Inspire Health Issue 30

Page 1


Empowering Natural Living

nE itamiBeauty VSupports from the Inside Out So You Think You


Nutrition for a Healthy State of Mind


Unique Charisma with Robin Sol Lieberman




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contents 34 5 SUPER FOOD

Watercress - the Most Super of all the Superfoods?


Dressing for Endurance Sports







Vitamin E - Supports Beauty from the Inside Out


So You Think You CAN’T Dance?


Are All Calories Equal?


Breaded Onion Rings


Celebrate the Healthy Way


Green Apple & Melon Summer Smoothie


Easing Pet Anxiety & Depression When You Go on Vacation


Nurturing A Reader


Greek Hummus Pitas


All-Natural Alternatives for Salt




Nutrition for a Healthy State of Mind The Ranch Malibu


Chic, Easy and Stylish


Cheesecake Pops



s s e r c r e t Wa

super food

The Most Super of all Superfoods?


ou’ve probably heard about superfoods, a frequently used, and misused, tag to promote foods believed to provide benefits for health and wellness. Because the name “superfood” is not officially regulated, there is no telling just how good these foods really are for us. This fact inspired a team of researchers at the William Paterson University in New

By Anja Springthorpe Jersey to rank a number of these so-called superfoods based on their nutritional value. Watercress was crowned the clear winner (leaving Chinese cabbage and chard as runner-ups). After comparing levels of fiber, potassium, calcium, folate, vitamin C and a number of other important nutrients, watercress was awarded an astonishing score of 100 out of 100,

making this tender-leafed plant a bona fide superfood. One of watercress’ many benefits are the high levels of vitamin K which are not only needed for healthy blood clotting but also to maintain bone health and reduce fracture risk. All you need is one cup of watercress per day to get 100 percent of your vitamin K requirements. Watercress is also associated with improved

cardiovascular health. The high levels of calcium, magnesium and potassium support lower blood pressure and may help to reduce the development of narrow arteries – the main culprit for heart attacks. Because of its high nutrient content, watercress is an all-rounder when it comes to health and wellbeing. Some studies suggest that watercress consumption may also be beneficial in the management of diabetes and certain cancers as well as supporting weightloss and improving energy levels. No wonder that Hippocrates, “the father of medicine,” recommended watercress dishes for many of his patients on a regular basis.

HOW TO ADD WATERCRESS TO YOUR DIET: • Use watercress instead of basil to make pesto. • Add watercress leaves to your favorite smoothie recipe. • Watercress makes a great base for a peppery soup. • Add watercress to sandwiches, wraps and salads. • Add chopped watercress to scrambled eggs, stews, meats and fish.

Some studies s uggest that watercress consumption m ay also be beneficia in the managem l en diabetes and cer t of tain cancers § #inspirehealthmag



editor’s letter

“Yesterday is history, tomorrow is a mystery, today is a gift of God, which is why we call it the present.” ― Bil Keane

A celebration is defined simply as marking one’s pleasure at an important event or occasion by engaging in enjoyable, social activity. We celebrate our important holidays, family events and personal accomplishments, but how often do we celebrate everyday life or ourselves for that matter? This issue of Inspire Health is all about celebrating now! When you make it a habit to celebrate yourself and those you love each and every day, you boost your confidence, you learn to communicate with others – even people you have nothing in common with – and you create a joyful life in the process. You don’t need an excuse to celebrate the ordinary. So, don’t wait for Thanksgiving or Christmas to take stock of who or what you have. Look at life’s gifts each and every day and don’t forget to celebrate!


To a wonderfully ordinary day, Liz McGehee

Find us online! 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



Local Credits


Creative Team Art Director TRA PHAM Creative Directors JENNIFER CABALLERO DIANNE WALLER Web/Digital NEAL BOYD

© 2017 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved. Printed in the USA by Fox Print Services (


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 consultINSPIRE with a healthcare professional before starting any diet, exercise or supplementation program, before taking HEALTH any medication, or have or suspect they have a health problem. IH30-32pg-V1


r o f g n i s Dres e c n a r u d n E Sports


By Liz McGehee

f you’re thinking of getting into endurance sports like cycling, long-distance running or the forever popular triathlon, it’s time to think about updating your wardrobe. Butt padding may seem strange at first, but you’ll notice a huge difference in your comfort level while riding your bike and a reduction in groin tenderness. While these items can add up, the improvement in performance and physical comfort make high-performance athletic wear more than worth the initial costs. You can also collect items gradually and set up email alerts for blowout sales. CYCLING Whether you’re a competitive cyclist or just plan to be on your bike a lot, there are some essentials you need to consider. Bike and bib shorts have thick padding in the groin which keep you from getting sore in places you never imagined you could. Helmets and gloves prevent injury. Yes, gloves! Cyclist’s palsy, although common, can lead to more serious issues like ulnar claw (aka claw hand). Also, make sure your bike is fitted to you, otherwise you can develop tendonitis in the knees among other issues. Clipless pedals and shoes will keep you from slipping and injuring yourself when you’re going 35 mph downhill. Cycling jerseys have lots of handy pockets, are lightweight and usually come in bright colors that prevent accidents.

