INSPIRE ISSUE 11
Real Inspiration for Women
Eco-Friendly Fashion Must Haves
3 SUPER FOODS THAT MELT FAT
HEALTHY PAMPERED FEET
MY PERSONAL JOURNEY TO HEALTH the transforming power of food
GET LEAN
WOMEN who INSPIRE Alicia Galantic shares her journey to health & self-love
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INSPIRE HEALTH
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contents
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issue 11 2014
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SUPERFOOD 3 Super Foods That Melt Fat
HEALTHY MIND The Perfect Body Did Not Make Me Happy!
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NATURAL BEAUTY Healthy Pampered Feet EXERCISE Get Lean Fast MIGHTY KIDS Conquer Picky Eaters
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HEALTHY DESSERT Welcome to Paradise Cake
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EAT FRESH My Personal Journey to Health
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LONGEVITY Grecian Secrets to Living Longer
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WOMEN WHO INSPIRE Alicia Galantic WELLNESS Calm Allergy Symptoms
FASHION Eco-Friendly Fashion Must Haves
Ready for a vacation? Check these tips on preparing for your trip without stressing out in the process!
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PRODUCT PICK Vitamix WEIGHT LOSS Get Healthy at Work
LEAVE YOUR WORRIES BEHIND 7 Pre-Vacation Planning Tips
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HEALTHY SALAD Spicy Quinoa Salad DISCOVER Pure Barre ® ADVENTURE Take Your Sprouts Picking HEALTHY DESSERTS Smoothie & Ice Cream
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GET LEAN FAST
Try this quick and effective workout to slim down for summer.
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In every issue : 4. Editor’s letter / 10. Exercise / 20. Women Who Inspire INSPIRE HEALTH
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superfood
super t a h t s d foo fat melt By: Meghan Pearson
IF YOU ARE DOING ALL THE RIGHT THINGS TO SHED EXTRA WEIGHT BUT JUST WANT A LITTLE EXTRA BOOST, TRY A DOSE OF DYNAMITE WEIGHT-LOSS SUPPORT BY ADDING ONE OF THESE ALL-NATURAL, FAT-BURNING SUPER FOODS TO YOUR DAILY REGIMEN. Garcinia gummi-gutta
There is a specific natural extract contained in this super fruit--hydroxycitric acid (HCA), that is believed to act as an appetite suppressant, making meals more filling and satisfying. Researchers claim that HCA can double or triple your weight-loss efforts, as it helps to block fat by inhibiting a key enzyme (citrate lyase) that your body needs to make fat from carbohydrates. This powerful fruit can actually block the fat-making process and halt the production of bad cholesterol (LDL). Also, HCA is believed to suppress appetite by increasing serotonin levels, a neurotransmitter in your brain that makes you feel good, possibly encouraging you to feel satisfied and happier with less food.
Green tea
Green tea, long known for its awesome antioxidant content and energy boosting capabilities, can actually help improve metabolism by as much as four percent. And a fired up metabolism means more calories expended, and in turn more pounds dropped. Making this astringent drink a regular part of your diet has the potential to keep your metabolism in high gear throughout the day. Green tea is also known to reduce appetite to some degree, varying from person to person. Supplements are available that are made from green tea extract; however, the primary benefit comes from freshly brewed tea or concentrated green tea drinks.
(Morinda citrifolia) is a prime example of this. Noni is a tree fruit native to Southeast Asia, which when ripe, ranges in colour from pale green to white, and has a stink that would turn off a skunk! However, when consumed, noni is said to produce nitric oxide in the body. As our muscles use and metabolize energy, nitric oxide is used in the process, pulling energy from anywhere possible, even from fat stores! So, noni actually helps burn fat! Drinking noni juice also supports overall health, even promoting better sleep, an essential component to a well-balanced life.
NONI
Sometimes health can come at the cost of happy taste buds. Consumption of the noni fruit GREEN TEA, LONG KNOWN FOR ITS AWESOME ANTIOXIDANT CONTENT AND ENERGY BOOSTING CAPABILITIES, CAN ACTUALLY HELP IMPROVE METABOLISM BY AS MUCH AS FOUR PERCENT. In addition to writing for Inspire Health Magazine, Meghan is spending her days at the retreat center in the Guanacaste region of the Central American country called Hacienda Del Sol. She is facilitating raw food & yoga retreats. Check it out: http://www.haciendadelsolcr.com/ inspirehealthmag.com § #inspirehealthmag
Meghan Pearson INSPIRE HEALTH
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editor’s letter
It’s Finally Here! I’m elated to announce the hard work of several months has come to fruition. My book is complete! Eat SuperNATURAL offers a fresh, new approach to attainable weight-loss. It elevates nature as the ultimate guide and authority on nutrition while dispelling the fads and false fixes associated with mainstream dieting. The book is complete with 60 fabulous tasting, mega-healthy recipes that turn up your fat-burning meter naturally. The book is designed to be used as a guide on your personal journey to natural health. It will help you navigate through daily food choices, determining the healthiest options. And while it is understood that not everyone is able to make a complete health turnaround immediately, even small positive choices can greatly improve overall health and well-being. Thus, everyone journeying to health can benefit from this book. The recipes are easy to make and incorporate fat-burning, whole foods that are saturated with vitamins and minerals to build a healthy body. I hope that you enjoy reading the book and that it leads you to super-natural health!
