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RUN FASTER A Simple Workout to Boost Running Performance

Tony P90X Horton’s


11 BRENDAN BRAZIER Rules That Will Change Your Life







Slaying The Protein Myth

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BRENDAN BRAZIER / Ironman Triathlete, Vega Formulator

Take the T h r i v e journey and boost your health while treading lightly on the planet…

Praise for Brendan and his T h r i v e series:


“Brendan gets it! His nutritional approach is what supercharges results.”

—TONY HORTON, creator of P90X, the world’s bestselling workout program “ Brendan Brazier is your guide to getting healthy and fit through optimal nutrition. I have long

relied on Brendan’s expertise, and you will too.” —DR. NEAL BARNARD, president, Physicians Committee for Responsible Medicine



“Thrive is a must-read.” —T. COLIN CAMPBELL, PhD, bestselling author of The China Study “As our head of nutrition, Brendan’s implementation of purpose-driven nutrition has allowed our pro cycling team to meet the demands of grueling

training better than ever before.” —MATT JOHNSON, President of Garmin-Sharp Pro Cycling Team and founder of The Feed “Thrive Foods offers a diet that’s good

for you and the planet.” —THE WASHINGTON POST

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Publisher/Executive Editor Maranda Pleasant

Editor-in-Chief Brendan Brazier

MEN 15

Aaron Simpson Q&A / Plant-Based Performance / Meal Plan


MONTELl OWENS Q&A / Insight from Pro Bowl NFL Running Back

Creative Director Melody Tarver

Editor Meghan Dunbar

23 Andy Hurley Day-in-the-Life on the Road

27 Steven Hauschka Q&A / Training, Visualization, and Diet

31 Brendan Brazier Simple Ways to Boost Running Performance 35 Devin Jameson Q&A / Dance Training and Nutrition 39 Mike Zigomanis Q&A / Plant-Based in the NHL 41 Simon Whitfield Q&A / Insight from Olympic Gold Medalist 45 Rich Roll Slaying the Protein Myth 47 Brendan Brazier Eliminate Biological Debt


Venus Williams Q&A / Getting Back Into the Swing of Things

19 Rebecca Soni Q&A / Using Nerves to Your Advantage 21 Jessica Penne Q&A / A Chat With the Champ 27 Ivy Levan Q&A / Insight Into a Rising Star 31 Alanis MoriSsette Returning to My Body

37 Kathryn Budig Smoothie Talk and Traveling Healthy


39 Tiffany Cruikshank Rejuvenate Yourself: Simple 7-Day Detox

63 Brendon Burchard Five Pillars of High Performance

41 Yasmin Gow How To Do 108 Sun Salutations

67 interview with Senator Mark Udall by Susanna Quinn

45 Ashley Turner Meditation: Cultivating more Peace, Clarity, and Happiness

77 Ethan Brown Prius for the Plate 79 Brendan’s Picks

Men’s cover design Sami Lipman

Contributors Susanna Quinn

59 Dan Caldwell Building a Better Mouse Trap

75 Rodrigo Sanchez Q&A / On Being Vegan and Meditation

Assistant to the Editor Devon Craig

15 Tia Blanco Q&A / Eating Clean

33 Persia White Q&A / Plant-Based Diet and Fitness: Changing Lives

71 Moby 25 Years of Being Vegan


Copy Editor/LifeSaver Ian Prichard

55 Justin Bua Q&A / Life and Legacy Through Art

Richard Branson The Importance of Staying Fit

brought to you by Silk

Online Guru Griffin Byatt

25 TONY HORTON 11 Laws for Living a Better Life

29 John Joseph From Iron Bars to Ironman

ginger refresher

47 Bee Bosnak Breathing Underwater 51 Kathy Freston Super Nutritious Superfoods

16 68

53 Gena Hamshaw Five Questions to Ask Yourself When Starting a Blog / Recipes

Contact Us Maranda Pleasant Brendan Brazier MEDIA+EVENTS ADVERTISING AD RATES + SPECS mythrivemag.coma/dvertise RATES BEGIN AT $2800/FULL PAGE HAVE A THRIVING STORY IDEA FOR US?

Serving: 1 Total Time: Five Minutes

Ingredients 2 thin slices fresh ginger 3 oz Silk Vanilla soy, almond, or coconutmilk 1/2 Tbsp lemon juice 1 Tbsp agave nectar Angostura bitters* Fresh mint for garnish *Adds a trace amount of alcohol

Preparation 1. Place fresh ginger in a cocktail shaker and muddle (or mash with the back of a spoon). 2. Add all other ingredients except Angostura bitters and mint. 3. Add 1 cup of ice and shake well. 4. Strain over crushed ice. 5. Sprinkle with bitters and garnish with mint. For a spirited drink, add 1/2 oz ginger liqueur and 1/2 oz rum.



I have amazing friends—whose work, drive, and constant desire to push boundaries I greatly admire. In addition to the admiration I have for them, they fascinate me. I want to find out how they do it. Top performing athletes, elite trainers, bestselling authors, professional sports teams, touring musicians who play to sold out stadiums, eco and social entrepreneurs whose innovations change the way we live our lives; how did they get to the top? And what do they know that the rest of us don’t? I’ve always been fascinated with what makes the best, the best. Were they born better than the rest of us? Or did they create their own future? And more importantly, what can we learn from their insights? The purpose of Thrive is to find out, and pass it on. In the premiere issue, we chat with some truly extraordinary folks: Venus Williams talks about acing sugar and getting back into peak shape, Olympic gold medalist Simon Whitfield speaks of goal setting, TapouT CEO and co-founder Dan Caldwell gives his insight on building a $100,000+ company from scratch, P90X creator Tony Horton shares his eleven laws for living a better life, Richard Branson discusses how exercise has helped him become a better businessman, Seattle Seahawk kicker and Super Bowl champion Steven Hauschka talks recovery technique, Fall Out Boy drummer Andy Hurley talks staying fit on the road, UFC fighter Aaron Simpson shares his nutrition plan, and Guinness Book of World Records yogi Yasmin Gow guides you through 108 sun salutations. Plus much more—and that’s just issue one. Thrive recognizes the bounty of beautiful, innovative cookbooks, and each issue will feature healthy, plant-based, whole food recipes, including my favorite new and beloved books. In this issue, we spotlight recipes from my new book, Thrive Energy Cookbook, Alicia Silverstone’s latest, The Kind Mama, the long-awaited Oh She Glows Cookbook, by Angela Liddon, and Plant Food, by raw food chef extraordinaire Matthew Kenney. So, join me on this journey of discovery…it’s time for us to THRIVE.

whose work, drive, and constant desire to push boundaries I greatly

Brendan Brazier Editor-in-Chief |

I have amazing friends–





(888) 51-TESLA •


My job is never to win, it is only to execute the techniques that I have been trained to do.


I N T E R V I E W B Y:



A few years ago I heard there was a top level UFC fighter who was eating completely plant-based. Then, not long after, Aaron and I were connected. We met up in Santa Monica to run stairs. We’ve been friends ever since. Brendan Brazier/ How did you get into MMA? Aaron Simpson/ I had been coaching and training at Arizona State University for nine years. After two attempts to make an Olympic Team in freestyle wrestling (2000, 2004) I decided to follow my athletes Ryan Bader, CB Dollaway, and Cain Velasquez into Mixed Martial Arts. I had been training with and coaching all of them at ASU on the collegiate wrestling level, so when they started fighting, I figured there was no better time to try something.

BB/ What does an average training day consist of? AS/ An average day of training at Power MMA and Fitness in Gilbert, AZ for our professional fighters consists of some technical work regarding striking, grappling, or wrestling, followed by some sort of strength training or conditioning. Afternoons are dedicated to a team practice where fighters combine live sparring in several of the disciplines of wrestling, grappling, boxing, and Muay Thai (kickboxing). These live days are used to simulate live competition. BB/ Do you do any type of mental training or visualization? AS/ I’ve practiced visualization training since I first learned about it back in junior high school. I remember learning about mental drilling techniques and live situations through visualization. This allows me to repeat repetitions long after I’ve physically done them. I am a huge proponent of visualization. BB/ What benefits do you notice from eating plant-based? AS/ Changing my nutrition to a plant-based diet has changed my life. I no longer have days where I am dragging and almost yawning during workouts. My mental clarity and focus have never been better. I am recovering faster between workouts, which is especially impressive since I am now 39 years of age. Not only am I physically better, I am mentally in a better place because I am no longer contributing to the demise of so many animals. The fact that no animal has to die in order for me to survive is justification for a plant-based diet alone. BB/ Do you have any tips or tricks for eating well while on the road? AS/ I go as far as doing online research for restaurants and grocery stores well in advance of traveling. I always bring my Vega products to help with my nutrition, but I love visiting new places and seeing what

they have to offer in the way of vegan choices. Sometimes it is difficult traveling overseas to places like Brazil, so I have to get creative with my selections. But, it is always an adventure. BB/ What’s your favorite pre-performance meal? Can you share a one-day meal plan? AS/ I absolutely love organic quinoa! If I could, I’d have it with every meal. It’s an excellent source of protein and carbohydrates. BB/ Do you or did you ever get nervous before getting in the ring? If so, do you have any tips to help settle your nerves? AS/ I’ve experienced everything before a fight. I believe some of pre-fight nerves are normal and even healthy. I control my anxiety by talking to myself about my job. My job is never to win, it is only to execute the techniques that I have been trained to do. That is all I can control. If I’ve prepared and can simplify my gameplan to executing techniques and movement, I have no worries. BB/ Do you have a pre-fight ritual? AS/ I have a warm up ritual of sprints, shadow boxing and drilling techniques, but nothing ritualistic in prayer or anything. I just feel at that point that I’ve prepared and am ready to go get tested. BB/ Do you train with music? If so, what’s your favorite music? AS/ Varies. I train according to my mood that day and only when I am training by myself during running, lifting, shadow boxing, or cycling. I love all types of music, so nothing is off limits. BB/ If you’re into music, are there any new bands or musicians you suggest people check out? AS/ I have a friend whose music I enjoy. His name is Chris Grace. He has an amazing voice and lyrics and is yet to really go mainstream. Check him out! BB/ Are you working on anything outside of MMA right now? AS/ I’ve recently started a 10-week training program for those of all walks of life. It is called Simpson’s Body Transformation and includes cardio, MMA, and resistance training classes 6 days a week. I am the co-owner of Power MMA and Fitness in Gilbert, AZ and run this program there.



P L A N T- B A S E D P E R F O R M A N C E


B Y:

SIMPSON I have spent my life training and competing and looking to gain an edge. My “edge” came from specially designed strength training, intense wrestling and sparring, and supreme technique. I lacked a complete nutrition program geared toward performance. What I once considered healthy nutrition completely flipped when I learned of a plant based performance diet. I’ve always considered myself an animal lover, but my ignorance toward diet had me believing I needed to consume meat. What I learned changed me forever. This “new” lifestyle of eating gave me peace of mind, knowing that I was helping the environment and not contributing to the cruelty done to animals, as well as making my body a plant-fueled machine. I grew up in Nebraska and Arizona and learned how to wrestle at the age of four, being coached by my father. I competed at the highest levels of the sport, falling short of my Olympic dreams in 2004 and, eventually, moved into the world of mixed martial arts, where I competed in the Ultimate Fighting Championship (UFC). These two sports are synonymous with machoism and testosterone. I live and train in a world of monsters who feel that the only way to be a barbarian of toughness is to kill and eat. You can only imagine how many times I’ve been told by those in my circle that, “you can’t be a successful athlete in MMA and not eat meat,” a statement derived from ignorance regarding real nutrition and health. I eventually grew tired of defending myself and felt that the proof was in the pudding. I was in my late 30’s fighting with men in their 20’s at the highest level of mixed martial arts. Question my choices all you want, I was not eating animals and was having great success! As an older athlete (35 at the time of my switch to a plant-based diet), my ability to recover between workouts was especially important because I was in a sport that encompasses so many different forms of training. I needed an edge that would help me get through two or three physically demanding workouts a day where my body was pushed to its limits. I no longer had youth on my side, so I began to incorporate certain plants and plant-based supplements into my diet and omitted foods that were actually decreasing recovery time. I made huge gains in my training. Through my discovery of the “vegan” life, I started researching other vegan athletes that competed at a high level. It was during that period that I befriended Brendan Brazier and learned about his life of plant-based training and living. I soon realized that diet had a lot to do with recovery. Optimal sleep foods aide in reaching the delta phase, nutrient-rich foods support the immune system, and plant-based electrolytes inhibit dehydration. Ultimately, these things lead to a high level of athletic performance.

I share with you my typical “in training camp” diet and workout. This was altered when I added early morning conditioning or when I took days off of training. 7:30am: Wake Supplements- Vitamin D3, Chlorella, Daily Vitamin Breakfast- Vega One Shake with 1 Apple, 1 banana, frozen berries Oatmeal with Almond Milk and 1T Almond Butter, 1T Wheat Germ Water 32oz 9:30am: Pre-Workout- Vega Sport Pre-Workout Energizer 10:00am: Boxing/Lifting/Grappling During- Vega Sport Hydration Packets, Water 32oz 11:30am: Post Workout- Vega Sport Protein Shake 12:30pm: Lunch- Firm Tofu Stir Fry w/ Organic Veggies, Organic Quinoa, Avocado, 16oz Green Tea 3:00pm: Pre-Workout- Organic Pineapple 3:30pm: Live Sparring and Conditioning During- Water 48oz 5:30pm: Post Workout- Vega Sport Recovery Drink 4:1 Carb: Protein 6:30pm: Dinner- Lentils, Cashew and Dried Fruit Couscous, Veggies 8:30pm: Snack- Coconut Milk Yogurt with Flaxseeds 10:00pm Snack- Almonds/Walnuts/Oats 10:30PM: SLEEP



Regarded as one of the best special teams players in the NFL, multi-time Pro Bowl running back Montell Owens shares his insight.

Interview by Brendan Brazier

M Montell Owens

Back in 2009, without Montell knowing, his wife Lisa emailed me. Here’s what she said:

“My husband is currently a professional football player and just started his 6th season with the Jacksonville Jaguars. After reading Thrive, he decided to become a vegetarian back in February. He was a pescatarian during the season last year, and ended up having one of the best years of his career by making it to the Pro Bowl. As you may know, it’s almost considered taboo for an athlete, especially a football player, to eat a plant-based diet and have continued success. Nutritionists, trainers and coaches don’t seem to believe in what he is doing. Would it be possible to contact my husband to help him out with what it takes to be able to continue on a plant-based diet and still maintain his playing weight (225lbs) and strength?” What a great wife you have, Montell!

Since Montell was already on the right track, there was very little need for me. But I was invited to Jacksonville to hang out and talk nutrition and peak performance in general. We’ve been good friends ever since. Regarded as one of the best special teams players in the NFL, multi-time Pro Bowl running back Montell Owens shares his insight. Enjoy!



Montell Owens Interview by Brendan Brazier

M BB: What benefits do you notice?

MO: Tons of energy, increased overall wellness and quicker recovery times.

BB: Do you have any tips or tricks for eating well while on the road? MO: Plan, Plan, Plan! Combining Vega and Brendan’s Thrive Foods Direct makes eating healthy a lot easier.

Brendan Brazier: What do you like most about being a high-level athlete? down side? Montell Owens: Being a high-level athlete is a doubleedged sword. On one end you love what you do and on the other you miss out on quality time in off-field endeavors such as family and friends due to the demands of professional sports. BB: What does an average training day consist of? MO: A typical day consists of an early rise, prayer, breakfast, commute, treatment of old and new injuries, meetings, snack, team practice, individualized training session, lunch, meetings, practice review, treatment of injuries, rehabilitation, commute home, and time with family. BB: Do you do any type of mental training or visualization? MO: Mental training and visualization take place all throughout the day. What you focus on in your thought life, along with what you allow to pass through your eyes and ears, form thoughts and visualization that will either help or hurt you. BB: How would you describe the way you eat? MO: Depending on what phase of training and or competition I’m in I’ve always cycled between vegan, vegetarian, and what I call “clean eating,” meaning I don’t lose sleep when on vacation/out of town and I find that the chef mistakenly used chicken broth instead of vegetable broth in my vegetable soup!

BB: Do you or did you ever get nervous before a game? if so, do you have any tips to help settle your nerves? MO: I used to get nervous early on in my career. Then I realized that prior to a competition there is nothing that you can do to improve your ability. You are what you are. The only thing you can do before a competition is one of two things, maintain your ability or hurt your ability. The only thing nervousness will do is rob you of the focus you need to perform at your best.

BB: Do you have tips for aspiring football players who want to break into the NFL? MO: You must commit and have the stamina to always do what will give you the advantage over everyone else: hard work! BB: Do you have a pre-game ritual?

MO: I’ve always found pre-game to be over embellished. I adopt the same routine prior to a game that I use prior to practice. I typically put a towel over my face and take a nap. I have a teammate wake me prior to taking the field. BB: What are youR 2014 goals?

MO: I’ve got three 2014 career goals. Win the Super Bowl, lead and inspire my teammates to be the best men, husbands and fathers they can be, and make the Pro Bowl Roster. BB: Do you train with music? if so, what’s your favorite? MO: Sometimes I do and sometimes I don’t.

BB: If you’re into music, are there any new bands or musicians you suggest people check out? MO: Not new, but Esperanza Spalding.

BB: Are you working on anything outside of football right now? Other interests? Projects? Plans and goals after your NFL career? MO: My bucket list is very long…



fall o u t boy ’ s ANDY HURLEY TA L K S A B O U T

BB: Are your band mates supportive?


AH: They are very supportive. Some of them have eaten a vegan/plant-based diet at one time or another.


BB: Do you have any tips or tricks for eating well while on the road?

ANDY HURLEY I n t e rv i e w by B r e n da n B r a z i e r


fter a summer Fall Out Boy concert in Las Vegas at the House of Blues, my friend Kim introduced Andy and me. The three of us then all went and loaded up on an amazing meal at the Wynn, where thankfully Steve Wynn and his chefs offer an extensive plant-based menu. Andy and I had a chat, and here’s how it went:

out to accomplish. Making music has always been the most important thing. I think that has to be the main focus of anyone who wants art to be their livelihood: love what you do. Honestly, that should just be the way everyone approaches life and making a living. Always try to find something you love, and see where it takes you.

Brendan Brazier: What do you like most about your job?

BB: How long have you eaten plant-based?

Andy Hurley: The best thing about being in a band, to me, is being able to travel the world with some of my best friends. I get to go to places I never otherwise would have had a chance to visit. I get to go to amazing coffee shops and gyms all over the world. Doing it all with friends, because of’s unreal. BB: How did you get into the music industry? AH: My band started out playing basement shows and VFW halls with anywhere from five to fifty kids at the show. We would book our own tours that no one would show up to. We just did the work. It was DIY, which is the where we came from, being in punk and hardcore bands. At some point we just caught a lucky break, wrote a strong enough song, and started getting the attention of labels. It went from there. Getting into the music industry really was never even a goal we set

AH: I’ve been vegan for over 15 years. BB: What benefits do you notice? AH: The biggest benefit for me is that when I went vegan I really had to learn to read labels and know what goes into my food. I think being a discerning eater about what you actually put into your body is so important. With vegan and plant-based foods being more readily available and clearly labelled as such, it’s possible that people going vegan now aren’t paying as much attention to those things. I feel that having that knowledge and foundation for your diet, no matter what kind of diet you have, can be so helpful. Same in every other aspect of your life. It all flows together in the end, doesn’t it? The more you know about what you’re doing, what you’re eating, the workouts you do, the products you use, the more happy, healthy, and well informed for positive decisions you will be.

AH: The most important thing is to have your own supply of food with you. Having to rely on going out to eat is obviously going to be sub par. That can be very hard depending on the level you are touring at, though. Being in a van can make it hard to store food, but I have had good experiences touring in a van by taking out a cooler and trying to make stops at Whole Foods or other natural foods stores whenever possible. Being on a bus makes it much easier because you have a fridge and freezer, a microwave for basic things and places to plug in a juicer/blender/etc. So you can at least have access to some healthy foods in a pinch. A quick, easy way to get a lot of nutrients and vitamins is to juice something with fruits and veggies and maybe some protein or nutritional powder. A Magic Bullet type blender is a lifesaver when we’re on tour. BB: What’s your favorite pre-performance meal? AH: I have to keep it simple and quick for pre-show meals, as warming up becomes my priority. So I usually do an energy/protein bar or shake. So a Pro Core bar/Vega Sport protein bar or a Vega One nutritional shake about an hour and a half to an hour before a show. BB: I know you’re into crossfit. How long have you done it and what do you like best about it? AH: Gym Jones is my main influence in terms of fitness and philosophy. Rob ‘Maximus’ MacDonald has helped me a lot with programs, diet, overcoming mental obstacles, and feedback on my progress. I have trained with them for about four years and it has changed my life. The most important thing Gym Jones has taught me is that the most important component of fitness is the mental aspect. You can get through anything you attempt. Any workout, challenge, obstacle you face you can get through. You may fail. You may not do as well as you hoped. But, conversely, you may do so much better than you ever imagined. We have been taught to limit ourselves and our expectations so much in today’s world. Fitness is a perfect outlet to push yourself past what you think you can do and find out that there’s so much more in

you than you ever thought possible. That is a lesson that applies to every aspect of our lives. What we can learn and accomplish in life is only limited by our own fears and self enforced boundaries. I am so thankful for having been shown the light by Rob, Lisa, Mark, and Gym Jones. In terms of CrossFit…having trained at a lot of CrossFit gyms around the world, I really appreciate the community. That is a huge part of it. I’ve met so many people at the different gyms I’ve been to who have all been so supportive and challenging, and who have pushed me on when a workout got hard. It’s good to know that CrossFit is getting to a place where I can go most anywhere in the world and find a gym to throw real weight around like it was meant to be, and that I don’t have to make do with machines and treadmills. That said, Maximus has given me workouts at a Globo Gym that have been harder than anything I’ve done. So the potential for real fitness is everywhere and anywhere you bring your mind, body, and willingness to suffer. BB: How do you stay fit on the road? Can you share your favorite, basic do-anywhere workout? AH: 10-1 pull-ups/Kettle Bell swings/burpees is a quick workout I like on tour. Or 21/15/9 Kettle Bell swings/burpees. That’s called Freddy Krueger, I believe. BB: Do you or did you ever get nervous before going on stage? If so, do you have any tips to help settle your nerves?

AH: I used to get really nervous before going on stage but that has pretty much disappeared. There are of course some bigger shows we do. From time to time that still freak me out a bit, but my nerves are always settled once the first song starts. Once I’m in the music, everything else goes away. My process of warming up and getting in the right head space for the show has always been how I get rid of any nerves. Knowing you’re prepared for the show and know the songs is all you need. The other fears always fall away once you start playing.

Making music has always been the most important thing, & remains to be. I think that has to be the main focus of anyone who wants art to be their livelihood, love what you do.

just won’t work. People can tell when you’re faking it and it’s so much harder to work through the obstacles when it’s meaningless. BB: Do you have a pre-show ritual? AH: I warm up for the hour before: rudiments, stretching, getting into the right head space, and basically meditating. And then when we take the stage, we high five in a certain order. That’s the moment we form as Voltron. No matter what’s happened throughout the day, that is when we clear the slate. BB: Are there any new bands or musicians you suggest people check out? AH: Baptist’s Bushcraft, Evile’s Skull, and Hail of Bullets’ III are the newer records I have been listening to the most. BB: Favorite band of all time? AH: Metallica, Nine-Inch Nails, and Queen are my favorite bands of all time. BB: What new projects are you working on? AH: I’m in a straight edge hardcore band called Focused Minds that I do whenever I have time. We have a record called The Fact Remains that came out last year. I also have some other things in the works, but it’s a bit too early to tell. Andrew Hurley is the drummer for Grammy nominated and multi-VMA winning band Fall Out Boy, as well as Focused Minds, Burning Empires and The Damned Things. He is vegan, straight edge, and a CrossFit athlete. He has been vegan for about 15 years and training for around 5 years, mainly with Gym Jones.

BB: Do you have tips for aspiring musicians who want to break into the industry? AH: My only advice is to do it because you love it. Make music that comes from you. Make music that is a part of you, that reflects you and the weird things that make you up. If you’re doing it for money, fame or to rip off someone else...if your heart isn’t in it, then it



Laws for Living A Better Life by Tony Horton

to Ny ho rt on

Fit, healthy people like you are designed to share what they know, influence society, and make a difference in this world.

For years, I’ve worked to help people improve their lives through exercise and nutrition. While I enjoy preaching that particular gospel, there’s more to life than just working out and eating right. I want to help folks improve physically of course, but also help them improve mentally and emotionally too. In order to do that, I’ve written a book, a simple set of laws to guide people towards making better, smarter choices. I call it The Big Picture: 11 Laws That Will Change Your Life:

Law 1: Do Your Best and Forget the Rest My mantra! Approach everything you do with all you’ve got, 100% of the time, or 79.3% of the time if that’s all you have some days. And don’t worry about what others say to you while you’re on your pilgrimage. Live the laws and big things will happen. Law 2: Find Your Purpose

It’s important to know what you want to do, but it’s equally important to know why you want to do it. I’m not just talking about short-term goals (although those are important too). I’m talking about your raison d’être—your reason for being. If you have a big, overarching purpose for what you do, it makes it easier to figure out the best way to do it.

