Inspire Health Magazine Issue 16 by Fox Printing and Digital Publishing

INSPIRE

Mind, Body & Spirit for Women

NATURAL PEST CONTROL FOR YOUR

Organic Garden

SIMPLE DETOX TRICKS

LET’S MESH! SPORTSWEAR MEETS STYLE

GOOD

H T L A HE ONE STEP

AT A TIME

NATURAL STRESS-LESS MOVES

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INSPIRING HEALTH ONE STEP AT A TIME

● SUPER FOOD Parsley

● HEALTHY MIND Biofeedback & Hypnotherapy

● NATURAL BEAUTY Add Lemons to Your Beauty Routine

● EXERCISE 6 Moves to Reduce Stress Naturally

contents

● MIGHTY KIDS ● COVER STORY Spring Cleaning with Inspiring Good Health Your Kids One Step at a Time with Carolyn Scott-Hamilton ● EAT FRESH Shift Your Body Into ● WELLNESS Detox Mode Weeding Out Garden Allergies ● DISCOVER Natural Pest Control for ● FASHION Your Organic Garden Let's Mesh! Sportswear ● WOMEN Meets Style THAT INSPIRE My Own Prescription for Happiness

● PETS Cleaning Begins in the Dog House

● HEALTHY RECIPE Almond Coconut Paleo Pancakes

● WEIGHT LOSS A Dip in the Water Drops Pounds

● HEALTHY RECIPE Shredded Brussels Sprouts & Kale with Miso Dijon Sauce

Shift YOUR BODY into DETOX MODE

super food source of vitamins B and A. Parsley is easy to grow year-round, inexpensive, and tasty, too. Parsley deserves its super-food title. It assists in the treatment of kidney stones, urinary tract infections, high blood pressure, gastrointestinal conditions, colic, fluid retention, coughing, diabetes, prostate problems, osteoarthritis and spleen issues, arthritis, anemia and bad breath. Parsley is associated with initiating menstrual flow and has aphrodisiac properties. Applying parsley to the skin will ease the discomfort of lice, irritated skin, bruises and bug bites. It has even been known to stimulate hair growth. Rich in the B vitamin folic acid, parsley is good for your heart. The folic acid in parsley may assist in minimizing the risk of colon and cervical cancer – areas of the body with cells that divide very fast.

Parsley  PIZZAZZ 

By Tricia Danflous

lace a small sprig of bright green parsley on your plate for attractive visual appeal. Ingest a bit of this super herb in a salad, juice or vegetarian stew and you’ll bring pizazz to your diet and good health to your body. That’s right, parsley is not just a pretty decoration. It is a powerful source of nutrients ranging from anti-oxidants to folic acid; an excellent

COOKING WITH PARSLEY

Choose fresh parsley whenever possible – just cut a few snips from your windowsill herb garden and be sure to wash it in cold water before using. When cooking, make it one of the last ingredients to add to your dish to enjoy the biggest benefit in nutrition and in taste. Don’t overpower your dishes with parsley – a little goes a long way – but try a dash or two in soups, tomato sauce, salads, or sprinkle chopped parsley on vegetables right before serving. PARSLEY SMOOTHIE

Don’t forget to include parsley when you are preparing your favorite green veggie juice or smoothie, or add to your glass of freshly squeezed orange juice. Try a refreshing glass of nothing-but-parsley juice – you will need about a half-cup of chopped parsley to make one ounce of juice. 

RECIPE FOR PARSLEY TEA ●

● Boil a quart of water When it begins to boil, pour over a full cup of fresh parsley ● Steep for 10 to 15 minutes ● Strain, refrigerate and enjoy by the cupful.

Be careful: avoid the overuse of parsley if you are pregnant.

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publisher's letter

CREDITS

Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at editor@inspirehealthmag.com.

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Staff

Executive Publishers

Section Editors

H.G. FOX, SR. SUZANNE P. FOX

PATRICIA DANFLOUS CHRISTINA LEIDENHEIMER MICHELE ROBERT POCHE WHITNEY ALEXANDRA

Marketing Director

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AMANDA QUBTY Art Director

TRA PHAM Web/Digital Design

VICTOR BETANCOURT

Production Manager

DEBBIE WELDON Sales Team

CHARLOTTE V. MORRIS VIVIAN DUGAS LAUREN CALVE' KELLY SMITH

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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 beforeINSPIRE starting anyHEALTH diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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healthy mind

TAKE CONTROL

of YOUR HEALTH

with BIOFEEDBACK and HYPNOTHERAPY By Michelle Fouchi Esneault

IT MAY SEEM FUTURISTIC, BUT WHAT IF YOU COULD IMPROVE YOUR HEALTH BY USING YOUR MIND? TWO ANCIENT THERAPIES CAN HELP YOU DO JUST THAT!

ypnotherapy and biofeedback have been around for thousands of years, with evidence of early Egyptians and Chinese using hypnosis-like methods as early as 3000 BC. Though once thought to be radical and experimental, today both hypnotherapy and biofeedback are considered mainstream treatments that, with the added benefit of modern technology, have helped patients find a safe way to reduce or eliminate the need for medication and experience relief for a range of illnesses from migraine headaches to cancer. How do these therapies work? Both are considered mind-body medicine that use the power of your thoughts and emotions to help self-regulate and take control of physiological responses such as blood pressure, skin temperature and muscle tension. When you are sick your body releases stress hormones that can affect those physiological responses which negatively affect your health and cause you to become susceptible to disease and illness. Hypnotherapy and biofeedback teaches you to train your mind to relax your body, release stress, and control those reactions to allow your body’s natural immune system to take over. HYPNOTHERAPY

