, or achieve a fitness goal, you must know and believe that you can and will succeed.

Negative thinking inhibits progress and produces setbacks, impeding long lasting success. Tell yourself you can do it. You can achieve your goals!

SEEDS OF CHANGE Your mind is a powerful tool and you are absolutely in control. You are the captain of your thoughts and you can steer yourself along a beautiful journey. You can create change at any moment. You can makeover your mind by beginning to plant good seed thoughts.

You alone are the farmer and cultivator or your life, and only you can produce beautiful things in abundance. You can create your own happiness, your own success, and your own change! Plant and grow positive, kind, loving seed thoughts to create a better you!

T

HE MIND IS A VERY POWERFUL THING! HYPOTHETICALLY, OUR THOUGHTS CAN BE LIKENED TO SEEDS WE PLANT IN OUR MINDS. THESE SEEDS CAN GROW INTO SOMETHING GOOD OR BAD; THEY CAN ESSENTIALLY HEAL OR HINDER.

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Here are 3 ways to plant and cultivate good seed thoughts to grow to greater mind-body wellness: SEEDS OF HEALING Nearly all humans seek to become better individuals. Whether the change you seek is mental or physical, only you can make that change happen. Émile Coué, a renowned physician of the early 1900s coined the phrase, “Every

INSPIRE HEALTH TIP:

Stress can overwhelm your thoughts, producing anguish, anger, fear and other negative emotions. Maintaining stress levels through a wellness routine of deep breathing, massage therapy, nature seeking, and a healthy diet and exercise program can do much to help your brain relax. After all, a relaxed mind is a healthier, more productive mind.

longevity FEATURE

GET A BRIGHT, HEALTHY SMILE NATURALLY

S FLOSSING CAN PROLONG LIFE DID YOU KNOW THAT YOUR ORAL HEALTH MAY WELL DETERMINE YOUR PHYSICAL HEALTH?

Y

our mouth can tell much about your overall health. In fact, serious health conditions like diabetes and leukemia are reportedly first detected in the mouth by a dentist. The connection between oral health and overall general health is indeed very strong. For example, gum disease is caused by destructive bacteria which can enter the blood stream and cause systemic disease.

If your mouth is a mirror to your health, then good oral care should be part of your daily health regimen. Just a few minutes of flossing a day could add years to your life by preventing disease. Flossing ejects old food and debris from your gums that could lead to inflammation. Again, inflamed gums are a sign of chronic bacterial infection. When bacteria find its way to your organs it may potentially cause plaque buildup, which may trigger heart disease. Flossing is one of the top ways to prevent inflammation in the mouth! Practicing healthy habits every day is a proactive approach to living a longer healthier life.

TIPS ON FLOSSING: 1. Buy waxed floss for easy gliding between teeth.

2. Be certain to get the hard to reach back teeth where most food accumulates.

3. Many find it easier to floss after brushing since the floss glides easier. Rinse mouth thoroughly after.

4. Floss before bedtime to remove food and debris eaten throughout the day.

5. If traditional floss is difficult for you to use, try a Y-shaped floss device.

everal types of toothpaste make sparkling claims, but many of them have ill effects on your delicate teeth and gums. A more natural approach can contribute to a healthy, glistening smile.

Many people do not give much consideration to the safety of their everyday hygienic products. But many of these products are potentially toxic, even hosting carcinogenic ingredients.

Toothpaste is among the top offenders.

Nearly all commercial toothpaste products contain toxic ingredients such as titanium dioxide, FD&C Blue Dye # 1 & 2, sodium lauryl sulfate, and sodium fluoride.These harsh chemicals can be harmful to tooth enamel and can possibly affect your overall health.

Some choose to avoid the health risk by making their own toothpaste at home using simple, inexpensive ingredients.

One such toothpaste is mint coco-soda toothpaste, which contains three simple ingredients (coconut oil, baking soda, and peppermint oil). Coconut oil is antibacterial, antimicrobial, and antifungal, making it effective at destroying tooth decaying bacteria. Baking soda is a very mild abrasive, making it an effective teeth cleaner and whitener.Try this D.I.Y toothpaste for an all-natural healthy smile!

