Inspire Health Magazine Issue 24

INSPIRE

Mind, Body & Spirit for Women

REDUCE SKIN CANCER RISK

Melons

SWEET NUTRITIOUS PERFECTION EASY DETOX IN 7 STEPS

A True Olympian Triathlete Sarah True Competes in Rio inspirehealthmag.com ยง #inspirehealthmag

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contents 5 SUPER FOOD

The Benefits of Flaxseed

ON OUR COVER Determined Competitor, True Olympian

24

7 NATURAL BEAUTY

The Beauty of Activated Charcoal

8 HEALTHY MIND Smile at Life

10 EXERCISE

Get Fit with HIIT

14 WEIGHT LOSS

Detox Your Life in 7 Steps

15 FEATURE

Celebrate Life with Yoga

16 WELLNESS

Reduce Your Risk of Skin Cancer

18 EAT FRESH

33 RECIPE

Monkey Tails

34 DISCOVER

The Benefits of Social Networking

Mother Nature’s Refresher Food: Melons

36 LONGEVITY

20 RECIPE

38 HEALTHY DESTINATIONS

Frozen Phytogreen Pops

Life Changes

European Style Trekking

21 WOMEN WHO INSPIRE 40 ADVENTURE Clean Water For Everyone!

Exploring Cuba

22 RECIPE

42 RECIPE

Magical Peach Arugula Salad

Edamame Burger

24 COVER

Sarah True - Determined Competitor, True Olympian

16 WELLNESS

Reduce Your Risk of Skin Cancer

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28 PETS

Summertime Pet Smarts

30 FASHION RENEW…Refresh In All White 32 MIGHTY KIDS

Your Family’s Best Friend This Summer

32 MIGHTY KIDS

Your Family’s Summertime Friend

super food

FLAXSEED W

By Alexis Weilbaecher, RD

Flaxseed has a nutty taste.

To reduce this flavor, use only use 1 tablespoon.

hat’s all the talk about flaxseed? Here’s the bottom line - flaxseed should be a staple in everyone’s household. According to the Dietary Guidelines for Americans, most people do not get enough fiber in their diets. Fiber packed diets improve your health and lower your risk for obesity, heart disease, type 2 diabetes and diet-related cancers.

Flaxseed is the seed of the flax plant, which is high in fiber and contains a gummy material called mucilage.

These components expand when they come in contact with water, helping us stay full.

Comprised of soluble and insoluble fiber, protein, essential fatty acids, and cancer-fighting lignans, flaxseed is rich in alpha-linolenic acid (ALA) and omega 3 fatty acids that help prevent heart disease, inflammatory bowel disease (IBD), arthritis, and other health issues.

Just 1 tablespoon of ground flaxseed, only 37 gluten-free calories, provides 2 grams of polyunsaturated fatty acids (PUFA) and 2 grams of dietary fiber.

INCORPORATE FLAXSEED INTO YOUR DAILY MEALS

Use it as an egg substitute in baked goods. 1 tbsp of flaxseed plus 3 tbsp of water = 1 egg.

Add one or two tablespoons into your favorite chili or spaghetti sauce.

Blend ground flaxseed into your condiments or salad dressings.

Add two tablespoons to your oatmeal or cereal.

Mix ground flaxseed into your favorite protein smoothie.

Sprinkle on top of toast or fruit with your favorite nut butter.

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publisher's letter

CREDITS

Help us inspire others! We want to know what inspires you to live healthfully.

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 Editor BECKY ROLLAND Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX

Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Digital & Marketing NEAL BOYD Print Production DEBBIE WELDON Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN

© 2016 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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natural beauty

The Beauty of

Activated Charcoal

By Whitney Alexandra

A

lthough it is just now gaining popularity, charcoal has been around for over 10,000 years and has been used by medicine healers around the world.Activated charcoal is regular charcoal that has been heated with a gas to create a porous surface that traps toxins. Because it can absorb thousands of times its own weight, it works by trapping the toxins and chemicals in your body so that you can flush them out of your system.

Activated charcoal is a great additive for natural beauty.There are benefits to having it as an active ingredient in your beauty products as well as using it as an everyday product.

Introduce activated charcoal into your natural beauty routine:









FIGHT ACNE Directly apply activated charcoal to your face as a gentle exfoliator.

It will grab hold of toxins that are lingering on the surface of your skin and remove them before they are absorbed into your pores. Removing dirt before it enters the skin is the best way to fight acne.

WHITEN TEETH Add active charcoal to your toothbrush and brush with it 2-3 times a week to brighten your teeth or remove plaque buildup or stains.

Since activated charcoal eliminates toxins, it also helps fight against bad breath and odor.

SOFTEN SKIN It is important to get rid of the dead skin that accumulates on your body over time. Adding activated charcoal to a lukewarm bath is not only relaxing, it also removes the toxins and dead skin from your body, leaving your skin clean and super soft.

FIGHT THE ANTI-AGING PROCESS Drinking active charcoal is also great for flushing out your digestive track, which aids in the process of cleaning out your kidneys, liver and adrenal glands (hormones).This helps fight the antiaging process and also evens out your natural skin tone.

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healthy mind

Smile at Life

By Ryan C. Lowe

S

ometimes when I wake up, I find my mind is racing about the things I have to do for the day. I think about all the fires I have to put out and my extra-long to do list. Sometimes, when I think about a negative circumstance that I need to take care of, I am put in a negative state of mind. I must remind myself immediately to change my negative thoughts to positive ones.

Most people deal negatively. That is the way many of us are programmed.

We get in a negative mindset every time something bad happens to us. But that is not the way we should handle life.

Would you like to know my master strategy for dealing with life? I just SMILE! Smiling is a choice that we all have.

One of the easiest ways to do this is to surround yourself with people or things that make you smile. Surround yourself with positive influences that make you laugh. Hang out with fun people, watch comedy shows or funny movies and read books that will put a smile on your face.

It’s easy to get sucked into negativity.

I personally find that it’s more productive to be around things that make you happy—not to mention a lot more fun.

Although smiling doesn’t necessarily change what is going on around you, it does change the way you look at adversity. Instead of coming at it with a why-me mentality, try to look on the bright side of things. It is simply a choice of making the best of any situation.