Law 3: Have a Plan

Once you have that why sorted out, it’s time to create a road map. I’m talking about a set of goals and objectives that will lead you in a specific direction. Keep your plan flexible so that you can allow for life’s challenges, but still have a solid idea of what you want to accomplish and how you’re going to do it.

Law 4: Variety Is the Spice of Everything

This is the first of what I call my Big Three. Adding variety to all aspects of your life is the best way to feed your curiosity and creativity. It will keep you interested, and make life a hell of a lot more interesting and fun!

Law 5: Consistency Reigns Supreme

Here’s the second of my Big Three. While it’s important to try new things, make sure those things aren’t excuses that keep you from sticking to your plan. No matter what, stay focused on where you want to be. And do what you need to do, every single day. Being consistent and dependable is important for your own progress, and for supporting the people who ask for your help.

Law 6: Crank Up the Intensity Let’s finish off the Big Three with a bang! Pardon my mixed maxim, but if something is worth doing, it’s got to be done with a certain amount of vim, vigor, and oomph. Only then can you thrive and progress to the next level. Law 7: Love It or Leave It

Most of us are stuck doing things we don’t love to do. We have to be responsible and take care of our daily business, but if none of it is getting us closer to our purpose on earth—closer to living the life we want—then it’s time to reevaluate! Work towards eliminating the dreary unnecessary elements in your life. Focus on the inspiring stuff and on the tasks that will, eventually, lead you to a life filled with passion and adventure.

Law 8: Get Real

By all means, make the most out of life, but be mindful of the external realities we can’t change. By realizing and embracing them instead of denying them, you’re better able to make the most of opportunities. This will also help you create a more effective plan.

Law 9: Find a Balance If you find yourself pushing too hard on one thing, back off, take a breather, and begin to spend more time focusing on other aspects of your life that are in need of a little attention. This holds especially true when you’re executing these 11 laws. By giving them equal time, they’ll work in harmony—and pay off in big dividends. Law 10: Stay Flexible Life can change on a dime. Prepare for it. Adapt to life’s surprises, struggles, and conflicts, instead of fighting all the time, and you’ll get past them all the easier. Be the mighty oak that bends in a storm instead of the rigid brick building that topples in an earthquake. Law 11: Recharge, Recover, Relax: The Three Rs

I’m giving you a lot to do and a lot to think about with these laws, so don’t forget to take a break once in a while. Only with down time can you rebuild your body, mind, and spirit—and come back even stronger! Use these 11 laws to become the physical, mental, and emotional hero I know you want to be. They will help you explore and conquer the world. Use your newfound insight and super powers to meet other superheroes that want to make a difference. Your new job will be to inspire others to grow, learn, and change for the better. It’s what leaders do. Fit, healthy people like you are designed to share what they know, influence society, and make a difference in this world. That’s what The Big Picture is all about.




SEATTLE Seahawks player ON training, visualization AND diet

interview by Brendan Brazier Steven and I have not actually met, but we are both soccer fans, and have mutual friends in Major League Soccer. A few days before the Seattle Seahawks advanced to the Super Bowl, we were connected, and had a chat. Brendan Brazier: What do you like most about being a high-level athlete? What is the down side? Steven Hauschka: I love seeing how good I can get at something. It’s a year-long challenge for me to see how I can improve at every aspect of kicking. I also enjoy the thrill and excitement of competing against the best players in the world. The down side is that the season can be a grind mentally and physically and comes with a lot of stress. Every year I get better at dealing with this and find better ways to recover. BB: What does an average training day consist of? SH: I spend most of my time building and maintaining strength throughout my core and legs so that I can continue to kick at a high level without it wearing down my body. Kicking is a very one-sided motion, so it requires a lot of single leg movements (RDL, lunges) and core rotation exercises to keep things balanced. I only spend about 45 minutes actually kicking.

for what most athletes do. Before I head into a game, I’ve already made each kick several times in my mind before I actually attempt it. When it comes to the game, it’s just a matter of trusting what’s comfortable. BB: How would you describe the way you eat? What benefits do you notice? SH: Last spring, I had my blood tested for food sensitivities because I was curious. As it turns out, I had a lot of issues with gluten, some dairy, and eggs. I cut those proteins and immediately noticed more energy, quicker recovery, and less inflammation. I recommend that everyone get tested for food sensitivities or try an elimination diet. That’s what led me to find the Vega Sport products. I’ve started a quest to learn more about nutrition because of my personal experience. I recommend reading Perfect Health Diet by P. and S. Jaminet to learn more yourself. My quick advice for now is to avoid gluten, eat lots of healthy fats, and lots of organic fruits and vegetables. BB: Do you have any tips or tricks for eating well while on the road? SH: Planning is key. On our road trips, I pack a couple of meals in a small cooler so that I know I can eat well before and after the game. Failure to plan means I’m stuck with fast food or, if I’m lucky, a Whole Foods buffet. BB: Do you or did you ever get nervous before a game? If so, do you have any tips to help settle your nerves? SH: Super simple: breathe. On the in-breath count to four and on the out-breath count to four. Do that five to ten times and you should be good. I don’t like to call it nervous but rather excited - excited about the opportunity to perform. Everyone has those feelings and it’s what helps you perform at your absolute best.

BB: What are your favorite recovery techniques?

Steven grew up in Needham, MA and received his BA in Neuroscience from SH: Once or twice a week throughout the year I see a Middlebury College. During his time at therapist for Muscle Activation Technique (M.A.T.). Middlebury, he played soccer, lacrosse, It’s a relatively new thing, but it is catching on quickly in and football. After graduating from professional sports. With overuse and injuries, muscles Middlebury, Steven spent a year at North wear down and so does the nervous system - imagine a loose Carolina State University, serving as the battery connection between the muscle and your brain. kicker on the football team. Despite going An M.A.T. specialist essentially turns on your muscles by undrafted, Steven found a home with the pressing the musculotendinous junction, which creates a Seattle Seahawks after playing for several connection with your brain and nervous system. M.A.T. other teams. In 2013, his third season helps keep my body working well all season long and with the Seahawks, Hauschka set a helps get any body part working optimally in a short franchise record for field goal percentage period of time. (94%) and was named a Pro Bowl alternate in helping the team to its second Super BB: Do you do any type of mental training or visualization? Bowl appearance. When not playing football, Steven enjoys golf, surfing, and SH: Yes! Visualization is huge for what I do and probably paddle boarding. PHOTO: seattle seahawks 27 MYTHRIVEMAG.COM



How I went from a drug-addicted convict to a plant-based Ironman I spent my entire youth institutionalized. I grew up in abusive foster homes and was homeless on the mean streets of New York City in the mid-seventies. I was shot and stabbed, and in and out of lock-ups, eventually serving 21 months. Shit, I was even a strung-out drug addict. While trying to survive all of that I had people constantly telling me I’d never amount to anything, that I was a loser, that I was nothing more than someone’s unwanted trash. I chose not to believe it. I knew I had to find my passion in life, and take up that ultimate challenge that would test who I am and what I’m made of.

“I am living proof that if you stick to your guns and stay determined you will eventually achieve your goals and dreams no matter what you are going through.”

Then in 1981 something amazing happened. I was watching Wide World of Sports on Channel 7 and caught the Ironman Triathlon in Kona. Holy shit! The sheer determination, the drive and guts these people possessed. I broke down crying when I saw them cross that finish line one by one. I swore to every god that one day I too would finish an Ironman in Kona. Soon after that life-changing event my passion manifested. I began singing in bands and co-founded my group the Cro-Mags. I was living in burnt-out buildings down in the notorious Alphabet City, which was a daily grind of life and death situations. I also worked for the Bad Brains as their securityslash-roadie. And why is that significant? Well, the Bad Brains soundman, the late Jay Dublee, was a raw-foodist and enlightened me about the dangers of a meat and dairybased, processed food diet, and how organic, raw and plant-based foods can heal every disease man ever created. That’s when I went plant-based. Simply put, the knowledge was given to me and I knew I couldn’t stay stuck on stupid. I was always athletic growing up because my only escape from the hell and day-to-day insanity of living in one of the state’s worst foster homes, where every type of abuse imaginable was happening, was to play sports. Basketball, football, baseball, it didn’t matter, sports took my mind off of everything. I got

in the zone. I even boxed when I was in lockup just to try and slug it out with my demons. In early ’81 I got a job as a NYC bike courier to make money and took up cycling, doing the pack ride in Central Park every night at 7pm after work. I always ran long distances and loved swimming, although it’s kind of hard to do living in the city. But if I got to travel with my band or vacation I always hit the ocean for hours on end. In essence I was developing my skill set needed to one day become that Ironman. The other thing I honed in on over the years was my knowledge of food. What should be eaten and what to avoid. Matter of fact, in 2010 my book, Meat Is For Pussies, dropped when a friend of mine offered to pay for it and we put it out independently, selling over 10,000 copies. Just this year the book was picked up by Harper-Collins/Wave and is slated for release July 2014. Now, even though physically I was a beast, inside I was still hurting. That’s why when I read A.C. Bhaktivedanta’s book, The Science of Self-Realization. I knew I had just found that final piece to the puzzle. It helped heal the emotional scars of what happened to me as a kid and also develop the mental toughness and sheer determination you need to do an Ironman—or to succeed in any aspect of life. I’ve been devoted to the path of Bhakti Yoga ever since.

JOHN JOSEPH / BIO John Joseph truly has had an amazing journey through life. Being the son of an alcoholic welterweight prizefighter who battered his mother came with a price. That price was paid at the age of five when his father severely beat his mother for the last time and he and his two brothers were split up and put into orphanages. The years that followed for him were no less horrific as he and his two brothers were bounced around in some of the worst homes in the New York State foster care system. In January of 1977, at age 14, John hit the streets. Alone at a time when New York was one of the most violent cities in the nation, he was shot, stabbed and survived by being a heroin mule, angel dust dealer and a slew of other scams taught to him by his teachers at the University of the Streets. After numerous criminal incidents, John was arrested and sent to NYC’s infamous Spofford Juvenile Correctional Center in the Bronx and was subsequently moved upstate to serve 18 months of lock-up. John formed the Cro-Mags in 1981 and has been touring ever since. He penned his memoir in 2007, The Evolution of a Cro-Magnon, as a way to exorcise the demons that haunted him. The response has been overwhelming. As Adam Yauch (a.k.a. MCA of The Beastie Boys), John’s long-time friend said, “A lot of people talk about coming from the streets, when John says it, the shit is real.” As of late, John’s memoir is in development for a feature film and his second book, Meat is For Pussies (a comedic guide to real health for men), was picked up by Harper Collins for a summer 2014 release. John convinced thousands of people to give up meat and live healthier spiritual lives, and he put his 33 years of experience in the vegetarian/athletic field in every chapter. He still practices the Hare Krishna tenets daily, chanting and doing service for others, tours the planet as the lead singer for the world famous Cro-Mags, and lectures troubled youth. He has completed two Ironman Triathlons for charity and will complete several more in 2014! For John Joseph, life truly has been an evolution.

I am living proof that if you stick to your guns and stay determined, you will eventually achieve your goals and dreams no matter what you are going through. I did my first Ironman in August of 2012 in NYC. Then on March 17, 2013 I did another in Mexico. In 2014, I’m signed up to do three full Ironmans and I’m also trying to qualify for that everlasting dream I’ve had for 33 years now…GET TO KONA! I know it can happen if I do that one, most important thing we must all do…live by the code of the true warrior, Never Give Up! Peace - John Joseph



Brendan Brazier

Simple Ways To


Running Performance

Get Stronger Run Faster

A few decades ago, endurance athletes were encouraged to avoid gym training for fear they would develop heavy, bulky muscles. The reasoning? Extra mass without function will inhibit endurance performance. This makes sense; however, gym training was adamantly shunned by the endurance culture primarily due to it being lumped together with bodybuilding. Of course the main reason bodybuilders lift weights is to build bulk. They also weight train for symmetry and definition, but most of their time spent training is to get bigger. In the early eighties, some endurance athletes began supplementing their regular endurance training with weight training in hopes of improved endurance. The results were mixed. While the athletes generally gained some strength, they also gained weight. Therefore, their strength-to-weight ratio showed only modest improvements, and not enough to justify the energy expenditure in performing the extra workout. In other cases, strength-to-weight-ratio dropped. Why? The problem was these endurance athletes were doing bodybuilding-style workouts, designed to grow muscle size with little or no improvement in functional strength. This resulted in a reduction in their most valued attribute: strength-to-weight ratio. When endurance athletes realized that various training principles and techniques could be reworked to make bulk-less strength gains, they revisited gym workouts. Traditional wisdom says marathon running is an endurance event, not a strength sport. But is it correct? For a marathoner, what advantage is there to being able to lift more weight? As it turns out, the benefits can be significant. If two runners are completely equal in every respect except for muscular strength, the stronger will be faster over any distance. The lower percentage of maximum strength needed for each stride will translate into improved efficacy and therefore greater endurance. If, for example, one runner can squat 10% more weight than another, his or her muscles will not have to work as hard to move the body forward, which can translate to significant endurance gains. When muscles don’t need to work as hard, they also don’t require as much oxygen or circulating blood, and therefore will not put as much demand on the heart, which in turn will lower the rate at which it beats. All this results in a significant improvement in endurance. Greater strength—now commonly referred to as functional strength—does equal greater endurance, and properly structured gym workouts have been embraced by most high-level endurance athletes.



Medicine Ball Push-Up

This all-around exercise helps develop the stabilizer muscles. This is particularly important if you ever run on uneven ground. It serves as a good warm-up and strengthens the shoulders without building bulk.

Reduces oxygen usage of the upper body while running, thus lowering heart rate and improving endurance. Also helps to maintain proper and efficient form, even once fatigue has set in.

This workout is for functional strength gain. It keeps you lean and improves strength-to-weight ratio; thus efficiency, endurance, and running performance improve as a whole.

Workout specifics: This is a circuit. Perform 20 reps of each exercise, going straight from one into the other, starting with the medicine ball squats. Complete the circuit six times, three times a week on non-consecutive days.

Medicine Ball Double Crunch Strengthens your core and thus helps improve posture, form, and the ability to take in more oxygen with each breath.

Medicine Ball workout

Medicine Ball Squat


for free workout videos, check out PHOTO: G Living Network 33 MYTHRIVEMAG.COM


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Brendan Brazier: How did you get into dance?

BB: Do you have any tips or tricks for eating well while on the road?

Devin Jamieson: I started dancing when I was seven years old. A friend of mine was asked to demonstrate some moves for my elementary school class. I loved the idea of performing and needed to try it out. I was a pretty hyper kid and needed to expend some energy.

DJ: That’s a tough one. I travel a lot overseas and find that if I don’t pack half a suitcase of supplements, I won’t survive. I jump on the internet as soon as I land in a new country and find potential places to eat. I make do with finding markets and actually cooking in my hotel rooms sometimes. Every once in a while, I’ll stumble on a vegan restaurant and I’m in heaven. I’ll usually sit down and eat, then order to go after I’m finished.

BB: Who have you danced with? DJ: I’ve danced with Michael Jackson, Janet Jackson, Usher, Justin Timberlake, Britney Spears, Christina Aguilera, Ne-Yo, and a few others. BB: What tour have you enjoyed being on the most? DJ: I’ve toured twice, but the one I enjoyed the most had to have been Usher’s OMG Tour in 2010 and 2011. We did North America, Europe, Asia, and Australia. BB: What do you like most about being a high-level athlete? Is there a down side? DJ: I love being physical. I love staying in shape to be ready for anything. The more physical exercise I do, the more discipline I gain in all aspects of my life. When times are tough in my everyday life, I just think about how I feel when I’m out of breath, dizzy, or even nauseated from physical stress. But I still keep going. Everything else seems pretty easy after that. The down side is once you achieve that level of almost throwing up, you have to get right back to that moment on your next workout. Otherwise, you’re not making progress. BB: What does an average training day consist of? DJ: I don’t really have an average training day. Since my line of work changes all the time, I rarely get into a regular schedule. This is good I guess; it keeps the body guessing. But on a more consistent dance job, I guess my workouts are usually in the morning before rehearsal or a show. I trail run or do a calisthenics session. The calisthenics is most beneficial for my dance. The core strength and full body training helps to maintain balance and flexibility. Then I supplement with a Vega shake with cacao. I usually do a Vega electrolyte packet before rehearsal to replenish. Then rehearsals usually go for eight or more hours. I survive those on a healthy dose of dates and coconut water. Goji berries are crucial. I haven’t seen another dancer with them, but they are a hit when I bring them out. Everybody is curious.

BB: What’s your favorite preperformance meal? Can you share a oneday meal plan?

BB: Do you or did you ever get nervous before a show? If so, do you have any tips to help settle your nerves? DJ: I think attempting anything for the first time generates some nervous energy. I don’t get nervous before a show now. I think excitement replaces nervousness. If I am nervous, I maybe step out of the moment for a second to reflect. I think about how far I’ve come and the opportunities ahead of me. You realize that to take full advantage of the moment, you have to grasp your nervous energy and channel it into the task ahead. Then it turns into excitement. BB: Do you have a pre-show ritual?

DJ: I read a lot. I like to keep my brain sharp. Dance is a mental act and visualization is crucial. It’s a measurement of space, time, and connectivity to your elements. The more in touch you are with your body, the purer your movement becomes. It’s a manifestation. I picture where I want to be and work towards it.

DJ: No personal rituals. I go through a team ritual with the group I’m about to perform with. It usually involves a prayer or chant of some kind. It connects you with the people you’re sharing the stage with.

BB: How would you describe the way you eat? What benefits do you notice?

DJ: For 2014, I would like to spread my knowledge of diet to more dancers. Everyone doesn’t have to be vegan, but at least be more conscious of what you’re putting in your body. I feel like I know a secret or a trick that no one else knows. Almost like a cheat code in a video game. Nutrition! Once you dive into understanding what food does for your progress, then it makes sense to go vegan…



DJ: My favorite meal before a show has to be a heavier brown rice dish and fruit. In the morning, I do a hefty bowl of oatmeal with chia seeds, flax seeds, and some berries. For lunch, I like a sweet potato or squash dish with some greens and quinoa. In the evening, maybe a soup and kale avocado salad. I sometimes do a spicy lentil dish. I’ll have a few shakes in between those to supplement a workout or dance rehearsal.

BB: Do you do any type of mental training or visualization?

DJ: I’m a vegan. I love it. I feel the best I’ve ever felt. My energy levels have increased, giving me more time in the day to achieve my goals. My dance has reached a new peak that I didn’t know I had. My flexibility has increased, and my lean muscle mass is perfect for what I do.

The more physical exercise I do, the more discipline I gain in all aspects of m y life.

BB: What are your 2014 goals?

BB: Do you train with music? If so, what’s your favorite? DJ: Definitely. I train with all kinds of music. Whatever I’m feeling on the day is usually what I play. BB: Are you working on anything outside of dance right now? What are your other interests or projects? DJ: I’m working on one day becoming a cinematographer. I love film and telling stories visually. It’s a very complex art form that takes years of experience to even scratch the surface of. I’ll keep dancing till my legs fall off, but I won’t be in the industry forever. Hopefully by then, I’ll have transitioned into the film world. BB: Is there anything else you’d like to add? DJ: I’d like to give a shout out to Bryan Marsh, who is my ultimate training partner. He’s the guy out in front leading the way and I’m always trying to catch up.

Also Flo Master, who is my sensei. He’s one of my biggest dance inspirations and the reason I found Vega, which lead to me becoming vegan. Devin Jamieson’s training started at the age of seven at The Svoboda Ukrainian Dance Association in North Battleford, Saskatchewan, Canada. He studied jazz, tap, and ballet at The Dance Connection under Virginia Winterhalt and Margaret Stephen. He gained most of his hip hop training from Triple Threat Dance Conventions, owned by Kelly Konno, Dorie Konno-Lazaroff, and Carolina Castinleno. To date, Devin has worked with artists such as Michael Jackson, Janet Jackson, Justin Timberlake, Usher, Ne-Yo, Britney Spears, and Christina Aguilera, as well as in numerous in television award shows, feature films, commercials, and music videos. THRIVE 38


Mike Zigomanis by Brendan Brazier


Mike Zigomanis was given a copy of my book, Thrive, by his vegetarian sister, who insisted he read it. He did. And then he gave me a call, and we’ve been friends ever since.

BB: Do you have tips for aspiring hockey players who want to break into the NHL? What have you learned in the climb to the big leagues?

Having won a Stanley Cup with the Pittsburgh Penguins in 2009, Mike is well-versed in what it takes to compete at the highest level of sport. So I asked him for some insight into how he made his ascent to the upper ranks of the National Hockey League.

MZ: For aspiring young hockey players who want to break into the NHL, it’s important that they learn something new every day, no matter what league they are in. I believe that if they can make some incremental step towards becoming a better player, they will reach their potential. What I have learned on my journey to the NHL is that I only have control over what I do and contribute.

Brendan Brazier: What do you like most about being a high-level athlete? What is the down side?

BB: Do you have a pre-game ritual?

Mike Zigomanis: The thing I like most about being a highlevel athlete is that I get to compete against the best hockey players in the world, and it allows me to play a kid’s game as a job. The down side about being a professional athlete is that I’m constantly on the road and don’t get to see my family as often as I’d like. BB: What does an average training day consist of? MZ: During the hockey season, my average training day would consist of 30-45 minutes of running in the morning followed by a 60-minute weight session in the gym and 60-minute on-ice team practice. In the evening I usually try to get in a hot yoga class. During the off-season training months, my workouts would include a track session, weights, endurance training (swim, bike or run), and Pilates or hot yoga. BB: Do you do any type of mental training or visualization? MZ: The mental training that I’ve incorporated into my routine is through yoga and meditation. I’ve realized that the most successful athletes have higher mental toughness and focus. BB: Do you have any tips or tricks for eating plant-based while on the road? MZ: I make a lot of meals that are easy to pack into to-go containers and are easy to heat up. I always have Vega bars and shakes handy in case I can’t find a restaurant that offers a complete plant-based meal. To add extra protein to meals, I bring a pack of shelled hemp hearts to sprinkle on salads, soups or sandwiches.

For aspiring young hockey players who want to break into the NHL, it’s important that they learn something new every day, no matter what league they are in.

BB: What’s your favorite pre-performance meal? MZ: My favorite pre-performance meal is brown rice, quinoa, lentils, and steamed vegetables. BB: Do you or did you ever get nervous before a game? If so, do you have any tips to help settle your nerves? MZ: I almost always get nervous before competition. I think it’s healthy to get butterflies in your stomach - as long as they are flying in formation and not in chaos. Deep breathing always seems to help with nerves. Breathe slowly in through your nose and slowly out of your mouth.


MZ: My pre-game rituals include taping my sticks and listening to music while I warm up. BB: What are your 2014 goals? MZ: My goals in 2014 are to make the playoffs, sign another pro hockey contract, continue developing my hockey school, increase my involvement with charities and associations, complete a marathon, and finish a half Ironman. BB: Do you train with music? If so, what’s your favorite? MZ: I usually train with music. I play a lot of classic rock, hip-hop and dance. BB: If you’re into music, are there any new bands or musicians you suggest people check out? MZ: I am into music. Bands and musicians I recommend are Drake, Foster the People, Eagles, Rolling Stones, Swedish House Mafia, and Avicii. BB: Are you working on anything outside of hockey right now? Other interests? Projects? MZ: I am currently discussing future opportunities, but nothing definite right now. BB: Plans and goals after your pro career? MZ: I plan to coach or be involved with player development after my pro career is over. I would love to be a competitive triathlete, but realize that is a long-term goal. I would like to open a wellness center that might include a juice bar, health food or yoga studio. Mike Zigomanis is a professional hockey player currently playing in the American Hockey League. He has played in the NHL for 7 years and won a Stanley Cup in 2009 with the Pittsburgh Penguins. Mike was awarded the Yannick Dupre Memorial in 2013 for his community service while a member of the Toronto Marlies Hockey Club. Mike has recently started competing in triathlons during the off-season. He can be found on the golf course in his spare time. Mike fuels his body with a plant-based diet.





Don’t try and get rid of your butterflies, just make them fly in formation.


imon and I have a long history. We met at a triathlon in Ontario in 1995 and got to know each other better later that year at the Triathlon/ Duathlon World Championships in Cancun, Mexico. Then, along with two others, in 1997 we rented a house together in Victoria, British Columbia. All we did was swim, bike, and run…40 hours-ish a week. Simon made the Olympic team in 2000, and went on to win gold. His life changed dramatically.