!

is T ry Th

Mint Coco-Soda Paste

2 Tbsp. of organic coconut oil 2 Tbsp. of aluminum-free baking soda 5 drops of peppermint essential oil (optional) Mix coconut oil and baking soda together in a small bowl. Next, add the peppermint essential oil. Stir all ingredients well. Add mixture to a small air-tight container for storage. Use 1 tsp. as needed on your toothbrush.

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cover story

SPRING INTO FITNESS

6Ways toTurn Fitness into Outdoor Fun By: Christina Leidenheimer, Editor

IF YOUR WORKOUT ROUTINE IS BECOMING TOO ROUTINE,YOU MAY NEED TO FRESHEN IT UP! SPRING IS PERHAPS THE MOST INVITING SEASON OF THE YEAR, PROVIDING POWERFUL MOTIVATION TO START A FRESH, NEW EXERCISE ROUTINE. HERE ARE 6 FUN WAYS TO SPRING INTO FITNESS! 16

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The benefits of exercise are countless, and the paybacks are nearly triple-fold when you escape the confines of the gym and head outdoors for fresh air and pleasing scenery. Outdoor workouts provide a unique mind and body experience that the gym just cannot offer.You can connect with your natural environment, breath the air, feeling the warmth of the sun, and listen to the birds sing in unison with nature’s rhythm. Outdoor workouts are exciting because they are unconventional; you typically don’t have to count sets and reps, you just have to move your body and have fun. Activities like trail running, hiking, and rowing are adventurous and delightfully addictive. Sports like dodge ball and tennis can be played with friends, making exercise both social and entertaining. Choose an outdoor activity you think you will enjoy and just go for it; let go and have fun with fitness!

1.

HIKING Estimated calorie expenditure per hour: Hiking (cross country) = 476 Hiking allows you to explore nature and set aside everyday stresses and demands. Group hiking can be fun too; it provides active socialization and is safer than going alone. Hiking is mostly an aerobic (cardiovascular) activity.You can increase the overall intensity of a hike by using walking poles and a weighted back pack. Hiking can provide an enjoyable workout whether it is done on flat or hilly terrain.The greater the altitude traversed, the greater the cardiovascular workout and calorie expenditure.

2.

TRAIL RUNNING Estimated calorie expenditure per hour: Trail running= 612 Running in a subdivision or on a circular track can easily become monotonous, but trail running is a fun and adventurous workout every time!

Trail running provides a more varied workout for your lower body as you run on uneven surfaces and come upon different twists and turns. It’s much easier on the joints, because the natural ground is more shock absorbent than cement surfaces.You can better appreciate the scenery because you don’t have the qualms of being a pedestrian running among cars, stop signs, and street lights.

Trail running as opposed to city running provides better air quality, too.Trail running is a great stress reliever, allowing a runner to get in the zone.

3.

ROWING Estimated calorie expenditure per hour: Rowing (moderate)= 478 Rowing (vigorous)= 816 Once you develop the proper rowing technique, you can effectively work your arms, upper back, legs and core during this one exercise. Rowing is an excellent low-impact activity, proving to be very easy on the joints. Aside

from the physical benefits, rowing can be meditative for the mind. Finding the rhythmic rowing motion can be both relaxing and enjoyable. Rowing also requires a certain amount of coordination, bringing your entire body into unison. Rowing can be done alone or with a partner.

Rowing can burn up to

816

calories per hour!

What do you do to get fit outdoors? Email editor@inspirehealthmag.com or use #inspirehealthmag to show us what inspires you!

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cover story

4.

STAND UP PADDLE BOARDING Estimated calorie expenditure per hour: Stand Up Paddle Boarding= 700 Stand up paddle boarding (SUP) is perhaps the fastest growing water sport, and it’s not hard to see why. It is an amazing workout because it is both intense and low-impact (easy on the joints); it is an anaerobic exercise and strength training activity. It’s a challenging core workout that helps you develop balance as well as a total body workout that engages nearly all muscle groups.Your legs and abs get a good workout as they work together to balance you on the board. The upper body (arms, chest and back) gets an awesome workout from using the paddle (side to side) to propel you forward. SUP is a great way to exercise while enjoying the water, too.

5.