When you think of hypnosis, what comes to mind is “stage hypnosis” where the subject is put under and the hypnotist has total control over their body. Medical hypnosis is far from this.The patient is always in control. A licensed or

certified mental health professional uses guided relaxation to focus your attention on thoughts or images to bring you to a heightened state of awareness. Hypnotherapy can help direct your imagination to make positive changes in sensations, perceptions, feeling, thoughts and behavior. Hypnotherapy may improve immune function, increase relaxation, improve coping skills, decrease stress and ease pain and anxiety. It can change negative behaviors, such as smoking or over-eating and be useful when treating phobias or grief and managing chronic illnesses. It has even been reported to control nausea and vomiting caused by chemotherapy and ease symptoms of asthma, all with no damaging side effects. BIOFEEDBACK

Biofeedback uses state-of-the-art equipment to monitor your body’s physiological responses and train you to control them with deep breathing, visualization and meditation. A trained biofeedback specialist will attach electrical sensors to your body to feedback to you with audio and visual cues.These cues teach you how to recognize your body’s response to pain or stress and indicate what needs to be corrected. Biofeedback is an effective tool in treating high blood pressure, tension and migraine headaches, chronic pain, anxiety, asthma and a host of other illnesses. It has also been effective for symptoms of attention deficit hyperactivity disorder and autistic spectrum disorders. Both of these techniques can be done at home. Biofeedback devices the size of your cell phone are readily available on-line. Protect and promote your health by taking control and using the power that is within you.  inspirehealthmag.com § #inspirehealthmag

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natural beauty

EDITOR’S PICK

Lovely Luscious

S N O M LEf or Beauty T ime for a refreshing homemade lemonade poured over ice cubes as you sit on your back porch and drink in the fresh air. Be sure to buy extra lemons as you prepare for relaxing spring mornings and lazy afternoons. Lemons are not only good for juicing and improving health, from your digestion to lowering blood pressure, but are also excellent beauty supplements. ● Rub half of a lemon on your face –it’s antibacterial and antifungal properties act as a natural antiseptic to treat acne. ● Press a piece of lemon gently into your skin to fade dark spots and minimize burn scars. ● Lemon juice on your hair can treat dandruff and give your hair shine as it strips away dulling soaps. ● Clean your nails with lemon juice, mixed with olive oil, and you will soon see whiter and stronger nails. Store your cosmetic lemons in a glass bowl or jar in your bathroom or bedroom and you’ll also brighten your day with color and a spring time aroma! 

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Sprinkling baby powder on your newborn’s bottom after a diaper change is no longer a recommended treatment for soothing. But don’t fret, you can still enjoy that fragrant aroma of clean, fresh “baby” on your own skin. The Vermont Country Store carries a Baby Powder Spray ($12.95) that you can mist all over your body, avoiding face and eyes, of course. Containing water and fragrant oils, the four ounce spray canister is manufactured in the United States and has an unlimited shelf life. Spray some after a relaxing bath or just before you step out for a tennis game. You will delight in the smell and so will those around you. www.vermontcountrystore.com

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By Christina Leidenheimer CPT, CHLC, CPI

o you feel like your body is in knots? If you have mounting mental stress, like 40% of Americans, it is likely your body is feeling the pressure, too. The endorphins (feel good hormones) released during physical exercise, especially stretching, offer an effective means of releasing stress. A good stretching routine offers both mind and body benefits. It helps alleviate tension held deep within your muscles and promotes relaxation. Before you begin a stretching routine, know that it may be uncomfortable at first. But after a few sessions you will begin to reap the benefits of stretching. Stretching is good stress management, it helps reduce the risk of injuries and keeps the spine and entire body more agile. 

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Model: Jade Bourgeois Photographer: Bobby Lecompte

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exercise / inspired to move

Mind-bosdoyf Benefit g: Stretchin  Ease mental stress and tension  Reduce muscle tension  Increase range of motion in joints  Improve blood circulation  Increase flexibility  Decrease risk of injury  Improve athletic performance  Promote relaxation

1 UPPER BACK RELEASE Lie down with knees up and feet flat on the floor. Place two yoga blocks on the floor behind you. Lie back and adjust one yoga block to rest under your upper back, at your shoulder blades. Place the other yoga block under your head. Bring your arms overhead and allow them to rest on the floor. Hold this position for 1-3 minutes. Inhale and exhale as you relax into the stretch.

1 2 LOWER BACK RELEASE Sit on the floor with feet flat, knees bent up. Stack two yoga blocks on top of one another and place them behind your back. Lie back onto the floor in a bridge pose with your lower back resting on the two blocks. Stay in this position for 1-3 minutes. Inhale and exhale as you relax into the stretch.

3a HAMSTRING STRETCH Sit on the floor with your right leg stretched straight out in front of you, left leg bent with your left foot at your inner right thigh. Place the yoga block under your right heel. Lean forward from the waist to reach for your ankle, calf, or toes. Hold position for 20 seconds. Inhale and exhale as you relax into the stretch. Repeat on left leg.

2 3b

HIP FLEXOR STRETCH Bend down on your right knee. Place your left foot flat on floor. Press your hips forward and lift your chest up and press your shoulder blades back. Hold position for 20 seconds. Inhale and exhale as you relax into the stretch. Repeat stretch on the other leg.

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exercise / inspired to move

4 HIP OPENER Get onto the floor on both knees. Spread knees as wide as you can. Place a yoga block under each knee. Support your body with palms flat on the floor. Lower your chest to the floor and come onto your elbows. Hold position for 1-3 minutes. Inhale and exhale as you relax into the stretch.

