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BRENDAN BRAZIER / Ironman Triathlete, Vega Formulator




Eating right makEs you bEttEr at EvErything you do.

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MEN 14 FLO MASTER Q&A / Usher’s Boxing Workout 18


BRIAN JOHNSON How to Meditate Without Moving to the Himalayas


24 MIKE ZIGOMANIS Meal Plan 28 BRENDAN BRAZIER 6 Elements of Recovery

EDITOR Ian Prichard

32 JOHN JOSEPH The Bullshit Protein Myth 34 LANDON DONOVAN Q&A / Fitness as a Way of Life 38 TOM DANIELSON The Formula for Success 44 AARON SIMPSON Goal-Setting 46 TONY HORTON The Fine Art of Being Imperfect 50 DALAI LAMA Q&A / Duty and Democracy 52 RUSSELL SIMMONS Q&A / Finding Freedom in a Bit of Stillness 60 ETHAN BROWN Q&A / Beyond Meat 64 STEVE GLENN Living Homes for Healthy Living 69 MICHAEL HAMILTON Documentary Nash Celebrates the Canadian Icon



12 VENUS WILLIAMS My Fitness Journey 16 CAMERON DIAZ The Magic of Movement


18 JENNIFER PANSA Yoga for Athletes

Maranda Pleasant

20 MIESHA TATE Q&A / Keys to MMA Success

Brendan Brazier

24 REBECCA SONI Breaking Bad Habits 26 DOTSIE BAUSCH Q&A / Eat Right, Be Kind, and Laugh 30 DR. HALEY PERLUS 3 Ways Top Performers Use Visualization


32 JAIME KOMER 5 Ways to Up Your Game with Yoga and Pilates 34 “HURRICANE” HEATHER JO CLARK Q&A / Fueling Mind and Body

72 THE FEED What is in the Back Pocket of the Tour de France?

38 JANA WEBB What is Joga?

78 JOE CROSS Reboot

40 SUMMER RAYNE OAKES 10 Ways to Clean Out Your Closet


42 ALICIA SILVERSTONE Transforming Your Body Into a Clean, Mean Baby-Making Machine



44 KATHY FRESTON Anti—Breast Cancer 46 KRIS CARR Crazy Sexy Revolution 54 TESS MASTERS Mix It Up with Blender Girl












Alanis Morissette


on returning to her body



Venus Williams


Using nerves to your advantage FROM SIX-TIME OLYMPIC MEDALIST



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Welcome to issue two. I’m very pleased to say that we’ve brought on some amazing new contributors. We welcome Larry King to the THRIVE team. I’ve admired his understated, calculating, and composite approach to interviews since I first began watching him on CNN. He now hosts an excellent new show on Ora TV called Larry King Now. His first interview for THRIVE Magazine is with none other than the Dalai Lama. I also had the chance to sit down with the greatest American soccer player of all time, Landon Donovan. We met up at Veggie Grill and discussed what it takes to be among the best and what attributes are needed to thrive. Seattle Seahawk Steven Hauschka, a Super Bowl champ, writes his first column about “Thinking Big,” something he clearly knows intimately. And the amazing Venus Williams talks about overcoming adversity and getting back on track. My good friend Flo Master, who has been Usher’s trainer for over ten years, takes us through the boxing workout that got Usher shredded and in the best shape of his life to play Sugar Ray Leonard in the upcoming movie Hands of Stone. I’m often asked what I believe the best way to boost athletic performance is. My answer is simple: more quality training. But to train more, one must recover in less time. I explain how to do this in “6 Elements of Recovery.” In a new feature called “Sustainability Spotlight,” I look at the environmental advances made in the revolutionary new Atlanta Falcons stadium. And in the “Startup Spotlight,” I profile an amazing company that creates shoes out of upcycled plastic bags and natural fibers such as hemp. And finally, as with all issues of THRIVE, I share my favorite plant-based recipes. Tess Masters and Kris Carr step this up with some truly delicious additions, complete with beautiful photos, I might add. And I’ve included a few recipes from my latest, Thrive Energy Cookbook. To your ambitions,

Brendan Brazier Editor-in-Chief |


@readthrive |


Welcome to issue two. I’m very pleased to say that we’ve brought on some amazing new contributors.


(888) 51-TESLA •

CONTRIBUTORS Brad Brousson “The Importance of Transparency: Know Your Food” Silver Hills Bakery cofounder

Cameron Diaz “The Magic of Movement” Actor and best-selling author

Brendan Brazier “6 Elements of Recovery” Editor-in-Chief of Thrive Magazine and Vega formulator

Kathy Freston “Anti–Breast Cancer: The ‘Three Strikes’ Carcinogen to Avoid” New York Times best-selling author

Brendon Burchard “What We Really Fear” New York Times best-selling author and performance coach

Steve Glenn “Living Homes for Healthy Living” Founder and CEO of LivingHomes

Dan Caldwell “You Must Know Your Why!” TapouT founder and CEO

Steven Hauschka “Thinking Big” Placekicker for the Seattle Seahawks

Kris Carr “Crazy Sexy Revolution” New York Times best-selling author

Tony Horton “The Fine Art of Being Imperfect” P90X creator

Joe Cross “Reboot” Heath advocate and subject of Fat, Sick & Nearly Dead

Andy Hurley “Fall Out Boy” Fall Out Boy drummer

Tom Danielson “The Formula for Success” Tour de France cyclist

Brian Johnson “How to Meditate without Moving to the Himalayas” Philosopher and CEO of en*theos

Peter H. Diamandis “The Lesson of Aluminum” XPrize founder and best-selling author

John Joseph “Pay It Forward” and “The Bullshit Protein Myth” Cro-Mags frontman


Larry King Interviews with the Dalai Lama and Russell Simmons Host of Larry King Now

Hilary Phelps “The Secret to a Tasty Green Smoothie” Founder and creative director of Genuine Joy Media Group

Jaime Komer “5 Ways to Up Your Game with Yoga and Pilates” Olympic medalist, water polo

Alicia Silverstone “Transforming Your Body into a Clean, Mean Baby-Making Machine” Actor and best-selling author

John Mackey and Raj Sisodia “Moving to Higher Ground” Whole Foods Market founder

Aaron Simpson “Goal-Setting” UFC fighter

Tess Masters “Mix It Up with Blender Girl” The Blender Girl

Rebecca Soni “Breaking Bad Habits” Olympic gold medalist, swimmer

Matt Mayer “The New Economy: Purpose Beyond Profits” Sustainability strategist at Conscious Brands

Jana Webb “What Is Joga?” Joga founder

Summer Rayne Oakes “10 Ways to Clean Out Your Closet” Model and environmental activist

Venus Williams “My Fitness Journey” Pro tennis player

Jennifer Pansa “Yoga for Athletes: Functional Flexibility” Yoga trainer to pro athletes

Mark Wystrach “Startup Spotlight: Movmt” Cofounder of The People’s Movement

Haley Perlus, PhD “3 Ways Top Performers Use Visualization to Perform at Their Peak and How You Can Too” Peak-performance coach with PhD in sports psychology

Mike Zigomanis “Plant-Blased Meal Plan” Pro hockey player and Stanley Cup winner






You may recognize my friend B-Boy Flo Master as a guest expert talking about sport nutrition at Flo Master is a dancer, entertainer, and martial artist who has shared the stage with some of the world’s biggest celebrities, such as Will Smith, Christina Aguilera, Britney Spears, Jessica Simpson, ‘NSync, Justin Timberlake, Jennifer Lopez, Ciara, Nick Cannon, and Usher. Currently, he trains some of the best MMA fighters in the industry.

BRENDAN BRAZIER: You’ve danced with Usher

now for about ten years and are his personal trainer. What workouts did you put him through to get him in top shape to play Sugar Ray Leonard in the upcoming movie Hands of Stone? FLO MASTER: I can’t take all the credit. Xavier Biggs, a professional boxing coach, also trained Usher to get him into fighting shape. The main thing we taught Usher was footwork, not stop moving and punching. If you’ve ever seen Sugar Ray Leonard’s fights, you know it’s all about his footwork. Usher did not want a stunt double, so he actually trained to do all the scenes himself. So a lot of our focus was on his jabs, hooks, and footwork.

BB: What is an example of this type of

workout? FM: We had Usher do a lot of speed bag to learn how to relax his shoulders. Speed bags help you build stamina, and I wanted him to be as real a boxer as possible. Also we had him sparring pro fighters without them holding back punches. When I got in there and sparred with him, we would really try to take each other’s head off. Besides the speed bag, I had him jump rope and throw a medicine ball back and forth as we practiced footwork.

BB: Other than training, did you also help Usher with nutrition for performance?

FM: Nutrition is number one. When I met Sugar Ray Leonard, I asked him what his

nutrition was like. Do you know what he said? “Fried chicken!” I have no idea how you do fifteen rounds of fights on fried chicken. I can’t have Usher eating fried chicken to get in shape, so I had to teach him all about nutrition because he had to cut his weight from 180 pounds to 155. We had to take out all the refined carbs, add more fiber and a lot more vegetables. He also had to ditch the juices and soda and drink more water. Before workouts, Usher really loved Vega Sport Pre-Workout Energizer.

BB: That’s great. When you’re not training a

celebrity, what does an average training day look like for you? FM: For me personally, I train two to three hours a day. When I’m working with an artist, I’m dancing for nine to ten hours a day— building muscle memory so I’m thriving on the stage. To fuel my training, I stick to alkaline-forming foods. Before I met you, I was all about sugar. I ate whatever was in the vending machine— KitKats, Doritos, and McDonald’s. Now I get calm energy from brown rice and sweet potatoes and green vegetables. I have more energy than anyone else on stage. Everyone says, “I want energy like Flo.” Well, you need to eat like Flo!

BB: What are your favorite pre- and postworkout foods?

FM: Pre-workout, I eat one Vega Maca

Chocolate bar or brown rice. Sometimes I also add in Vega Chlorella. My favorite thing postworkout, I make a smoothie with Vega Sport Performance Protein, vanilla flavor. I always add kale, spinach, and celery.

BB: How would you describe the way you eat? FM: I eat plant-based. I stay away from meat

BB: Have you noticed any benefits from eating mostly plant-based?

FM: I have so much energy. I outlast any

twenty-year-old kid and I’m forty-one. When we’re doing choreography and they’re all tired, I’m still singing. It’s all about what I’m putting in my body. Recovery is another benefit of eating a plantbased diet—I’m never sore, I can be ready to go quickly. When I get tired, I just rest for thirty seconds and go again. You know Mario Bros., the video game? I’m just like Mario: when he shrinks, he just eats a mushroom and goes right on [laughing].

BB: In your life, what has dancing taught you about thriving?

FM: Dancing taught me how to have fun. It

also taught me to communicate with my body better. As I get older, in order for me to keep dancing, I am realizing that my endurance on stage has more and more to do with my diet. My body no longer survives on the adrenaline alone. So I am always experimenting with foods to see how it affects my flexibility, dance, and energy levels.

BB: You love sharing clean, plant-based

nutrition with other people. What inspires you to do this? FM: I love getting in there and teaching dancers about what to put in their bodies. It’s all about nutrition for longevity. I am passionate about the dance community, so my priority is to help them. A lot of dancers don’t know how to take care of themselves. They get soda, they get McDonald’s, and they can’t even make it through rehearsals. They are young, so they haven’t quite connected how energy is driven off their diet. Helping them helps me to continue to thrive.

because it makes me sluggish, especially when training. I stick to an 80/20 diet—80 percent good, 20 percent bad!



USHER’S BOXING WORKOUT (If you don’t have a jump rope, just act like you do!) • 5 minutes: jump rope • Joint rotation: one at a time, circles with head, neck, knees, back, wrist, ankles


30 seconds: jump rope open and close 30 seconds: jump squats Repeat set 5 times Rest 1 minute in between, but keep jumping rope at an easy pace

TOTAL SET LENGTH: 5 MINUTES • 30 seconds: feet together, skiing jump rope side to side • 30 seconds: push-ups • Repeat set 5 times • Rest 1 minute in between, but keep jumping rope at an easy pace


• 30 seconds: run in place with high knees jump rope • 30 seconds: mountain climbers • Repeat set 5 times • Rest 1 minute in between, but keep jumping rope at an easy pace

TOTAL SET LENGTH: 5 MINUTES • 30 seconds: jump front and back with jump rope • 30 seconds: alpha leg kicks • Repeat set 5 times • Rest 1 minute in between, but keep jumping rope at an easy pace

TOTAL SET LENGTH: 5 MINUTES • 30 seconds: pick your favorite from above • 30 seconds: V-ups • Light stretch for 2 minutes

BRIAN JOHNSON “Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment. Would you take it? Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory. Suppose, finally, that the pill is all natural and costs nothing. Now would you take it? The pill exists. It’s called meditation.” —Jonathan Haidt from The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom

It’s time to demystify meditation. You don’t need to be a levitating monk to get a lot of uber-practical benefits.





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Strengthen your mind. Scientists tell us that being able to put our attention where we want, when we want is one of the keys to sustainable happiness. If we can’t tame those little gremlins running around in our heads, we’re in trouble. The number-one way to optimize our attention? Meditation. It’s like going to the gym for your attention muscles. Build willpower. Willpower is known as the


Change your DNA. Benson also tells us

that a consistent meditation practice changes our genetic expression. Via a process called “epigenetics,” our thoughts and behaviors and environment are constantly influencing how our genes are expressed. Not surprisingly, mind-body practitioners have a healthier expression of their genetic codes. With as little as twelve to fifteen minutes of daily meditation for eight weeks, we can begin to optimize hundreds of our genes to more closely match those of lifelong mind-body practitioners.


queen of all virtues. It’s one of the greatest predictors of our well-being in every aspect of our lives—from how healthy and wealthy we are to how great our relationships are. Huge. The number-one way to build your willpower? Bang. You guessed it. Meditation.

Optimize your immune system.

We live in a hyperstimulating environment that keeps us in fight-or-flight pretty much all day long. It’s really important to take some time every day to get out of that fight-or-flight mode and into what Herbert Benson from Harvard Medical School calls “the relaxation response.” It’s like giving your immune system a nice, relaxing bath.

Connect to something bigger than yourself! Finally, meditation is a great

way to connect to something bigger than us. When we’re constantly jumping from work to Facebook to the news to this TV show to that movie, it’s kind of hard to really tap into that somethin’ somethin’ that’s much bigger than us. Meditation is an essential way to optimize that connection. So there’s a quick look at the why. Sold yet? If so, here are my tips on how to rock it . . .





1] Pick a reason why. It all starts with why. Get really 7] Say, “Oh, well!” One of the biggest mistakes we make clear on your why. Write it down. A possible why: “I’m committed to meditating because I know it’s a key way to help me transform myself into the type of human being I’d like to be.” Yours?

2] Commit and make it 100 percent.

If you’re really serious about building any habit, you want to make sure you have a 100 percent commitment to doing it. Not a 90 percent commitment. Or 95 percent. Or even 99.8 percent. Paradoxically, making a 100 percent non-negotiable commitment is way easier than making a 99 percent commitment.

as new meditators is to think that we should be able to turn our minds off. Our minds will wander (and the more stressed we are, the more they’ll wander). That’s just part of the process. The trick is to notice when this happens and simply say, “Oh, my mind wandered again. Oh, well!” and gently bring your attention back to your breath, prayer, mantra, countdown, whatever anchor you picked for that session.



Brush your brain! When you brush your teeth, are you saying to yourself, “Oh! Did I get that back molar really well? Hmmm. Are the front of my teeth as well scrubbed as the back? Oh, man! Am I doing this right?” Riiiiight. We don’t do that. We just brush our teeth. We want to approach our meditation practice with the same level of ease.

4] Don’t be a hero in the beginning.

9] Work diligently, patiently, and persistently. Don’t judge your meditation. Don’t get

Start simple. Recommendation: If you’re just getting going, consider meditating for at least one minute a day. Just one minute. That’s five deep breaths. You got that. It’s easy to get all fired up about something, and then the moment the inspiration wanes, we give up. Let’s not do that.

5] Sit with dignity. “How do I sit?” That’s one of the most frequently asked questions. You can sit in a chair or in a more traditional posture, but either way, remember Jon Kabat-Zinn’s wisdom to “sit with dignity.”

6] Pick an anchor. Sailors use anchors to keep their

boats from drifting. We use anchors in our meditation practice to keep our minds from drifting. An anchor can be anything from silently repeating a prayer or mantra to yourself to following your breath or counting down from ten. Return to that anchor again and again and again as your mind inevitably wanders.

impatient with yourself. Just show up day in and day out. Bring your attention back again and again and again. The epic meditation teacher S. N. Goenka tells us: Work diligently. Diligently. Work patiently and persistently. Patiently and persistently. And you are bound to be successful. Bound to be successful.


All life is meditation. A lot of people get confused and think meditation is all about what we feel when we’re meditating. It’s not. It’s all about who we are the rest of the day. The most important thing to remember: All life is meditation. We have an opportunity to practice—to show up with the highest version of ourselves. Every. Single. Moment. So, let’s! ENTHEOS.COM


Brian Johnson is the philosopher and CEO of en*theos, a company that creates cool stuff to help people optimize their lives so we can change the world together. Brian created PhilosophersNotes, wrote a little book, and was featured in the documentary Finding Joe. Prior to that, he created eteamz and Zaadz.

MOVING TO HIGHER GROUND BY JOHN MACKEY + RAJ SISODIA This is what we know to be true: business is good because it creates value, it is ethical because it is based on voluntary exchange, it is noble because it can elevate our existence, and it is heroic because it lifts people out of poverty and creates prosperity. Free-enterprise capitalism is one of the most powerful ideas we humans have ever had. But we can aspire to even more. Let us not be afraid to climb higher.

intention of business; it was the by-product of a business well-enacted. Now business is awakening to itself and becoming conscious. It is recognizing that it is a force with enormous power and responsibility. By becoming conscious, it can do what it does even better. It can create more community, more mutuality, and, paradoxically, more profit, by engaging everyone in the system.”

Alexander “Sandy” M. Cutler, the chairman and CEO of Eaton (a global power-management company with over $16 billion in revenue), says it well:


“In a period of time when so many questions and doubts have emerged about major institutions in society, business has not done a particularly good job of telling its own story—not in the form of puffery, but really trying to help people understand the role of capital formation, how important it is to providing livelihoods for families, what business does for communities and for institutions like our schools and universities, and the role business has in helping solve so many societal problems. That is not the way so many people today think about business; they think of it as the source of societal problems. The great majority of companies are involved in doing pretty exciting work where people are having vital, exciting careers, earning a livelihood for their families and making a difference for their communities. That’s a story that is worth telling.” Far from being a necessary evil (as it is often portrayed), free-enterprise capitalism is an extraordinarily powerful system for eliciting, harnessing, and multiplying human ingenuity and industry to create value for others. It must be defended not just on the basis of the profits it generates but also on the basis of its fundamental morality. Freeenterprise capitalism must be grounded in an ethical system based on value creation for all stakeholders. Money is one measure of value, but it is certainly not the only measure. Dr. Marc Gafni is the cofounder and director of the Center for World Spirituality. Honoring the tremendous impact of capitalism and business on human well-being, he says: “Capitalism has lifted more people out of poverty than any other force in history, and it has done so through voluntary exchange. Communism tried to lift people out of poverty through coercion, but wound up killing countless millions. What does it mean to lift people out of poverty? It means babies not dying, it means mouths being fed, it means girls going to school and getting educated, it means a response to slavery that never existed in the world before. It means that all the values of the great (spiritual) traditions get enacted on two levels: by ending the physical oppression of poverty, and by opening a gateway for human beings to be able to grow emotionally, morally, spiritually, and socially. Lifting people out of poverty was never the conscious


In a way, the practitioners of capitalism created their own trap and fell into it. They accepted as fact a narrow conceptualization of business and then proceeded to practice it in that way, creating a self-fulfilling prophecy. Had they rejected the caricaturized version and embraced a richer, more complex definition of capitalism, this would not have happened. As pioneering stakeholder theorist Ed Freeman and his colleagues write: “Business is not about making as much money as possible. It is about creating value for stakeholders. It is important to say this and to enable businesspeople to enact the story. We need to hold up the numerous companies, large and small, that are out there trying to do the right thing for the stakeholders, as the real paradigm of business, rather than deeply flawed companies like Enron.” We need to discover anew what makes free-enterprise capitalism what it has been: the most powerful creative system of social cooperation and human progress ever conceived. We next need to rethink why and how we engage in business to better reflect where we are in the human journey and the state of the world we live in today. We need a richer and more ethically compelling narrative to demonstrate to a skeptical world the truth, beauty, goodness, and heroism of freeenterprise capitalism, rather than continuing to harp on the tired maxims of self-interest and profit maximization. Otherwise, we risk the continued growth of increasingly coercive governments, the corruption of enterprises through crony capitalism, and the consequential loss of both our freedom and our prosperity. Those who recognize and embrace the life-affirming power of free-enterprise capitalism must reclaim the intellectual and moral high ground. CONSCIOUSCAPITALISM.ORG



Eating healthy doesn’t have to be hard or a painful experience.


hen deciding what to eat for the week, I always try to include a variety of basic nutrients that will fulfill my dietary needs. Making sure I get the right percentage of carbohydrates, fats, and proteins will allow me to operate at maximum potential. For the most part, my daily intake will be 70% carbohydrate, 20% protein, 10% fat. Although this might vary depending of what I can get on a particular day, I try to follow these guidelines. On a training day I will get around 3,000 calories, as compared to closer to 2,000 on a day off. This may seem like a daunting task, but once you get experience of what foods offer what nutrients it becomes an effortless process. The biggest mistake I see people make is counting calories. Although understanding what you eat is important, counting calories doesn’t always mean that you are eating healthy. For example, by substituting honey or raw sugar for an artificial sweetener you might be taking in fewer calories but you are compromising your health by putting in chemicals that may cause issues later in life. As you begin to eat a healthy, balanced diet that incorporates whole foods, you will soon find out that you will naturally eat the right foods for optimal health. You will not have to count each calorie and will soon feel the freedom to eat whatever you want. I used to crave sugary foods and would often binge eat on unhealthy processed foods. By changing to a plant-based diet I found that I could control my food cravings and took control of my eating habits, which gave me the freedom that I didn’t know was possible. The meal plans that I’ve included are typical meals that are easy to prepare and don’t require much time or effort. When piecing meals together, I try to follow the guidelines from the book Thrive. Although I don’t have time to make most of these meals from scratch, I try to find pre-made options such as soups, frozen burgers and other foods that can be purchased that

have minimal processing. I try to make my own juice but I do buy it occasionally from a local juice bar, or I buy the pre-made bottled juices from a local health food store. As traveling and being on the road is the biggest obstacle to preparing my meals, I like to make mass portions that are readily available during the week whether

parsley, kale, cucumber, celery, carrot​, and olives and are topped with shelled hemp hearts and beans. For dressing, I use olive oil and apple cider vinegar or a pre-made dressing from Amy’s. DINNER: I usually try to make a large batch of wild or brown rice pasta, quinoa, any bean, and lightly steamed vegetables. I like to use a little olive oil after the meal is heated to avoid hydrogenated fat, or I like to mix coconut milk and any tomato sauce. SNACK: I tend snack or graze during the day, in which case I like to keep healthy snacks accessible and convenient. One of my favorites is making a large batch of hummus. It’s a great source of iron, manganese, folic acid, omega-3 fatty acids, copper, and amino acids. It also offers a balanced percentage of carbohydrate, protein and fat. [Hummus recipe in meal plan, next page.] If I don’t eat it as a side with dinner or as a topping on a salad, I like to eat them with brown rice crackers or with raw vegetables.

