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the ly on e l o s y zine, el maga NOT r is h O t D t will e ughou ergies. We r, Pleas o r h t eve used ve all n how ts a labels ly if you ha c e duc ial as w of pro espec accurately g in g a as pack urate label ad all e acc r e r o e m s s. a plea recipe se for f u o u n o y tio senta repre
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CHOCOLATE AVOCADO PUDDING
36 43
IS IT something WE SAID? The vanishing of the
bees. MAG
Yam burgers with daikon fries Everyday spinach salad Tomato chickpea stew Chickpea salad sandwich Pasta with fresh pesto Poached eggs over zucchini hash Super easy tacos
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Yum!
Roasted red pepper hummus No bake energy bites Chunky guacamole Raw macca coconut apple protein bars Gluten free bread
Coconut chocolate smoothie Zucchini spaghetti with sun-dried tomatoes & basil Custard | Kiwi suckers Organic green smoothie
28
Chocolate avocado pudding Mini vegan cheesecakes Chocolate smothered coconut ice cream Coconut chocolate date cups Fruit tarts with chai cream filling
46
friend or foe?
32 GREEN your insides By Dr. Jen
Magic An interview with a Yoga teacher:
Is A Shift In
PERCEPTION
LUIS R. DAVILA
By Amanda - Noble, Nutritionist
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THIS IS WHAT WE BELIEVE IN
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MAG 3
Letter from the Editor W
Thank you for joining us in this delightfully delicious ‘mini’ version of The Goodness Magazine. We wanted to bring together just a small selection of the recipes & articles in store for you in the full edition of The Goodness. Once you're subscribed to the full issue, be prepared to savor even more recipes & super cool features including how to green your insides & what's all this fuss about gluten-free anyway?
The full version of The Goodness is available on our website, via the Apple Newsstand (iPad & iPhone) and on any other device via Joomag (Android & Desktop).
m a e T The G Bamik Hambaz
GOODNESS GURU bamik@thegoodnessmag.com
Nathan Baker
LOGISTICS LEADER share@thegoodnessmag.com
Danni Landa
WORD WEAVER share@thegoodnessmag.com
Richelle Chapman
DESIGN DIVA
A little about us...I run around after a very vivacious and active almost 2 year old boy who absolutely loves his food and anything with wheels. He is the reason I get out of bed every morning and the reason why I want to share the love of wholesome food and begin to reconnect so much more with our precious planet. As any mother would agree, these incredible creatures are miracles gifted to us and we’ve been given the precious responsibility of stimulating their minds, nurturing their bodies and loving their souls so they can emanate the magnitude of light that resonates with them. I take this responsibility seriously...but try to take it easy on myself if I don’t get it right every time and laugh a little when I have absolutely no idea what step to take next. The Goodness project is one that is dear to my heart and I’ve been blessed with a team who also hold the values of The Goodness dear to them - Nathan, Richelle and Danni - all of whom have helped bring this bundle of deliciousness to life before your eyes today. We are a multinational team living in Australia, Canada, South Africa and Spain - bringing you a multicultural view on what’s wholesome, what’s delicious, what’s inspiring and what’s a little bit cheeky sometimes:) The super special element to all these recipes is that they each have a collection of indicators to help you easily determine if the recipe has or doesn’t have what you need at a glance. We cover raw, vegan, dairy free, gluten free, nut free, to-go ideas, alkaline and superfoods. My two favorites are how alkaline the recipe is and if it contains superfoods. If over 50% of the ingredients are alkaline, it gets tagged as such. It just simply means it’s an energizing food. Keep in mind though, all food has it’s place on our plate...some more than others...you know which ones are right for your body. With a whole lotta love..x
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Alex Waterworth, Ali Killaly, Annette Lackovic, Bel Zoughi, Emily Ratcliff, The Entourage Team, Jack Delosa, Jason Partington, Joel Baker, Joelle Amiot, Karen Blake, Laurie Baker, Michél Horne, Nasser Hambaz, Petar Lackovic, Richard Bell, Sara Pazell, Sha Johannesen, Simin Tarhabi, Sreelash Bruce, Tebeth Shukura
YOU
Grazie Спасибо! הדות Dankie Merci Nuhun A
manda Jayne Harvey
Australian nutritionist and master fitness trainer, AJ Harvey is passionate about living a powerful life and a life that she loves. She believes that a powerful life is generated by your health, whole food nutrition and loving what you do. AJ is a new mom who's just finished writing Simply Nourished - A Simple Guide to Traditional Eating
C
ortney Munro
is a mother of two little girls, Sadie and Hazel. She writes about healthy green living, organic, real food family recipes and natural parenting on the Daily Pea. Cortney and her family just moved from Michigan to South Carolina, where they will be gradually building their backyard homestead.
