Inspire Health Magazine Issue 14

INSPIRE

Real Inspiration for Women

Do A Little

Tone Up Moves from an

MAKES A BIG DIFFERENCE

NFL CHEERLEADER

DEBORAH SANTANA is an author, philanthropist, and advocate for peace and social justice

BUILDYOUR BONES

POWER UP Your Pantry

GO AHEAD INDULGE (a little) inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

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contents 5 Green Today, Healthy

20Deborah Santana

7 Giving The Gift of Self-

24Beat the Chill 26Tis’ the Season! Make it

SUPER FOOD

Tomorrow

HEALTHY MIND

Care

This Holiday Season

8 Beauty Begins in the Rose NATURAL BEAUTY

Garden

14Because What Kid Doesn’t MIGHTY KIDS

Think Bigger is Better?

16Power Up Your Pantry EAT FRESH

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GIFT

INSPIRING IDEAS

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INSPIRE

& Do A Little

WELLNESS FASHION

Glamorous!

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Deborah Santana, is an author, philanthropist, advocate for peace and social justice, and mother of three extremely loved children.

29Inspiring Gift Ideas 30Creamy Potato Soup 34Find An Inner Warmth for 31Go Ahead: Indulge (a little) the Holidays Volunteer 36Build Your Bones HOLIDAYS

HEALTHY RECIPE

ADVENTURE

WEIGHT LOSS

LONGEVITY

Tone Yo ur Lower Bo dy & Core

PAGE

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In every issue : 6. Editor’s letter / 10. Exercise / 19. Women That Inspire INSPIRE HEALTH

super food

Health benefits

of chlorophyll include:

GREEN Today, HEALTHY Tomorrow

By Tricia Danflous

T

hird-graders know all about photosynthesis.

They know that chlorophyll, the “green” molecule, absorbs sunlight for energy to synthesize carbohydrates from air and water to help plants grow.

Add a nutritional sidebar to science class and kids have a foundation for a longer, healthier life and a stronger immune system.

Magnesium-heavy chlorophyll, found in green foods, is a super fuel for building and cleaning the body’s bloodstream, providing energy for increasing and rebuilding the red blood cell count.

Healthy blood ensures a steady stream of oxygen throughout the body for energy, discouraging bacteria growth and strengthening the immune system.

“Go green” and you are on the way to boosting immunity. Chlorophyll is associated with improved circulatory, digestive, immune and detoxification systems of the body – leading to many different and overlapping health benefits.

Ready to get started? Jump right into a greener diet with high chlorophyll power found in chlorella and

spirulina algaes.

Chlorella, available in tablet and liquid extracts, is a super resource for carbohydrates, fats, fiber, chlorophyll, vitamins and minerals, with a high protein content – a little bit of everything you need for good health. Adding chlorella to your diet enhances the body’s ability to utilize oxygen while cleansing the blood and activating immune cells. Its alkalization properties lower acidosis and relives inflammation associated with many diseases.

Look for spirulina in green food, green beverages, natural supplements and some energy bars. Derived from blue-green algae, spirulina has a high protein level, low carbohydrate percentage, important nutrients, and contains all essential amino acids. A food staple among the Kanembu people of Central America for centuries, spirulina promotes a healthy immune system, and may be a tool in preventing and treating such conditions as type 2 diabetes, neurodegenerative disorders and cardiovascular disease.

Chlorella and spirulina can be purchased at health food stores and organic markets.

• Cleansing and oxygenating the blood • A powerful detoxification effect on the body • Rich in enzymes that promote quick rejuvenation of our cells • High in amino acids • Extracts toxins form the liver and improves liver function • Regulator of calcium • Helps break addiction • Alkalizes the body • Anti-inflammatory • Wound-healing properties • Fight infection • Anti-oxidant – neutralize free radicals • Promotes healthy intestinal flora • Helps reverse protein-deficient anemia • Protection from cancer • Helps skin disorders

THE GREENER THE BETTER Essentially, any edible green plant contains some level of chlorophyll, as this is what gives it its green color. But some foods are higher in chlorophyll than others. Generally speaking, the darker the green color, the more chlorophyll, so dark leafy greens are a great source, especially kale and kale varieties, Swiss chard and darker greens like arugula.

Adding herbs, like parsley and cilantro, will liven the taste of your salad and increase chlorophyll content in your diet. Bluegreen algae including spirulina and chlorella are especially high in chlorophyll, as are all sprouts. Try a shot of wheatgrass juice for one of the richest sources of chlorophyll and a powerful way to detoxify your body.

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editor’s letter

CREDITS

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!

www.inspirehealthmag.com Like us @ Facebook.com/inspirehealthmag Follow us on Instagram @inspirehealthmag Follow us on Twitter @inspirehealth_ Use #inspirehealthmag to show us what inspires you!

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

INSPIRE

Staff

Executive Publishers

Creative Director

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

AMANDA QUBTY

Marketing Director

Art Director

JENNIFER CABALLERO

TRA PHAM Editor

PATRICIA DANFLOUS ihm@inspirehealthmag.com inspirehealthmag.com

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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 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

GIVING THE GIFT OF SELF-CARE THIS

liday HoSEASON

By Chivon John - www.chivonjohn.com

T

he holiday season is frequently touted as the most wonderful time of the year, by a minority, that is.

Sixty-nine percent of Americans would strongly disagree, according to a poll by the American Psychological Association.

In the midst of balancing a busy workload, for many the holidays mean weekly parties, financial stress and enough drama to have nearly a quarter of Americans feeling “extreme stress.”

Instead of crumbling under pressure, here are three tips to turn the season of giving into a season of self-care: Remember the reason for the season Money is one of the biggest culprits for holiday stress with 69% of Americans feeling stressed over a “lack of money” and 51% feeling “pressured to give or get gifts. If your cash-flow or lack of it makes you weak in the knees, it may be time to re-focus on the true reason for the season. In the hustle to get the perfect gift remember that the cherished memories come from the time we spend with loved ones and not what we purchased for them. Look for ways to scale back and change the focus from money to memories.

Don’t sweat the small stuff As hard as you try, there is a chance that everything won’t unfold as planned and that’s okay. The holidays are not a time to worry about perfection, so don’t stress about things that are out of your control.

