Inspire Health Magazine Issue 22

INSPIRE

Mind, Body & Spirit for Women

GO GREEN

6

MOVES

AT HOME

Top 5 Foods to Detox Your Body

STAND UP! SITTING IS THE NEW SMOKING

TO STRENGTHEN YOUR SPINE

DARYL HANNAH Simple Living Fuels Her Environmental Passion inspirehealthmag.com ยง #inspirehealthmag

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contents issue 22  2016

5 SUPER FOOD

Nutritional Yeast

7 FEATURE

Sitting is the New Smoking

8 NATURAL BEAUTY The Best Homemade Deaodorant

9 HEALTHY MIND

Spring Cleaning of the Mind

10 EXERCISE

Straighten Up! Exercises to Support Spinal Health

ON OUR COVER DARYL HANNAH ON ENVIRONMENTAL ACTIVISM AND GREEN LIVING

14 WEIGHT LOSS

Cleansing for Weight Loss

16 WELLNESS

Energize Your Body with Deep Breathing

18 EAT FRESH

Celebrate Spring with Fresh Green Herbs

34 DISCOVER

5 Simple Ways to Go Green at Home

21 WOMEN WHO INSPIRE Alexandra Ernst Nurtures Change with Bracelets

24 COVER STORY

Simple Living Fuels Daryl Hannah’s Environmental Passion

28 PET THERAPY

Pets Love the Earth, Too

30 FASHION Synergy Organic Clothing 32 MIGHTY KIDS

Find Your Child's Inner Sport

36 LONGEVITY

Relaxation for Fibromyalgia

40 ADVENTURE

Breakfast Smoothie Challenge: Are YOU Up for It?

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14 WEIGHT LOSS

Cleansing for Weight Loss

yeast

super food

Nutritional

Y

By Alexis Weilbaecher, RD

ou may have heard of nutritional yeast, or even tried it, but what exactly are the benefits of this food product? Nutritional yeast is derived from a strain of yeast called Saccharomyces cerevisiae, which comes from sugar cane or beet molasses. The yellow flaky appearance is produced through the heat treat-

ment process. Although the name may seem unappealing, nutritional yeast is a quick, easy and delicious way to add extra nutritional value to your meal.

Think of nutritional yeast as being a healthier “cheese-like” substitute.

This flaky product has a cheesy, nutty flavor that won’t disappoint your taste buds.

Anyone can benefit

from adding nutritional yeast into their daily meal plan, but especially vegetarians or vegans (those who need more animal-based protein and B vitamins). Nutritional yeast is a complete protein, providing 18 amino acids, nine of which are essential amino acids that your body cannot produce. Just two tablespoons provide only 50 calories, 5 grams of

carbohydrates, 4 grams of dietary fiber, 0 grams of sugar, 8 grams of protein and 130 percent B12 (B12 is a vitamin typically found in animal-based foods, such as red meat and eggs). If you don’t consume much of these nutrients, nutritional yeast would be a great alternative. You can find it at any health food store as well as some grocery stores.

Easy ways to add nutritional yeast into your daily routine:

Make cheese toast: Grab a slice of 100 percent whole wheat or whole grain bread, spread 1 tablespoon vegan Earth Balance Spread (or spread of choice), and sprinkle 2 tablespoons of nutritional yeast for that extra kick.

If you’re not a fan and want to minimize the taste, you can add a couple of tablespoons into a homemade smoothie.

Nutritional Sprinkle a couple of tablespoons onto your salad, oatmeal or popcorn.

yeast

Trying to eat more veggies?

Add some on top of a vegetable medley.

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editor’s letter

Green

Welcome to the green issue of Inspire Health! Green symbolizes nature, life and renewal. This issue is all about living a natural, eco-friendly lifestyle and taking a closer look at your lifestyle to see where you can make a greater environmental impact.

Show Mother Earth some love by incorporating simple eco-friendly practices into your daily life. Go green at home by conserving water and energy.

Take shorter showers, turn the faucet off while brushing your teeth and turn the lights out when you leave a room. Walk or bike to work if you live close.

Purchase locally grown products and bring reusable bags to the grocery.

Remember, you CAN make a difference in the world. As primatologist Jane Goodall once said, “One individual cannot possibly make a difference, alone. It is individual efforts, collectively, that makes a noticeable difference — all the difference in the world!”

CREDITS

Caitlin Watzke, Editor 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.

Find us online!

www.inspirehealthmag.com INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Editor CAITLIN WATZKE

Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Graphic Design GABBI MORAN Digital & Marketing NEAL BOYD Print Production DEBBIE WELDON Sales National Sales CHARLOTTE V. MORRIS National Sales VIVIAN DUGAS National Sales KELLY SMITH National Sales LAUREN CALVE'

© 2015 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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feature

Sitting

is the New Smoking

By Caitlin Watzke

T

he average American sits for 12 to 15 hours a day.

That’s four to five times longer than we should be sitting, according to research showing that excessive sitting has negative health effects, even for people who exercise regularly.

“This sitting that we all do is like a common meeting point for quite a lot of chronic disease,” says Dr. James Levine, Director of Obesity Solutions at Mayo Clinic and Arizona State University and author of the book

an hour, you have been sitting too long.”

Start by setting a timer for 50 minutes or using the ring of the telephone as a reminder to stand up and move around.

Ask if your meetings can be held while walking. Dr. Levine says walk-and-talk meetings are becoming more mainstream as big companies create active opportunities for their employees. At its 2013 Annual Meeting, the American Medical Association adopted a policy that encouraged employers to offer fitness balls and standing workstations.

“This is coming to an office near you,” Dr. Levine predicts.

Get Up! Why Your Chair is Killing You and What You Can Do About It. Dr. Levine points to a recent analysis that links excessive sitting with 34 chronic diseases, including diabetes, high blood pressure and congestive heart failure. Sitting is also associated with issues like back pain, bad posture, depression, low productivity and even breast cancer.

What to do about it Dr. Levine says the solution isn’t going to be a few tips or tricks — it’s going to require planning, individual responsibility and the creation of a culture of movement both at home and work.

“The default needs to be up and moving instead of sitting and slouching,” he advises. “If you have been sitting for

So stand up and get moving!

“We need to create this culture. The default needs to be up and moving instead of sitting and slouching.”