DODGEBALL Estimated calorie expenditure per hour: Dodgeball= 372 Ducking, running, aiming, throwing…yes, dodgeball is truly a workout. No longer just a junior high P.E. staple, adult dodge ball teams are popping up all across America.This team sport is absolutely a good time, a departure from stress, and

Tag #inspirehealthmag to show us how you’re springing into fitness! a cardio blast. Besides giving your heart a fair workout, dodgeball will work your core, legs, and upper body, too.

Check with your local gym or recreational center to find a dodge ball league near you.

6.

OUTDOOR CYCLING Estimated calorie expenditure per hour: Mountain biking= 575 Outdoor cycling helps develop balance and coordination while providing a fantastically fun cardiovascular workout. Like trail running, cycling on a trail rather than busy roadways can be quite meditative, relaxing, and exhilarating. Cycling is an excellent exercise for the lower body, developing quadriceps and hamstring strength in the legs. It is more lowimpact than is running, making it safer on the joints. Cycling can be rehabilitative

for those with knee or lower limb injuries. Like all outdoor exercise, it allows you to soak up natural vitamin D from the sun and escape indoor lighting.

Paddle your way to burning

700

calories an hour!

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healthy recipe

HERBED RICE PILAF WITH VEGGIES

WHAT YOU NEED: 3 Tbsp. cup olive oil ½ cup small diced onion 2 tsp. minced garlic 2 cups long-grain brown rice 2 tsp. salt 1 tsp. black pepper 3 cups low-sodium vegetable broth

¼ cup green onion chopped ¼ cup fresh basil chopped ¼ cup fresh parsley chopped 2 large carrots (peeled and diced) 1 cup cherry tomatoes (slice in half)

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WHAT YOU DO: Preheat the oven to 350° F. 1. Place a 2-quart, ovenproof saucepan on stove over medium-high heat. Add 2 Tbsp. olive oil. Once the oil is hot, add the onions and cook, stirring often, until they are translucent and begin to soften, about 4 to 5 minutes.

2. Add the garlic to the pan and sauté for 30 seconds.

3. Add the rice to the pan and sauté (stir the rice and coat it with the oil), until toasted, about 4 to 5 minutes.

4. Season with salt and pepper.

5. Add the vegetable broth to the pan and cook, stirring occasionally, until the water comes to a boil. Cover the pan with a lid and place the saucepan in the oven. Cook the rice for 30 minutes, remove from the oven and let stand for 5 minutes.

6. While rice is cooking, sauté carrots in a medium sauce pan with 1 Tbsp. of olive oil. Cook and stir carrots for 5 minutes. Add the tomatoes. Cook for 3 minutes. Season veggies with salt and pepper.

7. Remove rice from oven, and add the herbs and vegetables to the pan and toss with a fork to combine.

8. Garnish with additional parsley. Serve and enjoy!

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eat fresh

FEATURE

GROW YOUR OWN HERB GARDEN

U

NLEASHING THE AROMATIC POWER OF FRESH CUT HERBS DURING MEAL PREPARATION PROVIDES AN AMAZINGLY HEALTHY WAY TO ADD A FLAVOR BURST TO YOUR FOOD. NOT ONLY TASTY, HERBS ARE MEDICINAL, PROVIDING MEGA HEALTH BENEFITS FOR FRESH FOODIE ENTHUSIASTS. IN ADDITION TO THE FACT THAT MOST HERBS ARE HIGH IN VITAMINS, ANTIOXIDANTS AND MINERALS, HERE ARE SOME POWERFUL REASONS TO USE THEM

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eat fresh đ&#x;Œżđ&#x;Œż

BASIL can help relieve congestion, soothe coughs, elevates mood (easing anxiety), and regulate insulin. Basil is great for gardens because it is a natural insect repellant. It may also help relieve nausea and vomiting.

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MINT contains menthol, helping ease breathing difficulties. It helps settle the stomach. Mint is a powerful anticancer agent due to the phytonutrient perillyl alcohol. Studies show it may halt tumors and cancer of the lungs, colon and skin.

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OREGANO is especially potent; its antioxidant properties are up to 20 times that of other herbs. It is a natural antiinflammatory, helping ease arthritis and other inflammatory conditions.