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Don’t put your exercise routine on pause Let’s be honest, it’s normal to eat more during the holidays. But take note of how certain foods affect your mood and don’t slow down your exercise routine. Eating foods with more sugar and fat will impact your energy leading you to feel more stressed and tired. Balance your holiday treats by drinking more water and carving out time to move your body. inspirehealthmag.com § #inspirehealthmag

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natural beauty

Beauty Begins in the

ROSE GARDEN

By Patricia Danflous

PLANT A FEW ROSE BUSHES THIS SPRING AND YOU ARE ON THE WAY TO BEAUTIFUL, GLOWING SKIN WITH MAKE-IT-YOURSELF ROSE WATER.

S

ince the days of King Arthur, rose water has been used as a culinary ingredient, an essential in many fragrances, and as a natural cosmetic.

Your face can feel smooth, silky and delicate with regular rose water use – and you can make it yourself for pennies. A cleanser, toner, a very

gentle astringent, and moisturizer, rose water stimulates facial skin and other areas of the body for glowing natural beauty. Filled with antioxidants and vitamins, the flowerbased liquid provides nourishment to the skin and minimizes signs of aging.

It is also known to soothe irritated or sensitive skin, cleanse oily skin, and has natural revitalizing effects.

You can purchase rose water – be sure to buy 100 percent pure, not synthetic or with added preservatives – or find it as an ingredient in a variety of beauty products. Making it yourself however, is easy, fun, and your kitchen will smell delightful during the process. It will take you a little more than a half an hour to make up to a quart of rose water.

EQUIPMENT – one glass quart-sized

bowl, a brick, a large pot with an inverted lid

INGREDIENTS – two to three

quarts of fresh rose petals, water, ice cubes or crushed ice in a bag • Place a brick in the center of a large pot, put the glass bowl on top of the brick.

• Add rose petals until they each the top of the brick. Pour water over the petals until it reaches to top of the brick.

• Cover the pot, with the lid in an upside down position • Bring water to a rolling boil.

• When the water begins to boil, place ice (about three trays full) or a bag of crushed ice on the lid.

• Lower the heat to a simmer.

• In three, 20-minute intervals, lift the lid and take out a couple of tablespoons of water.

• Remove the pot from stove and cool.

• Strain and store your homemade rose water in containers of your choice such as glass bottles or jars.

What’s your natural beauty recipe? Share it with us! editor@inspirehealthmag.com

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YOUR SOUL

DISTILLING YOUR OWN ROSE WATER

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See more great workouts on our website www.inspirehealthmag.com

exercise / inspired to move

Tone Your

LOWER BODY and CORE with these 7 moves BRITTANY BRUHL, NFL CHEERLEADER FOR THE NEW ORLEANS SAINTS, SHOWED INSPIRE HEALTH THE TOP SEVEN MOVES THAT KEEP HER IN SAINTSATIONAL SHAPE.

Fitness Feats: Have you tried any of Inspire Health’s custom workouts?

We want to hear about it.

Tag Inspire Health in your fitness feats @inspirehealthmag.

by Christina Leidenheimer Model Brittany Bruhl Photography Bobby Lecompte

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Like most women, Brittany has a busy schedule. When she’s not shaking her pom-poms on the NFL turf, she’s in the classroom working hard on her degree.

Even though she keeps a very tight schedule, Brittany always makes time to squeeze in a quick, effective workout to keep her body healthy and toned for the game day spotlight. Here’s her secret workout.

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100 SQUATS Begin by standing with your feet hip-width apart, toes pointed forward. Place your arms straight out in front of you, or place them on your hips. Lower your butt as if you are going to sit in a chair. Do not allow your knees to extend over your toes.

Return to the starting position.

Perform four sets of 25 reps.

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BRIDGE Lie down on your back on a mat. Bend your knees up; place your feet flat on the floor. Place your hands beside you, palms on the floor. Raise your pelvis off the floor as you press your feet and palms to the floor. Hold this position for 5 seconds.

Return to the starting position.

Perform three sets of 10.

BASIC CRUNCH Lie down on your back on a mat. Bend your knees up; place your feet flat on the floor. Place your hands behind your head. Tuck your chin in and down as you lift your head from the floor.

Contract your abs muscles as you crunch up to lift your shoulder blades off the floor. Return to the starting position.

Perform four sets of 25 reps.

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SIDE PLANK Lie on your side on your hip and elbow.

Lift your body up, supporting your weight on your bent arm and side of your foot. Keep your body in this position for 30 seconds.

Perform one set on each side.

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exercise / inspired to move

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FRONT PLANK Lie face down on a mat. Get into a front plank position by coming up onto your forearms (arms bent). Keep your body in straight alignment from head to feet. Keep your body in this position for 30-60 seconds.

Perform one set.

LOWER ABDOMINAL LEG LIFT Lie down on your back on a mat.

Bring your legs straight up to a 90 degree angle. Lower your legs to a 45 degree angle (lower your legs further, if you are advanced). Your back should not come off the floor.

Perform three sets of 10-15 reps

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SIDE BENDS Get onto your knees on a mat; make a light fist and place your arms at your sides.

Bend at your waist on your right side while bringing your knuckles close to your knee. The left arm bends as you bring your left fist to your chest. Squeeze and hold for 2-3 seconds. Alternate sides to complete a total of 25 reps on each side.

Perform 3 sets of 25 reps.

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mighty kids DRAWNIMAL

BECAUSE WHAT KID Doesn’t THINK BIGGER 4 is BETTER?

By Michele Robert Poche

W

hat if I told you there was a way that you and your family could nurture your creativity, get some exercise and even learn a little more about each other - all at the same time? For less than $5 in supplies, you and your little people can create Life-Sized Board Game where YOU are the game pieces.

This idea is huge. Some might even say larger than life.

(Pardon the pun.) And it’s so easy!

Supplies

• colored construction paper (cardboard, carpet squares or whatever else you have lying around the house works, too) • markers • crazy hats & accessories (optional) • people • imagination (the more, the better)

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Directions

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Determine the length of your game path. The older the players, the longer it can be.

Design your spaces. It’s fun to have something written on each one so there’s always something happening in the game.

Lay out the spaces to create a path around

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the room or even the whole house.

Create your game piece by deciding who or what you are and wearing something to show it.Think Monopoly (race car, top hat, etc.) or come up with your own ideas (ex. superheroes, animals or simply everyone wearing a single, different color).

Grab some dice and take turns moving on the board. First one to the finish line wins!