TRIATHLON WEAR Tri clothing, although similar to cycling, is slightly different. Since you’ll be running, swimming and cycling, the clothing wicks more and the padding is thinner, allowing you to run more comfortably. You can purchase a two-piece or a onepiece racing suit, but you should consider how long the race is, how often you need to use the restroom, how hot it will be on race day and test the comfortability during training before choosing. You’ll also need a swim cap and goggles for the swimming stage. One or twopiece swimsuits as well as wetsuits are optional.

Featured Brand: Built on the concept that women can be both strong + beautiful, Betty Designs provides fun and unique, high-quality skinsuits, swimwear, tri, cycling and other endurance sports apparel.

LONG-DISTANCE RUNNING Proper footwear is probably the most important thing to protect your body if you’re a marathoner or long-distance runner. Even as a beginner, ill-fitting shoes can be the difference between giving up and going the distance. Consider the mileage you’ll be putting in, durability, pronation and foot strike. If you’re unsure, go to your local sports store to get fitted. Your surrounding climate, common weather conditions, time of day you run and projected race conditions should be used to assess your shirt, shorts or tights or whether you might need throwaway sleeves, arm warmers or gloves. No matter what sport you plan on doing, be sure to practice in your race day attire at least once to make sure you’re comfortable for the big day. § #inspirehealthmag



E n i m a it V natural beauty



By Anja Springthorpe

itamin E is not only important for a healthy immune system, it is essential for the maintenance of healthy, glowing skin. You may have noticed that many skin care products contain the nutrient vitamin E – and for good reason. Rather than being one nutrient, vitamin E is a group of eight compounds with similar chemical structures, all of which are potent antioxidants. Antioxidants are needed to combat free radicals, highly unstable compounds that damage our cells, DNA, and other tissues, and hence greatly contribute to the skin-aging process. Free radicals result as a normal part of our metabolism, but pollution, chemicals, smoking and alcohol are all factors contributing to increased levels of free radicals. To keep these in check, we need

antioxidants such as vitamin E. Since vitamin E is fat-soluble, it works well in tissues like skin and hair follicles to provide significant resistance to cellular damage and aging. Plenty of research confirmed the effectiveness of vitamin E when it comes to skin health. Apart from protecting the skin from free radicals, vitamin E additionally protects the top layer of skin from UV radiation - a leading cause of wrinkle acceleration and loss of complexion. Because vitamin E is so essential to skin health, it is effectively used to treat scarring. Vitamin E oils for topical use are readily available, but be cautious of the purity and quality of the products you choose. Ideally, any vitamin E oil contains all eight members of the vitamin E family as well as vitamin C, which increases the stability and shelf-life of the oil. Oils can leave a heavy film on the skin, and

therefore application at night is often preferable. Should we apply vitamin E to the skin or consume it through the diet? Because vitamin E is needed for a number of important functions throughout the body, we need to ensure adequate dietary intake rather than merely relying on creams and oils, as these products only support vitamin E levels in the skin. Luckily it is not hard to come by great sources of vitamin E. Foods such as seeds, nuts, avocados, fish, plant oils and green leafy vegetables are all good choices to boost your vitamin E intake. While there are vitamin E supplements available, food sources are always superior, safer and certainly more nutritious.

Do not take vitamin E products without consulting your physician if you have a blood clotting disorder, are pregnant or are taking blood thinning medication. DARK LEAFY GREENS like spinach are an excellent source of vitamin E. Stretch their life spans by pureeing them with minimal water in the blender then freezing into cubes. They’ll be ready to go when you want to enrich your meals by popping them into smoothies, sauces, soups and more.

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YOU CAN’T DANCE? By: Tami Charbonnet Co-written by: Model and International Les Mills Trainer and Presenter Anna Lowery


1. STAR JUMP Begin with a wide stance. Feet outside of hips and hands by the sides of body.  Create a big bend in the knees (think squat!), collapse through the chest and shoulders.  Swing the arms down and as you lift the chest, and cross the arms in front of the body, shooting them wide into the air (high diagonal) to make a star shape with the body. Bonus: Up for a challenge? Try jumping! *Be sure to land with soft knees and abs braced.*



The truth is – everyone “CAN” dance! Our bodies naturally respond to the rhythmic sounds of music. If choreography or the motion of dancing seems intimidating to you, take the first step – be brave and let go of your mental guard. Dancing is a great way to have a blast while burning calories. It is also a fun, social and fantastic workout. You can dance almost anywhere, anytime and with anyone. Popular group fitness classes such as Zumba, Les Mills BODYJAM® and SH'BAM® are super-charged energetic workouts offered at fitness facilities nationwide. Most beginner dance classes are designed with easy-to-follow choreography, but you should learn a few basic moves before jumping into a group class. You may even decide to clear the living room, turn on your favorite tunes and JUST

2. SALSA OTS (ON THE SPOT)  Begin with feet together.  Walk on the spot with a natural walking rhythm (left, right, left, right). K eeping the walking rhythm, step the left foot out and in, followed by the right foot (1,2,3,1,2,3)  Allow the arms to move naturally with small circles in front of the stomach.