T TAR T I FRU
S! MU M HU
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mily Von Euw
lives near Vancouver, British Columbia, Canada. She makes, photographs and shares easy, raw, vegan recipes everyone can enjoy. She is the author of Rawsome Vegan Baking, a cookbook all about raw vegan desserts; and soon to be the author of another cookbook focusing on smoothies, juices and healthy snacks. When she is not working on her blog or writing books, Emily can be found studying at university, conversing with birds on the street, gobbling down dark chocolate and green smoothies, lifting weights, practicing yoga, and jamming to records.
KIWI SUCKERS
GRAIN - FREE BREAD RECIPE
TO OUR WONDERFUL CONTRIBUTORS!
A
my & Natalie - Super Healthy Kids
Amy and Natalie, nutrition experts and moms have one goal, to get kids to eat more fruits and vegetables! They enjoy sharing recipes that their kids have given the thumbs-up on, as well as tips and strategies to help moms in the kitchen. You can follow their ideas at www.superhealthykids.com
D
r Jennifer Barham-Floreani
chiropractor and best-selling author, is a published authority on paediatric health and holistic parenting. She regularly appears on television and writes for various parenting and health magazines.
Jennifer’s career has been dedicated to encouraging the “health literacy” of families. Due to her tireless efforts in this area, she has been awarded Victorian and Australian Chiropractor of the Year and Woman Chiropractor of the Year (WCWC). She was also recently elected to the Editorial Review Board for the Chiropractic Journal of Australia.
J
oelle Amiot
Joelle’s passion is food and has been a chef and photographer for many years. Whether it is at the farm, at the market, or being served at the family’s table, she believes food should be fresh and vibrant. “Just because it’s healthy, there’s no reason why our taste buds shouldn’t dance”. Joelle has recently published her first book Live Eat Learn RAW, which will be one of many. In search of a quiet healthy life, she has found a rustic and simple way to live, eat, learn; and now wants to share that way with you…
MAG 5
TO OUR WONDERFUL CONTRIBUTORS!
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aurenda Marie
resides in Michigan with her husband Daniel and their new son Sawyer. She works from home as an eCommerce consultant and health food writer at LaurendaMarie.com. Laurenda is a real food enthusiast, adorer of avocados, runner, part time model, and aspiring photographer. A firm believer in the power and health benefits of real food, she hopes to motivate and inspire others to eat clean!
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inda Spiker
is the owner and operator of The Organic Kitchen cooking school, author of two cookbooks and a food blogger. “I love food! And I love teaching people that cooking should be enjoyable, eating well doesn’t have to be time consuming and fresh is always better!” Linda is also a wife, mother of six, grandmother to three and a yoga instructor.
M
elissa King - My Whole Food Life
SUPER EASY TACOS
Melissa is a married mom of two girls. Her website showcases healthy, vegan recipes using whole food ingredients. Melissa has a self professed sweet tooth, so you can rest assured you can find a heavy emphasis on desserts on her site.
RAW MACA BARS
S
harny and Julius
Renegade fitness experts Sharny and Julius shot to stardom when their first book, Never Diet Again was released in 2011. The book was an adaptation of a step by step ‘escape the diet trap’ program that they had created for their private clients. Since then, they have published three books: FITlosophy 1, a children's book Where Have All The Pixies Gone? and FAT kids: help your child to escape the obesity epidemic. Sharny and Julius are the proud parents of four wonderful children.
L
uis Davila
Luis R. Davila a native of Fajardo Puerto Rico has been a part of the Jivamukti Yoga School since December of 2006. With a background in musical theater, ballet, jazz and modern dance, Luis' passion for movement is complemented by the Jivamukti Yoga method which is musical, hip, hot & Holy! Luis has been teaching since 2008 and earned his Jivamumkti Yoga Advanced Certificate in January 2014. However, one of his greatest accomplishments has been his dedication to a strict vegan lifestyle thanks to his teachers Sharon Gannon and David Life. OM Shanti.