The best thing about the Life-Sized Board Game is that it’s completely customizable.You pick the theme to suit the likes, interests and maybe even the areas needing improvement in your family. Try these ideas for your spaces.

YOUR SOUL

This clever app gets kids thinking outside of the box — well, outside of your phone’s screen, that is! Instead of playing on your smartphone and focusing attention directly on the screen, Drawnimal has children drawing on real paper! This mixed media experience teaches younger ones the alphabet using associated animals, but older children (and let’s be honest, adults, too) will enjoy this fun, cute and engaging app!

Available in the App Store for iPhone & iPad

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Is your family into exercise?

“Do 10 jumping jacks.” OR “Be a pogo stick for 20 seconds.”

Hope to sneak in a little learning?

“Recite the alphabet backwards.” OR “What’s 3 x 6?”

Just want to get silly together?

“Bark like a dog.” OR “Crabwalk three spaces.”

The possibilities are truly limitless. Grab some paper and get thinking. Last one to the finish line has to clear the table!

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eat fresh

POWER UP YourPantry By: Christina Leidenheimer, CPT, CHLC - NaturallyChristina.com

CERTAIN VITAMINS FOUND IN MANY WHOLE FOOD SOURCES CAN GIVE YOUR IMMUNE SYSTEM A POWERFUL BOOST, BUILDING AND PROTECTING VARIOUS ORGAN SYSTEMS AND TISSUES TO KEEP YOU AT YOUR HEALTHIEST. 16

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infections. Carotenoids stimulate the production of special white blood cells, thus determining your overall immune status.

Since white blood cells have the ability to attack bacteria, viruses, and even cancer cells, eating foods that enhance their performance is very good practice.

Citrus fruits are another seasonal food that can increase immune function. Not only are these fruits delicious, but oranges, tangerines, Satsumas, lemons, and grapefruit are very high in vitamin C.The vitamin C found in a fresh squeezed glass of citrus juice can be especially good for fighting bacteria, viruses, and infections.Vitamin C also improves the body’s ability to repair wounds; and it can act as an antihistamine, reducing inflammation brought on by cold and allergies. It has even been proven to reduce histamine levels, possibly shortening the duration of colds.

SUPPLEMENT VERSUS WHOLE FOOD. WHICH IS BEST?

FOODUCATE Reading labels but still can’t figure out which peanut butter is the healthier option?

Fooducate to the rescue! Scan the barcode and Fooducate will grade the product (A, B+, B-, C, etc…), things to know, calories per serving, recommend healthier options similar to the product you scanned, and so much more. Is the product minimally processed? Are there controversial artificial sweeteners used? Does it contain trans fat? Find out everything with Fooducate at your fingertips!

YOUR SOUL

H

ow can you get your share of potent vitamins to build your defenses and reduce your risk of getting sick during the infamous cold and flu season? Powering up your pantry with antioxidant rich foods is a great place to start. While all vitamins have noteworthy benefits, vitamins A and C are among the best known antioxidants for supporting the immune system. Adding foods high in these particular vitamins can do much to help you build strong immunity.

Whole foods like pumpkin, squash, sweet potatoes, and carrots are easily available this time of year. Their rich yellow and orange hues mean they are teeming with carotenoids and vitamin A. The nutrients in these foods have the potential to enhance your immune response to

Available for iPhone, Android and online.

W

hile whole foods are typically the best option for obtaining vitamins and minerals, each person must decide whether or not a vitamin supplement is the right choice for them. According to cancer.org, studies have shown there is a definite connection between eating foods high in vitamin C and a reduced risk of cancer. However, studies that were conducted using a vitamin C supplement have not shown a reduced cancer risk. This suggest that vitamin C in whole food is most beneficial.

This allows the vitamin C to work in the body along with other vital components such as phytochemicals, fiber, water, and minerals present in the whole food.

CHRISTINA’S GOLDEN TONIC Super-NATURAL Ingredients: · 1 liter fresh squeezed orange or Satsuma juice · 2 tsp. *organic turmeric powder · 1 tsp. cayenne pepper

Whip it up: 1. Use a citrus juicer to juice Navel oranges or Satsumas. Squeeze enough to yield 32 ounces.

2. Pour juice in a blender and add the turmeric and cayenne pepper. Blend on high for 30 seconds.

3. Sip on this refreshing golden tonic for about an hour. Take your time and enjoy it. *Turmeric possesses natural anti-inflammatory properties, possibly helping reduce pain and inflammation.

INSPIRE HEALTH TIP: HELP FOR YOUR MAN

When you are eating your share of immune-boosting pumpkin this season, don’t forget about the powerful, prostate-protecting seeds. More than half of men age 50 or older suffer with problems related to an enlarged prostate. The phytosterols in pumpkin seeds are touted with the ability to help shrink an enlarged prostate.

They do this by helping reduce the conversion of testosterone into dihydrotestosterone—a chemical associated with enlarged prostate. All that is needed is about 1 oz. of pumpkin seeds a few times per week. Mix the seeds in a trail mix for a tasty, healthy, healing snack. inspirehealthmag.com § #inspirehealthmag

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MY ECLECTIC KITCHEN

By Yvonne Ardestani

SUMMARY: For as long as I can remember, I have always participated in the preparation of my family’s Thanksgiving feast. The side dishes are my specialty and the candied yams are one of my favorites. In the past, I would use only 4 simple ingredients--yams, orange juice, cinnamon, brown sugar, and butter. Since this year’s feast will be full-on vegan, I will be using coconut sugar, coconut oil, organic sweet potatoes (instead of yams), and a few other ingredients to try to round out the flavor. Although I am going to miss my old candied yams this year, these are a great substitute.

DISCLAIMER: There is a lot of sugar in this recipe and the potatoes are pretty much candy. Let’s TRY to enjoy this dish in moderation!

Here’s my recipe. I hope you try it and enjoy it as much as I do!

Ingredients

 4 pounds of sweet potatoes, peeled and cut into ¹⁄8.ths  ½ cup of orange juice  ½ cup of filtered water  2 cups of coconut sugar  1 vanilla bean, split in half lengthwise, beans scraped out, and beans placed into the mixture. We will use the vanilla pod as well.  1 tsp of orange zest  1½ tsp of cinnamon  ¼ tsp of sea salt  4 tbsp of bourbon, optional  4 tbsp of coconut oil

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Directions

In a heavy pot, add all the ingredients. Make sure you also add the vanilla pod as there are a lot of flavorful vanilla seeds in the pod.