DANCE all by yourself! You will quickly begin to feel energized by the physical and emotional benefits from the endorphin release and calorie burn. Although moves may appear simple, when repeated to the beat of your favorite music, you will benefit in various ways. Cardiovascular: Most dancing is considered moderate- to vigorousintensity physical activity. Bone Strength: Stepping, jumping, marching and reaching at any level contribute to bone strength in the legs, spine, arms, shoulders and core. Mental Health: If you have two left feet, learning to dance seems quite the task. Dancing will allow you to connect your mental focus to the rhythm or beat of music and then to physical movement.


3. "HIP HOP" SQUAT Begin with feet WIDE and keep hands on thighs.  Bend both knees.  Rock the hips back to the left corner and shift to the right corner. To work deeper into the squat and out of the squat, bend as low as you can and gradually work your way back up.

5 4. SPLIT JUMP  Begin with a straight jump with legs together and hands over head.  As you jump, gradually split one leg forward and one leg back, landing with feet together.  Height is up to you! If the legs are bent, that's ok too!


6. SALMON JUMP  Begin with the same straight jump as the Split Leap (move #4).  Once comfortable, start to lift the feet behind by bending the knees.  Pull the arms back while arching the back.  Land with soft knees and abs braced. Try 5 Salmon jumps. Maximize with 10-20.

5. BARREL JUMP  Begin with feet hip/shoulder distance.  Put weight into the left leg and lift the right knee.  Repeat on the opposite side.  When the left foot hits the ground, pull the right shoulder back to create a full turn.  End facing forward.  Repeat opposite direction always lifting the outside knee first.  Challenge? Add a jump to the turn!


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healthy body

ARE ALL CALORIES EQUAL? By: Anja Springthorpe

Calories are often perceived as a food-currency many of us count, save, spend and worry about. In reality, a calorie is nothing more than a unit of energy a particular food provides. All foods have calories as all foods provide some form of energy.


ow many calories do we need each day? That answer depends on our age, gender, height, weight, level of activity and other circumstances such as metabolic functioning, stress levels, sleep routine and po-

tential medical conditions to name just a few. Determining calorie consumption is complex indeed. Rather than worry about how many calories we should consume each day, we ought to shift our focus to the nutritional value of the calories we


2 ½ apples vs 20 gummy bears

1 large head of broccoli vs ½ blueberry muffin



50 baby carrots vs 16 cheese puffs

1 avocado vs 2 slices of bacon

consume. This simple step can tip our diets into a more wholesome and balanced direction, which by default improves health, wellbeing and supports realistic, achievable weight goals. Just imagine 200 calories found in sugary or fatty foods, compared to 200

calories worth of fruit and vegetables. It is not hard to see which calories provide better and varied nutrition. A calorie is a steady unit for all foods, and the nutritional quality of the foods we choose decides whether we provide our body with well-balanced nourishment.

200 CALORIES 33 stalks of celery vs 1 kids McDonald fries with ketchup

3 eggs vs 1 small handful of M&M’s

2 large filets of trout vs ¾ of sausage link

24 mini peppers vs 2 tablespoons mayonnaise

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Breade d

Onio n Ring s Yields: 2 to 3 servings Prep Time: 20 minutes Cook Time: 25 minutes


By Kim Campbell, The PlantPure Kitchen Cookbook

his recipe was inspired by the canned onion strings on top of a traditional green bean casserole.The canned onions are greasy, salty and highly processed, and I knew there had to be a delicious alternative.These onion rings are it! In fact, the first time I threw them together, my family ate them all before they even made it to the top of the casserole. I was so excited about the idea of onion rings for casseroles, snacks and side dishes that I decided to include this recipe in the cookbook. KIM’S HINT MUST HAVE  4 slices 100% whole wheat bread, toasted  1 tablespoon nutritional yeast flakes  2 tablespoons dried parsley  1½ teaspoons garlic powder  1 teaspoon onion powder  1 teaspoon Italian herb blend  ½ teaspoon sea salt (optional)  1½ cups whole wheat flour  1 cup unsweetened plant-based milk  2 large red or white onions, cut into  1/4-inch-thick slices and separated into rings

You can save time by starting with 3 cups whole wheat bread crumbs instead of making the crumbs from toast. Or, for gluten-free onion rings, replace the bread crumbs with crushed Rice Chex cereal.

MUST DO  Preheat the oven to 425°F. Line a baking sheet with parchment paper.  Process the toasted bread slices in a food processor until fine crumbs form. Add the nutritional yeast, parsley, garlic powder, onion powder, Italian herb blend and sea salt.  Transfer the crumb mixture to a shallow dish. Put the flour in another shallow dish, and the milk in a third shallow dish.  Completely coat the onion rings with flour, then dip them in the milk and finally coat them in the bread crumbs.You can do several onions rings at once.  Place the breaded onion rings on the prepared baking sheet and bake for 15 to 25 minutes, until golden brown and crispy. Serve warm.