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M
elissa Malinowski
Melissa is a naturopath, holistic real food nutritional consultant and is a board member of her local Weston A. Price local Chapter, she is also the lead coordinator of the West Michigan Paleo/ Primal Meet-up Group and is active with the NO GMO 4 Michigan group. She is very passionate about helping people and pets establish a balanced mind, body and lifestyle by assisting clients to transition to eating real foods, natural living and to uncover root imbalances. Melissa provides inspiration for amazing real food recipes, DIY skin care and cleaning recipes, health restorative tips for people and pets, vaccine and drug safety, information on GMOs, industrial agriculture, food industries, dietary guideline effectiveness and personal growth and development. Grab her free detox, weight loss and hormone balancing e-guides and downloads.
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to be featured in The Goodness Magazine - share it with us @ share@TheGoodnessMag.com. Include how you came up with the recipe, the special occasion that inspired you, a beautiful photo and a short bio and profile photo.
6
th n i e l b la
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super EASY tacos
yam burgers
is:
th e e s u less yo
pesto
chickpea salad sandwich
tomato chick pea stew
eggs over zucchini hash
tap or see next page for recipe! MAG 7
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YAM BURGERS & DAIKON FRIES WITH KETCHUP By Emily from This Rawsome Vegan Life | Serves 5 or so MAG 8
eats
Fun and easy to make - and equally fun and easy to eat. They do get a tad messy but I trust you can handle this. All that’s in these burgers and fries is a whack load of vegetables and spices. Goes like this: throw stuff in the food processor, rub things with your hands, toss something in the dehydrator and you’ll have a gourmet raw food meal in no time! (Okay, I may have simplified that process a little.) But seriously - it’s pretty much that easy. Look at the colors of this food.
It’s alive. I’m alive. Let’s boogy. I was looking for jicama but went with what was at the store and they turned out great! If you're new to raw food - go with jicama first.
The burgers are bursting with flavor and when piled with fixings - best option for dinner!
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YAM BURGERS & DAIKON FRIES WITH KETCHUP By Emily from This Rawsome Vegan Life | Serves 5 or so BURGERS:
FRIES:
1 yam/sweet potato
1 jicama root or daikon radish (the size depends on how
²/³ cup green onions (or onion)
many you’re feeding)
1 red bell pepper
1 teaspoon veg oil (optional but recommended)
4 dates
salt, pepper, cumin, coriander, cinnamon, basil, turmeric,
5 tablespoons ground flax seeds 4 tablespoons nutritional yeast 4 large mushrooms 4 garlic cloves salt, pepper, cumin, coriander, cinnamon, basil, turmeric, paprika (to taste)
paprika (to taste)
KETCHUP: 1-2 tomatoes ½ cup sun dried tomatoes salt (to taste) 3 dates water or lemon juice (as needed)
1 To make the burgers: prep the veggies as needed and cut them into chunks. 2 Then pulse all the ingredients in your food processor until everything becomes a thick, wet-ish mixture, but don’t pulse too long. You want pieces of the food still visible and you don’t want it to be too wet. Adjust according to taste. 3 Then form into patties 4 For raw: dehydrate for 3-4 hours, or use your oven at it’s lowest temperature. You could eat them right away if you like, but they won’t hold their shape too well. 5 For non-raw: bake gently for 20min on 180C (G Team suggestion) 6 To make the fries: peel the daikon and slice into fries. Rub in the oil and spices. 7 For raw: Dehydrate for 3 hours or in your oven at it’s lowest temperature, (or you could eat them right away if you like). 8 For non-raw: bake gently for 20min on 180C (G Team suggestion)
TO MAKE THE KETCHUP: 9 Blend all ingredients in your food processor or blender until smooth, adding liquid as needed. 10 Adjust according to taste.
MAG
11 Serve the burgers, fries and ketchup with lettuce, tomatoes, marinated mushrooms, onions, sprouts, avocado, and anything else you like. Enjoy!
9
Available on any device iPhone, iPad, Android & web
MAG 10
th n i e l b la
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CHUNKY
guacamole
hummus
goodness
bites
no bake
energy BITES
grain free bread
raw MACA bars MAG 11
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E N LI GY KA ER L A EN
for super smooth hummus remove the shell off the garbanzo beans before puréeing... Takes a bit of time but worth it!