Bring to a boil, and then simmer for about 20 minutes or until fork tender. Cover and stir on occasion to ensure the sweet potatoes are cooking properly.

With a slotted spoon, place the sweet potatoes in a casserole dish.

Add the bourbon to the sauce and cook to reduce into a syrup-y texture. It can take about 15 minutes. You want to make sure the syrup is thick and will coat a sweet potato.

Very carefully, pour the syrup over the sweet potatoes and bake until browned for about 10-15 minutes.

Enjoy!

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Servings: 10

Time: 1 ½ hours Diet: V, GF, GFV, DF, SF, SRF

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YOUR SOUL

s oe t a Pot

CANDIED SWEET

In this easy to use app, wellness chef, Yvonne Ardestani shares her collection of deliciously healthy recipes. Yvonne helps you artfully convert not-so-healthy recipes into vegan and gluten-free recipes using techniques she learned in culinary school and in professional restaurants.

Yvonne is a classically trained French chef, former restaurant cook under Chefs Suzanne Goin and Breanne Varela, and now a passionate wellness chef. Yvonne is dedicated to promoting healthy living, helping the environment, and protecting animals from cruelty.

Need recipe ideas? Check out Yvonne’s healthy and delicious recipes by downloading her app in the iTunes app store under My Eclectic Kitchen.

MyEclecticKitchen.com Facebook: My Eclectic Kitchen

WOME

THAT INSN PIRE A

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January § Februar

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serves as Every moment alive inspires me. that’s best “Simply being truly is, and all crying, how delicate life smiling, dancing, a reminder of health: breathing, appreciated in good — Meg Pearson, Costa Rica loving, living.” tion , is a true inspira er ctor, Jeffrey Brous a numb “My Zumba instru and stopped for I went to d since age 5 to me. I dance back into a class. going hesitant to get and have been of years. I was s two years ago, work hard and love to one of his classe one what he inspires every ever since. He He also practices diet and who they are. themselves for pounds through lost over 200 preaches, having — Leslie Feldman, Philadelphia exercise.”

YOU LD YOU DO IF ME TO “WHAT WOU “THE QUOTE SUCCEED?” HAS INSPIRED -LOVE LD RATIONS. SELF KNEW YOU WOU DEEPEST ASPI TO WORK TOWARD REALIZE MY THE STRENGTH LS.” GOA HAS GIVEN ME REACHING MY ey Bennett, Anchorage, Alaska — Whitn

Have you been INSPIRED by someone or think you can be an inspirational story for others?

We would love to hear about it and feature you in an upcoming issue!

Please send your story to editor@inspirehealthmag.com.

Include a few inspirational photos of yourself! is a 29¾-year-old Amanda Hines . ive living in Boston advertising execut

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The day my life changed was SHARES HER JOURNEY TO when I attended my first hot power HEALTH AND SELF-LOVE. yoga class. I was in the process of AFTER OVERCOMING changing gyms and wanted to try POOR SELF-ESTEEM, something different. I was immediately ALICIA IS THRIVING AND enlightened, and it was an instant shift in feeling. I released judgment INSPIRING OTHERS. 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

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WOMEN

$64.95

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xxx Abigail

INSPIRE HEALTH

May § June 2014

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This pretty, refres hing chocolate is perfec t for entertainin g super gorgeous peopl e in a hurry.

60g cacao butter , chopped fine 1 tablespoon rice bran oil 2 tablespoons cashew or hazelnut butter 1 tablespoon raw ¼ cup raw cacao agave powder 1 cup frozen mixed berries and cherri es

a try. We walked into our first class completely terrified. It did not go so great. I discovered that I could not jump. I was weak, barely able to lift the bar. I was also extremely uncoordinated. Basically, I was a complete mess. Running was not an option. When the routine called for running, I walked. Six months later, I was able to use a 24” box for jump ups. I can now jump rope like a champ.

I’m deadlifting185 lbs. I’m working on unassisted kipping pull ups, and I did my first toes to bar recently. I’ve come so far. Now I’m setting new goals for myself.

Perhaps, my biggest achievement in

Nanci with her

new friend, Mr. Barbell!

seeking a healthier lifestyle has been quitting smoking. On November 30, 2013, I kicked the habit. I’m proud to say, 43 days after I quit smoking, I ran my first 5k race. I was actually able to run the entire way, and shocked myself with my time. I never imagined that I would be able to run. When I crossed the finish line, I had the biggest smile on my face! If I can do this, anyone can!

The hardest part is convincing yourself to just get started. But, you really do deserve to be the best you can be!

Women That Inspire

RUN THERAP

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Tasha O’Keefe - London, UK I was first diagno sed with depression when thankful for messa I was 16. ges This diagnosis from people saying I receive came shortly how I’ve after my birthd inspired them ay, which becau was incredibly too struggle with se they difficult. I was put depression. on medication to It’s fulfilling to help know that my My therapist sugge relieve my suffering. exper iences can help sted taking up others fitness as a way make positive to help allevia changes within te my symptoms. At their own lives. this time, I decid Last October, ed start my blog, I ran a half marat Run Therapy (www to hon runtherapy.co.uk) .

Foundation (www for The Blurt as .blurtitout.org), myself motivated. a way to keep a charit y that helps those I enjoy finding and struggling any of us. My intuition was telling sharing inspiring fitness with depression. posts and It was a way for me it had to be done though. After posting my own journe me to fight back y. and overc My ome blog grew to that particular day, my gradual the illness that went from being broke me down I share my journe be my outlet. my weakness transformation to true health started for many so years. Through y to becoming my and healthy living of recovery strength. Even to form. While I was becoming more I wanted to write blogging, I realized it was though with thousands something extrem inspiring article in touch with my thoughts, I was of followers on the health and wellbe s on ely difficult to go through internet. I’m ing as a career in my teenage eliminating unnecessary negativity day in future. I find it years, it made me the bizarre how depre the happy woman by day. I realized I was fine exactly as ssion I am today.”

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 inspirehealthmag.com § #inspirehealthmag by taking a variety of nutrition INSPIRE HEALTH 31 courses. I even started my own website, HealthingYou.com to inspire and help others. I started setting I love this quote; it really empowers me. “Our deepest fear is empowering goals like running my not that we are inadequate. Our deepest fear is that we are first marathon. This wasn’t to lose powerful beyond measure. It is our light, not our darkness, that weight, but to feel boundless inside most frightens us. We ask ourselves, ‘Who am I to be brilliant, and punch fear in the face. I was gorgeous, talented, and fabulous?’ Actually, who are you not to finally understanding the prominence be? You playing small does not serve the world.” and the abundance of nutrition that food straight from the earth has on my well-being.