I’m at home or on the road. Many of the meal plans I put together are made from large batches that I can pick and choose during the week and only require me to heat up what I decide to eat for that meal. BREAKFAST: I like to make “oatmeal bags” (see Oatmeal in meal plan, next page) in Ziploc bags that can be used at home, or are easy to pack and take on the road. LUNCH: Making a salad can be very time consuming especially if you have wash and chop leafy greens and vegetables. I like to wash all of my leafy greens and throw them in Ziplocs thereby taking out all the grunt work that it takes to prepare a salad. My salads usually include spinach, Swiss chard,

DESSERT: For those with a sweet tooth, a healthy snack or dessert can include almond or coconut yogurt topped with berries and fruit, assorted nuts and seeds, with chocolate chips or coconut syrup. If that doesn’t satisfy your daily craving, I keep coconut ice cream in the freezer for any emergency situations. Eating healthy doesn’t have to be hard or a painful experience. Once you set up a matrix that allows you to eat wholesome foods, you will find that you will make healthier choices more naturally and will experience the freedom from craving sugary and processed foods. The lifestyle improvement from eating the right foods will not only make your body healthier but will also offer beneficial changes in your mind and mood. I hope you take a step forward to a healthier diet by making even one small change today and enjoy the process towards a more fulfilled life.

“The meal plans that I’ve included are typical meals that are easy to prepare and don’t require much time or effort.” MYTHRIVEMAG.COM 25

Meal Plan by: Mike Zigomanis






Vega One Chocolate Shake with 365 Organic Unsweetened Almond Milk

Wildly Canadian wild rice, Eden lentils, steamed veggies (broccoli, cauliflower, asparagus, mushrooms, green pepper)

Organic banana and apple Taste of Nature nut bar David’s Tea organic green tea

Sauce: Native Forrest unsweetened organic coconut milk


GoGo Quinoa Red and White organic, grilled Ying Ying Soy Food gourmet organic tofu with Coconut Secret raw coconut aminos

Oatmeal: One Degree Organic Quick Oats, Manitoba Harvest organic hemp powder, nuts, seeds, raisins, goji berries, dates, Organic Traditions ground flax and chia seeds, Navitas Naturals maca and cacao powder, Coconut Secret raw coconut crystals, banana David’s Tea organic green tea OPTION 3 Juice (in Breville juicer): kale, Swiss chard, spinach, red beets, celery, cucumber, ginger, apple, lemon, parsley, carrot Vega One Chocolate bar

LUNCH OPTION 1 Amy’s California Veggie Burger on whole wheat bun with ketchup, mustard, avocado, romaine


Side: baked sweet potato with maple syrup and Spectrum coconut oil OPTION 3 Rizopia organic brown rice pasta, Manitoba Harvest organic hemp hearts Sauce: Amy’s organic tomato pasta sauce Side: boiled organic red and golden beets

SNACKS • Vega Sport Endurance chocolate bar • Shasha buckwheat snack • Freeland Foods Go Raw bars • Vega maca chocolate bars • Fruit • Taste of Nature nut bars • Vega Vibrancy chocolate bar

Side: Hawthorne Valley plain sauerkraut and raw veggies (carrot, celery, cucumber) PRE-WORKOUT OPTION 2

• Vega Pre-Workout Energizer

Big salad: spinach, Swiss chard, kale, cucumber, carrot, black olive, nuts, seeds, Manitoba Harvest organic hemp hearts, micro-green mix, black beans, olive oil, Spectrum Naturals apple cider vinegar



• Vega Sport Endurance gel • Banana • Vega Sport Endurance chocolate bar

Sopa soup: “Cheesy” Broccoli or Zucchini & Basil Roasted red pepper hummus: Eden organic garbanzo beans, water, garlic cloves, lemon, olive oil, Mediterranean Organic roasted red pepper, Nuts to You Nut Butter tahini, salt, pepper, paprika Edward & Sons Baked Brown Rice Snaps—Tamari Seaweed


POST-WORKOUT • Vega Recovery Accelerator • Vega Sport Performance Protein, chocolate

High Fibre

1 g of Sugar per Serving

6 g of Protein per Serving

6 Recovery

Elements of

How to Make Sure You’re Getting the Most Out of Your Workout


By Brendan Brazier As athletes, we tend to focus on what to eat before a workout that will fuel us (without causing stomach discomfort!) and what to eat during exercise to keep energy levels high. But are you paying attention to what you eat after exercise? Properly refueling will accelerate your rate of recovery, allowing you to schedule workouts closer together and raise your performance to the next level. Choosing nutrient-dense foods can accelerate the six elements of recovery: muscle-glycogen replenishment and muscle-tissue repair, hormonal support, softtissue repair, immune-system support, inflammation reduction, and rehydration. 1. Muscle-glycogen replenishment and muscle-tissue repair You may not know the technical name for it, but everyone can tell when you hit a wall. In your body, this means that you have used all the glucose in your blood, muscle tissue, and liver as energy. Fuel during a workout will help keep you from bonking, but after the workout, you need to put that energy back into muscle-glycogen storage. The most effective way for your body to replenish muscle glycogen is by consuming a 3:1 to 4:1 ratio of easily digestible carbohydrates to protein, immediately after your workout. Once your muscle glycogen is replenished, then you can start to repair muscle tissue by creating new muscle protein. Branched-chain amino acids (BCAAs) help transition your body from a catabolic (breaking down of muscle during exercise) to an anabolic (repair and rebuild) state. 2. Hormonal support You may see exercise as a form of stress release, but biologically speaking, it is also a cause of stress. Endurance exercise especially elevates cortisol— the stress hormone—levels. Consuming minimally processed foods while avoiding uncomplementary stress will help to reduce cortisol levels. There is promising evidence that getting enough amino acids, arginine, and lysine can help to reduce cortisol levels while promoting healthy hormone levels. You can find arginine in sesame and sunflower seeds, most seaweeds, chlorella, and dark leafy greens. 3. Soft-tissue repair What if you’re feeling soreness in your joints after a long run? While carbohydrates and protein can fuel your muscle tissue, these macronutrients don’t repair your soft tissue, which connects and supports all of your organs, joints, and muscles. Glucosamine is a natural supplement that helps to maintain joint health.

5. Inflammation reduction You’re trying hard to fight inflammation, but did you know that inflammation is one way your body heals from the micro muscle tears and increased cortisol levels that exercise has caused? Inflammation is necessary, but it does increase your recovery time because of muscle soreness and stiffness. By incorporating more antioxidant-rich fruits and vegetables, whole grains, and omega-3s, you can start to fight against inflammation. 6. Rehydration Ever wonder how much sweat you lose during exercise? The average athlete can lose anywhere from 1 to 2.5 liters of sweat per hour! The loss of 1 liter of sweat can equal the loss of 3,000 milligrams of sodium. Replenishing the electrolytes that you eliminate during exercise is the last crucial step in recovery. Calcium, chloride, magnesium, potassium, and sodium are the chief electrolyte minerals, which regulate the flow of nutrients and waste in and out of cells, making them essential for muscle contractions, heartbeats, and general nerve function. I specifically formulated Vega Sport Recovery Accelerator to address all six elements. Yet you can build your own recovery drink—just make sure you blend in nutrition that addresses each component.

Inflammation is necessary, but it does increase your recovery time because of muscle soreness and stiffness.

4. Immune-system support Getting a cold or flu will derail your training and prevent recovery in a big way. The first step in boosting your immune function is to make sure that what you eat is nutrientdense and rich in vitamins and minerals. If you want to give your immune system functional fighting power, consider the amino acid glutamine—a fuel for immune cells. Exercise reduces glutamine in your blood, so supplementing with it can bring these levels back to normal, aiding in muscle-cell repair while helping to support immune-system health.






y fan base has often asked what a healthy vegan diet looks like. I think there is a misconception that it is really difficult to be vegan and be healthy. Different interest groups throw confusion into the real facts of what a healthy diet even is, but we definitely should be eating more plant-based foods than the majority of us probably do. So I’ll give a basic foundation for my normal diet on tour. I follow a diet that is an even mix of proteins, fats and carbs. People seem to skew one way or another, avoiding carbs or fats . . . but it’s all important and I think it’s easiest to just make sure you’re about even on your intake of all three. I try to eat 5-6 meals a day, pretty consistently throughout the day. That way I never get to the starving stomach place where all sorts of weird things can happen to your metabolism, etc. For breakfast I’ll have oatmeal with Vega flax oil and maple syrup. Sometimes a Vega meal replacer shake instead, or with my oatmeal. I’ve also been loving the Rip’s Big Bowl Engine 2 cereal. I usually work out shortly after breakfast, so my second meal will be a Vega protein shake after my workout with spinach, Vega omega oil and peanut butter in some almond or soy milk. In a pinch, I just use a tumbler with water and powder only. For my main lunch I’ll usually have a sandwich with whole wheat bread, mixed greens or spinach, Tofurky slices or something similar and Vegenaise. That could be subbed with a kale salad with Beyond Meat chicken or Gardein protein substitutes.


Then, I will do a Clif Builder’s bar or Probar Core bar a few hours after lunch. This will be about an hour before we hit the stage so I’ll have some good fuel going into the performance. Dinner is usually something ordered from an offsite restaurant (everything else I make myself as catering is usually pretty bad, not even taking into consideration their awful vegan menu). I will usually try to find a basic veggie stir-fry type of option with tofu or something to keep it simple. That’s the basic foundation of my touring diet. Obviously, that can change depending on how busy the day is. For example, when we play, travel, my workout, etc. But sticking to that foundation creates a good and simple routine to follow. I feel the most important thing is to keep it simple. Super complex meal plans with calorie counting, etc., can lead to diet fatigue and can make things unnecessarily complicated. When that happens, people tend to give up and slip back into bad habits. So the simpler, at least to begin with, the better. And once you really get into a fitness routine or a tour situation with shows every night, proper nutrition really matters. You can feel it when you haven’t eaten enough, or haven’t eaten well.

Andy 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.

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hy is it that when I mention to some wannabe macho men that I eat a hundredpercent plant-based diet, their immediate reaction is to go on the attack, defending their way of eating? They get pissed off and combative, unleashing a torrent of unproven verbal diarrhea. “What are you talking about, man? That’s retarded, humans are designed to eat meat. You don’t get enough vitamins.” Well, given that vitamins come from plants, I get more vitamins by breakfast than you eat in a week. Anything else? Oh, yeah, then there’s this genius insight: “If we didn’t eat animals, they would overpopulate the planet.” Fact: We breed animals for slaughter, and for that reason, farm animals outnumber human beings sixty-five to one in the United States. It’s not like we’re chasing them down in the wild like our ancestors had to do when it was either eat or be eaten. Nature managed to thin the herds just fine before the slaughterhouse scumbags started their factory-farm operations. One of these meatheads even went on a Facebook rant for several days, trying to defeat me, only to admit on the third day that he was sixty pounds overweight and had undergone bypass surgery at the age of thirty-seven. So let me get this straight: eating an organic, plant-based diet is not natural, but cracking your chest open like a friggin’ walnut, taking a vein out of your leg, and sewing it into your coronary artery is? And of course, no discussion on the subject would be complete without the number-one redundant, unproven, idiot question of all time: “Meat is man food. If you don’t eat it, where the hell you gonna get your protein, dude?” So now I feel I must take it upon myself to smash, obliterate, and choke the f--k out of a false accusation that meat-eaters so often throw at us plant-eaters: the Bullshit Protein Myth. Sometimes the fact that I’ve been a vegetarian for about thirty years comes up at the gym. These dudes look at me—I’m a solid guy at five foot nine and 170 pounds—and assume there’s no way I could be a vegetarian. Some of them have heard that not eating meat can be good for you, but they worry about getting skinny and weak like a lot of the vegetarians and vegans they see. Before getting deep into a biology lesson with our Neanderthal friends, I try to relate to them on their prehistoric level. “You’re pretty strong, bro . . . what do you bench? Around two-fifty? Yeah? Impressive, but stay with me on this: Are you stronger than a bull, rhino, elephant, horse, or gorilla? No? Well, every one of those creatures is a vegetarian.” After I rope these fools in, I explain that they can get their protein from great plant-based sources that won’t damage their kidneys or other essential organs or send their cholesterol through the roof.


I tell them that foods like tofu (soybean curd), seitan (a delicious wheat-based meat substitute), tempeh (soybeans in cake form), quinoa (a whole grain that is also a complete protein source), veggie burgers, and some good ol’ rice and beans are delicious examples of protein-rich foods that are plant-based. Chlorella, a type of green algae with detoxifying properties, is loaded with something called albumin, an essential protein that’s abundant in healthy people and low in critically sick people. Lecithin is another amazing plant-based protein supplement, and it has been proven to significantly lower your cholesterol. It blows these guys away when I tell them they can make a superfood shake with these ingredients that contains more than thirty grams of protein—good enough for any workout or recovery. In the past, I’ve had nothing but one of these shakes and gone on a seventymile bike ride with some sick-ass climbs. Try accomplishing that after eating a quarter-pounder with cheese. PUREPMA.COM


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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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andon Donovan and I met through our mutual friend, Kevin Boylan, cofounder of Veggie Grill. Landon is the all-time leader in scoring and assists for the U.S. Men’s National Team. A four-time winner of the U.S. Soccer Athlete of the Year award, he is the only American soccer player to reach the 50-goal/ 50-assist mark.

Of course, I’m only responsible for myself, but my success is only as good as my team’s. So I do my best to share what I’ve learned with my teammates and hope that some of it sticks. Especially about recovery.

Kevin invited Landon and me to lunch, and we got to chatting about everything from training, to nutrition, to giving back, and even talked a bit about soccer. Landon and I have been good friends ever since and met up a little while later and had the following conversation.

I feel we’ve strayed in the last few decades, as a society. We’re eating more processed foods and foods that are in no way benefiting us, yet they’re the ones that we gravitate toward. And I believe that while there are certainly great athletes who don’t eat well, they could be better if they did.

BRENDAN BRAZIER: I know you take your fitness seriously. Since you are a top-level soccer player, I think a lot of people assume that would be the standard, but some don’t seem dedicated to fitness as a way of life, as you are. What types of training do you do? LANDON DONOVAN: I run quite a bit. I like to blend longer distance with sprints. Longer running builds endurance and allows me to remain fresher toward the end of a hard game. And of course, the fresher I am, the more likely I’ll be able to pounce on a miscue caused by a fatigued opposing team. And I do sprints—which simulate game play—hard for fifteen seconds, and then jog for about the same amount of time. Repeat this for several minutes. BB: I know you also pay much closer attention to nutrition than most soccer players. What got you into good nutrition? And why do you feel it’s taken so long to be fully realized by the world of elite team sports? LD: We live in an archaic world in team sports where it’s taboo to try anything new or different. It’s just part of the culture. At times it feels as though it’s a tough-guy thing, that they can handle the lack of water or going for hours without eating. But there’s clearly a benefit to be had when you take nutrition seriously and use it to an advantage. There’s so much to be gained.


If you can recover in less time, obviously you’ll be fresher for the next workout or practice, and that’s a clear advantage.

BB: So these athletes perform well in spite of their diet, not because of it. LD: Yes, exactly. BB: You’re exceptionally busy with tremendous demands for your time placed on you. Yet you make time for charities. Why? Why are they so important to you? LD: I feel very fortunate to be able to play soccer as a career. And I’m also fortunate that I’m able to give back, so that’s exactly what I try to do. I want to help kids be able to play this game that has been so good to me. BB: What do you eat after a workout to speed recovery? LD: Well, Vega Sport protein, of course [laughs]. BB: Good. Correct answer.



To watch an exclusive Thrive interview with Tom on the formula for success, scan the QR code.



have been a professional cyclist for ten years, riding a bike for most of my life. Over this time, the definition of cycling to me has evolved. When I was a child, cycling represented freedom. The bike enabled me to go where I wanted, as fast as I wanted, when I wanted. As the years went on, the bike became my identity. It was something that defined me. When I became successful with it, suddenly opportunities arose, and with these opportunities came expectations. Suddenly, I no longer saw cycling as freedom but as many expectations. Races or training rides would only seem successful to me if I met or exceeded my expectations. The higher the expectations, the higher the chance to feel as if I failed. Why am I getting into all of this? Well, recognizing the demon of expectation is the first step in reproducing our best performance, all the time. So let’s start by looking back at your best performance. What feelings came to mind? For me, many of them were exactly like my first bike rides as a kid. Free. Calm. Alive. Focused. Was I worried about my time up the neighborhood climb? Was I looking down each driveway I passed to see what kind of riding the other kids were doing? Was I worried I was going beyond my limits? Heck, was I even afraid of crashing? Nope. That’s right: zero expectations. Now, meet the formula for success. One of my mentors, Dr. Jacques Dallaire, taught me this extremely powerful yet very simple formula in which I try to follow every day: A + B = C. A is everything you can bring to the table. Your A game is your training, your diet, your equipment, your motivation, your intensity, your drive— basically, everything you have control over. C is results. This is the place you cross the finish line, the score on your test, the sales from your business. So what’s B? Well, B is everything outside of your control— factors like luck, your competitors, equipment problems, illness, weather. So what does this equation tell you? Don’t worry about C, or results, because you have no control over them because of B factors. All you can control is A, your A game.

With our focus now on only bringing our A game to each and every performance, you quickly realize it is impossible to have expectations. Focus on giving your best effort and only this. Just like bike-riding was for me as a kid. On those rides, there was only me, my effort, and nothing else. I would like to share an experience of mine where I used this equation and found success. It was the final stage of the six-day Tour of Utah in 2013, and I was tied on time for the lead with Chris Horner. Starting this mountain stage, I had the possibility of winning one of my biggest races on my back. The day before, Chris and I went pedal for pedal up the final giant and mountain, and neither one of us could shake the other. This day now was my final opportunity, and to win the race, I had to drop Chris on the fearsome climb of Empire Pass. I focused on only my A game and did not have any expectations. As I hit the final climb, I let loose and just rode to the maximum of my capabilities. The only thing in my mind was controlling my breath and embracing the free feeling I had of climbing my own way. To my surprise and enjoyment, it felt so easy! When you are yourself, there is nothing better. I loved every moment of that climb to the top of Empire Pass, and by the top, I had one minute and forty seconds over Chris. When I crossed the line as the Tour of Utah winner, it honestly felt no different than finishing one of my first bike rides as a kid. I was free. I had given everything I had, and the satisfaction I felt was from being my best. Just me and my A game. So simple, so pure, so easy. That, everyone, is the formula for success. For more info on Tom and for an opportunity to ride with him, check out TOMMYDCYCLINGESCAPE.COM

Tom Danielson is a pro cyclist on the Garmin-Sharp team and is regarded as one of the best climbers in the world. He also excels in time trials and in stage races such as the Tour de France, where he won the team time trial and placed eighth overall (first American) in 2011. PHOTO: MARK ZALEWSKI MYTHRIVEMAG.COM 39



Steven Hauschka THINKING


rowing up in Needham, Mass., I participated in many sports and had a wide variety of interests. Entering high school, I focused on soccer and lacrosse, playing on varsity teams for both as a solid player but never a star. I was never the fastest or the strongest guy on the field, but I always worked hard and surprised people. Despite not being recruited, I was able to walk on and play both sports at Middlebury College in Vermont.

After my freshman year playing JV soccer, I decided that it was time for me to try something different. I was big and slow compared to the rest of the players, and my roommate happened to play for the football team, which needed a placekicker. I came to the tryout for the football team and ended up winning the placekicking and punting job. I was fortunate to work with a kicking coach named Steve Wolf during my time there. Coming from soccer, I had raw skills but knew nothing about kicking a football. He was influential in my development and started putting the idea in my head that I should try to play Division I football or even professionally. I thought he was crazy at the time, but after three years, I had established myself as one of the best kickers at the D-III level and thought it would be amazing to play D-I in front of 75,000 fans (compared to the 2,000 we would get at Middlebury). When I graduated, I had a year of NCAA eligibility left in football. I called up every D-I school that needed a kicker, and only two returned my calls. One of them was North Carolina State University, and a few months later, I was at a tryout for yet another team as a walk-on. I won the job and had a good season. At this point, I had actually been accepted to several dental schools and had to make the decision whether to be a dentist or try to play professional football. I went for the latter and never looked back, playing for the Vikings, Ravens, Falcons, Lions, Broncos, finally landing with the Seattle Seahawks in 2011. Fast-forward a few years to spring of 2013. Our coaching staff with the Seahawks had just finished a class in goal-setting led by a high-level military officer. The things they learned worked their way down to the

players, and we were eventually asked to write down our goals along with the specific steps that were required to achieve them. We were also asked to write down a goal that you would want to achieve if you were guaranteed to succeed. I said I wanted to kick the game-winning field goal in the Super Bowl (not achieved but we still won the Super Bowl). My other goals were to be as strong at the beginning of the game as the end (achieved) and to get 50 percent touchbacks on my kickoffs (achieved). The respective steps for each of these goals were incredibly detailed and had to be broken down and put into a daily routine. Lifting, kicking, running, pool work, sleep, ice tubs, and nutrition are all things that go in to a normal training day. With this goal-setting, I had a big-picture plan of what I wanted to do and where I wanted to go, and I also had a clear understanding of the daily tasks necessary to achieve it. This fits in well with how our head coach, Pete Carroll, operates. He constantly encourages the team to focus on that day’s practice, meetings, and lifts. He understands that we live and operate in the present, so you should put your focus there. It’s a constant message to control what you can control and to leave the predictions to the fans and media. Looking back on my experiences, it’s clear to me that the way you think is what helps you excel in sports and life in general. Whenever I speak to kids, I like to tell them to explore new things, try new sports, and take new subjects. It keeps the mind active and fulfilled, and you never know what you might be good at, like how I started kicking a football at age nineteen. The other thing I like to tell them is to think big. It’s the “What would I try to accomplish if I were guaranteed to succeed?” mentality. Finally, and probably most importantly, carry out the plan. Live your life in the present and put in the legwork, because anything worth accomplishing takes hard work. Don’t leave it up to chance, because after all, a dream is just a goal without a plan.