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e t a r b Cele wellness

THE HEALTHY WAY By Patricia Danflous

TRY THESE TIPS FOR HAPPY, HEALTHY CELEBRATIONS, AND USE YOUR IMAGINATION TO EXPAND THE LIST: • Spend a day at the spa beginning with a relaxing massage. • Invite your friends to an exercise party. Consider hiring a DJ to play invigorating music. Set up a make-your-own smoothie bar with a wide variety of fresh fruits and vegetables. • Take your child, and a few friends, on a trip to the Zoo to celebrate his or her birthday. • Organize a family scavenger hunt to recognize a milestone wedding anniversary. Create clues and items from places, events and memories associated with the honored couple. • Celebrate your own birthday by scheduling a mammogram, skin-cancer screening or that consultation with a nutritionist you have been thinking about.


ou are planning a celebration. Maybe it’s a party for your child’s first birthday, a wedding for your oldest daughter or a 50th wedding anniversary for your parents. Perhaps you just want to congratulate yourself on achieving a business milestone. Whatever the occasion, it’s a sound bet that cake (and ice cream) is at the top of your to-do list. Most people celebrate with food as a significant focal point, and what could be more appealing than a five-tiered wedding cake with inch-thick, buttercream icing? However, there are alternatives to traditional celebrations that are more fun, healthier and may help you live long enough to celebrate for years to come.



• Host a garden party that includes planting a tree or flowering bushes. Send your guests home with fresh herb cuttings or a selection of seeds to start a vegetable garden. • Volunteer for the day or a few hours at a local non-profit organization. Contact the United Way for suggestions if necessary. • Invite your friends to join you for an educational experience. Find a crafts class, painting workshop or ask an area car-repair shop to provide instructions on how to change a tire.

Take your child, , and a few friends on a trip to the Zoo to celebrate his or her birthday.

• Host a video workshop party. Ask one of your video or YouTube-savvy friends or children to provide a brief tutorial. Invite each guest to make their own video highlighting favorite memories or demonstrating a favorite exercise routine. • Have a glass of red wine and relax.


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eat fresh


REFRESHING PASSION FRUIT ELIXIR INGREDIENTS:  2-4 fresh mint leaves  2 tablespoons raw local honey  1 ounce (30ml) fresh lemon juice  1 tablespoon fresh passionfruit juice  6 ounces (180ml) Alkeline Water



DIRECTIONS:  Combine the mint leaves, honey, and citrus juice together.  Add passionfruit juice and water to the mix.  Chill in a glass container for one hour or pour over ice and enjoy.


uilding a nutrition plan rich in essential vitamins is challenging when we eat the same foods over and over again. Understanding the benefits of adding nutrients to our daily food consumption encourages us to try a variety of fruits and vegetables. Bored with basic berries? If you tend to get bored with your food, step of your "basic berry" comfort zone and indulge in a naturally tasty treat with an exotic flare! Passion fruit is becoming increasingly popular among the health conscious. It is a nutrient-dense, tropical fruit rich in antioxidants, vitamins and minerals beneficial to human health. Researchers recently found that passion fruit promotes relaxation and may help cure insomnia. Although these magically delicious

berries vary in size and color, the most common are the yellow and purple varieties. This tropical or subtropical fruit is actually a variety of berry gown on a vine. It has a tough outer rind, but opens to a bright, fragrant, juicy seedfilled center. Despite its small size, it’s a rich source of antioxidants and contains vitamins and plant compounds that benefit human health. Passion fruit is a good source of fiber, vitamin C and vitamin A. It may not seem like much, but these are the values for a single, small fruit that contains only 17 calories. Calorie for calorie, it’s a good source of fiber, vitamin C and vitamin A." Add passion fruit to your present diet and enjoy the magic of this nutrient-dense, exotic fruit.

Certified Registered Dietitian, Rachel West, claims that "a single, purple passion fruit of about 18 grams contains the following:

CALORIES: 17 Fiber: 2 grams Vitamin C: 9% of the RDI Vitamin A: 8% of the RDI Iron: 2% of the RDI Potassium: 2% of the RDI

There are five colorful varieties of this small but vitamin-dense fruit:

Purple Passion, Yellow Passion, Sweet Passion or Sweet Granadilla, Giant Passion or Granilla, Banana Passion

Sweet Passion or Sweet Granadilla

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Green Apple & Melon SUMMER SMOOTHIE


By Amie Valpone

s I mention in my best-selling cookbook, “Eating Clean: The 21Day Plan to Detox, Fight Inflammation and Reset Your Body,” there is no one ideal diet. I believe you can benefit from a cleaner, greener diet. But that doesn’t mean you need to eat exactly what I eat. While there are some precepts for clean, toxin-free eating, which you can read more about in my book, there are many ways to eat healthily. I’m not into labels. This isn’t about being a vegan, vegetarian or flexitarian. If you want to come up with a name for what this is, knock yourself out, but the most important thing is to eat foods that make your body feel good, which is why I’m sharing with you a recipe I created just in time for your warm summer mornings. Remember, you are the expert on what you can eat. Your friend, trainer or mom may swear up and down that unpasteurized dairy is the golden key to health, or that millet is king, but if it makes you feel ill, pass it up. After healing from a decade of chronic health issues, it took me years to realize that food was a huge piece of the puzzle and when I shifted to an anti-inflammatory lifestyle, I tossed all my processed foods and started eating clean, whole, organic foods. Try this smoothie below, and let us know what you think. Enjoy!