It wasn’t long until plants became Some of the essential part of my diet. A plantbased diet is now my lifestyle. Today, I Alicia’s delicious feel alive and anxious to express my recipes can be passion for what true health means found in the book, to me from within and through Eat Super nourishment. It’s imperative for all -NATURAL. of us to live a lifestyle that allows us to be the best version of ourselves. inspirehealthmag.c I said it before and I will say it again, om § #inspireh ealthmag you are more than enough. Don’t ever INSPIRE HEALTH 29 allow anyone or anything make you feel otherwise.

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PRODUCTPIC K

a TV 60 days I joined and For the next in my living room fitness personality ed – did , sweated, squatt sweated, lunged couple of ed? The first I mention sweat I questioned my own . weeks were brutal a 40-minute just even lete ability to comp d finding however, I starte el the workout. Soon, d how to chann my groove. I learne strength to do one into anger and hurt so intently I would focus more pushup. completely I that d at-han on the exercise my head telling in voice the drowned out n I had to quit.

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

healthy ctedness that a feeling of conne planet.

“It’s all about the myself, with others, and with our with into your life.” lifestyle gives me, lf brings more love Taking care of yourse ova, New York City, New York — Ksenia Avdul

your story @

on, Ashville

— Lauren Amers

pril 2010, the reality hit me. As I weighed myself on the scale, I found that my weight had crept up so much that I was 3lbs heavier than my 6’1” dad. This was my wakeup call! The only problem was, I knew how to gain weight, but I had no clue how to lose it. The following week, I got an e-mail at work announcing they were providing weight-loss guidance for employees. I immediately replied. I continued with the program on and off for 3 years.

Finally, I hit my goal weight in October 2013. I had shed a whopping 90lbs.

After my weight-loss milestone, I decided I needed to add exercise to my regimen. I joined a gym, and a friend and I decided to give Crossfit

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MODEL CHOCOLAT ~ Frosty Berry E

level of to live healthy. My vity, my what inspires me “Enjoying life is energy, my creati everything: my ally active. health influences ability to be physic mood, and my , North Carolina

BREAKUP I DEVASTATING E, I FOLLOWING A D NOT OVERCOM GYM THOUGHT I COUL RATIONS TO THE SWEAT, TOOK MY FRUST SORROW INTO AND TURNED KOUT AT A TIME. ONE INTENSE WOR

As told by Nanci Revolta - New Orleans, LA

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INSPIRE WOMEN THAT

TEARS, SWEAT,AND STRENGTH

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us what lthmag to show Use #inspirehea

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WHAT INSPIRES ALICIA?

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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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e l t t i L A o A D BIG MAKES DIFFERENCE

by Patricia Danflous

Photography by Todd Walker

DEBORAH SANTANA BRINGS A WORLD OF EXPERIENCE, BLESSING AND COMPASSION TO ENRICH THE LIVES OF WOMEN THROUGHOUT THE WORLD. 20

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“I CREATED A NON-PROFIT TO SERVE THE NEEDS OF WOMEN BECAUSE THE BALANCE OF POWER IN THE WORLD STILL LIES IN THE HANDS OF MEN, OFTEN BYPASSING THE SKILLS, INTELLIGENCE, COMPASSION, LOVE AND GRACE OF THE FEMALE GENDER.

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H

er grandparents planted the seed. Her parents fertilized and protected the soil. Deborah Santana nourished and developed the early growth into a thriving garden of charity and compassion that blossoms perennially. Author, musician, inspirational and motivational speaker, mother, philanthropist, and global traveler, Santana has a passion for people and a commitment to helping women become healthy, educated, and happy.

“I can’t imagine another way of life,” she explains. Just entering her sixties, Santana’s shining silver hair, smooth glowing skin and light, musical voice defy the maturity and wisdom she reflects as she speaks from her San Francisco Bay-side home.

The roots of a giving way of life began at the start of the twentieth century when her grandparents founded a church in Oakland, California focused on love of God and love for His people. Although her mixed-race parents were denied the right to marry in the late 1940s, their lives were filled with love and acceptance of the world around them, sharing those values with their spirited and creative daughter.

“I grew up reading Bible stories, fairytales, parables and poetry,” Santana recalls in a website posting. “Wisdom was imparted from the pages of books and from Sunday school, Girl Scouts, and talks around the kitchen table. Our family had an intention to care for others, which I am so grateful to have learned.”

Married at twenty-two, not an unusually early age for children of the sixties and seventies, Santana began a 33-year marriage to the internationally revered musician Carlos Santana.

As she reflects while discussing her memoir Space Between the Stars: My Journey to an Open Heart, it was a turbulent existence in a loving and mutually supportive marriage.

The feminist culture of the seventies emerged strong emphasizing that women did not need a man to be fulfilled. At the same time, her Christian upbringing taught that a woman was

helpmate to her husband.

Delicately balancing a life in the front row of a celebrity’s spotlight and maintaining her own individuality, Santana managed a vegetarian restaurant, taught medication classes, studied Spanish and creative writing and spent many hours answering fan mail.

Motherhood brought in a period of volunteerism in schools, fund-raising and of course, the joys of chaperoning field trips. Continually guiding her children to respect individuality, Santana became one of the “Super Women” of her generation. She invested in real estate, directed the Santana Corporation, sat on a non-profit board, and established the Milagro Foundation with her husband, while partnering with him on career moves.

With the founding of her selfinitiated Do A Little Foundation in 2008 however, Santana humbly stepped into the spotlight as an individual. Respecting the blessings of both heritage and marriage, it was time to bring her own philosophy from front row to center stage.

“I’ve always tried to help people,” she explains the decision to form a foundation focused on women.

“Raised in the sixties, you learn not to leave anyone behind; to take care of everyone. Can you imagine growing up in San Francisco in the sixties and seventies – you had the Black Panthers and those issues while the flower children were doing yoga outdoors?

“I created a non-profit to serve the needs of women because the balance of power in the world still lies in the hands of men, often bypassing

DEBORAH SANTANA Biography Deborah Santana is an author, philanthropist, advocate for peace and social justice, and mother of three extremely loved children. Her first memoir, Space Between The Stars: My Journey to an Open Heart, was published in March 2005.