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PARSLEY/CILANTRO is a well-known blood cleanser. It improves circulation. It is also a natural diuretic, helping the kidneys remove excess water from the body. It is known as the slimming herb.

ROSEMARY stimulates the immune system and increases circulation.

It’s been used for generations for its ability to sharpen the memory and improve concentration.

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SAGE aids in the digestion of fatty and oily foods. It is also used to soothe a sore throat.

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TYHME is beneficial for colds. It relieves congestion and may help ease symptoms associated with bronchitis. Its antiseptic properties also help soothe sore throats and open wounds.

FEATURE

5TOFAST TIPS GROWING A SUCCESSFUL HERB GARDEN:

1.

First, choose the appropriate time to plant. Most herbs should be planted after the last frost of winter or very early spring. Choose which herbs you will use most often and then purchase the organic plants. For culinary purposes, the most popular are sage, rosemary, basil, mint, thyme, oregano, parsley, dill and cilantro.

2.

Second, choose where you will plant them. Herbs can be planted in pots or in the ground. They do like their adequate space however, so individual pots may be the best choice.

Certain herbs, especially mint, like to spread out and take over; these are best in their own pots. Herbs enjoy at least 6 hours of full sun per day, so plant them in an appropriate area.

Typically, a spot that gets the morning sun and evening shade will work well.

3.

Third, prepare soil appropriately.

Herbs thrive in high-quality soil.

Choose an organic potting soil and mix with one part compost, and one part vermiculite. Vermiculite is a soil additive that improves soil aeration and provides excellent moisture retention.

Horticultural vermiculite is sterile, nontoxic and odorless. It typically does not deteriorate, mold or rot.

4.

Fourth, properly care for your herbs. They need water, but they do not like to have their roots saturated. Choose a pot or planter

that has adequate drainage. Water only every few days. You can provide protection from certain bugs and/or birds by using netting over your herbs.

This will also keep them from being devoured by hungry caterpillars.

5.

Lastly, harvest your herbs appropriately. Annual herbs can be harvested until the first frost of the year. Herbs can be clipped for use when they have enough leaves on the plant to maintain continual growth. The oils in the herbs are most potent in the morning hours, so you may choose to use them at that time.

Use kitchen shears to cut the needed amount. Gently rinse the herbs. Shake off excess water and dab with a paper towel before using.

Herbed Asparagus WHAT YOU NEED:  4 cups of water  1 lb. asparagus, (ends trimmed)  š/8 cup fresh parsley (finely chopped)  š/8 cup fresh basil leaves (finely chopped)  Ÿ tsp. fresh cracked black

pepper  ½ tsp. of garlic powder  salt (optional)  2 Tbsp. olive oil WHAT YOU DO: 1. In a large uncovered skillet, bring water to a boil. Add

asparagus and cook 5 minutes.

Drain well. Place on serving dish.

2. In a small sautĂŠ pan, over low-medium heat add olive oil, parsley, basil, garlic powder, black pepper, and salt to taste. Stir well. Heat for 3 minutes.

3. Pour mixture over asparagus.

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natural beauty FEATURE

I

GET GLOWING SKIN

NDIAN BRIDES ARE AMONG THE MOST BEAUTIFUL WOMEN IN THE WORLD. THEIR FLAWLESS, GLOWING SKIN IS THE ENVY OF MANY WOMEN. BUT THEIR ANCIENT SECRETS ARE NOT WITHHELD; YOU TOO CAN GET GLOWING SKIN WITH THIS SIMPLE AND EFFECTIVE BEAUTY MASK.

is! Turmeric Coconut Milk Mask Try Th • 1 Tbsp. of organic coconut milk • 2 tsp. of organic turmeric powder Mix to form a paste. Add more milk if needed. Apply to a clean face using your fingertips. Let dry for 15-20 minutes.

Rinse with warm water and pat dry.

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The secret ingredient used regularly in Indian beauty treatments may be hiding in your kitchen cabinet. It is the wonderful, potent spice, turmeric.