Remember, you have a choice to smile everyday, no matter what is going on in your life! When you decide to smile, you are celebrating all the great things in life! 

Ryan C. Lowe is a professional motivational keynote speaker, trainer and author of the book entitled Get Off Your Attitude.

Please visit his website at www. thepositivitypro.com or contact him at info@thepositivitypro.com.

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By: Tami Charbonnet | Photos: Milestone Photography | Model: Raquel Gros

exercise

GET FIT WITH

HIIT

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High Intensity Interval Training (HIIT) refers to 30-45 minute training sessions organized in intervals of intensity with short rest periods.

The following HIIT moves will help build muscle, burn fat, and improve overall health and fitness level.

1. MOUNTAIN CLIMBERS • Begin in plank position with palms firmly placed on floor beneath the shoulders.

• Bring the knees to the chest one by one at a brisk pace.

* If pressure or pain is felt in the back, bring knees to the floor for an easier option.

2. EXTENDED BRIDGE POSE WITH LEG LIFTS

• Lie flat on the back and

bend the knees, keeping the heels pressed firmly to the floor.

• Bring the palms of the

hands to the sides of the body and turn the palms upward. (DO NOT PRESS HANDS TO FLOOR)

• Tuck the chin into the chest to align the neck and spine.

• Tuck the shoulders and

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squeeze together

• Pressing into the heels and

feet, squeeze the glutes and lift the hips as high as you can. Hold for 5 seconds and release. Repeat 5-10 reps daily.

*When you get stronger, for a “High” option ONLY, when you lift the hips, squeeze the glutes, keep the hips aligned and lift one leg to the sky!

3. FULL PLANK SHOULDER TAPS:

• Start in full plank.

• Press the palms firmly into the floor and straighten the arms.

• Align the hips with the

shoulders in a strong, straight line from the base of the neck to the base of the spine.

• Do not allow the back to arch.

Squeeze the glutes. Reach out with the right hand and tap the left shoulder then the right.

• Bring the hand back to position

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and alternate sides.

• Be sure to bring the shoulders

directly over the elbows. Hold until fatigued. Do not allow the back to arch or the hips to lift.

* If your back arches, come to the knees and follow option 1.

Interval training is great for building strength and improving cardiovascular endurance.

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4. SIDE PLANK ABDOMINAL TWIST:

• Gently, rest body on side and lift the top arm and hip upward.

• Bring one knee to the

floor if the full side plank is too difficult.

• Rotate top hand, arm and shoulder beneath mid body, to opposite rib and return.

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exercise 5. FROG SQUAT EXTENSIONS:

• Stand tall with toes slightly pointed outward and hands lifted high above the head.

• Slowly bend knees and lower hips towards the floor.

• Keep the chest lifted and minimize leaning forward.

• Bring legs beneath the hips for an easier option. For an advanced option, stand with the legs wider.

• Hold squat for 10 seconds and push back up to standing tall.

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High Knee Sprint

Sprint in place for up to one minute between sets!

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weight loss

EASY DETOX

IN 7 STEPS

By Tami Charbonnet

Eliminate toxins from your life! Begin by making a list of why you are detoxing and commit to the following easy 7 steps! Keep in mind: Detoxing is not only about food, but also a means by which we rid our lives of negative energy.

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Eliminate the toxic foods, habits, drugs, or negative energy in your life.

3

Identify your negative eating habits. Make a list of your most difficult food challenges and temptations. When you identify your food issues, you will find it easier to stay mentally focused on your goals.

4

People who do not understand your personal goals can be a deterrent to your success. Let your friends and family know you are detoxing and ask loved ones to respect your “clean” space.

5

Clean your living space and organize your pantry, refrigerator, closet and home.To detox the body, you must also detox other negative elements of your environment.

6

Start exercising. Whether Tai Chi in the park, taking a long walk or digging deep in the gym, make a commitment to exercise for 30 minutes every day.

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Choose a date to begin detoxing and make a firm commitment to continue for 30 days. 

Eat only fresh clean food. Food can heal you if you make the right choices. Eat natural, unprocessed food. Purge your pantry and get rid of all processed food!

For more information:  The Master Cleanser (aka The Lemonade Diet),

by Stanley Burroughs  The Fruit Flush 3 Day Detox Diet, by Jay Robb  21 Pounds in 21 Days: The Martha's Vineyard Diet Detox,

by Roni DeLuz  The Raw Food Detox Diet, by Natalia Rose

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YOGA

Celebrate Life

T

his issue’s theme, “Celebration,” causes me to visualize energy rising upward. In yoga terms, this is called Prana, the upward flow of vital life forces. Celebration also means surrendering and letting go, which resonates of Apana, the downward flow of vital life forces.The third element of celebration is sharing.

Doing these poses with a partner will allow you to witness and support one another’s experience as well as being witness to your own process.

Decide who will be the Receiving Partner (RP) and who will be the Giving Partner (GP).

Sit down on the floor together.Take a minute to quietly face each other, breathe freely and look into each other’s eyes.

Honor the presence of the other.

Now, RP sit with your back to GP and with your legs crossed comfortably.Your hands should be flat on the floor behind you causing you to lean back slightly. If your arms are shorter, it is fine to be up on your fingers.Your index

finger should align behind your sit bones and face forward.

RP press your belly forward and lift your chest. Look up to the extent it feels comfortable as it will assist in the opening of your spine.Your arms will bear some weight.

GP place the ball and toes of either foot between the shoulder blades of RP. Placement is best on the tightest and roundest part of RP’s upper back.The shoulder blades are always a good place to start.

GP take your hands and place them at the corners of the of RP’s shoulders. Lightly put pressure from the ball of your foot into the back of RP and at the same time, draw back on the shoulders of RP.The effect will be a tremendous opening to the upper back that feels delicious.

Have RP hold the pose for ten breaths while encouraging RP to breathe freely.Then both of you breathe freely and sink into the experience. When you are finished, change roles and repeat the process. 

Melanie Fawer is a certified yoga instructor with 20 years experience in Ashtanga yoga. Directly trained by Pattahbi Jois, she has a deep knowledge of his teachings as well as a unique understanding of the trans-formative powers of the body’s subtle energy centers. Melanie cherishes Ashtanga Yoga and receives great benefits from her work.