Steven Hauschka is a placekicker for the 2014 Super Bowl Champions, the Seattle Seahawks.






Omar Gonzalez, 2011 MLS Defender of the Year and a physical force in the center of the Los Angeles defense, has rapidly risen through the ranks to become one of the best defenders, not just in MLS but in all of Galaxy history. BRENDAN BRAZIER: What does a day of training look like? OMAR GONZALEZ: Training starts at the StubHub Center at 10 a.m. I like to get into the training room by 8/8:30 a.m. to get any necessary treatment or do a little extra work before practice. Each day is a little different when it comes to training and workouts. If I had to pick my favorite drill, it would be 5v2. It’s really fun. BB: Do you do any type of mental training or visualization? OG: When I put my headphones on before a game, I like to listen to the same playlist. I start to envision the game and what I need to do to get a win. Sometimes, I’ll write down pointers for myself so that I can reread them when I need those important reminders. BB: Do you or did you ever get nervous before games? OG: I definitely get nervous before games, but I try to channel that nervous energy in to excitement and focus. For me, listening to my music and just reminding myself that it’s a privilege to get to do what I do for a living really helps. Also, that first touch during the opening minutes of the game is crucial. I tend to loosen up after that touch. BB: Do you have tips for aspiring soccer players who want to break in to the business? OG: I don’t think there’s any magical formula other than hard work, dedication, and commitment to the sport—and, of course, to practice and have a healthy lifestyle. You’re going to have to miss a lot of fun things: prom, hanging with friends on random weekend nights, birthdays, weddings, etc. But it’s all worth it if you love the game. Also, playing club in the US is definitely a great way to get seen by college coaches. For many, like myself, the club fees were too expensive. We were fortunate enough to have one of my teammates’ parents pay for me. That being said, there are many other ways to fund-raise. Don’t give up!

BB: Is there one victory that’s most memorable or important to you? OG: I have to give you two, in no particular order. First would have to be winning the MLS Cup with my club, the LA Galaxy, in 2012. I tore my ACL in early January 2012, and it was heartbreaking. I felt so defeated, but I didn’t let it get me down. I worked really hard, day in and day out, during my rehab sessions and ended up playing in my first game back on July 4, 2012. At that point in the season, we were in last place in the Western Conference. We ended up going on to win the whole thing, and I was named MVP of the MLS Cup. It was such an incredible victory all around. The second victory that’s most important to me would have to be when we qualified for the 2014 World Cup on September 10, 2013, on our home soil against Mexico. The feeling of knowing that you helped your team and our country qualify for the biggest sporting event in the world is like nothing else I’ve ever experienced. I was pretty emotional that day. I am so proud to be an American and hope that I will be in Brazil this summer, playing for my country once again. BB: Has playing pro soccer taught you any life lessons? OG: Being a professional, in any industry, is bound to teach you tons of life lessons. For me, the biggest life lesson that I’ve learned as a professional soccer player is to never take anything for granted, especially your physical and mental health. Tearing my ACL put a lot of things into perspective for me. While I’d never wish that injury upon any athlete—or anyone, for that matter—I’m almost glad that I went through it. It made me realize that nothing is promised to you. And that putting in extra work shouldn’t be something you are applauded for but rather something you should expect of yourself. At this point in my career, putting my mental and physical health at the forefront of my daily focus is just another part of the job. It’s not a chore or something I do occasionally. It’s part of the routine and, truthfully, something I am thankful to be able to do each day. BB: Are you working on anything new right now? Other interests? Projects? OG: My wife and I cook a lot. Not sure it’s a project but definitely an interest. I’m really into cooking gadgets and cooking tools, so it’s fun to research new items online or just head over to Sur La Table or Williams-Sonoma to see what they have on their shelves. Our wedding present from my in-laws was a Miele coffee and espresso maker, so I’m learning how to make some pretty interesting caffeinated beverages at the moment.




“Setting goals is the first step in turning the invisible into the visible.” —Tony Robbins


have been an athlete for most of my life. It is the one thing that I know more about than anything else. I have learned more about life than I ever learned in the cruel sport in which I was competing. A very important lesson from competing was that of setting goals and then, maybe more importantly, deciding on a plan of action. I vividly remember going to a wrestling camp at the University of Oklahoma, led by the legendary coach Stan Abel. There, I received my very first training journal. This journal had a major impact on me and how I viewed training and goal-setting. The journal was filled with inspirational quotes and allowed for both short-term and longterm goal-setting directions. Until that moment, I just thought that an athlete worked really hard and tried to win every competition— which, in its simplest form, is correct. However, I had no idea that preparation, goal-setting, and journaling would be such an immense part of training and competition. This made absolute sense to me, and each night, I would go home and write down my workouts and the goals I had accomplished. Then I would write the next day’s goals and plans. I soon realized that not everyone knew this “secret.” What I came to think of as common knowledge, others had no idea about. At some point in life, everyone wants something more, but not everyone understands the process that is involved in setting short-term and longterm goals and then planning how those goals will be accomplished. In order to make goal-setting effective, it must change behavior. If one works on a certain technique in practice but never uses it in competition, then the practice was ineffective. Goal-setting must become a habit. Both short- and long-term goal-setting can only be reached if the athlete is setting and initiating task goals. A fighter must always see winning the fight as the ultimate goal; otherwise, there is no point in fighting. Winning happens ninety-nine percent of the time when smaller task-oriented goals are set during the camp and then throughout the fight. Setting goals—like sparring a certain number of rounds, running a certain number of miles, or drilling a certain amount of arm-bar submissions—will help the fighter’s confidence once it’s fight night.

Within those smaller goals, each can be broken down even further. Setting a goal to shoot ten double legs during sparring or execute perfect technique during arm-bar drills without letting fatigue alter the submission makes fighters confident that they can get the job done. Confident athletes know they have trained properly and conquered goals throughout training. The confident athlete does not waste time thinking about winning. He or she has one job and that is to execute the techniques that have been practiced over and over. By doing this, any unnecessary pressure of winning instantly goes away. When I fought in competition, I would tell myself to keep my hands up, throw straight punches, and continue my level changes to set up takedowns and strikes. If I did these task-oriented goals and stuck to my game plan, I did not worry about the outcome, which was winning the fight. Goal-setting is a huge part of being driven in life and requires making conscious decisions about how to attack each moment. Without proper goal-setting and execution, one risks the chance of remaining stagnant and discontinuing growth. Make it a habit to set goals in your life, both large and small, and then see to it that you change your behaviors to reach those goals. Take time to write down your short- and long-term goals for the year. Then create daily task-oriented goals that change your behavior and get you closer and closer to reaching the goals you’ve set for yourself. Keep in mind that the process is just as important as the outcome.

Aaron Simpson is a world-class wrestler who turned into an extremely successful MMA fighter in the UFC with a 14-4-0 record. PHOTO: JOSE DE ORTA MYTHRIVEMAG.COM 45

It’s OK to stink it up sometimes.



ometimes, the biggest obstacle to consistency has nothing to do with external factors. Some days, you just don’t feel like you have what it takes to do what you need to do. Do it anyway. I don’t care how you do it. I don’t care if it’s ugly. I don’t care if you do it hard or slow. I don’t care if you do it with a fox, or if you do it in a box, in a house, or with a mouse. Just get it done. There are times when all you need to do is check the box and do the best you can. It’s not always about hitting a home run. For example, I had a photo shoot where I needed to demonstrate a variety of exercises. It turned into a five-hour exercise marathon. On top of that, I thought a yoga class at the end of the day would be a wise idea. The next day, I was trashed, but I had a shoulders and arms workout in the schedule. What to do? Blow it off or show up? I chose showing up and backing off by twenty-five percent. After all, choosing nothing gives you nothing, so what was there to lose? And what a great learning experience it was. Even though I had to go through the motions for some parts of the workout, I actually surprised myself and others—I even squeaked out a few personal bests. I didn’t go in trying to do that; I went in with the goal of just showing up and being consistent. And look at what happened when I took a risk. Growth. The lesson learned here spreads across all aspects of life. “Bringing it” doesn’t mean it has to be brought like LeBron James and Peyton Manning—they lose games and underperform too, don’t forget. You don’t need to solve every dilemma like Sherlock Holmes. You just need to show up. Perfectionists usually say no more often than they’ll say yes, because they’re perfectionists. They don’t want to do anything that will make them look bad—but that’s a silly way to live. Fear of failure sets up ridiculous expectations and, ironically, actually sets you up for failure. Drop that philosophy like a bad habit. Some days are going to go well and some days are going to go horribly, and some days you might expect to go horribly wrong and will surprise you by going well instead (and vice versa). You might be Wonder Woman one day and the Wicked Witch of the West the next. That’s OK, just drag your butt out of bed. Maybe you could only manage to make your kids some instant oatmeal for breakfast instead of the slow-cooked oats with fresh fruit you wanted to make. So what? At least you gave them some pretty healthy fuel so that they could go out into the world and do their best as well. Whether it’s working out or raising a family, it’s OK to not be a superstar all the time. In fact, it’s OK to stink it up sometimes. (Remember, failure and success are two halves of the same whole.) I’ll take whatever you got, as long as it’s the best you got in that moment. Do your best and forget the rest. TONYHORTONSWORLD.COM




Kenny Florian is one of the most impressive all-round fighters the UFC has ever seen. Among his accomplishments are the following: UFC fighter with a 16-6 MMA record, three-time UFC title contender, The Ultimate Fighter season 1 finalist, only fighter to compete in four weight classes in the UFC, UFC Tonight cohost, and CEO/owner of Florian Martial Arts Center in Brookline, Mass. Now he’s gone on to be a commentator on Fox Sports. Brendan Brazier: How did you get into MMA? Kenny Florian: I really got into fighting to test my Brazilian jujitsu skills and to test myself as a martial artist. I just wanted to try it but didn’t want to be an MMA fighter per se. Losing on the Ultimate Fighter season 1 finale in the manner that I did, I knew I had to give an honest effort at being the best MMA fighter I could. I was like a deer in headlights in that season finale, so it was that loss that really pushed me into fighting. I was the smallest competitor and had the least amount of experience. My performance in that fight showed that I had a lot to learn on a mental, technical, and physical level. BB: What did an average training day consist of? KF: It always changed, but each fight, I increased my volume of training. It wasn’t always efficient and perfect. I really had to change it a lot to find that perfect balance of skill work, nutrition, volume, and recovery. My last training camp, I was training three times a day, six days a week. My off-season training was two times a day, five days a week, with a little less intensity than my fight-camp training.


BB: Did you do any type of mental training or visualization? KF: I did. I worked with a sports psychologist. I would meditate and read a lot of war history books. BB: How would you describe the way you eat? KF: I am very conscious of what I put in my body, and I try to eat as healthy as possible. I use a lot of fruit and vegetables in my diet. I drink a lot of water, and when I do work out, I try to make sure that my timing of when I eat is right on.


BB: What benefits do you notice? KF: I feel like I have more energy and just feel healthy. My recovery feels good, and I feel the difference if I have a cheat meal. My main concern is my long-term health, and eating organic whole foods is a major part of how I choose to eat. BB: Do you have any tips or tricks for eating well while on the road? KF: I try to pack food for my long trips, and this is very important when I travel internationally. I try to pack salads, quality nuts like walnuts and macadamias, fruits, and yams. I try to avoid eating “plane food” as much as possible. My fiancée is a huge help. BB: What’s your favorite pre-performance meal? KF: Besides being fully hydrated, I’ll have a good coffee, like Caveman Coffee, with MCT oil and some honey and cinnamon to power me up pre-workout. I don’t like eating too much before working out. BB: Did you ever get nervous before getting in the ring? If so, do you have any tips to help settle your nerves?

BB: Has fighting in the UFC taught you any life lessons? KF: Too many lessons. It helped me find harmony and inner peace. It made me humble and appreciate life. Fighting taught me to be comfortable with the uncomfortable and to embrace challenges. Evolving as a fighter and as a human are very similar, but it all needs to come from a place of positivity. BB: Now you’re a sportscaster. Is that something you’ve always wanted to do? KF: I always envisioned myself doing it in some capacity. I am a nerd for the martial arts. Having the ability to break things down and give people an idea of what MMA is all about means a lot to me. I am very thankful, and it is a challenge that I try to get better at every day. I learn a lot in the process, so it never feels like it’s a job to me. I work with some awesome people.

KF: I would get nervous every time. For whatever reason, the more nervous I would get, the better I would fight. Accepting the fear was important. It helped make me sharper and more aware. I would see mental images of myself executing what I trained for. I would imagine myself in terrible situations and see myself persevering and winning in various ways. I tried to focus on what I could control, and that was me and my emotions. I don’t think getting overly emotional is a good thing. I like having all my energy focused on what I need to do on a technical level.

BB: Are you working on anything new right now? Other interests? Projects?

BB: Do you have tips for aspiring MMA fighters who want to break in to the business?

KF: I would like to thank my family, friends, and all of the people who have helped me in my career, from fighting to broadcasting. The UFC has given me so many great opportunities, and I am very thankful to Dana White, the Fertitta brothers, and everyone at Zuffa for what they have done for the sport of MMA.

KF: Don’t get into it for any other reason but love for the sport. You have to love learning and be very physically and mentally tough. Never stop learning, and be ready to find that balance between doing what has been working for you but, at the same time, adding new weapons to your arsenal. Losing or encountering a setback is just information on how to improve, and just because you win doesn’t mean you know it all.

KF: Besides trying to stay healthy and being involved with MMA and Brazilian jujitsu, I have been playing around with improv, acting, and writing and blogging. It keeps me busy and I truly enjoy it. I am getting married later this year, so you can say that is another project. BB: Anything else you’d like to add?


BB: Is there one victory that’s most memorable or important to you? KF: Every win was important, and so was every loss. It all helped me become better, so it is hard for me to say one was more important than the other.



Larry King: I’m still older than you. Dalai Lama: [Laughs.] LK: By one year. You recently met with President Obama. What was discussed? DL: This is third time meeting. Even before he became president, as a senator, I met. So . . . we know each other. So I really felt somewhat of a reunion. And then I want to report what I’m doing: Three commitments. Number one, promotion of human value. The second, promotion of religious harmony. The third, regarding Tibet now. [Where] political responsibility is concerned, I already retired. The same Dalai Lama when we met previously. LK: Still— DL: I also have the sort of responsibility of Tibetan political, also business. Now, 2011, I completely retired from political responsibility. Not only myself retired but also almost-four-century-old tradition. LK: Why? DL: Dalai Lama institution automatically become head of both temple and spirituality. Now that I voluntarily cease, so I feel very happily, or proudly, ending that sort of system. Why? LK: Why? DL: You see, I believe that the democratic system—it’s no matter [that there are] some drawbacks here and there, but basically [it is] best, because I am always telling people, I believe the world belongs to seven billion humanity. Each country belongs to the people. So one time I express, in this country, America belongs to about 300 million American people. Not a Democratic party or Republican party. Or similarly, you see, a nation does not belong to kings or spiritual leaders but people. So the best way to rule is by the people, through election, democratically elected. So therefore, I felt that this is my historical sort of duty. Now that old system must end. LK: How did the president react to the meeting? DL: Very good. Wonderful. And then he inquired about the situation inside Tibet. Then he very much offered his support [for] my way of approach, not seeking separation but remaining within the People’s Republic of China. LK: China asked him not to meet with you. DL: Oh. LK: Are you surprised by that? He didn’t listen to China? DL: No. I think in the past, many cases, you see, even some universities who invite me, some of the Chinese officials, they protest or express something negative. PHOTO: ORA TV 50 MYTHRIVEMAG.COM

LK: Do you think the United States has lessened its pressure on China regarding the Tibet situation? Do you think the United States is still as forceful as ever or not? DL: Well, basically, I am always telling, according to my sort of belief, the world trend is democracy, openness, freedom. That’s the world trend. So People’s Republic of China—most populated nation, but still part of the world. China’s future depends on the rest of the world, so therefore, you see, whether they, some of the leaders, whether they like it or not, they have to go along with the world trend. So, here, America, the leading nation of the free world, has a moral sort of responsibility, a moral obligation. And Chinese people, they also want more change. Just a change in economic field is not sufficient. Many Chinese, many intellectuals, even retired officials, you see, they have the view. Now time has come, more political change is necessary for their own future, for their own well-being. LK: Do you think, honestly, that in your lifetime, you will see an accord? DL: Oh, yes. LK: You do? DL: I feel that China is changing. Now, for example, ideologies are turning. Now, over sixty years, the history of People’s Republic of China, four eras: Mao Zedong era, Deng Xiaoping era, Chen Shui-bian era, Hu Jintao era. So these four eras, because of different circumstances, new reality, the party and leader act according to the new reality. So Mao Zedong time emphasizes ideology. Deng Xiaoping then emphasizes importance of economy. So he does not hesitate to follow capitalism, so he considers America as their teacher. [Both laugh.] Capitalism. LK: Good point. We’re here at the fabulous science center in downtown Los Angeles, right near the University of Southern California. Have you seen the spaceship? DL: Yes. LK: Beautiful, huh? Would you go to the moon? DL: Perhaps. Once you see quite well-established “go there, come back,” then I go. I want to go. LK: [Laughs.] Let others go first, yeah. DL: [Laughs.] To watch this interview in its entirety, visit Ora at may also watch the full-length interview on your smartphone by scanning the QR code.

The world trend is

democracy, openness, freedom.


Within a few minutes, everything will settle, and you’re going to say, “Oh, shit, I’m meditating.”


RUSSELL SIMMONS Finding freedom in a bit of stillness Interview by Larry King

Larry King: Russell Simmons, finally! A man who needs no introduction. Business mogul, best-selling author, philanthropist, meditator, and the godfather of hip-hop. From his seminal record label, Def Jam, to the Phat Farm fashion line, to his newly launched music project, ADD52, Russell’s made an imprint in the worlds of music, fashion, finance, media, TV, and film. Cultural arbiter in all he does, Russell’s latest book is Success through Stillness: Meditation Made Simple. How did you discover the art of meditation? Russell Simmons: My first introduction to meditation came

through yoga. And I went to yoga over twenty years ago with a buddy of mine, Bobby Shriver. He took me, and we went, just the two of us. Two guys, fifty-eight girls. You know, maybe a gay guy or two. I don’t remember, in particular, but I know it was all girls. It was fun, and I came out of class—I remember thinking, If I keep doing this shit, I’m going to lose all my money. Those are my lines, ’cause Bobby repeats them to me constantly, aside from my memory. What I meant was, there was a moment of presence when I came out, a moment of happiness where I didn’t—I wasn’t so worried. ’Cause I was always full of anxiety. My nickname was Rush. So that experience of coming out and for one moment having a little bit of stillness was so beautiful to me, I was addicted from then on. I would go back every week, and I kept thinking that the anxiety was the driving force of my life, but that little freedom was useful from that anxiety. But then I realized that it’s the freedom from the anxiety or the quiet mind from which all of whatever success I had came from, and I started to delve deeper into it.

LK: Define it. What is meditation? RS:

For thousands of years, it’s always been a great tool, and I always say, “The meditative or the quiet mind is the happy mind.” The noisy mind is the sick, sad mind. This is fact.

LK: I get that, but how do you attain it? RS: My daughter taught me. It was remedial at best.

LK: [Chuckles.] RS: She’s eleven. She goes to a school for the gifted, and I asked for my book report, and that was her. In all my books, I try to simplify something or demystify what seems to be, you know, kind of lofty stuff. And meditation—what do you do? You sit, repeat a mantra, and you say to yourself, “I’m not going to leave.” You have a clock. You put it on for twenty minutes, and you sit. I give away a mass mantra, and the mantra’s “rum.” So if you repeat to yourself “rum” quietly, the mind will go crazy, like a monkey. It’ll go crazy. It’ll tell you, “I’m not going to meditate. I don’t care what you do,” and you’re going to say, “I’m going to sit.” So all you require is a little bit of patience so the mind can bounce around like a monkey in a cage, and within a few minutes, everything will settle, and you’re going to say, “Oh, shit, I’m meditating.” It’ll bounce around some more, and it will settle and transcend the thoughts even more.

LK: I hear you want to have it taught in the Chicago public schools? RS: Absolutely. I want to teach it. LK:

Have you talked about it?

RS: We have a couple hundred thousand kids we’ve taught to meditate through the David Lynch Foundation. Personally, I go to my kids’ house every morning and meditate before I take them to school. I think the research is crystal clear. You know, instead of Ritalin and other junk, that meditation, or quiet time—some people don’t like the name “meditation.” Quiet time. For a person to sit and let their brain settle, the noise settle. It calms the nervous system, increases the immune system. And you get a much greater brain functionality, and it gives kids a chance to learn. It de-stresses them. Gives them a chance to learn and to relate to the world in a much easier way. To watch this interview in its entirety, visit Ora at may also watch the full-length interview on your smartphone by scanning the QR code.



