Inspire Health Magazine Issue 26

INSPIRE

Empowering Natural Living

Matcha

Vitalizing Morning Pick Me Up

Nutty for NUTS! Written Notes of Gratitude

Reviving a Lost Art

Lauren Singer The Goal is Zero Waste

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contents 4 SUPER FOOD Matcha

34 HEALTHY DESTINATIONS

NATURE THERAPY

at Lake Austin Spa Resort

7 FEATURE

Just Cruising…

8 NATURAL BEAUTY Aloe Vera

10 EXERCISE Core Crusher

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Be Fit Through Thick And Thin!

14 RECIPE

Matchalicious Dream Loaf

16 WELLNESS

No Bones About It

18 EAT FRESH

Going Crazy For Nuts!

20 RECIPE

Simple Tahini Roasted Carrots

22 COVER

The Goal is Zero: Zero Waste Lauren Singer Lives Her Values Unconditional Love

28 MIGHTY KIDS

Written Notes of Gratitude Reviving a Lost Art

29 RECIPE

Nut Milk

30 DISCOVER

Holiday Time Management Tips

32 LONGEVITY

On the Market's Edge

34 HEALTHY DESTINATIONS Nature Therapy at Lake Austin Spa Resort

36 FASHION Faux Fur Made Easy 38 RECIPE

White Bean Chili INSPIRE HEALTH

Lauren Singer Lives Her Values

12 HEALTHY BODY

26 PETS

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ON OUR COVER The Goal is Zero: Zero Waste

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BONES ABOUT IT

a h c t a M M Vitalizing Morning

super food

atcha green tea is a special form of green tea with a history steeped (pun intended) in both ritual and tradition. It is an interesting specialty tea standing at the highest rank of all super foods. It all begins with how the matcha is harvested.

In the weeks prior to harvesting, it is kept shaded. It is then dried and stone ground. The traditional preparation is very specific, but generally the bright green matcha powder is whisked with hot water to produce a frothy, creamy beverage with an umami flavor. The full process and preparation allows for the entirety of the plant to be consumed, offering much higher amounts of the beneficial components of green tea.

Pick Me Up

By Leah Porche

Get Your Morn ing Matcha Fix: Create your own matcha breakfast bowl

1 2 3

MATCHA BENEFITS Alert calm from a combination of caffeine, a stimulant, and an amino acid, L-theanine that offers a soothing effect without lethargy.

Potential cancer prevention via extremely high amounts of antioxidants, specifically EGCG, a widely studied polyphenol that has also been linked to weight loss.

Reduced risk of cardiovascular disease, attributed to high levels of catechins, a phytochemical compound.

Try a matcha latte or frappuccino at your favorite coffee shop

Matcha

Add matcha to your breakfast smoothie

Go old school and invest in an traditional matcha kit

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editor’s letter

CREDITS

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

You could be published in the next issue of Inspire Health magazine.

Email us at editor@inspirehealthmag.com.

Find us online!

www.inspirehealthmag.com INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors PATRICIA DANFLOUS TAMI CHARBONNET WHITNEY ALEXANDRA MICHELE ROBERT POCHE SUZANNE POLK FOX Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Web/Digital NEAL BOYD Print Production DEBBIE WELDON

Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN National Sales PAM ROGERS National Sales MELISSA FOSTER

Cover Health & Fitness Fashion & Beauty Kids & Family Destinations

© 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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t s u J g n i s i u r C

By Tami Charbonnet

No matter what your age, gender or level of fitness— cycling is a great non-impact sport that will help keep you fit. Whether your goal is to cruise along the beach at sunset and take in the view, ride with speed on the open road or take your peddling to off-road trails, there is a perfect bicycle waiting for you!  Bicycles range from inexpensive, moderate to “high dollar” investments. First, decide how much money you plan to spend.  Who do you plan to ride with?  What do they ride?  What would you like to do with your new bike?

TRIATHLON OR TIME TRIAL BIKE

aerodynamic handlebars, light weight, skinny tires The Tri-bike is a fast, efficient bike designed for performance and racing.

CYCLOCROSS BICYCLE

drop handlebars; wider tires than a regular road bike, special brakes prevent mud buildup in frame.

The cyclocross or ‘cross bike, is a special type of road bike designed to be ridden on multiple surfaces. This bike is great to use as a commuter bike because of its versatility and durability.

HYBRID BICYCLE

large padded seats, upright handlebars, medium width tires, front suspension, comfortable

ROAD BIKES

skinny tires, “drop” handle bars.

Road bikes are light and fast, designed for riding on smooth, paved open roads. These bikes are both uncomfortable and unstable on unpaved trails.

Hybrid bikes provide a semi-smooth comfortable riding position and are great for casual riding, bike paths, short distance commuting, and errands around town.

If you plan to ride with a group, be sure to purchase a similar type of bike. For example, if your group is on road bikes, you will not be able to keep up with a cruiser or a heavy mountain bike. Accordingly, if your group likes to take it to the back road trails, a road bike would not make it through the sand or rough terrain.