CREDITS
Peace, Love & Carrots,
Christina Leidenheimer, CPT, CHLC Editor-in-Chief editor@inspirehealthmag.com
Help us inspire others!
We want to know what inspires you to live healthy. Tell the editor at editor@inspirehealthmag.com. You could be published in the next issue of Inspire Health Magazine.
Find us online! Follow us 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 The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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healthy mind
THE PERFECT BODY DID NOT MAKE ME HAPPY! Chivon John is a wellness coach and motivating public speaker. She teaches women to love themselves so they can enjoy life and unleash their true potential. Learn more about Chivon at www.chivonjohn.com
“I’M FINE, THANKS!”…THAT WAS ALWAYS MY MANTRA. I THOUGHT IF I SAID IT ENOUGH, AND EVEN FAKED A SMILE, MAYBE, JUST MAYBE, I WOULD FEEL THAT WAY.
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ut that’s the thing about our words. They won’t have power unless you believe them. Denying my feelings only kept me stuck and chasing after all of the wrong things. I was caught in a vicious cycle of searching for perfection in all areas of my life. Admittedly, I used food to try to mold the perfect body to mask my pain. Even when I would achieve the milestones I desperately sought after, like sashaying in my size zero jeans, happiness still eluded me. I discovered my body was totally changed, but sadly my mind was not. The pressure of those feelings pulled me down like an anchor. So, I joined a boot camp to distract myself. I thought it would be a great way for me to seal the deal with my desires for the perfect body and present yet another perfect distraction. Happily I got more than I bargained for. I realized that the mindset you carry in life directly affects how happy you are, as well as what happens to your body and ultimately your life. Even after I reached my holy grail of getting a six pack, I recognized that it wouldn’t cure my insecurities. It did deepen my awareness that health is more than the flawless model on your favorite magazine. True health includes the richness of your connections, feeling blessed for every moment, and being of service to others. Now, as a whole new person—inside and out, I am passionate about ending the mental beat downs that women give themselves.
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“I spent many years trying to lose weight. I didn’t know at the time that the weight I should have been losing was my emotional baggage.”- Chivon John inspirehealthmag.com § #inspirehealthmag
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natural beauty INSPIRE HEALTH PRODUCT PICK: Scotch Naturals Nail Polish Now you can get pretty toes without the unpleasant smell of chemicals. Scotch Naturals polishes contain none of the chemicals found in typical nail polish.They are “3 Free” as well as being free of ethyl acetate, butyl acetate, nitrocellulose, acetone, and heavy metals.They are truly nontoxic.You can be beautiful without harming your health or the environment.They also have a safe, non-toxic line for little princesses --Hopscotch Kids. Scan this QR code to order your favorite color.
healthy PAMPERED FEET SOMETIMES YOU DON’T HAVE TIME TO MAKE IT TO THE SALON AND MAY NEED TO GIVE YOURSELF A PEDI. HERE ARE A FEW TIPS FOR A DIY PEDICURE.
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Soak your feet. In a foot tub, add enough warm water to cover your feet and then add 1 cup of lemon water with a few lemon slices. The ascorbic acids in citrus fruit, like lemon, helps loosen dead skin cells. Clean and trim your nails using a quality nail trimmer and a new nail file. Exfoliate your feet using a homemade chemical-free foot scrub (see recipe below).
Moisturize your feet. Slather your feet with pure organic coconut oil. Wrap them in a warm towel and prop your feet up for 2030 minutes. Listen to some relaxing music while reading your favorite Inspire Health issue. Push back nail cuticles. Gently push cuticles back using a wooden cuticle tool. Polish your toes with a non-toxic nail polish like Scotch Naturals.
What’s your natural beauty recipe? Share it with us! editor@inspirehealthmag.com
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Try This:
LAVENDER INFUSED FOOT SCRUB ½ cup of coarse brown sugar 2-3 Tbsp. of coconut oil 6 drops of lavender essential oil Add all ingredients to a bowl and stir well. Apply to feet and rub vigorously up and down and in a circular motion for a few minutes on each foot. Rinse well.
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n a e L t Ge
fast
MANY EXPERTS DISAGREE AS TO WHETHER CARDIO OR RESISTANCE TRAINING IS BEST FOR BURNING FAT. IN TRUTH, FAT-BURNING IS THE CULMINATION OF BOTH RESISTANCE TRAINING AND CARDIO. This fat-blasting routine creatively combines them both to help you burn fat in less time. Try this routine 3 times per week for the next 30 days to get your body ready for the fast approaching bikini season.
HAVE YOU TRIED IT? PROVE IT WITH A SELFIE!