SHOULDER RELEASE Sit on your knees. Stack two yoga blocks on top of one another and place them a distance in front of you. Bring your chest to your thighs as you stretch your arms straight out over your head, rest your wrists and hands on the yoga blocks. Hold position for 1-3 minutes. Inhale and exhale as you relax into the stretch.

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INSPIRE HEALTHTIP While not always necessary, it can be beneficial to use tools to assist in your stretching routine. Here we use yoga blocks to create a deeper, gentler stretch. Yoga blocks are for targeting and isolating particular muscle groups. You can find inexpensive yoga blocks at sporting goods stores. See inspirehealthmag.com/shop

6 POSTURE PRACTICE Sit on your knees. Place a yoga block under your butt to sit on it. Place your pelvis in a neutral position and allow your spine to align itself with your pelvis. Practice aligning your shoulders with your ears. Hold position for 1-3 minutes.

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mighty kids

Yes,

SPRING CLEANING? WITH YOUR KIDS?? IT CAN BE DONE By Michele Robert Poche

ile h w se ou h r ou y g in n a “"Clekids are still growing up youris like shoveling the walk” ." before it stopPs hsnyowllisinDgiller

pring time. It’s the season of blooming flowers. It’s the season of white pants. And it’s the season of cleaning. That’s probably why they call it Spring Cleaning. And, contrary to the above quote from Ms. Diller, you CAN successfully clean your house while your kids are young. With a little ingenuity, they can even help. Please allow me to introduce you to the 4Fs of Cleaning with Kids.  FUN. Put on some music and try to complete a different task before each song ends. If you finish early, dance it out until the last note. Not only is it a great motivator, you and your child will also get in some exercise together. If the room is totally trashed, try color-coding the cleaning process. “First, pick up everything that is … red. Go!” Then, do blue, green, yellow and so on. Before you know it, your rainbow of toys will all be put away.  FAST. Consider the age of your child and set a timer to complete a certain job. Generally speaking, a couple of minutes per year of age is a

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good rule of thumb.Then, every time she gets something done in the allotted time frame, give her a penny. At the end of the day, let her trade her pennies in for something you’ve agreed on beforehand.The reward could be hugs or cookies to favorite activities or later bedtimes.  FOCUSED. Ever feel overwhelmed at the idea of cleaning your whole house in one fell swoop? That’s how your child feels when he’s met with the simple direction of “clean your room.”Times ten. Instead, try suggesting that he tackle just the bookshelf or a certain drawer. If it goes quickly, you can always add more … in small bites, of course.  FAIR. Every child collects something. And before you know it, these action figures, books or Barbie dolls will plot to take over the bedroom, the playroom or even the whole house. At my house, it’s stuffed animals. Because they’re all “important,” I can’t sift through them without my daughter’s two cents. So, we have a (variable) system. For every five animals she keeps, she must give away one to Goodwill. Not only does it help us pare down, it also gets everything better categorized for next time. The important thing to remember is that Spring lasts from March until June. So that means, technically, you have three whole months to get every closet, cabinet, counter, bin, chest, shelf, drawer, nook and cranny cleaned up. Of course, after all that hard work, don’t forget to get outside with your little people to enjoy all of the sunshine, warmer temperatures and new greenery nature offers us this time of year. 

HAPPY CLEANING, EVERYONE!

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eat fresh

Shift YOUR BODY into DETOX MODE By Christina Leidenheimer, CPT, CHLC, CPI NaturallyChristina.com

WHEN TOXINS ARE PLENTIFUL, THE BODY HAS A SURE WAY OF LETTING YOU KNOW THE SIGNS AND SYMPTOMS OF TOXICITY. HOW CAN YOU SHIFT YOUR BODY INTO DETOX MODE?

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oxins are harmful substances that can negatively impact the lungs, kidneys, liver, lymphatic system,

blood, gallbladder, colon, and skin. When the body is holding on to toxins, it will let you know via various signs and symptoms. The more toxic your body, the worse you may look and feel. Some of the symptoms of toxicity may include: headaches, lethargy, weakness, sluggishness, weakened immunity, increased cellulite, depression, acne, skin rashes, increased allergies, recurring infections, inflammation, and bowel issues. Reducing the toxins in your body will lower its acidity level,

reliving uncomfortable signs and symptoms you feel. You will also lower your risk of disease and ailments associated with toxicity. Before you begin, it is important to note that detoxing your body does not have to be a daunting, torturous process. There are simple steps you can take to safely and effectively begin the detoxification process*. Here is a four-step plan to shift your body into detox mode:

QUIT TOXIC HABITS The first place to start the detoxification process is to examine your lifestyle. Are you drinking alcohol? Do you use tobacco? Do you drink caffeine in excess? These very harmful habits can cause the body to become very acidic, causing toxins to abound. Even if you have good nutrition habits, the nutrients may not be fully absorbed if they are being buffered by toxic-inducing habits. Alcohol and tobacco can increase your risk of developing deadly diseases. A clean body is free of the overconsumption of caffeine and alcohol and is completely void of tobacco use.

INCREASE WATER INTAKE Toxins need a way to exit the body. Generously increasing your water intake will provide the necessary vehicle to flush stagnant toxins out of the body. A fully hydrated body supports organ function and flushes toxins, whereas dehydration hinders body processes and can actually cause the body to hold onto toxins. It’s important to stay fully hydrated!

ELIMINATE TOXIC FOODS Toxic foods are highly acidic, or otherwise harmful. These include caffeine, refined sugar, artificial sweeteners, red meat, and processed foods. Processed foods are truly toxic to the body, as they contain various harmful additives and preservatives. Some of the more common ones include: Mono Sodium Glumate (MSG), artificial sweeteners, high fructose corn syrup, common food dyes and trans fats. These are foreign to the human body and cause harm. Eat naturally occurring whole foods instead.