TRACK/ FIXED-GEAR BICYCLE quick turning, no coasting, brakes often optional

CRUISER BICYCLES

extra wide comfortable banana shaped seat, upright riding position, wide “balloon” tires, swept back handlebars, old-fashioned coaster brakes (where you peddle backward to stop), single or three-speed.

Fixed gear bikes (also known as “fixies”) are great for enthusiasts looking for agility and performance without any frills.

Cruisers are often colorful, fun and made for fairly flat routes.

MOUNTAIN BICYCLE

flat upright handlebars, low gear range, shock absorbers and suspension.

Mountain bikes are designed for riding rough off-road trails but are often used for adventure races and leisure trail rides.

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natural beauty

Aloe Vent rof aImmortality

Ancient Pla

G

By Whitney Alexandra

rowing up, I remember getting a sunburn or cut and my mother constantly grabbing aloe vera lotion to sooth my pain. Instantly I would feel relief along with a cooling sensation, so naturally, as I got older and would still manage to not quite put enough sunscreen on, or when I would every so carelessly get a burn from my curling iron, I too would grab aloe vera. Even though it was introduced to me at an early age, I had no idea what this magical plant had to offer.

Taking care of my body has become a huge priority and because of this I have had to step back and reevaluate the products I use, especially when it comes to skincare and beauty. It’s amazing how many brands use harsh chemicals that can take a toll on your body.

For me, I have become such an advocate for implementing natural remedies into my beauty routine. During my research I was totally blown away by how great

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an aloe vera plant is for your overall health. Plus, I’m obsessed with the fact that you can literally grow your own in the comfort of your home. Easy and convenient, sign me up!

So here’s what I found out; Aloe Vera is a super-cool, super-plant that can be taken internally or applied externally. It has been used since the ancient Egyptians, who called it the “plant of immortality” (no wonder they used it) and contains over 75 different nutrients, vitamins and minerals – wow! It is an anti-inflammatory and contains antibacterial and anti-fugal properties. It provides a hydrating, no-grease feel and is considered a growth hormone that produces new skin, helping it to heal and repair quickly. Super healthy, right?! Plus, when skinning your own plant, it allows you see the effects immediately, as well as making it beyond affordable to use everyday!

SO HOW DOES THIS RELATE TO BEAUTY? BESIDES TREATING BURNS AND CUTS, HERE’S A LIST OF WAYS TO USE MY FAVORITE, ALL-NATURAL BEAUTY REMEDY:

• • • • • •

ra Aloe ve-have • st is a muaturally, • for a n iful life. beaut • • •

Makeup remover Exfoliating scrub Moisturizer Fights against acne Soothes upset stomach and helps with digestion Fades dark spots and under-eye circles Has anti-aging properties Used as a hair mask and leave in conditioner Provides glowing skin Treats sunburns and cuts Helps with weight loss

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exercise

CORE CRUSHER

FLATTEN YOUR MID-SECTION By: Tami Charbonnet | Model: Linda Ellender | Photographer : Milestone Photography

CONDITIONING THE MUSCLES LOCATED AROUND THE ABDOMINAL REGION AND SPINE OR “THE CORE” IS TOUGH, BUT NECESSARY FOR A HEALTHY LEVEL OF FITNESS. ALONG WITH HEALTHY NUTRITION, THE FOLLOWING EXERCISES WILL HELP MAXIMIZE OPTIMUM POSTURE AND STABILITY, LOWER RISK OF INJURY, AND DEVELOP A STRONG, TIGHT AND TONED MID-SECTION. 1.

FOREARM PLANK WITH OPTIONAL ARM LIFT EXTENSION brace core tightly and create a straight line from the base of the neck to the ankles.

Shoulders must remain directly over the elbows. If the back begins to sink, bring the knees to the floor and begin again.

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FROZEN V SIT

For an option to work even deeper into the core, lift one arm and hold for 5-10 seconds then switch sides.

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Lift legs around a 45-degree angle, or when you feel your lower back arch away from the floor. Hold for as long as you can!!!! Be sure to keep your head and shoulders off the floor and your lower back pressed into floor.

With your core tight and tucked, use your abs to return to the starting position. Relax and recover.

Repeat for one minute. Keep your abs engaged as you perform this move. If it gets too hard, bend knees as you lower down.

3.

LEG EXTENSIONS

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Lie face-up on a flat surface. Rest arms alongside the body with palms facing up. Extend legs out long and lift to a 45-degree angle then to above the hips. Slowly drop legs back to 45 degrees and repeat. The spine MUST be anchored to the floor. If you feel the spine lift off floor, bend the knees and repeat until your core is strong enough to extend legs and anchor spine without coming off the floor.

INSPIRE HEALTH

5 4 ADVANCED BONUS MOVE: 5.

SCISSOR EXTENSIONS

4.