- Dr. James Levine Get Up! Why Your Chair is Killing You and What You Can Do About It by James A. Levine, MD, St. Martin's Griffin (July 2014), $17.99

Sitting by the numbers

94%

female participants’ likelihood of dying

during an American Cancer Society study (1993-2006) if they were inactive and sat longer than 6 hours a day compared with those who were active and sat less than 3 hours a day Source: American Cancer Society

2 years

the time you could add to your life by sitting for less than 3 hours a day Source: Dr. Peter T. Katzmarzyk, BMJ Open

500 calories

the number of additional calories you could burn per day with activities like walk-and-talk meetings, walking during lunch and doing housework while standing Source: Dr. James Levine inspirehealthmag.com § #inspirehealthmag

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natural beauty

The Best DIY

Deodorant

By Whitney Alexandra

Practically anything you buy over the counter these days contains some sort of chemical or ingredient that is harmful to your body or mental health. One essential item that is overlooked and used daily is your antiperspirant.Two of the active ingredients often found in deodorant are aluminum chlorohydrate and aluminum zirconium trichlorohydrex gly, which have been linked to Alzheimer’s disease. Although natural deodorants are available over the counter as an alternative, sometimes they do not work very well. For some, natural deodorants don’t shield body odors and must be reapplied every few hours to be somewhat effective.

Try this homemade deodorant recipe that has proven to have great results.

Instructions: INGREDIENTS • Coconut oil • Baking soda • Arrowroot powder (cornstarch also works if you don't have arrowroot) • Optional: a few drops of essential oil, such as lavender, rosemary, tea tree, coriander, jasmine or clary sage, for a more aromatic and pleasing scent •A tight lid jar or airtight container to store it in PREPARATION  Place 3 tablespoons coconut oil in a glass jar, and put the jar in a bowl of hot water until the oil melts.

 Pour the melted coconut oil into a bowl.  Add 2 tablespoons baking soda. Add 2 tablespoons arrowroot powder (or cornstarch if you don't have arrowroot).  Optional: Add a few drops of essential oil if desired.  Mix well.  Place the mixture in a bowl, cover and let it cool.

Once it’s cool, the mixture will harden. Remember to keep it in a cool, dry place.

If you want to ensure that the deodorant doesn’t separate, you can add 2 tablespoons beeswax or shea butter to the mix. Carnauba wax is even better!

Simply apply with your fingers to your underarms.

If you wish, you can pack the mixture into an old deodorant container, but make sure to keep it cool so it doesn't melt.

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Note: Be sure to store it in a cool, dry place. This concoction can separate and melt if it’s stored in a warm place, yet the refrigerator makes it too hard.

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SPRING

CLEAN Your Mind

Defeating self-talk

healthy mind Old negative habits

Negative thoughts about others

Beliefs that don t help you succeed

By Ryan C. Lowe Spring is the time for renewal. It’s getting warmer and the trees are starting to bloom. It’s time for spring cleaning. Have you ever thought of cleaning your mind as well?

FIRST, GAIN SOME SPACE. When you clean your house, first you need to get enough room to move around and see what needs to be cleaned. To do this mentally, simply find a quiet place to relax and take three breaths. Breathe in and hold it as long as it is comfortable, then breathe out and hold it as long as it is comfortable.

You should start to relax and feel clear.

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What exactly are we cleaning up here? Let’s take a look at what “mental dirt” is made of: PICK THE ROOM YOU WANT TO CLEAN. Now that you have some free space in your mind, think about what you’d like to get rid of. There could be quite a few things. Don’t fret, and take it slow. Pick one bad habit or persistent negative thought at a time and stick with working on it until you’re satisfied, then move to the next one.

NOW, GET TO WORK! Once you have some knowledge, it needs to be applied with as much intensity as a good spring cleaning. Of course, what exact technique you’ll use will vary depending on what you chose. Here is a good general purpose one to try. Get a watch with a timer on it and set it to beep every 20 minutes. Every

time you hear the beep, say to yourself “I can” and watch what happens in your mind.

IS IT CLEAN YET? Unfortunately, our minds can take a little longer to clean than our basements. You should give any technique that you try a good 30 days to take effect before trying something else or switching topics. Even if you feel like you got rid of some mental dirt quickly, it’s good to make sure that it is all gone. This will reinforce the good habits that you’re cultivating.

Keep at it! Your mental house is a lot bigger than your physical one, but it can be cleaned. Slow and steady really wins the race when it comes to mental dirt.

RYAN C. LOWE is a motivational keynote speaker, trainer and author of the book Get Off Your Attitude. He works with organizations that want to motivate their team members with principles that will help create a positive culture and mindset to achieve excellence. www.getoffyourattitude.com info@getoffyourattitude.com | (888) 669-4011 inspirehealthmag.com § #inspirehealthmag

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By: Tami Charbonnet | Photos: Milestone Photography | Model: Nikki Carter

exercise

STRAIGHTEN

UP!

EXERCISES TO SUPPORT SPINAL HEALTH Spinal health must be respected. The spine directly links human brain and body function to physical movement.

Your spine and spinal cord endure massive impact from daily activities like working at a desk, driving a vehicle, running after your children or lifting heavy objects. Strengthening, lifting and stretching the muscle groups that support your spine is necessary for basic comfort, physical function and chronic injury prevention.

Try these non-impact exercises to improve your balance, strengthen your core and support spinal health. If you are up for a challenge, try our Inspire Health Bonus Move.

DO NOT attempt ANY movement if you have questions concerning pain.

ALWAYS consult a physician before performing exercises.

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1. WARRIOR II • Stand with feet grounded wide outside of hips.

• Anchor left heel into ground, straighten left leg and engage quadriceps.

Push weight into left heel.

• Bend right knee directly over right ankle. Sink low into hips.

• Lift arms in a straight line from fingertip to fingertip.

• Brace core, straighten spine and tuck chin in.

• Hold for 5 deep breaths and release.

• Repeat right then left, sinking deeper with each pose.

Advanced Option • From Warrior II, lift back heel and rotate body into Warrior I and back to Extended Warrior. Hold for 5 breaths. Repeat sequence from Warrior II.

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2. UPWARD DOG • Press hips into the floor or mat. Press palms into floor.

• Lift body off mat, eyes gazed to sky.

• Lift ribs up, opening chest and lengthening through spine to stretch deep muscles.

3. SEATED TWIST • Rest deeply onto sit bones.

• Cross right heel over left knee and rotate body to right side.

• Extend left arm over right knee and rotate from spine, eyes gazed to back shoulder.

• Feel a powerful release of energy by taking 5 deep breaths.

Repeat left.

4 3

5. DANCER’S POSE • Turn left arm outward with palm facing away from torso.

• Hold onto left foot.

Press thumb against sole of foot.

• Inhale, lift left leg up, and bring thigh parallel to floor. *Focus on an object that is not moving, and hold as long as you can.

Release and repeat on the second side for the same length of time.