Santana is founder of Do A Little, a donor-advised fund at the San Francisco Foundation that supports women and girls in the areas of health, education and happiness.

She has received many awards, supports varied organizations, and has traveled widely, encountering everyone from Nelson Mandela to young school girls in Kenya.

Santana believes life is to be lived with integrity, compassion and love. She tells her personal stories to share her strength and encourage others on the journey.

For more information visit: www.deborahsantana.com or contact info@deborahsantana.com

DISTINCTIONS

 Published Works 2005 Space Between The Stars: My Journey to an Open Heart  Anthology Contributions 2012 Life Moments for Women 2012 Nothing But the Truth So Help Me God 2006 Tutu As I Know Him: On a Personal Note  Documentaries Produced 2012 School of My Dreams 2010 Girls of Daraja 2006 The Road to Ingwavuma  Recognitions - Board Member, Artists for a New South Africa (ANSA), Los Angeles - Board Member, Museum of the African Diaspora (MoAD), San Francisco - Founding Donor, Smithsonian National Museum of African American History and Culture, Washington, D.C. 2012 Women’s eNews 21 Leaders for the 21st Century Award 2010 Bay Area Blacks in Philanthropy Catalyst Award 2007 Mills College Distinguished Achievement Award 2007 Marin County Women’s Hall of Fame 2006 Martin Luther King, Jr. Humanitarian Award in Marin County 2004 YOUTHAIDS honor for her family’s work with AIDS in Africa 2004 Women of Distrinction Award Founder Region Soroptomist International of the Americas 2000 UCLA César E. Chávez Spirit Award

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Deborah Santana visits with the young women of Darajah Academy.

the skills, intelligence, compassion, love and grace of the female gender,” she states. Encouraging women to grow in whatever ways bring happiness and peace, her inspiration in naming the foundation Do A Little, comes from a quote by Reverend Desmond M. Tutu, “Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world.”

Do A Little currently funds more than 30 organizations and has helped more than 50 over the past six years.

Santana limits her fund-raising efforts however to two primary projects – the Darajah Academy, a boarding school for high school girls in Kenya, and the Museum of African Dispora in San Francisco. “I try to be consistent and constant with the groups I help,” she explains.There are so many around the world who need help, but I am seeing so much good in the world.There are so many people working together to care.

“I am always grateful to be able to help. We are paying rent on Earth by giving to others. It is my personal gratitude and personal joy to be able to give. All of us want the same thing.

The Dalai Lama says ‘no one wants to suffer. We all want to be happy’.

“I am blessed,” Santana says with humility. “I have made mistakes, but I choose to learn every second that I am here.”

Recognizing her privilege of direct learning from the Dalai Lama, and a personal guru, Santana brings all her experiences from a six-year old at the kitchen table to more recent travels in Africa to not only grow her foundation but also inspire others to reach out.

One of her proudest accomplishments is not what she has accomplished in the Darajah Academy, but the work of one of her volunteers from UCLA who was so moved by the needs of the children, he stayed in Kenya to form a program for the wandering and neglected street kids.

Taking time to reflect and mediate is an essential element of life, she advises other women. “I start my day off in my soul and in silence before I open the door and go out.”

Mediating daily since she was 21, Santana also incorporates the yoga she began as a teenager in classes with her mother into her day. Her diet is California-style, healthy choices including salmon and chicken with no red meat.

Free time, a precious commodity for a multi-tasking female, is spent in hiking, visiting museums, reading and dinner with friends. “One of my favorite activities is visiting independent book stores to hear different authors read and discuss their works,” she adds.

“It is such a rich world, there are so many things to explore.”

A constant student, Santana is in her final classes to obtain a Master’s degree in Woman’s Spirituality at the California Institute of Integral Studies. Her final projects before graduation include an intense study of the Dalai Lama’s teachings and filming a documentary about women’s spirituality. No surprise – she will be donating the documentary to CIIS to promote the program and encourage other women. She’s also working on another book showcasing the good works of others throughout the world.

Connect with us to learn how to win a free copy of Deborah Santana’s Space Between the Stars!

inspirehealthmag.com facebook.com/inspirehealthmag instagram.com/inspirehealthmag twitter.com/inspirehealth_ pinterest.com/ihmagazine

For inspiration, for more information on Deborah Santana, Do A Little and how you can help, visit www.doalittle.org.

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wellness

Beat the CHILL with these HERBAL COLD and FLU DEFENSES

by Michael Kabel WINTER’S CHILL BRINGS THE WARMTH OF THE HOLIDAYS – BUT IT ALSO BRINGS THE ACHES, PAINS, AND OTHER DISCOMFORTS OF COLD AND FLU SEASON. HERBAL AND ORGANIC HEALING EXPERTS POINT TO THESE THREE NATURAL TREATMENTS AS SOME OF THE BODY’S BEST DEFENSES AGAINST SEASONAL DISCOMFORT. GOLDENSEAL – This bittertasting member of the buttercup family is probably best known for its anti-microbial benefits, both taken as a tablet and when used as natural sanitizer. Its active ingredient, berberine, is regarded as a natural enemy of bacteria and fungi. The goldenseal berry is also prized for its anti-catarrhal benefits such as alleviating mucus and sinus congestion.

It can also help reduce hay fever and soothe runny noses.

It is also used as as a laxative, a digestive aid, and to ease menstrual pain and to treat urinary tract infections. Goldenseal is usually taken in tablet form.

ELDERBERRY – Sometimes called sambucus or elder, this fruit of the perennial elder plant is used to treat common allergies. Studies show it’s also effective in combating a range of flu symptoms including headache, sore muscles, and coughing. One report shows that consistent use cuts the flu’s lifespan in half. Additional

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evidence inidcates that the berry might be useful in fighting both the swine flu (H1N1) and more severe respiratory illnesses such as bronchitis.

Though taken safely as a syrup or lozenge, elderberries should never be consumed raw as serious health risks can occur. Elderberry tablets are often taken in conjunction with zinc supplements for added immune system support.

ECHINACEA – The coneflower daisy that grows throughout America is probably also its most famous illness-fighting herb – and probably the most misunderstood. Though millions of patients take it to prevent common cold symptoms, research demonstrates its active ingredients work to help the body treat the effects of a cold more than prevent them.