SIMPLE SIDE PLANK WITH CRUNCH OPTION: Roll onto the side of body; lift hips off the floor and balance on one forearm. Contract the abdominal muscles and bend arm gently, and allow hand to rest aside the head for balance. Come down to one knee if needed. Use your breath to guide movement. For a high option, bring the elbow toward the midline of the chest and then back to start position.

Hold for one minute and switch sides.

Raise both legs toward the ceiling. Keeping them straight, lower your left leg about 6 inches off the floor. Switch legs and repeat on the other side.

Try to complete 20 repetitions without stopping.

If this move is too difficult or you feel discomfort, modify my bending the knees and starting with 10 repetitions.

Tighten the core, arms and butt with resistance bands

* Stand on resistance band with feet hip width apart holding handles with both hands. Bend knees slightly, hinge forward from hips keeping chest lifted. Lift elbows out to sides of body to create tension and engage the arms and upper body. Squeeze the butt and kick the heel slowly back and away from midline.

Keeping tension, repeat for 1 min on each side. Relax between sets.

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healthy body

“One person's ideal body weigh may be complete t ly different to another's.”

BE FIT THROUGH THICK AND THIN!

By Tami Charbonnet

B

eing fit is not about being skinny or fat.

Natural body weight is as extraordinary and unique as your personality, talents and genetic gifts. According to research, “Body Mass Index (BMI) is not an accurate predictor of ideal weight— BMI measures body fat, but ignores factors such as body type, genetics, and muscle mass.” Your body is an exclusive entity- unlike anyone else's. We are human, thus genetically unique and different. In terms of health and happiness we must not compare ourselves to others or focus on numbers.

Instead ask yourself: Do you remember a time when you felt healthy? Do you remember a time when you were eating well without depriving yourself of food? If you need a numeric “goal,” make it your goal to return to your healthiest and happiest weight. But be careful, it may not be attainable to

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return to the same weight you were as a teenager or before you gave birth to children. Our body composition changes with age and life experiences. We have to make the choice to be the best version of our genetic makeup.

How much should you weigh for your height & age? Although there is no specific weight ideal for every person at the same age, we will explore this common question.

Body weight must include several factors including age, muscle-fat ratio, height, sex, and bone density.

Researchers claim “Body Mass Index is inaccurate as it does not account for muscle mass, and that waist-hip ratio is a better method.” However, “one person's ideal body weight may be completely different to another's.”

Never compare yourself to family and friends.

These comparisons ignore

To be strong, fit and healthy, one must exercise daily for at least 30 minutes and eat fresh, nutrient dense foods.

comparisons of height, bone density, genes, and even age.

Instead, get the facts! Below is a chart to help find an estimate of where you should be according to the latest BMI chart. However, meet with a health professional, fitness professional, or a registered dietitian to help safely guide you to your ideal weight for maximum

According to researchers at Changing Shape in Vancouver, WA, the following is an ideal body weight chart for women. Find more information at www. changingshape.com health and happiness. In the most simple terms: To be strong, fit and healthy, one must exercise daily for at least 30 minutes and eat fresh, nutrient dense foods.

Height and Weight Table for Women HEIGHT FEET INCHES

SMALL FRAME

4' 10" 4' 11" 5' 0" 5' 1" 5' 2" 5' 3" 5' 4" 5' 5" 5' 6" 5' 7" 5' 8" 5' 9" 5' 10" 5' 11" 6' 0"

102-111 103-113 104-115 106-118 108-121 111-124 114-127 117-130 120-133 123-136 126-139 129-142 132-145 135-148 138-151

MEDIUM FRAME

LARGE FRAME

109-121 111-123 113-126 115-129 118-132 121-135 124-138 127-141 130-144 133-147 136-150 139-153 142-156 145-159 148-162

118-131 120-134 122-137 125-140 128-143 131-147 134-151 137-155 140-159 143-163 146-167 149-170 152-173 155-176 158-179

Weights at ages 25-59 based on lowest mortality. Weight in pounds according to frame (in indoor clothing weighing 3 lbs.; shoes with 1" heels)

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recipe

MATCHALICIOUS DREAM LOAF

By Tami Charbonnet INGREDIENTS 1 lb mochiko (rice flour) l 2 Tbsp. matcha powder l 1/3 cup coconut oil l 2 cups nonfat or skim milk l 2 cups Swerve Sweetner l 4 egg whites or substitute, beaten l

DIRECTIONS 1. Combine all ingredients and mix until combined.

2. Add to 2 non stick or greased loaf pans and bake at 350 ° F for one hour.

3. Loaf is cooked completely when an inserted toothpick comes out cleanly.

4. Let cool before removing from the pan.

5. Cut matcha loaf into slices and enjoy as a morning snack or as dessert. 

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wellness

C

hicken soup is no longer the go-to-dish for comfort and healing. Bone broth is the way to go if you want to feel better, look better and lose weight, too.