Tag Inspire Health (#inspirehealthmag) in a selfie of you doing your favorite move from this workout! Like us on Facebook & show us your favorite moves! Facebook.com/ inspirehealthmag Tweet us your Fitness Feats @christinaleid
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X-SQUAT JUMP Stand with your feet hip-width apart with your arms at your sides. Begin squatting down. Once you are in a full squat position, propel yourself up in a jump while extending your arms above head and kicking your legs out slightly. Return to starting position. Repeat for a total of 15 repetitions. Rest for 15 seconds, and then move to the next exercise. INSPIRE HEALTH
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Model Trenda Williams
Photography Bobby Lecompte
See more great workouts on our web site www.inspirehealthmag.com
exercise INSPIRED TO MOVE
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CHEST FLYES ON BALL Grab a pair of dumbbells, and then place only your shoulders on a core stability ball.Your knees are bent, and your legs are supporting your body. Keep your body in alignment; do not allow your butt to dip. Bring the dumbbells up and together and align them over your mid-chest line. Maintain straight arms with only a slight bend at the elbow while lowering the dumbbells in a fly position. When your arms are parallel to the ground, slowly return to starting position. Repeat for a total of 15 repetitions. Rest for 15 seconds, and then move to the next exercise.
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BUTT KICKS Stand with your feet shoulder-width apart and bend your arms at your sides. Begin a jogging motion, but allow your feet to kick your buttocks. Jog for 1 minute. Rest for 15 seconds, and then move to the next exercise.
FRENCH PRESS ON BALL Grab a pair of dumbbells and then place only your shoulders on a core stability ball.Your knees are bent, and your legs are supporting your body. Keep your body in alignment; do not allow your butt to dip. Bring the dumbbells straight up, keep them an even distance apart. Slowly begin lowering the dumbbells by bending at your elbow. When the dumbbells’ heads are parallel to the floor, return to starting position. Do not exceed a 90 degree elbow bend. Repeat for a total of 15 repetitions. Rest for 15 seconds, and then move to the next exercise.
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See more great workouts on our web site www.inspirehealthmag.com
exercise INSPIRED TO MOVE
Fitness Tweets: Have you tried any of Inspire Health’s custom workouts? We want to hear about it. Tweet the editor your fitness feats at @christinaleid.
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MOUNTAIN CLIMBERS Get onto the floor in an advanced front plank position. Begin the exercise by swiftly bringing your right knee into your chest; rapidly switch by bringing the left knee to chest. You should almost be in a jogging position while keeping your hands to the floor and your body parallel to the floor. Do not allow your butt or hips to move toward the ceiling; keep your body in alignment. Perform for 1 minute. Rest for 15 seconds, and then move to the next exercise.
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DUMBBELL LUNGE Grasp a pair of dumbbells and stand with your feet shoulderwidth apart. Lunge forward with your right leg. Do not allow your knee to extend beyond your toes. Return to start position and perform on the opposite leg. Repeat for a total of 15 repetitions on each leg. Rest for 15 seconds, and then move to the next exercise.
DIRTY DOGS Start in a front plank position. Drop the hips down, but don’t let them touch the floor. Look up toward the ceiling. Keep the core tight. Now fold up to a pike position. Bring your eye gaze to your toes while bringing your left hand to your right foot. Return to start position and repeat on opposite side. Move slowly but continually through the exercise. Perform for 1 minute. Rest for 15 seconds, and then repeat entire circuit twice more.
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mighty kids veggies, such as stir-fry with three different colors of peppers, instead of just the green ones. Coordinate entrees with veggie side dishes, such as serving a Caesar salad with pasta, or a colorful three-bean salad with tacos. Play games. Kids like to goof around, so why not make meal time fun, too! You can tell your child he’s a magical tree-eating monster and the broccoli are tiny trees. Use your imagination. Involve your kids. For most of their day, at school and at home, kids are being told what to do. At meal time, ask them their opinions so they can feel more grown-up. Discuss what veggies they like to eat, which ones they don’t care for, and why. Make them feel heard. It’s also a good idea to involve your child when shopping for veggies so he can feel like an important part of the family, and choose which ones he likes. Of course, include those choices, but don’t limit your menu to just what he prefers.
Try This:
ANTS ON A LOG Trim 4 celery stalks into 3 inch pieces. Cut in half length-wise to have six celery stalks. Spread peanut butter or almond butter onto each stalk and then top with a few raisins. Tell your hungry little lumberjack it’s time to eat his Ants on a Log.
CONQUER Picky Eaters By: Maureen Sangiorgio
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fter a long, stressful day, you finally sit down to have dinner with your family. Everyone is eating and talking, except your veggie-hating child, who is pushing around the green beans with his fork.You firmly tell him to eat his veggies, and he shoots you a look that says, “Lady, I wish I could put you in time-out.” Relax—you’re not the only parent who’s had to deal with the issue of getting their children to eat right. Kids have been tossing their Brussels sprouts in a nearby houseplant for years. Read on to find out how to make veggies fun. It’s all in the presentation. When trying to get fussy kids to eat vegetables, it’s very important to present foods in an appetizing way. Use a wide variety of colorful salads and How do you get your picky eater to eat healthy? Tell us on Facebook.com/inspirehealthmag
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OLENKO’S WELCOME TO PARADISE CAKE By: Aleksandra Winters WHAT YOU NEED: Bottom layer 1 cup goji berries soaked for 30 minutes in ½ cup water 1 cup raw buckwheat seeds soaked for 30 minutes in ½ cup water 4 Medjool dates Add all above ingredients to a highpowered blender (ex: Vitamix, Blendtec) and blend on high for 30-60 seconds. Pour the mixture into a springform pan and place in the freezer for 30 minutes. After 30 minutes, make the second layer. Pink layer 3 ripe bananas 1 cup fresh Thai young coconut water and meat from the Thai young coconut (yields 1 cup) 1 cup raspberries 3 Medjool dates
Image by: Bill Winters
recipe
www.olenkoskitchen.com
Add all above ingredients to a highpowered blender (ex: Vitamix, Blendtec) and blend on high for 30-60 seconds. Pour the mixture over the bottom layer. Place in the freezer for 30 minutes. After 30 minutes, make the next layer. Green layer 1 cup spinach 3 kiwi fruits 1 cup fresh pineapple (cubed) ½ cup water Add all above ingredients to a high-powered blender (ex: Vitamix, Blendtec) and blend on high for 30-60 seconds. Pour the mixture over the pink layer. Once all layers are complete, place in the freezer for about 5 hours or overnight. Garnish cake with fresh strawberries, grapes, mint and flowers. Enjoy!