Besides colds, Echinacea is commonly used to treat similar issues such as the flu and streptococcus infections. It’s sold as a tablet and found in teas and juices.

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Style Whitney Alexandra

Photography: Nick DuPlessis

Model Erica Kern with Ford Robert Black model agency

Clothing: CarolesCouture.com

Hair & Makeup: Malissa Ramer

fashion

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Tis’ the SEASON! …

Make it glamorous!

By: Whitney Alexandra

O

ne of the most enchanting times of the year is upon us. With your calendar filling up for holiday parties and events to attend, it is not only a must to be glamorous but desirable and fun to look glamorous. No need to stress about your holiday party wardrobe options…here are some quick tips to bring out the glamorous woman in you this holiday season!

Whitney’s Fit Fashion Find:

Heading out for a night on the town to celebrate the holidays? Try a knee length or shorter A-Line black dress. Find a fabric with texture such as lace or fringe to give your look a flirty meets classy look. Accessorize with fun fashion necklace, bracelet or earrings to add some extra glamour to your look.

Pair with an ankle cuff heel or keep it classic with a black pump heel.

Whitney Ale xandra

Keep it stunningly simple! A fulllength cocktail dress might seem too much for a holiday party or perceived that it will cost a pretty penny and should be worn only to black tie events. NEWS FLASH! Both of these perceptions are FALSE! Purchasing a classic long cocktail dress for a very reasonable price is simple if you try shopping brands such as ABS by Allen Schwartz where you will find stunning

looks for an affordable price. Style your hair with loose wavy curls and keep your makeup looking natural. For shorter hair, try combing it back to give a sleek, high style look.You will be the talk of the party!

The struggle to stay fit in the winter can be a challenge due to the frigid cold weather outside. Stay motivated and keep warm with the Nike Miler Long-Sleeve running shirt.

Pick up a few on Nike.com or at your local Nike store.This long sleeve shirt “wicks” the perspiration away from the skin and helps you to stay dry while working out. Available in a variety of cool colors … these shirts are a must-have winter workout addition to your wardrobe.

Tag us in your fashion find photos! #inspirehealthmag inspirehealthmag.com § #inspirehealthmag

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INSPIRING IDEAS

GIFT A

By Maureen Sangiorgio

ccording to scripture, “Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.” Hah! Maybe not THIS time of year! Between all the extra shopping, planning, and holiday events to attend, it’s pretty difficult to remain a cheerful giver. Relax – there’s plenty of time to put together these quick and easy gifts from the heart for the special loved ones in your life.

Personalized Herb Garden Fresh herbs are a healthy way to flavor foods without adding fat. Pick up several small ceramic pots at your local garden center and paint them in the recipient’s favorite color, pattern, or theme to match their kitchen.

You can also hand-paint a line from a favorite poem of theirs across the pots. Plant with fresh herbs such as basil, rosemary, and thyme.

Handmade Lavender Soap Lavender is calming – the perfect gift to give during the stressful holiday season.

Combine three cups glycerin soap base (available at local craft stores, pharmacy, or online), ¼ cup lavender flowers, and 1 1/2 teaspoons of lavender oil. Combine all ingredients in a double boiler until the base is melted. Heat on low for ten minutes.

Pour liquid into molds and let stay overnight to harden. Stack several bars and tie with purple ribbon.

Personalized Glass Block Pick up a glass block (with an opening) at your local craft store. Insert a special framed picture appropriate for the recipient, and fill with polished river rock up to the base of the frame. For example, if you are giving the gift to your parents, look for a block etched with “Family” on the front, and insert a family picture inside.

Healthy Gift Basket Assemble the following in a gift basket: An immersion blender, a healthy, low-fat, or guilt-free cookbook, and a holiday-themed kitchen towel, oven mitts,

or apron. Immersion blenders are great for making healthy soups and smoothies in a flash. Be sure to include a nice bottle of red wine – after all, red wine is healthy!

Eat Super-Natural by Christina Leidenheimer. A healthy cookbook is a great addition to everyone’s kitchen. “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.”

Pre-order your copy today at inspirehealthmag.com Mocubo board This unique cutting board has built-in storage compartments underneath so you can chop fresh veggies for a healthy stir-fry.The Mocubo also helps you save time during the hectic holiday season because you don’t have to clean dirty dishes to hold what you just chopped. The compartments store neatly under the board, saving room on a kitchen counter.

Made out of bamboo, the board has rubber feet so it won’t move around. It comes in two sizes. inspirehealthmag.com § #inspirehealthmag

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healthy recipe

P o t a t o y m a e Cr Soup WHAT YOU NEED  3 cups of vegetable broth  1 cup of water  10 medium red potatoes (peeled and chopped)  1 small yellow squash (chopped, about 1 cup)  1 celery stalk (chopped)  1 banana pepper (seeds removed, chopped)  ¼ cup sweet onion (thinly chopped)  2 Tbsp. vegan butter  2 Tbsp. minced fresh thyme  1 tsp. Pink Himalayan salt  ½ tsp. fresh ground black pepper PREPARATION: 1. Peel, rinse, and chop potatoes. Place potatoes in a large pot. Add enough cold water to cover the potatoes by 2 inches.

Boil on high for 3040 minutes. Pierce potatoes with fork to check for doneness.

2. Wash, peel, and chop squash, celery, banana pepper, and onion.

3. Measure and prepare herbs,

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seasonings and all other ingredients.

WHIP IT UP: 1. When potatoes are almost done, use a large sauté pan over medium heat to sauté onions, celery, and banana pepper in butter.

Sauté for 5-7 minutes, or until veggies are translucent.

2. Once potatoes are cooked, drain the water and put pot back on lowmedium heat. Add the sautéed onions, celery, and banana peppers to the pot.

Add all seasonings, vegetable broth, and water. Simmer for 15-20 minutes.

3. Garnish with fresh chopped thyme. Serve and enjoy.

YIELDS: 6-8 servings.