Recognized as a superfood, bone broth has a high concentration of minerals including calcium, phosphorus, magnesium, sodium, potassium, sulfates and fluoride. Key nutrients such as collagen, glucosamine, and gelatin are essential in maintaining a healthy gut and are particularly helpful for those suffering from a variety of digestive problems.

Naturopathic physician and weightloss specialist Dr. Kellyann Petrucci, MS, ND, reinforced Paleo proponents of home-cooked bone broth as a beneficial healing tool with the recent publication of “Dr. Kellyann’s Bone Broth Diet.” The bestseller guide and cookbook advises that the broth diet will help you :lose up to 15 pounds, 4 inches – and your wrinkles! – in just 21 days.” She emphasizes that bone broth is rich in fat-burning nutrients, gut-healing and anti-inflammatory minerals and skin-tightening collagen.

BENEFITS OF BONE BROTH: • helping to heal leaky gut syndrome and protect healthy intestinal lining • soothing the gastrointestinal tract for those with gastric ulcers • sealing intestinal holes to address chronic diarrhea, constipation, and food sensitivities • strengthening joints and bones

No

BONES About It

By Patricia Danflous

There are several disadvantages to keep in mind if you are considering adding bone broth to your diet, including a • preventing and treating osteoarthritis possibility of high lead levels from the lead • nourishing joints, tendons, ligaments, stored in animals. Additionally, bones derived form non-organic, grass-fed animals mucus membranes, skin, hair and nails may contain toxins.

• improving sleep and memory • rebuilding tendons and ligaments for faster injury recovery

• maintaining healthy blood cholesterol • minimizing healing time for hospitalized patients • relieving auto-immune disorders

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Bone broth can be made with beef, chicken, turkey or fish bones. Add seasonings, throw in a few pieces of celery and carrots, and simmer pre-roasted bones on the stove for 24 hours or longer.

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eat fresh

Nutty for

NUTS!

By Tami Charbonnet

Add 1 ounce of fresh nuts or seeds to your daily nutritional intake and enjoy the delicious benefits of healthy fat, fiber and protein

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N

uts and seeds contain both healthy polyunsaturated fats and monounsaturated fats. These fats from nature are essential to human health and wellness. They help our bodies manage inflammation and maintain normal cell structure. Nutritionists explain that “Saturated and trans fats, found in meats, full-fat dairy, fried and processed foods can be damaging to our bodies by triggering inflammation…diets high in these unhealthy fats can lead to a host of diseases.”

Consumption of healthy fats can actually lower cholesterol and decrease inflammation. According to British Medical Journal, individuals who consumed nuts five times a week had a 35% reduction in heart disease risk.

Almonds, walnuts, pistachios, pecans, pumpkin seeds, sunflower seeds, and peanuts all contain healthy nutrients: vitamins, minerals

and fats, all of which work together to affect heart health, neurology and weight. Try adding just 1 ounce of nuts and seeds per day to help decrease inflammation and provide filling fiber, protein and immune-boosting minerals.

Nuts and seeds are high in fat and calories, so 1 ounce PER DAY is plenty to add to your present nutrition plan. Always be aware of the nutritional breakdown of food you choose to consume to be sure it fits into your daily plan.

Below is an example of the nutritional breakdown for almonds. Enjoy one ounce of delicious nuts or seeds per day!

ALMONDS 1 oz/ Calories 164

Total Fat: 14.36 g 1.1 g saturated 3.463g polyunsaturated 9.116g Monounsaturated 0 trans fat Cholesterol- 0mg Sodium- 0mg Potassium- 206mg Carbohydrates 5.6g Dietary Fiber- 3.3g Protein- 6.03

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recipe When I was diagnosed with Lyme disease and my gut became allergic to hundreds of foods, I had to learn how to create amazing flavors with fresh, whole, one-ingredient foods (while removing gluten, dairy, soy, corn and eggs) and that’s what this recipe is all about. Now that I’m healed, I still enjoy the goodness and natural sweetness of eating whole foods and my taste buds crave fresh flavors instead of reaching in a bag for food! These roasted carrots are perfect for an afternoon snack or a side dish with dinner. I often use creamy almond butter in place of tahini when I’m serving this as a snack.

INGREDIENTS 8 large carrots, trimmed l 1 Tbsp. avocado oil l Sea salt and freshly ground pepper, to taste l Pinch chili powder, optional l 1 Tbsp. tahini l 1 Tbsp. finely chopped fresh parsley, plus more if needed l 2 Tbsp. hemp hearts l

SERVES 4 Mix the tahini before using to make sure it’s thinned out for drizzling.

Simple Tahini Roasted CARROTS

By Amie Valpone, thehealthyapple.com

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DIRECTIONS 1. Preheat oven to 400 degrees F. Place carrots on a rimmed baking sheet. Drizzle with avocado oil and sprinkle with sea salt and pepper; toss to coat the carrots. Add chili powder if desired and toss to coat again.

2. Roast carrots in the oven for 2530 minutes or until very tender and golden brown. Remove baking sheet from the oven and set aside to cool for 5 minutes. Drizzle the carrots with tahini and sprinkle with fresh parsley and hemp hearts. Serve immediately.