4. BOW POSE • Relax onto stomach.

• Reach hands back and take hold of one ankle. If you can reach for both, you have advanced.

• Lift ribs and legs up off floor simultaneously.

• Hold for 5 deep breaths and release. Repeat 5 reps.

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exercise BONUS MOVE:

BIRD POSE CHALLENGE • Stand up straight and place heels outside of hips. Standing strong, bend knees and drop into a deep Hindi squat.

• Be sure both heels are firmly anchored to the ground.

• Place palms to ground beneath shoulders; lift chest and brace back and core.

• Bend elbows deeply, engage core muscles and lift body into bird pose.

Hold for 20 seconds.

Try conquering Bird Pose and send photos to editor@ inspirehealthmag. com for us to share on our Facebook page!

*This exercise is advanced and takes practice. Your core muscles must be strong to support your spine.

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weight loss

CLEANSING

for Weight Loss

By Tami Charbonnet “To cleanse or not to cleanse” is an increasingly trendy question asked by women searching for the ultimate key to weight loss and increased energy. The answer: cleanse!

What is your plan when inevitable temptations arise?

Following strict dietary restrictions of a cleanse may help you lose weight.

However, adding back restricted toxins may lead to metabolic confusion and extreme frustration as you quickly return to your pre-cleansing weight.

Cleansing is a motivating experience, and it is a healthy way to detoxify your body. But, before you cleanse for weight loss, be sure to make a plan or schedule an appointment with a registered dietitian.

However, be aware that ridding your body of toxins such as caffeine, alcohol, nicotine, processed food and animal products is only a baby step toward long-term weight loss.

In order to lose weight and keep it off permanently, you must decide to change your overall lifestyle – permanently.

Both before and during your cleanse, implement serious long-term goals.

Make a list. Start a journal.

What is your focus? Are you determined? Why do you want to lose weight?

Start your day drinking water with freshly squeezed lemon and peel.

In a study from the Journal of the National Cancer Institute, participants who consumed the most vitamin E – about 15 almonds per day – showed a 40 percent lower risk than those who consumed less.

Top 5 detoxifying items for daily cleansing

1

White tea

the ultimate fat blocker

2

Collard greens

fight high cholesterol

3

Wild salmon

aids in healthy blood flow and rich in antiinflammatory omega-3

4

Citrus

rich in antioxidants that help flush out toxins

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rich in vitamin E, which is linked to a decreased risk of liver cancer

The best detoxifying cleanses to jump-start weight loss:  Candice Kumai’s Clean, Green, Healthy and Lean for Life: htwww.candicekumai.com  On Juice™ Vitally Healthy: onjuice.com

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March § April 2016

Almonds

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wellness BENEFITS OF DEEP BREATHING INCLUDE:

Energize Your Body with

DEEP BREATHING

By Patricia Danflous

It’s spring. Enjoy life.

Stop and smell the roses – or just take time to use your nose, mouth and lungs for cleansing and wellness.

Deep breathing is known to lower blood pressure and release stress, along with numerous other healthy benefits.

Clinical hypnotherapist Bonnie Miller explains that deep breathing cleans blood as it removes carbon dioxide from the body and increases oxygen levels.

“Remember that saying ‘out with the old, in with the new?’ As we breathe out the old air and take in new, fresh oxygen, we are regenerating our bodies, contributing to a better state of physical and mental well-being,” she says.

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THE TECHNIQUE The emphasis is on breathing deeply into the abdomen, not just the chest.

Respiratory experts advise that deep breathing should be slow, deep and in through the nose, not the mouth.

Breathe in slowly; use your diaphragm to circulate oxygen throughout the lungs. Next, exhale slowly, pushing air out of your lungs. Exhaling should last twice as long as inhaling.

Some find that breathing out with pursed lips works best, while others place their hands on their stomachs to feel the rise and fall of breathing in and out.

“Deep breathing is not something we can just start to do,” Miller emphasizes.

“The technique takes some practice – try it several times a day when you are relaxed and have the time to focus.”

 Releasing stress and anxiety  Regulating weight  Relieving pain  Increasing energy  Increasing cardiovascular activity  Lowering blood pressure  Improving posture  Improving digestion  Improving sleep patterns

Air is free.

Start deep breathing today.

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eat fresh

By Tami Charbonnet

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FRESH PESTO INGREDIENTS:  2 cups fresh basil leaves  1 clove fresh garlic  1/4 cup pine nuts or almonds  1/8 cup cold pressed olive oil DIRECTIONS: Blend all ingredients on high in a food processor until smooth. *Serve over fresh sliced tomatoes for a simple hors d’oeuvre, or spread inside a panini with tomatoes and spring veggies. *Divide pesto into small glass containers and freeze for future use.

Using fresh spring herbs rather than dried or processed seasonings is a simple way to add nutrient density to daily meals. Fresh herbs like cilantro, parsley, oregano, thyme, basil, chives and rosemary are abundant at local farmers markets in spring, and they are also easy to plant in a garden or outdoor pots and hanging planters. Consumption of fresh spring herbs has health benefits far beyond simply adding flavor to food.

CILANTRO: Cilantro is packed with phytonutrients and antioxidants. It is a great source of dietary fiber, iron, magnesium and manganese. Cilantro is rich in antioxidants that are effective at fighting free radicals.

PARSLEY: Parsley is high in vitamins C and A, which are known to strengthen the body’s immune system. Vitamin C is necessary for collagen, the main structural protein found in connective tissue. This nutrient will also aid in the body’s ability to repair wounds and maintain healthy bones and teeth.

OREGANO AND THYME: Oregano and thyme are fiber dense. Fiber increases the bulk of stool and stimulates peristaltic motion, which moves food through the digestive tract efficiently.

Eating fiber-rich plants allows the food you consume to detox the body.

BASIL: The George Mateljan Foundation found that basil is a great source of vitamin A because it is high in carotenoids such as beta-carotene, which protects against free radical damage in epithelial cells and prevents free radicals from oxidizing cholesterol.

CHIVES: The most essential nutrient in chives is folic acid, which is an important mineral, especially for pregnant women. It helps prevent neural tube defects in newborns. Additionally, chives have diuretic properties that stimulate urination, helping the body clear out toxic dietary substances.

ROSEMARY: The Brain, Performance and Nutrition Research Centre in the U.K. found that having higher blood levels of one of rosemary’s main chemical compounds is linked to better cognitive performance.