HMMmmmm.... HUMMUS! EASY ROASTED RED PEPPER HUMMUS By Cortney from The Daily Pea | Serves 8 2 garlic cloves 2 cups organic cooked chickpeas ¹/³ cup organic tahini 2 tablespoons organic lemon juice ¼ cup water ¾ cup roasted organic red peppers, cut into small pieces 1 tablespoon fresh organic basil, chopped (or ¼ teaspoon dried) ⅛ teaspoon sea salt
1 Place garlic, chickpeas, tahini and lemon juice in a food processor and purée while gradually adding the water to reach a smooth consistency. 2 Add the roasted red peppers, basil and salt, then purée again until smooth. (It takes a minute for the hummus to turn that beautiful orange color from the peppers). 3 Makes around 3 cups. Transfer to a serving bowl, cover and chill for at least an hour to allow flavors to blend.
G Team’s
To-GO: take to school or work with:
sliced carrots,
crisp celery or crackers
for mid-morning snack!
MAG 12
in e l b a l s avai
s e n d o is go
e u s s i l e ful
th
is:
th e e s u less yo
All th
un
coconut chocolate smoothie
organic green smoothie
goodness
555's
5 recipes, 5 ingredients, great for under 5's!
Custard! zucchini spaghetti MAG
sour kiwi suckers 13
TEN
goodness
5 recipes with 5 ingredients, great for under 5's.
555's
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Ooh baby. Custard. Amazing hot over freshly cooked cakes, or cold in a glass. Custard. It even sounds delicious. Custard. CUSTARD
By Sharny & Julius 500 ml coconut milk 2 whole free range/organic eggs 2 teaspoons vanilla bean extract ½ cup coconut flour
1 Heat milk in a saucepan with vanilla and coconut nectar and bring to almost boiling then remove from the heat. 2 Beat the eggs and flour in a stainless steel mixing bowl until combined. Pour the hot milk over the mixture and whisk in well. 3 Pour the whole mixture back into the saucepan and cook over a gentle heat, stirring with a wooden spoon until it thickens and coats the back of the spoon. 4 Remove from the heat quickly and pour back into the mixing bowl.
1 tablespoon coconut nectar
5 Whisk well to cool a little and smooth it out. If you see any lumps then strain through a sieve.
pinch nutmeg
6 Serve hot or cold and enjoy the deliciousness of custard.
7 To warm up a cold custard, place into a bowl and set it over a pan of simmering water. Stir and heat through gently.
oh so creamy custard using COCONUTS! MAG 14
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is:
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fruit tarts
avocado chocolate pudding
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mini vegan cheesecakes
MAG
date cups 15
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Rich in antioxidants!
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u n de r 1 5m in
OD
der
SUPER FO
cacoa pow
u
s te ! AVOCADO CHOCOLATE PUDDING
NOTES
Has a hint of banana flavor (replace with more avocado if you prefer no banana). Add more milk if you want a thinner consistency.
By Laurenda Marie | Serves 2 1 ripe avocado 1 ripe banana ¼ cup cocoa powder ¼ cup coconut palm sugar ½ teaspoon vanilla extract 2 tablespoon coconut milk from box (or other non-dairy milk) top with chocolate shavings and fresh fruit (optional)
1 Add all ingredients to a food processor and blend until smooth 2 Chill in fridge an hour before serving. 3 Garnish with chocolate shavings and/or fresh fruit.
MAG 16
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MAG 17
feature
NOURISH MY WORLD
IS IT something WE SAID? The vanishing of the
bees. From their bellies comes a drink of varying colors, containing healing for mankind. There is certainly a sign in that for people who reflect. Qur’an, The Bees: 69 MAG 18
The vanishing of the
P
bees.
icture this, one morning you wake up, stretch out and get ready for another day. You open your front door and look out on to the street. Something is wrong. It is empty. There is not a single other soul around. No buzz of traffic, no deep humming of life, no throbbing car engines. Nothing. You make your way to work through the silence and enter your office. You are alone, except for the shuffling of a few elderly co-workers. Overnight the entire population of your city has just simply disappeared. It sounds like the opening scene of a post-apocalyptic Hollywood movie. But if you happen to be a honeybee this is exactly what is happening in your world right now. Seemingly all of sudden, almost all adult worker bees have abandoned the hive, leaving stores of honey and larvae behind. Oddly, there are no dead bees to be found, no piles of corpses to be studied. Its called Colony Collapse Disorder (CCD) and its consequences make the plot lines of a Hollywood blockbuster seem like a walk in the park.