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cover story

The Goal is Zero: Zero Waste LAUREN SINGER LIVES HER VALUES

By Patricia Danflous

She is a young, energetic New Yorker with a great sense of humor. She is a healthy, active entrepreneur. She is committed to preserving the environment she loves. Lauren Singer also talks trash. That’s a good thing. The founder of the organic cleaning product company, The Simply Co., author of the zero waste blog, Trash is for Tossers, she is an advocate for leaving a waste-free footprint on the world.

And yes, she lives those values to the ultimate, taking great pride in revealing that the amount of trash she has generated in the last several years can fit inside a 16 oz.

Mason jar.

Singer recently shared the how and why of a zero waste life in a recent interview with INSPIRE HEALTH. You will be motivated, intrigued and environmentally inspired.

INSPIRE HEALTH: Let’s start with the basic definition, what is a zero-waste lifestyle?

LAUREN SINGER: For me, it means not sending any trash to a landfill. So I do compost and although I used to recycle, I, don’t really anymore because I don’t buy anything in packaging. Recycling is a last resort.

IH: How do you manage to live a waste-free life in today’s world of packaged goods and disposable everything?

LS: It’s a series of small choices.

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Really small, easy little choices that collectively add up to not making any trash. Things like buying my food in bulk, shopping at the farmer’s market, making my own cosmetics and cleaning products and buying my clothing second hand. Then, knowing what to do with things when they reach their end of life such as textile recycling and knowing how to compost.

IH: How does that apply to things that are not reusuable, like band-aids?

LS: You can totally make your own bandages out of organic cotton rounds that are washable and reusable.

IH: Are you flexible enough that if you can’t find a zero waste solution, you just find what you need?

LS: No, definitely not. I want to say, when you’re buying something, have you looked at all the options for package-free? And most importantly, do you actually need it? Is it necessary for your life? Ninety-nine percent of the time it’s not. Most of the time, things you can’t find package free are things that you actually don’t need.

IH: We live in such a disposable world, filled with things that are not built to last. How do you deal with those types of issues?

LS: You can fix things. I like to focus on keeping what you have and keeping it working at its best. There are lots of ways to divert things from landfills.

I think the thing is to just take care of things you have. Realize you don’t need a new phone every year and think of the expense. It’s not

just money, but its human capital.

There are people suffering to make these products, there’s environmental pollution occurring to make these products. When you think of people killing themselves in the factories to make these iPhones, you have to ask yourself, is this really worth it?

IH: What inspired you to get into a zero waste lifestyle?

LS: For me it was wanting to live in alignment with my values. I studied environmental science in college and I always talked about sustainable lifestyles, but I was not living that way.

I was talking about the environment and I was purchasing plastic four times a day. There was a misalignment of what I believed in and what I was actually doing. My zero-waste lifestyle was my way of aligning those values.

IH: Your blog, trash for tossers says there are two easy steps to zero waste: evaluate and transition.

Can you expand on that?

LS: Simply just looking at what you’re already have and what waste you’re producing. Identifying ways that you could minimize your waste and taking the steps to do that. You can’t reduce your waste until you know what you’re producing. See what things you can donate or sell or minimize and then start from there.

IH: Do you have suggestions for easy first steps in beginning a zero-waste lifestyle?

LS: On my blog I have a whole list of alternatives and changes that can have a large scale, long term positive impact. It can be as simple as ordering a soda and saying “no straw.” You can

"There was a misalignment of what I believed in and what I was actually doing.

My zero-waste lifestyle was my way of aligning those values."

refuse plastic bags and use reusable bags. If you use one reusable bag for the next three years, you will have eliminated literally hundreds of single use plastic bags going to a landfill.

IH: You quit your job as a sustainability manager at the new york city department of environmental protection, launched a kickstarter campaign to start the simply co.

How scary was that?

LS: The scariest part was actually facing my boss and telling him “I’m done!” It was just a matter of the courage to tell him. When I did it, it was empowering because I was able to pursue what made me happy. So it’s been about a year and a half and the company has grown a lot. We went from just me to an actual team.

We offer a four-ounce product and tote bags with a new packaging design coming soon. I remember thinking of

starting a company. I pictured myself putting some laundry powder in a jar and selling it on Etsy. For some reason I didn’t think that was good enough or sustainable enough so there was self-doubt. Going through that battle with myself, “I don’t know if I can do this, I don’t know if I can do this” to actually being able to hold my physical tangible product in my hand, that’s amazing!

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cover story IH: What are the benefits of living a zero-waste lifestyle? What have you seen in yourself?

LS: A lot of things I would never expect to see. One, I lost a lot of weight living this lifestyle because I started eating a lot healthier and wasn’t eating packaged process food anymore.

A secondary benefit was that I saved money. There’s a preconception that living a zero-waste lifestyle means having to spend excess money.