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recipe

ARTICHOKE AND WHITE BEAN SALAD

INGREDIENTS 2 15-ounce cans white beans, rinsed and drained l 1 14-ounce jar artichoke hearts (packed in water, not oil), drained and chopped l 1 celery stalk, finely diced l 1 red bell pepper, seeded and diced l 3/4 cup chopped black olives l 4 green onions, sliced l 1/4 tsp. red pepper flakes Recipe from l 1/2 tsp. ground fennel seeds THE PLANTPURE l 2 Tbsp. chopped fresh basil NATION COOKBOOK l 1/4 cup chopped fresh parsley

by KIM CAMPBELL. l 2 Tbsp. lemon juice Photo by Brian Olson. www.plantpurenation.com l 1/4 cup red wine vinegar l 1 tsp. Dijon mustard l 1/2 tsp. sea salt l 1/4 tsp. black pepper 3. In another bowl, mix together the lemon juice, DIRECTIONS vinegar, and Dijon. Add 1. Place the beans and vegeta- this mixture to the beans bles into a large mixing bowl. and vegetables and stir to 2. Add the dry seasonings combine. and fresh herbs and stir to 4. Add salt and pepper, combine. more or less to taste. ď Ž l

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women who inspire

ALEXANDRA ERNST

Nurtures Change with Bracelets

By Patricia Danflous

Bali Bracelets are available at www.balibracelet.org and will be available shortly in yoga studios, boutiques, markets and surf shops. Ernst will soon introduce necklaces and anklets to complete her line.

Searching for a guy named Jelly in the shadows of Bali temples is not the way most businesses get up and running. Then again, traveling to Indonesia on a whim is also not the norm – unless you are Alexandra Ernst.

T

he New Orleans native booked a flight to Indonesia on a Thursday, stored her belongings and packed her bags over the weekend and was in the air on Monday. Three years later, she is the founder and creative designer of Bali Bracelets, a growing environmentally focused business that provides sustainable income for Bali locals.

“It was pretty surreal,” says the entrepreneur, who was just 24 when her Indonesian adventure began. “I had no plans, didn't know a soul, but just had a lot of trust and something calling me.”

She stayed for almost two months, and that is when the concept for Bali Bracelets came to her. She now lives in Bali on a regular basis.

The simple, colorful bracelets are handcrafted by arti-

“I had no plans, didn't know a soul, but just had a lot of trust and something calling me.”

sans in a small Bali beach community. Made with recycled surfboards, each piece carries the message “travel in kindness” and is marked with a unique code. The code can be entered into the search bar on the Bali Bracelets website, where you can add photos and a pinpoint on a map. Then, give it to someone else and follow as it connects people around the world.

The idea to use recycled surfboards is one of

many pivotal moments Ernst has encountered in the last several years.

“I was brainstorming at a little organic warung (restaurant) here in Bali, about 15 minutes away from the world famous surfing spot in Uluwatu,” she explains. She soon met Douglas, a surfboard shaper, and Sonja, who painted on broken surfboards. “I mentioned that I was looking for recyclable material that I could make beads with, and so it was, the first major epiphany: recycled surfboards.”

Then came Jelly. “I was told to look for a local guy

named Jelly who could help me,” she reflects. “Jelly is a spiritual guru/healer, and one of the most incredibly happy and humble people I've ever met. We make the beads together, and then I work with ladies down on the beach to make the bracelets.”

Ernst is inspired by “the incredible friends I've made through my life and travels — many of whom are really involved with the environment, higher consciousness and social change. My vision for Bali Bracelets has always been to create something that would be par t of that change.” 

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recipe

COASTAL CARROT “FETTUCCINE” WITH SUN-DRIED TOMATOES AND PUMPKIN SEEDS

Text excerpted from EATING CLEAN, © 2016 by AMIE VALPONE. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Author/Recipe photo © LAUREN VOLO.

SUN-DRIED

TOMATO SAUCE MAKES 2 CUPS

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INGREDIENTS:  1 large red bell pepper  3 cups water  ½ cup sun-dried tomatoes (not packed in oil)  1½ cups diced grape tomatoes  ⅓ cup chopped red onion  2 Tbsp. finely chopped fresh basil  2 Tbsp. finely chopped fresh flatleaf parsley  1 Tbsp. golden raisins  1 garlic clove  ¼ tsp. paprika  ¼ tsp. sea salt  ¼ tsp. freshly ground black pepper DIRECTIONS: ❶ Roast the bell pepper by holding it with tongs over a medium flame on a gas stovetop, rotating it for 7 minutes or until charred. Alternatively, cut the pepper in half, lay it on a large rimmed baking sheet, and

smash it until flat. Broil on high for 7 minutes or until charred. Let cool for 2 minutes, and place the pepper in a brown paper bag, secure it with a rubber band or twist tie, and let the pepper steam for 10 minutes.

Remove from the bag and rub the charred skin off with your fingers.

Discard the seeds and chop the pepper into large chunks. ❷ In a medium saucepan, combine the water and sun-dried tomatoes. Cover and bring to a steady simmer. Simmer for 20 minutes. Drain the tomatoes, reserving 1 cup of the soaking liquid. ❸ In a food processor, combine the roasted pepper, soaked sundried tomatoes, grape tomatoes, onion, basil, parsley, raisins, garlic, paprika, salt, and black pepper; puree until smooth. Add ¼ cup of

Serves 4 INGREDIENTS:  2 Tbsp. extra-virgin olive oil  1 garlic clove, minced  ½ cup grape tomatoes, quartered  2½ Tbsp. finely chopped fresh basil, divided  3 large rainbow or orange carrots, peeled  1 cup Sun-Dried Tomato Sauce  ¼ tsp. sweet paprika  ¼ tsp. sea salt  ¼ tsp. freshly ground black pepper  2 Tbsp. pumpkin seeds, toasted, for garnish DIRECTIONS: ❶ In a large skillet, heat the oil over medium-low heat. ❷ Add the garlic and saute until soft and fragrant, about 30 seconds. Add the tomatoes and 2 tablespoons of the basil and saute until the tomatoes burst and release their juices, about 5 minutes. ❸ Meanwhile, slice the carrots into ribbons, using either a spiral slicer (aka spiralizer) or a vegetable peeler (this is easiest when you hold the carrot down on a flat surface).  Add the carrots, Sun-Dried Tomato Sauce, paprika, salt, and pepper to the pan, and cook until the carrots are tender, about 10 minutes. Sprinkle with the remaining ½ tablespoon basil and the pumpkin seeds before serving.

the reserved tomato soaking liquid to thin the sauce. If the sauce is still thicker than desired, add more soaking liquid 1 tablespoon at a time. Serve immediately or freeze in a sealed container for up to 1 month.