As of late, I’ve been doing a lot of speaking engagements in inner-city high schools, talking to at-risk youth involved in drugs, gangs, violence, and other negative activities. I find that most of these kids, like me, come from very It literally was a chain of events that all started from that bad situations at home. Matter of fact, just the other day, first action. That’s why I always tell people what worked I spoke at a high school, and that morning before I was for me, and I do it because I know it could do the same for scheduled, gang members were locked up at the school them. And there’s proof. I’ve literally helped thousands of for running a heroin ring. I literally had to talk with armed people get off that crap and start their own journeys. Like police officers wearing 9 mm pistols. they say, “Every journey starts with one step.” Well, for me and so many others, starting a plant-based diet was that step, I’ve also ventured into correctional facilities, drug and the great thing about it is that those I’ve helped now programs, shelters—wherever I’m asked to go—all in help others. I actually tell them I will only help under one an attempt to help those having a rough time of it see condition: that when you experience all the amazing results, that there’s hope. The fact is, I’m always willing to drop you go out and help the next person in line. whatever I’m doing and enter the belly of the beast. I truly believe that because of my unique background, i.e., Now dig this for a second. What if every single one of us growing up in abusive foster homes, drugs, jail, street who had knowledge to better each other and the planet took violence, and the rest, I’m able to reach them on their some time and sought out someone else to help. Seriously, level. Because I have walked that mile in their shoes, think about that for a second. We could change a hell of within the first fifteen minutes of me telling my story, I a lot of the ills in society. The drugs, the gangs, the wars, have the complete and undivided attention of every single the murders, the racism, the domestic violence, the animal one of them. slaughter, the environment—all of it. So maybe you’re wondering why I take time out of my That’s why I’ve dedicated the last thirty-plus years of my busy schedule—training for Ironman triathlons, writing life trying to make a difference. To give a shit. To have books, TV, and film, as well as touring with my band, the compassion for every living entity on the face of the Earth. Cro-Mags—to go talk to these souls? The answer is simple. I want everyone to have a shot at the gifts I was given. That When you get a gift, you have to give it away. You have can only happen if I am willing to use what I have to help to “pay it forward” and spread the PMA (positive mental those less fortunate. Those in hard circumstances. Those attitude). That ain’t some hippy New Age crap I’m talking, deprived of the knowledge that can bring about amazing either; that’s real-deal philosophy on life. Plain and simple, self-growth. if people didn’t care enough to help me thirty-three years ago when I started this journey of self-discovery, I would I’m fully aware that most of you reading this magazine are be dead. No bullshit. I had a death wish. the ones who can make a difference, and that’s only because someone at some point in your lives took the time to I truly believe that the first step in my awareness was enlighten you. So in closing, I implore every one of you to to switch to a plant-based diet. When I gave up animal reach out to others. Kids, adults, friends, coworkers, loved flesh and the horrific karma connected to that industry, ones, whoever. If you don’t have the opportunity to speak to something clicked inside. A whole new awareness and groups, do it one person at a time. Make a difference. That consciousness opened up. I met many messengers and is the only way we can fix the condition of this planet. sought out spiritual subject matter. I got sober, worked my ass off, and trained like a madman. I’m already seeing it happen. Something magical is going down. There’s a buzz on the streets, a vibe in the air. People are hungry for this. It all comes down to one determining factor: our desire to want to effect change by taking action by getting out there and paying it forward. Peace out to all Earthlings. PHOTOS: RAY LEGO 54 MYTHRIVEMAG.COM

When you get a gift, you have to give it away. You have to “pay it forward” and spread the PMA (positive mental attitude).



Dan Caldwell


The ’80s were an awesome time to be alive. Disco was turning to heavy metal and New Wave, roller-skating became skateboarding, and the official presidential limousine went from a Ford to a Cadillac Fleetwood. Our fortieth president, Ronald Reagan, was in office, and apparently, he used to be an actor in Hollywood. I was only ten years old and didn’t know any of his movies, but I remember that my grandma Margie loved Reagan and Cadillacs. My grandma was a hardworking single Hispanic mom who grew up in San Antonio, Texas, and whose first language was Spanish. She was shrewd, outspoken, and a little harsh at times but very business-minded. She was forced to take care of herself at a young age, and I’m sure that gave her a certain mental toughness. She worked as a real estate agent for Century 21 and would always tell me and my brother, “Mijo, real estate is how you become wealthy, and don’t ever forget that!” It’s something we took to heart later in life when we started our own real estate company, Caldwell & Taylor, and a real estate investment fund. For as long as I can remember, my grandmother always owned a Cadillac. She never had a new Cadillac—it was always five or ten years old—but for her generation, the Cadillac represented success. One day, on the way to a family gathering, I was playing with one of the windows when it stopped working. She told me that the car was getting old and it had probably just broken. With all the confidence I could muster, I told her that when I grew up, I was going to buy her a brand-new Cadillac and the windows were all going to work! I might have forgotten about that statement for a few weeks, but she didn’t. She started to tell everyone who would listen that her ten-year-old grandson was going to buy her a brand-new Cadillac when he grew up. So I started to tell everyone the same thing. I started to look at Cadillacs and dream about the day I would be able to afford one for my grandma Margie. Everyone has a why. Whenever we set goals for ourselves, we tend to focus on having a big business, cars, big houses, fame, etc. These things, like money, aren’t our true why. Money is just printed paper. It’s what we want to do with that money that is our why. “I want to provide for my family.” “I want to send my kids to college.” Or “I want love from my family because I can provide for them.” One thing is for sure: the stronger your why, the more likely you will achieve it. On February 11, 1990, a little-known heavyweight boxer named Buster Douglas was a 42-to-1

underdog against the Undisputed, Undefeated Heavyweight Champion of the World, Mike Tyson. Buster had contracted the flu and was having some kidney problems. There was no way he was supposed to win this fight, but Buster had a why. You see, Buster’s mom had died a few days before his fight. Before she passed, he had promised her that he was going to win that belt for her.

show those people who said I could never do it!” Why: “Because growing up, we always had jacked-up cars and cockroaches in our house, and I want something more!” Why: “Because I have a daughter on the way, and I need to make this happen!” And why: “Because my grandmother worked hard all her life, and I promised her that one day I would buy her a new Cadillac!”

His why didn’t care about the 42-to-1 odds, or that Mike Tyson was undefeated, or about what was being said about the fight—it only cared about the promise to his dying mother, who he loved more than anything. On that day, his why was stronger than Mike Tyson’s. Buster Douglas had pulled off the biggest upset in sports history!

In 2006, TapouT was growing fast, and it was an exciting time, but we were also having extreme growing pains. For ten years, we were totally self-capitalized and never had enough money to pay salaries. I was trying to support my son and daughter while living in a two-bedroom condo in San Bernardino, Calif., barely able to pay the bills. But all that changed in September 2006 when a private equity group infused $10 million into the company. I remember feeling like all that struggle, and all that pain, has been worth it! On that day, my life, and my family’s lives, would never be the same again.

Our why drives us. It carries us when we feel defeated, it pushes us when we are hesitant, it directs us when we are lost. If we know how to use it, it can be a powerful source of energy. Some might place a picture of the beach on

It was a Wednesday morning like any other in San Antonio. It was around 10 a.m. when they knocked on my grandmother’s door. She was still in her nightgown and embarrassed to come outside. The welldressed car dealer was holding two dozen roses along with the keys to the brand-new white Cadillac parked in her driveway. I don’t think she quite knew what was going on at first. She kept trying to fix her hair and asking, “What’s happening?” Then she saw the Cadillac and broke down crying.

the bathroom mirror, symbolizing a better life, or a picture of their son or daughter so that they remember the life they are trying to build for their family. Chris Gardner lived in Chicago, Ill., in the mid-’80s. He was making around $8,000 a year when he gained custody of his young son. For almost a year, he found himself homeless with his son, sleeping in shelters, public restrooms, and sometimes on the streets. His struggle was ultimately portrayed in the feature film The Pursuit of Happyness. Chris’s why was definitely his son. He used that to fuel his drive. After a chance meeting with a stockbroker, he set out to become one himself and founded his own brokerage firm that he later sold for millions of dollars. I’ve carried with me many different whys, all strong and personal in their own way. Why: “Because my mom just got mugged in front of our house, and we need to get out of this neighborhood!” Why: “Because I want to

It’s hard for me not to get emotional when I watch the DVD. Dreams realized, a promise fulfilled. This is the stuff that makes everything we do worth it, why our whys have so much power and strength. Watching the DVD, I realized that I had seen that look on her face in my mind, and in my dreams, for those twenty years. I had played out that day many times before it actually happened. When you set out to chase that dream or that journey, make sure you first know your why! And when you know it, use it to carry yourself through those hard times. Face it when those thoughts of quitting creep into your head. Give it a face! Make it personal! Once you get there, you will be able to move mountains. DANCALDWELLSPEAKS.COM Dan Caldwell, the founder and president of TapouT, is also a speaker and business consultant.





FEAR ecoming a high performer in life requires that we learn to master our fears and constantly move forward with purpose and determination. But what can we do if fear keeps getting the best of us? First, it’s helpful to understand that no one fears change itself; they fear the pain that may ride in on its back. Change isn’t the problem—the negative assumptions and expectations we have about change are. Specifically, we tend to make three assumptions about change that wreck our confidence and willingness to try new things. The first type of assumption we make is that change will lead to “loss pain.” We think, “If I change something in my life to get what I want, I might lose something I like or love.” For example, if we want to start a new diet but we never do, it’s often because we fear we’ll have to ditch the foods we like or we’ll lose the comfort of our routines. Similarly, if we want to quit our jobs and start anew, we fear we’ll lose our connections with our friends at work, that corner office, or the 401(k). The aversion to losing things we care about is one of the strongest psychological traps that we must contend with. The second type of pain we expect is called “process pain.” We assume that the actual process of change will bring hardships that we feel are too inconvenient or difficult to bear. That diet will require too much effort and planning to prepare healthier meals. Searching for a new job will take hours and hours of work—we have to create new résumés, fill out tons of applications, travel for interviews, risk being rejected. Finally, many people fail to change their lives because they fear “outcome pain.” They worry that even if they do change, the grass just might not be greener on the other side. They think, “What if I go through all the loss and struggle to change, and things don’t get any better?” Essentially, this is the fear of risk without reward. All three of these expectations for pain are, obviously, mental constructions hammered over and over by an untamed mind. So what can be done? We must learn to recognize when these negative assumptions and expectations flash on the dashboard of our consciousness. While many of us don’t realize that we are creating all these stories about loss, hardship, and risk in our minds, we can learn to become aware when fear is striking us. Fear, it turns out, can easily be discerned because it often originates with a specific “cue thought.” This means that a specific thought always precedes the development of fear. That thought is often constructed with the phrase “What if” followed by a negative statement. For PHOTO: BRENDON BURCHARD 58 MYTHRIVEMAG.COM

example, we’ll suddenly hear ourselves say, “What if . . . this doesn’t work out?” or “What if . . . I’m not qualified enough?” or “What if . . . they hate me?” These phrases are cue thoughts, and when unchecked, they begin to boil into a toxic vat of anxiety. Try this: The next time you hear yourself saying “What if” followed by a negative statement, ask yourself, “Wait, what am I really fearing right now? Am I afraid I might lose something? Am I afraid of hardship? Am I afraid that things won’t be better for me?” Next, try flipping the negative what-if statement into a positive statement. You’re making an assumption anyway, so you might as well make a positive one. For example, instead of making yourself miserable with the thought “What if I lose what I love,” you instead ask the more empowering question, “What if I gain something I love even more?” Your worries about hardship can be transformed into “What if I can actually plan to enjoy the process of change so it’s not such a struggle?” And “What if I am disappointed?” can become “What if the reward is even better than I imagined?”

NO ONE FEARS CHANGE ITSELF; THEY FEAR THE PAIN THAT MAY RIDE IN ON ITS BACK. The trick, of course, is to give more thought and emotional charge to the positive gains, experiences, and outcomes that change can bring. If this all sounds like positive thinking, well, it is. But what’s the alternative? Should we keep fearing change and constantly psyching ourselves out by focusing on the negative? Or should we finally take control of our mental faculties and pursue change and progress with a joyous vigor? Which choice we make will lead to either a sad and resigned existence or a thriving life popping with verve and growth. BRENDONBURCHARD.COM Brendon Burchard is the founder of High Performance Academy and the New York Times best-selling author of The Charge. Larry King called Brendon “one of the top motivation trainers in the world.”











Are You reAdY to tAke Your Workouts to the Next LeveL?


ReXist360 is the only portable resistance system that provides hands-free multidirectional resistance. It’s stay-in-place design allows users to add adjustable levels of resistance to the movements of their choice making it a one of a kind, multi functional tool for everyone from the most serious fitness advocates and athletes to the entry-level enthusiasts looking to increase the results of their workouts.

Beyond Meat

Interview by Brendan Brazier

ETHAN BROWN Ethan and I met just a few months back at Kathy Freston’s. We were seated next to each other at dinner and ended up chatting the whole evening. Then, a few days later, we meet up at Beyond Meat headquarters and had this conversation.

have a meaningful connection to one or more of the four horsemen of climate change, human health, natural resources, and animal welfare. As a company, no one pillar is more important than the others, but for individuals

Brendan Brazier: What got you into the food industry? Replicating chicken is quite a task . . . what was your motivation for starting Beyond Meat? Ethan Brown: My motivation comes from a basic observation I made as a child. Like many children, I was drawn to animals and didn’t understand why one group of animals was treated as family and the other as property. This perspective never left me. I began my career in the energy sector with the aim of making a contribution with regard to climate change. However, the sense that there was something profoundly wrong with the treatment of sentient life as objects of production continued to nag me to the point where a change in how I spend my time became inevitable. I started to learn about plant protein, consumption habits, and technologies for producing plant-based meats, and I founded what is now Beyond Meat in 2009. People ask me about changing fields from energy to protein, but I don’t think of it as changing fields. In the energy sector, I worked on cleaner fuels to move people and things. In the food space, it’s the same effort—creating cleaner fuel for the body. BB: You have Four Pillars that your company is based on—is any one of those pillars more important than the others? EB: At Beyond Meat we try very hard to build a company of acceptance, where each team member can get drive and motivation from what resonates with them personally. The majority, if not all, of our employees PHOTO: JENNIFER SMITH 60 MYTHRIVEMAG.COM

provide it. If tomorrow’s nutrient-dense food is clean, plant-based proteins as consumable meat, one can see a broader transition away from animal protein. The brief history of industrial progress is full of innovation kicking out the old for the new. My favorite example is the horse-drawn carriage. The steam engine, and later internal combustion engine, provided a better way of getting from A to B, and the horse-drawn carriage has been relegated to a novelty in places like Central Park in New York City. Our affinity for meat is strong, but time and innovation have a way of eroding allegiances. BB: Companies like yours, Hampton Creek and Kite-Hill, along with a few others, have made it much easier for people to replace animal products in their diets. Can you see a major decline in animal consumption in the next decade? EB: I certainly hope that more people will transition to clean, plant-protein meats. Meat is at the center of a perfect storm. Livestock is the major player in greenhouse gas emissions and climate change. We see more and more studies on the subject of animal protein and human health epidemics. Populations continue to grow globally, while natural resources remain fixed, thereby requiring more efficiency. And lastly, more and more people are growing uncomfortable with the confinement and use of animals in factory farming.

within our company, sometimes that is the case, and we support our team members’ individuality.

BB: Are your results achieved totally through natural sources—no MSG to get that “chicken” flavor?

BB: Creating a company like Beyond Meat is a big step forward towards the elimination of factory farming of chickens. Do you see a day when chicken production as we know it will cease to exist?

EB: Yes, that’s correct.

EB: As hard as that might seem today, I think one day it could be possible. As much as history repeats itself, the process of evolution is fundamentally about change. Though it is certainly true that humans developed as carnivores, our ancestors were after nutrientdense food and animal meat happened to

BB: When will you be releasing your products internationally? EB: We have a disciplined approach to market—from natural to conventional and then ultimately international. So international distribution will not come until we have full conventional distribution in the US first. BEYONDMEAT.COM



THE LESSON OF ALUMINUM BY PETER H. DIAMANDIS Aluminum’s rarity comes down to chemistry. Technically, behind oxygen and silicon, it’s the third most abundant element in the Earth’s crust, making up 8.3 percent of the weight of the world. Today it’s cheap, ubiquitous, and used with a throwaway mind-set, but—as Napoléon’s banquet demonstrates—this wasn’t always the case. Because of aluminum’s high affinity for oxygen, it never appears in nature as a pure metal. Instead it’s found tightly bound as oxides and silicates in a claylike material called bauxite. aius Plinius Cecilius Secundus, known as Pliny the Elder, was born in Italy in the year AD 23. He was a naval and army commander in the early Roman Empire, later an author, naturalist, and natural philosopher, best known for his Naturalis Historia, a thirty-seven-volume encyclopedia describing, well, everything there was to describe. His opus includes a book on cosmology, another on farming, a third on magic. It took him four volumes to cover world geography, nine for flora and fauna, and another nine for medicine. In one of his later volumes, Earth, book XXXV, Pliny tells the story of a goldsmith who brought an unusual dinner plate to the court of Emperor Tiberius. The plate was a stunner, made from a new metal, very light, shiny, almost as bright as silver. The goldsmith claimed he’d extracted it from plain clay, using a secret technique, the formula known only to himself and the gods. Tiberius, though, was a little concerned. The emperor was one of Rome’s great generals, a warmonger who conquered most of what is now Europe and amassed a fortune of gold and silver along the way. He was also a financial expert who knew the value of his treasure would seriously decline if people suddenly had access to a shiny new metal rarer than gold. “Therefore,” recounts Pliny, “instead of giving the goldsmith the regard expected, he ordered him to be beheaded.” This shiny new metal was aluminum, and that beheading marked its loss to the world for nearly two millennia. It next reappeared during the early 1800s but was still rare enough to be considered the most valuable metal in the world. Napoléon III himself threw a banquet for the king of Siam where the honored guests were given aluminum utensils, while the others had to make do with gold.


While bauxite is 52 percent aluminum, separating out the pure metal ore was a complex and difficult task. But between 1825 and 1845, Hans Christian Oersted and Frederick Wohler discovered that heating anhydrous aluminum chloride with potassium amalgam and then distilling away the mercury left a residue of pure aluminum. In 1854 Henri Sainte-Claire Deville created the first commercial process for extraction, driving down the price by 90 percent. Yet the metal was still costly and in short supply. It was the creation of a new breakthrough technology known as electrolysis, discovered independently and almost simultaneously in 1886 by American chemist Charles Martin Hall and Frenchman Paul Héroult, that changed everything. The Hall-Héroult process, as it is now known, uses electricity to liberate aluminum from bauxite. Suddenly everyone on the planet had access to ridiculous amounts of cheap, light, pliable metal. Save the beheading, there’s nothing too unusual in this story. History’s littered with tales of once-rare resources made plentiful by innovation. The reason is pretty straightforward: scarcity is often contextual. Imagine a giant orange tree packed with fruit. If I pluck all the oranges from the lower branches, I am effectively out of accessible fruit. From my limited perspective, oranges are now scarce. But once someone invents a piece of technology called a ladder, I’ve suddenly got new reach. Problem solved. Technology is a resource-liberating mechanism. It can make the once scarce the now abundant. DIAMANDIS.COM


KATE MARA House of Cards

LIVING HOMES FOR HEALTHY LIVING BY STEVE GLENN Over the last ten years, around the world, there has been a dramatic increase in the construction of homes that feature healthy and sustainable design. Increased consciousness from consumers, businesses, and governments about the impact buildings have on climate change as well as a greater concern for indoor air quality have driven this demand. Fortunately, new materials and technologies make the design and construction of these homes far more cost-effective. Most climate scientists agree that human action is now the major cause of climate change and that this trend is increasingly and alarmingly

People who get feedback on their energy use tend to use 20 percent less than those who are uninformed.


impacting the quality of life negatively for all living things. It turns out that buildings are the worse problem. According to the US Green Building Council (USGBC), buildings, as a category, use more energy than industry and transportation (39 percent) and they account for the greatest percentage of carbon emission in the US (40 percent). Seventytwo percent of the electricity generated in this country is used to heat, cool, and light buildings. At LivingHomes, we used external, objective programs like the USGBC’s LEED and the EPA’s Energy Star programs to provide objective measures of our performance, but we developed our own internal environmental program, called Z6.

ZERO Energy

ZERO Carbon

To make every LivingHome as self-sufficient as possible, we find ways to dramatically reduce the demand for energy (insulation, high-performance windows, low-energy lights and appliances, etc.) and integrate technologies that produce the majority (or all) of the power it needs.

To reduce the embodied carbon in the home, we use as many reclaimed and recycled materials as possible and try to source materials that are manufactured locally and/or Cradle to Cradle Certified. Carbon offsets are purchased to compensate for the carbon we project is required to produce the materials, build the home, and ship to the final site.

ZERO Water

To conserve water, all LivingHomes use low-flow water fixtures and are made graywater-ready so that waste water from the bath, shower, washing machine, and dishwasher can be used for landscape irrigation. We also advocate native and climate-appropriate landscaping wherever possible. ZERO Emissions

To achieve zero emissions, we minimize and/or eliminate the sources of these pollutants from paint, millwork and engineered wood with formaldehyde, wood-burning fireplaces, and poor ventilation. We also include indoor plants that absorb dangerous compounds. ZERO Waste

Modular design and fabrication processes reduce construction waste because materials do not spoil by being left outside, cutoffs and surplus materials are easily reused, and better workmanship results in fewer mistakes. We also work with fabricators who carefully separate construction waste to recycle as much as possible. We try to use materials that are recycled or reclaimed, as much as possible, and that are Cradle to Cradle Certified or inspired.

ZERO Ignorance

Because the behavior of a home’s inhabitants has a significant impact on its environmental performance, we strive to make homeowners aware of their energy and water use. Studies have shown that people who get feedback on their energy use tend to use 20 percent less than those who are uninformed. A home walkthrough and a printed manual, as well as an installed energy-monitoring system, ensure that our homeowners have all the information they need about how their lifestyle choices impact their resource use. LIVINGHOMES.NET

Steve Glenn is the founder and CEO of LivingHomes, a premiere developer of modern, prefabricated homes that combine world- class architecture with an unparalleled commitment to healthy and sustainable construction. The first LivingHome, designed by Ray Kappe, was installed in eight hours and became the first home to be certified LEED Platinum.






e makes it sound so simple. “If you want to be an entrepreneur and change the world, just go ahead and do it,” says Recon Instruments cofounder and CEO Dan Eisenhardt. A top competitive swimmer in college, Dan has the steady gaze of someone used to setting big goals and then doing the hard work necessary to achieve them. One of his favorite expressions? “Play like a champion every day.” And he does. Dan and his team of fifty at Vancouver’s Recon Instruments are on a mission to change how athletes see the world. Their heads-up display innovation has been in the sports market since 2010, first in skiing and snowboarding goggles and, coming in fall 2014, in a revolutionary sunglass heads-up display for cyclists, triathletes, and runners, called Jet. It’s been quite a journey. “When we started back in 2008 at UBC [University of British Columbia], we had no money, just an idea. That was enough. I raised a good chunk of our first investment in a bar, maybe a few bars,” Dan recounts with a laugh. Recon has shipped north of 50,000 heads-up display units for the snow-sports market and counts the likes of Oakley and Apple as partners. Dan and his team are set to go after endurance athletes like cyclists, triathletes, and runners with their super-light, “ruggedized” Jet smartglass. But how does a startup compete with a monster company like Google, which announced its heads-up display, Glass, in 2012? By staying laser-focused on a very special part of the market.

if their flight is delayed, where the closest movie theater is, or what the price of cornflakes might be. We’re athlete-focused. And we know that athletes need the right data at the right moment to help them train better, race faster, and optimize their time spent in activity. That’s what we deliver.” Indeed, Jet could prove to be one of the most disruptive technologies to ever hit the Tour de France, Boston Marathon, or Ironman World Championships. “Quite literally, we are contacted every week by top athletes who have heard of Jet. Once they are in the market, they’ll have an immediate impact on a range of sports from the highest level down to age-group triathletes, cyclists, and others,” says Recon’s chief marketing officer, Tom Fowler, a former professional triathlete. What’s next for the six-year-old brand? A recent infusion of cash from Motorola Solutions might provide some hints. “Athletes are engaged in high-intensity, high-focused activities, so we know a lot about high-octane environments,” says Dan. “That could translate well into high-octane markets where very critical information, delivered the right way at the right moment, could make an impact.” For now, he and his team are playing it coy, but, judging by their accomplishments thus far, the people at Recon have their eye on nothing less than changing the way we see the world. RECONINSTRUMENTS.COM

Recon Instruments was founded in 2008 by Dan Eisenhardt, Hamid Abdollahi, Fraser Hall, and Darcy Hughes.