PHOTO: Leon “lazy shark” Carter 41 MYTHRIVEMAG.COM


[Brendan Brazier] What did you like most about being a high-level athlete? What is the down side? [Simon Whitfield] There are so many amazing benefits to being a professional athlete. The opportunity to express myself doing something I loved on a world stage was something I really enjoyed. I also loved doing the hard work and having the chance to put it into effect, to see the culmination of something I strived towards come to life against other athletes at the same level. That all said, there are down sides for sure. Competing at an Olympic level – being the best in the world at something – requires a huge time commitment and that meant a lot of time spent away from my family, which was a big factor in my decision to retire. No matter how much you love your sport, family is always more important. [BB] What did an average training day consist of? [SW] Well, I always got up early and started most days with a 5km or 6km swim, then an hour of running. I’d also try to fit in four to five solid rides a week, often on the indoor trainer, where I could listen to podcasts or catch up on news. I think it’s important to have something to engage you while you train, especially when it’s something that takes several hours every day. In the last few years of competing, my focus shifted to precision training – doing exactly what was prescribed at the pace the coach wanted and never deviating from that. Understanding the metrics, the precision, and execution led to predictable results, and I liked that. [BB] Did you do any type of mental training or visualization? [SW] I was fairly constant in the visualization. I could clearly see myself executing my race plan, stage after stage, based on previous race experiences I had and the precision training. [BB] Do you have any tips or tricks for eating well while on the road? [SW] Be prepared. It’s easy to forfeit dietary goals when you’re moving PHOTO: Rob Campbell 43 MYTHRIVEMAG.COM

around, but it is so important to stay on track. Whether it’s pre-packing bulk foods or making sure to research your destination ahead of time, getting the food you need is a key part of training. I like to look on Google. Whole Foods also has restaurant recommendations that are pretty great. [BB] What’s your favorite pre-performance meal? [SW] Now it’s Bulletproof Coffee – I wish I discovered this back in the day. It’s an Americano with two tablespoons of butter, one tablespoon of medium-chain triglyceride (M.C.T.) oil, and collagen all blended in a blender. Sounds disgusting, but trust me: try it. It’s better than you’d think and is a great way to start the day…and everybody knows butter makes it better! [BB] Did you ever get nervous before a race? If so, do you have any tips to help settle your nerves? [SW] Don’t try and get rid of your butterflies, just make them fly in formation. My dad told me that pretty early on. Great advice. [BB] Did you have a pre-race ritual? [SW] Mine is mostly based around music. Hawksley Workman’s “Anger as Beauty” is something that helps me get ready. [BB] Do you train with music? If so, what’s your favorite? [SW] Apart from Hawksley, I also train listening to audiobooks. I probably listened to 30 or 40 audio books in 2012 while I was training for London. [BB] What are your other interests or projects? [SW] The ocean is my new passion: getting salt up my nose, exploring, learning the currents, being out where the eagles roam and the seals play. I have taken to stand-up paddleboarding and am fortunate enough to live on an island where there are endless places to explore. I’m at it for about two hours every day – it helps keep me balanced! Simon Whitfield is a Canadian triathlete who has won both gold and silver medals in Olympic competition. He was the flag bearer for the Canadian Olympic team during the 2012 London Olympics and is a father of two cute little blonde girls. His latest obsession is stand-up paddleboarding and you can usually find him battling the swells and currents of the North Pacific, not too far off shore.

jay beyer



practice made perfect

ben moon

The ocean is my new passion:

Patagonia Yoga clothing was created for athletes who, like our own ambassadors, practice yoga to cultivate the mobility and focus required to pursue their passion at the highest level.

above: Caroline Gleich, Patagonia snow ambassador THRIVE 44



“But where do you get your protein?” As a plant-based, ultra-endurance athlete, if I had a dollar for every time I fielded this inquiry, I could put my four kids through college. So, let’s address the elephant in the room, once and for all.


RICH ROLL plant-based, ultra-endurance athlete

We live in a society in which we have been mistakenly led to believe that meat and dairy products are the only source of dietary protein worthy of merit. Without copious amounts of animal protein, it’s impossible to be healthy, let alone perform as an athlete, train, and race at your peak. The message is everywhere — from a recent high-profile dairy lobby ad campaign pushing chocolate milk as the ultimate athletic recovery beverage to compelling food labels to a dizzying array of fitness expert testimonials. Protein, protein, protein — generally reinforced with the adage that more is better. Whether you are a professional athlete or a couch potato, this hardened notion is so deeply ingrained into our collective belief system that to challenge its propriety is nothing short of anathema. But through direct experience, I have come to believe that this pervasive notion is at best misleading, if not altogether utterly false, fueled by a wellfunded campaign of disinformation perpetuated by powerful meat and dairy lobbies that have spent countless marketing dollars to convince society that we absolutely need these products to live. The animal protein push is not only based on lies, it’s also killing us, luring us to feast on a rotunda of factory farmed, hormone- and pesticide-infused foods generally high in artery-clogging saturated fat (a significant contributing factor to our epidemic of heart disease and a number of many other congenital infirmities). Indeed, protein is an essential nutrient, absolutely critical not just in building and repairing muscle tissue, but also in the maintenance of a wide array of important bodily functions. But does it matter if our protein comes from plants rather than animals? And how much do we actually need? Proteins consist of twenty different amino acids, eleven of which can be synthesized naturally by our bodies. The remaining nine — what we call essential amino acids — must be ingested from the foods we eat. So technically, our bodies require certain amino

acids, not protein per se. But these nine essential amino acids are hardly the exclusive domain of the animal kingdom. In fact, they’re originally synthesized by plants and are found in meat and dairy products only because these animals have eaten plants. Admittedly, plant-based proteins are absorbed differently than animal proteins. And not all plant-based proteins are “complete,” containing all nine essential amino acids — two arguments all too often raised to negate the advisability of shunning animal products. But in truth, a wellrounded, whole food, plant-based diet that includes a colorful rotation of foods like sprouted grains, nuts, seeds, vegetables and legumes will satisfy the demanding protein needs of even the hardest training athlete — without the saturated fat that gives us heart disease, the casein that has been linked to a variety of congenital diseases, or the whey, a low-grade, highly processed discard of cheese production. Just ask MMA/UFC fighters like Mac Danzig, Jake Shields or James Wilks, triathletes like Brendan Brazier, Hillary Biscay or Rip Esselstyn, ultramarathoner extraordinaire Scott Jurek or undefeated boxer Timothy Bradley, Jr. (who bested Manny Pacquiao last year). They will all tell you the same thing: rather than steak, milk, eggs, and whey supplements, opt instead for healthy plant-based protein sources like black, kidney, and pinto beans, almonds, lentils, hemp seeds, spirulina, quinoa, spinach, and broccoli. Provided your diet contains a rotating variety of the aforementioned high-protein plants, I can absolutely guarantee that you will never suffer a protein deficiency — it’s impossible. Despite the incredibly heavy tax I impose on my body, training at times upwards of 25 hours per week for ultra-endurance events, this type of regimen has fueled me for years without any issues with respect to building lean muscle mass and properly recovering between workouts. In fact, I can honestly say that at age 46, I am fitter than I have ever been, even when I was competing as a swimmer at a world-class level at Stanford in the late 1980’s. And despite what you might have been told, I submit that more protein isn’t better. Satisfy your requirement and leave it at that. With respect to athletes, to my knowledge no scientific study has ever shown that consumption of protein beyond the RDA advised ten percent of daily calories stimulates additional muscle growth or expedites physiological repair induced by exercise stress. In fact, over the long-term, excessive animal protein intake can be harmful. Not only is there evidence that it’s often stored in fat cells, it also contributes to the onset of a variety of congenital diseases such as osteoporosis, cancer, impaired kidney function, and heart disease. Still not convinced? Consider this: some of the fiercest animals in the world are plant powered. The elephant, rhino, hippo, and gorilla share one thing in common — they all get 100% of their protein from plants. So ditch that steak, and join me for a bowl of quinoa and lentils. Rich is an ultra-distance triathlete, plant-based nutrition advocate, author of the #1 bestselling book FINDING ULTRA: Rejecting Middle Age, Becoming One of the World’s Fittest Men, and Discovering Myself (Crown / Random House) and host of The Rich Roll Podcast.



Biological Debt

our tab. But the longer we put off payment, the greater the debt we accumulate. To continue our credit card analogy, to simply continue to summon energy by way of stimulation is like paying off one credit card with another. All the while, the interest is mounting.

cortisol levels is allowed to continue, tissue degeneration, depression, chronic fatigue syndrome, and even diseases such as cancer may develop.

In contrast, when we use nutrient-dense whole foods rather than fleeting pick-meups as our source of energy, our adrenals will not be stimulated, and, simultaneously, our Biological debt is the term I use to describe sustainable energy level will rise because of the the unfortunate, energy-depleted state that acquired nutrients. Energy derived from good North Americans frequently find themselves in. Often brought about by eating refined sugar Stimulation is a bad substitute for nourishment nutrition—cost-free energy—does not take a toll on the adrenal glands, and so doesn’t need for another reason: it prompts the adrenal or drinking coffee to gain short-term energy, glands to produce the stress hormone cortisol. to be stoked with stimulating substances. In biological debt is the ensuing energy crash. fact, one characteristic of wellness is a ready Elevated cortisol is linked to inflammation, supply of natural energy that doesn’t rely on which is a concern for the athlete (and for There are two types of energy: one obtained adrenal stimulation. People who are truly anyone who appreciates fluid movement). from stimulation, the other obtained from well have boundless energy with no need for Higher levels of cortisol also weaken cellular nourishment. The difference between the two stimulants such as caffeine or refined sugar. tissue, lower immune response, increase the is clear cut. Stimulation is short-term energy and simply treats the symptom of fatigue. Being risk of disease, cause degeneration of body A cornerstone of my dietary philosophy is to well nourished, in contrast, eliminates the need tissue, reduce sleep quality, and are a catalyst break dependency on adrenal stimulation. for the accumulation of body fat. As if that for stimulation, because a steady supply of As you might expect, we accomplish this by weren’t enough, chronic elevated levels of energy is available to those whose nutritional basing our diet on—not just supplementing needs have been met. In effect, sound nutrition cortisol reduce the effectiveness of exercise, with—nutrient-dense whole foods. This diet, and activity that normally helps to keep cortisol is a pre-emptive strike against fatigue and the along with proper rest through efficient sleep in check. Excessive cortisol levels can actually ensuing desire for stimulants. With nutrient(efficient because of our reduced stress, thanks break down muscle tissue, as well as prevent dense whole food as the foundation of the action of other hormones that build muscle. to nutrient-dense food), will address the cause your diet, there’s no need to ever get into of the problem, not just the symptoms of As a result, not only do muscles become more biological debt. nutritional shortfalls. difficult to tone but also strength is likely to decline rather than increase. Generally speaking, the more a food is fractionalized (the term used to describe a Not surprisingly, if we keep on overstimulating once-whole food that has had nutritional our overstressed bodies without addressing the components removed), the more stimulating real problem behind our fatigue, things only its effect on the nervous system. And of get worse. The severity of the symptoms of course there’s also caffeine, North Americans’ stress increase so that our health declines little second-favorite drug next to refined sugar. by little. We put ourselves at greater risk for By way of stimulation, fractionalized foods serious disease. and caffeinated beverages boost energy nearly immediately. But within only a few hours, Common symptoms of adrenal fatigue are that energy will be gone. It is a short-term, increased appetite, followed by cravings, unsustainable solution to the symptom of commonly for starchy, refined foods, difficulty our energy debt. Obtaining energy by way of sleeping, irritability, mental fog, lack of stimulation is like shopping with a credit card. You get something you desire now, but you will motivation, body fat gain, lean muscle loss, visible signs of premature aging, and sickness. still have to pay eventually. The bill will come. If this cycle of chronically elevated And with that bill comes incurred biological interest: fatigue. Again.

by Brendan Brazier

To deal with this second wave of weariness, we tend to rely on additional stimulation, which in turn delays the moment when we pay off our


“Energy derived from good nutrition—cost-free energy—does not take a toll on the adrenal glands and so doesn’t need to be stoked with stimulating substances.”



Here’s a rough visual representation of how most of the recipes will combine to round out a day’s worth of eating, Thrive Diet style. For detailed information, recipes, meal plans, and 40 + videos, please check out a web series that’s based on my books, called Thrive Forward. It’s completely free:

Biological Debt

Acquire energy through nourishment, not stimulation

Biological debt is the term I use to describe the unfortunate, energy-depleted state that North Americans frequently find themselves in.

All the recipes I share in Thrive Magazine will fall within these general principles.



Here it is, my first photo-rich cookbook.

To create the recipes, I partnered with Jonnie Karan, who is the executive chef at Thrive Energy Lab, in Waterloo, Ontario. Jonnie opened Thrive Energy Lab (profile coming in the June issue) a few years ago after he read my book, Thrive, as a way to bring the recipes to life. We’ll be opening more locations over the next few years. A note about this book: I’m very pleased with the food photos. Going into the project, I had a clear vision of what I wanted: clean and simple, with no clutter, yet utilizing natural materials. In my head I started calling it organic modern. Working with Kevin Clark, Vancouver food photographer extraordinaire, we brought this concept to life. Shooting over two weeks last April in his Vancouver studio, we utilized mostly manipulated natural light, which Kevin believes brings out the vibrancy in the food better than traditional studio light. I would have to agree.


Thrive Energy Cookbook is comprised of 150 plant-based, nutrient-dense, whole food recipes...

Chia Seed Blueberry Maple Pudding {




Easily digestible and packed with antioxidants, this energizing pudding is a beautiful start to any morning. It’s also a great post-workout breakfast option. You can use frozen blueberries in a pinch, but fresh are preferred. 1 cup fresh blueberries 1 cup unsweetened almond milk (or homemade, page 23) 1 tbsp maple syrup 1/2 tsp latte spice mix 1/4 cup chia seeds 1 small handful slivered almonds In a bowl, add the almond milk, latte spice mix, maple syrup and lastly, the chia seeds. Let sit for 15 mins, stirring once or twice. Garnish with fresh blueberries. *Raw *Gluten-Free *Super Nutrient-Dense Keeps in an unsealed container, refrigerated, for up to 2 days.

Thrive Energy Cookbook is comprised of 150 plant-based, nutrientdense, whole food recipes developed within the Thrive nutritional philosophy, as you would expect. Recipes are all allergen-free (or with gluten-free options) to avoid wheat, yeast, gluten, soy, refined sugar, and dairy. • Nut Milks & Nut Butters • High-Energy Breakfasts • Sandwiches, Wraps & Burgers • Soups & Salads • Rice & Noodle Bowls • Smoothies & Fresh Juices • Desserts • Thrive Sport Cereals, Smoothies & Energy Bars





Yellow Peanut Curry Rice Bowl




*Gluten-Free | *Super Nutrient-Dense 1/4 cup virgin coconut oil 2 cups finely chopped sweet onion 1 cup peeled and diced carrots 1 cup diced celery 2 tbsp pounded and thinly sliced lemongrass 1 tbsp minced garlic 1 tbsp peeled and finely chopped fresh ginger 2 to 3 tbsp yellow curry paste, or to taste 6 to 8 fresh or frozen lime leaves 1 large sweet red pepper, diced 1 large sweet green pepper, diced 2 cups quartered baby bok choy, washed twice 1 1/2 cups drained canned baby corn 1/2 cup smooth natural peanut butter 1 cup vegetable stock 4 cans coconut milk, preferably higher in fat 8 to 10 fresh Thai basil leaves, torn 1 cup toasted peanuts, chopped 2 tbsp cane sugar 1 cup whole grain brown rice, cooked 1 cup bean sprouts 4 small handfuls of pea shoots, for garnish 4 small lime wedges, for garnish

In a large pot over medium-high heat, melt the coconut oil. Add the onions, carrots, celery, lemongrass, garlic, and ginger. Cook, stirring frequently, for about 5 minutes. Add the curry paste. Cook, stirring, until the curry paste has melted and mixed with the vegetables, about 5 minutes. Add the lime leaves, red and green peppers, bok choy, and baby corn. Cook for three to four minutes. Add the peanut butter and cook, stirring, until melted and mixed in. Reduce heat to medium. Stir in the stock and coconut milk. Add basil, half the peanuts, and the cane sugar. Bring to a gentle simmer, stirring to blend in the coconut milk, about 15 minutes. Do not let boil or the coconut milk may split. Serve in large bowls over brown rice with bean sprouts layered on top. Garnish with pea shoots, toasted peanuts, and lime wedges.



Loaded with vegetables, this classically flavored, nutrientpacked curry is sure to satisfy. It takes a little bit of time to prepare, but the lively flavors and complementary textures of the vegetables absolutely make it worthwhile.





Special Equipment: high-speed blender Even people who say they don’t like healthy drinks will love this. The properly balanced and complementary flavors of the fruit make it delicious. *Gluten-Free | *Super Nutrient-Dense 4 or 5 fresh or frozen strawberries *if using frozen fruit, use less ice 10 fresh or frozen raspberries 1/2 cup fresh or frozen blueberries 1/3 cup chopped pineapple 2 fresh mint leaves Zest of 1/2 orange Zest of 1/2 lemon Zest of 1/2 lime 2 tbsp freshly squeezed orange juice 2 tbsp freshly squeezed lemon juice 2 tbsp freshly squeezed lime juice 2 tbsp pomegranate juice 2 tbsp acai berry juice 6 tbsp coconut water 2 tbsp agave nectar or maple syrup 1 tbsp pure vanilla extract About 2 cups ice In a blender, combine all the ingredients except the ice. Add ice to about 1 inch above the liquid line. Blend on high speed until smooth and creamy.



Special Equipment: food processor This classically delicious textured cake—made completely flourless—has become hugely popular at the Thrive Energy Lab. Not only is it loved by traditional cake connoisseurs, it is also rich in antioxidants, which come from the goji berries, and has an above-average amount of fiber for a cake because of the psyllium. *Transition | *Gluten-Free Crust 1 cup raw almonds, soaked for 2 hours, rinsed 1/2 cup unsweetened coconut 1/4 cup unsweetened cacao nibs 1/4 cup cacao powder 1/3 cup Medjool dates, pitted 1 tsp vanilla extract Pinch of sea salt


Cheesecake Base Layer 3 cups cashews, soaked for 2 to 4 hours, rinsed 1 cup dehydrated or dried strawberry pieces 1/2 cup dried goji berries, soaked for 1 hour, rinsed 1/3 cup lemon juice 3/4 cup agave nectar 1/2 cup coconut oil, melted 1 tsp vanilla extract 1/2 tsp sea salt 2 cups fresh strawberries, diced

Strawberry Goji Berry Dark Chocolate Cheesecake

8 12 TO


Chocolate Sauce 2 cups chocolate sauce Strawberry Coulis 2 cups fresh strawberries 1/4 cup agave 3/4 tsp psyllium 1 tsp lemon juice Pinch of sea salt Garnish 1 cup fresh sliced strawberries 1/4 cup dried goji berries 2 cups cacao nibs 2 cups chocolate sauce

For the crust, in a food processor, process the almonds, coconut, cacao nibs, and cacao powder until finely ground. Add the dates, vanilla, and salt; process until a sticky-totouch dough forms. Press dough firmly into the bottom of a lightly greased 9-inch springform pan. You should end up with a 1/2-inch thick crust. Save leftovers for up to one week in the fridge. For the cheesecake base layer, process all of the ingredients except for the fresh strawberries in a food processor until smooth and creamy in texture. Then blend the fresh strawberries in a blender until smooth. Pour the fresh strawberry mixture into a fine mesh strainer and with a spatula press the mixture to get rid of some of the watery liquid. Save this for a smoothie later. Add the fresh pressed strawberry mixture to the cheesecake base layer mixture and mix together until well incorporated. Pour the mixture into a springform pan over the nut crust and smooth out the top with a knife or spatula. Refrigerate for 2 to 3 hours or more to set, or place in the freezer overnight wrapped in cellophane. Spread the chocolate sauce over the entire


cheesecake with a long knife or a spatula, smoothing out at the end after you have covered the top and sides. If you prefer a thick chocolate topping, double the recipe and spread on a thicker layer. For the strawberry coulis, blend all of the ingredients together in a blender until smooth. Place mixture into a bowl and let chill in the fridge. The sauce will keep for at least one week in the fridge. Gently rub a handful of cacao nibs over the sides of the cake, allowing the nibs to stick to the chocolate sauce. Don’t worry about the pieces that fall off for now. After you’ve covered enough of the sides of the cake, you can use the remaining cacao nibs as decoration. For the garnish, line the circumference of the cake with the sliced strawberries and sprinkle the center of the cake with the dried goji berries. Drizzle the strawberry coulis over each slice of cake and let it run down the sides. Serve chilled. Stored in an airtight container, this cake will last up to 5 days.


by Brendan Brazier



I’ve been a fan of Justin Bua’s work ever since I first got a glimpse of his now iconic DJ painting. Not long after, we met at a book launch event in Los Angeles held for our friend John Joseph (check out his article in this issue, “From Iron Bars to Ironman”). I had a chance to sit down with Bua and ask him a few questions. Hope you gain as much insight from his responses as I did…enjoy!

Brendan Brazier: How did you get into painting? Justin Bua: My mother was actually a painter and although she was an unsuccessful artist in terms of being able to make a full-time living from it, I was always inspired watching her make art in the middle of the night. She admired many artists whose prints lined our tiny New York City apartment, like Rembrandt, Picasso, Kollwitz, etc. Also my grandfather was a formidable letterer for comics like Prince Valiant and Felix the Cat; he also sculpted and painted so I was submerged in art in my home and on the streets of New York. During the early graffiti renaissance, it was like walking through a historical graffiti museum. It was artistic eye candy for a young aspiring artist.

BB: What does an average day consist of? JB: Unfortunately, my day consists of a lot of business and not as much painting as I want. I try to paint at least 2 to 3 hours a day but sometimes because of how many meetings I have and commercial projects I’m doing it’s difficult to find the silence and just paint. Also I am a full-time dad, so taking my daughter to and from school and hanging out with her and having the best time ever takes a huge part of my day up — holidays are the best as I can catch up and paint like a banshee!

Painting is my world, my life, my legacy, it’s what I have always come back’s my addiction, my heroin.

BB: Do you do any type of mental training or visualization? JB: My mind is filled with so many ideas and paintings that I am not one to sit and meditate on great ideas to come. It’s more like I have to purge my collective unconscious and release onto the canvas. That being said there’s something about staring at a blank canvas that can be the most daunting experience one can have — being able to visualize a painting emerging from nothing. In that way, every time I start a new painting there is a powerful visualization that takes place.

BB: You eat plant-based. Strange question, but do you find what you eat influences your ability to paint? Whether with ideas or physically? JB: Absolutely a plant-based diet keeps my mind clear spiritually, mentally and physically, which enables me to work harder, longer and with way more clarity. Before, when I was eating meat (I’ve been vegan for 17 years), I was much more clouded and my works were darker. My plant-based diet has given more light energy and color to my palette!



Sometimes I listen to classical, which is like a kale salad, and sometimes it’s jazz, like a warm cauliflower soup, and sometimes it’s pop, like an Uncle Eddie’s vegan cookie!


BB: Favorite workouts? JB: I do a lot of wild, insane, cool, crazy-ass workouts. I used to be a professional break dancer so I go hard... I don’t really use too many weights and when I do it’s usually free weights, but I do a lot of balancing, jumping, sprinting, push-ups, pull-ups, burpies, a lot of plyometric stuff that’s really intense with the bosu ball. I like to push my body to the next level because I truly believe that most of the challenge is mental not physical.

BB: Do you have tips for aspiring painters who want to make painting a profession? JB: Yes, two simple things that are worth their weight in gold.

addictive like junk food...Sometimes I listen to classical, which is like a kale salad, and sometimes it’s jazz, like a warm cauliflower soup, and sometimes it’s pop, like an Uncle Eddie’s vegan cookie! Feel me now?

BB: Are you working on anything outside of painting right now? Other interests? Projects? JB: Because I’m a big foodie and vegan plant-based enthusiast I have a superfood drink mix entitled Immortal Machine which is amazing!!! It tastes like Nestlé’s Quick but it’s all raw, vegan, organic superfood. I developed that with my partner David Avocado Wolfe, the superfood genius and amazing nutritionist guru. I also have a chocolate bar company called the BUA bar that tastes so good it should be bad but it’s not, it’s superhero good for you!!! It’s raw organic vegan chocolate that tastes like milk chocolate! It’s a game changer!

1- Never ever let anyone tell you that you can’t be great. No one, not even you, can ever know that. You could be the next Picasso or even better the next BUA!!! Lol...Persistence and determination have a way of making you really get great at painting!

BB: Do you foresee painting as more of a job, or a lifelong pursuit?

2- In the same vein, never think you have arrived, always be a student of the game. You have to be an eternal student of art. Once you think you’ve arrived, you have hit a ceiling and you will never get any better.

JB: Painting is my world, my life, my legacy, it’s what I have always come back to... it’s my addiction, my heroin. It’s also my greatest teacher, my guru, my friend. In the end it will always be there for me.

BB: Do you paint with music on? If so, what’s your favorite?

BB: Anything else you’d like to add?

JB: I paint to music and sometimes I paint without music because there’s a certain musicality to silence, but I love old-school hip-hop. That’s kinda my shit as I grew up deep inside of it. I also love rock ‘n roll, especially the Stones, and of course I listen to pop; I have a nine year-old daughter so I do have to bust out the pop and it’s crazy

JB: Thanks for giving me this amazing opportunity, this is going to be the best magazine ever and I’m so happy to be a part of this plant-based movement that has come so far, so fast—it’s bananas— B A N A N A S!