Visit www.ashtangayogaroom.com.

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wellness

REDUCE YOUR

RISK OF SKIN CANCER

I

By Dr. Sarah Haydel

t is never too late to protect yourself and minimize your future risk of skin cancer. The best way is to limit your sun exposure and to regularly check your skin for any suspicious moles. If you have a new or changing mole that looks dark or a spot that won’t heal or bleeds easily, you should seek medical advice from a Board Certified Dermatologist. A biopsy can be performed to tell if the lesion is cancerous. Skin cancer is very treatable when caught early!

PROTECT YOUR SKIN The sunlight that reaches us is made up of two types of harmful rays: long wave ultraviolet A (UVA) and short wave ultraviolet B (UVB). Overexposure to either type can damage our skin. UVA rays can age us

HEREDITY RISKS

Caucasians with fair skin have the highest risk of developing skin cancer. Risk increases in people with red or blonde hair or blue or green eyes. All skin types, even darker-skinned people, should wear sunscreen with an SPF of at least 30.

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Sunburned in the middle of your back again because you couldn’t reach it with sunscreen? Invest in a long-handled bath brush and attach a fresh kitchen sponge to reach that pesky spot. and UVB rays can burn us.

The Sun Protection Factor, or the SPF number, reflects a product’s ability to provide UVB protection. The SPF value does not reveal the level of UVA protection. Although the higher the SPF number the greater the UVB protection, this does not always increase proportionately.

For example, SPF 15 screens out 93% of rays and SPF 30 screens out 97%.

Make sure you look for a sunscreen that provides broad spectrum coverage with an SPF of 30 or higher.

Sunscreen ingredients like titanium and zinc oxide are less likely to cause a rash and are better for sensitive skin. 

There is an increased risk of melanoma for those with greater than 50 moles on their bodies. Inspect the moles on your body to gauge your risk for melanoma with these ABCDE’s: Border: Color: Diameter: Evolving: Asymmetry: The mole has The mole is The size is The mole The mole is changes not even or an irregular dark brown larger than or jagged or black in 6mm (pencil from day symmetrical border color to day head eraser)

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eat fresh

MELONS MOTHER NATURE’S REFRESHER FOOD

By Tami Charbonnet

During hot summer days, melons are a great pre-workout snack because they have high water content, are nutrient dense, high in minerals and vitamins like C and A. With only 64 calories in a 1-cup serving of honeydew and even fewer calories in cantaloupe or watermelon, melons are a delicious, low calorie treat!

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THE BENEFITS OF MELONS • Melons are an excellent source of vitamin A, a powerful antioxidant.

• They are rich in beta-carotene, lutein, zea-xanthin and cryptoxanthin. These offer protection against colon, prostate, breast, endometrial, lung and pancreatic cancers.

• Melons contain zea-xanthin, an important carotenoid, that helps protect the eyes from age-related macular degeneration.

• They help the human body

develop resistance against infectious agents.

• Melons are rich in vitamin C and also contain B-complex vitamins, such as niacin, pantothenic acid and minerals like manganese.

• Melons are high in insoluble fiber which stimulates digestion and supports bowel regularity. Sometimes referred to as “nature’s broom,” this type of fiber binds to water and helps sweep material through the intestinal tract more quickly.

GINGER MINT MELON SALAD INGREDIENTS  4 cups varied, diced melons  ½ cup sugar  ½ cup water  1 tbsp lemon juice  1½ inch piece of fresh ginger root  2 tbsp minced fresh mint leaves  ¼ tsp salt INSTRUCTIONS  Combine the sugar,water, and lemon juice in a small saucepan. Bring it to a boil.

Add the ginger piece and boil for 1 min. Place in an airtight container and refrigerate for at least 1 hour.

You can leave this ginger syrup to infuse overnight if you want a stronger ginger taste, or less for more mellow. Once ginger simple syrup has infused, strain through a sieve to remove ginger pieces.  Combine the melon in a large bowl.  Pour the ginger simple syrup over the melon.  Add minced mint leaves and salt.  Toss to coat the melon pieces evenly in the ginger syrup and mint.  Serve immediately or refrigerate in an airtight container for up to 3 days.

PICK THE PERFECT JUICY, DELICIOUS MELON! Watermelon

Cantaloupe

• Avoid bruises, patches and cracks.

• Choose a dull finish. Shiny skin means under-ripeness.

Honeydew

Crenshaw Melon

• Pick it up. The heavier the better.

• Do the slap test: It should make a hollow sound.

• The nose knows: If it smells delicious, it will be! inspirehealthmag.com § #inspirehealthmag

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recipe

FROZEN

PHYTOGREEN

POPS

Phytogreens are unflavored, super concentrated phytonutrients from organic fruit, veggies, alkalizing grass juices, antioxidants, micro-algae, and digestive enzymes.

INGREDIENTS 1 cup coconut milk l 1 avocado l 10 fresh mint leaves l 1 full teaspoon vanilla extract l 1 Tbsp. maple syrup l ½ cup Swerve sweetener l 1 scoop Phytogreens l

*Phytogreens are available at most health food stores and online.

DIRECTIONS Mix ingredients in a blender until creamy, then pour into popsicle molds and freeze. Makes four popsicles, depending on the size of the mold.

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women who inspire

Clean Water for Everyone

By Patricia Danflous

The alarm rings and you begin your morning ritual. After washing your face, taking a shower and flushing the toilet,you head to the kitchen to start the coffee. Just another day without worries about the sufficient supply of clean water. But what if it wasn’t as simple as turning on a tap or pushing down a handle?

M

arla SmithNilson, an internationally recognized leader in the water and sanitation field, understands the consequences of living without access to clean water and basic toilet facilities. She is doing something about it!

As founder and Executive Director of Water1st International, she works in partnership with local, in-country agencies to implement piped water systems, sanitary toilets and hygiene education projects in the poorest regions of the world.

The world's water crisis is real, affecting 2.5 billion people. Five million people, mostly children under five, die from water-related illnesses each year. In countries with high child mortality rates, diarrhea is the leading cause of death for children.