Explains Dan, “We’re one hundred percent dedicated to the athlete. Our hardware, our software, everything is built with the athlete in mind. We’re not interested in helping people know






he new Atlanta stadium, a state-ofthe-art sports and entertainment complex, is set to open in 2017. The stadium will consist of approximately 1.8 million square feet, feature a retractable roof, and accommodate seating for 70,000 people. In addition to serving as home to the Atlanta Falcons and the city’s Major League Soccer team, the multipurpose stadium will also house major entertainment, civic, cultural, and commercial events. The Atlanta Falcons are developing a reputation as a leader in sustainability. From the onset of the project, they have been invested in the creation of a highperformance facility and in ensuring that green building measures are integrated not just for the facility but also extending into the surrounding community. Like ripples from a pebble dropped in a pond, this project will have a profound impact locally, regionally, nationally, and even globally as an icon for sustainability. The stadium will create an iconic landmark for the city of Atlanta while incorporating the latest in sustainable/LEED advancements related to design, construction, and operations. It will truly be a model of “healthy environments for healthy bodies.” To reinforce the Atlanta Falcon’s environmental stewardship, the new stadium is being designed and constructed through an integrative process to meet the US Green Building Council’s Leadership in Energy and Environmental Design for New Construction (LEED-NC) standards. One step in this process occurred at the early stages of the project, when a preliminary water analysis was performed to focus on significantly reducing potable water demands both within and outside the stadium. Efficient plumbing fixtures and rainwater-harvesting will be utilized as an alternate source for cooling tower equipment and landscape irrigation.


Located just west of downtown Atlanta, the stadium will have access to many existing services and transportation amenities, including public transit, accessible pedestrian paths, and a bicycle network. Urban agriculture and edible landscaping are currently being designed on the stadium campus and within the adjacent neighborhoods to improve human health and well-being, community involvement, and education about food production. Additional areas of open space will be provided around the stadium to encourage passive and active recreational activities.

THIS PROJECT WILL HAVE A profound impact . . . as an icon for sustainability.

Ecoworks Studio is a nationally recognized firm in the practice of integrated design principles and sustainability consulting services, providing a collaborative process that emphasizes the economic and environmental value of sustainable design and LEED certification.

360 Architecture is the leader in the sports facility industry, including stadiums, arenas, and recreation and wellness centers as centerpieces of district planning. 360’s designs enhance the wellbeing of people, organizations, communities, and the environment.

Interview by THRIVE Magazine


DOCUMENTARY NASH CELEBRATES CANADIAN ICON Nash the documentary reveals the unexpected journey of one of the most unique athletes in the world. Steve Nash is an eight-time NBA all-star and two-time league MVP. Nash, dubbed one of the 100 most influential people by Time magazine in 2006, navigates his way through the morally corrupt world of professional sports while trying to leave a lasting legacy on and off the court. THRIVE Magazine: What inspired you to make this film? Michael Hamilton: I’ve always been a fan of Steve Nash’s and what he’s been able to accomplish, especially with such odds stacked against him coming from Canada. What he’s done has never been done before as a Canadian. He’s just one of the most unique athletes in the world, and I’ve always wanted to do a project like this on Steve. TM: When did you begin filming? MH: Filming started in 2010 and continued all the way to 2013. TM: What surprised you most about Steve as you gained more and more access to his life? MH: The biggest thing was just how humble he is. I mean, I’ve known Steve prior to the film and have always heard how humble and down to earth he is—and everything you hear and read is the truth. He cares about humanity. When he believes in something, he is passionate about it. One thing I really took from making this film is how he isn’t complacent with anything he does in his life. He is always striving to be and do better with whatever he puts his mind to. TM: Was there ever a time when you thought you may not be able to complete the film? What obstacles did you need to overcome? MH: Raising money for anything is always a challenge, and films are no different. Fortunately, we had a great subject matter, and the folks who did get involved in helping make the film and even promoting it bought into what we were trying to do. When you have a subject who is as busy as Steve and has so many things on a day-to-day basis, getting his time can sometimes be a challenge. Steve was great, though, opening his life to us and being as available as possible.

TM: How were you able to get an interview with President Obama? MH: Every celebrity we managed to get in the film was simply due to Steve’s personality and who they were to Steve. The president was a long process. It actually took us a full year from the time I spoke with the president’s special assistant to the actual interview. The link to the president came through the president’s special assistant, who went to school with Steve for one year. It was quite incredible as we interviewed him at his residence at the White House. TM: What are your goals for this film? MH: I just want to do Steve’s story justice and share his world with people that care about him and what he has accomplished. The more people that get a chance to share in his experience is what this film has always been about. We want to help celebrate a Canadian icon’s career. TM: Do you plan on making others? Topics that interest you most? MH: I’m always looking to do other projects. I mean, I love telling stories; that is my passion. I will always have a connect to sports projects, but as long as it’s compelling and there is a good story, I will make it. TM: What’s your favorite documentary? Why? MH: The best documentaries for me are the ones that somehow affect my life for a positive change or simply educate in some way. Like Food, Inc. and The Cove. Don’t get me wrong: I like docs that are light and provide levity as well. TM: Any advice to aspiring filmmakers? MH: If you are going to call yourself a filmmaker, dive into it wholeheartedly and don’t look back. Be passionate about whatever subject matter interests you, and don’t take no for an answer. It will be a long, tough road, but once you reach the end, there is no better feeling, realizing you created something from scratch. NASHTHEMOVIE.COM To check out the Nash trailer on your smartphone, scan the QR code.



By Mark Wystrach



. . . is a mission-based maker of eco-hip shoes and accessories that help stop single-use plastic pollution around the world. We use natural, organic elements, sustainable packaging, and upcycled materials made from plastic bags cleaned from the island of Bali. And a portion of all sales supports 5 Gyres, a nonprofit transforming scientific research on single-use plastic pollution into action. Simply put, buy our shoes and help start a Movmt to save the environment. When I first went to Bali, I saw the unnecessary destruction of the beautiful island, largely due to single-use plastic pollution. Upon returning to the States, I learned that this was the largest problem facing the environment that was the easiest to fix through education, awareness, and action.

profound, meaning to follow through and maintain integrity in all you do. That and “Money loves quick decisions!” He is the reason that Movmt is around today. He has been inspiring and teaching me since I was twelve and continues to today.

The funny thing about walking down the street with a wine bottle filled with water It stops people in their tracks when they see me take a midday tug on the streets. Everyone thinks I’m some out-of-control wino, and it will, without fail, trigger at least one brave soul to ask if that is wine or if I need help! I revel in the opportunity to educate them about the dangers of drinking water from plastic bottles and always leave them inspired to change.

Why we started with shoes

The story behind The People’s Sessions, our live music series

First off, we love footwear design. Second, we are a mission-based company that makes goods with a message, and what better product to start with than shoes, since almost everyone in the world wears them every day. Third, we saw a huge niche in eco-conscious footwear that was actually on-trend!

The idea is simply to have a running musical series where Movmt brings artists, activists, and tastemakers together in a unique venue for an evening of education and inspiration, sealed together with a stunning live performance. We were fortunate to have The White Buffalo perform at our first, along with a talk given by Lisa Boyle of 5 Gyres.

The most exciting part about owning your own business

Our favorite surf spots

. . . is knowing, to a degree, you control your own destiny and schedule. How hard you work and how much passion you infuse will directly affect the success of your company. This is also the most challenging part.

And one surfing insider tip

The best business advice I’ve received


We can’t tell you that! But they are definitely all in Mexico. The best surfer is the one having the most fun.

Kevin Flanagan, my cofounder, our CEO, and my brother-in-law, told me early on, “Say what you do and do what you say.” It’s simple and



Teams racing the Tour de France are looking for that competitive advantage, and they’re finding that the greatest gains are found not in carbon components or ergonomic aero equipment but nutrition. It’s no secret that “food is fuel,” but in cycling, nutrition is an obsession. Professional cycling teams have full staffs dedicated to the science of fueling their athletes. Every calorie that goes into them is scientifically planned, watched, and studied. In cycling, the difference between first and second place can be measured in ounces of electrolytes, grams of carbohydrates, and millimoles of blood sugar. This is where The Feed was born. Sprung from inside a Tour de France professional cycling team, Team Garmin-Sharp, The Feed took the knowledge that fed the world’s best athletes and created a system to pass that information on to everyday athletes. At its roots, The Feed is about educating anyone looking to get stronger, whether they’re a runner, triathlete, cyclist, or simply wanting to learn how and what to eat to fuel their sport and life. The first step The Feed took was to create an experience that mimics the pro’s life. “We wanted everyone to always have what they need available and make sure what was available was the freshest of products. There is a big difference between a three-week-old Clif Bar and a three-month-old bar!” says Matt Johnson, cofounder of The Feed. To achieve this, they set up a convenient four-week delivery system to ensure pantries and pockets would always be stocked with the freshest

sport nutrition. But it’s more than having great products in your pockets. The Feed also focuses on educating its customers on how to eat the products by serving up simple, straightforward advice of when and what to eat before, during, and after workouts. “After working with some of the most finicky athletes in the world, we knew everyone not only has different tastes, preferences, and needs, but how they process food can be wildly different person to person and product to product,” says Bryan Smith, another cofounder of The Feed and former professional cyclist. For this reason, The Feed now stocks the largest selection of products anywhere in the world, essentially changing the sport-nutrition model. Now it no longer has to be a decision between a processed bar, artificial-tasting gels, or buying a box of twelve bars in the exact same flavor, only to eventually get sick of them and watch them go stale. The Feed has scoured the country and tasted every piece of nutrition to find the best-tasting food for a variety of dietary preferences. Innovations being made in on-the-go sport nutrition can meet people’s growing and varying dietary needs while still tasting fantastic, and The Feed makes exploring easy. On, you can find gluten-free bars that are not just rice-based but fig-based, date-based, or quinoa-based. You can find paleo options, vegan options, dairy-free, soy-free, nut-free, and everything in between. Everyone, not just pro athletes, require the nutrition that will best fuel their bodies. Whether it’s a flavor preference or dietary, if you find food that you enjoy, and that works,

you will be more successful in workouts. As Matt aptly puts it, “When athletes are happy with what they eat, they eat. And this always means they can work out longer, harder, and happier.” Nutrition is the secret weapon to fitness. Through education, trial and error, and years working with the top athletes in the world, The Feed has witnessed firsthand that when you nourish and hydrate properly, you will get a leg up on the competition. The secret to speed is getting stronger by making your nutrition smarter. Just like understanding a diet and why it works, The Feed makes it easier to understand nutrition. There is a lot of science wrapped up in whole foods, bars, blocks, chews, hydration mixes, and recovery products, but it’s all about understanding how to use them correctly to gain a competitive edge. That’s why The Feed doesn’t just let you pick great-tasting food and send you on your way. It also provides one-on-one nutrition coaching, free to every single customer. Customers can e-mail or call the in-house nutrition experts anytime, and they will talk you through how to use certain products, listen to what you liked and didn’t like in the past to inform what could work in the future, and customize products based on your taste, your diet, or a specific event you are training for. You can have all the perfect gear in the world, you can be riding with the same exact nutrition in your back pocket as the winner of the Tour de France, but if you don’t fuel up right, you’ll be gassed.





BY MATT MAYER The term “new economy” seems to be popping up more and more in news, books, and interviews as the future of business. It’s likely a relatively familiar concept—at least in theory—to what you’ve seen over the past decade (e.g., “triple bottom line,” “sustainability”). The language of business is changing, in schools and boardrooms, because business itself is changing. Consumers are increasingly demanding more transparency of the embedded “impact” of their purchases and are paying a premium for higher-impact products that align with their values. Top talent is sacrificing salary to work for organizations that are mission-driven. A rapid growth in “impact investing” is creating an avenue for aligning values with investments. And the list goes on.

If you have no obvious hot spots, simply circle the areas you believe are weakest in delivering value. For example, if your company has an “employee tree-planting day,” it doesn’t mean that you are doing enough for the environment. How much carbon did the tree-planting day sequester with respect to your organization’s carbon monitoring and (hopefully) reduction strategy? Even if a program exists, there are always strategies for providing additional value to the stakeholder. Consider sketching an especially ambitious goal and a few key strategies. If needed, refer to Bob Willard’s book The New Sustainability Advantage: Seven Business Case Benefits of a Triple Bottom Line for excellent tools to support the business case. Strike an internal meeting to see how to bring this to life.

The new economy is where businesses are conscious of the value they provide to all stakeholders (i.e., shareholders, employees, suppliers, consumers, environment, and community) versus only traditional shareholders. It’s where businesses drive an increased provision of value to all stakeholders. Not only is this the future of business, hence “new economy,” it’s just good business.

A powerful new economy tool worth exploring is B Corp certification, which certifies companies that perform above a certain threshold of positive impact to all stakeholders. B Corps must also amend their articles of incorporation to consider all stakeholders in decision-making. The free online “B Impact Assessment” tool ( allows you to compare your organization’s impact in different areas to certified B Corps and other sustainable businesses.

To be conscious of all these stakeholders in operating a business isn’t that challenging so long as you meet a key prerequisite: committing to making a positive impact in the world.

Providing value to all stakeholders strengthens consumer loyalty, decreases business risk, increases attraction and retention of top talent, and, ultimately, is just good business.

Assuming your commitment, here is a very quick exercise for improving your impact in the new economy. Grab a piece of paper and list what initiatives your business is already working on with respect to each stakeholder. Beside each stakeholder, make a check mark if you have strategies and/or goals to deliver value to these stakeholders. Put another check mark beside it if specific roles are accountable for making progress on the corresponding initiatives. Circle the two stakeholders that have the fewest check marks and initiatives beside them. You have identified your “hot spots.”


Matt Mayer is the sustainability strategist at Conscious Brands. A founding Canadian B Corp, Conscious Brands has a core purpose of activating sustainability and acts as a Sherpa for organizations that want to transition into or be a leader within the new economy.


We believe our bodies were designed to enjoy food in its whole, natural form— simple and delicious, and not tampered with.




ith an increasing number of people becoming concerned with the quality of the food they’re putting in their bodies, it’s more important than ever for food companies to be transparent about the ingredients in their products and also where exactly those ingredients are coming from. You may have seen our colorful Silver Hills sprouted-grain bread bags lining the shelves at your favorite health-food store, but what exactly goes into those bags? Attractive packaging and compelling marketing shouldn’t distract you from what’s really important: healthy, all-natural ingredients.

percent transparent with you, our customers, we expect the same from our suppliers. We’ll even go as far as visiting the farms and auditing their processes to ensure that the ingredients we’re purchasing are as wholesome as possible. So what exactly goes into our sprouted-grain breads? We’ll tell you! We believe our bodies were designed to enjoy food in its whole, natural form—simple and delicious, not tampered with. We also believe that it’s our responsibility to not only give you a healthy product but one that’s also healthy for the planet because it contains sustainably farmed ingredients. Our products contain absolutely no GMO ingredients. You’ll know this when you see the Non-GMO Project Verified seal on all of our packaging. We also keep ourselves in check with regular third-party audits to maintain our certifications.


We use the highest-quality whole grains in our sprouting process, and we source them from local producers whenever possible. Recently, we found a farmer that was growing organic red fife, and we were so impressed with the quality of his crop that we purchased it for our new ancient-grain breads. That’s a testament to how important it is for us to give you products that use only the best ingredients.


Our products are 100 percent vegan and don’t contain any oil, eggs, dairy, artificial preservatives, or additives.

(1) READ LABELS CAREFULLY, (2) LOOK FOR CERTIFICATIONS THAT ARE IMPORTANT TO YOU, AND (3) DON’T BE AFRAID TO ASK QUESTIONS! You, as a conscious consumer, should be able to easily access ingredient information for the food you eat, and if it’s not readily available, you should be able to ask the company directly. If that company refuses to give you an answer, then you know something’s not right.

We believe that education, awareness, and practicing what we teach is the best way to inspire you to make healthier lifestyle choices. The simple things in life are the best, and we live this belief by making our breads the way they should be: as simple, organic, and delicious as possible. SILVERHILLS.COM

At Silver Hills, transparency is just as important to us as sourcing the best ingredients for our products. Just as we’re committed to being 100




REBOOT BY Joe Cross In the past few years, I’ve spent a lot of time thinking about what it means to “thrive.” I used to think it meant commercial success, so for the first forty years of my life, that was where I focused my attention and energy. In recent years—thanks to a health crisis, a resulting epiphany, a slew of new behaviors that ensued, and a newfound sense of purpose and community—I’ve come to realize that thriving is both more complex and simpler than I originally thought.

if I didn’t do something radical, I would wind up in an early grave. So I turned toward Mother Nature and embarked on a sixty-day “reboot,” consuming nothing but the fresh juice of fruits and vegetables, followed by three more months of eating nothing but vegetables, fruits, nuts, beans, and seeds. Fat, Sick & Nearly Dead chronicles that change, at the end of which I was off all medication, almost one hundred pounds lighter and (maybe for the first time in my life) really thriving.

I just wrapped up a twenty-five-city book tour to support The Reboot with Joe Juice Diet, a book I authored in response to requests I’ve received over the past three years to put forth the plan that I successfully followed in order to get off medication, lose weight, and turn my health around. You see, in 2011 I released Fat, Sick & Nearly Dead, a film that documented a pretty big change in my own life. A few years earlier, I was almost one hundred pounds overweight, grappling with a debilitating autoimmune disease that was being managed by daily doses of powerful steroids and indulging in my legendary capacity for eating and drinking to excess every day, all the while working long hours and dealing with loads of stress. In my mind, the overindulging was the reward for the overworking—do you get the picture of the vicious cycle I created for myself? Just before my fortieth birthday, I realized that

I’ve toured the world, promoting the film and the book. I’ve talked to people who are desperate for change, hopeful and brave as they embark on their journey to change from the inside out, and triumphant as they realize that the power to thrive resides within us all. Thriving to me means more than material success, recognition, or even optimal fitness. It means making sure that all the pillars of well-being—relationships, nutrition, exercise, rest, and a spiritual life—are all solid and strong. With that foundation beneath us, there are no limits to the heights to which we can soar. Juice on! REBOOTWITHJOE.COM PHOTO: REBOOT WITH JOE MYTHRIVEMAG.COM 79


Kevin Boylan + T. K. Pillan,

Veggie Grill started in Southern California and quickly spread into Northern California, Oregon, and Washington. Now with twenty-four locations [at the time of writing], Veggie Grill continues to expand quickly and is among the fastest-growing restaurant chains in the United States. THRIVE Magazine: Why did you guys start Veggie Grill? Veggie Grill: After personally experiencing the benefits of a plant-based diet and discovering how delicious vegan food could be, we became passionate about creating a restaurant that would bring plant-based food into the mainstream. TM: Veggie Grill is clearly expanding at a brisk rate; I see them popping up all over. How many locations are there now? VG: We have twenty-three now, and we will be twenty-eight by the end of 2014. TM: There are getting to be more and more good plant-based restaurant options out there, but it seems to me that Veggie Grill is expanding at a faster rate than others. What are you doing that they aren’t? Whenever I’m at VG, it’s packed with a wide diversity of people. Why do you believe this is? VG: Well, we started out with a vision and a passion. That said, the restaurant business is not easy, and we were lucky enough to surround ourselves with people who were able to help us deliver on our vision of making it delicious and convenient to eat a plant-based meal. TM: I know, aside from excellent business sense, you genuinely care about making it easy for people to eat plant-based. Why is that important to you? VG: That really is the underlying reason why we started Veggie Grill. We truly felt we could make a difference in helping people and the planet by making it easy and enjoyable to eat plant-based.


Interview by THRIVE Magazine

TM: What benefits have you personally experienced by eating this way? VG: For both of us, our cholesterol went from over 200 to under 150, we lost significant weight, and ultimately, we feel great. The shift to a plant-based diet really worked for us and fueled our passion to create Veggie Grill. TM: What drives you, and what do you enjoy most about what you do? VG: First off, we are driven by the societal benefits to be gained by getting more people to eat plant-based meals. It’s a passion and a challenge. Secondly, it never gets old to see the smiles on people’s faces . . . either because they are meat-eaters and can’t believe vegetarian food could taste so good or because they are plant-based eaters that can’t believe how many delicious options they have. TM: What are your plans for Veggie Grill expansion? National? International? VG: All of the above—but one step at a time! Right now, our next step is to start heading eastward beyond the West Coast. We’ve got our eye on a few markets but haven’t made any firm commitments yet. TM: Do you have any words of wisdom for aspiring entrepreneurs? VG: Conviction and perseverance are virtues. There are going to be plenty of ups and downs. We had a lot of doubters when we first started and continue to have our share of challenges as we grow, but we believe in what we are doing, and that continues to drive us forward. VEGGIEGRILL.COM

The shift to a plant-based diet really worked for us and fueled our passion to create Veggie Grill.


the only school of its kind BY THRIVE MAGAZINE

Matthew Kenney Culinary is the only school of its kind in the world. Matthew Kenney, a celebrated classically trained chef, envisioned and created this classically structured culinary school to meet the increasing interest and demand for gourmet plant-based cuisine. Since 2009, it has expanded to three academies, located in Miami (opening in September 2014), Maine (a summer program), and Santa Monica. Matthew Kenney Culinary also offers courses online through Matthew Kenney Academy Online. At the onsite academies, students work with professional raw-food instructors and learn techniques used in a professional raw-food kitchen. Offering month-long courses, such as the Fundamentals of Raw Cuisine and Advanced Raw Cuisine, as well as Weekend Intensives, like the Art of Raw Chocolate and Artisan Raw Cheeses, the academies nurture students as they develop their culinary potential and aesthetic. At the Santa Monica and Miami locations, students are provided individual workstations, allowing them to focus on their projects and develop valuable skill sets. The Maine academy is a summer program, uniquely designed as a freethinking, experimental environment. Students work with product development and participate in field trips to acquire skills in wild foraging and harvesting. PHOTO: MATTHEW KENNEY CULINARY 82 MYTHRIVEMAG.COM

With the online program, students access a unique interactive forum which provides opportunities to learn a new skill. A frequently asked question is, how can online training be effective for such a handson endeavor as preparing raw food? What makes Matthew Kenney Academy Online so effective is that in addition to having access to high-definition videos and recipes, each student also receives personal feedback from an instructor for each course. Flexibility is one of the benefits of studying through the online program in addition to having the opportunity to share delicious food with friends and family. The program also provides interaction through viewing the work of other classmates around the world. This exposure to feedback has yielded some of the finest work produced in any setting. The experience with Matthew Kenney Culinary, whether onsite or online, provides students with skill sets and creativity that translate into personal and professional applications. Whatever the reason students enroll, Matthew Kenney Culinary is committed to providing training in techniques that inspire and enable the creation of beautiful and delicious raw vegan cuisine. Matthew Kenney Culinary believes in the movement of plant-based cuisine and in furthering the mission of “crafting the future of food� with each student. MATTHEWKENNEYCUISINE.COM

Matthew Kenney Culinary believes in the movement of plant-based cuisine and in furthering our mission of “crafting the future of food” with each student.