That’s completely false. Over the past four years I’ve saved over $20,000 because my weekly food costs went from about $160 to about $60, just buying fresh natural food. I think a lot of people think fresh food and natural food is more expensive, but I think it’s because people have forgotten how to cook and how to plan. The most expensive food you can buy is the food that you end up throwing away.

IH: How do you think the zero waste philosophy is changing the world around you?

LS: The zero-waste lifestyle is the first option that we’ve seen where people can actually take it upon themselves to drastically reduce their environmental impact. Next to vegetarianism or veganism, it’s the only solution that’s internal. Before you try to change the world around you, change your life and how you do things inherently, and in truth that will result in changing the world.

For more information about Lauren Singer, a zero waste life and ways to align your environmental values with daily life, visit trashisfortossers.com.

The amount of trash Lauren has generated in the last several years can fit inside a 16 oz. Mason jar.

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pets

our I truly believe the d pets understan we ts care and effor in or take to mainta lity a improve the qu . of their lives

Unconditional

Lo e

By Dr. W. Mark Cousins, DVM, DABVP As pet owners, we all feel a certain amount of gratitude to our pets. And, there are medical studies to show that we should; physiologically and medically, a pet can definitely contribute to our overall well-being and enhance healing from disease.

But do our pets feel gratitude towards us? When we strive to feed our pets the best possible nutrition, do they realize this? When we take measures to do preventative care for our pets like vaccinations or pre-emptive, age appropriate screening tests (like our physicians do for us), do our pets understand what it is we’re trying to do for them?

When we administer daily medication like heartworm prevention or meds for a chronic illness to our pets, do they understand that we are trying to help them? Or are we just being bullies to them? When we strive to

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help our pets live a pain free existence, do they appreciate what it is we are trying to do for them?

As a veterinarian, I truly believe our pets understand that the care and efforts we take on their behalf to maintain or to improve the quality of their lives are things that they “get”; although they may not show it immediately (especially when you are trying to give a pill to your cat…. mine hisses at me). Many times, my feline patients rub against me or want to be touched after they start to heal or feel better after a treatment or a surgery for a debilitating or painful problem. But the wag of a dog's tail or the purr of a cat shows that there is an emotional part of their brain that appreciates us. And, at the least, they forgive our efforts on their behalf; and, at the most, they thank us daily for what we do for them.

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mighty kids

Written Notes of Gratitude Reviving a Lost Art

By Michele Robert Poche

As a young mom, I remember hearing a rule of thumb on children’s birthday parties: If your guests are present when you open gifts, you needn’t write thank you notes. I also remember being surprised when I heard this was a sloppy approach to parenting.

Is this a teaching moment?

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”

William Arthur Ward

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Feeling appreciated is often what motivates us to repeat the same behavior.

Therefore, expressing your thanks is not only proper etiquette, it’s also a great way to pay it forward and ensure that these same acts of kindness will be bestowed on others again and again.

Thank you notes or, more eloquently put, letters of gratitude, are becoming a lost art. But they shouldn’t be written merely for tangible gifts. Here are just a few intangible reasons for which a child might consider penning a letter to his or her generous benefactor.

• For the teacher who works to help him qualify for the honors program • For the classmate who takes notes all day for a friend when she is absent • For the coach who meets with him on weekends to help him better his game • For the music instructor who accompanies her on her own time at a competition • For the neighbor who “hires” him for spare jobs here and there • For the friend who comes over with clothes and helps her dress for her first day at a new school • For the nurses who recreate trick-or-treating at the doctor’s office because he is too sick to celebrate Halloween • For the scout leader who makes an extra costume for her so she won’t feel left out at the party

Author’s Note: All of the above are non-fiction examples from the lives of my children.

Nut

Milk

SWEETENER You may not want any sweetener in your milk, as almonds and cashews are naturally not bitter.

If you are interested in However, you might want to sweeten trying your own homemade it slightly, as your children may prefer a milk, nut milk is a delicious— small amount of natural sweetener. Some and easy—place to start! options include 2–3 tablespoons of pure maple syrup or, when blending the milk Makes 3–3½ cups initially, you can add several pitted Medjool or honey dates. You will want INGREDIENTS to add these when pureeing the  1 cup soaked and drained almonds first time so you can strain out any fibrous bits. or cashews

recipe IDEAS

• Use the nut pulp in baked goods, hot cereals, or smoothies. Or, make a quick “nut cheese” by pureeing the pulp with lemon juice and sea salt.

• Blend nut milk with fresh or frozen fruit for a refreshing smoothie! For a chocolate version, add 2–3 tablespoons of cocoa powder. Add extra sweetener to balance flavor.

 3–3½ cups water  2–3 tablespoons pure maple syrup (optional; see note)  ½–1 teaspoon pure vanilla extract  ¼–½ teaspoon vanilla bean powder (see note)  Optional add-ins: pinches of cinnamon, cardamom, or nutmeg INSTRUCTIONS  Combine nuts with water in a blender. (I prefer 3 cups for a richer, thicker milk. Add an extra ½ cup for a thinner milk.) Blend until smooth and frothy.  If desired, strain the milk to remove the nut pulp (a nut milk bag works best, a very fine strainer also works). Taste, and sweeten/season as desired with maple syrup, vanilla, and spices. Refrigerate in a covered vessel.