Building A Better

Mouse Trap The Birth of TapouT by Dan Caldwell

“Two men enter, one man leaves!” How do you turn the channel after hearing that? I couldn’t believe this was actually being broadcasted on TV. “No rules!” Are you kidding me? This is the best thing I’ve ever seen and it hasn’t even started yet! There was a cage the shape of an octagon and one referee, though at this point I wasn’t even sure why. That night I watched a young Brazilian competitor named Royce Gracie submit three different opponents, in three different fights, to win the first ever Ultimate Fighting Championship! Little did I know that watching that program would soon change my life forever. Opportunity! What makes some of us miss opportunity after opportunity while others tend to capitalize on one opportunity after another? Usually these opportunities are right in front of our faces. They are problems that present themselves in our everyday lives as opportunities, but we just don’t see them. For some people it’s built into their DNA; it’s something they are constantly looking for. They are hyper-aware of things going on around them. For others, we must work at it! Cultivate it! I call it, “Walking with your eyes wide open!” It just means being more observant, looking for situations that present themselves as difficulties or problems, and imagining how we might solve that problem or make it significantly less difficult. It was something Travis Kalanick (Founder of Uber) did when he left a nightclub and wasn’t able to find a ride! Even worse, it became more of a problem when he was eventually arrested for not moving out from in front of the club, after being asked to do so. He ultimately solved this problem when he co-founded Uber, the highly successful startup that marries a ride needy pedestrian, to a black car or SUV, complete with your own chauffeur.

Kalanick was presented with a problem and he figured out how to solve it! As did Craig Newmark, who saw a need for someone to be able to sell their used goods, so he came up with craigslist. Or Paul Orfalea, who in 1970, while attending USC, got tired of waiting in long lines at the office and paying high prices to use the schools’ copy machine, so he opened a small store that he called Kinko’s. Or Russell Simmons and Rick Rubin, who started their own hip-hop label in 1983, because no one was giving the new up and coming sound a chance. They saw an opportunity with a new movement called hip-hop, they believed in it, and believed there was a market!

I could name example after example that would eventually fill every page of this magazine and then some, but I’m probably not telling you anything you don’t already know. Most of us have heard the concept of “Building A Better Mouse Trap.” So then, why don’t we?

Why don’t we all walk around with our “eyes wide open” more of the time? Why not create some sense of urgency within ourselves to find those things that can make life easier for someone or maybe fill a niche within a large industry looking for it, while changing your life forever in the process? I’m not saying that this is the entire formula for success but rather just a step – one step in a long climb of steps that will give you the edge in finding that life opportunity that I believe is waiting for every one of us! In 1997, after several failures at other business startups and four years after watching the Ultimate Fighting Championship on TV for the first time, my friend Charles Lewis and I noticed during our training at the Gracie Academy in Torrance, CA that the Gracie Jiu Jitsu t-shirts in the Academy were selling out like hotcakes. The UFC, which was basically started as a commercial for the effectiveness of Gracie Jiu Jitsu, was turning into something that was so much more than that. At that time, there was no neutral clothing company that was positioned to sell to both practitioners and fans alike! The solution: create a clothing brand that could and would become the Nike of MMA (Mixed Martial Arts). Our answer was TapouT and the rest is history. Have passion in your life every day! Turn your insecurities into inspiration and never expect less than greatness from yourself!

Why don’t we all walk around with our “eyes wide open” more of the time? Dan Caldwell is the Co-Founder and President of TapouT. Started in 1997 by Caldwell and a partner, TapouT later became the world’s leading brand in its space, doing hundreds of millions in sales. The brand was sold in 2010 but Caldwell continues as President and Co-Founder. Caldwell has been featured on CNN, FOX Business, Bloomberg News, a CNBC Business Special, Tony Robbins Infomercial, Forbes and Inc. magazines and The Wall Street Journal.




Branson on the importance of staying fit and healthy and finding balance.

Interviewers: Maranda Pleasant, Gina G. Murdock, Kelly Smith Maranda Pleasant: What is it that makes you come most alive? Richard Branson: Being fit and healthy. There’s nothing like the endorphins from being fit, and the incredible endorphin rush that goes with that. It beats drugs, drink, and almost anything else I know. I live a very full-on life, but then when I come back to Necker [Necker Island, Branson’s private island], I try to recharge the batteries . All of us have just got to find that time to look after our bodies. That helps us make sure that our mind is sharp. I know that when I’m feeling great and really fit, I can get [in] three or four hours more of really productive work, which is one of the reasons I sometimes sneak off. Because on Necker, every night is a party, so I try to keep a balance.

We’re just lucky. We have so many wonderful friends. We’re lucky to have a wonderful place like Necker, too, which is a pretty good magnet to draw all the friends and family together. One of the best decisions I ever made was when we found this derelict island in my twenties and nobody wanted it. We fell madly in love with it. It’s been a wonderful place to bring up the children, to share with friends, to sit in the hammock and come up with wonderful ideas and brainstorm with fascinating people from all over the world. A lot of our best ideas have come out of Necker.

MP: Do you have some sort of daily routine to keep your center?

MP: What does commitment mean to you?

RB: Things like kitesurfing, surfing, tennis, running. We also set ourselves family challenges: climbing Mont Blanc and having to train for it; trying to kitesurf across the English Channel and then having to train for it; trying to break a transatlantic sailing record and then having to train for it. I think it’s quite great to set yourself a big challenge and then you’ve got another reason for keeping fit. As a family, we all ran the marathon about three years ago. It’s fantastic to have something like that to aim for.

RB: Commitment is not letting people down. That’s very important in life. If you say you’re going to do something, make sure you do it. Just try never to let people down.

MP: What is it that makes you feel most vulnerable in your life? RB: I think the opposite of what we’ve just been talking about. And that is if family or friends are unwell or ill—it’s perhaps the only thing that really can make one feel vulnerable. I just sent a note to my wife saying, You’ve got to start taking an aspirin a day! Because a friend of ours yesterday had a heart attack. Apart from that, every aspect of life is magnificent and wonderful. It’s so important to keep fit and healthy. MP: What is love to you? RB: I’ve been very lucky. I come from a very close family. I’m also in a relationship that’s been really good and has lasted a long time. We’ve


got wonderful kids from that relationship, and they’ve had the benefit of being together. It’s fantastic to have that sort of togetherness. It’s a rarity these days. Something you have to fight for a bit. If you’re lucky enough to have it work, I think it’s well worth striving for.

Kelly Smith: What is it that you love, that’s most nurturing for you, that you do for yourself? RB: Keeping fit and healthy. It’s the best thing ever. And trying to make sure you keep your family fit and healthy. You can achieve so much more. Getting the balance in life is just so important. People do not learn the art of delegation. People try to do everything themselves. If you’re running your own business you’ve got to, as soon as possible, you’ve got to try to find somebody who’s as good or better than you to run it on a day-to-day basis, which frees you up to sprinkle the fairy dust, and concentrate on the things that matter. I know it’s easier said than done when you haven’t got much money and you’re struggling to build a business, but as soon as you feel you can, try to put yourself out of the business personally, so you’re freed up to do the bigger picture, and also start looking after yourself.



PERFORMANCE By Brendon Burchard

People often think of high performance as a magical ability to outperform others, but there’s nothing “magical” or mysterious about it. In fact, high performance is a science and a skill—it can be understood and mastered. At High Performance Academy, we define high performance as “excelling beyond standard norms consistently and over the long-term.” After training hundreds of thousands of people, we’ve discovered that mastering five areas of your life can help you reach that goal. These “Five Pillars of High Performance” can serve as a training guide for improving your life in general, but also in taking your career or sport performance to another level.



I tell all my clients, “No clarity, no change; no goals, no growth.”

High performers have a lot of courage, but not the “heroic” courage of the movies. Their courage is in fact related to “challenge” more than “duty.” Their strength and boldness is applied to breaking their own limits. They have the guts to push beyond their comfort zones. In this way, they actually dislike comfort.

But we have to go further. “Set goals” is terribly generic advice. There isn’t a high-achiever in the world that doesn’t already have a goal list. So I set out to discover exactly what the world’s highest performing individuals are clear about. What I found is that they have a stunning degree of clarity in several areas. They know: • who they are and what’s important to them; • how they want to interact with and be perceived by other people; • what makes them successful; • what they must learn and master in order to go to the next level of success. So let’s get this level of clarity for you. Answer these questions now: 1 What three words would you want to define who you are (or who you want to be)? (Try setting an alarm on your phone that goes off four times per day with these words on it. Seeing them helps you be them.) 2 What three words should you run through your mind every time you interact with another person? (Create a mental trigger where you make eye contact with someone and you immediately fire off these three words in your mind. This will keep you intentional in your relationships.) 3 What five things have made you successful in the past? (Ask yourself, “On a scale of 1-10, how disciplined have I been in the last three months in doing these things? Could I do them more often?”)

Much of the excitement high performers experience in life comes from their active pursuit of novel, ever-increasing challenges. Neuroscience has proven that this is like brain candy, activating the pleasure centers and hormones of the brain—many of which are vital for sustained motivation and performance.

PILLAR FOUR: PRODUCTIVITY Have you ever met an achiever who didn’t get a lot of stuff done? Me neither. The secret to high performers’ spectacular ability to accomplish a lot comes down to focus and priority management. They don’t accomplish a thousand things. Instead, they focus on a few things related to their strengths and key dreams. Most productivity loss in our modern culture happens because we try to start too many projects. We exhaust ourselves and yet complete very little. High performers start just a few projects and see them through to completion.

PILLAR FIVE: INFLUENCE You can’t get ahead in life unless you can enlist others to support your dream. That’s why high performers tend to, or learn to, love people.

4 What new skills do you have to master in order to double your success in life? (Forcing yourself to think about doubling your success opens new ways of thinking.)

To have influence, we need to have a deep sense of curiosity and respect for others. We must ask a lot of questions about the dreams, fears, and daily realities of others. We have to practice focusing intently on people so that our interactions are authentic, deep, and meaningful.


Each relationship in life then becomes an opportunity for connecting, learning, growing, and sharing a piece of ourselves.

High performers have a lot of energy. But why? Is it diet, nutrition, exercise, sleep, hydration?

It’s such a simple art: Be good to people, and they will support you on your quest for greatness.

The answer, of course, is all of the above.

So there you have it: clarity, energy, courage, productivity, and influence. Set those as your goals, work hard towards them, and soon you’ll breakthrough to your highest levels of performance. No magic, just intention and practice.

Yet the counterintuitive reality is that traditional physiology advice isn’t the fastest way to increase our energy. It’s leveraging the directive power of our brains. To bring this point home, I remind my clients that, “The power plant doesn’t have energy, it generates energy.” Energy isn’t something you “have,” it’s something you are creating in the moment based on how you think—specifically how much energy you determine you need to cultivate at the moment. Knowing this, we can amplify our energy by willing ourselves to.

Brendon Burchard is the founder of High Performance Academy and the New York Times bestselling author of THE CHARGE. (Get his book free at Larry King calls Brendon “one of the top motivation trainers in the world.” Join Brendon’s 375,000+ followers at brendonburchardfan.

Next time you’re in a crunch for energy, don’t down some syrupy drink. Close your eyes and use your mind to amp yourself up. The more you practice the more powerful you become. PHOTO: Maggie Hudson 63 MYTHRIVEMAG.COM


ach season, the National Hockey League returns to its roots of playing outdoors, by hosting signature games in iconic stadiums and ball parks around North America. This year, the League is expanding this tradition with six outdoor events, starting with the 2014 Bridgestone NHL Winter Classic®, introducing the first-ever four-game 2014 Coors Light NHL Stadium Series™, and culminating with the 2014 Tim Hortons NHL Heritage Classic™. As exciting as indoor NHL hockey is – its speed, rhythm and efficiency – the outside game, amid the winter elements, offers a test unlike any other.

NHL Clubs and arenas are pursuing technologies and practices that lessen their environmental impact...

In 2011, the NHL joined the Green Sports Alliance to further collaborate with the sports industry. The Alliance is a non-profit organization with a mission to help sports teams, venues and leagues enhance their

Martin Tull is the Executive Director of the Green Sports Alliance. He oversees all environmental impact reduction strategies, strategic alliances and membership programs. Martin led the formation and growth of the Alliance from the founding six pro sports teams to over 170 teams, venues and leagues today.

The 2014 Bridgestone NHL Winter Classic® took place in Ann Arbor, Michigan, where the Toronto Maple Leafs defeated the Detroit Red Wings 3-2 in a shootout. The game had the largest recorded attendance of an NHL game with over 105,000 present. NHL Green estimates that the event, from load-in to load-out (approximately one month), required 1,500 MWh of electricity, 15,000 CCF of natural gas, 7 million gallons of water, and produced 723 cubic yards of municipal solid waste and 558 tons of recyclables. The League strives to reduce its environmental impact at each of its premiere events; tracking of utility and waste information will be used to set benchmarks for future outdoor games.


SCOTT JENKINS professional sports leagues to drive sustainable practices. Also included were the Canucks and Seattle Storm. It didn’t take long for us to realize the potential to build an organization dedicated to improving environmental performance in sports and to use sports as a platform to reach the general public. We launched the Green Sports Alliance three years ago with six teams and now we have topped over 200 teams and venues.

The NHL is taking unprecedented steps to track and measure its environmental impact. Clubs are now working together – and with partners like the Alliance and the Natural Resources Defense Council – to reduce energy and water usage and increase recycling and composting rates. Thrive will follow the NHL’s environmental efforts in future publications and showcase some of the League’s most successful initiatives, including a League-wide food recovery program, an innovative partnership to help restore fresh water to regions in critical need, and the deployment of cleaner energies to power NHL arenas.


VP of Ballpark Operations for the Seattle Mariners

Through this partnership,we introduced the League’s environmental team to Brendan Brazier, Founder of Thrive Magazine. It seemed to be a great fit as Brendan is known for his commitment to educating athletes on how to increase their efficiency and productivity, and the NHL is committed to making their arenas and operations as efficient and productive as the athletes that use them.

PHOTO: Green Sports Alliance


environmental performance. The Alliance launched nationally in March of 2011 with six teams competing in six different professional sports leagues, including the NHL’s Vancouver Canucks, as founding members. Thirteen NHL Clubs now contribute to the more than 200 teams and venues from 16 different sports leagues that make up the Green Sports Alliance.

BB: What green initiative have you been able to implement in Seattle that you’re most proud of? SJ: Our zero waste initiative is our most successful effort. In 2006, we recycled just 12% of our waste. In 2013, we recycled and composted over 90% of all waste. We also have had great success raising awareness and influencing the public with our Sustainable Saturdays promotions thanks to BASF and their support of our zero waste program. BB: What do you believe others could learn from GSA?

B Y B R E ND A N B R A Z I E R Scott Jenkins is the VP of Ballpark Operations for the Seattle Mariners. He has managed sports facilities for the Philadelphia Eagles, Milwaukee Brewers, and the University of Wisconsin. Jenkins serves as the Chair of the Green Sports Alliance and his implementation of sustainability practices in major league sports has positioned him as a leader in the shift toward environmentally-friendly initiatives. Scott and I met at the Green Sports Alliance conference in New York, where I asked him a few questions. Here’s how our conversation went: Brendan Brazier: As VP of Ballpark Operations Mariners / Safco Field, what does your day consist of? Scott Jenkins: The beauty of my job is that it can be almost anything, planned or on the spur of the moment. We work with a wide range of people from owners/executives to professional athletes to every type of person you can imagine in Seattle. We employ as many as 1,500 part time employees on a game day and entertain as many as 45,000 fans for a big game. We work a normal business day plus tack on nights and weekends for events. I’m directly responsible for overseeing our grounds crew, event staff, security, and engineering and maintenance crew. BB: How did you get involved with GSA? SJ: About five years ago, Jason Twill from Paul Allen’s Vulcan Inc. reached out to Allen Hershkowitz of the NRDC to convene a meeting with the operations people for the Seahawks, Sounders, and Trail Blazers. Allen suggested that I be included as we had worked together in 2004 to help create the Philadelphia Eagles Go Green program. We held a workshop to figure out how we might join forces across

SJ: There’s definitely a better way to play that results in bottomline savings and improved environmental performance. Sports have tremendous cultural influence and now is the time to engage every resource we have to start changing the way we relate to the planet. BB: What do you feel is the best advice you could give others who are starting out with similar aspirations in other organizations? SJ: Think big, act strategically, align with other like minded people/ organizations, and engage passionately as the stakes couldn’t be higher. BB: What are your 2014 goals and what would you like to implement? SJ: To really unleash the potential of sports to change the way we treat the planet, we’ve got to engage the athletes. They hold the key to reaching the public. There’s not a more pressing or overarching cause that will impact the well-being and prosperity of our future. I’d love to have 1,000 people attend our 4th annual Green Sports Alliance Summit in Santa Clara this July and see our professional and collegiate membership top 300 this year. The challenge we face is that society views climate change and other ecological threats as happening somewhere else, at some other time, and impacting someone else. We’ve got our work cut out to get the public to start making the kind of changes that are necessary.


The game of hockey, perhaps more than any other sport on the earth, is enormously impacted by today’s most concerning environmental challenges. The sport was born on the frozen lakes, ponds and rivers of North America. Even today, future NHL superstars are honing their skills atop naturally frozen waters in the United States, Canada and Europe. In order to preserve the conditions that fostered the game, and to protect this tradition of outdoor hockey for future generations, Commissioner Gary Bettman officially established NHL Green four years ago, to promote sustainable business practices across the League and its 30 Member Clubs. Through NHL Green, the League has taken steps to combat major environmental concerns that affect natural rinks, local communities and the health of young athletes. NHL Clubs and arenas are pursuing technologies and practices that lessen their environmental impact, actively addressing issues such as climate change, water pollution and fresh water scarcity through operations that reduce energy consumption, cut waste to landfills and minimize water usage and contamination.

Making Strides Toward Making the NHL More Sustainable

In 2013, we recycled and composted over 90% of all waste.



By Susanna Quinn


enator Mark Udall, a Democrat from Colorado, says, “We don’t inherit the earth from our parents. We borrow it from our children. That is the Udall 11th Commandment.” The son of former U.S. Representative Mo Udall, nephew of John F. Kennedy and Lyndon B. Johnson’s Interior Secretary Stewart Udall, and cousin of Senator Tom Udall of New Mexico, Mark Udall comes from a heritage of lawmakers who were conservation-minded long before it became the norm.


Senator Mark Udall

Udall has a casual but commanding presence. He talks with a passion that is not practiced but sincere, and only pauses to take breaths. At a recent “off the record” dinner with female journalists, one network reporter commented to another, “He’s hot.” With his tall, athletic build, chiseled features and full head of silver hair, it is easy to imagine him playing Kevin Costner’s roles in Hollywood if he weren’t so busy in public service. Udall spent the first twenty years of his career outdoors, working for and then running the Colorado Outward Bound School. He eventually entered into politics, serving on the Colorado State Legislature and in the U.S. House of Representatives before being elected to the U.S. Senate in 2008. He serves on the Intelligence Committee, the Energy and Natural Resources Committee, where he chairs the National Parks Subcommittee, and the Armed Services Committee, where he chairs the Subcommittee on Strategic Forces. Udall is known in the Senate for reaching across party lines to solve problems, which has resulted in many legislative achievements including bills to reduce wildfire risk and help the Colorado aerospace industry compete in global markets. He also recently renewed his call for lawmakers to sit together, not divided by party, during the president’s 2014 State of the Union. A leader in sustainable energy development, he was the driving force behind passing Colorado’s Renewable Electricity Standard and he continues to work as a leader on renewable energy policy in the Senate. Married to conservationist and attorney, Maggie Fox, with two grown children, Udall is a 2-handicap golfer, an expert skier and an accomplished mountaineer. He has climbed nine Himalayan peaks including the third highest mountain in the world, Kanchenjunga, he has reached the summit of Mt. McKinley (Denali) and he has climbed 99 of the 100 tallest mountain peaks in Colorado. We talked with him recently about his mountaineering, politics and his family.

“ We d o n’ t i n h e r i t t h e e a r t h f r o m o u r p a r e n t s . We b o r r o w i t f r o m o u r c h i l d r e n . T h a t i s t h e U d a l l 1 1 t h C o m m a n d m e n t .” 67 MYTHRIVEMAG.COM


The secrets behind

building sustainable

competitive advantage

in business

Senator Mark Udall

BY Charles Chang By Susanna Quinn

Susanna Quinn: You entered into politics after a 20-year career with Outward Bound. Was there a particular impetus for your change of course?

from Colorado. We are not on the red team, we are not on the blue team — we are on the red, white and blue team.

Senator Mark Udall: I had the example of both my mom and my father when it comes to public service. They always believed that you had a responsibility and an obligation to dedicate yourself to causes greater than your own self-interest. For me, public service is a way to do that.

SQ: How are you advancing the Udall 11th Commandment in public policy?

SQ: What have you learned from your adventures in mountaineering on their own and as translated into your work as a law maker? MU: In my travels to these mountains, I have been so fortunate to get insights into different cultures and different ways of life and what I have discovered is that we are all alike. I don’t care whether you are living in the foothills of the Himalayas or you make your living raising cattle in Argentina, we all want to be respected, we all want to pursue our dreams and we all want to see our children have great opportunity. Making connections with people of all these amazing backgrounds, religions, ethnicities, races, and histories — and seeing these places where the United States has interests, friendships, and relationships — has served me very well in Congress and has helped me in my decision making as a policy maker. And let me add that when you are on a mountain, every day is a challenge. Some days you are at your very best and other days, you struggle. But when you are on team, you don’t leave anyone behind. You don’t cut the rope, you don’t untie someone. You are all striving for the summit together. And I certainly bring that mindset to serving in the Congress. SQ: You are known for reaching across the aisle. At a time when party politics seems to be at an all-time high, how do you rise above the partisanship? MU: The only way that we are going to make progress is if we bridge that divide, so I continue to look for ways in which we can find common ground. When I stand on the Continental Divide and look out over Colorado, I could not distinguish between the communities where I know that there are more Republicans than Democrats and vice versa. But when you are on a high mountain, all you can feel are people’s aspirations and their desires to have the best for their families. When I am in Washington, I think about standing on Pike’s Peak, where America the Beautiful was written, and I bring that mindset


Once we did start hiring people, however, we realized that our biggest challenge and opportunity was expanding our talent pool. We also learned the power of a good hire vs the pain of a poor one. After a few bad hires, and fortunately lots of great ones, HR quickly became our top priority and we set out to build the finest team of passionate, talented and quality people in our industry.

• Core values - We got together in small groups to create the shared core values that we are proud to live and teach every day. At Vega, we keep our word, we constantly seek improvement, serve with passion, own our work and play as a team. • Open book management - We share our financial results at our all-staff monthly meeting so everyone knows how we’re doing and what’s really going on. • Quarterly top 5 goals for all employees with bonus aligned with achievement of goals. • Profit sharing, distributed annually as a % of every employees’ salary • Weekly 1-on-1 meetings between all managers and employees, annual formal performance reviews, including 360 component, career coaching and personal development • Fitness subsidy, education subsidy, free product plan, and a flexible extended health plan allowing employees to create their own individual benefit plan that best fits their lifestyle needs

SQ: Having literally and figuratively climbed to the top of mountains and the top of your profession, what advice do you have for young people who want to find the best in themselves and make a difference in the lives of other people?

Susanna Quinn has written for Washington Life, Capitol File, she has a Huffington Post blog and she is busy editing her first novel.

However, it wasn’t always this way. When I founded Vega 12 years ago from my basement, my goal was to create a company that outsourced everything and had no employees – kind of like the 4-hour workweek model made popular by Tim Ferris. HR best practices were the last thing on my mind. I was just so focused on paying the rent and juggling credit card limits!

We made our people the key pillar of our triple bottom line approach to business and we’ve created and implemented numerous HR best practices that meet or exceed those of the best employers in North America including:

MU: We have over 400 national park units from monuments to recreation areas to memorials. All of those settings are opportunities for us to be active, to connect with our bodies, and therefore, our minds and our spirits. So we really have focused on opening these parks up and encouraging young people to be a part of them. National Kids to Parks Day — the Saturday before Memorial Day — is an invitation for us to get our kids and grandchildren outdoors and explore their neighborhood parks. You don’t have to take a long trip somewhere to be able walk along a river or a trail or get on a bike. But there is more that we can do. America’s landscapes are unique and special. It is crucial for us to get our kids connected so they will have a commitment to protect our clean air and our water and our wildlife. Among many bills that I’ve written to protect our cherished public lands, I have a bill to create a new national monument at Brown’s Canyon in Colorado in order to preserve that land for whitewater, wilderness and wildlife recreation and I am very hopeful about that.

MU: You don’t climb a mountain by accident. Actions matter. You have to be patient. You can build skill sets. There is merit in investing time and energy in developing life skills and being willing to embrace adventures. There are many adventures throughout life that are not physical. An adventure involves a risk and a risk means you do not know what the outcome is but that is what is thrilling and engaging. As humans, we are hard wired to be curious and to take risks. You can imagine if you thought you could do everything that was in front of you, it would probably be pretty boring to be alive. But being told you can’t accomplish something — that, to me, is always a pretty big motivator. And you don’t always reach the summit but I learned as much from the mountains I didn’t climb as the ones I did. And in gathering experiences, hopefully you become a better, stronger and wiser person — and hopefully, you can make a living doing what you love.

At Vega, our people drive results and results drive our people. Focused on core values centered on relationships, our people, entrepreneurship, integrity and performance, our unique corporate culture has become a source of sustainable competitive advantage, resulting in category leadership and premium brand value that is hard to duplicate.

• Daily meal plan for all employees including smoothies, salads, scratch-made soups, fruit and snacks (all vegan and gluten free of course)

Charles started Sequel Naturals (now called Vega) from his basement back in 2001, financed by his own life savings and four credit cards. In 2004, Charles and Brendan Brazier partnered to create the Vega formula. Twelve years later, Vega has grown from a single product distributor to a leading formulator and marketer of plant-based natural health and sport performance products.