90% of diarrheal death is caused by unsafe water, poor sanitation and insufficient hygiene. Worse, children, weakened by frequent diarrheal illnesses become malnourished and vulnerable to other infections.

As a young girl, Smith-Nilson first discovered the water crisis’ impact on women. She remembers, “it was in Mexico that I saw girls my age carrying water to their families. It seemed so unfair that I could be born less than two hours north and have a completely different life. That experience

Marla supervises the collection of water at one of Water1st's 1,562 projects worldwide.

never left me. So when I learned that civil engineers built water systems, I decided that is what I wanted to study.” Today, one of her most important missions is to diminish the oppression of women who still carry water to and from their homes.

Utilizing her education and experience, Smith-Nilson has refined how Water1st supports water projects in developing countries. “The labor and time involved in water collection is an important problem to solve.

"We need to support solutions that pipe water to homes so that women are not spending hours each day carrying water,” she said.

“Piping water also allows people to have enough wa-

ter for all their basic needs – drinking, cooking, hand-washing, bathing, and laundry.

Toilets are a primary barrier to preventing the spread of diseases. Therefore, I advocate an integrated approach – a convenient, clean water supply and toilets, along with hygiene education.”

Smith-Nilson has always wanted to make a difference.

Ten years ago, she and her friends talked over dinner about the world water crisis and what actions they could take to solve it. “The conclusion was simple,” she said. “Tell the story of water to a large audience, and ask for donations to support sustainable solutions.”

In 10 years, we grew from a mailing list of 200 people to nearly 5,000.

Together, we have raised

over $13 million to support projects benefitting 138,000 people.”

Reflecting on her life and work, Smith-Nilson says, “I have been reading a lot of biographies such as Martin Luther King, Teddy Roosevelt, Ghandi, and Churchill.

I find it inspiring that people, who were ordinary in many ways, did really great things.

Reading these biographies has given me a lot to reflect on in my own work and role in Water1st.”  Marla has overseen community water projects in Latin America, Asia and Africa.

A Finn Scholar, she holds an M.S. in Environmental Engineering from the University of North Carolina.

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recipe

Magical Peach Arugula Salad

H

ere’s a dish that provides a big payoff for very little effort. It takes about five minutes to throw this salad together, and the combination of peppers, peaches, and arugula is simply beautiful. Serve it in a wide bowl to show off its good looks.

Made with fresh, wholesome foods that invigorate us and clean from the inside out, this Magical Peach Arugula Salad comes from my new cookbook, Eating Clean:The 21-day Plan to Detox, Fight Inflammation,

and Reset Your Body. Perfect for a warm weather lunch or dinner al fresco, this recipe helps you think not just outside the box, but outside the bag and can too!

My healthy and practical approach to eating clean focuses on how much your health can improve when you get your body working for you, not against you. It also illustrates how detoxing can address and correct the imbalances that may be causing unwanted symptoms in your body, which western medicine might only mask or

worsen.

My path to wellness started over 10 years ago when I was nearly bedridden in my early 20’s fighting for life and wondering how to be healthy in a real way. I learned to heal my body from over a dozen health issues from Lyme disease to Candida, PCOS and C.Diff Colitis.

I am sharing this easy and fresh recipe with you because I want to show everyone that eating and living clean feels good.

Do it because once you see life this way, you’ll never go back. 

Amie Valpone,

HHC, AADP, is

the editor-in-chief of TheHealthyApple.com.

She is a Manhattan celebrity chef, culinary nutritionist, professional recipe developer, food photographer, writer and motivational speaker specializing in simple gluten-free, soyfree and dairy-free clean eating recipes.

Serves 6-8 INGREDIENTS: l 10 cups arugula l 5 medium ripe peaches, pitted and diced l 2 yellow or orange bell peppers, diced 1 l ⁄ cup finely chopped raw walnuts 3 l 2 tablespoons extra-virgin olive oil l 2 tablespoons balsamic vinegar l 1 tablespoon freshly squeezed lemon juice 1 l ⁄ teaspoon freshly grated lemon zest 4 1 l ⁄ teaspoon sea salt 4 1 l ⁄ teaspoon freshly ground black 4 pepper DIRECTIONS:  In a large bowl, combine the arugula, peaches, bell peppers, and walnuts.  In a small bowl, whisk together the oil, vinegar, lemon juice, lemon zest, salt, and pepper.  Drizzle the dressing over the arugula mixture, toss, and serve.

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cover story

Determined Competitor

A True Olympian

By Patricia Danflous

Seven-year-old Sarah jumped into the pool with confidence and a competitive spirit. Her backstroke was strong. She came out of the water with a big smile only to see a bigger smile on her mom’s face.

“You looked like a little windmill out there,” applauded her mother.

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t took me a while before I realized that being a windmill was not the right way to do the backstroke,” laughed Sarah Groff True recalling one of her first athletic competitions.

Today, that young swimmer is a mature professional athlete heading to the 2016 Olympics in Rio de Janeiro. She not only knows the right form for the backstroke, but she is a world champion swimmer, runner and cyclist. Sarah True is a tri-athlete and a medal contender.

One of only a handful of female athletes to qualify for and secure a position on the United States Olympic Team a year in advance, True is ready to step up to the podium for the medal ceremonies. Four years ago, she missed that climb by ten seconds, taking fourth place. Although ten seconds may seem like a fingertip loss in some races, for tri-athletes ten seconds is a long time. “We’re talking about a sport in which a winning difference comes down to whether you put your bike helmet on in two seconds or one second. Or take two seconds to take off your wetsuit rather than three,” explained True, who is an expert in gliding into already-tied running shoes when she moves into that final third of the Triathlon.

Tri-athletes compete in a continuous race to the finish line beginning with a 1500-meter swim, followed by a 40 K bike race and ending with a 10 K run. The ability to finesse the transition from one sport to another is as important as maintaining the stamina to perform in all three events.

“It was a relief to qualify early as it has given me more time to structure my training and do my best without the worry and pressure of qualifying,” True reflected. “Instead of peaking to qualify and then having to peak again a few months later in the Olympics, I have had less anxiety. I’ve had the time to strengthen my strengths and work on weaknesses, changing the way I’ve trained mentally and physically.”