Use within 3–4 days.

Recipe from Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes

by Dreena Burton

VANILLA BEAN I love using vanilla bean powder. If you don’t have it, you can use vanilla extract or scrape the seeds from a whole vanilla bean. Another option with a whole vanilla bean is to submerge the bean in the milk for a day or two. The bean will plump some with soaking. You can then score and remove the seeds to stir in the milk or use in another recipe. inspirehealthmag.com § #inspirehealthmag

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discover

“The bad news is ews time flies. The good n is you’re the pilot.”

- Michael Altshuler

HOLIDAY Time Management Tips

By Michele Robert Poche

Tis the season to be busy. From last minute shopping and perpetual gift-wrapping to competitive home decorating and remorseless gingerbread eating, how can we get it all done? With a little tweaking in the time management department, you can be as industrious as one of Santa’s elves this holiday season.

01 02 03 04 05 MAKE A LIST …

AND CHECK IT TWICE. Actually, make as many lists as you need. Gift lists, party lists, holiday activities with kids lists … these little gems should be kept handy (I store mine in my phone so they’re always with me) to keep you organized, to enable you to multi-task on the go and, most importantly, to prevent you from forgetting anything.

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TRIM THE TREE AND THE FAT. Take a look at your schedule as well as your daily/weekly/ monthly routine to see what tasks can be eliminated for now.

Doctor visits, cleaning out the attic and tackling that tricky recipe?

They can all wait. Wait ‘til the new year, close the trap door and pull out the crock pot to make life easier for a while so you can get things done.

PLUG YOURSELF IN. Electronics are your friends. Use them!

Shop on your own time with Amazon, eBay and other commerce websites.

Schedule appointments and events then receive the necessary reminders for them with your calendar. Pinch pennies with coupon apps like Retail Me Not and Ibotta. Spread holiday greetings and invitations via social media, messaging and email.

PERFECT THE ART OF SAYING “NO!” Truly, I feel like a hypocrite even typing these words, but I’m committed to this effort. It’s a work in progress. And every time I manage to keep yet another obligation from piling up on my plate, it’s a victory. It’s like getting a little time handed right back to me.

And who among us can’t use more time?

PERFECT THE ART OF SAYING “YES!” (Well, now I’m just being ridiculous, right?)

The secret to keeping it together is taking the time to breathe.

Don’t get so caught up in the hustle and bustle that you don’t stop to enjoy yourself.

Whether you have no children, young children or even grandchildren, memories are being made year after year. Don’t miss being a part of them.

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longevity

ON THE MARKET'S EDGE A Shopping Plan For Better Health

E

By Tami Charbonnet

xercising and eating healthy, nutrient dense foods are important to living a long life, and consuming clean fresh foods does not have to break your budget. Healthy eating begins when we have the right foods within our reach at home. Knowing how to shop wisely at the grocery store is key.

Shop along the outer edges of your local grocery store or market.

Fresh produce, lean healthy meats, seafood, dairy, non-dairy products, and eggs are usually found along the outer edges. Avoid boxed, processed foods to eliminate consumption of dangerous hydrogenated oils. Also, stay away from the sugary bakery section if you are trying to drop pounds. Colorful, nutrient dense, natural foods must be at the top of everyone’s grocery shopping list.

Below are a few simple tips to help jump-start your journey to a long life of wellness.

Buy seasonal produce. Seasonal fruit and vegetables tend to be cheaper and fresher. Research specific foods in season and try adding these items to your basket. For example, citrus is freshest in the winter months, and its high vitamin C content reduces risk of many illnesses.

Buy local. Fruit and vegetables transported long distances tend to be chemically stabilized in order to preserve color and last longer. Although certain fruits and vegetables may be your “favorite,” try to choose produce grown close to home.

Do not fall for "pretty packaging" - make your own super food mixture using fresh greens. Many packaged greens not only have a short expiration date, but also are expensive per package/weight. Instead, try purchasing fresh baby greens, kale, arugula, lettuce, and spinach to create your own super food mix.

Try growing your own herbs and spices. Purchasing seeds and growing your own herbs is a fun way to add creativity and nutrients to your weekly cuisine. Basil, Thyme, Rosemary and Oregano are hearty “starter” herbs.