Our triple bottom line driven culture honoring people, planet, and performance attracts conscious employees who want to make a difference. We have an autonomy and empowerment culture where people who “want the ball” can have a lot of freedom to make things happen and be rewarded for their efforts and results. Our people are very achievement-oriented, welcome change, and thrive in our creative, dynamic work environment. Most importantly, we have integrity, we genuinely care about each other, we love our freedom to achieve, we know we are making a difference and we have tons of FUN together! Today, I’m so proud of the amazing team and culture we’ve built and truly believe it is our #1 sustainable competitive advantage! THRIVE 70

Celebrating 25 years of being vegan by Maranda Pleasant On mental health, changing our brains, and focusing on being positive. Maranda Pleasant: As much as we talk about being positive and manifesting and creating, I still notice that my mind goes on those replay tracks of negativity. I seem to be catching myself more and more though. How can we stop this cycle? Moby: I have had this realization recently—the solution probably doesn’t look like the problem. Meaning, if we have this propensity to worry, to be anxious, to be depressed, to be angry—focusing on the worry, anxiety, depression, and anger? It’s probably not gonna be the solution. MP: Sometimes the things we see as electives or the things that we try to “fit in” are probably most important to our mental health and growth. Moby: I feel like someone who’s meditating could possibly benefit their meditation practice and their well-being just by sitting down and thinking about things that they love for ten minutes. In my case, I really love dogs. So sit down, close your eyes, and think about dogs for ten minutes. On a very clear, physiological, and neurochemical level, your body is changed by these really positive thoughts. There’s a neuroscientist that I really like named Rick Hanson. He’s a Buddhist neuroscientist, and he’s written a couple of books. Two of his premises: one is that there’s something about the human brain, that it actually has a predilection towards negativity, which served us really


well when we lived in an environment that was very threatening. But now we have this negativity bias, so we almost need to cultivate—I hate to sound New Age-y—but to cultivate a positive bias, and really work to focus on those things and notice those things that are wonderful and uplifting. In doing so, we actually change our brain and increase the chances that we will continue to notice the good things. Sometimes people will think, “I need to have pre-sanctioned spiritual joy.” Getting joy from my contemplative meditation practice or getting joy from reading Thich Nhat Hanh books, those things can be joyful, but I think it’s the small, simple joys of playing with dogs or having sex with someone you love or going for a walk outside, stuff that we tend to ignore. MP: Are there any causes that you’re very passionate about personally? Moby: There are so many causes: gun control, climate change, deforestation, animal welfare, human welfare, education. Working on the big issues is noble and great, but being aware of what’s going on around you right at this moment, being kind to the people around you, extending compassion and decency, not just to everyone you meet but also to yourself—I think that’s one of the biggest challenges most people face. I feel like the vast majority of the world’s problems would disappear if suddenly everyone on the planet were relatively self-aware and capable of honest self-love and compassion. MP: You’re still a vegan. You were a vegan before anyone knew what the word “vegan” even meant. Moby: Last Thanksgiving was my twenty-five-year vegan anniversary.


a conversation with world-renowned DJ,


Guetta We are one energy. Together we can make a change. by Maranda Pleasant Maranda Pleasant: What makes you come alive? David Guetta: Music. I live it and breathe it. It wakes me up in the morning, puts me to sleep at night and is with me all day. I can’t imagine my world without music. It’s the universal language; what I make comes from my heart. What I listen to from others stirs it. I love to make people dance; it’s a way of bringing people together regardless of religion, nationality, sexuality, belief. Even in ancient times, people would unite to a beat. Now we have the internet and events worldwide, our frequency can be shared. Everyone can express themselves to the planet.

MP: What makes you feel vulnerable? DG: Not so much now; I’m comfortable in my skin. When I was a teenager, I had the angst; it was could I become who I am meant to be? I always knew I wanted to make music and share music. I followed my dreams and my passion. Et voila! And now it means not just me, but can our community have a voice? There was no internet or twitter or FB or instagram back then; now people with shared passions can unite and use their voice to share their values and thoughts. Be heard. And make a difference. It’s amazing - everyone can have a voice - and, as ONE, it can be incredible.


If you could say something to everyone on the planet, what would it be? DG: Be Love; there is nothing greater.

MP: Tell me about your latest project. DG: One of the greatest things I have done in my life is my current project with the United Nations. They approached me to create a song and a video to help share the message of their humanitarian work to a wider and younger global audience. I was so humbled and honoured, but I didn’t have the song. Then with only two days to go to their deadline, the perfect collaboration penned by Mikky Ekko manifested. I was meant to be on my first break for many years, but I was so inspired by the cause, I worked through the night, across continents with Giorgio Tuinfort and we delivered the record. Then Michael Jurkovac, a friend who directed Yes We Can for the Obama campaign, offered his help to make a video. Together with the UN, we cut footage from real life humanitarian work, real people and some live shots where togetherness is a reality - at my shows. I play


over 150 gigs a year, in Europe, America, India, China, Australia, S.America, Asia, and Africa. I see people from every corner of life as one. The concept is #whattheworldneeds - we rally people to tweet this and the word they think the world needs more of. My word is #love - but there are many more; for each tweet a global company has pledged a dollar. I have done the same. We are also lending words to world thinkers and charities so they can share in this voice and we can share ours.

MP: What causes/issues are you most concerned about? DG: I want to see unity. I want to see peace. I want people to be free to speak, be educated. I want people to be able to feed themselves. What most people want, I guess? I want the individual to know that if we unite, we are not powerless. So most of all, I want to support the United Nations who can share our voice and make us heard. What they do makes the world a better place; if each of us can just give a word to their cause, it will only get better. Inclusion.


How do you keep your center in the middle of chaos? Do you have a daily routine? DG: My routine is fly, play, sleep, record. My center is the music I am making; when I see people together wherever it is on the planet, that we connect, that’s what keeps my heart beating.

MP: What’s been one of your biggest lessons so far in your life? DG: Take care of yourself; and do unto others as you would have done to you.


What truth do you know for sure?

DG: That we are one energy. Together we can make a change. David Guetta is possibly the greatest DJ ever; he certainly changed the landscape for the biggest movement of music since Rock & Roll. The music he makes is heard and loved by billions. His beats are truly global. He has over 45 million followers on FB, 15 million on Twitter, and over a billion views on his videos. He plays to millions every year. He has promoted love and unity and is now proud to be able to share this with the UN for greater good. Double Grammy winner and 7-time Nominee, AMA winner, multiple-time WMA winner, and voted No. 1 DJ in many polls, he is truly titanium.


Ta l k s a b o u t b e i n g v e g a n & t h e b e n e fi t s o f m e d i t a t i n g by Brendan Brazier odrigo and I were introduced through our mutual friend, Sarma Melngailis (founder of One Lucky Duck, Pure Food and Wine restaurant in NYC, and author of several amazing books), several years ago. Rodrigo invited me to his first show at the Hollywood Bowl. It blew me away. It was the most impressive guitar playing I’ve ever seen. The next day we went out for lunch. Here’s part of our conversation:

BB: I know you play soccer and are very fit. Do you find this helps your guitar playing?

Brendan Brazier: Did you teach yourself how to play guitar or who did you learn from?

RS: Yes, it does happen sometimes. Meditation works great and what I have found very helpful too is to try to find different activities while on tour, activities that make you think of something totally different in between shows - to associate touring and all the stress around it with something opposite from it, something very calm and extremely enjoyable, like going to the mountains or to the beach or even going for a long run! [I look for] whatever is available in whatever city I am in.

Rodrigo Sanchez: It was pretty much on my own. I did have a couple of lessons here and there at times, but they never lasted long enough for me to learn any particular method. I guess that’s why I developed my own style, pretty much the same way that Gabriela did with hers too. BB: Do you do any type of mental training or visualization? RS: Yes, I meditate every day and I do some visualizations too, but they change depending on whatever situation I’m in. BB: Do you have any tips for aspiring guitar players? Is it just a matter of practice? RS: It depends on what you are aiming for. If you want to become a professional musician, practice should take a lot of your time, in order to develop certain skills you may need to play the music you want to play. BB: Do you have any tips or tricks for eating plant-based while on the road? RS: It sounds ridiculous, but having a Vitamix on the road makes things way easier for vegan musicians like us. On the other hand, I’m happy to see more vegan restaurants opening every day in different cities around the world. I must say that they are really committed to the vegan philosophy and that’s a good thing for the cause. BB: What’s your favorite pre-performance meal? RS: A massive salad is always welcome, but I also love VEGA products, especially the performance protein and the Vega One Nutritional Shake. I love Clif bars too.

RS: I think it helps in general, yes of course. It helps in every aspect of my life! BB: Do you or did you ever get nervous before a performance? If so, do you have any tips to help settle your nerves?

BB: What are your favorite bands? Are there any new ones we should be listening for? RS: I’m a metalhead and an old school one, so my favorite bands have been the same for many years now! I love Metallica, Megadeth, and most of the original Thrash Metal bands, but I do listen to other genres now. I like standard Jazz. I like Flamenco guitar players like Vicente Amigo and Gerardo Nuñez. I like some contemporary rock bands like Queens of the Stone Age, but, in the end, I always go back to Pink Floyd, Cream, and Hendrix. BB: Are you working on anything outside of music right now? What other interests or projects do you have? RS: Not really, in fact we have a new album coming out in April. It’s called 9 Dead Alive, and we are preparing for the tour and all that it takes to be back on the road again. Rodrigo y Gabriela are one of most popular instrumental groups in the world. Since releasing their first album in 2006, they have sold over 1.5 million albums around the world. They have completed several successful world tours, and have headlined at Glastonbury (UK), the Royal Albert Hall, London (two nights sold out), the Hollywood Bowl (two nights sold out) and concerts in Japan, Australia, USA, France, Spain, Italy Germany, UK and Ireland.

“It sounds ridiculous, but having a Vitamix on the road makes things way easier for vegan musicians like us.”




BY: Ethan Brown

PRIUS FOR THE PLATE: American leadership in the coming agricultural revolution

Recently, my father and I drove from our farm in Maryland through Pennsylvania and New York across the Quebec border. We rolled by lots of coal country but only a few windmills. We made the trip in his 50 MPG diesel VW Beetle, a feat of German engineering that my dad noted with satisfaction exceeds by 10 MPG my own family’s Toyota Prius. Since the energy crisis of the early 1970s, the federal government has invested taxpayer funds—in varying levels—in programs to reduce reliance on fossil fuels. Today, however, along with the 3.9 billion barrels of oil that we bring to our shores annually, we import lost leadership on fuel efficiency and electric drive technology, a reality exemplified in the VW Beetle and Toyota Prius. Fortunately, there is a new frontier of innovation—one that America, with its rich history of agricultural innovation and land grant universities, can lead. Since the 1920s, the productivity of our fields has soared—one acre in 1927 produced roughly 26 bushels of corn. That same field in recent years can put forth more than 164 bushels. The problem is that we devote ½ of all crops to livestock, a protein delivery vehicle that is as inefficient as it is unwilling. For example, less than 1/3 of the weight of a chicken is consumable meat. Yet the once self-sufficient red jungle fowl commands a king’s bounty of food, fossil energy, antibiotics, water, and land during its crowded 6 weeks on earth. What if, like Karl Benz/Henry Ford/ Ransom Olds and their automotive predecessors did vis-à-vis the horse-drawn carriage, we set our sights on a quantum leap and took the animal out of the equation altogether? Through an elegant

yet ultimately simple combination of heating, cooling, and pressure, our team at Beyond Meat can realign plant-derived proteins to mimic the fibrous structure of animal muscle, or meat. We can, it seems, remove the animal and keep the meat. Will consumers embrace a transition to plant-based meats with the same fervor that quickly rendered the house-drawn carriage a nostalgic novelty? Unlikely. Animal meats occupy an important part of our psyche in a way that the horsedrawn carriage does not—it was a rarity during most of our species’ time on earth, imparting a lasting scarcity value; our dominant religions, our heritage, and our culture celebrate it; and although the male is no longer its primary purveyor, animal protein is tied up in how we identify, and relate, the sexes. My personal favorites on this last score are the very smart Ball Park ad campaign, “A Man is Easier Fed than Understood” (read, men eat meat), and the cynical, unsubstantiated claim that drinking soymilk causes men to grow breasts. I drink it by the bucket, have done so for years, and have made no progress on this front. These cultural hurdles notwithstanding, current trends point in the direction of plant-based proteins, and the rate of adoption will accelerate as innovators, well, innovate. At Beyond Meat, we are creating deeply savory, all-natural, plantbased products in an effort to advance meat. Packed with protein and nutrients yet lacking cholesterol, trans fat, saturated fats, antibiotics, and hormones; in short, clean protein. I am placing the bet that an obsessive focus on advancing meat in this manner will unsettle and ultimately change the market. It is not impossible to envision a distant future where the beef, chicken, and

pork in our supermarkets bear no actual connection to their historic animal origins. In fact, I would be more surprised than not if Tyson, Perdue, and other industry leaders processed more chicken than plant protein 100 years from now. I would welcome the opportunity to engage with them directly on collaboration. If this change is underway, how does America lead a plant protein agricultural revolution? Three paths are important. One, the Department of Agriculture, National Science Foundation, and other funding sources for university research should aggressively support a focus on the concentration of protein in plants, its separation, and conversion into consumable meats. Two, members of the U.S. Congress should request and act upon a General Accounting Office analysis on the institutional and regulatory biases that favor animal over plant protein within the National School Lunch program. Lastly, grocers should sell Protein, not Meat and Meat Alternatives. Meat is center stage in grocers’ floor and shelf space, while plant-based proteins cool in relative obscurity elsewhere in the store. This disparity should be removed in favor of a Protein section. Though certainly other steps are in order, these three simple measures can help set the table for American leadership in what promises to be an exciting new era of agriculture.

BIO: Ethan Brown, chief executive officer and co-founder of Beyond Meat – a company focused on perfectly replacing animal protein with plant protein – gained an appreciation for the natural world from his father, a professor and conservationist, that continues to inform his work today. Ethan holds an MBA from Columbia University and an MPP from the University of Maryland.



The People’s Movement The People’s Movement creates eco-conscious footwear and accessories using organic, eco-conscious materials such as hemp, and up-cycled plastic bags cleaned from Bali and California. And they’re comfortable - I wear mine all the time. The Cochise Jogger also works well as a minimalist running shoe.

What makes Franco Bicycles unique: Franco is a direct-to-consumer company, meaning they are not sold in stores. This is an advantage since your bike comes from the people who designed and engineered it. This allows you to avoid the added costs associated with third-party distributors and dealers.

Beyond Meat Without a doubt, this is my favorite new food company. It’s a startup that’s aiming for the mainstream, non-vegan market. This, I believe, is what has to be done for significant change in our food system to take hold.

Mio ALPHA Mio is the first company to make a heart rate monitor without the need for a chest strap. I’ve been wearing one for about six months now and am pleased with it; it’s light, comfortable, and easy to use. MIO uses a technology to measure heart rate called optical sensing. It works like this: a light is shone onto the skin, allowing the measurement of blood flow through the capillaries and the determination of heart rate. ZoN Fitness Balance Board When building up run mileage, shins become vulnerable, and shin splints commonly develop. But balancing exercises on this board will help strengthen small stabilizer muscles in the shins, and dramatically reduce the risk of injury. Also, balancing exercises develop core muscles, and improve coordination and core strength. The constant motion of the board will challenge and engage core muscles. Recon Instruments: Snow2 Goggles Recon Instruments brought Heads up Display (HUD) to the sporting world, and has now launched their second-generation snow goggle, appropriately called: Snow2. Snow2 delivers crisp graphics and vital information. Everything from speed, vertical descent, jump airtime, navigation and distance are calculated and displayed using a built-in precision GPS and an integrated suite of sensors. Advanced gaze detection means the Snow2’s display is only on when the user is looking at it. I’ve been playing around with a pair for a while; the technology is so impressive that it almost feels alien. Since I’m more of a cyclist than a skier, I’m very much looking forward to the Jet (HUD for cycling), set to launch in June.

Backed by Twitter co-founders Evan Williams and Biz Stone, in 2013 Bill Gates named Beyond Meat as one of three companies that he thinks are shaping the future of food. The production of plant protein is simply more efficient than that of meat protein. Less of each natural resource (land, water, fossil fuel) is needed in its production, and less C02 equivalent is produced. Beyond meat is a true environmental solutions company. After starting off by bringing a variety of plant-based “chicken” strips to the market, they now also offer “beef.” Beyond meat was also named “one of the top ten most exciting startups in 2013” by Time Magazine. Silver Hills Bread This is the only bread I eat. It’s made from organic, sprouted wheat, as opposed to flour. As a result, each slice has six to seven grams of protein (about the same amount as an egg). Silver Hills also makes gluten-free options. Breville Sous Chef Food Processor This is best food processor I’ve ever used. It has a 1200 watt motor with direct-drive, so it’s powerful enough for making large batches of energy bars.

Vega Sport I formulated the Vega Sport system to help boost performance, naturally. All ingredients are purposedriven, meaning they each have a synergistic reason for being in the formula, and work together, synergistically, to holistically boost performance. There are three phases: Prepare – Sustain – Recover. Also, Vega Sport is 100% plant-based, gluten-free and contains no artificial flavors, colors or sweeteners.



Franco Bikes I’ve ridden a Kanan by Franco for the last two years. I’m impressed with its responsiveness; I feel my power being transferred to the road, yet vibrations are dampened, which reduces fatigue and makes long rides less daunting. Mine weighs in at about 17 pounds, so climbing those steep Topanga hills is a breeze.


Peak Performance for the Modern World


T o p At h l e t e s


Superfoods that you need to know about

W HO I n s p i r e

15 plant-based

Alanis Morissette

whole food recipes

on returning to her body

energized & lean

to keep you

Venus Williams

GET BACK inTO THE BEST SHAPE OF YOUR LIFE alicia silverstone shares her favorite recipe

Using nerves to your advantage from six-time olympic medalist

meditation Cultivate more peace, clarity happiness


















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JAMIE KOMER / Olympic Silver Medalist, USA Water Polo

True Wellness For All OUR VISION is to be a Vehicle of Consciousness in the global market by creating a holistic sustainable business modality, which inspires, promotes and supports True Wellness and respect for all beings and for Mother Nature.



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5311 Western Ave., Suite 110 • Boulder, CO 80301 ~ 888-550-8332 THRIVE 6

All the essentials. All-in-one.


15g Welcome to the premiere issue of THRIVE. When Brendan and I got together, we wanted to feature the world's most inspiring leaders, athletes, change makers and yogis. What if there was a beautiful, high-end magazine reframing a plant-based diet as sexy, fit and the new cool?

PROTEIN Same as 2.7 eggs



Same as 3.2 slices of whole wheat bread

Because it totally is. We've put our hearts into doing just this and I think we've created a powerful tool that encourages us to push our boundaries.




I'm also proud to feature so many strong, powerful women this issue. They emphasize the importance of not only a healthy body, but a rich inner life, as well, nurturing our minds and spirits. My personal vision is to use art and images for positive impact and words for change, helping us all live vibrant, healthier lives.

Same as 1 yogurt cup (100g)




Same as 3 servings of vegetables

We recognize those who strive to improve the planet, act with integrity and help others elevate themselves. We only support companies that are committed to sourcing local, organic and pure ingredients whenever possible. We will never run meat ads or products in THRIVE. We are committed to compassion as well as a healthy lifestyle. As the founder of ORIGIN Magazine and Mantra Yoga + Health, transformation is my passion. I like getting real, going deep and getting inside the minds of people who change the game. Last year I was lucky enough to interview Richard Branson on Necker Island. His vision and commitment to move the needle quickly for women's rights and climate issues made a lasting impression. I wanted to learn what sets people like Branson apart. What if we all had that level of potential? This is our year. Let's take chances and pursue risks that will nurture our spirits and push us forward. We would also love to hear from you. Tell us what inspires and drives you.

My personal vision is to use art and images for positive impact and words for




2.7 cups

Same as 2.7 cups of blueberries

Same as 2.3 servings of salmon

50% RDI

change, helping us all live


vibrant, healthier lives.

Made exclusively from plant-based whole food ingredients, just one serving of Vega One provides all the complete foundational nutrition your body needs to build your day on. Great tasting with absolutely no preservatives, added sugar, or artificial flavours or colours, Vega One is also dairy, soy and gluten free. Everything you need, nothing you don’t.

Maranda Pleasant CoFounder/Executive Editor

PHOTO: Julie Afflerbaugh 7 MYTHRIVEMAG.COM





Venus Williams


high level athlete

“Being A really teaches you

that anything

you dream of

can come true.

Interview by Brendan Brazier

I’ve admired the way Venus has approached professional sports for years. Her passion and fearless nature have been a treat to watch. And now, she reaches beyond solely being a word-class tennis player. Venus is pouring her seemingly endless energy into the world of fashion and business. I had a chat with her with the hope of gaining insight into the mindset of a world-class athlete turned entrepreneur. I was not disappointed.


Venus Williams

Believing in yourself is the most important

advice I give all

Interview by Brendan Brazier Brendan Brazier: What did you like most about being a high-level athlete? down side?

BB: Do you have any tips or tricks for eating well while on the road?

Venus Williams: Being a high-level athlete really teaches you that anything you dream of can come true. It teaches you how to self-motivate, prepare for anything in life that comes your way, and to always believe in yourself. I also get to travel around the world and experience so many different cultures. The down side is being away from home for so much of the year. Luckily my family travels a lot with me, and so does my dog Harry!

VW: There are always healthy options at restaurants, you just have to make the right choices. Also, I try and stay in hotels or rent apartments that have small kitchens so I can prepare some meals myself.

BB: What does an average training day consist of? VW: I start my training day on the court, generally early in the morning. I practice for about 2-2.5 hours on court, and then it’s to the gym to do my weights and plyometrics. Some days I will run to the gym, or run on the field. I also started incorporating swimming into my routine, which is great with cardio. In the later afternoon, I will work with my physio on stretching and doing some massage to loosen everything up. It pretty much takes up the entire day. BB: How would you describe the way you eat? VW: I used to be able to eat whatever I wanted, but things have changed. After I was diagnosed with Sjögren’s syndrome, I learned so much about my body and how important what you put in it is. Food is our fuel. I eat a ton of fresh vegetables, some raw and some cooked. I juice every morning and I love salads. But when I am training hard, I have to eat some grains for carbs, and protein as well. There are a lot of non-meat proteins that are great substitutes. I try to eat “clean,” but I am also a self-declared cheagen (a cheating vegan). BB: What benefits do you notice? VW: I definitely have more energy when I eat right. When I am in the off-season I am never hungry! But when I am playing a lot, I really do get hungry after a long day of training, so I have to force myself to eat more than I necessarily would want to.


young players.

BB: Do you have tips for aspiring tennis players who want to break into the pro tennis scene? VW: Believing in yourself is the most important advice I give all the young players. You also have to surround yourself with the right team; they must be positive and motivating. There is no way to get around hard work, especially in tennis because you are hitting thousands of balls a week. There are no shortcuts to a good forehand or serve. BB: Do you train with music? if so, what’s your favorite? VW: Yes, I workout to any kind of music that pumps me up. Dance and house music, some hip hop, and there are days when I am into rock music. Just depends what kind of mood I am in! BB: I love what you’RE doing with your EleVen blog. Is this something you’ve wanted to do for a while? Other interests? Projects? VW: Our goal was to create a blog that became a true fitness and nutrition resource for people with really quality, current information. We have been so fortunate to have wonderful guests (like you!) that have an important voice that people want to hear, so collectively we all make up an expert panel on health, nutrition and fitness. I love contributing to the blog because it’s my personal connection to the readers, and I feel like my stories, triumphs, and failures are relatable. BB: What are youR 2014 goals? VW: I want to grow my active wear line, EleVen by Venus, and make people aware that it’s a line geared towards performance. We started off making tennis wear, but it’s so much more than that. And I truly believe that if you look good, the confidence follows, and you can perform at your best level. Our motto is “Look Good, Play Well.” And of course, more tennis in 2014!



You’ll probably be surprised to find out I am not a gym buff and I have to motivate myself...


BACK INTO THE swing of



Even professional athletes have to get back into the swing of things when we take time off from working out. I had my first week back in training to prepare for the season. You’ll probably be surprised to find out I am not a gym buff and I have to motivate myself as well to get myself to the gym! I have to psyche myself up to get up and get started. I had a bit of a delay getting there because there was a Divorce Court marathon on TV. It’s one of my favorite shows, and it’s hard to resist being lazy in bed, and watching endless amounts of TV. Plus it’s not like I really want to go to the gym! Finally, by some miracle, I get myself pulled away from Divorce Court. I drive (slowly) to the gym and I am greeted by all the familiar faces. I haven’t been here for over two months, and I can tell what they are thinking, “Where have you been?” Why yes, I have gotten skinny...which is not good for an athlete. No bueno. It means you are not muscular. And yes, perhaps there is an extra layer of fat from all the servings of truffle fries I’ve been eating, my favorite vegan food. But that’s alright! I’m going to work my way into fighting form no matter how painful it may be! I start off with a five-minute warm up on the elliptical to warm up my legs. I am not planning on going too hard today. Because of Sjögren’s syndrome, my autoimmune disease, I don’t hold on to my cardiovascular strengthening and endurance as well as others. So, I know I can’t go as hard this first week, but I am going to do what I can and work my hardest. Next, I go straight into leg strengthening. We all have body parts that won’t cooperate, and for me it’s my legs. They hate muscles; I inherited it from my dad. So, I have to pound on these toothpicks first. I complete a series of exercise that focuses on quads and glute strength, stability, and activation.