Visual Guide to Plant-Based Protein


Lentils (1 cup)


Black Beans (1 cup)


Chickpeas (1 cup)


Kidney Beans (1 cup)




(1 oz./21 seeds)

Spinach (cooked) (1 cup)




Soy Milk (1 cup)

Brown Rice (cooked) (1 cup)



Peanut Butter (2 tbsp.)

Broccoli (cooked) (1 cup)




Chia Seeds

(1/2 cup dry)

(1 tbsp.)

For more information about protein, check out Thrive Forward’s Clean Eating 101 video, “Busting Myths about Plant-Based Proteins.” Scan the QR code to watch the video on your smartphone.

Scale references


Hemp Seeds (1/4 cup)


Quinoa (cooked)

Tennis Ball


(1 cup)






Hemp Milk


Dried Fruit

(1/4 cup)

(1 cup)

(1 oz.)

(1/4 cup)




Visual Guide to Plant-Based Protein (CONTINUED)

All of these meal options provide 25g+ of complete protein 25g


1 cup cooked quinoa

1 cup cooked brown rice

1 cup cooked broccoli

1 cup cooked lentils

1 cup chickpeas

1 cup cooked spinach




½ cup dry oats

¼ cup hemp seeds

2 tbsp. peanut butter

1 tbsp. chia seeds

1 cup soy milk

1 oz. SaviSeeds

¼ cup dried fruit

¼ cup dried fruit



Visual Guide to Plant-Based Protein

(CONTINUED) Good, Better, Best: Plant-Based Protein Choices %DV

Vegetables (1 cup, cooked)



8% 4g


Whole Grains (1 cup)

11% 5g

Brown Rice
















Beans (1 cup)

27% 13g

Kidney Beans


Black Beans



Nuts (1 oz.)

8% 4g

Walnuts Note: The US Daily Value (DV) for protein is 50 grams


12% 6g


14% 7g


Cooking Plant-Based Proteins: a Quick Guide HOW TO COOK QUINOA

15 - 20 minutes

With a light, fluffy texture quinoa balances nicely with legumes to form a complete protein. Before cooking quinoa, you must rinse it thoroughly—the seeds are naturally coated in a bitter resin called saponins. While safe to consume, quinoa is more palatable when completely rinsed. Cook quinoa like rice, at a 1:2 quinoa-to-water ratio for 20 minutes.


30 - 45 minutes

These protein-rich legumes are delicious when flavored with curry powder or paste. Bring a large pot to a boil with 2 cups of water or vegetable broth. Add in rinsed lentils and simmer for 30 minutes, uncovered. If you’re using green lentils, you may need to increase this cooking time to 45 minutes. Before serving, stir in lemon juice, curry powder or paste, and spinach, and season with salt and pepper to taste.


If you’re going to cook your veggies, it’s best to leave the skins on to retain the most nutrients. The best method of cooking is steaming, blanching, or roasting—the less contact the vegetable has with water the better, so nutrients don’t leech from the vegetables. 5 - 90 minutes For more information about protein, check out Thrive Forward’s Clean Eating 101 video, “Busting Myths about Plant-Based Proteins,” on, where you can sign up for the entire series of forty-plus videos for free.

the Juice Fountain® Plus Extract juice without leaving the nutrients behind.

Follow us @BrevilleUSA MYTHRIVEMAG.COM 89


SUMMER ROLLS WITH MANGO, LIME & MINT DIPPING SAUCE Simple, light, refreshing, and packed with minerals, this take on spring rolls is a summer favorite. [ PREP TIME: 15 MINUTES ] Special equipment: mandoline with julienne blade or julienne peeler 6 to 8 rice paper wrappers (8 in/20 cm or larger) 2 cups (500 mL) mango, peeled and julienned 2 cups (500 mL) English cucumber, peeled, seeded, and julienned 2 cups (500 mL) carrots, peeled and julienned 2 cups (500 mL) green papaya, peeled and julienned 2 cups (500 mL) kelp noodles 2 large handfuls of fresh cilantro with tender stems (cut off tougher bottom half of stems) 2 large handfuls of fresh Thai basil leaves 2 large handfuls of fresh mint leaves 1/2 cup (125 mL) of Mango, Lime & Mint Dipping Sauce Fill a large bowl with warm water and spread a kitchen towel on your work surface. Working with 1 rice paper wrapper at a time, soak wrapper in warm water just until pliable, about 30 seconds. Place it on the kitchen towel. Divide the julienned fruits and vegetables and the kelp noodles evenly along the center of each wrapper, layering your ingredients as you go. Repeat with most of the cilantro, basil, and mint, reserving some for garnish. Holding the end closest to you with both hands, fold it over the filling. Tuck it under the filling by using your fingertips and gently pulling the wrapper taut. Fold in the sides, then tightly roll up the summer roll, squeezing the ingredients to get a tight roll. Place each roll as finished on a damp paper towel, and cover with another damp paper towel, to keep them from drying out. Cut each roll in half diagonally and garnish with the remaining herbs. Serve immediately with Mango, Lime & Mint Dipping Sauce. If the rice paper tears while you’re wrapping, just soak another wrapper and wrap it around the torn one.

MANGO, LIME & MINT DIPPING SAUCE Ideal as a dip and can also be used as a burger topping to give a kick of freshness. [ PREP TIME: 5 MINUTES ] Special equipment: blender Makes 1 cup (250 mL) 1 cup (250 mL) mango, peeled and coarsely chopped 3 or 4 mint leaves, torn Zest of 1/2 lime 1 tablespoon (15 mL) freshly squeezed lime juice 1 teaspoon (5 mL) cane sugar Combine all the ingredients in a blender. Blend on high until smooth and pourable. • Keeps in a sealed container, refrigerated, for up to 1 week. PHOTOS: KEVIN CLARK 90 MYTHRIVEMAG.COM






COCONUT MANGO RECOVERY CEREAL Carbohydrates from the mango, oats, dates, and coconut nectar will restock depleted glycogen stores; the essential fatty acids from the flax, cashews, and chia will enhance fat metabolism; and the high-quality, alkaline-forming protein from the nuts, seeds, almond milk, and optional Vega Sport Performance Protein powder will reduce inflammation and instigate protein synthesis. [ PREP TIME: 5 MINUTES ] 1/2 large mango, peeled and diced 3 large Medjool dates, pitted and diced 1 cup (250 mL) gluten-free rolled oats 1/2 cup (125 mL) raw cashews 1/2 cup (125 mL) ground flaxseed 1/2 cup (125 mL) chia seeds 1/2 cup (125 mL) unhulled sesame seeds 1/2 cup (125 mL) sunflower seeds 2 tablespoons (30 mL) unsweetened shredded coconut 2 tablespoons (30 mL) cacao nibs 1/4 teaspoon (1 mL) sea salt 1/4 cup (60 mL) virgin coconut oil, melted 1/4 cup (60 mL) coconut nectar 2 tablespoons (30 mL) water Preheat oven to 250°F (120°C). In a medium bowl, combine the mango, dates, oats, cashews, flaxseed, chia seeds, sesame seeds, sunflower seeds, shredded coconut, cacao nibs, and sea salt. Stir until well combined. In a small bowl, stir together the coconut oil, coconut nectar, and water. Add the wet ingredients to the dry ingredients. Mix well. Spread evenly on a baking sheet. Bake, stirring once halfway through, for 50 to 65 minutes, depending on how much crunch you like. Let cool on the baking sheet. Break up before storing. • Add finely grated fresh ginger on top to reduce inflammation. • Top with diced apples that are rich in pectin and will assist mineral (electrolyte) absorption. This is important post-workout to regain full hydration. • This cereal can be served with almond milk or Vega Sport Performance Protein. • Keeps in an open container, refrigerated, for up to 2 weeks.



ACAI BERRY PRE-WORKOUT ENERGIZER Designed to be consumed about forty minutes before a longer or especially intense workout, this easy-to-digest pre-workout fuel will provide your muscles with cleanburning carbs to carry you through the toughest of workouts. Since it’s in liquid form, it will digest easily and therefore reduces the risk of a dreaded side stitch. Also, pineapple is high in a digestive enzyme called bromelain that further assists with digestibility. In addition, the Vega Sport Pre-Workout Energizer will give your fat metabolism a boost with its green tea and yerba mate, enabling your body to burn more body fat while sparing muscle glycogen, thereby directly boosting endurance. [ PREP TIME: 2 TO 3 MINUTES ] Special equipment: high-speed blender 4 fresh or frozen strawberries 1/3 cup (75 mL) pineapple, chopped 1/4 cup (60 mL) fresh or frozen blueberries 1 scoop acai berry–flavor Vega Sport Pre-Workout Energizer 1/2 cup (125 mL) coconut water 1/2 cup (125 mL) acai berry juice 1 tablespoon (15 mL) agave nectar or maple syrup (optional) About 2 cups (500 mL) ice cubes In a blender, combine all the ingredients except the ice. Add ice to about 1 inch (2.5 cm) above the liquid line. Blend on high speed until smooth. • If using frozen fruit, use less ice. • The agave is recommended if you’re planning a workout that will exceed 3 hours.

I’ve packed the Thrive Energy Cookbook with recipes that are easy to digest, alkaline-forming, and nutrient-rich. For those transitioning to a plant-based diet from a more conventional one, I’ve included several “transitional” recipes to help bridge the gap. I’ve also included a sport-specific section for those looking to boost their athletic performance. Thrive Energy Cookbook is comprised of 150 plant-based, nutrient-dense, 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. THRIVEENERGYCOOKBOOK.COM



BRENDAN’S ZON FITNESS FOAM ROLLER | ZONFITNESS.COM As soon as running or cycling mileage increases, so too does the need for foam rolling. Essentially ironing out your muscles, foam rolling will lengthen them as well as break up adhesions and scar tissue. Greater blood circulation is another benefit, which is a key factor in the recovery process since faster nutrient delivery is the result. The ZoN Fitness Foam Roller is made of dense, nonporous polyethylene so that it retains its original shape while preventing moisture and bacteria from building up. Also available in travel size.

ELLIPTIGO | ELLIPTIGO.COM I first learned of this contraption in 2011, when I came across an ad for an ElliptiGO race up Palomar Mountain in northern San Diego County—4, 209 feet in just 11.69 miles, with an average grade of 7 percent. I gave it a go and loved it. An ElliptiGO is basically an elliptical trainer crossed with a bike. It’s being embraced by the running community, since it allows for a nonjarring break from pounding the road while still getting an excellent cardio and quadriceps workout. In fact, the 2014 Boston Marathon champ, thirty-nine-year-old Meb Keflezighi, is a big fan and regular user.


I started experimenting with compression calf sleeves about a year ago. They were said to reduce fatigue by preventing unnecessary muscle movement known as oscillation, which can lead to premature fatigue. They have also been touted as inflammation reducers. To my surprise, I experienced both benefits, and as a result, my running got stronger. Also, I found that since my muscles were not fatiguing as quickly, I was able to drive my heart rate higher later during a long training run and, therefore, build greater fitness in less time. I like the 2XU calf sleeves because they have a panel for airflow and “seamless, gradient-zoned compression panels” to help increase blood flow and maximum muscle containment for better performance and enhanced recovery times. A sock version is also available.



ENVIRONMENT | ENVIRONMENTFURNITURE.COM I’ve been a fan ever since I walked by an Environment furniture store in New York. I would later get one of its beds, which I think is excellent. The design could be described as “organic modern”: all of its furniture is made from reclaimed materials, yet the lines are clean and its design is very much about function. My kind of furniture. (The Campos Bench is pictured.)


Other than what I make myself, I stopped eating cereal a while back. But then I came across One Degree. It’s different since it’s made from sprouted ingredients, which are more nutrient-dense than standard ingredients and considerably easier to digest. All of One Degree’s sprouted cereals use what it calls “veganically grown” ingredients. This means, not only are they organic, but they also have been grown without any animalbased fertilizers. One Degree cereals include a QR code so each ingredient can be tracked, providing complete transparence.


We’ve completely redone our bars. I liked our old ones, but there was clearly room for improvement. And since constant improvement is built into the company DNA, we looked for ways to make them better. In addition to nutritional enhancements, the new Vega One Bar is layered, giving it a better texture. The Vega Snack Bar is a simple combination of whole foods, the Vega Sport Energy Bar is now easier to digest during a workout, and the Vega Sport Protein Bar has improved flavor and moistness. As with all Vega products, the bars are free of soy, wheat, and gluten, and they’re, of course, completely plant-based.

Being able to get an adequate amount of vitamins, minerals, and phytochemicals, such as antioxidants, into your system of course has many health benefits. A good way to do that through food is by juicing. As Joe the Juicer outlines in his article on page 79, juicing can literally change a person’s life— and has, in several cases. The Breville Juice Fountain Elite offers enough wattage and RPMs for up to 30 percent more juice than traditional juicers. It’s also extremely durable and will last a long time. I’ve had mine for several years, and it works as well as the day I got it.


By far, the most efficient way to produce protein to meet global demand is by way of plants, not animals. Beyond Meat has created chicken-like strips comprised entirely out of plant protein. Not only does it significantly reduce environmental strain, but Beyond Meat has also helped many people I know transition to a plant-based diet. And its products are completely cholesterolfree. If you know anyone who’s trying to reduce meat consumption, Beyond Meat’s Chicken-Free Strips can help.








































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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Flora Ambassador Kristin Moehl Nickname:


Childhood ambition:

Inspired by:

Music when running:

If I had a superpower:

Fueled by:

Since I began fueling with 7 Sources earlier this summer, I’ve been able to sustain higher volumes of training healthfully on a consistent basis. The flavor and added health benefits of 7 Sources make it easy to mix into smoothies, pour over salads and bread, and mix in with oatmeal.

2013 UTMF 165km female winner 2013 FKT Circumnavigate Mount Rainier on the Wonderland Trail (with Darcy Africa) 22:22 2013 Squamish 50 winner

plant-based | non-gmo | sustainable | organic

888-436-6697 | visit to find a store near you.

JAMIE KOMER / Olympic Silver Medalist, USA Water Polo





My ​personal ​passion is enriching the lives of strong, independent, badass women ​who ​break the rules ​and ​cross into new frontiers— personally, professionally, and physically. How do we become stronger emotionally, train harder, and live more fully and expansively? By focusing on what we want our lives to look like, and not just our bodies. We want our lives to make a difference. We listen to what makes our hearts beat, what sets us on fire, and we follow that. The woman who does not require validation from anyone is the most feared individual on the planet. ​ Energy is the new medium. Going inside ourselves is the new frontier. Watching, protecting, and increasing our energy isn’t a competition. There’s no score to keep, except within ourselves. Searching for real truth inside of ourselves, noticing how things, foods, and emotions make us feel, is a personal journey. We are taught to complete, programmed to accumulate, but it doesn’t make us happy. More love makes us happier. We’re programmed to run like machines, but we run on love. Life is too short to spend it at war with ourselves. Let’s chose to surround ourselves with people who create, dream, support, and get things done. Brendan and I wanted to create a high-end publication featuring the most inspiring leaders, athletes, and change ​makers shaping our world. ​ And now, finally, there’s a plant-based magazine that reframes vegan as fit, sexy, successful, and educated. Vegan is the new black. We are compassionate beings who care about the welfare of animals. We are ​passionate about our nutrition, performance, and health. We are committed to protecting the environment. What’s not sexy about that?

Maranda Pleasant ORIGIN Magazine, Mantra Yoga + Health, REAL & THRIVE Magazine. CoFounder/Publisher {Note: Most of this was written while on our SoulShine Tour bus, discussing life with the lead singer of SOJA, Jacob Hemphill.}


The woman who does not require validation from anyone is the most feared individual on the planet.

Clothing for people who live fully, play long and travel well


All the essentials. All-in-one. 15g

PROTEIN Same as 2.7 eggs




Same as 1 yogurt cup (100g)





Same as 3.2 slices of whole wheat bread




Same as 3 servings of vegetables


2.7 cups

Same as 2.7 cups of blueberries

Same as 2.3 servings of salmon

50% RDI


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.





FITNESS JOURNEY OVERCOMING ADVERSITY I started playing tennis at the age of four. I don’t remember learning how to play; I always remember just knowing how to play. I also spent many hours cross-training, running, jumping, and playing other sports, all in the pursuit of being the best in professional tennis. Fitness was a way of life. In my family, snacking consisted of popping over to the fridge and pulling out some fruit or a carrot or making a peanut butter and jelly sandwich. My mom always fed us vegetables, beans, rice, and chicken, all healthy food. She rarely brought sugars and fatty foods into the house. I grew up in an environment of physical activity and healthy eating, but somewhere along the way, I picked up a few bad habits. For one, I love candy. Did I mention I love candy? I had such an obsession that I even started to follow my favorite brands of candy on Facebook and Twitter. I never liked french fries as a child, but somehow they became one of my favorite foods. I can’t get enough doughnuts or pastries—I really could eat junk food all day if given the chance. Despite all the things I was taught, I got sucked in to not only eating junk food but loving it and craving it. I hit my lowest point of unhealthy eating in the summer of 2011. I was having trouble with extreme fatigue and joint pain, and my health was spiraling out of control. I didn’t have the energy to fix meals or the motivation to eat anything healthy. Instead, I turned to marshmallows, candy, and cream-filled cakes. The worse I ate, the worse I felt. I reached the point when even sitting in a chair or lying in bed was downright exhausting. I couldn’t understand what was going on and was in denial about how I was feeling. I’d trained so hard my whole life; how could I feel this way? Later that summer, I was diagnosed with an autoimmune disease called Sjögren’s syndrome. One of the hallmarks is extreme and debilitating fatigue. And can you guess one of the worst things you could do if you have Sjögren’s? Yep, eat sugar—my best friend and worst enemy. I couldn’t quite accept that I could be ill; that’s just not how I see myself. I was finally able to stop eating sweets and mountains


of sugar a few days before the US Open started. I somehow managed to secure a victory in my first-round match, but before my next round, I was forced to withdraw and share with the world that I was dealing with an autoimmune disease. Most rational people would have been prompted to eat even just a little bit better, but it got worse. For the next few weeks, my routine exclusively included watching daytime TV while munching continuously on sugary delights. I felt miserable and very, very tired and sick. I think what I went through is what a lot of us go through. We are not taking care of ourselves from the inside, so we don’t feel good and we don’t like how we look on the outside. We keep putting off for tomorrow what would be better done today: getting healthy and feeling energized. Thankfully, I eventually came to my senses, but not without consequences. I gained twenty-two pounds and was outgrowing the clothes in my closet. I had no energy, and my career as a professional tennis player was in question. I changed my eating habits to be mostly vegan, replacing my beloved high-fructose corn syrup with fruits, and the pastries with gluten-free grains. I lost those pounds and fit into the clothes in my closet again. I feel good about what I am doing for my body. The way back to good health has definitely been a journey, and it will continue to be. We can’t expect to be perfect all the time. In fact, for me, the thought of having to be perfect every day for the rest of my life with my eating and fitness scares the life out of me! It’s very unrealistic and only sets you up to fail big. My website, EleVen, hosts a “Fitness Journey” section offering expert advice, healthy recipes, exercises, and personal entries from participants logging their own journeys. At the end of the day, we all have the same goals no matter where we are with our fitness levels. We all want to feel good on the inside and look good on the outside. I want to live a balanced life and be able to maintain this sense of wellness for a lifetime. ELEVENBYVENUS.COM






Life is about movement. Not just getting from point A to point B, but reveling in the journey. Think about a dancer leaping across a stage, a child running joyously across a field, a gymnast hurtling through the air. Movement is magical. When humans move, we become gazelles, like the dancer; cheetahs, like the running child. We defy gravity for just a moment, like the gymnast, before we stick the landing. When we are in motion, we connect with our own natures, where thinking comes second and all you are conscious of is the pure sensation of being in your body. Are you inspired by the grace and glory of the Olympics? The primal energy of a football game? Even just watching movement connects us to our bodies. But you don’t need to be an Olympian to skate, tumble, or jump. You don’t need to be five years old to know what it feels like to run through a field joyously. It is the responsibility of every human—not just dancers, sports stars, kids, and Olympians—to move. To embrace movement. To become movement. To live movement. Because moving can turn a regular Monday into an extraordinary start to your week. It can turn Tuesday into a quest, Wednesday into an adventure, Thursday into a triumph, Friday into a feat. No matter how you spend your days, claiming your right to move is like claiming your freedom. I did not like my body when I was a kid. I was all skin and bones, all arms and legs. I was really, really skinny, and the other kids let me have it because of that. I hated being skinny. Being made fun of feels terrible, no matter what the reason is, no matter who you are. I have a lot of girlfriends who struggle with their weight, and they all remember feeling self-conscious about being heavier than the other girls as young women. Skinny was their dream. I was on the other side of the spectrum: I wished that I had curves. Dreamy, lovely curves. Skinny or fat, when you’re at the extreme, being made fun of leaves a psychological scar. By the time I was in my twenties, I was so accustomed to being scrawny that I didn’t give any thought at all to taking care of my body. I ate a lot and didn’t gain any weight, so I didn’t think I had to do any activities to build my physical fitness. I was twenty-six years old. I had just quit smoking. I had poor eating habits. I had no strength.