Did you try this recipe? Tag us in your photo #inspirehealthmag
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eat fresh
I My PERSONAL JOURNEY to
HEALTH
by Christina Leidenheimer
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have always considered myself healthy. I grew up on a farm and ate a core diet of fresh homegrown foods. I became vegetarian at the age of 14 and continued being mostly a plant-eater for the next 10 years. As a young adult, I became a personal trainer and aspiring body builder. I began to eat a high-protein diet to add muscle to my skinny frame. I went from 118 to152 lbs. of mostly muscle. Despite my so-called healthy lifestyle, I developed female problems and was diagnosed with Polycystic Ovary Syndrome (PCOS). I shrugged it off to genetics, but as the problem intensified, I had to take notice. Over the next 10 years, I landed in my doctor’s office or the emergency room on several occasions. In addition to a miscarriage, on one occasion, I lost one liter of blood and it took me a couple of weeks to recover my strength. My doctor began to express real concern and suggested various remedies that may help my dire situation. I did nothing about it and took a wait and see approach. I went a few years without an episode until one day I was doubled over in pain yet again; I knew my next stop was the emergency room.
Happily, I did not end up in the E.R. I sat in my doctor’s office instead, looking at a very alarmed doctor. He said if things continued going the way they were I may need to consider a partial hysterectomy. He was also concerned that I may be developing endometriosis or something worse, and he wanted to schedule exploratory surgery. I consented and scheduled the surgery. I went home while waiting for my appointment date and the whole situation did not sit well with me. Two days later, I consulted with my doctor again, and I asked if I could postpone the surgery. I was determined that this would be my last and final episode. I did research and drew on the knowledge I had as a holistic wellness coach and personal trainer. I began eliminating caffeine, processed sugar, meat and dairy from my diet. I decided food was going to be my medicine. Since that date, I never had another episode, and the pelvic pain or female problems have ceased. I feel an unlimited supply of energy. I am at my ideal weight and am able to maintain that weight easily. But, most of all, I feel stronger as a person knowing that I took control of my health and am able to help others do the same. My experience motivated me to write the book Eat Super-NATURAL.
About the Book
Eat Super-NATURAL by Christina Leidenheimer
You can look and feel super amazing simply by eating Super-NATURAL. Discover why a diet rich in whole, plant-based, fresh and tasty food is the absolute key to melting fat and obtaining vibrant lasting health. It really is easier than you think to lose weight, create a new mind and body, and feel your absolute best every day. ORDER YOUR COPY AT INSPIREHEALTHMAG.COM My main objective is to encourage others to make whole, plant-based foods the core of their diet, even if it is just incorporating more of them. Your motivation for change should not only be to look better, but to feel better, to be better. I am living proof that changing what you put into your body can indeed change your health status, transform your physique, and ultimately, contribute to a much happier life. My lifestyle may seem restrictive to some, but for me, it is absolute freedom and constant elation because every day I am creating my own health. I’m determined to continue following nature to health.
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HEALTHY &
Delicious Recipes
S U P E R-N AT U R A L
“ D i s c o v e r t h e Tr a nsfor ming Po wer of Eating Fresh.”
CHR ISTI NA LEID ENH EIM ER
Spicy Creamy Corn Soup SUPER NATURAL INGREDIENTS: • 1 cup hot water • ¼ red onion • 4 fresh corn cobs • 1 jalapeño • ½ tsp. of cumin • 1 garlic clove • ½ tsp. of chilli • 1 lime powder • ½ avocado Garnish 1 Tbsp. chopped red onion 2 Tbsp. corn kernels 1 Tbsp. fresh chopped cilantro 1 small tomato (chopped) SOUP PREPARATION: 1. Remove husk and shuck corn.
Wash thoroughly. Use a knife to cut kernels from the cob. 2. Squeeze the juice from one lime. Measure out water. 3. Chop the onion into quarter-size pieces. 4. Peel the garlic clove. 5. Cut avocado in half. Remove pit and scoop out half of the flesh. 6. Finely chop the tomato. WHIP IT UP: 1. In a high-powered blender, add corn kernels (set aside some for garnish), avocado, onion, garlic and jalapeño.