Next is the arm series, which I complete with Thera-Bands. I focus on shoulder stability and strength, which is extremely important for a tennis player. These exercises lead to toned and awesome arms, and they are fast-paced, which I love. I’ve learned the hard way, if you don’t do your shoulder exercises, your whole arm starts to really hurt. Then you have to keep playing without letting your doubles partner know how much pain you are in, because it’s your own fault! Last but not least, I focus on core. I’ve had some back problems in the past, so it’s important I keep my back, abdominals, hip flexors, and glutes all strong and flexible. My training is very focused and tailored to my body’s specific needs. An hour has passed; I’ve got to get out of here! I wish I were one of those athletes who loves the gym, but I am not! It’s just a means to an end. I feel good because I am getting an early start to the pre-season training, and I know I will be strong for next year. Deep sigh of relief, happiness, and accomplishment. I will be back! Growing up in a tight-knit family and coached by her parents Richard and Oracene, Williams entered the pro ranks of the Women’s Tennis Association (WTA) at 14 years old. Since then, she’s enjoyed a career that’s earned her 44 WTA Tour titles and four Olympic Gold medals. In the early 2000s, Venus pursued her love of design by becoming a certified Interior Designer and obtaining an associates degree in fashion, resulting in two entrepreneurial loves: V*Starr Interiors and EleVen.



®, ™, © 2014 Kashi Company 36USC220506



a s a e Lif rfer u s o r p In

iew te r v

by B

raz an B d n e r

i er




pro surfer talks about travel, breath, and mom



4:16 PM

Revolutionizing the Way the World Eats


Coconut, Hemp, Chia & Red Palm Superfoods with 1% donated to sustainable agriculture

Interview by Brendan Brazier

Brendan Brazier: What do you like most about being a high-level athlete? Down side?

BB: What’s your favorite pre-performance meal? Can you share a one-day meal plan?

Tia Blanco: I am really passionate about surfing, so it’s not hard for me to like and compete in the sport. The down side is sometimes the water is freezing.

TB: The night before my heat, my mom makes me pasta. At the contest before my heats I eat almonds, apples or bananas, and drink coconut water.

BB: What does an average training day consist of?

In the morning, I usually make a green juice with kale, acai, bananas, nuts, and whatever else is in the refrigerator. In the afternoon, I’ll have a veggie and avocado sandwich on sprouted wheat bread. I snack on almonds and fruit. Dinner is usually a huge salad and some kind of tofu dish that my mom makes.

TB: An average day of training consists of surfing for a couple hours, even in bad conditions, and an hour of conditioning with my trainer at Forged In Fitness. Our training usually consists of cardio, leg and core exercises, and yoga. Sometimes we also practice martial arts together. BB: Do you do any type of mental training or visualization? TB: I have always visualized my dreams and goals ever since I was little. I even have a dream board at home of what I aspire to be. It gives me a lot of motivation whenever I see the board. For mental training, I always try to stay confident and positive. BB: How would you describe the way you eat? What benefits do you notice? TB: I think I eat pretty healthfully. I just switched from being vegetarian to vegan, and I’m noticing a big difference in the way I feel. I try to eat clean by eating a variety of veggies and fruit. With these changes in my lifestyle, I notice that I feel less sluggish, and I also shed a lot of excess body weight. BB: Do you have any tips or tricks for eating well while on the road? TB: Since I just started traveling, I am now beginning to learn how to eat healthfully and consciously while on the road. On this trip, I brought a bunch of Kind bars, rice crackers, nuts, dried fruit, and granola. At the store I bought water, hummus, bananas, bread, and peanut butter. Many of the places I get to travel to are tropical and have a variety of fruit trees. A lot of them are new to me. It’s exciting to try different, local, and healthy food.

BB: Do you or did you ever get nervous before a competition? If so, do you have any tips to help settle your nerves? TB: I always get nervous! Mike Lamm, my coach, always reminds me to breathe! BB: Do you have a pre-event ritual? TB: I sit with my coach, listen to my iPod, and watch the waves. BB: What are your 2014 goals? TB: My goals are to improve my surfing, do well in my Jr. Pro events, and maintain my 4.0 grade point average in school. BB: Do you train with music? If so, what’s your favorite? TB: Yes, I like listening to music while I train. I like upbeat music. OneRepublic’s song “Counting Stars” is a song I really like. BB: Are you currently working on other interests or projects outside of surfing? TB: Yes, I’m currently working on an Epic TV series. My first episode just came out, so if you get a chance please watch it!



Rebecca Soni: I get to train my body and learn everything I can about what makes us perform at our peak. I feel like every day I learn something new. I make my living by eating right and taking care of myself, and that feels great. The down side is that I’m constantly exhausted! BB: What are your 2014 goals? RS: I want to launch my new venture! It’s a joint project with fellow swimmer and Olympian, Ariana Kukors. Also, I’d like to travel and explore with my dog Kody, a chow mix rescue. BB: What are your plans and goals after your competitive swim career? RS: It’s not an easy transition for any athlete to leave their sport. I knew after my races in London that I was done. Having achieved a dream so big (it was the biggest focus I had ever had in my life to break the 2:20 barrier in my event, the 200 breaststroke, and repeat gold in that event), I felt so proud of all I’ve done in the swimming world, and yet it felt like a book-end was placed on my career. It’s an incredible challenge to refocus all that drive and passion into something new. My goal is to help others achieve their dreams, whatever they may be! BB: Are you working on anything outside of swimming right now? What are your other interests and projects? RS: Since I’m taking time away from the pool and competition, I’m launching a new project with my good friend, Ariana. The Atlas Ventures ( is a project that we dreamed up where we get the opportunity to share the insights we’ve gained in training for the Olympics with people all over the US and the world not just swimmers, but anyone chasing a goal. We are targeting many topics, from emotional intelligence and the mental side of sports, to nutrition - always focusing on exploration and living life to the fullest. The first venture in our sights: West Coast tours this year! BB: What do the tours entail? RS: The first one is something we are really excited about. It’s centered around the idea of “Practice Crashing.” Practice crashing is a concept we came

up with where we literally drop into a practice unannounced and unplanned. We crash your practice in about fifteen minutes, and the kids get such a thrill from the experience! Both Ariana and I have been through the swim clinic circuit. While we still do them here and there, we also wanted to do something totally different than what we had done before. The first tour is meant as a way for kids and parents to have access to Olympic swimmers. We will be practice crashing a number of teams on our way up to Seattle. Our second tour is the main focus. We will revisit some of the same places, but will be spending more time in each location. This will allow us to focus in greater detail on teaching mental strength, physical training techniques, nutrition, and other strategies we have found in our training and life experiences to be useful. BB: Do you do any type of mental training or visualization? RS: Mental training is a passion for me. Early on I started to wonder what made one athlete better than another. Even when they train similarly, one just has a little something extra which makes them more successful in competition. That extra something is mental strength. I use visualization in several different ways, as well as positive thinking and meditation. I especially love using yoga as a tool to get me to that quiet place where this can all be done. BB: How would you describe the way you eat? What benefits do you notice? RS: There is almost nothing more physically important for athletes than how they eat. And the tricky thing is, you don’t really notice immediate results when you change your food habits, but the positive effects are always there! I eat healthfully, cook a lot, and emphasize mainly vegetables. I also have a strong love for juices and green smoothies. Let’s just say, the Vitamix is the centerpiece of my kitchen! BB: Do you have any tips or tricks for eating well while on the road? RS: Be prepared! I always pack a lunch for travel days and come with a suitcase full of healthy snacks that won’t throw me off.

BB: What’s your favorite preperformance meal? RS: My motto for race-day nutrition is to stick to what you normally have. Don’t binge on pasta or anything like that – just stick to the usual. Hopefully you’re already eating healthy so that shouldn’t be too hard! Also, lots of snacks and water! BB: Do you or did you ever get nervous before a race? If so, do you have any tips to help settle your nerves? RS: Nerves were a HUGE obstacle to tackle. Before the London Games, I actually sat down with our sports psychologist and told him that I needed help handling my nerves! Even as a second time Olympian, or perhaps because there was much more pressure this time, my nerves were out of control. But nerves are important to competing at your best, so instead of focusing on getting rid of them, I focused on how to use them to my advantage and turn them into motivation. Preparing to be nervous, and being scared of being nervous are two totally different things. When you’re ready for it, when you’ve visualized race day and felt those nerves in advance, you’re much more prepared and comfortable when they hit you on race day.

R e b ecca

So n i

Six-time O ly m p i c

M eda l i st

o n s e r v i ce


Brendan Brazier: What do you like most about being a high-level athlete? What is the down side?

My goal is to help others achieve their dreams, whatever they may be!

BB: Is there anything else that you’d like to add? RS: I work with and support Girl Up. Girl Up is a campaign of the United Nations Foundation that works to address a variety of issues that impact the lives of adolescent girls globally. We work on issues such as improving access to universal education and health services, and stopping child marriage. It is a “for girls, by girls” campaign that empowers American youth to raise awareness and funds for United Nations programs that help some of the world’s most isolated girls. It’s been an amazing experience to work with and learn from the girls, both locally and internationally. I’ve had the opportunity to speak with some of the girls who are leading the charge here in the United States. I also traveled with Girl Up to Guatemala, and saw the positive impact that the programs have on girls and their communities. I’d love Thrive’s readers to understand, support, and join the work that Girl Up is doing. To learn more visit!



by Brendan Brazier

JESSICA PENNE Atomweight World International Fighting Champion



JESSICA PENNE Jessica Penne is the Atomweight World International Fighting Champion, and is therefore one of the best mixed martial artists (MMA) in the world. We met one another a few years ago while shooting a segment about her for the Thrive Forward web series at the world famous Black House MMA gym. (Be on the lookout for Thrive’s profile of Black House, forthcoming in our June issue.)

This sport has brought the highest highs and the lowest lows. But if you want it and work hard for it, it’s worth it.

BB: How would you describe the way you eat? JP: I try to eat clean. I try to have a balanced diet of healthy protein, carbs, and fats in every meal. I also drink lots of water and make sure to use my Vega supplements for pre and post workouts.

Brendan Brazier: How did you get into MMA?

BB: What benefits do you notice?

Jessica Penne: I’ve always been involved in sports since I was young. I played soccer, softball, did gymnastics, and swam. I love to compete and challenge myself. When I was in high school I tried to join the wrestling team but they weren’t too fond of females participating. So rather than push my way into a place where I wasn’t wanted, after high school I looked for a place where I could learn grappling. I fell in love with jiu-jitsu, and competing and fighting became a natural progression from there.

JP: I can definitely feel a difference in my workouts if I’m lacking in my nutrition, water intake, and the amount of sleep I’ve had.

BB: What do you like most about MMA?

BB: What’s your favorite pre-performance meal?

JP: I love to compete and challenge myself. I love to learn. MMA is constantly changing and evolving so it constantly forces me to do the same. It’s one of the most challenging sports out there and I love that about it. It’s a very honest sport.

JP: I like to eat a spinach, avocado, and tomato omelet with a piece of Ezekiel toast.

BB: What does an average training day consist of? JP: I train about 6 days a week whether I have a fight or not. I tend to over-train so if I don’t have a competition I try to keep training to once or twice a day. If I have a competition I step it up but also modify my training depending on how I am feeling. BB: Do you do any type of mental training or visualization? JP: I think visualization is really important to any athlete. I always visualize what I want to do and see how I’m going to do it in my mind, whether in training or competition.

BB: Do you have any tips or tricks for eating well while on the road? JP: It’s important to do meal preps and take your meals and supplements with you while on the road.

BB: Do you or did you ever get nervous before getting in the ring? If so, do you have any tips to help settle your nerves? JP: Of course there are nerves before a competition. The nerves and anxiety are there to remind me that it’s important to me. I try to channel it in a positive way. I try to keep with my visualization during my warm up. I also put my headphones in and sing along during warming up and down time. I train hard and have confidence in my training and my coaches. I feel that this confidence helps most with the nerves. Knowing that I have done all the hard work and am well prepared and now it’s just time to have fun! BB: Do you have tips for aspiring MMA fighters who want to break into the industry? JP: It is hard work and it’s not for everyone. This sport has brought the highest highs and

by Brendan Brazier

the lowest lows. But if you want it and work hard for it, it’s worth it. I feel lucky every day that I get to do something I love. Know that it takes a lot of hard word, sacrifice and dedication. BB: Do you have a pre-fight ritual? JP: I always get my nails done and my hair braided before every fight. I also listen to music while I’m warming up. BB: What are your 2014 MMA goals? JP: I plan to move up a weight class to 115 pounds and hope to compete on the next season of The Ultimate Fighter. BB: Do you train with music? If so, what’s your favorite? JP: I like to train with music. It depends on what kind of training I’m doing. If I’m sparring I like to listen to rap or hip hop. 2 Chainz is my favorite right now. BB: Are you working on anything outside of MMA right now? Other Interests? Projects? JP: I’m focused on my training right now but I do have some hobbies that help me relax and unwind. I like shooting, paddle boarding, and relaxing at the beach. BB: Plans and goals after your MMA career? JP: I have a couple ideas that I’m working on for after fighting but nothing set yet. BB: Anything else you’d like to share with thrive readers? JP: Thank you to my teammates and coaches! I am blessed to have really supportive people in my life, including, Mark Munoz at Reign Training Center, Lucas Leite and Chris Franco at CheckMat BJJ, Jason Parillo at RVCA, Corey Beasley at Innovative Results, Nathan Gable, RVCA Sport, Vega, and Virus.



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BB: What are your goals for 2014? IL: My goals for 2014 are to have as much fun as possible while I’m

by Brendan Brazier

busting my ass and putting my all into my music. Hopefully that translates to viewers/listeners and they can join me in the festivities!

I’ve been to several Ivy Levan concerts in Los Angeles, as well as her performance on the David Letterman show (with some guy named Sting), in New York. And let me tell you, she’s amazing. And I’m not easily impressed. Ivy and I met through my friend Lucas, who is her manager and songwriter. And then one day the three of us all went to Costco to stock up on giant bags of organic greens and ten pound bags of almonds. Here’s what we discussed while walking the aisles:

BB: I know you like to workout. What do you like doing best?

Brendan Brazier: How did you get started in singing?

as possible. This is my chance and I’m gonna run with it. No time for hobbies. I also use my music videos as a chance to act, create, and direct. I love telling stories. Eventually, I hope to get into a lot of things that I love, like fashion design, drawing, and cooking.

Ivy Levan: I started as soon as I could speak. My mother always played

awesome music so I would copy my favorites like Tina Turner and Michael Jackson as a kiddo. I did my first talent show at seven years old, won, and was hooked. I started modeling when I moved to Los Angeles at 16 to pay the bills. I used modeling as a stepping stone to get into the music business. Modeling other people’s creations that I didn’t necessarily enjoy was pretty rough, but it was a better option than flipping burgers.

BB: You model as well. What do you prefer? IL: Singing. There is no comparison. BB: Do you get nervous before shows? If so, what do you do to settle your nerves?

IL: I get extremely nervous before shows. They only thing that I find

that works is tensing up my whole body then releasing after I can’t hold it any longer. Doing that a few times forces my nerves to calm down.

IL: I used to be a hardcore spin cycling addict. I love pilates and yoga. I need to do it more. That’s another goal of mine for 2014.

BB: What are you focused on now? IL: I’m focusing only on my music and getting it out to as many people

BB: What are you most excited about right now? IL: My video for my last single, "Hang Forever," from the Introducing

the Dame EP, is almost ready for release! I’m pretty anxious about that. Also, I’m working on my album and getting that ready. Hopefully I can shake shit up in this world! Ivy Levan is a striking femme fatale who was born in Tulsa, OK, raised in Bentonville, AR and hot-footed to Los Angeles at the age of 16 to launch her singing career. After a few years of false starts, distractions and a few bumps and bruises along the way, Ivy developed the thick skin and experience that has earned her the nickname “The Dame.” With her debut EP Introducing the Dame on Cherrytree Records, made in collaboration with her writing partners in the L.A.-based Blood Money Inc., Levan serves up a brand of blues-infused pop that she dubs “swamp-hop” and “punk-rock Motown” that boldly flaunts both her larger-than-life voice and gritty-yet-glossy, in-your-face energy.



alicia silverstone

A RECIPE FROM THE KIND MAMA When did making babies get to be so hard? Infertility is on the rise globally, affecting as many as one in six couples. But instead of considering diet and lifestyle factors, doctors pump their patients full of expensive and invasive fertility treatments. Once pregnant, women just accept that carrying a baby will be the gassy, swollen, irritable, sleepless nightmare that has become the new normal—and then assume that new motherhood will be just as challenging, from breastfeeding woes to screaming fits.

minutes, or until golden brown. Remove from the oven and allow to cool.

It doesn’t have to be that way. In The Kind Mama, Alicia Silverstone has created a comprehensive and practical guide empowering women to take charge of their fertility, pregnancy, and first six months with baby. Drawing on her own experience, as well as that of obstetricians, midwives, nutritionists, holistic health counselors, and others, Silverstone offers advice on getting one’s “baby house” in order through nutrient-rocking foods that heal and nourish, and, once pregnant, gentle ways to boost comfort, energy, and health during each trimester. She helps readers navigate everything from prenatal testing and birth plans to successful breastfeeding and creating a supportive “baby nest.” The result is an authoritative, one-stop guide that empowers women to trust their instincts during this vital milestone, while helping them embark on a healthy and more vibrant path to motherhood.

After the cookies have cooled, dip them in the sauce and arrange them on a plate. Give them a couple of minutes so the sauce hardens, then serve. Do your best not to eat them all at once!

Rest a heatproof bowl on top of a medium-size pot of water (or use a double-boiler, if you have one). Bring the water to a boil, then reduce the heat to a gentle simmer. Add the chocolate chips and the 1 teaspoon coconut oil to the bowl and stir until the chocolate melts and you get a thick, glossy sauce.

Alicia Silverstone is the bestselling author of The Kind Diet and founder of Best known for her generation-defining turn in Clueless, she continues to work steadily in film, television, and theater. A dynamic and well-connected fixture in the acting, political, and scientific communities, she is a dedicated activist on behalf of the planet and endangered animals. She lives in Los Angeles with her husband and their son, Bear Blu.

Chocolate -Dunked Coconut Delights

Makes 12 These tasty bites are naughtier than a gentler treat, like Tangerine Kanten, but they beat the pants off a pint of Haagen Dazs! And they’re particularly great for company—whip up a batch for a fancy tea party with girlfriends or for family coming over to rub your belly. You’ll notice that the recipe calls for whole wheat or white spelt flour. Whole wheat is the kinder option, but spelt makes for a lighter pastry. 1 cup shredded dried coconut 1 cup whole wheat pastry flour or white spelt flour 1 teaspoon baking powder 1/4 cup maple syrup 1 teaspoon alcohol-free vanilla extract 1/4 cup coconut oil + 1 teaspoon at room temperature 1/4 cup mashed banana (optional) 1 teaspoon coconut extract (optional) 1/4 cup vegan dark chocolate chips (SunSpire makes a great healthy version that’s sweetened with grains. If you can’t find them, ask your grocer to carry them.) Preheat the oven to 375°F. Grease a baking sheet with coconut oil and set aside. In a large bowl, combine the dried coconut, flour, and baking powder and mix well. In a separate bowl, whisk together the syrup, vanilla, 1/4 cup coconut oil, and the banana, and coconut extract, if using. Add the wet ingredients to the dry and gently stir to combine. Using a small ice-cream scooper or large spoon, make bite-size balls of batter and place them on the prepared baking sheet. Bake for 12 Reprinted from The Kind Mama Copyright (c) 2014 by Alicia Silverstone. By permission of Rodale Books.



by Maranda Pleasant Maranda Pleasant: How do you maintain your center in the middle of chaos? Do you have some sort of practice? Alanis Morissette: I have two answers to that one. One is that sometimes I just don’t. I don’t always maintain my center and then I feel the effects of that. As an attachment parent and a wife and a friend and a writer and a performer—the many hats that we wear, a modern woman these days wears about twenty hats on any given day—some days I just don’t. Some days I’m not centered and that’s just how it’s going to be. Other days, when I’m really losing it or I need to return, I have altars all over my house. I have a very special one in my room. I literally just sit down and light a candle. I have a couple of books around, journals, pens, markers, crayons, incense, sprays, and oils that I’ve collected. I’m a bit of an alchemist sorceress. I’ve collected probably 1,500 oils from around the planet over the last ten years. I’m kind of obsessed with the sensuality of it. Elaine Aron, who wrote all the Highly Sensitive Person books, she super validated my temperamental predisposition. I was able to come to see that my temperament and my approach and the lens that I saw life through was actually quite lovely and not freakish. I’ve been enjoying my own identity in a way that I was definitely taught not to.

Alanis Morissette interview with

on returning to her body, her eating disorder & finding enlightenment

MP: How do you process emotional pain? Whether it’s a breakup or a loss of some kind, do you have a process? AM: I did a lot of work with somatic experiencing from Peter Levine, and then a lot of Gestalt work. A lot of the journey over the last years has been returning to my body, which I have been so dissociated from for a long time. So really coming back into the body and feeling where those feelings are. We live, in North America in general, if I’m given the indulgence of selling us down the river, in a culture of fear of this connective sense of spirit. I was going to a therapist to recover from my eating disorder for years. At one point, in this one particular exchange, I said, “I feel so badly because I was really overcome with these feelings, and I just went and ate.” She said, “What’d you eat?” I said, “I ate a bagel.” She said to me, “Well, that’s so great that you ate that bagel—was it delicious?” I’d had so many people try to show how I was wrong for moving toward food to comfort, when really, on a very basic level, and in a way that I think Byron Katie would chuckle about, these things that we move to, these addictive substances and processes and people, they really do temporarily help us step out of that despair. They release us from this grip that cortisol and stress have on our body.

“I am a firm believer that one way to become enlightened is to be so relaxed, as relaxed as you possibly can be.”

PHOTO: Williams & Hirakawa 31 MYTHRIVEMAG.COM


e n v i r o n m e n ta l human a n i m a l w e l fa r e a d v o c at e Interview by Brendan Brazier

Actress, Musician, Producer, Writer


A few years ago, Persia and I met at a Physicians Committee for Responsible Medicine event in Los Angeles. We spoke and discovered that we have similar taste in food. We went out for dinner a few days later. After dinner we wandered around downtown and chatted.


pERSIA WHITE Interview by Brendan Brazier

Brendan Brazier: How do you maintain your plant-based diet while on set? Persia White: One of the best things I ever did was invest in a small blender I can travel with. I whip up a smoothie with fruit and Vega One nutritional shake powder, with almond or soy milk. I also carry small bags of nuts, dried fruit, or some kind of health snack. BB: What are your favorite workouts? PW: I have a personal trainer four times a week. The workout varies each time we get together so I never get bored and my body never knows what’s coming. I do a combo of high-impact cardio, resistance, and light weight training. Nature offers the best inspiration for fitness, so I like to go on long walks and hikes whenever time permits. BB: Are you working on anything outside of acting right now? PW: I’m currently working on writing and producing a film project with Joseph Morgan. BB: What are your other interests?

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PW: I’ve been working on my piano quite a bit and the roots of a new album are taking shape. It’s quite a process, so I try to be patient and nurture the songs as they fall into place. BB: What are your passion projects? PW: I’m trying to do more outreach work and inspire people to try healthy lifestyle changes. Plant-based diets and fitness can actually change and save lives. I love working with young women and seeing them get excited about taking back their lives and feeling better. BB: As an actress, is the pressure to be physically fit hard to handle? PW: Most people have a huge misconception about celebrities! Many people think they’re just gifted people with fit bodies, the lucky folks who hit the genetic jackpot. The truth is, it takes tremendous work and dedication to be fit. Whether you’re an actress, athlete, or a traveling salesman, results come from clean eating and regular exercise. Eating processed foods, animal products, and not being active affect everyone the same unhealthy way. Eating a lean plant-based diet and being active maintains my health and helps me as an actress, and above all as a person who likes to feel good.


Persia White was the star of the hit TV comedy series Girlfriends on the CW for 8 seasons, and is currently a recurring character on The Vampire Diaries. Persia is an environmental, human, and animal welfare advocate. She served on the board of directors of The Humane Society of the United States for over six years. Merging the power of film and activism, she co-produced the award-winning documentary Earthlings, narrated by Joaquin Phoenix.




“The positive reinforcement of what something provides versus what it lacks can powerfully change our outlook and

-Kathryn Budig

mindset about healthy body image.”