INCREASE DETOXIFYING FOODS Choose potent plant foods that are saturated with nutrients, amino acids, antioxidants, vitamins and minerals that provide protection against toxic substances.

Antioxidants help to eliminate or reduce damage caused by free radicals. Since free radicals can be compared to loose cannons waiting for an opportunity to wreak havoc on the body, eating foods that can sweep these from the body is good practice. Super foods, plant-based foods with high mineral content, are another food category to include in a detox diet. These include chia seeds, hemp seeds, berries (goji, acai, etc.), spirulina, chlorella, and many more. A diet rich in super foods, leafy greens, fruits, and herbs and spices can do much to cleanse the body. What are the Benefits of Detoxing? When you first clean up your diet, you may undergo varying degrees of uncomfortable symptoms. Headaches and lack of energy are common in the very beginning. However, do not give up; these symptoms are short lived. As your body cleanses itself, you will discover you have higher energy levels and no headaches! You will have a more positive outlook, greater mental clarity, and sleep better. You may have less cellulite, a clearer complexion and your allergies, sinus, and cold symptoms will likely lessen. The cleaner and healthier you eat over the long-term, the greater the benefits you will enjoy. 

✱ Many detox experts recommend water fasting or juice feasting to jolt your body into detox mode. However, these methods are best employed under the direct supervision of someone trained in such a capacity.

DAILY DETOX JUICE SUPER-NATURAL INGREDIENTS: ●3

organic Granny Smith apples organic stalks celery ● 1 cup fresh parsley ● 3 carrots ● ½ organic lemon with skin ● ¼ habanero (optional) ●3

PREPARATION: 1 Wash all produce thoroughly and set aside. 2 Remove the core and seeds from the apples.

Cut in quarters. 3 Cut a half of a lemon and remove seeds. 4 Cut habanero into ¼ piece. Seeds will increase the heat of the juice; remove seeds if you desire.

WHIP IT UP: 1 Use a juicer to juice the apples, celery, carrots, lemon, and jalapeno. 2 Once all produce is juiced, pour the juice

into a blender and add the parsley. Blend on high for 30-60 seconds. 3 Pour into at least a 32 oz. glass and dilute with 16 oz. of water. Sip throughout the morning. Yields: 1 serving (32 oz.)

INSPIRE HEALTHTIP Add these powerful plant-foods to your daily diet for a healthier, cleaner body. IHM’s Top 10 Detoxifying Foods: ● Lemons ● Ginger ● Parsley ● Turmeric ● Jalapeño ● Garlic ● Berries ● Asparagus ● Beets ● Grapefruit

Do you want more great recipes like this one? Buy the book, Eat Super-NATURAL. It contains over 60 delicious and easy recipes to help you eat Super Healthy! See details at inspirehealthmag.com/shop inspirehealthmag.com § #inspirehealthmag

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c i n a g r O Garden BEFORE YOU GO SPRAYING YOUR PRECIOUS PLANTS WITH CHEMICAL-BASED PESTICIDES, CONSIDER EFFECTIVE NATURAL ALTERNATIVES TO RID YOUR GARDEN OF NASTY PESTS. By Christina Leidenheimer

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HOW TO MAKE

A LADY BUG TERRARIUM Lady bugs are great pets to keep for the winter. They are small, odorless, hardy survivors. When spring arrives, release your ladybug pet into your outdoor garden to keep the aphids away!

TO MAKE YOUR TERRARIUM YOU WILL NEED:

 A jar with a lid – any size, we used a pint jar

 Pebbles or rocks – any kind  Dried moss – decorative  Leaves and sticks  1 cotton ball  2-3 raisins Step 1 – Make holes in the top of the lid Step 2 – Place the pebbles in the bottom of the jar, followed by the dried moss. Step 3 – Spread leaves and sticks with water and place on top of moss (Optional...add fun items to your jar like a miniature tree or bird house!) Step 4 – Wet a cotton ball – squeeze to release excess water place in jar Step 5 – Soak 1 or 2 raisins in water then place in jar. Step 6 – Add your ladybug, place lid on top and enjoy watching your ladybug eat the raisins and drink water from the cotton ball. Ladybugs like humidity, so if your leaves and sticks dry out, spray with a little water. Make sure to keep a damp cotton ball and raisin in the jar for food and water. Ladybugs like honey too. Place a small drop of honey on the damp cotton ball for a special treat for your new pet!

YOUR SOUL

NATURAL PEST CONTROL FORYOUR

esticides and insecticides do not discriminate; they typically kill all insects. This is not a good thing because many insects can do wonders for your garden and you will want to encourage these to take up residence in your soil. One such insect is the ladybug. These spotted beauties aren’t just the most adorable beetles ever; they are an insect’s worst enemy. Ladybugs are real troopers at ridding gardens of aphids, tiny soft-bodies insects that multiply rapidly. They also eat mites, lice, insect eggs and other soft-bodies insects. These tiny beetles have quite the appetite, feasting on upwards of 50 aphids per day. How can you welcome ladybugs to your garden? Planting beautiful floral plants that provide nectar is one way. They love scented flowers like geraniums and dandelions; and herbs like dill, caraway and cilantro. You should avoid spraying insecticides, as these may kill the ladybugs. If you see larvae and other pests, resist the urge to spray. If all pests (ladybug food) are gone, the beneficial ladybugs will leave, too. Instead, let the ladybugs do the work, as nature intended. 