“When I qualified for the London

Olympics in 2012, I was elated about just being able to compete at such a high level,” she continued. “Now I understand the stresses associated with competing as an Olympian.”

For tri-athletes, cross training is daily. Although her focus may be on running one day and biking the next, True incorporates swimming, biking and running into her three or four sessions each day dedicating a minimum of five hours to her sport.

“I change clothes at least three times a day. I do a lot of laundry and take a lot of showers,” she shared.

Imagine the amount of calories True burns in just one training session.

Imagine how much she needs to eat to maintain an elite athletic body.

“The caloric intake for most people in a regular meal is a snack for me,” she smiled, noting that she eats five to six mini-meals a day while training.

Healthy meals, that is.

True and her husband Ben, an elite runner and Olympic contender as well, follow a diet based on whole foods with an emphasis on seasonal offerings and not much meat. Refueling throughout the day with whole grains, fruits, vegetables, nuts and healthy fats is essential to the Trues' at-home and on-the-road diet.

An All-American swimmer, True has a stronger edge in the Triathlon’s water event. “If there is a breakaway opportunity in swimming, I will be there,” she said. Not realizing her multi-talents until after college graduation, True described herself as “pretty good” in all three Triathlon sports.

“Like a lot of people who compete in college athletics, I wanted the athletic challenge that extended beyond my four years of being a collegiate swimmer,” she explained. “Triathlons were gaining popularity because of the challenges involved and, although I had done them for fun, I did not take them seriously. However, I knew I could swim, I knew I had to learn something about biking and I knew that running was straightforward.”

For True, doing more triathlons was a good way to keep competing at a

Left: Sarah True leads a group of cyclists. One of the challenges for tri-athletes is the quick transition from swimming to biking.The speed of changing clothes could make a winning difference.

Sarah Groff True In 2005, U.S. Olympic Triathlete Sarah True began racing in the International Triathlon Union.

In 2007, she won the ITU Aquathlon World Championship.

In 2011, she was named the USAT Olympic/ITU Athlete of the Year.

At the 2012 Olympic Games, True finished in fourth place for Team USA. In 2013, she won the Clermont ITU Pan American Cup. After training with Coach Joel Pilliol, she finished in second place in the 2014 ITU World Triathlon Series.

Born in Hanover, NH, True earned All-New England Prep honors.

She graduated cum laude from Middlebury College in conservation biology and studio art. She earned All-America honors as a freestyler.

True serves as an Athlete Ambassador for Right To Play (righttoplay.com), a global organization that uses sports and play to educate and empower children.

She is a writer for espnW. Visit her blog at www.facebook.com/espnW/

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❝

“We’re talking about a sport in which a winning difference comes down to whether you put your bike helmet on in two seconds or one second. Or take two seconds to take off your wetsuit rather than three.” higher level.

It turned out that True was more than “pretty good” as a tri-athlete and after a few years what had started as a post-college diversion became a profession. “The mix of three sports keeps the event dynamic and exciting,” she said. “My love for the sport

is just as great or more today as it was when I first started competing. Striking the right balance among all three activities while being reactive to how others perform really keeps me on my toes. It goes back to balance and transition.” So much of sport is psychological – the mindfulness

and awareness of that each competitive sport in the moment. Like many other areas of life, you have to balance the present while also being prepared for what is ahead. “I am so lucky to be able to do this.

I’ve had an incredible run,” she continued. “To be an Olympian is to be at the

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pinnacle of your sport.”

True further explained that in a regular Triathlon you have a fairly limited audience, but at the Olympics your sport is in the global spotlight, especially for triathletes. For example, at the London Olympics, there were a few free events that the public could attend. But when it comes to road races, cycling and Triathlons, the public can always see a part of the competition for free. “To run through Hyde Park and hear 100,000 screaming, cheering people is exciting as you acknowledge both the global presence and the pressure,” she said.

When you listen to the cheering crowds in Rio this summer, you will hear the crowd pulling for True. Make sure to watch for her on the podium. She is ready. 

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pets

SUMMERTIME

PET SMARTS

N

By Dr. W. Mark Cousins, DVM, DABVP

ow that the heat is here, we need to think about our pets and all the health problems summer can cause for them.

Obviously, heat stroke is the first thing that comes to mind. Dogs and cats should never be left outside in the direct sunlight without fresh water or a shady place to escape the heat.

NEVER LEAVE A PET UNATTENDED IN A CAR in the summer heat. Also, be careful when exercising your dog in the heat. If you are running or exercising your dog too much, not only will you expose your dog to heat stress related problems, the hot concrete may cause extremely painful blisters on the pads of his feet.

Parasites are more prevalent in the summer because the combination of heat and humidity makes the perfect environment to stimulate the life cycle of pests. Make sure dogs, and especially cats, are given their heartworm medication as directed so that they can gain protection against gastrointestinal parasites. Fleas also increase during summer

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months. Make sure you use your pet’s flea medication regularly and consistently and according to your veterinarian’s directions.

Most people tend to do maintenance projects on their cars and homes in the warmer weather. Please be aware that if you change the antifreeze in your car, it is EXTREMELY toxic to your pets. Many brands of antifreeze are palatable to pets and they will freely sample it.

Caution: A small amount can kill an average size dog or cat by destroying its kidneys.

If you suspect your pet has ingested a toxic compound, call your vet immediately.

If you are a do-it-yourself type and plan to do repairs on the outside of your house, be aware that some types of exterior house paint contain leadbased compounds and can be toxic to pets and people.

Keep a look out for standing puddles where paint flecks and paint dust can accumulate over time. If your pet drinks from these puddles, it can be toxic. Additionally, paint dust can cover a cat’s fur and your kitty can ingest poison by licking the toxic dust off his or her fur.

Finally, allowing your dog to play or run outside without a leash is courting with disaster. Not only can your dog get accidently hit by an automobile, he can also get into a fight with other animals or people.

This situation is completely preventable. 

Pamper your fur baby this summer by freezing some of his favorite toys in a large bowl of water or chicken broth.