2. Next, add the water, lime juice, cumin and chilli powder. 3. Pulse on high until texture becomes creamy. Add additional water as needed to derive desired texture. 4. Garnish, serve and enjoy! Did you try this recipe? Tag us in your photo #inspirehealthmag
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For more great Inspire Health articles see www.inspirehealthmag.com
longevity
GRECIAN SECRETS TO LIVING LONGER
THE ELDERLY RESIDENTS OF THE RURAL GREEK ISLAND OF IKARIA BOAST THE HIGHEST RATES OF LONGEVITY IN THE WORLD, LEADING MANY TO WONDER, WHAT’S THE GRECIAN SECRET?
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ince one-third of the population lives to at least 90 years of age, have 20% less cancer and half the rate of heart disease,with hardly any dementia reported, scientists readily turn to the Ikarian’s when searching for longevity secrets. In a new study in Vascular Medicine,published by SAGE, researchers examining cardiovascular health discovered that a cup of boiled Greek coffee may be a sterling clue to these elderly islanders’ fantastic health status.This may be because boiled Greek coffee is not your average cup of Joe; it is very rich in polyphenols and antioxidants, while being fairly low in caffeine. In addition to their low-caffeine, high-quality coffee consumption, Ikarians consume very little meat and dairy. Their diet is made up of home-grown organic beans, nuts, fruit, vegetables and herbs.They also use olive oil in many dishes. And the Ikarian culture maintains a relaxed and festive spirit.They indulge in hard work and the great outdoors, getting fresh air and sunshine regularly. All of these components, along with their morning boiled cup of coffee, is evidently adding healthy years to their lives.
HOW TO MAKE GREEK COFFEE: In a *Briki pot, add 2 cups of water and 2 tsps of fine ground, espresso type Greek coffee. Bring to a boil. Watch for the foam to rise. Remove from heat. Let cool a bit. Make sure the grinds settle to the bottom of the cup, then sip. *Briki pots are a specialized pot with a long handle, used exclusively for making Greek coffee.They come in 2, 4, and 6 demitasse cup sizes.
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women who inspire / cover girl
WOMEN
WHO INSPIRE Alicia Galantic from Healthingyou.com
ALICIA GALANTIC, SHARES HER JOURNEY TO HEALTH AND SELF-LOVE. AFTER OVERCOMING POOR SELF-ESTEEM, ALICIA IS THRIVING AND INSPIRING OTHERS.
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W
hile growing up, I suffered with the constant battle of never thinking I was good enough. I went through a time period where I never felt talented, with no niche to give me purpose. I was constantly comparing myself to others and didn’t have an indication about what self-love was. I always thought love was found in every area, but from within. While I maintained I was content on the outside, I was very confused and lacking my true happiness deep down. Whether we know it or not, a lot of us go through this struggle of scrutinizing ourselves and finding who we are, especially in our adolescence. We try to meet some type of perfection that doesn’t exist and sometimes we look up to people that aren’t actually empowering us. My life, most of the time, seemed to be based on superficial things. I was trying to fit a mold, and trying to be accepted by as many people as possible. I started following trends that had no connection to who I was personally. I would start to obsess about working out, low fat foods, useless fad diets and my weight. I never actually listened to what my body was telling me. I never understood what impact this all had on me. I didn’t have an indication about what health even meant. The day my life changed was when I attended my first hot power yoga class. I was in the process of changing gyms and wanted to try something different. I was immediately enlightened, and it was an instant shift in feeling. I released judgment for where I was at in that particular moment of my life, what I looked like, or what anyone thought of me. I just surrendered completely on the mat, and I listened to myself deep, deep down where I was hiding for a very long time. It wasn’t easy to get honest with my demons, doubts, and regrets; it took courage to deal with everything I was hiding from. As it would for
any of us. My intuition was telling me it had to be done though. After that particular day, my gradual transformation to true health started to form. While I was becoming more in touch with my thoughts, I was eliminating unnecessary negativity day by day. I realized I was fine exactly as I was. I chose love… love for myself, love for what surrounded me, love for what I had. This was key for me because it was the resolution to solve any of my problems, in particular, my poor relationship with food. My deep interest in how nutrition impacted people in whole grew immensely. I began educating myself by taking a variety of nutrition courses. I even started my own website, HealthingYou.com to inspire and help others. I started setting empowering goals like running my first marathon. This wasn’t to lose weight, but to feel boundless inside and punch fear in the face. I was finally understanding the prominence and the abundance of nutrition that food straight from the earth has on my well-being. It wasn’t long until plants became the essential part of my diet. A plantbased diet is now my lifestyle. Today, I feel alive and anxious to express my passion for what true health means to me from within and through nourishment. It’s imperative for all of us to live a lifestyle that allows us to be the best version of ourselves. I said it before and I will say it again, you are more than enough. Don’t ever allow anyone or anything make you feel otherwise.
WHAT INSPIRES ALICIA? I love this quote; it really empowers me. “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and fabulous?’ Actually, who are you not to be? You playing small does not serve the world.”
Some of Alicia’s delicious recipes can be found in the book, Eat Super -NATURAL.
STRENGTHEN My fitness routine is a combination of yoga, running, and weights. I try to spread each throughout the week with 1 or 2 rest days.
NOURISH My favorite fresh food for summer is juicy watermelon.
DISCOVER I plan to try some new scenic hikes or races, the Wanderlust Festival, or a silence retreat.