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Women That Inspire

MY OWN PRESCRIPTION for

HAPPINESS By Amber Constant Instagram @NutritionNut_

he best medications do not always require a prescription. A series of events over the past few years; working two jobs simultaneously, a full academic course-load, a five-year relationship ending with my boyfriend’s death, and my father losing his job, negatively affected my life. Rather than going for a pill to numb the pain, I decided to improve in more natural, holistic ways. I grew more interested in the benefits of exercise and proper dieting. I dropped manufactured food

products and adopted a more natural diet. I discovered that an excess of unhealthy, processed foods can cause chemical imbalances.Yoga, cooking, and other de-stressing exercises helped me overcome the feeling of living in a bottomless pit. The more I learned about healthy lifestyles, the more I wanted to share my knowledge with others. I began a blog on Instagram, to post recipes and help others turn traditional meals into new and healthier choices. One of my favorite activities is preparing tasty beverages to balance and start my day. After experimenting with variations on juices and smoothies, I post recipes on my blog and exchange information with readers ranging from how to go gluten-free to herbal remedies. As I have become healthier, I recognize that my blogging is making a difference. My healthy journey has

"Itowant to tea tahrousgolhveahnealthchisspueeosple nd physicalatural diet activity. "

inspired me to further a career in nursing with an emphasis on nutrition, to share my knowledge of alternative medicine. I want to teach people to solve health issues through a natural diet and physical activity. I discovered that natural medicine is essential for overall wellness of mind, body, and soul. The natural way is paramount to the radiance of life.  nutritionnut13@gmail.com

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cover story

Inspiring

GOOD

HEALTH One Step

AT A TIME By Michelle Fouchi Esneault

ealthy living and eating is a hot topic these days. Leading the charge is Carolyn Scott-Hamilton, better known as the Healthy Voyager, who has spent over a decade inspiring people to live well, one veggie at a time. As a respected expert in the fields of travel, health, green living and nutrition, ScottHamilton wears many hats: She is a vegan chef, a cookbook author, a media spokesperson, a holistic nutritionist, and a television and radio personality as well as a world traveler who has her own website, web series and blog, all dedicated to healthy and green living. “In 1998 I went vegan for my health,” Scott-Hamilton said. “I had moved to Los Angeles and was looking for a way to get in shape. I read the book Fit For Life and it resonated with me, so one day I just went vegan cold turkey, or, as I like to say, cold tofu.” At that time, it wasn’t easy to have a special diet. “Because I was doing it for my health, I knew I couldn’t survive on guacamole and cucumber sandwiches” she laughed. “There was no Whole Foods in Los Angeles yet and vegan food was pretty much non-existent, so I had to learn everything on my own. I went to culinary school and got my masters in culinary nutrition because I wanted to do it right.” Even more difficult than finding ways to eat vegan at home, was finding restaurants that served the food she needed when she traveled. She began keeping a journal of places she

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went, and in 2005 The Healthy Voyager travel show was born in order to be an entertaining resource for people like her, that found traveling difficult due to dietary restrictions, as well as for those who wanted to keep healthy, green and fit while away from home. “I knew how to manipulate restaurant menus and how to pack certain things so I could cook in my hotel room to accommodate my vegan diet and I knew there was no travel show out there that showed diners with special diets how to eat when they travel. That’s where the idea started. I figured I wasn’t the only one who struggled, as there were so many other diets that people followed such as gluten free, diabetic or kosher, for example. So I decided to start the blog and web series in 2006, and the rest is history.” The Healthy Voyager web site is the “go-to” source for all things healthy and green living. “It really started out as something that I felt was lacking in the marketplace. Travel is still very much the flagship” Scott-Hamilton states, “but now I have a cooking show and I have added in some recipes, health news and lifestyle stuff with tips and tricks on how to live a happier, healthier and greener life.” There has been an explosion of resources and availability since she first began her travel show and blog. When she first began, there very few resources to help people navigate the needs of a special diet, especially when traveling. These days, Scott-Hamilton explained, restaurants are much more savvy of special

diets and there are even restaurants that cater specifically to them. “I like to say that my show takes me from Kansas City to Kenya and I can find restaurants to meet my needs anywhere. Also there are more natural food stores out there and if you don’t live near one, there are a lot of resources on-line that will deliver right to your home. It’s outrageous how easy it is now. I love that it’s now hitting the mainstream. I like becoming a resource that people can trust” In 2012, she added The Healthy Voyager’s Global Kitchen cookbook, a collection of plant-based recipes from around the world, to her list of accomplishments. A firm believer in eating as unprocessed as possible, the cookbook offers alternatives on how to prepare a vast array of popular international animal-free recipes from scratch, with gluten-free, low glycemic, soy-free, low-fat and raw-food notations on every recipe. “I wanted to do something that incorporated my love of travel and world culture and cooking” she enthused. “You might have grown up with something you can no longer eat because it’s not vegan, or gluten-free or whatever your dietary restriction is, or, maybe you’ve traveled to some country and inspirehealthmag.com § #inspirehealthmag

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cover story In addition to a healthy diet, ScottHamilton exercises, gets plenty of sleep and consciously finds a balance between work and play, something she admits isn’t easy. “Support and your lifestyle has a lot to do with it” she allows. “If you have a crazy work schedule or if you have a spouse or kids who aren’t willing to follow the same eating plan, it can be hard. Take baby-steps. It’s not about deprivation. It’s better to add things to your diet first, then take out the stuff that doesn’t work. Figure out alternatives and what works for you and your lifestyle so you live your life in the healthiest way possible. Don’t worry about perfection. Do what works I LOVE THAT PEOPLE for you, what works for your family REALLY LIKE WHAT I’M and your lifestyle and be happy and do it in the best way that you can DOING AND THAT I’M because that is all we can be.” HELPING THEM You can find more information about Carolyn Scott-Hamilton and the Healthy Voyager at www.HealthyVoyager. com. The Healthy Voyager’s Global Kitchen cookbook can be found at inspirehealthmag.com/shop. 