Not only will the frozen concoction keep him hydrated in the heat, it will also keep him occupied for hours.

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RENEW…

REFRESH IN ALL

WHITE

I

t has always been hard to find stylish clothing that is also environmentally friendly. Luckily, the fashion world has made some exciting changes! In 2015, Macy’s began its partnership with the start-up company, Nineteenth Amendment. This new collaboration is a game-changer for millennials, Indie brands and fashion in general.

Nineteenth Amendment was founded

by Amanda Curtis whose vision was to craft beautiful garments at affordable prices by using innovation, local manufacturing and distribution. If you are all about looking great and also helping the environment, this company is definitely for you.

What is really fun and unique about Nineteenth Amendment is they focus on sustainability for new and up-and-coming designers. They arrange pre-sale pricing and showcase the garments before they hit the runway; and what fashionista doesn’t love that? Their production of custom, made-to-order, limited quantity garments in the United States ensures that a ton of inventory isn’t left on the racks. So you really are getting a piece that’s made especially for you.

Since the company is all about sustainable fashion, it’s no surprise that they also represent some fantastic brands whose clothing is made from environmentally friendly materials as well.

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By: Whitney Alexandra | Photos: Bri Johnson | Model: Kristy Parsons | Hair & Makeup: Carey Duprey

fashion

This season celebrate the new and wear all white; a clean, simple and sophisticated look.

Learn more about Nineteenth Amendment at www.nineteenthamendment.com.

SHOP SOME OF THESE NINETEENTH AMENDMENT’S DESIGNERS: Jovan O’Conner was inspired by the 2016 Summer Olympics, based in Brazil. She took influences from music, culture, food, diversity, scenery, landscape and the beauty of the country to create a collection that is fun and trendy.

Graciela Rivas created a line

influenced by Summertime fashion, that is fun and artistic, yet effortless.

L.O.R. creates bold cuts and silhouettes. Dorothy Mensah, the designer behind the brand, uses her pieces to represent the empowerment of women.

Designer Natalie Rae’s newest collection, Grad School, is inspired

by American folklore and American consumption and waste. All of her collections are made from 80% - 100% sustainable materials and are manufactured with fair work environment facilities.

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mighty kids

YOUR BEST FRIEND THIS SUMMER

By Michele Robert Poche

S

ummertime can pose a challenge keeping everyone properly hydrated.

Our lawns, gardens, plants, pets and particularly our children all need special attention this time of year. As temperatures rise and we spend extra time outdoors, dehydration can come on quickly. The trick is to catch dehydration before symptoms like sunken eyes, infrequent urination and lethargy occur.

MAKE WATER INTERESTING: For some children, drinking water is boring. Dial it up by adding:

• FLAVOR: Mix one part fruit juice with three parts water • COLOR: Try India Tree’s all-natural, concentrated vegetable food colorants • TEXTURE: Toss in a few frozen grapes, berries or other fruit chunks • FLAIR: Serve in a jazzy cup with a crazy straw

Popsicles are a great way to stay hydrated in summer. To avoid sticky hands and catch all the drippings, slide an upright muffin cup onto the stick right under the frozen treat.

Want your kids to drink more water? Here’s how.

Make it available.

Water should be the first thing your children reach for when thirsty. Keep a filled pitcher or water bottles in the refrigerator. Pack water in your children's pool, beach, sports or overnight bags. Stash a bottle in your purse and keep a lidded sports bottle with a straw on the bedside table.

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July § August 2016

Make it c-c-c-c-c-cold.

In the hot summer days, colder is better. Chill the water in a cooler when on the go. Want it even colder? Toss in some ice cubes made with 100% juice or frozen fruit chunks. Freeze the mixed juice concoction on a stick to make a homemade popsicle.

Make it pure. Different cities

have different water supplies and the tastes can vary. Invest in a water filter for your faucet or a filtered pitcher for the refrigerator. On the go? Try a portable filtration bottle. Water that tastes eggy, sulfuric or earthy won’t help you to keep your children hydrated. 

recipe Recipe courtesy of Sharing Every Bite www.sharingeverybite.com

MONKEY tails MAIN: • 6 frozen bananas •12 Popsicle sticks CHOCOLATE SAUCE: • 1 c. cocoa powder • 1 c. coconut oil • 1/4 c. Baking Truvia (or ½ c. sugar) • 3/4 c. nondairy milk

TOPPINGS: • shredded coconut • crushed nuts • sliced almonds • sprinkles • mini chocolate chips • granola • diced fruit

DIRECTIONS  Remove peels from bananas and cut in half (shortways). Put one Popsicle stick in the cut end of each, about halfway through the banana.

Lay them on a cookie sheet spread apart so they don't stick together and freeze them for at least 8 hours, or overnight.  Once the bananas are frozen, blend chocolate sauce ingredients in a blender until smooth.  Bring a sauce pan to low heat and add the chocolate.

Continuously stir for about five minutes until the sugar melts. Be careful not to overheat or the chocolate

will burn.  When the chocolate is ready, remove the bananas from the freezer. I recommend doing this one at a time because they thaw quickly. Roll each one in the chocolate to cover completely. You may need to use a wooden spoon to help cover the curved side.  If you'd like to add extra goodies, do so now by rolling the banana in a bowl/ plate with desired toppings.  Put your "monkey tails" back in the freezer immediately for the chocolate to harden. They will be ready to serve in approximately 1 hour. 

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discover

SOCIAL NETWORKING

Benefits

By Michele Robert Poche

We’ve all heard about the downside of social networking.

It lacks emotional connection and decreases face-to-face communication skills. But there is an upside. As the mother of two teenagers, I’ve come to learn the many benefits associated with this virtual interaction. Here are just a few:

1 Job searches.

Job seekers, you no longer need to search the want ads. Now there are virtual employment sites such as Monster.com or Indeed.com where you can post your resume and employers will find you. Use social media to demonstrate your skills through posts, photographs or commentary to a larger audience. Creating your own blog or posting regularly to sites such as LinkedIn or Google Plus can also get you noticed by potential employers.

2 Event planning.

Organizing a birthday party, class reunion or school meeting? By creating a Facebook group, you can extend invitations, provide ongoing information, send reminders and interact with your guests as they reply or ask questions. You also generate interest when your guests interact with each other about the event.