Smoothie Talk and Traveling Healthy

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An Interview with Kathryn Budig | by taylor harkness

Taylor Harkness: Whole food smoothies and green juice trends have become so popular recently. What’s your opinion? Are we overdoing it, or should we all get on the band wagon? Kathryn Budig: I’m a huge fan of green smoothies and enjoy a juice from time to time. I prefer smoothies over juice because they retain the added bonus of fiber, which helps me to feel powered up. I love Julie Morris’ book, Superfood Smoothies and use it often to keep my AM smoothie interesting and exciting. Like anything, I believe you can OD on a good thing as much as bad. I wouldn’t supplement a juice for a meal but would use it as a nice booster throughout the day. I’d love to see us shift our thinking to “how does this benefit my body?” versus “what does this not have in it?” aka ‘sugar-free,’ ‘gluten-free,’ ‘dairy free.’ The positive reinforcement of what something provides versus what it lacks can powerfully change our outlook and mindset about healthy body image. TH: Kathryn, you obviously travel frequently and must be on the road and in hotels a lot. Do you have any tips for healthy eaters on the go? KB: Eating healthy on the road is a huge challenge! A solid routine is

one of the best ways to create healthy eating habits and having a routine is hardly available when you travel. I try to pack as many goodies with me as I can — teas, bars, smoothie powders and supplements — to keep me balanced when I can’t find food that I’d normally eat. I’ll hit up a grocery store and stock my hotel room with plenty of water (so important to stay hydrated on the road), fresh fruit (pineapple is great as an anti-inflammatory after travel), crackers and avocado (get my omegas), and some kind of munchy trail mix. I also use essential oils, dry brushing, epsom salts, and immune boosters to keep me running at my best. TH: It’s the cold and flu season, or as they say, “tis the season to be wheezin’!” What’s your go-to remedy when feeling run down or sick? KB: I have quite the list! I travel with Doterra ‘On Guard’ essential oils in pill form and pop those daily on the road. I also up my intake of Vitamin C, whether in lozenge or powder form. Definitely drink as much water as you can. I like to make a cocktail of elderberry syrup, fresh orange juice, liquid zinc, lemon juice, and turmeric to give me an immune booster punch!



Tiffany Cruikshank

Rejuvenate yourself Simple 7-day detox

ost of us go through the winter months in storage mode: hide out, stay warm, and eat. But now that the warm weather is almost here, it’s time to shed that winter coat. A detox is a perfect way to welcome the new weather, and with fresh produce in full bounty, what better time to do it? Below is my 7-day detox. I recommend reading it through and tweaking it a little to fit your lifestyle if you need to. Remember, anything you do will be helpful but try to make a plan that you can stick to. The most important items I recommend doing are the smoothies, not eating after 7pm, and the Gymnema for sugar cravings and balancing the blood sugar so you feel better in the process. 7-Day Detox Yes: Veggies, fruit, nuts, water and plenty of fresh, organic, local produce No: Sugar, alcohol, caffeine, gluten, artificial sweeteners (dairy, soy, and egg are optional) Water: At least half your bodyweight in ounces daily Day 1-7: 7-8am: smoothie 10-11am: snack 12-1pm: steamed veggies and nuts for lunch with olive oil, lemon and sea salt 3-4pm: snack 6-7pm: smoothie

Snacks: A piece of fruit and nuts, celery and almond butter, snap peas and nuts, rice crackers and hummus, plain rice cake with almond butter, steamed veggies and nuts, avocado with sea salt. Even just a few nuts will do if you don’t have time to plan ahead. Simple Smoothie: Fresh or frozen fruit (½ a banana or ¼ avocado make a good creamy base) Veggies (pick 2-4: spinach, cucumber, kale, chard, collard, fennel, celery, carrot, parsley, mint, avocado, etc. Careful with some of those if you don’t have a heavy duty blender like a Vitamix) Handful of hemp seeds, almonds or walnuts 2 scoops Mediclear Plus protein powder by Thorne or other simple whey or rice protein powder Water to desired consistency (maybe half coconut water) Optional: Greens powder supplement (Earth’s Promise, Vitamineral Greens, Greens First or Paleogreens) With Meals (optional): Gymnema Sylvestre 400-1000mg 3 times a day with meals/smoothies (to help balance the blood sugar and eliminate sugar cravings), B complex 100 by NOW with lunch (for an energy boost) Yoga: 3-6 times/week and meditate at least 10 minutes a day

I love this detox because it is really simple. If you’re busy and don’t have a lot of time to cook and prepare food, this detox is for you because the preparation is easy. If you drink a lot of coffee take a week to ween off prior to the detox, don’t just go cold turkey. The Gymnema will help a lot with the food cravings and will help regulate your appetite and blood sugar so you feel better during the detox. Since you won’t be spending as much time cooking or eating out, try to keep it simple and enjoy your down time, even if it’s brief. Feel free to modify this detox as you need to (make it longer/ shorter, easier/harder, etc.). Doing part of it is better than nothing at all. When you’re finished, you can continue as long as you like if you’re feeling good. I find that I get hooked on it and like to continue on with some variation of this, maybe taking a day off here and there to have a glass of wine. Happy Detoxing! Tiffany Cruikshank is an internationally known yoga teacher, health and wellness expert, and author. Her book, Optimal Health For A Vibrant Life, is a 30-day detox for yogis. For her workshop, teacher training and retreat schedule go to, or try her classes online at

The supplements, greens and protein powder above are available for purchase online; just Google them.




The practice of 108 sun salutations, also known as a Yoga Mala practice, is celebratory in nature. Essentially it is a series of Yasmin Fudakowska-Gow prostrations done for specific intention: honoring a teacher on his or her birthday, raising funds for non-profit cause, or commemorating a special occasion like the solstice. For me, a yoga mala is a deep and revealing practice. At first, my body feels clunky and my mind scattered, but about half way through, I release into the momentum of the movement and I feel free.



27, 36 and 54 are also auspicious numbers! 12. Take rest It’s very important to finish the practice with savasana. It helps you integrate the work you’ve done. April 18 is the 108th day of the year. Wherever you are, join me in spirit or online for a yoga mala practice. Details are on my website:

Sun Salutations

Yasmin Fudakowska-Gow has taught yoga for over 12 years. Also, The number 108 appears is considered highly auspicious in the an accredited ayurvedic practitioner and the producer of five yogic tradition, but also appears in numerous other cultures. yoga DVDs, she was born in Montreal and has a playful spirit. Some examples: there are 108 Upanishads (ancient Indian Vedic Her eclectic practices are infused with humor and creativity. texts), 108 prayer beads on a Hindu and Buddhist mala, 108 is the stamina108 days of 108 sun salutations and Here are some tipsrepresenting to set up‘man,’ a 108 practice: 2010, Yasmin&completed Chinese number the diameter of the earth is 10.InPatience most challenging part of practice for me isWorld alwaysRecords™ the first the first woman tothis break the Guinness 108 times the diameter of the sun, and there even are 108 stitches Thebecame three or four sun salutations. Afterlasting that, momentum carries 1. Intention Record forsets theof longest yoga marathon 32 hours. She now on a baseball. I am connect most to the symbolism of 108: 1 = you.spends Go slowly, breathe, andyoga enjoy. This practice is anature, prayer0or= meditation movement. A clear intention her time leading teacher training programs, giving divine the circle ofinlife, and 8 = infinity. will keep you inspired. workshops, and mentoring others to reach great heights. 11. Do what you can Here are some tips to set up a 108 practice: You don’t have to do all 108 sun salutations. The factors of 108 like 2. Timing 1. Intention 27, 36, and 54 are also auspicious numbers. The best This time practice for this practice is early morning before the day gets is a prayer or meditation in movement. A clear too busy. intention After practicing youyou may feel pretty buzzed. Practicing will keep inspired. 12. Take rest at night is2.not recommended. Timing It’s very important to finish the practice with savasana, a reclined The best time for this practice is early morning before the relaxation pose. It helps you to integrate the physical and breath 3. Setsday gets too busy. You may feel pretty buzzed afterward, so work you’ve practiced, and to let go. Divide the Yoga Mala into nine sets of 12 sun salutations. You can do practicing at night is not recommended. something little different in each set —change the variation of sun 3. a Sets salutations, the focus, or the intention. Divide the Yoga Mala in nine sets of 12 sun salutations. You can April 18, 2014 is the 108th day of the year. Wherever you are, join me do something a little different in each set — change the variation in spirit or online for a yoga mala practice. Details are on my website: 4. Opening of sun salutations, the focus, or the intention. I suggest 4. thatOpening your first set be slow like a warm up or an opening series. Gradually your back sphinx, I suggestincrease that your first set bends—small be slow like a locust, warm up or an opening baby cobra, cobra, upward increase dog on your then full updog. series. Gradually yourknees, back bends — small locust, Do two sun salutations of each for set one. dog on your knees, then full sphinx, baby cobra, cobra, upward updog. Do two sun sals of each for set One. 5. Holding 5. Holding Hold downward dog for five sixth sun sixth salutation and Hold downward dogbreaths for fiveevery breaths every sun salutation two breaths other. every other. andevery two breaths 6. Counting 6. Counting If you are practicing with a friend, count out loud. One person If you arecounts practicing a friend, count outeven. loud. In One personeach counts odd with numbers and the other a group, person odd numbers anda the In a group, each person countsand a nine counts sunother sal in even. turn. Alone, count in fours, twelves sun salutation intwelves. turn. Alone, count in fours, twelves, and nine sets sets of of twelves. 7. Focus It’s interesting to examine the placement and movements of a 7. Focus different body part in each set. Example: Pay special to the hands It’s interesting examine the placement and movement of heart/chest, different for 12 to surya namaskar; then shoulders, neck, head, body parts in each set. Example: Pay special attention to the hands for spine, hips and thighs, knees, and feet. 12 sun salutations, shoulders, neck, head, heart/chest, spine, hips 8. Rests then / Pauses and thighs, feet.dizzy, do a brief child’s pose with your forehead If knees, you areand feeling on the floor, between your cobra / up dog and downward dog. 8. Rests Pauses You&can also rest in child’s pose for five breaths instead of If you aredowndog. feeling dizzy, do a brief child’s pose with your forehead on the floor,9. between your cobra/up Alignment & Breath dog and downward dog. You can also rest in child’s for five are breaths instead The pose movements repetitive, soofbedowndog. sure you stay conscious of your alignment and breath in each pose. Create length in your 9. Alignment Breath spine at all&times. Seek to liberate the space around the base of The movements are— repetitive, so be sure stay conscious of your your neck look forwards, backyou of neck lengthening, in cobra alignment/ updog and breath in eachto pose. Create your spine at all and as opposed looking up.length Engageinthe legs whenever times. Seek to liberate theof space baselowering of your neck—look soften the backs youraround knees. the When in chatarunga, ahead, back of shoulders neck lengthening, in cobra / updog as opposed tolong. keep at the same height as elbows and neck looking up. the&legs and soften the backs of your knees. 10.Engage Patience stamina When lowering in chatarunga, shoulders at thefor same The most challengingkeep part of this practice meheight is always the as elbowsfirst and three neck long. or four sets of sun salutations. After that, momentum carries you. Go slow, breathe and enjoy. 11.Do what you can You don’t have to do all 108 Surya Namaskar. Factors of 108 like












Yasmin Fudakowska-Gow has taught yoga for over 12 years. Also an accredited ayurvedic practitioner and the producer of five yoga DVDs, she was born in Montreal and has a playful spirit. Her eclectic practices are infused with humor and creativity. In 2010, Yasmin completed 108 days of 108 sun salutations and became the first woman to break the Guinness World Records™ record for the longest yoga marathon, lasting 32 hours. She now spends her time leading yoga teacher training programs, giving workshops, and mentoring others to reach great heights.



“Yoga has been my life raft through these past 20 years.”

How Yoga Changed

by Kristen McGee

The Way I View My Body

hat woman doesn’t have some issue with her body? I didn’t notice my figure until I was in the ninth grade and a girlfriend told me that my thighs were looking fat. Before then, I was just happy with what my active body did for me; I wasn’t hyper aware of how it looked physically. After that painful comment, I started to punish my body. I didn’t want fat thighs so I ate less and less every day. By the time I entered high school, I was severely underweight and my parents intervened. I was lucky enough to have a strong and supportive family so I never got to the point of hospitalization; but it did make a lasting impact on how I viewed my body and food.

In 1994, I moved to New York City to attend NYU’s Tisch School of the Arts. Lucky for me, yoga was a big part of the theater program. We practiced in our movement classes and in the morning before school. I discovered the original Jivamukti on Second Avenue and started taking classes there. Soon, I started to feel my body again. I cherished the way it moved and breathed through the asanas. I fell into a deep state of contented rest at the end of each practice. It was the first time in years that I felt like the little girl who loved to live in her body and didn’t judge it from the outside.


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Disordered eating doesn’t go away overnight and I still have some quirky habits when it comes to food. Yoga has been my life raft through these past 20 years. After graduation, I got some work in small film and television roles. I kept practicing and teaching yoga to keep me grounded. Now that I am a career yogi, every day of practice is a lesson to me. Motherhood was one of the best things that could have happened to me. I practiced yoga every day of my pregnancy. I started to view my body in a new way and have so much respect for what it’s done for me. It’s difficult to believe that I had a beautiful little boy growing inside of me and now he is here with me. I started practicing gently soon after Timothy Grayson was born and I feel so alive and inspired. My body is completely different now. It’s womanly and I have bigger hips and a bit of a tummy, which I would like to keep. I’m no longer interested in having the perfect-looking body. In yoga and in life, there is no such thing as outside perfection. Being happy, healthy, balanced, and in love with my body, my life, and my family is about as perfect as anything could ever be. Kristin McGee has been teaching yoga and Pilates in Manhattan and around the world since 1997. Her latest DVD; Prenatal Yoga & Pilates, focuses on staying in shape during pregnancy and making delivery easier.


Learning to train the brain and focus our attention is crucial to thriving and cultivating a peak performance in any endeavor.

As yogis have known for centuries and scientists are now demonstrating, the benefits of meditation are profound. Meditation is perhaps the most crucial instrument to harness the power of thought and cultivate more peace, clarity, and happiness.

the mind. Mind strength is one of the most empowering tools we can employ to impact and improve all aspects of life.

Learning to train the brain and focus our attention is crucial to thriving and cultivating a peak performance in any endeavor.

There are five major categories of brain waves, each corresponding to different activities. Meditation enables us to move from higher frequency brain waves to lower frequency, which activates different centers in the brain.

Long-time psychotherapist Dr. Ron Alexander, author of Wise Mind, Open Mind, speaks of mind strength, or the resiliency, efficacy, and emotional intelligence that arise as we begin the process of controlling

Slower wavelengths = more time between thoughts = more opportunity to skillfully choose which thoughts you invest in and what actions you take.

Cultivate more peace, clarity, and happiness

by Ashley Turner

meditation 5

Categories of Brain Waves

[ Why Meditation Works ] 1. Gamma State: (30 – 100Hz) This is the state of hyperactivity and active learning. Gamma state is the most opportune time to retain information. This is why educators often have audiences jumping up and down or dancing around – to increase the likelihood of permanent assimilation of information. If over stimulated, it can lead to anxiety. 2. Beta State: (13 – 30Hz) Where we function for most of the day, Beta state is associated with the alert mind state of the prefrontal cortex. This is a state of the “working” or “thinking mind”: analytical, planning, assessing, and categorizing. 3. Alpha State: (9 – 13Hz) Brain waves start to slow down out of thinking mind. We feel more calm, peaceful, and grounded. We often find ourselves in an Alpha state after a yoga class, a walk in the woods, a pleasurable sexual encounter, or during any activity that helps relax the body and mind. In an Alpha state we are lucid, reflective, and have a slightly diffused awareness. 4. Theta State: (4 – 8Hz) We are able to begin meditation. This is the point where the verbal/thinking mind transitions to the meditative/visual mind. We begin to move from the planning mind to a deeper state of awareness (often felt as drowsy), with stronger intuition, more capacity for wholeness, and complicated problem solving. The Theta state is associated with visualization.

How to Meditate: A simple meditation to use to begin the transition from Beta or Alpha to the Theta state is to focus on the breath. The breath and mind work in tandem, so as breath begins to lengthen, brain waves begin to slow down. To begin the meditation, sit comfortably in your chair with your shoulders relaxed and spine tall. Place your hands mindfully on your lap, close your eyes, and, as much as possible, eliminate any stimulus that may distract you. Watch your breath. Simply notice your breath flowing in. Flowing out. Don’t try to change it in any way. Just notice. Silently repeat the mantra: “Breathing In. Breathing Out.” As your mind begins to wander, draw it back to your breath. Notice that as your breath begins to lengthen and fill your body, your mind begins to calm. Consistency is key. Try to do this breath meditation first thing in the morning and/or at night. Be consistent with your meditation. Shorter meditations on a regular basis are more productive than long sessions every few weeks. Aim for five minutes a day, and add one minute each week. Recently named “One of the Top 6 Trainers to Watch in 2014” by Details magazine, Ashley Turner, MA, MFTI is an innovator in optimal living, bridging yoga/meditation, psychotherapy and neuroscience. Learn how to meditate at her upcoming Virtual Conference: MEDITATION 101.

5. Delta State: (1–3 Hz) Tibetan monks who have been meditating for decades may reach this in an alert, wakened state. Most of us only reach this final state during deep, dreamless sleep.



by Bee Bosnak


o be able to breathe underwater means to able to look at things from a place of love. A place of understanding, compassion and kindness. It is in these moments that we are given an opportunity for spiritual growth. When we are down on our knees, something beautiful happens. A humility, a nobility, and a higher intelligence emerges at just the point of drowning.

Sometimes strong people are not those who show strength in front of us. Sometimes they are those who win underwater battles we know nothing about. Our yoga practice should be alive and adaptable to our needs as we go through the seasons of our life. I believe that happy people are not those of us who do not show bitterness over what is lost, but instead, show gratitude over what is left.

Even those of us who have been gifted to guide this yoga practice have awakening moments. A miracle so to speak, which is simply a shift in perspective. Being open to what is happening rather than trying to control how things should unfold, we experience the excitement, adventure, exhilaration, and mystery of life. Applied to the yoga practice, we are invited to release our attachment to an idealized pose or to feel a certain way. Rather than seeking only to achieve the perfect pose or the perfect breath, have the intention for your practice to awaken the deeper and more expanded levels of awareness within you. Without pressure, manipulation or force. With only time, space, massive belief, and kindness.

Shifts don’t happen overnight. Taking the long way is part of the healing process. Anytime we are presented with a white blank page before us, it is an opportunity to begin all over again. The universe takes good things away from us, so that better, bolder, braver, and more beautiful things can come in. We all live and breathe under the same moon. Our paths may be different, but our destination is always the same.

Things will always be thrown at us to test our skin and our integrity. How people treat us is their karma, how we react is ours. It’s from our own darkness that we begin to see the light. It’s through the grief, the agony, the heart wrenching crappy stuff that we begin to understand more about ourselves.

Above all, I believe that we get to the destination by doing the work. The work begins in cultivating the art of breathing well. So well that if we do find ourselves six feet under, we are still at peace. Bee Bosnak is a Turkish born, British bred yoga teacher and Reiki healer living in New York. Her teachings are based on compassion and self-love. She leads her signature Heal Yourself workshops internationally, as well as exciting, heartfelt retreats. Join her in Tuscany, Italy July 12-19th.



T “T

he work begins in cultivating the art of breathing well. So well that if we do find ourselves six feet under, we are still at peace.

-Bee Bosnak



Superfoods are not only super-nutritious but also super for helping you get in shape, lose weight, and feel vigorous. I like the word superfood. Sounds kind of like a superhero of foods, doesn’t it? Well, that’s pretty much the case. Superfoods are extremely potent, nutrient-dense foods that can increase the vital force in your body so that you can detoxify, get your immune system to function optimally, and start feeling balanced and energized. They are super-concentrated with disease-fighting phytochemicals and are naturally low in calories. And as tasty and all-around satisfying as they are, they act like medicine in the body, healing you at deep levels and in multiple ways. The more you work these superheroes into your diet, the more you will simply lose interest in the unhealthier foods you are used to. All of which means your digestion will improve, you’ll have the energy to be more active, your cravings will subside, and the weight will continue to come off.

Kathy Freston




Superfoods are not only super-nutritious but also super for helping you get in shape, lose weight, and feel vigorous.

Here’s the thing: Being deficient in vitamins and minerals can create food cravings -– the body knows it hasn’t gotten what it needs and sends you out for more. By feeding your body nutrientdense foods, you curb cravings that would otherwise tempt you. So that’s the mission today: to discover foods that are brimming with nutrients and medicinal antioxidants. Let’s look at a few of my favorites so that you can choose which to work into your meals. G o j i B er r i es Goji berries are a sweet red fruit that have a taste somewhere between cherries and cranberries. They have been used for thousands of years in Chinese medicine to increase strength, bring about longevity, and enhance sexual energy. 
 They contain high levels of antioxidants -– a.k.a. cancer and disease preventatives! 
 Since they are low on the glycemic index and high on fiber, they are an excellent snack to keep you feeling balanced. 
 Goji berries are a good source of chromium, a mineral that assists the weight loss process. C hoco l a te Chocolate is actually good for you! It’s loaded with flavanoids, which is good for the circulation to your heart and brain. It is rich in antioxidants, which protect you from cell degeneration and disease. 
 Cocoa is a great source of magnesium, which is good for building strong bones, increasing flexibility, relaxing muscles, and assisting in healthy bowel movements. 
 Chocolate encourages your brain to produce feel-good endorphins because it has phenylethylamine (PEA), one of the chemicals your body produces when you are falling in love. 
 If you choose to eat chocolate, make sure it’s at least 70 percent cocoa and that it’s dairy-free. Two or three squares of it ought to do the trick!

C hia Seeds Chia seeds are an excellent source of antioxidants, omega-3 fatty acids, calcium, and a good source of protein. Along with a good amount of fiber (fiber fills the belly, cuts cravings, cleans you out!), the seeds have a good amount of calcium, manganese, thiamine, and phosphorus — vitamins and minerals you might be lacking in your regular diet. 
 Chia seeds absorb seven times their weight in water, thereby making you feel full with smaller amounts of food and leaving no room for the fattening stuff. 
 To get the greatest health benefits, consume chia seeds in their whole state. 
 As with any nuts or seeds, chias are calorie dense, so stick to around a tablespoon. B l u eb er r i es Blueberries are full of antioxidants — more than most other fruits and vegetables — to combat inflammation, disease, and aging. They have multiple phytonutrients and phytoflavanoids, which are supportive to the nervous system, brain, cardiovascular system, and contain a good amount of vitamin C, vitamin E, potassium, manganese, and fiber. 
 Studies show that the anthocyanin pigments in the berries may actually halt cancer in the critical stages of promotion and proliferation. 
 Blueberries are a nutritional powerhouse without a lot of calories. 
 They have no fat or cholesterol, and are excellent for your digestion and for avoiding constipation. Kale Kale is said to be an excellent anti-cancer food, protecting against breast, prostate, colon, ovarian, and bladder cancer. It’s extremely rich in nutrients, including vitamins A, C, K, calcium, folic acid, as well as all those miraculous antioxidants. 
 Kale is high in fiber and will go far to fill you up and keep you feeling full. 
 If I had to pick the most powerful superfood that does the most good in the body, kale would be it. So there you have it: a short list of superfoods to choose from. The more you tuck into these nutrient-dense, fiber-rich foods, the less you will have a hankering for burgers and fries. These superfoods act like medicine in your body, helping to detox years of bad choices. Kathy Freston is a bestselling author with a focus on healthy eating and conscious living. She is The New York Times bestselling author of The Lean, Veganist, and Quantum Wellness. A media favorite, Kathy has appeared frequently on national television, including Ellen, The Dr.Oz Show, Charlie Rose, Good Morning America, The Talk, The Martha Stewart Show, Extra, and Oprah.

PHOTO: Heidi Bassett Blair 51 MYTHRIVEMAG.COM


CHOOSING raw recipes

by Gena Hamshaw


(Raw Kale, Buckwheat and Cacao Granola)

So, you’re thinking about starting a blog. Ask around, and you’ll be bombarded with tips and tricks of the trade, search engine optimization tools, and advertising advice. All of these are important, but they’re not your starting point. Before you so much as draft your first post, there are five basic questions you should ask yourself.

I ngre d ient s 1/3 cup almond butter 1/4 cup water 1/4 cup maple syrup, coconut syrup, or brown rice syrup 2 tablespoons cacao 1 teaspoon vanilla Pinch of sea salt 1 1/2 cups buckwheaties (see instructions below) 3 cups kale, washed, dried thoroughly, and chopped 1/3 cup cacao nibs

1 Why are you blogging? Do you want your blog to be a hobby or do you have professional aspirations? Are you hoping to make income, and if so, how much? What’s your main goal as a blogger: to spread information, inform readers, share a passion, or chronicle a chapter of your life? Most blogs are multi-dimensional, but even so, it’s helpful to identify an overriding sense of purpose from the very start. The statement that a jack of all trades is master of none certainly holds true for blogging. If you try to do too many things at once, you may run the risk of doing each one of them a little less thoroughly.

I n s tr u ction s 1. First, a day or two in advance, make the buckwheaties. Combine one cup of raw buckwheat groats with three to four cups filtered water, and let the buckwheat soak for eight to twelve hours. Drain off the water (it will be a bit slimy) and rinse the buckwheat thoroughly. Preheat the oven to 300˚F and toast the buckwheat for 30 to 40 minutes, or until it’s crispy and totally dry. Alternately, you can dehydrate them at 115˚F for eight hours, or overnight.