Turmeric has enormous and manyfold benefits when incorporated in your diet and topically. When applied topically, turmeric helps increase blood flow to the skin, creating a rosy, glowing complexion. It’s antiseptic, anti-bacterial, and anti-inflammatory properties have been used to treat acne, psoriasis and other inflammatory conditions. The turmeric mask is easy to whip up. It is all-natural and will leave your skin radiant, while gently healing any existing conditions. Apply it twice per week for best results.

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fashion FEATURE

SPRING CLEAN

your CLOSET & UPDATE your Wardrobe

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sight, giving you many more options to work with when putting an outfit together. Just imagine the time you will save in frustration.

5. Go shopping Now that your closet is clean and updated, let the spring shopping adventure begin. Here are five spring trends to add to your closet:  Metallic Colors  Floral Prints  Artsy Prints  Pleats  Slouchy/ Boyfriend Style Pants

Photography by Nick DuPlessis

By: Whitney Alexandra 1. Purge This process can be rather exhausting, but try everything on! If you feel hesitant, set the garment aside and come back to it. Get rid of all items that are too large, too small or the wrong colors for you. Everything should fit you today! Also, it is time to part ways with clothes that you have not worn in over a year except for  Hangers keep your clothing looking special occasion pieces! the way that they are supposed to.  Hangers help to give your closet more 2. Keep your basics space.

Basics are key to building the  Hangers help maintain the remainder of your wardrobe. Denim, organizational flow in your closet. bottoms, leggings, blazers, tanks, and I recommend a skinny tees all play a factor in your daily attire. multipurpose felted hanger that can be Make sure they fit properly, since used for shirts, pants and dresses. they are essentially the key to keeping your wardrobe updated in the most 4. Organize your closet by economical way. color and type of garment When you organize your clothing 3. Invest in good quality hangers according to color and type of garment, It is important to invest in good you will easily and quickly find what you quality hangers for a few reasons. are looking for. Everything will be in clear

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mighty kids FEATURE

FUN FOR KIDS IN YOUR NECK OF THE WOODS

4 TIPS FOR SAFE & FUN OUTDOOR ADVENTURES WITH KIDS:

1.

BACK PACK

Depending on the size of your family, you will need one or two back packs to carry a few hiking essentials.You don’t need fancy gear, a durable old school bag will do the trick.

2.

HEALTHY SNACKS AND WATER Pack healthy snacks and enough water for everyone trekking along with you. Some snacks could include trail mix, breakfast bars, bananas, and fresh sliced and dried fruit.

3.

THESE DAYS, PARENTS AND KIDS BOTH NEED TO BREAK AWAY FROM TECHNOLOGY TO SEEK FRESH AIR AND WIDE OPEN GREEN SPACE, AND IT MAY BE EASIER THAN YOU THINK TO FIND SUCH FUN FILLED ADVENTURES FOR THE WHOLE FAMILY.

H

elping kids have active fun can be as easy as planning a family hike on a nearby trail.

If you are not sure where to find trails, visit www.nps.gov to find a national park near you. They are located all across the United States, and may just be a short drive from your home. You will find that some trails are for walking, hiking uphill or even bike riding. Visit the web site to see what’s happening in your neck of the woods. Consider the ages of your children, and then plan your

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adventure accordingly. The best part about embarking on a nature trail is the beautiful scenery and fresh air artfully disguising that this is truly a calorie burning session.

This spring plan to stay fit and active while spending quality time with the whole family by preparing a few outdoor family adventures in your very own state. These trips don’t typically cost a lot of money and are hassle-free and fun!

APPROPRIATE FOOTWEAR AND CLOTHING Depending on the particular trail you choose, you will need the right footwear and clothing.You should consider the terrain and weather when choosing your apparel. Will there be an uphill climb or water and mud? Will the weather be cool or hot? Once you know the climate and trek, you can choose the appropriate foot wear and clothing to make your adventure a comfortable experience for everyone, especially the kids.

4.

FIRST AID KIT

It is always wise to have a first aid kit on any outdoor adventure.Your kit should include a few essentials like assorted band aids, insect repellant, aloe vera gel, gauze, scissors, tweezers, and athletic tape. For a more complete kit, check out www.adventuremedicalkits.com.

Get Inspired!

“Let the world be your gym!”

—Inspire Health

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PUBLISHER LOCAL CONTENT

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Community

RESOURCE DIRECTORY

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local calendar

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