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chemicals and preservatives which has the benefit of boosting your energy and improving your mood.” Her enthusiasm and passion for healthy living is not only an inspiration to others, but she also is inspired by the people who follow her. “I love that people really like what I’m doing and that I’m helping them. My mom and dad are both vegan now and it’s fun to see this lifestyle through their eyes. Watching them do it is really fun and inspiring. I’ve never been a preachy vegan. I did it for my personal health, this is how I eat, but not everybody eats this way, and that’s OK. My angle has always been casting a wide net, not alienating anyone. I rarely even use the word vegan, that’s why I’m call myself the Healthy Voyager. I feel like I have a method that is good for the mainstream and by being a resource, and not being judgmental, I feel I inspire people to be better.”

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you would like to recreate a dish you had there that you can’t have anymore. I’m Colombian and grew up in Miami so the Colombian and Cuban dishes are near and dear to my heart. The empanada recipe is my grandma’s and it’s fun to think that people will be making vegan versions of them now.” Though the recipes in her book are a little more labor-intensive, eating a healthy diet can be quite simple, Scott-Hamilton said. “People think that they need to make a giant lasagna or a gourmet meal for dinner every night” she remarks, “and that’s not the case. I like to cook once, eat twice. If you cook a pot of beans and a pot of rice, you can use those ingredients all week in salads, soups and other dishes to make easy, healthful meals. In addition to saving time, you know that your meal is low in sodium, cholesterol and sugar and is without

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biology: plants that don’t carry seeds or fruits are male, and it’s the male plants that produce pollen. Allergists suggest using plants that rely on insects for pollination instead of air currents. There is a variety of these available at most nurseries and garden centers; from cucumbers and squash to geraniums and roses. SOME PLANTS, BUSHES, AND TREES ARE BETTER THAN OTHERS

WEEDING OUT GARDEN ALLERGIES

By Michael Kabel

colorful, lush garden in bloom is the ultimate symbol of ...springtime. And while there’s nothing quite so satisfying as digging in the dirt and getting your garden up and blooming, allergies and hay fever can bury your plans in no time. Health experts recommend taking the following steps to protect your sinuses as you plan and build your garden.

know the “green fog” of oak pollen that coats everything outside in April and May. And pollen can travel hundreds of miles or more as springtime winds carry it aloft. No matter how careful a gardener you are, remember that pollinated air is inevitable. If you work outside, consider using a breathing mask. Also, remember that window screens won’t block pollen from getting inside your home.

POLLEN IS EVERYWHERE

THE FEMALE OF THE SPECIES IS FRIENDLIER THAN THE MALE

Residents of the Southern United States

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Many nurseries and garden retailers advertise garden plants as “seedless” or “fruitless” – hoping to attract gardeners who don’t want the hassle of cleaning up after blooming plants. But think back to your high school

Some of the safest flowering plants for allergy sufferers include daffodils, crocus, petunia, phlox, lilies, pansies, petunias, and irises. Safer bets for bushes and trees include roses, azaleas, boxwood and hibiscus. PRETTY FLOWERS CAN MASK ALLERGY “THORNS”

Sunflowers, daisies, and chrysanthemums put on a bold show of color, but their

vivacity hides an itchy, watery secret. All three are closely related to ragweed, one of the most potent and widespread causes of hay fever. Goldenrod is pretty too, but can trigger ragweedlike reactions. Garden experts recommend using snapdragons or zinnias for a yellow splash of color. FIGHT POLLEN ACROSS YOUR ENTIRE YARD AND INDOORS

Keep your grass trimmed – about two inches high – so that pollen can’t easily reach air currents. Wood chips and mulch trap moisture, which encourages the growth of mold. Avoid high-pollen count conditions by gardening on cool and cloudy days, and change clothes immediately after heading inside. 

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fashion Wardrobe Stylist : Whitney Alexandra // WhitneyAlexandra.com Photographer: Bri Johnson // BriJohnson.com Hair & makeup: Rosemarie Bernardo Model: Dakota // Q Management Footwear: United Nude // Unitednude.com Handbags: Danielle-Nicole.com

LET’S MESH! Sportswear meets STYLE By Whitney Alexandra

his spring mix up your style by taking some of your favorite fitness wardrobe pieces and blending them with your daytime stylewear. Over the past few seasons sportswear has taken on a whole new direction with an aesthetic for those seeking more style and sass in their sportswear. Not only will this motivate you to go to the gym, but it will be an easier transition going from

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the gym to your daily routine. It is Spring and you may want to wear your favorite comfy joggers out and about while shopping without looking frumpy! So… here’s the solution. “Mix and Mesh” your sportswear with a stylish counterpart from your existing wardrobe. This may be a high end accessory piece such as a handbag or heels. Perhaps it’s a top you recently purchased? This may sound a bit too edgy, but it works and

the key to success is keeping a visual balance. For every sporty piece you wear, counter balance it with the a stylish opposite. A designer handbag, some fashion footwear, or perhaps some glitzy jewelry. Own your style, make it unique and make it you! Embrace your confidence and rock your “sportswear meets style” all Spring Season.

WHITNEY recommends adding these brands to your wardrobe this season: DANIELLE NICOLE HANDBAGS Danielle Nicole handbags fuses runway inspiration with a chic and contemporary style. Each bag incorporates exclusive materials from all around the world - for a great price-point! (Danielle-nicole.com)

Whitney Alex andra

WHITNEY’S FIT FASHION FIND: The sun is out…time to gear up and hit the pavement. This season pick up a Nike GPS SportWatch to help kick your motivation into full gear. The Nike+ SportWatch helps you track every run by distance, calories and location. Prepare for summer, time to get moving!