3 Income prospects.

Earn a commission every time someone clicks a link that promotes a product on your Facebook, Twitter, Instagram or Pinterest page by joining an Affiliate Program through companies such as Amazon. Also, by writing an established blog that has its own followers, you can earn income for reviewing and evaluating products.

4

Professional referrals. Need a plumber? An honest

mechanic? A math tutor? Ask for recommendations on your Facebook page. The average user has a high concentration of friends in his/her same area and thus can get dozens of answers immediately by posting a single question. (NOTE: This is also an invaluable resource when trying to locate a lost pet.)

5 Corporate feedback.

Did your dishwasher break? Did you have a horrific experience at Arby’s? Did your supermarket sell you spoiled milk? All three of these things happened to me and were addressed from the comfort of my home, thanks to Twitter. More and more companies are responding to tweets by their customers and their response is typically immediate, thus gratifying.

6

Health updates. Gone are the days of needing to contact dozens of people or organize phone banks to keep everyone informed when Grandma gets sick. By creating a Caring Bridge page, the site administrator can keep a real time, online journal and invite readers who can then receive updates, photos and videos as well as make comments and offer support in one joint forum.

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longevity

LIFE Changes

By Patricia Danflous

The day you have waited for is here – the kids are off to college and the house is yours again.

M

ixed emotions are the first signs of empty nest syndrome.You know the feeling, when the last child leaves and the joy of raising children to adulthood conflicts with the sadness of losing the con-

nection with your child.

“We were really looking forward to having some time to put ourselves first, maybe plan a few three-day weekends at the lake or try one of those ‘drink wine while you paint’ parties, when our youngest daughter started the University of Texas,” says a 48-year-old mother of three girls. “But something else happened.

My husband and I sat down at the dinner table with nothing to say to each other.

That’s when I realized we hadn’t really talked about anything other than our kids for a generation. And we missed all the commotion,

noise, and even the midnight pizza deliveries we had complained about so often.”

According to a Mayo Clinic report, past research indicated that empty nest syndrome could lead to depression, marital conflict (many couples often divorce when the kids are gone), alcoholism, or other life-interfering problems. However, current research shows that there are benefits to achieving an empty nest home. For example, if you and your spouse continually disagreed about ways to raise a child, you may discover a new sense of harmony.You will definitely have more time for yourself and each other when there is just the two of you.

American Psychological Association’s research also lessens the severity of empty nest syndrome.

Believe it or not, APA studies indicate that it is not the miserable moms but rather the devastated dads who experience the most problems. Of course, most parents do feel a sense of loss when any child “grows up” and departs the family home. But keeping in touch now is easier and more economical than ever – e-mail, texting, an old-fashioned phone call (from time to time!), video calls, and a quick Facebook scan keep the connection doors open.

My husband and I sat down at the dinner table with nothing to say to each other. That’s when I realized we hadn’t really talked about anything other than our kids for a generation.

Psychologists and other parents offer this advice for coping: ACCEPT THE SITUATION You did a great job raising your child. Celebrate his or her maturing and be supportive.

KEEP IN TOUCH Don’t wait for your child to be the first to contact you. More than likely, he or she is just as anxious to talk or text as you are.

CELEBRATE, CELEBRATE AND RELAX Enjoy this time. Remember, there is a growing trend for adult children to move back home and stay quite awhile.

CONSULT A PROFESSIONAL If you do experience severe sadness or depression, you may want to see your physician or mental health specialist.

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healthy destinations

EUROPEAN-STYLE TREKKING

By Suzanne Fox

Plan to visit Napa Valley for a wine tasting holiday, the Inspire Health way... with a walking vacation!

Wine Country Trekking provides luxurious, self-guided, inn to inn walking vacations from the gateway city of San Francisco to the California Wine Country, with a focus on superb hiking, lodging, food and wine.

There are treks for all skill levels from walking and hiking to running. Options are available from 4 to 10 days with nine different excursion packages. The treks are self-guided, meaning you can travel with your own group instead of taking the tour with strangers.

We like the Mt. Tamal-

pais to the Wine Country Trek, but other wonderful treks are: San Francisco Bay & Islands, Sausalito to Point Reyes, Sonoma Valley and Napa Valley Wine Tastings.

Prices range from $1,050 per person for four days to $2,650 per person for 10 days and are all-inclusive of lodging, breakfast, lunch, wine tastings, taxes, luggage transfers, special excursions and itineraries.

Everything is planned for you. All you have to do is get yourself there and start enjoying the outdoors and your walking vacation! ď Ž

For more information visit Wine Country Trekking’s website at www.winecountrytrekking.com or call 1-888-287-TREK (8735)

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adventure

EXPLORING

CUBA

By Whitney Alexandra

J

Whitney poses with a 1955 model Chevrolet sedan.

ust a short 230 miles off the Florida coast, Cuba awaits. My adventurous side could not resist exploring the Cuban culture while it still stands frozen in time. With a plane ticket and passport in my back pocket, off to Cuba I went.

Upon arrival, my initial impression was a sense of adventure. The streets were filled with vibrant people and vintage style cars like I had seen in postcard photos. People were social and welcoming with a relaxed pace that contrasted with my day-to-day New York City lifestyle.

After settling into my casa, I was ready to explore. Cuba is a Spanish speaking country where the English language is not taught. Although I spoke very little Spanish, the people were eager to communicate and we found a way to get through the language barriers.

Old Havana was truly picturesque with buildings comprised of unique architectural styles that were blanketed in vibrant and contrasting colors. As I walked down the streets, I noticed the locals had their windows open wide enough that you could see directly into their living quarters. They were quick to notice the tourists, especially an American. Short conversations were filled with questions and curiosities about an American visiting Cuba. Cubans have been isolated from our culture for many decades and were interested in what life is like just 230 miles away. I, too, was learning what life was like in a country nearby but culturally different, where time had stood still for over 40 years. With no cell phone service or

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WIFI, I was completely off the grid. I could take a step back in time, enjoy living in the moment and appreciate my surroundings. It was a newfound freedom!