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Go to inspirehealthmag.com to learn more ways to stay healthy!
wellness
An Easy Solution to Calm
ALLERGY SYMPTOMS
35
million Americans are affected each year by seasonal allergies. As pollen scatters through the air, rhinitis attacks become abundant, causing pain and irritation in the sinuses. Rhinitis is inflammation of the mucous lining of the nose. Along with that come itchy eyes and a scratchy throat. All irritating symptoms associated with environmental allergies. One easy, natural remedy that may help you toss out the tissue is making use of a Neti pot. A Neti pot is a small almost tea-pot shaped device that is filled with saline solution to irrigate the
sinuses via each nostril. Once the saline solution enters the sinuses it can help increase the speed and improve the coordination of the tiny hair like structures in the nose, knows as cilia. Cilia help to move mucus to the back of throat or out of the nose. The saline solution helps to break up the mucus so it can exit the sinuses
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quicker and smoother. Many allege to its effectiveness saying it helps to relive sinus pressure almost immediately. This is an easy remedy to get instant allergy relief. It is fairly inexpensive to purchase a Neti pot, and they are easy to find. Nearly all drug stores carry them. Give it a try‌all you have to lose is mucous.
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fashion
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eco-friendly
ashion MUST HAVES
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By:Whitney Whitney Alexandra By: Alexandra
Toms Vegan Classic Flats Season after season, the classic Tom’s shoe continues to be a style trend setter! Tom’s has always given back to the community, but now they are also giving back to the environment. Stand out this summer with a colorful pair of Tom’s shoes from his Vegan Collection.The upper portion of these casual shoes are made with twill, combining hemp and recycled plastic bottles! Tom’s vegan line is still inspired and aesthetically designed by the same classic Tom’s shoe. Be comfy and stylish all summer long while supporting an ecofriendly cause! Where can you find these top ecoclothing trends? You don’t have to look far.You’re buying organic produce at your local Whole Foods Grocer, stop by the apparel department to find each of these summer essentials!
a h t i w g n i h t o l C C ause
Photos by Nick Duplessis
Thread for Thought Thread for Thought Sustainable Apparel is another top notch Eco-Friendly line. All of the fabrics used in the clothing are so incredibly lush you will feel spoiled when wearing them. The Cinema Maxi Skirt is an absolute must have in your summer wardrobe. Wear this flowing skirt as a stylish, yet casual centerpiece with a comfy tee and sandals. For a second option, dress it up with a form-fitting top and wedges to really add that extra sass to your summer night’s wardrobe.
Styled by Whitney Alexandra
Yellow 108 It is officially that time of year to be outside! Whether you like spending your summer days out in the garden or relaxing at the beach, the Yellow 108 Floppy Hat is the perfect accessory item to mix and match with your summer wardrobe. The Los Angeles based company has some ultra-cool fashion accessories you won’t want to miss wearing this summer. Yellow 108 shows they are environmentally fashion forward by creating all of their clothing and accessories from salvaged and recycled materials, making each piece a limited edition. Be sure to grab this super-chic eco-friendly hat from Yellow 108 this summer!
WHITNEY’S ECO-FRIENDLY FIT FASHION FIND: The Nike Legendary Tight is the ultimate fitted workout tight offering optimal freedom for movement during any weight training workout! These tights feature an ultra sweat-wicking fabric that provides maximum comfort during your workout. Made from 10 recycled water bottles, these Nike eco-friendly tights will give you amazing support during your workout and keep you looking fabulous! Tell us about your eco-friendly fashion finds! #inspirehealthmag inspirehealthmag.com § #inspirehealthmag
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What products do you love to use? #inspirehealthmag
INSPIRE
PRODUCT pick:
IF YOU ARE SERIOUS ABOUT A HEALTHY LIFESTYLE, THERE IS ONE PRODUCT YOU SIMPLY CANNOT LIVE WITHOUT. Can your blender make delicious healthy dips, spreads, hot soups, nut butters, ice cream and creamy, lump-free smoothies? The Vitamix blender does all of that and so much more. The 2-peak high-powered motor is a fresh foodie’s dream machine. The versatility renders endless recipe possibilities. It allows you to add variety to your whole food lifestyle, unleashing creativity in the kitchen. Just imagine making your own fresh all-natural almond butter, strawberry ice cream, tomato basil soup, or organic hummus, all from whole, fresh ingredients.This powerpacked, durable machine truly makes the whole food lifestyle easy, convenient, and exciting!
VITAMIX TURBOBLEND TWO SPEED After burning up three average blenders in one year (Nutribullet, Ninja, and Oster), I decided to purchase a Vitamix. The other blenders absolutely do not compare. My Vitamix does all the things the other blenders were supposed to do. It makes eating healthy fun and enjoyable. I am most excited about the blender’s versatility and durability. I’m able to quickly whip up creamy peanut butter, raw desserts, smoothies, and delicious hot soups. I have never been more satisfied with any product in all my life. The Vitamix really does live up to its promises.
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weight loss
INSPIRE HEALTH TIP: HEALTHY SNACKING MADE EASY Buy a large bag of mixed nuts. Look on the bag for the total amount of servings. Grab that number of small size snack bags. Separate into servings. That’s it! Portioning them out after purchasing will keep you conscious and present as to how many servings you are actually consuming.