SERVES 2 • 1 cup unsweetened almond milk, plus more if needed • 1 green apple • 1 cup diced melon • 2 cups baby spinach • 1 large cucumber • 1 large frozen banana, cut into 1-inch pieces • Ice cubes, as needed Place all ingredients in a highspeed blender and puree until smooth. Add more almond milk if you desire a thinner consistency. Add ice cubes as needed. Transfer to two serving glasses and serve immediately.

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cover story


Unique Charisma By Patricia Fitzmorris Danflous

You don’t have to be Oprah or the Dalai Lama to unleash your charisma. You already have the internal force for living a successful, joyful and culturally diverse life.




ultural Anthropologist and Non-verbal Communications Specialist Robin Sol Lieberman explains charisma as a universal, non-verbal language. “Charisma comes from our soul, from our spirit, from the deepest essence of who we are to express our personality through words, through physical body language, through tone of voice. It’s the deep, deep, deep authentic way of communicating.” A world-traveler since the age of 16, Lieberman defines her insight to charisma, communications and connecting in what she terms “the charisma code.” She details her personal journey to develop and define charisma while guiding others in achieving their full potential in The Charisma Code, Communicating in a Language Beyond Words (White Cloud Press). Recognized by CEOs of major global companies, congressmen and United Nations representatives, The Charisma Code is a rich resource. Lieberman presents a guide for resolving conflict, inspiring engagement, changing culture as well as achieving personal success and joy. The 35-year-old, Los Angeles resident has made presentations before the United Nations, as well as frequent media appearances during national and regional elections. She explains the charisma code of appeal that makes candidates attractive to their diverse supporters. For instance, some politicians match Einstein’s charisma while others embody Marilyn Monroe’s allure.

Leiberman emphasizes, however, that charisma is not an elusive quality reserved for the famous or influential. “Charisma is an innate force, that infuses the most basic communication and gestures with passion and purpose, magnetically attracting people and opportunities,” she said. “Charisma is the currency of connection which inspires engagement, motivates teams and elicits commitment. It opens doors, dissolves borders and makes any culture feel like home.” Clearly passionate about non-verbal communications in an expanding global environment, Lieberman’s first recognition of speaking without words came during her teens. “When I first left the country at 16,

What is that?’ That experience was the root for my studying anthropology in college.” By the age of 21, Lieberman was traveling alone to Nepal, Sumatra, Sulawesi, Bali, Nicaragua and other countries while reinforcing an emerging recognition that charisma is communicating without the need for words. “It is a force, a currency that anyone can cultivate by acknowledging and unleashing confidence, magnetism and connection that exists within,” she emphasized. “I turned 21 out in the boonies of some village where I participated in an African dance on fire, an inspiring ritual,” she continued. “That was a life-changing year for me. I realized

That was a life-changing year for me. I realized there was a connection in a language beyond words. As a younger, somewhat of a hippie at that time, my word for it then was ‘telepathy.’ on a safari with my parents in Kenya, Africa, I remember having a profound connection with the individuals in the Maasai tribe we spent time with. I was more interested in learning about the guide than seeing the animals,” she said. “We obviously didn’t know each other’s language, but we had a connection. ‘Okay,’ I remember thinking, ‘connections happen with people who don’t speak the same language.

there was a connection in a language beyond words. As a younger, somewhat of a hippie at that time, my word for it then was ‘telepathy.’ But as I matured, I recognized that communication skill as charisma. It is what I am now teaching to others.” The founder of TrueCharisma, a communications training firm dedicated to the emerging culture of the global citizen, Lieberman’s client list § #inspirehealthmag



cover story is impressive and growing. She has worked with global leaders through events organized by the Japanese Ministry of Foreign Affairs, with new arrival immigrants and refugees and with the marketing teams of international companies such as Pfizer. She leads training sessions for IMPACT Leadership 21’s Emerging Global Leaders program and serves as an advisor to Alliance 4 Empowerment, an organization committed to creating social and economic inclusion worldwide. She is equally committed to encouraging individuals to enhance charisma by recognizing value and developing confidence. “Once you ask ‘what if ’ questions that support your worth and encourage your authenticity, you can magnetize others by showing your value,”

she said, explaining steps to release charisma. “Magnetizing others starts with a commitment to love yourself unconditionally, connecting with what your body feels or what your mouth says, and believing your own authority while standing up against the cultural backlash that comes with the territory of daring to be different, bold and even outrageous.” “Charisma, to me, is just the act of giving who you are to the world,” Lieberman emphasized. “It heightens our communication, our ability to communicate with others, the gifts that we have so that we can collaborate as a species. If there is a language beyond words we can all speak, and if that language connects us instead of divides us – we have a tool from which to wage world peace.”