WHAT WILL THE WEATHER LOOK LIKE TOMORROW? March winds and April showers may bring May flowers, but wardrobe and other life decisions can be a challenge in weather that changes from day to day. Weather apps are a location specific and quick alternative to watching late night weather news.

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UNITED NUDE Add some spunk to your footwear. United Nude is a leader in architectural footwear. Add something unique to your footwear collection. This international brand has made a mark that is untouchable. (unitednude.com)

Try Blue – a fun, inexpensive, minimally beautiful weather forecast, app for a glimpse of the weather before you head outdoors. For $.99 you will easily read the temperature along with a brief description of the weather 36 hours out. Swipe up on a colorful gradient for an hourly indication of what you will find when you open your door to a new day. Colors are produced according to temperature, humidity, and sunrise/ sunset times. The app can be adapted to show temperature in Fahrenheit or Celsius. It is compatible with iPhone, iPad and iPod touch.

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Check out our Pet board @ pinterest.com/IHmagazine

Bedding, soft toys, collars and leashes can be machine washed on gentle cycle with a gentle soap. Allow to air dry in the sun to kill any odor causing bacteria.

CLEANING Begins in the DOG HOUSE

By Mary Tully, www.tullystraining.com

don’t know about you, but in our house, most of the spring cleaning involves cleaning up after our dog, Kai. To say that he sheds a lot would be an understatement. Since I am a dog trainer by trade, over the years I’ve come up with a routine when it comes to this big job. My goal is to have guests in our home not immediately know

that we share our house with a 95 lb bear-dog. I hope you all benefit from these ideas so that you may bask in the glory that is a fur-free sofa!

Wash everything!

Bones can be washed in the sink with a gentle soap and warm water. Allow to air dry.

Sort through and throw away your pets broken, chewed up, nasty toys

When I ask my clients to show me their dog’s toys, usually I am pointed to a giant basket of dirty, chewed up reminders of what used to be recognizable belongings. It’s time to throw those away! Go into the yard, scour the house, gather up every toy your pet has, and start sorting. If you don’t know what the toy is supposed to look like—toss it. If it’s small enough to be swallowed—toss it. If it has parts of it chewed off—toss it. Not only are these things cluttering up your home, you don’t want your dog or cat ingesting non-food items. If you see evidence that this is happening,

either toss the toy or set it aside and use it only as a supervised toy. Your pet needs three to five toys total, with one or two out at any given time. If you buy a new toy, it should be to replace an old one that you threw away. This is important because if a toy is part of your pet’s everyday environment, it’s not enrichment. Enrichment is something novel that they don’t have access to all the time. So the best way to get the most out of your pet’s toys is to rotate them. Have different balls, bones, ropes, soft toys, toys on a string, etc and every few days bring out one or two from your stash. If your dog (or cat) is the type to shred toys/beds/harnesses etc, only give them access to those things when you can supervise. This especially applies to puppies. If you leave a plush bed and plush toys in a crate with your unattended puppy, chances are shredding everything in the crate is the most fun activity he can think of until you come back home. Filling a

Kong toy with food and then freezing it is a much better toy to leave behind for the chewers and shredders. This takes that impulse to chew and makes into a constructive, time consuming, mentally and physically demanding activity.

"You one or twropeouttneatedans 3y togive5ntoytims tote.alIf, wiyouth buy a new toy, it should be to replace an old one that you threw away."

Make a pet station

If you search “pet station” on Pinterest, prepare to be amazed. The idea is to create a small, organized space, for all of your pet’s things. A “pet station” includes a spot for food and water dishes, a place to hang up leashes, and a small cabinet to house everything from flea treatments to food to toys and grooming supplies. A rubber broom will save your life. Use a broom with rubber bristles to remove pet hair from your furniture, floor, and car. They cost

about $12 and you can find them in most places that sell cleaning supplies.

Clean your pet!

Brushing and washing your dog or cat on a regular basis is a great way to keep the inside of your house clean. Use treats to make this a fun experience for your pet. Don’t wash your cat or dog more than once a month as it may dry out their skin. If you have an extra dirty fur-baby, use a dry shampoo or damp cloth to clean between baths. 

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healthy recipe

ALMOND COCONUT PALEO PANCAKES

thephilosophie.com @philosophiemama

BY SOPHIE JAFFE

oing paleo doesn’t have to mean the end of pancake breakfasts! These hearty pancakes are made with fiber-rich almond flour and healthy fat-packed coconut milk and coconut oil. Naturally anti-bacterial and potently healing Berry Bliss Manuka Honey adds a boost of nourishing superfoods and plant-based protein, while delicate almond oil makes these pancakes delightfully fragrant. Now that’s a reason to rise and shine! INGREDIENTS:  1 chia egg (1 Tbsp chia seeds & 3 Tbsp water mixed and refrigerated for 15 minutes) or 1 egg  ½ C coconut milk  2 Tbsp coconut oil  1 C almond flour  3 tsp baking powder  ¼ tsp salt  2 Tbsp coconut flour  1 tsp of almond oil  1 Tbsp Philosophie Berry Bliss Manuka Honey or raw honey of choice

Serves: 2-4

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DIRECTIONS: 1. Add the chia egg or egg to a medium bowl (If you are using an egg, whisk until fluffy). 2. Melt coconut oil by placing the jar in a container of warm to hot water. If you live in a warm region, your coconut oil may already be liquid at room temperature. 3. Add the coconut milk, honey, and coconut oil to the chia egg (or egg) and whisk briskly until thoroughly mixed. 4. In a separate bowl, add almond flour, baking powder, salt, and coconut flour and mix until well combined. 5. Slowly incorporate the dry ingredients into the wet mixture and whisk vigorously until there are no lumps and the batter is smooth. 6. The batter should be thick and fluffy, but moist. Add more coconut milk if batter is too dry. (Note: It is always easier to thin batter by adding more liquid than to try to thicken up a batter that is too watery, so add coconut milk in small increments until desired batter consistency is achieved.) 7. Test the batter’s consistency by heating a pan

or griddle on medium to high heat for several minutes before greasing with coconut oil and then placing a spoonful of batter on the heated surface. If necessary, adjust batter consistency. 8. Pour 1/3 cup of batter onto

hot griddle or skillet and cook four 4-7 minutes or until crispy and golden before flipping and cooking for another 3-5 minutes on the other side. 9. Add your favorite toppings and enjoy! 