There is no other insect in the history of human kind that has garnered as much awe, mythologising and worship as the bee. The Ancient Greeks, Celts, Mayans and countless other cultures all created a folklore based around the bee. From the Egyptian Bee Kings to Napoleon, the bee has represented immortality and resurrection and has long been a symbol of regal dominance. Political theorists from Plato to Marx have employed the concept of the hive as a model for society. Linguistically the bee is exalted as a symbol of perseverance and hard work (as busy as a bee) and the divine. To Virgil, honey was the gift of heaven; to the ancient Jews the word bee indicated the insect’s mission to give the “Divine word, Truth”. Ancient Irish folklore commands that bees be treated as one of the family and be kept informed of all news, particularly births, deaths and marriages. To stop “telling the bees” is to invoke their wrath and cause them to cease producing honey. Even in today’s image obsessed culture, the bee and the hive is a symbol of wisdom, work and strong ethics. But something is missing. The bee is no longer revered and respected as before. The wisdom of the hive is being ignored and the bees of the world are not happy. It is hard to understand the importance of bees when our lives are tucked away into neat little routines. Most of us no longer get to connect with the natural world in any significant way and thoughts of the cycle of plants are minimised by the convenience of the supermarket. The closest we come to the work of bees is spreading honey on our morning toast. But were it not for the humble, hard working bee we would all be starving.
Of the 100 crop species responsible for providing 90% of food worldwide for both humans and livestock, 71 are dependent on bee pollination. A task that is valued at $200 billion globally. That’s a lot of bees being very busy. Worryingly, 10 million beehives have been abandoned in the last six years. The magnitude of what could happen if the incidence of CCD continues to increase is unthinkable; food insecurity leading to widespread epidemics, low birth rates and conflict are just a handful of problems the world may face with the demise of the bee. As individuals these big picture problems can be overwhelming. We feel the big decisions and changes need to come from the top. However, we are far from powerless and can take simple steps to limit our own impact.
SAVING THE BEES ONE STEP AT A TIME Every dollar you spend is a vote - make it count. Planting bee friendly species, avoiding modified foods, choosing organic wherever possible and talking to others about your choices is just one simple way you can become an ambassador for the humble bee.
To continue reading about how you can help save the bees, subscribe to The Goodness Magazine
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MAG 19
feature
M Y STO RY
agic M
Is A Shift In
PERCEPTION An interview with a Yoga teacher:
LUIS R. DAVILA
T
ell us a bit about yourself.
My name is Luis R. Davila. I was born in Fajardo, Puerto Rico but raised in the Bronx for most of my life. Growing up there was very tough. At the time, it all seemed so normal, but now I realize that for most of my upbringing I was learning to survive and defend myself. The Bronx in 1984 was derelict with stolen, stripped cars, abandoned buildings destroyed by fires, gangs and many stray dogs and cats. At school I had to deal with being bullied on a daily basis and home life was wrought with a step-dad struggling with drug addiction and a caring mother who compromised her dreams to keep a roof over our heads, food in our bellies and clothes on our backs. Sounds typical, I guess, but the details of my upbringing kept us on a razor sharp edge.
W
hat kind of coping mechanisms did you develop to deal with the hardships you faced?
Break dance, graffiti, and the art of rapping became my great escape. I loved music; Michael Jackson, Run DMC and Madonna became my heroes. I would lose myself imagining that someday I would be as ‘happy’ as they were. My interests in the performing arts lead me to participate in afterschool programs that separated me from the bullies and home life for a few hours a day. I learned ways to express myself without being called names. Eventually, my love for dance became noticed by a drama teacher in junior high school who recommended me to the Fieldston School of Performing Arts where I earned my first summer dance scholarship. Unfortunately, this was short lived.
story and l u if t u a e b ' is t of Lu Read the res day in / s e t u in m 5 es - 1 4 Yoga Mov agazine. M s s e n d o o The G
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