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• Contracting viruses or infections. Kennel cough, dog flu and puppy warts thrive in compact, communal areas like this.

• Wrap a blanket around the chest like a thunder vest.

• Stressful environment. Unfamiliar people, distressed animals and loud noises are prevalent in boarding facilities. • Dog scuffles. Cramped spaces result in increased aggression and can put your animal at risk.

For these reasons, you should always check out the facility beforehand, making sure dog handlers are certified and experienced. Both cats and highly anxious dogs typically want to stay in the environment they’re most familiar with. Consider hiring someone to come to your home. If you can swing a sitter that knows the animal(s) well, even better! There are lots of companies and individual sitters that offer pet and house sitting for a wide range of species. Plus, it’s a fraction of boarding and daycare costs. Pet owners worry about

inconveniencing friends and family with their pet. Most of the time your loved ones don’t mind helping you out, but if you’re worried, ask if you can bring your animal to their home. If your pet is already familiar with the environment, they will be comfortable, and your sitter doesn’t have trek all over town. This will also ensure more one-on-one time for your animal. Gradually acclimating your animal to the new environment and sitter ahead of time can seriously reduce anxiety and

• Try playing with a toy, going for a walk or hitting the dog park. • Lavender spray has a calming effect on dogs. • Turning on the radio or television. • Positive reinforcement training. • Work with your pet to find the right solution.

depression. Knowing your pet is safe, healthy and happy will also make for a guilt-free, fun vacation.



s a pet owner, I get a little nervous when planning extended trips. The reality is that vacations stress and depress pets, but we can’t avoid leaving town forever. So how do we get around this dilemma without stressing our animals, and ourselves, out? Not long ago, I was a professional dog handler/ trainer at a doggy daycare and boarding facility. Through K-9 CPR, dog language and group play certifications, as well as day-today interactions, I learned to recognize distress signals and how to cultivate individual calming methods for every animal at daycare. Like people, animals are idiosyncratic. You must consider your pet’s specific needs when making vacation arrangements. If your animal is elderly, aggressive or prone to anxiety, boarding may not be the best option. For rescues that have spent considerable time in kennels, overnight boarding facilities often resemble shelters.

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mighty kids


Read quietly together. It doesn’t matter when or how long. The important thing is that everyone is



reading something on his own for this period of time. Read aloud together. This group activity allows her to ask questions about tricky plot points or confusing vocabulary words. Understanding is the gateway to enjoying. Allow him to pick his own book. If you’re concerned about his selection, offer a menu of titles from which he can choose. Feeling in control, as always, can work wonders. Select titles that have been adapted for the big screen. A movie night is a surefire incentive to propel her

through the pages of a great book. Don’t forget the popcorn! Make reading material accessible. Books and magazines should be stashed everywhere from his bedroom and breakfast spot to the car and even the bathroom. Read and read again. We enjoy movies, songs and TV shows more than once. Why not books, too? Familiarity will breed fluency in her word recognition and pronunciation. Get technology on your side. Instead of being the competition, electronics

Subscribe to a children’s magazine. Not every reading session has to be Shakespeare. Pick a topic she loves and find a publication about it.



Fantasy: J.K. Rowling’s Harry Potter series has remained on the children’s bestseller list for more than a decade. You won’t regret meeting the boy who lived. Memoir: Brown Girl Dreaming by Jacqeline Woodson won both the National Book Award and Newbery Honor with its stunning, autobiographical poetry on the Civil Rights movement. Fiction: Diary of a Wimpy Kid is extremely relatable, almost painfully so.



eading, writing and arithmetic … these skills represent the foundation of all learning. Is any one more important than another? Answer this question: can you write or solve a word problem without the ability to read? Exactly. I think that’s why it comes first. But not every child is interested in curling up with a good book each night. Some of us (if I’m being honest) need a little nudge to start turning the pages.

By Michele Robert Poche

can actually be your BFF. Play an audiotape and let him follow along with a paper copy.



INSTRUCTIONS Combine the chickpeas,  pine nuts, garlic, lemon juice, nutritional yeast, basil, oregano and sea salt in a food processor and puree until smooth and creamy. Scrape down the bowl as needed to get everything incorporated.  To make the sandwiches, put a tomato slice and INGREDIENTS some mixed greens in  4 cups cooked or canned chickpeas, each pita half and spoon warmed (see Tip) some of the hummus in Makes 8 with it. sandwiches  1/3 cup pine nuts, toasted and ground in a food processor  6 garlic cloves, peeled RECIPE TIP  3 tablespoons fresh lemon juice Warmed chickpeas will give  3 tablespoons nutritional yeast you a creamier hummus than cold chickpeas. If you  2 teaspoons dried basil or 2 are cooking your beans tablespoons minced fresh basil from scratch, make sure  1 teaspoon dried oregano they are very tender before making them into hummus,  1 teaspoon sea salt and be patient when  2 large tomatoes, sliced pureeing. Otherwise, the  2 cups mixed greens final texture will be gritty. By Del Sroufe, The China Study Family Cookbook  8 whole-grain pitas, cut in half and split ummus is a great way to get beans into the mouths of kids who might not otherwise be fans of the uber-healthy legume. My mom used to take us to a small tavern in downtown Columbus where the owner was Greek and made amazing food. My brother and I would sit at the bar and snack on his version of the yummy spread.