“Today,” he said, “I’m going to introduce you to your new best friend. You’re going to learn to love your new best friend. You’re going to have him with you all of the time. You’re going to cherish him. And he’s going to be a part of your life.” We were so excited. We looked at each other as if to say, who could it be? And Cheung-yan said, “Your new best friend is pain.” I looked at Drew, and she looked at me, and then we both looked at Cheung-yan, and then we looked at each other again, both of us thinking, Did he just say pain? “Yes,” Cheung-yan said. “Pain. You’re going to learn to love pain.” Then he explained that he was going to put us through so much pain that we weren’t going to be able to see straight. And he was not joking. The amount of physical work that we had to do for the next three months was so intense and so painful that it was also completely transformative—physically, emotionally, and mentally. Thanks to my teacher, I was forced to learn just how capable my body could be. I was forced to push it way further than it had ever gone. I learned that pain is temporary, but strength is lasting. I was forced to build the strength that my body had always craved. The first week, I thought I was going to die. By the end, I felt like a superhero. Becoming strong made me feel so powerful, so capable, like I could do anything. And for the first time, I understood what it meant to be connected to my body. That skinny frame, the body I had been ashamed of and wished away and wanted to trade in for a curvier model, was actually a strong, powerful body. And it was my body. And that experience—learning to connect to my body, to love my body, to truly live in my body—has been the foundation of everything I have done since. Everything. My career. My relationship with my family. My relationship with myself. I showed up every day, and I did it, no matter what. Even if I didn’t want to do it, I still did it. And that built the discipline that I needed to do it then—and to know that I can do anything that I set my mind to now. That’s what I want for you: to understand that you can do anything if you set your mind to it, and that a healthy body, supported by eating well and moving a lot, is the vehicle that will get you there. OURBODYBOOK.COM

Then I was cast in the Charlie’s Angels movie. It was autumn, and Drew Barrymore and I arrived to train for our roles on set. (Lucy Liu hadn’t come yet, because she was finishing another movie.) Cheung-yan Yuen, who was our martial arts master, was there, along with all of our trainers. We were so excited. Woo hoo! We had no idea what we were getting ourselves into. Cheung-yan began to speak, and the interpreter translated his words for us.



Y O G A F O R AT H L E T E S :





Not ready to join Cirque du Soleil just yet? Great! Yoga is perfect for athletes who are “inflexible.” Functional flexibility through yoga asana creates an integrated body, increases performance, and speeds recovery. Here are five easy postures for athletes to do post-workout. This routine takes ten minutes. Why stretch post-workout? When the muscles are warm, there is better range of motion and it is a great way to cool down. It is also the most neglected time in an athlete’s routine. Stretching after a race or hard workout will dramatically decrease the recovery time by reducing the lactic acid in the muscles and allowing torn fibers to repair more quickly.




Open, flexible hips are key to peak performance in almost every sport. Use this posture to equalize contraction of the gluteus region after a workout.


Gaze forward, not down. Draw the shoulders together to lengthen and flatten the spine.



Spinal extension helps to open the chest and shoulders, which is essential, especially after exercises that require forward bending, such as cycling and weight lifting. Opening the chest and the shortened pectoral muscles after a workout is essential to maintaining a healthy spine.


Tilt the tailbone down, and draw the elbows together for a deeper stretch.



Toes and feet are essential to athletes for better balance, injury prevention, and connection to the ground for agility. Full rotation of the shoulders is crucial for athletes who repeat exercises with limited range of motion in the shoulders, such as runners, bikers, and weight lifters.


Use breath to relax into the toe stretch. Draw the ribs in towards the centerline, retract the chin, and press up through the crown of the head.



For athletes, the quadriceps are one of the most vital and inflexible muscles in the body. Stretching the quads is like a cool glass of water after a sweaty workout.


Press the hips gently up to increase intensity of the stretch.



Many repetitive athletic motions are linear and do not require deep twisting of the spine, such as biking and running. Twisting is essential for a healthy spine and simply feels good! This is great for swimmers and tennis players.


Root the top foot into the ground, and press the crown of the head up while drawing the lower belly up and in.

Remember to breathe! Pulse in and out of the postures five to ten times, creating dynamic movement with functional flexibility. Deeply stretch at the end of the exhalation, and back off the stretch on the inhalation. Use these five tips and a regular yoga practice to be a better version of yourself. Cultivate strength where there is weakness, length where there is tightness, and balance where there is imbalance窶馬ot just in the body but also life. JENNIFERPANSA.COM

Jennifer Pansa, originally from Colorado, lives in Miami and is a personal yoga trainer to many professional athletes, including triathletes, runners, bikers, basketball players, and even race-car drivers.








BRENDAN BRAZIER: How did you get into MMA? MIESHA TATE: I got into MMA by accident, actually. It began

with wrestling in high school, and then I went away to college, where I discovered MMA through a friend—although I had no interest in fighting at the time. I really knew nothing about MMA and had never even heard of the UFC. Needless to say, it didn’t take long for me to learn about and become interested in MMA. Not long after, I took my first amateur MMA fight.

BB: What does an average training day consist of? MT: I wake up around 8 a.m. and head to my first training session of

BB: Do you have any tips or tricks for eating well while on the road? MT: Yes, take a second and pack a lunch! Sometimes paying a little

more at the grocery store for pre-sliced pineapple or apples or readyto-go cups of almond butter—just as convenient as fast food—can pay itself off in the long run when it comes to feeling and looking good! Just a little thinking ahead, to have things that are convenient and healthy on hand, can make a whole world of difference when you’re on the go!

BB: What’s your favorite pre-performance meal? MT: I like to drink coconut water before my workouts to ensure

I’m hydrated. For food, I enjoy quinoa salad with fresh avocado, raspberries, blueberries, pomegranates, and a lemon-agave olive-oil dressing, plus seared/baked sweet-potato strips with salt and pepper on the side. Great source of energy!

the day, which usually consists of either a grappling-based workout or mitt work, followed by conditioning. Morning practice is where we go over any questions I might have about a technique, or we just review and drill some key strategies for my game plan. Afternoon practice is much more strenuous and usually consists of live MMA sparring/ training.

BB: Do you ever get nervous before getting in the ring? If so, do you

BB: Do you have a workout move that you can do anywhere to keep

MT: Usually I don’t get too nervous, but I do get the occasional

fit without spending hours a day in the gym?

MT: Yes, one of my favorite conditioning drills is where I sit at the

base of a heavy bag and wrap my legs around it. If I’m at home, I just stick my toes under the edge of the couch. Then I do a sit-up, but at the top of the sit-up, I throw a slight left, followed by a straight right punch, really focusing on rotating my core to maximize my abdominal workout!

BB: Do you do any type of mental training or visualization? MT: Absolutely, I think mental training is just as important as

physical. I picture my goals in my mind over and over and train my body in both aspects to accomplish my goals.

BB: How would you describe the way you eat? MT: I am conscious of what I put into my body, especially when I’m

in training camps. I eat a lot of fruits and vegetables, I eat regularly— every two to three hours—and I’m a stickler for portion control! I also eat a good amount of healthy fats, from coconut oil to avocados, and even supplement my EFAs, which help me stay lean and have energy to burn excess fat! I like Vega Sport for recovery.

BB: What benefits do you notice? MT: I think of my body as a race car: I do not put low-grade gasoline

have any tips to help settle your nerves?

butterflies. All I do is try to remind myself why I’m getting into the cage—and that’s because I want to and I like to! I remind myself to never let fear become greater than my dreams.

BB: Do you have tips for aspiring MMA fighters who want to break in to the business?


It’s simple, really. MMA isn’t for everyone, but if you think you have what it takes, then you must be willing to sacrifice at all costs to pursue your ambitions. You have to want to work really hard to get to the top.

BB: Is there one victory that’s most memorable or important to you? MT: When I won the Strikeforce world title, that was a great moment for me.

BB: Has fighting in the UFC taught you any life lessons? MT: It’s a really big world. Not everyone will be kind to you, but

be kind anyways. I never want to reflect on my life and think for a moment that I was a cruel, cold-hearted person. Life is too short to be angry, so just enjoy the moment while it lasts! CUPCAKETATE.COM

in it and expect to win a race. I put the best food I can in my body so I can perform as a top-level athlete.


The hardest part is simply remembering to work it.

By Rebecca Soni. six-time Olympic medalist Any athlete can recognize how it feels to be continually stuck in a bad habit. From bad technique to pre-practice or post-race habits, we all have little quirks that we assume to just be part of us. Even outside the field, we’ve all developed some bad habits that just aren’t serving us. Maybe something already popped into mind? We constantly wish we could change, but until you’re ready to make mental training a part of your normal routine, it will be just that: a wish. It’s not something you are forced to accept; you’re not stuck with the hand you’ve been dealt. But it’s not an easy shift to make. Our habits affect everything from our mood in the morning (“I’m not a morning person”) to our training (“I don’t want to go to practice today—I’m tired!”). In our mental-training workshops for young athletes at The Atlas Ventures, Ariana Kukors (the cofounder and my best friend) and I call these subliminal messages “BBMs,” or bad brain messages. They are that voice inside your head that whispers self-destructive phrases, and until we notice and shine a spotlight on them, we tend to just believe everything they say to be our truth about who we are. So how can we break these bad habits? It doesn’t happen overnight. Mental training is as important as physical training is for athletes, and I’m constantly learning new ways to apply it to my life outside of sports. The hardest part is simply remembering to work it. PHOTO: CERAVE 24 MYTHRIVEMAG.COM


Notice your bad habit, your BBM. What is it? Hear that voice in your head that tells you, “You can’t” or “You’re not good enough.”

the message as just that—a BBM. I like to say, “It’s not 2 Acknowledge me, it’s just my brain.” In working together, Ariana and I call each

other out on our BBMs all the time. It’s become a fun game for us and a great way to keep each other on track. Mental training is always a little easier when you have someone supportive on your side.

3 Shift your focus to something positive or a strong goal. These three steps only take about one second each! But it’s not enough to do this bad-habit-breaking process just once. When you build a bad habit, it’s based on years of repetition. Likewise, undoing the bad and building good habits takes time, persistence, and lots of practice. Sometimes, you have to do these three steps several times back-toback before you can snap yourself out of the habit in that moment. Give yourself time to adjust and make those changes. The most amazing thing about mental training is that there’s always more to learn about yourself. It never fails to surprise me just how powerful this crazy mind of ours really is. THEATLASVENTURES.COM | REBECCASONI.COM Rebecca Soni is an Olympic swimmer and cofounder of The Atlas Ventures.

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DOTSIE BAUSCH Eat right, be kind, and laugh: advice from an Olympic medalist INTERVIEW BY THRIVE MAGAZINE THRIVE Magazine: What does an average training day consist of? Dotsie Bausch: Most of my training days are double days. It can certainly vary according to what season we are in and if I am peaking for a race or in the midst of a heavy load of training.

The golden egg of any sport is finding a natural way to produce the maximum workload to encourage the most growth potential and adaptation to reach a new level. If you recover quickly, you can wake up and train hard again day in and day out.

In the morning, I will do anywhere from a two-to-five-hour ride, consisting of tempo work with intervals mixed in at either 4x5 minutes at 335 watts or maybe some longer ones, depending.

Because of my history, I created a promise to myself that no food in the whole wide world is off limits. With that comes freedom of choice. Nowadays I choose foods that are nutrient-dense and filled with the biggest bang for the buck per gram of food. As an athlete, I want all of my food to be healing something, replenishing everything, and growing new features within my muscle structure to increase my aerobic and muscular capacity.

In the afternoon, I will go to the gym and focus on core strength, stabilization, and balance as well as do a full inverted-leg sled routine that is five sets of fifty reps each, adding two 45-pound plates per side until I reach a max of 615 pounds for the final set. TM: Do you do any type of mental training or visualization? DB: While I physically train almost every single day, I mentally and emotionally train just as hard. You cannot expect your mind to be fit and ready for the intensity of competition if you haven’t trained it to be that way. I use visualization techniques; I use vivid imagery work incorporating all five senses and a lot of positive self-talk. If you are just getting started on your mental training, there is a fantastic book called The Chimp Paradox by Dr. Steve Peters. His theories were integral in my prep going into the Olympic Games. I think having a mental coach is just as important as having a physical one. If you can’t handle the stress and pressure of big competitions when it comes down to the wire, what was all that hard training for, anyway? TM: How would you describe the way you eat? DB: I suffered from anorexia and bulimia in my early 20s. When I found cycling as one of my pathways towards healing, I started to understand the effect real nutrition could have on my performance. It has been an evolution, but today I can honestly say that my whole foods—nutrient-dense, plant-based, organic food choices—have me recovering at almost double the rate of my teammates, who are ten years younger than I am. PHOTOS: DOTSIE BAUSCH 26 MYTHRIVEMAG.COM

TM: Favorite pre- and post-workout fuel? DB: Pre-workout, I load with electrolytes and glycogen. Always rice and some protein that is easy to digest. And a full bottle of electrolyte mix. Post-workout is refueling my muscles with glycogen immediately for accelerated repair, and then I go into my protein for recovery about forty-five minutes later, which is a shake I make with Vega Sport Performance Protein, Vega Antioxidant Omega Oil Blend, blueberries, half a banana, maca powder, cacao nibs, cinnamon, unsweetened almond milk, and ice. TM: What’s your favorite pre-performance meal? DB: Almond butter on fifteen-grain toast and half an avocado with sea salt. TM: Is there one race that’s most memorable or important to you? DB: The Olympic podium. I will simply never forget the feeling and seeing the American flag raised. I don’t want to ever lose what that felt like. The thing that is a slight bummer is that it’s just you up there, and the truth of the matter is, you did not get there alone. You get there with the support of your family, friends, coaches, and sponsors. I remember wishing that they were all up there with me.


DOTSIE BAUSCH TM: Has being a world-class cyclist taught you any life lessons? DB: Cycling has been a true gift to me from day one. I used it as a healing vehicle in the beginning. When I was ready to reintegrate activity and exercise back into my life, my therapist wanted me to try something that I had never done before and had no negative connotations with, because one symptom of ED [eating disorders] is overexercise, and so I chose cycling. I chose it out of the blue, really. It just seemed like it would feel good with the wind in my hair, and the feeling of freedom would be welcomed. I never stopped. In part, cycling saved my life. Training as a professional athlete constantly makes me feel like I am working on the edge of my abilities, which is an exhilarating and terrifying place to be. My coach is consistently pushing me up against the wall, and it’s not just physical. He asks so much of my mental capabilities. I feel stretched to the max most of the time, trying to balance life and work and my athletic career. But competitive cycling has truly seen me through so many situations. If it weren’t for that, I would have never lived in this place where I feel bold and competent yet sometimes I can’t get enough air, inadequate but capable, valuable and invaluable, and so in control, yet out of control. Competitive cycling and all of its ups and downs is the biggest mirror to life that I can find. Every lesson I have learned in cycling transfers over to my relationships, my work, and infuses me with the confidence I need to live life fully each day. I recognize there are others that would like to be in my shoes. That is single-handedly what motivates me on days when I don’t feel like training.


TM: Are you working on anything new right now? Other interests? Projects? DB: I am a consultant and adviser for SpiderTech tape, the leader in the kinesiology-tape market. I am also a consultant/cycling expert for a magnificent program called Ride 2 Recovery, which is a program focused on healing wounded warriors coming back from war. I also work closely as a consultant, adviser, and mentor for the foremost eating-disorder treatment facility, McCallum Place in St. Louis, Mo. I work with their program focused on athletes and eating disorders called The Victory Program. It is one of a kind in the ED community and is making huge strides towards reaching out to high school and universitylevel students. I also own my own coaching business, which I have for over ten years, called Empower Coaching Systems. TM: Anything else you’d like to add? DB: Yes! Advice for young women looking to compete in cycling: Enjoy the journey. Live each moment like it’s your last. Be the best you. Be kind to others. Give back. Don’t allow sport to make you egocentric. Think of others and how you can affect other young women in positive and inspirational ways. EMPOWERCOACHINGSYSTEMS.COM

Dotsie was a silver medalist at the 2012 Olympic Games in London, a seven-time USA Cycling National Champion, and a two-time Pan American gold medalist.

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When Olympic athletes visualize their events while hooked up to biofeedback machines, muscle fibers fire in the same pattern as if they were physically performing. When you visualize a performance by using all your senses to make the event as real as possible, the mind can’t distinguish between really doing it and not.

Visualization helps code movement patterns, thus making actions more familiar and automatic. No wonder visualization is an essential component in peak-performance training. Even before you physically attempt a skill, and long after your body is done for the day, visualization works to accelerate reaction times, improve coordination and accuracy, and enhance overall performance.







Often, the mind gives up before the body needs to. Despite any physical pain, willpower—predominantly controlled by visualization—can push you through any discomfort in order to realize heightened levels of performance. There are two ways visualization can cope with pain. The first way is by controlling your interpretation of pain. The defeatist mindset interprets pain to mean This sucks, I obviously didn’t train hard enough and now I’ll never achieve my goal. The competitive mindset, on the other hand, interprets pain to mean My body is talking to me to either let me know I need to adjust some aspect of my activity or dig deep for that extra motivation to power through.



In the premiere issue of THRIVE, many of the athletes discussed their experiences with nervousness. Simon Whitfield, Olympic Gold Medalist in the triathlon, and Mike Zigomanis, NHL hockey player, shared how they redirect their nervous butterflies to fly in formation. This tactic requires visualization. Instead of experiencing the nervous butterflies in your stomach flying around frantically and out of control, in your mind, place them in an inverted V-shape, similar to a flock of geese, that travels fast and efficiently. By taking control of your nerves through visualization, you can reduce the amount of anxiety you experience and better utilize your arousal levels for peak performance.

To find that last bit of motivation, distract yourself from the pain by visualizing skill mastery such as the next push-up, mile run, Warrior II Pose, etc. In other words, once you know the pain is there to test your willpower, tune the pain out by visualizing a specific and successful aspect of your performance.

Your mind can be your biggest enemy or your greatest ally. The next time you find yourself approaching self-doubt, pain, or anxiety, use these visualization techniques to harness your mental strength and discover your personal best performance.

The second way visualization copes with pain is through symbolic imagery. In my consulting practice, I teach athletes to imagine their pain as gremlins. They then take control of the gremlins and imagine them moving away from the area of discomfort, leaving their bodies with strength and stamina to keep moving forward.

DRHALEYPERLUS.COM With a PhD in sport psychology, Haley Perlus empowers athletes to achieve peak results. An adjunct professor, three-time author (including The One Minute Diet), international speaker, and appointed industry leader, she helps people reach their highest standard of performance.

Look Good, Play Well Style and Performance in a Fitness Line Designed by Venus Williams




It took me seven shoulder and hip surgeries to realize I was missing something. Pretty dense, right? I had accepted the belief that my body was not meant for the repetitive strain or load from competing at an elite level. “I’ll just work through it. That’s what athletes do,” I’d tell myself. We’re proud, determined, and competitive. OK, so maybe I was a little too proud, determined, and competitive. Yet by number seven, I finally decided to listen to the not-so-subtle hints that were pounding in my joints. And in walked yoga and Pilates. Like many athletes, I had assumptions about these seemingly odd practices. Do I have to be flexible? What if they speak a language that I don’t understand? Do I need to move like a ballerina? Because I flail my arms around more like Carlton from The Fresh Prince of Bel-Air. Thankfully, I was introduced to the “mat” via physical therapy, which provided an approachable and alignment-focused environment that has inspired me since. (Though I still enjoy dancing like Carlton on occasion.) While it’s obvious I began my practice as a physical one, I soon discovered there was more than meets the eye to these flowing sequences and conscientious activations. I was being educated about my own body in such a sneaky fashion that, before I knew it, I was experiencing some exciting “side effects”: improved mental focus, breath control, physical stamina and stability, internal and external balance, and improved confidence. Hmm, there must be something to this. From professional athlete to instructor to ultimately inventing my own career path with my company, Athlete.Yogi.Traveler, the way that I now share my knowledge, experience, and passion with athletes is through my Olympian Yoga & Pilates program. Customized for the team or athlete, these specialized yoga and Pilates programs are sports- or position-specific, form- and alignment-focused, travelfriendly, and complementary to one’s current training regimen. Why? Because I want to empower the athlete. A starting baseball pitcher who sees the mound every five days compared to a catcher who is in a squat position almost every day is a call for personalized support. Like all athletes, they put their bodies through varied stresses at different frequencies. We need to provide a resource for these athletes to find the optimum mind-body balance to obtain peak performance. Call me an audacious goal-setter, but I not only want to teach and motivate others, I want to create something bigger than myself. Something that ignites positive change through movement. The Mat Movement, to be exact. With a company and personal goal to get every athlete on the mat, while being a bridge between athletes and practices like yoga and Pilates, we have a mobile and global movement!

There is a man in my life, Matt Komer, who also goes by the titles of Husband, Cofounder, and Master of Direction of AYT, former Professional Athlete, and other names I shall not divulge here. Being avid globe-trotters, we’ve experienced something special. There are athletes all over the world, with sports being the universal language uniting us. Like sports, yoga and Pilates are movements of the body, which can be translated across borders and cultures. Whether I’m leading an exclusive program for a professional team in the US or teaching yoga to children in Rwanda through a sportsaffiliated nonprofit, my goal is the same. Are you ready to unroll your mat to enhance your athletic performance?


are concentrating 100 percent at the task at hand. Focusing on our breath and movement allows us to become more in tune to the present, an ideal tool for the athlete.

2. YOUR FOUNDATION: When someone uses the word “posture,” do you naturally prop yourself up a little taller? (Gotcha!) Working your way from the feet up—sans shoes—to the crown of your head, the strength of your foundation is vital for a strong and healthy body, no matter your discipline. 3. AN ATHLETE’S PERSPECTIVE: Having gone through all levels of competition, I understand the physical and mental demands of an athlete’s lifestyle. I also recognize that there might be a stigma to yoga, which I myself had. This is why I designed OY&P as an approachable and relatable form of training, for both male and female athletes. 4. PROPRIOCEPTION: Proprioception refers to the sense of physical tension, movement, and relative positioning of the parts of our bodies. If we can increase our proprioception, we can ultimately improve our alignment, awareness, and activation, converting them into efficient athletic movements. 5. LONGEVITY: Whether you’re training for the Olympics or

your first 5K, we share the same fundamental goal: to be healthy. Many injuries are the result of muscular imbalances, which can hinder our peak performance levels or even take us out of the race completely. By increasing muscular balance, flexibility, and strength, this will not only help you thrive on the field but in everyday life.