TOMATO SAUCE TIP Less acid, more flavor: Tomato sauces can be a little too acidic for sensitive stomachs. To lower the acidity and add nutrients, add shredded carrots, zucchini, or chopped kale when sautéing onions in the beginning of the saucemaking. If needed, add a touch of honey, too, to even out the flavor.

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cover story

Simple Living Fuels

DARYL HANNAH’S Environmental Passion

Passion, persistence and performance are qualities defining the most talented thespians.

Actress Daryl Hannah understands the passion to entertain, the persistence to pursue a role and the dedication to flawless performance that has marked her stellar film career from Blade Runner and Splash to her current Netflix series Sense 8. She brings similar traits to her campaign for a cleaner and more sustainable world. Arrested more than once in front of the White House protesting the Keystone pipeline, Hannah is not one to work quietly behind the scenes. Acknowledging that she takes some pride in being “the odd man out,” she has led or joined protests championing causes ranging from climate change to protecting urban farmers.

In this issue of Inspire Health, Hannah shares thoughts on her personal pledge to healthy living in a healthier world.

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Photo by: Eric Ray Davidson/Netflix

By Patricia Danflous

When and how did your environmental passion emerge?

I think when one is empathetic and curious, discovering how cruel and unethical humans can be, it's quite a shock. My uncle

“My mantra is ‘love life,’ because I believe people protect what they love.”

Haskell Wexler is quite an amazing activist and filmmaker who has made many film entries about human rights issues and dangerous energy practices. Learning about his work as a young teen was probably what sparked a lot of my moral outrage and spurred my self-education and early activism. I held the boom microphone for him on a few documentaries dealing with protests of nuclear power and other human rights issues.

Similarly, was there a specific inspiring incident that fostered your passion for the environment?

Honestly, it just seems

like common sense to live in concert with your surroundings. I had always admired simple ways of living and the tremendous wealth of indigenous knowledge.

Who are your heroes and heroines in the environmental arena?

My heroes have always been those who are willing to go beyond their comfort zone to take a moral stand. People like Martin Luther King in the past, and contemporaries like Julia Butterfly Hill, Tim DeChristopher and Somaly Mam, who helps girls out of slavery, or what Malala has done for girls’ education.

There are so many heroic souls, but I'm just as influenced by the people I meet when participating in these struggles. I see all these issues as connected.

What fuels your passion as an environmental advocate? Do you have discouraging moments?

It can be incredibly overwhelming and discouraging when you recognize the

magnitude of the environmental crisis we face; that we are in the midst of the sixth mass extinction, that the oceans are acidifying, the water crisis, etc. But those moments are never more powerful than the love that drives one to protect those things.

What we’re up against is primarily the monetary concerns of corporate controlled governments. And in truth, there are more of us than them, that’s why information is so crucial.

People need to be deeply informed, not simply distracted, and then they will be motivated into action.

Witnessing this awakening happening is giving me great encouragement.

Author Kurt Vonnegut said: “I really wonder what gives us the right to wreck this poor planet of ours,” and “We could have saved the Earth but we were too damned cheap.”

What is your mantra?

I love Kurt Vonnegut.

My mantra is “love life,” because I believe people protect what they love.

DARYL plays the metaphorical mother to the 8 who make up the cast of hyperinterconnected characters in the hugely popular metaphysical Netflix series Sense8. The show centers on eight characters from different countries, different racial, economic, and social backgrounds and even different sexual orientations as all discover they can connect through their senses and that they are being pursued because of it.

The first season of the series written and directed by the talented Wachowski siblings is already out and Season 2 begins production this spring. Check Netflix for more information about Sense8. inspirehealthmag.com § #inspirehealthmag

Photo by: Murray Close/Netflix

Your commitment to a plant-based lifestyle and promoting an ethical, sustainable world began at a young age.

Can you tell Inspire Health readers what prompted you to follow a plant-based lifestyle?

My shift to a vegetarian diet came at the age of seven and it wasn't a decision that I made because of the environmental or health ramifications.

That is a terrific bonus I learned about much later.

My change was borne from a purely emotional reaction.

I was vacationing with my parents when we stopped at a restaurant, which I did not like so I asked to stay in the car.

After some time I got bored and went for a walk around the parking lot. I came upon a truck filled with baby calves. I made friends with one calf in particular kissing him through the truck's grate. When the driver came out, I asked him the calf's name and he said “veal, tomorrow morning at seven.” That was it for me. I could no longer disassociate the food on my plate from the animal it had been. Gnawing on the flesh of these creatures was just too visceral and gnarly for my sensitive young self.

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cover story

“Be mindful and get informed and then let your voice be heard. Never stop.”

first homemade attempt to create a one-stop-shop site that answered those questions, inspire people and get them engaged and empowered.

Do you have any advice about simple ways in which our readers can begin to make their own lives and homes more eco-friendly?

Be mindful and get informed and then let your voice be heard. Never stop.

Photo by: Chip Comins Hannah with the Cowboy Indian Alliance protesting the proposed route of the Keystone XL pipeline.

What inspired you to create your website, DH Love Life?

When I first tried to get off the grid when I was

building my home I had a very difficult time finding information and resources.

Then once I did it, I was inundated with questions

about what type of energy, fuel and food was the most sustainable, ethical, accessible, reliable, etc. My website dhlovelife.com was my

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You once owned a Chevy El Camino that ran on biodiesel. How do you get around now that you’ve sold it?

I had found another diesel El Camino before I sold my first one - so I still drive the El Camino that runs on straight hemp oil or biodiesel from waste. 

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pet therapy

PETS

L VE THE EARTH, TOO

By Patricia Danflous Going green these days? Congratulations and thank you for making the world a cleaner and healthier place to live. One quick question, however. Does your earth-conscious lifestyle include eco-smart decisions for your pet?

Scooping the poop is not the only way to minimize carbon paw prints.

You can enhance the circle of life for man and animals by making thoughtful, creative green choices for your pet.The following suggestions can get you started on an environmentally friendly lifestyle for your dog, cat or other family pet.

about that old pair of slippers or socks? The ball of twine in your kitchen junk drawer?

What pet wouldn’t enjoy chasing after a ball made from a used organic cotton T-shirt (under your supervision, of course)?

◆ Choose pet food labeled

◆ Pick it up the right way.

“natural” or “organic.”

Look for the words “FDA-certified, food-grade meat” or the green USDA organic seal as your guide. Or, do some research and find recipes for homemade pet food. ◆ Wash your pets with old-fashioned soap and water. Avoid products containing chemicals and pesticides. If you wouldn’t use it on your hair or skin, don’t try it on your pet. ◆ Play green. You can find

a wide variety of animal toys designated as earth friendly at your local pet store. Or what

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Yes, there are earth-friendly ways to scoop the poop. For dogs, forget about plastic bags and invest in biodegradable bags to pick up your dog’s waste. Some environmentalists recommend purchasing special waste containers similar to septic tanks. Eventually, animal feces is liquefied and absorbed into the ground.