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BAKED CHICKEN BREASTS INGREDIENTS  4 skinless, boneless chicken breast halves  2 tbsp olive oil  1 tbsp coarse sea salt (see substitutes below)  1 tbsp water (or more if needed)

 Rub breasts with oil and place in pan.  Add salt substitute to chicken.  Bake 25 minutes, flipping midway, until juices run clear and center isn’t pink.

Then, I picked four salt alternatives, all of which INSTRUCTIONS are available in the average  Preheat oven to 400°. supermarket: wine, Herbes Spray baking pan with de Provence, lemon juice, and cooking spray. mushrooms.

Here’s how it went.


alt S H By Michele Robert Poche

e’s the salt of the Earth. She’s worth her salt. And take it with a grain of salt. This common tabletop seasoning certainly gets around. But too much of it can cause high blood pressure resulting in serious health problems, such as heart failure, stroke, osteoporosis, stomach cancer and

kidney disease. Surely there are other, more wholesome ways to enhance and season our meals, right? Read on, flavor lovers. First, I selected a recipe, an old favorite for baked chicken containing only four ingredients. I prepared it four times, subbing out a different alternative for salt in each batch.

With all the extra salt you’re going to save, try it as a cleaning agent for your iron. It’s as easy as (1) turn the iron to high, (2) sprinkle salt generously onto wax paper and (3) iron the saltcovered wax paper to remove the build-up from the iron’s surface.



WINE Ratio: Cost: Cooking: Notes:

1 tablespoon salt = 1 cup wine $1.99/187ml bottle As directed Flavors vary. Select accordingly.

HERBES DE PROVENCE Ratio: Cost: Cooking: Notes:

1 tablespoon salt = 2 tablespoons herbs $4.69/0.85-oz. shaker As directed. Add water. Savory, marjoram, rosemary, thyme, oregano, lavender, etc.

LEMON JUICE Ratio: Cost: Cooking: Notes:

1 tablespoon salt = ½ tablespoon lemon juice $1.98/15-oz. bottle As directed Try other citrus juices for variety

MUSHROOMS Ratio: Cost: Cooking: Notes:

1 tablespoon salt = 3 cups mushrooms $2.99/8-oz. carton As directed. Add water. Flavors vary. Select accordingly.

Which was best? In my tasting group, the Herbes de Provence chicken was the most flavorful with the batch cooked in wine being a close second. Personally, I enjoyed the mushroom recipe, as I’m a big fungi fan, because I found it delivered an earthy, smoky flavor. The lemon juice batch, while perfectly satisfactory, was the most ordinary of the lot. Which would I make again? Given the choice, I would prepare the chicken with wine, Herbes de Provence and mushrooms to create a French-inspired, saltless dish that my family wouldn’t believe actually came from our kitchen.

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healthy mind




here could not be more truth to the statement “You are what you eat.” And in fact, we should extend this to “You feel how you eat.” It is now well established that our food choices can significantly affect our mood and may even play a role in the development of mental health conditions, such as anxiety, depression and even addiction. The foods we consume nourish our brain with energy and nutrients. A balanced and varied diet including fruits, vegetables and wholegrains maintains healthy brain function and supports a healthy, happy mind.

It is now well established that our food choices can significantly affect our mood and may even play a role in the development of mental health conditions, such as anxiety, depression and even addiction.

BRAIN BOOSTING NUTRIENTS: Omega-3 fats. The brain is made up almost entirely of omega-3 fatty acids and deficiency is associated with mental disorders. Because the human body cannot produce these fats, we have to ensure adequate dietary intake to provide the building blocks for a well working brain. Aim for oily fish (salmon, herring, mackerel) twice a week. Seeds and nuts also contain omega-3 fats and should be a daily feature on your plate.



Tryptophan. This amino acid is required to produce the mood-regulating neurotransmitter serotonin. Low levels of serotonin can trigger or worsen mood disorders including depression. Tryptophan-rich foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils and eggs.

B-vitamins. B-vitamins are vital for brain health. Fruits, vegetables, meat and legumes are all sources of B-vitamins and a varied diet will ensure sufficient B-vitamin intake. Alcohol depletes B-vitamins and should only be consumed occasionally in moderation.

Curcumin. The compound that causes turmeric’s bright color has been found to alleviate symptoms of mental disorders and protect against depression. Add generous amounts of turmeric to soups, curries, dressings, sauces and smoothies. Avoid junk food. Research correlates junk food consumption with a higher risk of mental problems. This may be due to the fact that junk food often is nutritionally inadequate as well as high in saturated and trans-fats, both of which have negative effects on mental well-being.