Get
HEALTHY at Work By: Chrisie Allemand, RD, LD/N
WE SPEND A LARGE AMOUNT OF OUR WAKING HOURS WORKING. SO IT IS NO SURPRISE THAT YOUR WORK SITE NUTRITION HABITS HAVE A MAJOR EFFECT ON YOUR HEALTH AND YOUR WAISTLINE.
W
hether it’s the convenience of vending machines, or coworkers celebrating another birthday with cupcakes or donuts, or triple venti caramel macchiatos, you can steer clear of the pitfalls of junk food and choose healthier options with a few guidelines.
the next day and grab that container on your way out of the door in the morning. Find a healthy work buddy. Friends and fitness go hand in hand, whether it’s a cardio partner, someone to share healthy recipes with, or someone in your office that has mastered the polite decline of the aforementioned cupcakes, a friend can help you succeed.
.
HERE ARE 6 EASY STEPS TO IMPROVE YOUR WORKPLACE NUTRITION HABITS.
.
Toss the junk. Empty your desk drawers of chips, candy and all other treats you may reach for at the slightest bit of stress, hunger or even thirst. Replace the junk with smart options. Add healthy snacks to the places where you spend the majority of your day. Use your alarm. Healthy eating is not just about food. Water is your ally for weight-loss and anti-aging. Set a reminder and aim to drink 5 – 10 ounces every two hours. Make time for your meal. According to the American Dietetic Association, 70% of Americans eat at their desk several times a week. Not only does eating at your desk encourage mindless eating, it prevents you from getting out of your work environment. Plan ahead. Bring your leftovers from dinner the night before as your lunch. This will save you much time and money. After you’re done with dinner, simply portion out your lunch for
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LEAVE
YOUR WORRIES BEHIND!
N
VACATIONS ARE A GREAT ESCAPE, BUT THERE IS MUCH PLANNING TO BE DONE BEFOREYOU CAN GET AWAY.
ot only do you need to book the trip and finalize all the details, you have to take care of business on the home front. Here are a few prevacation planning tips to make certain you have a smooth departure.
1. PLAN FOR YOUR PETS
If your pets are not going with you on vacation, you need to find a safe and happy place for them while you are away. If you don’t know of a place, call your vet. They can typically give you recommendations or they may provide pet boarding themselves.
BE A RESPONSIBLE 2. NEIGHBOR
Grass grows rapidly in the summer. Just before you leave, make sure your lawn is cut and hedges are trimmed.You don’t want to come home to a suburban jungle and frowning neighbors.You may even inform your trusted neighbors that you will be away, and ask them to keep an eye on your home.
3.
GET A HOUSE SITTER
Getting a house sitter can be a great idea. A house sitter can care for your pets, eliminating the need for boarding.
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They can check your mail so it doesn’t overflow the mailbox.They may even be really helpful and keep the lawn up.
4.
GET YOUR PRESCRIPTIONS FILLED If you have any daily supplements are medications that you must take, get these filled before your vacation nears. This will be one less worry when you are packing and planning.
5.
TAKE THE GARBAGE OUT It is always a good idea to take the garbage out before you leave, otherwise you will come home to a stinky, critterinviting house. If you have a house sitter, make sure they know when neighborhood garbage day is.
6.
SECURE THE FORT Be certain to pick up toys and valuables from public view and stow them away. Some even choose to leave an outdoor or indoor light on so the home is not completely dark.Turn on security lights and your home security system.
plan out a complete list of everything needed for each family member.This will make certain you don’t forget a toothbrush.
Editor’s Pick
PACK THIS! PAD from KnockKnockStuff.com: “Whether you’re coming or going, the remedy for pretrip chaos and forgotten toiletries is here. An exhaustive checklist of everything you could ever need on a trip, this organizational tool will help even the most forgetful to arrive and depart fully equipped.” Visit Knock Knock’s website for more fun and clever products!
7. MAKE A HANDY LIST
There is so much to remember when packing for vacation. Inevitably, important must-haves get forgotten. But, that does not have to be the case. Sit down and
Show us your packing list! Use #inspirehealthmag
recipe some foods that can help spike your metabolism, trigger hormones that release fat, while also detoxing your body! To fully activate the calories from every meal, add some heat! Some naturally warming foods are cayenne pepper, ginger, basil, vinegar, and garlic have been shown to help increase the amount of calories your body burns! Enjoy this tasty recipe, and add as much cayenne as you wish WHAT YOU NEED:
SPICY QUINOA SALAD By: Ashley Cox
www.lipstickandberries.com
Salad 2 cups cooked rainbow quinoa 1 cup cooked black lentils 3 Tbsps goji berries 3-5 dried apricots (sliced) 3 Tbsps dried currants 2-3 Tbsps slivered almonds 1/2 cup fresh basil leaves (chopped, 5-6 large leaves) 1/2 small avocado (chopped, optional)
Dressing 1/2 grapefruit 1/2 cup unsweetened pomegranate juice 1 Tbsp unfiltered apple cider vinegar 2-3 pitted Medjool dates 1 garlic clove ½ tsp ground ginger ½ tsp Cayenne pepper
WHAT YOU DO:
This quinoa salad is a filling and nutritious lunch, while giving you a huge dose of protein and fiber! It is great for on the go, and is delicious chilled. Better yet, this recipe is packed with metabolism boosting ingredients to help you start burning calories naturally. It may sound too good to be true, but there are actually
1. Blend all dressing ingredients in a high powered blender. Set aside. 2. Combine all salad ingredients except avocado in a mixing bowl. 3. Mix the dressing and salad ingredients together. Before serving, mix in the sliced avocado. *This can be made the night before and eaten on the go; it tastes good chilled, too. It will keep for 2-3 days in refrigerator.