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weight loss

Go Ahead INDULGE (a little) I

By: Robyn Lorando, RD, LDN

T’S THAT TIME OF YEAR WHEN SWEETS FLOOD THE BREAK ROOMS AND PARTIES CONSUME YOUR WEEKENDS. DURING THE HOLIDAY SEASON, THE AVERAGE PERSON GAINS ONE TO TWO POUNDS. WHILE THIS MAY NOT SEEM LIKE MUCH, MOST DO NOT LOSE THE WEIGHT IN JANUARY, ONLY CONTRIBUTING TO THE WEIGHT GAIN THAT HAPPENS OVER TIME FOR MANY ADULTS. THE GOOD NEWS IS THAT HOLIDAY WEIGHT GAIN CAN BE AVOIDED; JUST FOLLOW THESE SIMPLE GUIDELINES TO GET YOU THROUGH THE SEASON. Enjoy social gatherings, but stick to your healthy routine between parties. Don’t skip meals, have healthy snacks often and make time for exercise. If you can’t fit 30 minutes of exercise into your day, do something whenever you can. Take 10 minute walks throughout the day, use the stairs instead of the elevator, skip the online shopping and instead brave the crowds while burning 10 times more calories in the process.

It is a common strategy to go all day without eating to make up for the calories you plan to consume at a party that evening. The problem is that you arrive starving, everything looks tempting, and you will likely eat more in a few hours than you would have eaten all day. A better plan is to have light meals throughout the day and a small snack before you go to curb your appetite. Instead of grazing all night, make one plate with small tastes of your favorite dishes and fill the rest with salad or vegetables.

Calories from alcohol can add up faster than food. While all alcohol contains calories, some choices are worse than others. Just eight ounces of eggnog will cost you about 300 calories. If you are going to drink this holiday season, go for a

glass of wine or a spritzer and consume in moderation. If you are not an alcohol drinker, go for something calorie-free such as sparkling water with lemon or lime.

Remember that the holidays are a time for celebration and spending time with friends and family. If your plan doesn’t go exactly as expected, that’s okay; just use that as your motivation to start off right in the New Year.

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Community

RESOURCE DIRECTORY

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adventure

FIND AN INNER WARMTH FOR THE HOLIDAYS

I

r e e t n u l Vo By: Michael Kabel

T’S ALMOST CLICHÉ TO HEAR PEOPLE SAY THE HOLIDAYS ARE A TIME TO “GIVE SOMETHING BACK.” YET IT’S EXACTLY THIS TIME OF YEAR WHEN WINTRY WEATHER CONDITIONS AND ECONOMIC PRESSURES PUT THE GREATEST STRAIN ON CHARITIES, NONPROFITS, AND OTHER PUBLIC-GOOD ORGANIZATIONS. IT’S THE TIME WHEN THESE GROUPS CAN USE THE HELP OF VOLUNTEERS THE MOST. The Red Cross – the international flagship of relief organizations, the Red Cross offers a variety of opportunities for holiday volunteerism. The Holiday Mail for Heroes Campaign, provides personal thank you messages to American service personnel stationed overseas.

The holidays are also the time when blood and plasma donations are needed the most. The Red Cross hosts thousands of blood donation drives nationwide that need staff and

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donor recruiters.

Habitat for Humanity – The trip home is the centerpiece of any holiday season, and Habitat for Humanity creates homes for the less fortunate across the United States.

In many cases volunteer groups from companies, churches, and other organizations work together on a specific construction project in a oneday build.

A list of local projects and volunteer openings is maintained on the organization’s website. Plan to make reservations to help several weeks in advance.

Food Banks and Food Delivery - Getting meals to the elderly, the homebound, and the disabled takes on new levels of challenge during cold and icy weather conditions. At the same time, food banks’ holiday food drives require

additional volunteer support as demand for supplies skyrockets.

Giving your time at food banks, in soup kitchens, and with meal delivery services helps you help others enjoy a holiday meal they might not otherwise receive. Donate food or donate your time in cataloguing and inventorying food and supplies.

Nursing Homes – Every year thousands of elderly nursing home residents spend the holidays by themselves. Giving only a few hours of your time can help them feel better about the holidays and provide hope for the New Year.

Contact your area nursing homes for volunteer guidelines.

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BuiYouldr Bones NATURAL DEFENSES AGAINST OSTEOPOROSIS

By Sidney Stevens

L

OSS OF HEIGHT, STOOPED POSTURE AND INCREASED RISK OF BONE FRACTURES MAY SEEM LIKE A NORMAL PART OF AGING. BUT THESE ARE ALL SYMPTOMS OF OSTEOPOROSIS, A DEBILITATING DISEASE THAT CAUSES DETERIORATION OF BONE TISSUE AND LOSS OF BONE MASS.THE GOOD NEWS IS THAT THIS DEGENERATIVE CONDITION MAY BE PREVENTABLE WITH BONE-BUILDING NUTRITION, EXERCISE AND HEALTHY LIFESTYLE HABITS. Because osteoporosis often develops silently for years before it shows up (typically as a bone fracture in women over 50), it’s important to focus on bone health throughout your life—the earlier the better. Here are some natural ways to keep bones healthy and strong for a lifetime.

Eat a bone-friendly diet. Studies show that lack of calcium over time leads to bone loss and a greater risk of fractures. Be sure to add plenty of calcium-rich foods at mealtimes.To help your body absorb and use calcium, include foods with vitamin D, magnesium and vitamin K. If you can’t get everything you need from food, consider

taking a daily supplement containing these vitamins and minerals.

Go with gravity during workouts. Weight-bearing exercises help build bone mass and maintain it at any age.Try strength training, racquet sports, walking, posture and stretching exercises, running, golf, dancing or any activity where your feet and legs support your full

weight. Exercise for at least 30 minutes a few times a week.

Stop smoking and don’t overdo alcohol. Smokers absorb less calcium from their diet (not to mention the harm they do to their lungs and heart). So do those who consume too much alcohol on a regular basis.Throw away your cigarette pack and drink in moderation.

FOOD for strong bones Calcium-rich foods: low-fat dairy (milk, yogurt, cheese); sardines/salmon.

For lactose intolerant individuals or vegans: soy foods (tofu, soy milk, soy nuts); dark green leafy vegetables (especially spinach, collard greens, kale, and broccoli); beans; calcium-fortified orange juice.

Vitamin D-rich foods: mackerel and other oily fish; eggs; vitamin D-fortified dairy and cereal.

For vegans: sunlight, mushrooms.

Vitamin K-rich foods: green, leafy vegetables (especially Kale).

Magnesium-rich foods: nuts (especially almonds and cashews); spinach; seeds (particularly pumpkin and sesame seeds); dark, leafy greens (especially spinach and Swiss chard).

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Get Inspired!

“All our dreams can come true, if we have the courage to pursue them.”

-- Walt Disney

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