(Check out the Doggie Dooley, for example.) If you

are a cat person, start with natural-based cat litter and place the collected waste in a composting container.

Reducing the carbon paw print is the right thing to do. Before you head down

that green path, be sure to check with your veterinarian and read labels thoroughly.

“Natural” and “organic” may not always be the safest or most effective product for your dog or cat. 

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D

esign inspirations drawn from traveling overseas are what triggered the beginning stages of Synergy Organic Clothing. Owner Kate Fisher was attracted to the textiles and fashions she explored during her travels to Asia.

Over time, she began buying textiles and clothing overseas that she later sold upon her return to her home in the United States. Little did she know that this would be the segue to Synergy, which emerged from a spirit of adventure and the symbiosis of design influence from from both Eastern and Western cultures.

Today, Kate operates Synergy with her husband, Henry Schwab. They have merged Kate’s talent in clothing design savvy with Henry’s experience with GreenPeace and as the co-founder of Phish’s touring division of The Waterwheel Foundation. Together, they have created a business

that is a personal reflection of their organic roots and adventurous spirits.

Synergy has successfully taken organic fashion to another realm, fusing a modern yet timeless design.

Synergy is sustainable and gentle on Mother Earth, using Indian organic cottons and low-impact dyes. In accordance to fair trade practices, all of their clothing is handmade in Nepal.

The future of Synergy looks exceptional, as the brand explores the world to gather inspirations from both natural and urban landscapes.

While cultural influences are the root of Synergy, it is also their goal to create styles that look and feel great.

Designed to flawlessly fit the natural curves of a women, their pieces capture all aspects of the wearers’ lifestyle. Synergy’s collections focus on everything from dresses to active yoga wear. No matter what your plans are for the day or night, Synergy has something for you!

yne r gy S Organic Clothing

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By Whitney Alexandra / Photos: Bri Johnson / Model: Jennifer Stosz / Hair & Makeup: Carey Duprey

fashion

ABOUT WHITNEY From product development to personal shopping and wardrobe styling, Whitney has conquered several aspects of the fashion industry. Whitney is inspired by the busy streets of NYC ... and loves to incorporate street style into everything she wears!

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mighty kids

FIND YOUR CHILD'S

INNER SPORT

By Michele Robert Poche

etc.). Sometimes this answer can be obtained simply by asking your child. However, when she is unsure, you can derive your conclusions from observations made from exposure as well as discussions with her teachers, especially those of physical education.

“Sports teaches you character, it teaches you to play by the rules, it teaches you to know what it feels like to win and to lose – it teaches you about life.”– Billie Jean King

H

ow’s his balance?

How’s her handeye coordination?

Does he like to finish things quickly? Can she stay focused during lengthier activities? Does he prefer to fly solo or does she soar highest when part of a team? The answers to these questions are not only important to your pediatrician, they’re also great indicators in determining the best sport for your child.

How can you help your kids find their inner sport?

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 Expose her to as many forms as possible. Yes, television and computers are the easiest way, but bringing her to live events will produce a more salient response. It can be anything from a college softball game to a community volleyball league. She needs to see the players in action so you can gauge her understanding and enthusiasm at different events.

 Match the activity to his body type. Taller children often gravitate to basketball, children with more physical bulk are inclined to play football, and those with leaner physiques frequently excel at track. Of course, these suggestions are not inflexible, but they can generally help determine a child’s level of success and proficiency in various athletic disciplines.  Determine whether she wants to compete individually (swimming, tennis, etc.) or as a team (soccer, cheer,

 Work with him independently. Together, you can develop his skills in areas like throwing, catching, kicking, hitting, running, dodging, etc. You’ll not only spend some quality unplugged time with your child, you’ll also be able to identify his strengths and weaknesses firsthand to determine what you need to work on and where he might best be suited athletically.

In any event, know that there is a sport for everyone.

It could be anything from pitching for the school baseball team to playing Frisbee with the dog.The important thing is finding the activity that best builds self-confidence and coordination, releases stress and provides a fun, relaxing outlet of exercise for your child. 

ASPARAGUS AND BROCCOLI QUICHE INGREDIENTS • 1 12-oz. ready made sheet of shortcrust pastry • 4.7 oz. chickpea flour (gram flour) • 15.2 fl. oz. non-dairy milk • ¼ cup nutritional yeast • 2 tsp. vegetable stock powder • Florets of one small head of broccoli • ¼ cup peas • 3-4 green asparagus, sliced in half lengthwise • Sea salt and black pepper DIRECTIONS  Preheat the oven to 400 degrees F.  Lightly grease a 10-inch loose bottomed, fluted tart

Makes 1 10-inch quiche Serves 3-4

tin. Gently line the tin with the pastry, easing into the base & trimming off any excess from the outer edge.  Lightly prick the base with a fork and line the pastry case with foil, shiny side down. Fill with baking beads or dry beans and bake in the preheated oven for 15 minutes.  Carefully remove foil and beans and bake for a further 4-5 minutes until the pastry is pale golden. Remove and set side at room temperature.  To prepare the filling, in a food processor combine the flour, non-dairy milk, nutritional yeast, stock powder and a generous grind of sea

salt and black pepper. Process this mixture to create a smooth batter.  Place the broccoli and peas in a large mixing bowl and pour over about two thirds of the flour batter. Stir well to combine, and pour the mixture into the pastry case.  Use the remaining third of the batter to top up the quiche (you may not need all of it).  Arrange the asparagus slices on the top and scatter

over the vegan cheese.  Bake the quiche for 20-25 minutes or until golden and softly set. When cooked, remove from the oven and lest rest at room temperature for 4-5 minutes before serving.

Recipe courtesy of KaleKitchen, a whole-food, plant-based recipe app

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discover

5HOME WAYS TO

GO GREEN AT

By Michele Robert Poche The average American generates nearly 5 pounds of garbage per day.

That’s almost a ton of garbage per person per year. These numbers are twice what they were 50 years ago.

And 75 percent of that waste is eligible for recycling, but only 30 percent is actually recycled.

WHY? • “I don’t have time.”

• “It costs money.”

• “If it’s biodegradable, can’t I just throw it away?”

• “I’m just one person. What’s the point?”