Local farms span Cuba’s countryside. The food was very fresh, but not extremely flavorful. The most popular foods include bread, pork, beans, rice, eggs and chicken. “Havana Club” was the favorite local rum, clearly the drink of choice. Salsa dancing continues to be the leading form of entertainment and I can’t remember ever witnessing such a vibrant scene of people enjoying themselves in music and dance.

Cuba is not only filled with bustling, colorful cities, old cars and live music, it is also a place for peace and serenity, surrounded by crystal clear water, rolling hills and lush landscapes. You can either take a drive through the fields or venture out to the beach!

With the most recent opening of the American Embassy and a visit by President Obama, you be assured that time will not stand still for Cuba much longer. Your chance to see it is now! 

Unique arc hitectural styles are b lanketed in vibrant a nd contrasting colors.

media reviews

By Patricia Danflous

THE BLUE ZONES: LESSONS FOR LIVING LONGER FROM THE PEOPLE WHO'VE LIVED THE LONGEST

by Dan Buettner (2008, National Geographic) What are the secrets to living a longer, quality life?

National Geographic Explorer, Dan Buettner, offers his suggestions based on his case studies and individual profiles in The Blue Zones. By profiling societies throughout the world in which people not only live longer but also have highly productive lives, Buettner showcases lifestyles, diet and exercise regimens that contribute to longevity. A New York Times bestseller, The Blue Zones is written in an easy-toread format with a wide range of adaptable suggestions.

MEATLESS IN COWTOWN:

A VEGETARIAN GUIDE TO FOOD AND WINE, TEXAS-STYLE Laura Samuel Meyn (2015, Running Press)

Do they really have vegetarians in Texas?

Yes! It's hard to believe that Texas, known for its thick and sizzling beef and barbecue, is also home to quite a few non-meat-lovers. Learn how you can enjoy the best of Texas cooking, from enchiladas to Frito Pie, in the new cookbook, Meatless in Cowtown. Tantalizing illustrations of tempting meatless dishes will inspire you to try a recipe or two and may send you on the road to becoming a vegetarian. Teaming up with food and travel writer Anthony Head, Meyn also includes the perfect wine or beer to accompany the Texas-styled dishes adding even more zest to this cookbook.

SWIM SPEED STROKES FOR SWIMMERS AND TRIATHLETES: MASTER FREESTYLE, BUTTERFLY, BREASTSTROKE AND BACKSTROKE FOR YOUR FASTEST SWIMMING

by Sheila Taormina with a foreword

by Rowdy Gaines (2014,VeloPress) You don’t have to be a triathlete to take advantage of four-time Olympian and gold medalist Sheila Taormina’s tips and techniques. In her follow-up to Swim Speed Secrets published in 2012, she uses underwater, high-quality photographs to illustrate a

scientific approach to power and speed in the water. You will learn how to improve your swimming technique and about the winning forms of 13 elite swimmers and Olympians. The photos alone will inspire you to put on that bathing suit and swim.

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recipe

Cilantro Wasabi Aioli Yields: 8 servings Prep Time: 10 minutes Cook Time: 0 minutes

Edamame BURGER Yields: 6 burgers | Prep Time: 30 minutes | Cook Time: 30 minutes

Fresh edamame and Asian vegetables are used to create a delicious green burger served with a zesty Cilantro-Wasabi Aioli.

These unique and popular burgers are wholesome and easy to prepare, and they always get rave reviews.

INGREDIENTS • 4 cups frozen shelled edamame, cooked • 2 cups frozen mixed vegetable stirfry blend, thawed • 1 tablespoon flax meal • 2 tablespoons hot water • ¼ cup orange juice • ¼ teaspoon low-sodium soy sauce • 1 tablespoon Agave nectar • ¼ teaspoon Dijon mustard • 1 cup whole wheat bread crumbs • ½ teaspoon sea salt • ¼ teaspoon black pepper • 1 teaspoon lemon juice • 6 whole wheat burger buns • 6 green-leaf lettuce leaves • 1½ cups sprouts • ¾ cup Cilantro-Wasabi Aioli DIRECTIONS  Preheat oven to 375°F. Line a baking sheet with parchment paper and set aside.  Place the cooked edamame and thawed stir-fry blend into a food processor. Pulse multiple times until the

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I like to think of aioli as a flavored mayonnaise. This aioli is a special combination of wasabi, cilantro, cashews, and tofu. A green delight!

INGREDIENTS • ¼ cup raw cashews, soaked in water to cover for 2–3 hours, then drained • ¼ cup water • ¼ cup silken tofu • 1 clove garlic • 1 teaspoon wasabi paste • 1 teaspoon low-sodium soy sauce • ½ teaspoon lemon juice • 1 teaspoon pureed ginger • 1 tablespoon apple cider vinegar • 1 tablespoon chopped fresh cilantro • ½ teaspoon sea salt

ingredients are well blended. It should be green and have a fine consistency similar to that of short-grain rice.  In a small bowl, combine the flax meal and water. Allow to sit for 2–3 DIRECTIONS minutes.  Soaking the cashews in water for a  Remove the vegetable mixture few hours will reduce blending time. from the food processor and place If you are not using a Vitamix, I highly in a large mixing bowl. Add the flax recommend soaking the cashews so they mixture and fold together. blend into a smooth and creamy texture.  Add the orange juice, soy sauce,  Combine all the ingredients in a Agave, Dijon, bread crumbs, salt, pepVitamix or other high-powered blender per, and lemon juice to the vegetables and process on high speed until smooth and mix well. and creamy.  Form into 6 patties and place on  Remove from the blender the prepared baking sheet. and chill to thicken.  Bake for 10–15 minutes. Flip and Serve chilled. continue baking for an additional 10–15 minutes. Remove from the oven and allow the burgers to set for about 5 minutes before serving.  Serve on a whole wheat bun topped with lettuce, sprouts, and Recipe courtesy of Cilantro-Wasabi Aioli.

The PlantPure Nation Cookbook:  Enjoy.

The Official Companion Cookbook by Kim Campbell

Community RESOURCE DIRECTORY

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Get Inspired!

“The more you praise and celebrate your life, the more there is in life to celebrate.” – Oprah Winfrey

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