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WEEKLY "EAT FRESH" GROCERY LIST: FRUIT- SEASONAL FRESH Citrus Berries Melons Stone fruit (Chose fruit in season)

VEGGIES Mixed greens (spinach, kale, beet greens) Tomato Cucumber Peppers Onion Garlic SEAFOOD Fresh Salmon Fresh Tuna MEAT Organic, Free range lean chicken or turkey breast Organic, free range eggs RAW NUTS AND SEEDS Fresh legumes

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healthy destinations

NATURE THERAPY at Lake Austin Spa Resort

J

By Suzanne Fox

ust 30 minutes from downtown Austin, nestled on 19 lakefront acres, Lake Austin Spa Resort is the only award-winning spa resort on a moving body of water. The charming 40 room fitness resort soothes the soul in an intimate relaxed atmosphere on beautiful Highland Lake, where the Colorado and Texas rivers meet.

By adding water, Lake Austin amplifies the mind/ body experience with The Ripple Effect. Research shows that flowing water produces an abundance of negative ions. Once these ions reach the bloodstream, they produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress and boost daytime energy.

Take part in a class of paddle boarding, hiking and a new abs class standing on a paddle board.

Enjoy perfectly portioned dishes created by their French Chef, made

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from an on-sight organic garden. Kick off your weight loss goals with the Power of 7 Program. From eating healthier and fitness regimens to life assessment and spirituality, they will create a custom weeklong program to cater to your personal goals and well-being. The program is an all-inclusive package that includes a personalized schedule of spa treatments, fitness classes and special programs, as well as luxurious accommodations and three healthy gourmet meals daily.

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From eating healthier and fitness regimens to life assessment and spirituality, they will create a custom week-long program to cater to your personal goals and well-being

More packages and programs can be found at www.lakeaustin.com | 800-847-5637 1705 S. Quinlan Park Rd, Austin, TX 78732

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T

Stylist: Whitney Alexandra www.whitneyalexandra.com | Photos: Bri Johnson www.brijohnson.com Model: Marcelle & Anya Lesun (Q Model Management) | Hair & Makeup: LB Charles www.lbcharles.com

fashion

FAUX FUR MADE EASY

By Whitney Alexandra

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he holidays are a time to celebrate. A time for laughter and cheer, hot cocoa and snow, treats and parties, family, fun and of course, fashion. It’s during this magical time that we all really want to look our best. Between the holiday gatherings and special events that go on, it’s easy to feel it neccessary to always look on point. As much fun as it is it is to feel girly and extra pretty at your work party, family dinner or just simply to gather with your girlfriends for a cozy happy hour, it can also seem a bit overwhelming during this hectic time.

People are extra busy between traveling, shopping and yes, going to all of these fun get-togethers, so sometimes having to make the time to glam up can seem almost impossible. However, the nice thing about fashion now is that it’s super easy to layer and turn your day look into nighttime chic, you just have to have the right wardrobe and accessories and you’re all set.

One of my personal favorite pieces that is not only easy, but also makes for an instant upgrade for your holiday look, is faux fur. Nowa-days, faux fur is the trend over real fur; you get the same great look and comfort without harming any animals, so it really is ideal. You can find so many fabulous styles and prints that you can mix and match with basics that are already in your closet, making for one stylish outfit.

You can make them as simple or fancy as you want, depending on how you feel or where you’re going.

Wearing black pants and blouse and heels? Throw on a faux fur with some color and print for an instant wardrobe makeover. If you’ve been at work all day and have a sleek dress that you want to edge up a bit, yep, you guessed it, adding a faux fur coat will make it seem like you have a completely new look. Another one of my favorites is to wear an all black long-sleeve shirt and pair with a black faux fur vest, glam and sleek to the max.

So this holiday season, instead of stressing about what you’re going to wear to everything, simply invest in some fun faux fur pieces and enjoy this magical time in style.

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recipe

White Bean Chili This is a nice alternative to red chili. It has a Southwestern flair and is chock-full of vegetables and beans. A true crowd-pleaser!

INGREDIENTS • 2 15-ounce cans cannellini beans, rinsed and drained, divided • 2 cups vegetable stock, divided • 1 celery stalk, diced • 1 onion, diced • 4 garlic cloves, minced • 1 jalapeño pepper, seeded and minced • 1 red bell pepper, seeded and diced • 2 tablespoons chopped fresh cilantro • 1 cup frozen corn Yields: 4–6 servings Prep Time: 20 minutes Cook Time: 30 minutes

• 1½ cups canned white hominy, rinsed and drained • ½ teaspoon ground cumin • ½ teaspoon ground coriander • 1 teaspoon chili powder • 2 tablespoons nutritional yeast flakes • 2 teaspoons lime juice • One 8-ounce can green chili peppers • ¾ teaspoon sea salt • ¼ teaspoon black pepper

DIRECTIONS  Place half of the cannellini beans in a blender with 1 cup of vegetable stock and blend until smooth and creamy.  In a large soup pot over medium-high heat, sauté celery, onion, garlic, jalapeño, and bell pepper in ½ cup of the vegetable stock.  To the pot of vegetables, add remaining ½ cup vegetable stock, remaining half of the beans, creamy bean mixture, and remaining ingredients.

Cook over medium heat for 20–30 minutes or until vegetables are tender and broth is creamy 

Recipe from The Plant Pure Nation Cookbook by Kim Campbell

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