Sound familiar? The fact is conserving our planet takes no longer than a few minutes and no more than a few dollars. Recycling is the fastest, most effective method of preserving our resources. One person can make a difference because recycling has a ripple effect. Set an example for someone else by getting started today.

HOW?

1.

Call your local recycling agency. Request a receptacle(s) and ask about guidelines and pick-up days. In most cases, aluminum, paper and plastic are all accepted. In some cases, glass is also accepted. Many cities have moved to single-stream recycling, enabling you to store everything together in one bin, and they don’t always require pre-washing anymore. Now, that’s progress!

2.

Strategically position your containers. Find a convenient spot for your bin(s). If you have to walk to the garage every time something needs recycling, you might not do it — unless, of course, you’re trying to get in extra steps on your fitness routine. Then it’s a great idea! (You heard it here. Recycling burns calories.)

3.

Don’t have a lot of space? Consider mounting bins vertically up a wall to take up less space in a closet or utility room. Or, if it’s convenient, set everything up outside near one of your home’s exterior doors for easy access.

Just remember that any receptacle for paper should be lidded, as wet cardboard can clog up the sorting machines at recycling centers.

4.

There are three Rs in the slogan “Reduce, Reuse, Recycle.” Most people jump ahead to the last one. You can reduce the need for recycling by using your own canvas grocery bags, cloth napkins and refillable water bottles, and you can reuse items by donating them to charity or breathing new life into them with fresh paint, upholstery or other repair.

5.

Purchase goods made from recycled materials. We’ve all seen the recycling logo with three interlocking arrows arranged in a triangle, right? The first arrow represents the collection of recyclables, the second the manufacture of goods from those recyclables and the third the purchase of those recycled goods. It’s called completing the loop. Why not give it a try?  Source: U.S. Environmental Protection Agency

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longevity

Relaxation for Fibromyalgia

By Dr. Michelle Clay, DO, CHHC, CCN

increase a sense of well-being, which may dampen the sensation of pain and decrease pain flare-ups.

A counselor or therapist can teach strategies for stress management.

TAI CHI may also be a helpful intervention. It combines meditation with a series of movements performed in a slow, graceful manner accompanied by deep breathing and relaxation. These movements are thought to move qi, or vital/life force, throughout the body in a smooth and balanced flow along pathways called meridians. Research supports that tai chi increases a sense of calm, peace, stress reduction and quality of life for fibromyalgia patients.

For those suffering with fibromyalgia, incorporating relaxation techniques can improve quality of life. Committing to a relaxation routine is a declaration of self-love and self-care. We all should have the courage to love ourselves enough to commit. 

Fibromyalgia is a disorder characterized by diffuse pain in the muscles accompanied by tender points on various places on the body, such as the neck, shoulders, back, hips and extremities. Patients often describe the pain as a constant dull ache.

The condition may be accompanied by fatigue, sleep apnea, restless leg syndrome, abdominal cramping and headaches.

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TREATMENT Pharmacologic treatments have their place in the pain management of fibromyalgia, but the best philosophy is to treat the root cause, not just mask the symptoms. Since chronic stress is one of the most common precipitating factors, stress release and relaxation strategies are paramount in the treatment of fibromyalgia.

“We should be cautious about overmedicating patients and keeping them on continued medications.

We worry about the side

effects. Non-pharmacologic therapies have no risks," states Dr. Mary-Ann Fitzcharles, a rheumatologist at McGill University in Montreal.

MIND-BODY THERAPIES such as meditation, massage, yoga and deep-breathing exercises are non-pharmacologic therapies that can be helpful relaxation techniques for treating fibromyalgia.

Interventions such as intentional or mindful breathing exercises and movement may decrease anxiety and depression, as well as

“Relaxation strategies are paramount in the treatment of fibromyalgia.”

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healthy destinations

Better Health begins here

By Suzanne Fox The California Health & Longevity Institute® at The Four Seasons Hotel in Westlake Village, California, offers the luxury known to all as The Four Seasons AAA Five Diamondrated hotel along with a variety of signature health and lifestyle experiences that will leave you with the tools you need to make a sustainable life change.

Top left: Wellness kitchen teaching garden Top right: California Health and Longevity Institute Bottom: indoor lap pool

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Yoga in the rose garden

Visitors are inspired by Southern California’s natural beauty, with views of the Santa Monica Mountains and 20 acres of themed gardens surrounding the property, all just a short

drive from Los Angeles and Malibu. Explore everything the area has to offer at one of the country’s most beautiful destinations with hiking, biking, yoga and surfing, all at your fingertips. Outdoor recreation opportunities combined with an award-winning spa, indoor and outdoor pools and Four Seasons service create a one-of-a-kind destination for rejuvenation.

In the comfort of the Four Seasons, you can take advantage of the five-day

Weight Loss Training Package, which provides tools and strategies for achieving sustainable weight loss goals with elements tailored to your personal needs complete with fitness assessments, personal training, nutrition consultation, wellness-based handson cooking classes, dining and nutrition experiences, a grocery store tour, daily health strategy sessions and alternative medicine treatments of your choice.

“Our goal is simple, to improve your quality of life and longevity.”

- Becky Leehey, Executive Director

California Health & Longevity Institute at Four Seasons Hotel Westlake Village Westlake Village, CA | 818-575-1422 | www.chli.com www.betterhealthbeginshere.com

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adventure

BREAKFAST SMOOTHIE CHALLENGE

How did it go?

With these ingredients, I made multiple batches of two distinctly different smoothies, and they were both delicious (recipes below). More than once, my daughter actually jumped out of bed in the morning when I mentioned her smoothie was ready. She even asked if we could take

By Michele Robert Poche the challenge longer than just seven days. I can think of no better endorsement.

Oh, and before I forget, while I was at the grocery, I was approached by a beet juice salesman. I tried his product, loved it and bought it on the spot. So “30 Days on Nothing But Beets?” Not so scary anymore.

What’s next?

ARE YOU UP FOR IT?

A

Photos by Richard Vallon

few months ago, I put myself out there in one of our editorial meetings. “I want to try a few challenges for one of my columns,” I said. “Challenges?” they said. “Yes, challenges. Like eating this or doing that for seven days. Or ten days. Or whatever.

Depends on the challenge. Know what I mean?”

Looking around the table, I could see that they liked the idea. I swallowed nervously, imagining ar ticles entitled “30 Days on Nothing But Beets!” and “Sleep! Who Needs It?” My worries melted away the moment we established the first challenge:

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Have a smoothie for breakfast every morning for seven days.

Sounds easy enough, right?

Except that these wouldn’t be just any smoothies. They wouldn’t come from a commercial juice bar or “smoothery,” nor would they come from ready-made kits found in a frozen food section.