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healthy destinations


The Ranch Malibu


By Liz McGehee

ave you been looking for a change? Many of us recognize when our minds and bodies are in need of a pick-me-up, but we don’t necessarily know where to begin. The Ranch Malibu is a retreat-like program with the end goal of helping you achieve your physical,

nutritional and mindfulness objectives. They encourage you to “unplug from your busy daily life and recalibrate the mind and body through their immersive, weeklong results-oriented fitness program in Malibu, California.” If you can pinpoint stress at work or home, unhealthy food choices or a lack of exercise as some of the

things weighing you down, or you simply want to kick start your wellness goals, The Ranch Malibu’s highly acclaimed 7-day wellness program is for you. With eight hours of low impact activity, four-hour group hikes, a 1,400 calorie-a-day organic plant-based diet, naps and a massage each day, “guests feel both physically and mentally transformed, logging over 60 miles of hiking, shedding unwanted pounds and inches, emanating a vibrant, healthy glow and regaining mental clarity and peace of mind.” If you’re tight on time, The Ranch 4.0 offers a fourday version at Four Seasons Hotel Westlake Village and

For more information on how to unplug at The Ranch Malibu or to book reservations, visit their site at Where: Markita, 12220 Cotharin Rd, Malibu, CA 90265 When: 6 nights and 7 days (Sunday-Saturday) minimum Price: $7,200



California Health & Longevity Institute. However, the Malibu program is more private. If you have more time, The Ranch combines 4.0 with Malibu into a 10-day program, The Ranch 10.0, which yields the best results. Goals are also customizable at The Ranch. You can choose to focus on weight loss, mental clarity and/or spiritual rejuvenation. You don’t need weeks, months or years to begin feeling results, but you do need to start somewhere. Recognizing a desire within yourself to feel better is the first step towards building a healthy mind and body. The second step is doing something about it.

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Stylist: Whitney Alexandra | Photos: Bri Johnson | Model: Marcelle & Anya Lesun (Q Model Management) | Hair & Makeup: LB Charles



CHIC, EASY AND STYLISH By Whitney Alexandra


is the year of wellness. It’s the time when women are focusing on themselves and embracing a relaxed, healthy and sustainable lifestyle. Fashion plays a tremendous roll in this. Women now want laidback, comfortable clothing that’s easy to wear, yet stylish. California-based clothing store LA Relaxed offers just that. Featured in ‘O’ Magazine, this sustainable fashion brand offers styles for any age, and we got the inside scope from the brand itself, see what the owner, Dana had to say! Q: What inspired you to create an eco-friendly fashion brand? A: Witnessing the detrimental impacts our industry has on the planet, combined with our love for fashion and embracing the art of manufacturing, we knew that it


was time to show consumers that you don’t have to sacrifice style for sustainability. Q: What sets your brand apart from other eco-friendly brands on the market? A: We pride ourselves on working with local mills to create new blends of eco-friendly fabrics and fibers that you won’t find elsewhere. We’re also part of a small percentage of brands that are manufactured in the US. Q: How do you encourage women to celebrate themselves and their style through fashion? A: The LA Relaxed woman is a mother, sister, daughter, CEO, philanthropist, etc. She is anything and everything she wants to be. We hope that our timeless pieces help women express themselves not only through fashion but by doing what’s right for the environment.

Q: LA Relaxed is the perfect mix of fashion and comfort, what inspired you to create a brand that is effortless, yet stylish? A: Being a sustainable fashion brand isn’t just about the fabrics the garments are made of. It’s also being on trend without being “fast fashion.” We create clothing that is stylish, but that women can wear for years to come. Visit for more.

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Makes 9 ice pops

By Del Sroufe, The China Study Family Cookbook


To make vanilla cheesecake pops, leave out the berries and add 2 tablespoons more cashews, 1/4 cup water and 1 teaspoon pure vanilla extract to the blender.



INGREDIENTS  1/2 cup raw cashews  1 cup Medjool dates, pitted  1 cup strawberries, blueberries or raspberries, fresh or frozen  2 tablespoons fresh lemon juice

INSTRUCTIONS  Put the cashews and dates in a bowl, cover with water and soak for at least 4 hours or overnight.  Drain and reserve the soaking liquid. Transfer the cashews and dates to a blender, along with the berries and lemon juice. Puree until smooth and creamy, adding enough of the soaking liquid to make a creamy consistency.  Spoon the puree into freezer pop molds, cover and place craft sticks in the molds. Freeze until firm, about 3 hours.  To remove the pops from the molds, rinse the molds under cool water for 30 seconds, remove the lid and gently pull the pops from the molds. Serve immediately, or store frozen in zip-top bags.

Sugar-free desserts may not taste sweet enough for those first starting to eat a healthier diet. It can take several weeks for your taste buds to down-regulate. If your kids, or you, are not enjoying sugar-free choices like this one, start by replacing half of the dates with an equal amount of maple syrup and then slowly reducing the amount of maple syrup while increasing the amount of dates in subsequent batches.

Removing the pops from the molds can take a little effort and a little patience. The first time I made freezer pops I thought that hot water was the best way to get the pops out of the mold. Instead, it made a mess. Practice patience in the kitchen and teach your kids the same. You will be rewarded with a better treat for your efforts.


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