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See more great workouts on our web site www.inspirehealthmag.com
discover/fitness trends
IT’S THE LATEST IN FITNESS WORKOUTS AND IT DOESN’T REQUIRE A TUTU. IT’S CALLED PURE BARRE® AND IT IS A FANTASTIC FITNESS CLASS THAT CAN HELP YOU SCULPT YOUR ARMS, TONE YOUR THIGHS, LIFT YOUR BUTT, AND FLATTEN YOUR ABS, ALL WHILE HAVING FUN.
DANCE YOURWAY to a NEW,
Healthier YOU
By: Leslie Feldman
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Pure Barre®, with more than 180 studios across the country, is a unique total body workout that uses the ballet barre to perform small and precise, isometric movements, which burn fat, sculpt muscles and create lean physiques. The Pure Barre® method is specifically designed to be low-impact, making it easy on the joints. However, this joint-friendly workout is extremely effective for transforming the shape of a woman’s body in a short period of time. WHAT TO EXPECT? The classes are set to great music which helps you transition through movements smoothly and quickly, so you don’t have time to focus on the muscle burn. Each workout session is composed of strength and stretching intervals. Each strength section is
followed by a stretching section, helping create long, lean muscles without bulk. The technique is masterfully designed to lift tone and tighten your body, helping you defy gravity, one Pure Barre® class at a time. WHAT TO WEAR? The ideal attire for the class is comfortable pants, leggings or capris (no shorts) and a top that covers your belly. If you need the perfect attire, visit their web site to purchase stylish, comfy clothes for your first workout. WHERE TO FIND A CLASS? Visit the Pure Barre®web site to learn more information and to locate a class near you. Grab a girlfriend and try this new, fun and effective workout class. Soon you will be dancing your way to a tighter tush. www.purebarre.com
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adventure to enjoy the fruits of their labor—literally. Here are a few tips for your picking day from www.pickyourown.org: Pack for a day trip - always bring snacks, hand towels or disposable wipes and plenty of liquids to drink. Include containers for picking and for carrying produce home (smaller containers are better for children’s smaller hands). Dress in old clothes and worn athletic shoes. You want to be comfortable and not worried about staining or tearing your clothes. Wide-brimmed hats help protect you from the sun.
EDITOR’S NOTE:
Take Your
SPROUTS
M
Picking
ost kids, by nature, absolutely love the outdoors. You can mesh their love of nature with a little healthy adventure by taking your sprouts veggie picking. As the spring and summer months approach, lots of yummy produce will be growing bountifully. Everything from asparagus, herbs, tomatoes and sweet, delicious berries will be bursting forth on farms across the United States. If you do not know of a local farm, you can visit www.pickyourown.org to find a farm near you. The web site has a listing of pick-your-own farms by state, city, and county. It also has a complete harvest calendar by region so you know exactly what is in season. If you are a newbie picker, no need to worry, the web site is complete with “how to” tips and farm rules. There are also very helpful tips on what to do with your produce once picked. For example, you may want to explore all the options for preserving your precious produce, like freezing, canning, dehydrating, etc. Even if you have to take a little trip to get to the nearest pick-your-own-farm, it can prove to be a fun and eventful day for the entire family. It will likely be well vested quality family time. Not only is veggie picking fun for kids, it is educational and they are more encouraged
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Help kids really enjoy their picking session by equipping them with their own little tools. When my daughter and I go fruit and veggie picking, she knows to put on her rubber boots, and grab her bucket and snipping tool.This makes her feel more involved and she is always anxious to fill her little bucket. When we get home, I let her wash and help prepare the produce. We make smoothies, fresh juices, and munch on veggies with dip.
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recipe
OLENKO’S PURPLE LAVENDERBLUEBERRY SMOOTHIE
SASSY STRAWBERRY VANILLA ICE CREAM (Sugar-, Gluten-, Dairy-, & Soy-Free) By: Ashley Cox / www.lipstickandberries.com WHAT YOU NEED: • 3 cups frozen strawberries WHAT YOU DO: Blend all ingredients in high powered blender until smooth. Serve immediately as soft serve or freeze mixture for 30+ minutes until it reaches desired consistency.
By: Aleksandra Winters Photo by: Bill Winters www.olenkoskitchen.com WHAT YOU NEED: • 1 cup fresh organic blueberries • 1 ripe organic banana • ½ cup organic cashews • 2 organic Medjool dates • 2 cups pure water • 2 drops of Young Living Lavender therapeutic essential oil • fresh mint
WHAT YOU DO: Blend everything in the Viamix or high speed blender. Top it off with fresh blueberries and fresh mint. Enjoy!
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• 1 ½ cups almond milk • 1 tsp. vanilla extract • 4 Medjool dates (pitted)
Get Inspired!
“Free your mind and your body will follow.”
— Inspire Health
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