The challenge smoothies would contain 100 percent all-natural ingredients with at least one super food per recipe. Oh, and I would be serving them to my daughter, so they had to be good.

Challenge accepted.

I left that meeting, picked up my daughter from school and drove straight to the grocery to purchase the ingredients.

MY SHOPPING LIST: • almond milk • bananas • cherries (frozen) • chia seeds • coconut oil • Goji berries • mango (frozen) • raspberries • spinach (raw) • Stevia sweetener • tart cherry juice

Green Goodness • 1½ cups almond milk • 1½ bananas • 2 handfuls raw spinach • 2 cups mango, frozen • 1 Tbsp. chia seeds • 1 tsp. coconut oil Cancer Kicker • 1½ cups almond milk • 1½ cups raspberries • 1½ cups cherries, frozen • 2 Tbsp. Goji berries • 1 Tbsp. tart cherry juice concentrate • ½ tsp. Stevia sweetener (optional) To create either recipe, place all ingredients in blender, add desired quantity of ice, and blend on high until smooth. Enjoy!

Recipes by Christina Leidenheimer

media reviews

NOW, DISCOVER YOUR STRENGTHS

by Marcus Buckingham and Donald O. Clifton You don’t have to act like a man to make it in the business world. Thank goodness! Buckingham and Clifton say you should use your talents to the fullest and stop trying to acquire abilities that you think make men successful. Turn your talents into strengths and find career satisfaction through performance.

SHERYL SANDBERG SAYS:

READ TODAY! SEVEN POWERFUL BOOKS

By Patricia Danflous

If you haven’t read Lean In: Women,Work, and the Will to Lead by Facebook’s chief operating officer Sheryl Sandberg, don’t wait much longer, especially if you want to move up the ladder. If you have read Lean In and are ready to make the next move, Sandberg recommends seven powerful books every woman should read, perhaps re-read and keep on her bookshelf — next to Lean In, of course. Highlighted in a New York Times interview, Sandberg’s reading list includes: BOSSYPANTS

by Tina Fey Yes, it’s that Tina Fey: comedienne, mother and super successful career woman. While “bossy” used to be associated with the

other “b” word for assertive, career-driven women, Fey advises young women to be bossy and move into leadership. You’ll also find breastfeeding tips and an Italian Rum Cake recipe.

CONSCIOUS BUSINESS

by Fred Kofman Subtitled How to Build Value Through Values, this self-help book reaffirms that maintaining ethics and morals in the workplace is the right thing to do.

HOME GAME: AN ACCIDENTAL GUIDE TO FATHERHOOD

by Michael Lewis In Home Game, Lewis brings a humorous look to parenting from the husband’s perspective and may help women understand the male side of parenting.

A SHORT GUIDE TO A HAPPY LIFE

by Anna Quindlen The former journalist and Pulitzer Prize winner presents her views on life through personal experience. Quindlen encourages women to take charge — you are the one in charge of your life, she reminds.

THE LEAN STARTUP

by Eric Ries Subtitled How Today's Entrepreneurs Use Continuous Innovation to Create Radically Successful Businesses, you may be tempted to pass on this book as too wordy. Don’t.

Ries presents a motivating, resourceful business guide, including financial concerns and initiating change before change is necessary to survival.

QUEEN OF FASHION: WHAT MARIE ANTOINETTE WORE TO THE REVOLUTION

by Caroline Weber Queen of Fashion might not be the first book you think of to guide you down the career path. Although clothes don’t always “make the man,” clothing and other accessories did make Marie Antoinette. Weber shows how Antoinette’s fashionable ways illustrated the extravagances of the French monarchy and its role in igniting the French Revolution.

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recipe

4

CHOCOLATE AVOCADO PUDDING INGREDIENTS • 1 avocado • ¼ cup cacao or cocoa powder or melted dark chocolate chips • ¼ cup sweetener of choice: maple syrup, honey or agave nectar • 1 teaspoon vanilla extract • ¼ cup coconut or almond milk • ½ banana (optional) • Toppings of choice: nuts, fruits, chocolate chips

Healthy Snacks In A Jar

VEGETABLE TRAY IN A JAR INGREDIENTS • Wide mouth pint jar • Whole carrots • Celery sticks • Cucumbers • Cherry tomatoes • Party picks • 2 Tbsp. Annie’s Naturals Cowgirl Ranch Dressing (no preservatives, gluten free) or hummus PREPARATION ❶ Wash new jars and vegetables. ❷ Add ranch dressing to bottom of jar. ❸ Peel carrots, cut off stem, cut in half, then quarter each half lengthwise (to fit in jar). ❹ Remove stems from celery, cut in half, then half lengthwise. ❺ Peel cucumbers, cut in half, then quarter lengthwise. ❻ Put cherry tomatoes on party pick skewers. ❼ Seal and refrigerate.

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PREPARATION ❶ Cut open the avocado, remove the pit and scoop into a blender. ❷ Add the cacao/cocoa/ melted chocolate chips, sweetener, vanilla, milk and banana. ❸ Blend until well mixed and smooth.  Taste test and add more or less of each ingredient to your liking.  Scoop into jars, refrigerate and serve cold. Top with fruit, nuts, chocolate chips or toppings of your choice.

VERY BERRY YOGURT

INGREDIENTS • Wide mouth quart jar • 2 Tbsp. Annie’s Naturals Balsamic Vinaigrette Dressing (no preservatives, gluten free) • Chopped romaine lettuce •All natural marinated artichoke hearts in a jar, not from a can • Roasted pumpkin seeds • Fresh grated Parmesan cheese • All natural kalamata olives • Grape tomatoes, sliced

INGREDIENTS Wide mouth pint jar ½ cup plain or vanilla yogurt per jar ¼ cup strawberries per jar ¼ cup blueberries per jar ¼ cup granola, reserved PREPARATION ❶ Wash new jars and fresh berries. ❷ Add to jar in the following order: yogurt, strawberries and blueberries. ❸ Add granola right before eating ❹ Shake and eat!

ITALIAN PUMPKIN SEED SALAD

PREPARATION ❶ Wash new jars and fresh vegetables. ❷ Layer in jar in this order: dressing, grape tomatoes, kalamata olives, artichoke hearts, pumpkin seeds, Parmesan cheese, and romaine lettuce. ❸ Do not allow the lettuce to touch the dressing until you are ready to eat. ❹ To eat, shake and pour onto a plate.

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RESOURCE DIRECTORY

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Get Inspired!

“You cannot get through a single day without having an impact on the world around you. What you do makes a difference, and you have to decide what kind of difference you want to make.”– Jane Goodall

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