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weight loss

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weight loss Evans, recognized as the greatest female distance swimmer of all time, explains in her book Janet Evans’ Total Swimming that the benefits of swimming are numerous, significant, and undeniable. “Swimming can be beneficial to people across a broad range of ages and abilities: the very young to the very old, the very slow to the very fast, those with injuries or degenerative conditions, pregnant women, beginner to serious athletes, and fitness buffs,” she writes. “Swimming positively affects many aspects of life, including physical, mental, and emotional well-being. It’s no wonder that physicians, physical By Tricia Danflous therapists, exercise physiologists, and fitness coaches alike laud swimming as one of the best ways to stay in shape. True or false? According to Evans, swimming is wimming makes you the ultimate all-in-one fitness package; hungry. working muscles in the body in a Don’t play in the variety of ways with every stroke. water for at least an hour When strokes are performed correctly, after eating. the muscles lengthen and increase Swimming is the best warm in flexibility. Continued repetition of weather sport for weight loss. strokes improves muscle endurance, True. and because water creates more False. resistance against the body than air Really true. in land exercise, the muscles are race with your children, for example Swimsuit weather is around the strengthened and toned. Swimming also – and you may be up to as many as corner and for many women that builds core strength, which is important 600 calories. The colder the water, means crash dieting before heading to the more calories burned as the body to overall health and stability. the mall to find the perfect fit. Don’t Additionally, an appropriately works to keep itself warm during the do it – drastic dieting is not healthy structured water workout provides swim. The colder the water however, and there is a better solution to significant improvements to the the hungrier you may feel after revving up weight loss. cardiovascular system. As breathing during completing your laps. Keep a handful First, find last year’s bathing suit. swimming is slightly limited in volume and of walnuts in your tote bag or have a Second, put it on and don’t look frequency, the exercise promotes greater protein shake to assuage that hunger in the mirror. lung capacity and a consistent intake of and your swim will prove a beneficial, Third, head to your favorite oxygen. Aerobic and anaerobic gains are healthy, weight loss experience. swimming hole and jump in! An additional benefit of swimming attained in one workout. Swimming is one of the best Motivated? Get a copy of Janet is that it is an every day vigorous sport sports for losing extra pounds; it Evans’ Total Swimming, available in that does not jeopardize the risk of a works all muscle groups without paperback and in e-reader format joint injury. Athletes recovering from joint stress and you may discover a from inspirehealthmag.com/shops, knee and ankle injuries often keep in renewed sense of energy and peace for a thorough overview on the shape with water-based exercise. of mind. For every 30 minutes of sport, including suggested Three-time light intensity swimming, according to SWIMMING IS ONE workouts. Contact your local Olympian and the American Council on Exercise, four-time individual OF THE BEST SPORTS YMCA or fitness centers for an individual can burn anywhere FOR LOSING EXTRA information about pools and Olympic gold from 250 to more than 400 calories. swimming classes.  medalist Janet POUNDS Increase the intensity of the swim – a

A Dip in the WATER Drops Pounds

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recipe

SHREDDED BRUSSELS SPROUTS & KALE WITH

By Heather Crosby One of my favorite quick-and-easy meals that doesn’t taste quick and easy. I often use this recipe as a base and toss in other goodies I have on hand for the week, like carrots, chickpeas, and zucchini. INGREDIENTS  12 Brussels sprouts  3 – 4 large leaves kale, stems removed  2 green onions, sliced  1 teaspoon coconut oil  2 teaspoons sesame seeds, toasted  Pinch black pepper  Sea salt to taste — Miso Dijon Sauce  1 tablespoon chickpea miso

STEPS 1. Wash and slice Brussels sprouts into strips with chef’s knife. If you have a food processor, save time by running your sprouts through the shredder blade. Place them in large glass bowl. 2. Roll up kale leaves lengthwise and chiffonade into thin strips. 3. Slice onion and set aside. 4. In a small bowl, mix together sauce ingredients. Set aside. 5. Heat skillet to medium-high and then add oil. Place sliced onion, shredded kale, and Brussels (Any light, soy-free, gluten-free miso will do) sprouts into pan. Sear veggies for 2 – 3 minutes  1 teaspoon Dijon mustard and then stir. Sear another 3 minutes and then stir.  2 teaspoons pure water Repeat one more time and remove from heat.  ¼ teaspoon wasabi powder 6. Fold in sauce, top with sesame seeds and  ¼ teaspoon dulse flakes pepper. (You can add salt, but you probably won’t need it thanks to the saltiness of the miso.) 7. Serve warm with cooked brown rice, quinoa, or buckwheat.. Psst! Add shredded carrots and/or toasted walnuts to the mix. 4+ SERVINGS Check out Heather's website, Yum Universe at yumuniverse.com or buy her book at inspirehealthmag.com/shop

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Get Inspired! “Don’t ask what the world needs. Ask what makes you come alive and go do it. Because what the world needs is more people who have come alive.” − Howard Thurman

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