2 TO WHOM are you blogging? Whenever I’m in a writing rut, I try to draft a blog post as though I am speaking to somebody. This somebody should be an individual, not an abstract “audience” of readers. It will be useful to ask the following questions: How old is your reader? What does she (or he) do? What kind of personal history has she had, and what sort of issues is she interested in? Where does she shop, hang out, go to eat? Write with this sense of intimacy in mind. It will bring you closer to your readers, and vice versa. 3 What do you want readers to take away from your blog? When your readers click away from your site, what do you hope they’ll take with them? Information? Recipes? Practical advice? Coverage of trends? Identify what you want your takeaways to be, and then modify your content and plugins accordingly. Plugins, by the way, are tools that help to give your blog greater functionality. So, if you’re sharing a recipe, a plugin that will allow readers to print and save recipes, like Ziplist, will prove helpful. If your blog is photo-heavy, there are plugins that will help to make your images more search-friendly. 4 How much time do you want to spend blogging each week? It’s very easy to underestimate the amount of time that goes into writing a blog. Among other things, it entails drafting, posting, responding to comments, uploading photos, updating plugins, and responding to emails. I recommend you estimate how many hours you think blogging will take each week, then add a few. That’s your time allotment. Early in my blogging days, a successful food blogger friend told me that it doesn’t matter how often you post, what matters is that you post consistently. One of the most frustrating issues for blog readers is inconsistency. If you don’t think a three to five post per week schedule is sustainable for you, don’t worry about it. It’s fine to post once a week,

Gena Hamshaw


Questions to Ask Yourself When Starting a Blog

2. Blend or whisk together the almond butter, water, syrup, cacao, vanilla, and sea salt. or once every two weeks. What matters is that you put effort and thought into the posts you write, and that you schedule them at a pace that will prove to be sustainable longterm. 5 Self hosting or free hosting? When you begin blogging, you’ll have the option of writing a free blog, via Wordpress or another blogging platform, or of purchasing a domain name and paying a hosting service to host your blog under that name. While the latter option is more of an investment (you’ll need to pay both for domain registration and monthly fees associated with the hosting itself), it’s a better option for those who hope to blog professionally. It will make your blog more searchable and give you more functionality options. If you intend to write your blog primarily for consumption of family and friends, free hosting is a perfectly fine option. Keep in mind that switching over to a self-hosted blog once you’ve started blogging is a big hassle, so it’s wise to commit to the option that will allow you to grow from the very start.

Gena Hamshaw is a certified clinical nutritionist and the author of Choosing Raw, a blog devoted to vegan and raw recipes. Her work has been published in O Magazine, VegNews Magazine, Food52, and Whole Living Daily. A former book editor, Gena is in the process of applying to medical school. Her first book, a cookbook and lifestyle guide based on her blog, will be published in June of 2014.

3. Combine the buckwheaties, kale, and cacao nibs in a large mixing bowl. Massage the almond butter and cacao mixture into the kale and buckwheat mixture. Ensure everything is coated heavily; you don’t want to use a light touch here. 4. Spread the mixture onto a rectangular, Teflex lined dehydrator sheet. Dehydrate at 115˚F for six to eight hours. Remove the granola from the Teflex and transfer to a mesh sheet. Dehydrate for another two hours, or until totally dry and crispy. Enjoy with banana, berries, as a snack, or sprinkled on top of a thick smoothie. Makes five to six servings.

Easy Lentil, Kale, and Citrus Skillet I ngre d ient s 2 teaspoons olive oil 1 fennel bulb, thinly sliced 1 cup cooked brown or green lentils 4 heaping cups finely chopped kale, chard, or collard greens Water or vegetable broth 3/4 cup orange segments, cut into small pieces Sea salt and pepper to taste

I n s tr u ction s 1. Heat the olive oil in a large, nonstick skillet. Add the fennel, and give it a sprinkle of sea salt and pepper. Saute until the fennel is lightly browned and soft (about eight to ten minutes). 2. Add the lentils, and heat them through (about two minutes). Add a few tablespoons of water or vegetable broth, and then add the greens. Cover them with a lid and allow them to wilt. Then stir them around in the pan until they’re cooked through. Season to taste. Feel free to add any herbs you like such as thyme, rosemary, or Italian parsley. 3. Divide the skillet contents onto two plates. Sprinkle each with half of the orange segments, and serve. Makes two servings.



oh she glows recipes -Angela Liddon-

Chakra Caesar Salad DRESSING 1/2 cup whole raw almonds 1 whole head garlic, for roasting, plus 1/2 clove garlic, minced (optional) 1/4 cup extra-virgin olive oil 4 teaspoons fresh lemon juice 1 teaspoon Dijon mustard 1/4 to 1/2 teaspoon fine-grain sea salt, to taste 1/4 teaspoon dry mustard 1/2 teaspoon freshly ground black pepper 2 heads romaine lettuce, chopped, or a mix of romaine and destemmed torn kale leaves (about 10 cups) As a child, I grew up helping my dad prepare his “famous” Caesar salad during every holiday. He’d wash multiple heads of romaine lettuce over the sink while my sister and I lined up at the drying station, meticulously dabbing each leaf with heaps of paper towel. You see, someone who makes a famous Caesar salad like my dad is suspicious of salad spinners and insists that the lettuce must be hand-dried to ensure that every last drop of water is soaked up. Even though I detested this long drying process, I knew I’d be enjoying his salad soon enough. I guess it comes as no surprise that I wanted to create my own version of Caesar salad for this book, one that would stand up to his version. Sorry, Dad, but I think this salad is even better, and you don’t need the raw eggs! In my version, soaked raw almonds create the creamy, healthy base in place of raw eggs or mayonnaise. Roasted garlic makes the dressing creamier and a little more mellow. Oh, and don’t worry: I highly recommend using a salad spinner if you have one. Let’s be real. Makes 3/4 cup dressing (enough for 4–6 servings) PREP TIME: 20 minutes COOK TIME: 35 to 40 minutes gluten-free, soy-free, sugar-free, grain-free 1. Make the Dressing: Place the almonds in a bowl and add enough water to cover. Soak the almonds for at least 12 hours, or overnight. Drain and rinse the almonds. Pop off the skins by pressing the base of each almond between your thumb and forefinger. (Removing the skins yields a smoother dressing, but it’s not absolutely essential.) 2. Preheat the oven to 425°F. 3. Cut off the top of the garlic head so all of the raw cloves are exposed. Remove any loose skin. Wrap the head in foil and place it on a baking sheet. Roast the garlic for 35 to 40 minutes, or until the cloves are soft and golden. Let cool for 10 to 15 minutes, until cool enough to handle. Remove the foil and squeeze the garlic cloves out of their skins and into a food processor. 4. Add the soaked almonds, oil, lemon juice, Dijon mustard, salt, dry mustard, pepper, and ¼ cup water to the food processor and process until smooth, stopping to scrape down the bowl as needed. Taste and add more salt and pepper as needed. Add the minced raw garlic if you’d like the dressing to have a more intense garlic flavor—otherwise, leave it out. 5. Place the lettuce in a large salad bowl and pour your desired amount of dressing on top. Toss until fully coated. Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.


Chilled Chocolate-Espresso Torte with Toasted Hazelnut Crust TOASTED HAZELNUT CRUST 3/4 cup hazelnuts 1/4 cup coconut oil 3 tablespoons maple syrup 1/4 teaspoon fine-grain sea salt 1/2 cup gluten-free oat flour 1 cup gluten-free rolled oats CHOCOLATE FILLING 1 1/2 cups cashews, soaked 2/3 cup agave nectar, or 3/4 cup pure maple syrup 1/2 cup coconut oil 1/3 cup cocoa powder 1/3 cup dark chocolate chips, melted 2 teaspoons pure vanilla extract 1/2 teaspoon fine-grain sea salt 1/2 teaspoon espresso powder (optional) Shaved chocolate (optional) Coconut flakes (optional) This is a crowd-pleasing chocolate dessert that will win over any chocolate fan. Reminiscent of Nutella, the popular chocolate hazelnut spread, my toasted hazelnut crust is the perfect nutty complement to the rich and creamy chocolate filling. No one will believe this torte is dairy-free and many will go back for seconds despite their best intentions. Be sure to soak the cashews overnight, or for at least three to four hours, so they’re ready when you need them. Makes 1 (9-inch) torte; serves 8–14 PREP TIME: 30 to 35 minutes FREEZE TIME: 4 to 6 hours minimum, but preferably overnight gluten-free 1.Make the Toasted Hazelnut Crust: Preheat the oven to 350°F. Lightly grease a 9-inch pie dish with coconut oil. 2.In a food processor, process the hazelnuts into a fine crumb with the texture of sand. Add the coconut oil, maple syrup, salt, and oat flour and process again until the dough comes together. Finally, add the rolled oats and pulse until the oats are chopped but still have some texture to them. The dough should stick together slightly when pressed between your fingers, but it shouldn’t be super sticky either. If it’s too dry, try adding 1 teaspoon water or processing a bit longer. 3. With your fingers, crumble the dough evenly over the base of the pie dish. Starting from the middle, press the mixture firmly and evenly into the dish, moving outward and upward along the side of the pie dish. The harder you press the crumbs into the dish, the better the crust will hold together. Poke a few fork holes into the bottom to let steam escape. 4. Bake the crust, uncovered, for 10 to 13 minutes, until lightly golden. Remove from the oven and set aside to cool on a rack for 15 to 20 minutes. 5. Make the Filling: Drain and rinse the cashews. In a high-speed blender, combine the soaked cashews, agave, oil, cocoa powder, melted chocolate, vanilla, salt, and espresso powder (if using) and blend on high until the filling is completely smooth. It can take a few minutes of blending to get it smooth, depending on your blender. If the blender

needs more liquid to get it going, add a tablespoon of almond milk (or a bit more) to help it along. 6. Pour the filling into the prepared crust, scooping every last bit out of the blender. Smooth out the top evenly. Garnish with shaved chocolate and/or coconut flakes, if desired. 7.Place the pie dish on an even surface in the freezer, uncovered. Freeze for a couple of hours, and then cover the dish with foil and freeze overnight, or for a minimum of 4 to 6 hours, until the pie sets. 8. Remove the pie from the freezer and let it sit on the counter for 10 minutes before slicing. This pie is meant to be served frozen. Serve with homemade Whipped Coconut Cream and finely chopped hazelnuts, if desired, but it’s fantastic all on its own, too. Wrap leftover slices individually in foil and store them in an airtight container in the freezer for 1 to 1 ½ weeks. Tip: Not in the mood to make a crust? Turn this dessert into freezer fudge by preparing only the chocolate filling. Pour the filling into an 8-inch square pan lined with plastic wrap, top with ½ cup toasted hazelnuts or walnuts, and freeze until solid (about 2 hours). Slice into squares and enjoy straight from the freezer. Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.


Walnut, Avocado and Pear Salad with Marinated Portobello Caps and Red Onion 2 large portobello mushrooms 1/2 red onion, thinly sliced Your favorite balsamic vinaigrette 1 5-ounce box mixed greens 2 ripe pears, peeled, cored, and chopped 1 avocado, pitted and chopped 1/3 cup walnuts, toasted This salad was inspired by a dish at a local restaurant where my girlfriends and I meet for lunch once a month. With buttery pear slices, grilled marinated red onion, portobello mushrooms, toasted walnuts, and creamy avocado, it’s a delicious mix of my favorite flavors and textures, and it’s filling, too.

Empowered Noodle Bowl, Two Wa ys: Thai Peanut and Orange-Maple Miso THAI PEANUT SAUCE 1 large clove garlic 2 tablespoons toasted sesame oil 3 tablespoons natural smooth peanut butter or almond butter 2 teaspoons grated fresh ginger (optional) 3 tablespoons fresh lime juice, plus more as needed 2 tablespoons plus 1 teaspoon low-sodium tamari 1 to 2 teaspoons granulated sugar ORANGE-MAPLE MISO DRESSING 3 tablespoons light miso 2 tablespoons rice vinegar 1 tablespoon toasted sesame oil 1 tablespoon tahini 1/4 cup fresh orange juice 1 teaspoon maple syrup NOODLE SALAD 4 ounces gluten-free soba (buckwheat) noodles Extra-virgin olive oil, for the noodles 1 16-ounce bag frozen shelled edamame, thawed 1 red bell pepper, diced 1/2 seedless (English) cucumber, diced 1 carrot, julienned 4 green onions, chopped, plus more for serving 1/4 cup fresh cilantro leaves, chopped Sesame seeds, for serving Choosing between my Thai Peanut and Miso Ginger sauces felt like choosing a favorite child, so of course I had to include both of them. It’s always fun to have options, don’t you think? The miso dressing is a great option if you’re looking for a nut-free noodle dressing, and the Thai peanut dressing is perfect if you are a big fan of creamy peanut or almond butter.

Serves 4 PREP TIME: 25 minutes COOK TIME: 5 to 9 minutes gluten-free, soy-free option, nut-free option (Orange-Maple Miso Dressing) 1. Make the Thai Peanut Sauce: In a mini or regular food processor, combine the garlic, sesame oil, peanut butter, ginger (if using), lime juice, tamari, sugar (if using), and 2 to 3 tablespoons water. Process until combined. OR Make the Orange-Maple Miso Dressing: In a mini or regular food processor, combine the miso, vinegar, sesame oil, tahini, orange juice, water, and maple syrup and process until well combined. 2. Make the Salad: Cook the soba noodles according to the instructions on the package. Be sure not to overcook them—they should only take 5 to 9 minutes, depending on the brand. Drain the noodles and rinse them under cold water. Transfer the noodles to a large bowl and toss them with a drizzle of extra-virgin olive oil (this prevents the noodles from sticking together). 3. Add the edamame, bell pepper, cucumber, carrot, green onions, and cilantro to the bowl with the noodles and toss until well combined. 4. Pour your desired amount of the dressing over the salad and toss to coat. (Any leftover dressing will keep in an airtight container in the refrigerator for up to one week.) 5. Portion the salad into 4 bowls and garnish each serving with a sprinkle of sesame seeds and some green onions. Serve any leftover dressing on the side.

Serves 2 PREP TIME: 15 to 20 minutes COOK TIME: 8 to 10 minutes gluten-free, soy-free, refined sugar–free, grain-free 1. Gently rub the outside of the mushrooms with a damp towel to remove any debris. Remove the stems by twisting the stem until it pops off; discard it or freeze for another use, such as a stirfry. With a small spoon, scrape out and discard the black gills. 2. In a large bowl, combine the mushroom caps, onion, and balsamic vinaigrette to taste and toss until fully coated. Marinate the mushrooms and onion for 20 to 30 minutes, tossing every 5 to 10 minutes. 3. Heat a grill pan over medium-high heat. Place the mushroom caps and onion on the pan and grill for 3 to 5 minutes per side, until grill marks appear and the vegetables are tender. Reduce the heat if necessary. Remove the pan from the heat and set aside until the mushroom caps are cool enough to handle, then slice the mushroom caps into long strips. 4. For each salad, place a few handfuls of mixed greens in a large bowl and top with half of the chopped pear, avocado, walnuts, and grilled mushrooms and onion. Drizzle with balsamic vinaigrette to taste, and enjoy! Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

Tips: For a soy-free Thai Peanut Sauce, replace the tamari with coconut aminos. To make this dish completely soy-free, omit the edamame as well. If you need a soy-free and gluten-free miso, look for chickpea miso. My go-to brand is South River Miso and it’s absolutely lovely in this sauce. For a raw version, serve this noodle bowl with spiralized or julienned zucchini, instead of the soba noodles. Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.


Each portobello mushroom packs in around 6 to 8 grams of protein, so add one or two and you have a protein-packed salad that will go the distance.


I’m a huge fan of chana masala, a spicy Indian chickpea dish, but I always thought that it would be too time-consuming to make at home due to the long list of spices the recipe requires. Once I purchased a few spices to add to my collection, there was no excuse not to make this easy, budget-friendly dish, and as it turns out, throwing them into a skillet really isn’t very time-consuming after all! You’ll be wondering why you didn’t make it sooner. To streamline this recipe, be sure to prep all the ingredients before starting; the cooking process for this dish moves quickly and it helps to have everything ready to go. Serves 4 PREP TIME: 15 to 20 minutes COOK TIME: 20 minutes gluten-free, nut-free, soy-free, sugar-free, grain-free option 1. In a large wok or saucepan, heat the oil over medium heat. When a drop of water sizzles upon hitting the pan, reduce the heat to mediumlow and add the cumin seeds. Stir and toast the seeds for a minute or two until golden and fragrant, watching carefully to avoid burning. 2. Raise the heat to medium and stir in the onion, garlic, ginger, and serrano. Cook for a few minutes or so, then stir in the garam masala, coriander, turmeric, salt, and cayenne (if using), and cook for 2 minutes more. 3. Add the whole peeled tomatoes and their juices and break them apart with a wooden spoon (skip if using diced tomatoes). You can leave some chunks of tomato for texture. 4. Raise the heat to medium-high and add the chickpeas. Bring the mixture to a simmer and cook for ten minutes or longer to allow the flavors to develop. 5. Serve over cooked basmati rice, if desired, and garnish with a squeeze of fresh lemon juice and some chopped cilantro just before serving. Tips: To thicken the tomato gravy, add a ladle of the curry into a mini processor and process until almost smooth. Stir this back into the curry to thicken. For a grain-free option, serve the chana masala atop a baked potato. Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.


BY Brendan Brazier

Hilary and I “met” on Twitter. Then we met in person at the 2012 Expo East Natural Products show in Baltimore. We’ve been good friends ever since, and drink green juice together during my frequent trips to Washington, D.C.

HILARY phelps

1 tablespoon coconut oil or olive oil 1 1/2 teaspoons cumin seeds 1 yellow onion, diced 1 tablespoon minced fresh garlic 1 tablespoon minced peeled fresh ginger 1 green serrano chile pepper, seeded, if preferred, and minced 1 1/2 teaspoons garam masala 1 1/2 teaspoons ground coriander 1/2 teaspoon ground turmeric 3/4 teaspoon fine-grain sea salt, plus more as needed 1/4 teaspoon cayenne pepper (optional) 1 28-ounce can whole peeled or diced tomatoes, with their juices 1 28-ounce can chickpeas, or 3 cups cooked chickpeas, drained and rinsed 1 cup dry/uncooked basmati rice, for serving Fresh lemon juice, for serving Fresh cilantro, chopped, for serving

Yoga Instructor. Ironman Finisher. Collegiate Swimmer.

Brendan Brazier: You come from a famous family of athletes, but you’re actually the one who started the trend of swimming in the Phelps family? Hilary Phelps: That’s correct. My mom and dad took me to the pool when I was little. I loved it and I excelled at an early age. My sister, Whitney, eventually came along and broke my age group records, and then Michael came along and he’s broken a record or two throughout his career. Both my sister and I were Division 1 athletes and Michael has charted a path and level of achievement all his own. BB: You’re also a certified yoga instructor and more recently, an Ironman finisher? HP: Yes. I lived in an ashram in 2009 and became a certified yoga instructor. After a lifetime of swimming, it was a cathartic transition towards a more holistic lifestyle. The following year, however, I completed my first Ironman triathlon in Lake Placid, NY. I think the juxtaposition of the centering aspects of yoga, along with the competitive, muscle-burning elements of endurance racing, have really created a great balance point for me. In the end, I think that what we all want is balance. BB: How has nutrition played a role in your athletics and in your everyday life? HP: It’s incredibly important. I have enjoyed a plant-based diet for the better part of the last 15 years. When I was in the heart of Ironman training and the miles and yardage were really stacking up, I had to modify my portions and the compositions of my meals, but again, the focal point of the nutrition component was always on balance. You’ve got to fuel your body with a combination of the things it wants and the things it needs—and those two things are rarely the same. BB: So, you’re a former collegiate swimmer, a certified yoga practitioner, an Ironman finisher, and a member of a famous sporting family. What is a typical day in the life of Hilary Phelps? HP: The great thing is that while there is structure and continuity in my day, no two days are necessarily the same. I work as a media consultant. I also run an integrated lifestyle website, It centers around the concept of genuine joy, and focuses on four core content pillars: fitness, fashion, commerce, and culinary. In its simplest form, it means finding the enjoyment and pleasure that

comes from trying new things. Oftentimes these are things that we would otherwise shy away from or avoid altogether, whether from fear of failure, nonacceptance, or simply being unworthy or uncool. I formulated the idea in the closing miles of the Ironman. It had been a long day and I’d run through the gamut of emotions, yet as I got closer to the finish and I could see the arena lit up from a distance and hear the music drawing near...

I was filled with a sense of gratitude and accomplishment. It wasn’t because I was almost finished, it was because I had the courage to start the journey in the first place. It was a feeling of happiness that emanated from the inside out. It was a feeling of genuine joy.

Quick And Easy Chana Masala


plant food Avocado. Daikon. Nori. Sunflower. Radish Sprouts.

Miso Lime Dressing 1/4 cup lime juice 1 tablespoon miso Water Miso Lime Dressing Mix juice and miso together. Add just enough water to thin dressing, if needed. It should be a light, liquid consistency.

This is Matthew’s favorite juice, hence the name. The flavor is perfectly tart and sweet. Full of vitamin C and digestive aids, it’s a great juice to have first thing in the morning. 1/2 pineapple 1 apple 1 fennel bulb 2 to 3 leaves kale 1/2 bunch parsley 1 lemon 1 lime 1 chunk (1 inch) fresh, peeled ginger

Serves 4 2 Hass avocados, skins removed and cut into uniform pieces 4 Easter egg radishes, sliced 1⁄4 cup sunflower seeds 1 cup radish sprouts Sea salt, to taste 1 cup nori (seaweed), cut into strips


Run all ingredients through juicer.

“If there is one food that needs very little support, it would be the avocado. We just love this dish.” -Matthew Kenney, AUTHOR OF PLANT FOOD

Assembly Evenly divide avocado among four plates and add radishes. Top with sunflower seeds and radish sprouts. Using a squeeze bottle, drizzle Miso Lime Dressing on salads. Top with a pinch of sea salt and nori strips.



Snap Peas. Hazelnut. Mint. Lemon Zest.

1/2 cup pea shoots 1⁄ cup mint leaves of different varieties (Vietnamese, chocolate, spearmint, etc.)

Serves 4–6

Garnish 1 tablespoon lemon zest 1⁄4 cup grated hazelnuts (use a microplane)

Peas often get a bad rap for us when we’re young as they definitely aren’t good canned, are often overcooked, and also somehow end up in less than exciting dishes. However, look to Italy, and we can thank them for rustic preparations that allow this delicious little ingredient to speak for itself in all its sweet glory. Lemon Hazelnut Dressing 1/2 cup lemon juice, strained 1/4 cup hazelnut oil 1 teaspoon salt Snap Peas 2 cups snap peas, deveined* 1 cup thinly sliced and 1 cup opened up

Lemon Hazelnut Dressing Place the juice in a blender and add the oil and salt with the blender on the slowest setting. Blend to thoroughly combine. Assembly Toss snap peas, pea shoots, and mint leaves in the dressing. Divide salad among serving plates and top with the lemon zest and hazelnuts. *Deveining snap peas is when you start from the tip of the snap pea and pull down the string that holds the peas in the pod. These veins are very fibrous and hard to chew.

Zucchini Hummus. Muhammara. Sesame Tabbouleh. Serves 6–8 Zucchini Almond Hummus 2 cups peeled and chopped zucchini 1/2 cups soaked almonds 1 cup tahini 1/4 cup olive oil 1/4 cup lemon juice 1 teaspoon salt 2 teaspoons cumin 1 large clove garlic Muhammara 4 red bell peppers, seeded 1 tablespoon olive oil Pinch of salt 3 cups walnuts, finely chopped 2 tablespoons fresh lemon juice, or to taste 1 tablespoons agave nectar 1 teaspoon cumin 1/2 teaspoon dried hot red pepper flakes 1/2 teaspoon salt 3/4 cup extra virgin olive oil Sesame Tabouli 1/2 cup white sesame seeds 1/4 cup olive oil

2 tablespoons lemon juice 1 tablespoon sea salt 1 cup peeled, seeded, and 1⁄4-inch diced cucumber 1 cup seeded and 1⁄4-inch diced Roma tomato 1 cup flat -leaf parsley, chopped 1/2 cup basil leaves, chopped 1/2 cup mint leaves, chopped Zucchini Almond Hummus Pulse all ingredients together in a food processor until smooth. Adjust seasoning, as needed. Muhammara Toss bell peppers in olive oil with a pinch of salt and place on dehydrator tray. Dehydrate at 115°F for one hour. Then finely dice and set aside.Using a food processor, blend together walnuts, lemon juice, agave nectar, cumin, red pepper flakes, and salt until mixture is smooth. With the motor running, gradually add the extra virgin olive oil. Stir in the bell peppers. Transfer the Muhammara to a bowl and serve at room temperature. Sesame Tabouli Toss all ingredients in a bowl until well combined. Assembly The best way to serve this is to share. Spoon tabouli, hummus, and muhammara into medium to large bowls and eat with your favorite veggies or raw crackers.

Plant Food by Matthew Kenney, Meredith Baird, and Scott Winegard The Matthew Kenney team, always on the forefront of culinary innovation, offers up their latest techniques and approaches to raw food dining. The Plant Food cookbook guides you to prepare raw foods in a contemporary, artistic manner utilizing the best ingredients. The recipes are grouped by method: found, let, sprouted, spun, dried, smoked, sealed, cured, pressed, fermented, aged, sweetened, blended, and juiced, and make soups, salads, cheeses, main courses, desserts, and drinks.



Thrive - Issue 1  
Thrive - Issue 1