KOMER Like sports, yoga and Pilates are movements of the body, which can be translated across borders and cultures.




Fueling mind and body, from nutrition-timing to meditation cabins



BRENDAN BRAZIER: What does an average day of eating and training consist of?

Heather Jo Clark: Training and eating changes depending on if I am

in a training camp for a fight or just training in between fights.

When I am in training camp for a fight, I have to be really strict about what I eat, by watching calories and making sure I’m getting the proper protein and nutrients to sustain my elevated training regiment. I am very lucky that I am not only a Vega ambassador but also sponsored by Thrive Foods Direct. This makes my life a lot easier by allowing me to skip the trips to the store and spend time in the kitchen, making sure I get all the nutrients I need as a vegetarian professional athlete. For breakfast, I eat granola or oatmeal. After breakfast, I head to the gym while drinking my Vega Sport Pre-Workout Energizer. After training, I immediately grab my Vega Sport Recovery Accelerator out of my gym bag and drink that right away. I can definitely tell a difference if I skip one of these. They make a world of difference! When I get home about forty-five minutes later, I make myself a Vega Sport Performance Protein shake with rice milk. During camp, I usually head back to the gym a few more times in the day to do strength and conditioning, hit focus mitts, or have a jujitsu private with my coach. I end the day with another hard workout of jujitsu, bag-hitting, and/or sprints. In camp, I train three to five times a day, anywhere from thirty minutes to an hour and a half per session. Intensity varies. When I am not in camp, I usually train twice a day and allow for more higher-calorie snacks or desserts. The Thrive food I get delivered to my house consists of three meals a day for seven days. The meals vary in recipes but always have over twenty grams of protein and are full of food high in nutrients, like kale, lentils, garbanzo beans, brown rice, quinoa, black beans, etc. In between meals, I snack on some of the yummy recipes from Brendan’s Thrive book. My favorite is the chia-seed pudding. I also like to snack on Vega SaviSeeds. One of my fave snacks is taking an Ezekiel wrap and putting in almond butter, Nutella, and bananas. One thing I have really been trying to focus on is what to eat at the right time. After recently talking to my nutritionist from Vega, Sarah Skalzub, I have implemented fast-digesting food before a workout to ensure that I use the energy I have for training and not for digesting. I find that waiting to eat after a workout helps my recovery tremendously. I also include coconut oil and avocados in my diet.

BB: What benefits do you notice?

HJC: Being a vegetarian for almost fifteen years now, I have always struggled to get my proper nutrition. I never knew how having a wellbalanced diet could really change my performance in such a big way. I have way more endurance and strength and feel overall so much more energized all the time. Without the proper nutrition and supplements, I don’t believe I would be where I am today in my career. Vega, Thrive Foods Direct, and, of course, Brendan have changed my life immensely. I just want to thank the whole Vega team for believing in me and taking a chance on me before I even had one fight. I am forever grateful and owe a lot of my success to them. They have continued to teach me new ways to eat better and live a healthier lifestyle. The website, books, e-mail blasts, webinars, one-on-ones with a nutritionist, and support have been a true blessing in my life.

BB: Favorite pre- and post-workout fuel? HJC:

My fave pre-workout fuel is brown rice stir-fry. If I have just a little time before my workout, I love the orange-zest Vega Sport Endurance Gels. My fave post-workout fuel is [made by] taking one of the black bean and brown rice dishes from Thrive Foods Direct and putting it in a corn tortilla with spinach, avocado, and a little salsa.

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? HJC: My first pro MMA fight, I remember waiting for the nerves to set in. But they never did. I was definitely excited but not nervous. As my career has progressed, I tend to be more nervous. Reasons being, the stakes are higher, the opponents are better, and I want so bad to have a good performance. It’s not that I’m nervous about getting hurt or losing but more that I will not perform at my best. The closer I get to the fight, I get more confident. I have had the privilege and honor to train with some of the best WMMA fighters in the world. They gave me my confidence, and I always reminded myself before walking out to a fight, I was not facing any of them, and that immediately gave me a sense of calmness and fortitude.

BB: How would you describe the way you eat?

BB: What’s your favorite pre-performance meal the night before a fight?



I eat a very healthy vegetarian diet. I try to eat vegan as much as I can, but I still haven’t been able to commit to giving up cheese and ice cream once in a while. Now there are so many cheese and ice cream alternatives, it is definitely getting easier to supplement them. Along with my diet, I make sure to also incorporate probiotics, multivitamins, chlorella, maca, rhodiola, and iron. All my vitamins are food-based vitamins. Another cool suggestion that my Vega nutritionist made was that when looking for a probiotic, look for one where the company only specializes in making that one thing. In most cases, it shows they spend a lot of time perfecting it.


I have played with a few different things. The fights at the beginning of my career, I was eating a burrito consisting of beans, rice, and avocado. So I decided to continue to eat the same thing. Those fights, I actually finished my opponents fairly quick, so I’m not sure exactly what effect it would have had on my endurance. The next few fights, I ate pasta. I felt pretty good for my fights, but I now realize that I may not have had the sustained energy I would have had eating a different starch, like sweet potato, brown rice, or squash. I do find that immediately after weigh-ins, it helps to eat some grapes and watermelon to get some natural sugars and water in your system right away. Then make my way to the proteins and starches.

BB: Do you do any type of mental training or visualization? HJC: Absolutely! I have always done visualization where I see myself doing the moves, reacting to things, and feeling the feeling of victory after my win! Even when I played ice hockey, I would visualize shooting on the net a thousand times in different ways and then make myself feel that feeling you get after you score a goal. Lately I am learning how to train smart, but for years I wasn’t so smart and put a lot of wear and tear on my body. Because of this, I am stuck doing most of my runs on a treadmill. I make the most out of it, however, by putting on my tunes and picking a point to focus on. While I’m running, I visualize my fight. I visualize myself warming up, walking to the cage, seeing my opponent across the cage, and then the fight itself. By the time the fight actually happens in real time, I have already played it in my head many times. After recently spending a week in LA with my original sensei, Benny “The Jet” Urquidez, I have learned a new type of meditation that I have already started using and found great success with. He calls it a “workshop.” In this workshop, I visualize myself guided to a cabin full of light. In the cabin, there is a dresser full of drawers labeled with different energies. When needed, I can go into my meditation cabin and open my drawers to access my energies and chemicals within my body. Along with this dresser full of energies, there are also many other things in the cabin that help to focus my truth and get rid of negative energy. It truly is an amazing and powerful way of meditating.

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

I try to find a Whole Foods nearby. They always have great veggie options. I take my Vega supplements with me so I have plenty of snacks, such as Vega One protein shakes, Vega One bars, and SaviSeeds. I also like to bring fruit, dried fruit, almonds, walnuts, and granola. I think the key to healthy eating on the road is being prepared and knowing what you will have access to wherever you are.

BB: Is there one victory that’s most memorable or important to you? HJC: My most memorable victory was when I got my ten-second knockout. Going into that fight, I was a bit nervous because my opponent was undefeated, with three victories. On top of that, she had broken her last opponent’s eye orbital with an elbow, so I knew she was tough. My most important fight, however, is a different fight. It was one that the judges called as a split-decision loss. However, I believed I won. The part that makes it important was not the result of the fight but a few lessons I took away from it. One lesson I learned about myself was, I will not quit, no matter what happens. I broke my radius bone on my right arm in the second minute of the second round. I had no use of that arm but continued to try to win with one arm. The second lesson I learned from that fight was that when you put too much emphasis on the result of the fight, you lose sight of what’s important. The most important thing is to be the people’s choice—and put on a good show and be proud of your performance.

My most memorable victory was when I got my ten-second knockout.


Just as you would take your car to a mechanic, you would take your body to Joga to find out what the malfunction is.

What Is Joga? BY JANA WEBB

It’s not jogging and yoga, it’s not making jokes about yoga, it’s not a mistake in the spelling of “yoga” . . . the word Joga in its infancy meant “yoga for jocks” and eventually dissolved as the word “jock” clearly insulted the intelligence of what Joga is. Joga is a system of movement that was designed to improve athletic ability by educating practitioners on how to move kinetically, how to syndicate and integrate core and breath throughout movement patterns, and how to use breath to elicit relaxation and regulate sleep patterns. Yes, there are many yoga-for-athletes programs out there which are great and have taken traditional yoga postures and modified them for the tighter athletic body, but what is different about Joga is that the design of the system replicates cadence and biomechanics of movement in sports and in showcases where common injuries take place during movement. Injuries happen in movement, so the long holds that we find in traditional yoga don’t necessarily make sense athletically. In fact, the program is not designed to make athletes more flexible; it is designed to balance the body in terms of strength and flexibility. Athletes need to be tight to some degree for their explosive movements and not too flexible so that they come out flat. How to find the balance? Just as you would take your car to a mechanic, you would take your body to Joga to find out what the malfunction is. Sometimes you think it’s the engine and it turns out to be a missing valve. Joga exposes where your deficiencies/weaknesses are and then gives you the tools to turn these weaknesses into strengths. The program was designed to rebuild the muscular imbalances that are caused from overuse, repetition, and injury. Once these imbalances are corrected, the body is able to move more

efficiently, increasing performance and agility while, at the same time, reducing the chance of injury because the body is not overcompensating. Benchmark postures are infiltrated throughout the program so athletes and athletic coaches can measure success. What about the breath? Breath is life. The power of the breath is probably one of the most underestimated, unused tools which, if learned properly, can be turned into an athlete’s most valuable secret weapon. As we realign the body and create proper posture, we can increase VO2 by up to twenty percent. These stats enable athletes to have more endurance and quicker recovery. The system also educates athletes how to integrate breath mechanics and core mechanics, inspiring all movements to be powered simultaneously by the core and breath. The intention is to practice these Joga movements repeatedly, creating new muscle memories that will become innate movement patterns for application to sport. Different breathing techniques can be used to balance sympathetic and parasympathetic nerve patterns (right-left brain), so athletes have the opportunity to come down from physical, mental, and emotional stress, enabling them to relax, recover, and return to normal sleep patterns. Joga embraces the athletic mind and body and is executed in a way that not only resonates with the athlete, trainers, and coaches but also captures the culture of sport. It is a system that “hides the spinach in the chocolate cake” and can be implemented into any training program. It could possibly be the missing ingredient that you’ve been looking for. JOGAWITHJANA.COM


OUT YOUR CLOSET Though it may be tempting to grab a trash bag when you clean out your closet, resist! There are much better ways to give your old trousers the boot. Did you know that the average American throws away 68 pounds of clothing and textiles per year? According to the EPA, that’s around 14.3 million tons of textiles, which amounts to about 5.7 percent of our municipal solid-waste stream. When your closet seems to be busting at the seams, it may be time to clean out all the excess stuff—the right way. Depending on your priorities and your style, consider the following options. BY SUMMER RAYNE OAKES

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Thrift it. It’s crazy to think that less than half of postconsumer textile waste is recycled as secondhand clothing, but almost all of it (93 percent) can be recycled and kept out of our landfills. Salvation Army or Goodwill shops are stalwarts when it comes to thrifting. Freecycle or Yerdle it. If you want to wait a

bit to get clothes (and other items) off your hands, you may want to try registering on or, two organizations that help neighbors get rid of usable items. They bring to light the age-old phrase “One woman’s trash is another woman’s treasure.”

Give it. Donating clothing to charity is a fairly

popular method of giving away the clothes we don’t want any longer. Certain causes and associations have charity drop-offs for fundraising purposes, such as Multiple Sclerosis Association of America and Brides Against Breast Cancer. Other organizations seek clothes for specific causes. Dress for Success accepts professional attire for disadvantaged women seeking jobs or already in a job. One of my friends has a different approach. She donates her unwanted clothes directly to people who she knows will use them.

Consign it. If your clothes are still in great shape, you can bring them to a consignment shop to turn your castoffs into a little extra cash. You can find a local consignment shop in your neighborhood or check out for drop-off information. But be sure to call or visit the place where you plan to sell your items. Ask about store policies, what percentage you get, and what season they are looking for. Online consignment is also available, such as at

Flea it. If you don’t mind spending some time

peddling your old clothes, you might want to consider getting a space at a local flea market. You’ll usually have to pay a booth fee, but the benefit of a flea market over a consignment shop is that you will reap all your profits. Visit to find a local flea market.


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Park it. In a garage, on a sidewalk, or in your yard . . . wherever you are, if you get a lot of traffic in your area and don’t mind spending some time outside, “parking it” is a great way to make some extra money. Etsy or eBay it.

If you just don’t have the time on your hands to flea it or park it, do what thousands of Internet entrepreneurs do and Etsy or eBay your stuff away.

Alter it. Though altering may not work for all the

items you want to get rid of, it makes sense for some things. (I have all these T-shirts in my closet that I’m just waiting to turn into something I will wear!) If you can score a local designer, you may be able to transform your trousers into a funky purse or tailor outsized clothes into something that fits like a glove, so to speak.

Swap it. A community swap makes for a good way to get people together to reuse and recycle clothes. Visit for information on swap centers in your area and great step-by-step instructions on how you can start your own. Online swapping centers are also cropping up all over, such as the one at

Exchange it. Exchanging clothes is very similar to swapping, but you have a little more choice. Places like Buffalo Exchange allow you to buy, sell, and trade clothing and accessories. You can bring in your former favorites for trade or cash on the spot. Each store’s inventory constantly rotates, but they can be picky, so don’t be sour if they don’t take your clothes! SUMMERRAYNE.NET Summer Rayne Oakes parlayed her background in environmental science and entomology into a career as a fashion model. She cofounded Source4Style, an award-winning online marketplace for materials, and authored the best-seller Style, Naturally: The Savvy Shopping Guide to Sustainable Fashion and Beauty.




mbracing foods that heal is the ultimate solution for maximizing your baby-making prowess. (It helps, too, that a naturally balanced diet will make you feel sexier than ever!) And once pregnant, you won’t need to worry about having the bloated, moody, and otherwise miserable experience that has become the norm. You’ll feel more comfortable in your own dewy, delicious skin and be more confident. You’ll have more energy, your immune system will work more efficiently, and your body will be better at mending itself after you give birth. Plus, once you clear away the gunk that’s clogging up your body, you unclog your mind as well. You’ll be able to tap into your most grounded, truest self, which is so crucial for being a mama. Because when you can tune in to your own needs, you get better at hearing your baby’s, too. And a healthy baby is a happy baby.

Plant-based foods—or kind foods—are nature’s way of giving us sunpowered health at its most delicious. There are virtually no nutrients in animal-based foods—including protein and iron—that aren’t better provided by plants. Kind foods can supercharge fertility; reduce the likelihood of miscarriage; infuse breast milk with all kinds of nutrient goodness that makes your kid smart and healthy; and help stave off diseases like cancer, heart disease, diabetes, osteoporosis, and high blood pressure. Ground-breaking authorities, like Drs. T. Colin Campbell, Caldwell B. Esselstyn Jr., and John McDougall, have demonstrated that changing your diet to include more kind food and less nasty food can help you live longer, feel younger, lose weight, have more energy, preserve your eyesight, keep your mind sharp, and have a more vibrant sex life. They also assert that it can demolish your need for pharmaceutical drugs, especially for the treatment of things like depression, type 2 diabetes, and hypertension. And because the Food and Drug Administration estimates that ten percent or more of birth defects result from medications taken during pregnancy—things like prescription painkillers, antidepressants, and thyroid medications— that’s a pretty big deal. These doctors agree that eating a diet rich in Mama Earth’s little miracles can turn you into a super-healthy, clean machine, and isn’t that the kind of house you want to build for your baby?

All of this starts with lovely, wonderful plants—or what I like to call ‘kind food.’

All of this starts with lovely, wonderful plants—or what I like to call “kind food.”


These incredible, life-changing, life-creating foods are the ultimate baby-house-scrubbing task force. Eating a plant-based diet is one of the biggest boosts to your chances of getting pregnant. Plants help balance our hormones, maintain stable blood sugar and pressure, and generally fuel all of our machinery in a cleaner, more efficient way. Eating them means not only boosting the odds of conceiving but also setting the stage for a transcendent pregnancy, a smoother birth, a healthier baby, and long-term protection from almost every disease there is.

Alicia Silverstone is the best-selling author of The Kind Diet: A Simple Guide to Feeling G reat, Losing Weight, and Saving the Planet and founder of The Kind Life. Best known for her generation-defining turn in Clueless, she continues to work in film, television, and theater. Alicia is a dedicated activist on behalf of the planet and endangered animals.


inner waves organics Worn by Inspiring Yogis Everywhere FEATURED YOGI

Molly, Age 40 – Writer, Mother, Wife, Activist for Healthy Minds and Bodies

Now accepting new studio retailers. MYTHRIVEMAG.COM 43

A nti-

Breast Cancer


The “Three Strikes” Carcinogen to Avoid BY KATHY FRESTON

You may have heard a lot recently about how a chemical that is formed from cooking meat is carcinogenic (cancer-causing), but recent studies show that the scope of what’s bad for you in terms of meat is actually expanding. We’ve known since 1939 that there were “cancer-producing substances” in roasted meat. Scientists have since identified the compounds as heterocyclic amines. I know . . . what the? Well, they’re described by the National Cancer Institute as “chemicals formed when muscle meat, including beef, pork, fish, and poultry, is cooked using hightemperature methods, such as pan frying or grilling . . . .” Historically, studies on rodents downplayed the risk, suggesting 99 percent of these chemicals can be removed by the liver, but it turns out we’re not rats! Humans are fifty times less able to detoxify these carcinogens, which may explain why studies done on Long Island and around the world have shown that women eating more broiled, grilled, fried, barbecued, and smoked meats appear to have up to 400 percent higher risk of developing breast cancer. (I think of all the chicken I broiled or grilled through the years so as not to get too much fat on my plate!) According to one study, “More than 85 percent of breast cancers are sporadic and attributable to long-term exposure to environmental carcinogens, such as those in the diet, through a multistep disease process progressing from non-cancerous to premalignant and malignant stages.” Most cancer-causing agents are involved in either the initiation stage of cancer, triggering the initial DNA mutation (like radiation), or the promotion stage of cancer, promoting the growth of the tumor (certain hormones like IGF-1). But heterocyclic amines like one called PhIP found in cooked meat have been called “three strikes” carcinogens because they cause DNA mutations (strike one), and they promote cancer growth (strike two), and they also increase its metastatic potential by increasing cancer invasiveness (strike three). By asking women undergoing breast-reduction surgery (one way to look at breast tissue from a wide variety of women) about their meat-cooking methods, researchers were able to directly correlate the number of DNA mutations found in breast tissue with the estimated dietary intake of cooked meat carcinogens. The DNA-damaging effects of these carcinogens have been known for over a decade. What surprised scientists and doctors was that not only may these meat chemicals trigger the original cancer-causing mutation, they may also then promote and spread the growth of the tumor, as PhIP was subsequently found to activate estrogen receptors on human breastcancer cells almost as powerfully as pure estrogen! Even at very low


doses, the cooked-meat chemical PhIP appears to drive the growth and spread of breast cancer, strikes two and three. Putting it all together, researchers recently demonstrated for the first time that normal breast cells could be transformed completely into breast cancer just by dripping PhIP (at the levels found in cooked meats) on normal human breast cells. That’s all it takes, and Jekyll becomes Hyde. PhIP is also found in cigarette smoke, diesel fumes, and incinerator ash, but the highest levels in food are found in fried bacon, fish, and chicken. Even just baking chicken at around 350 degrees for 15 minutes leads to significant production of PhIP. If you are like me and thought that it was just those blackened bits of meat from the grill that were the problem, this might come as a rude awakening. Granted, these were breast cells in a petri dish. How do we know these carcinogens make it not only into the breast after you eat cooked meat but into the breast ducts, where most breast cancers arise—so-called ductal carcinoma? Researchers didn’t know for sure until a study out of Canada measured the levels of PhIP in the breast milk formed in those ducts of nonsmoking women. The average concentration of the “three-strikes” carcinogen they found in the breast milk of meat-eating women corresponded to significant cancer-growth activation. One of the women was vegetarian, though, and interestingly none was detected in her breast milk. None. Toxicologists lament that: “Exposure to PhIP is difficult to avoid because of its presence in many commonly consumed cooked meats, particularly chicken, beef, and fish.” But if you’re able to somehow dodge those meats (and don’t suck on a cigarette, tailpipe, or incinerator smokestack), maybe it’s not so difficult to avoid after all. Just move away from the Standard American Diet of meat, chicken, and fish as the centerpiece of your meal and lean toward whole grains, beans and legumes, nuts, fruits, and veggies. KATHYFRESTON.COM Kathy Freston is a New York Times best-selling author with a concentration on healthy living and conscious eating. Her books include Veganist: Lose Weight, Get Healthy, Change the World and Quantum Wellness: A Practical and Spiritual Guide to Health and Happiness. Her newest book is The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight Loss.





CRAZY SEXY BEAN CHILI This crowd-pleaser is a go-to dish for potlucks, football-watching shindigs, and no-stress weeknight dinners. Serve over brown rice and pair with a heaping side of steamed greens and corn tortillas. Cumin’s nutty, peppery flavor is popular in Mexican and Indian cuisines. Chili powder contains a unique blend of paprika, onion, garlic, oregano, and cayenne, giving your chili the traditional flavor that keeps you coming back for more. Don’t sub it out for cayenne alone! SERVES


INGREDIENTS 1 1/2 tablespoons cumin seeds 2 tablespoons olive oil 1 diced white onion 3 minced garlic cloves 1 finely diced jalapeño (for less heat, remove seeds and/or use half the pepper) 2 tablespoons chili powder 1 1/2 cups ground seitan (alternatives: crumbled tempeh [wheat-free] or finely diced mushrooms [soy-free]) 1 diced zucchini 1/2 cup diced potato (any kind) 2 (15 oz) cans of black beans, rinsed 1 (15 oz) can of kidney beans, rinsed 1 (14 oz) can of crushed tomatoes (San Marzano recommended) 2 cups water 2 tablespoons maple syrup 1 teaspoon sea salt 1/2 bunch fresh cilantro 1 cup kale, chopped Diced avocado (optional) Fresh cilantro (optional)

PREPARATION Toast the cumin seeds in dry soup pot on medium heat, for 2 minutes until you smell the robust aroma. (This process releases the full flavor of the spice.) Add the olive oil, onion, garlic, and jalapeño. Stir consistently until the onion is golden and translucent. Add in the chili powder, seitan, zucchini, and potato, and stir well. Sauté for 3 to 4 minutes, stirring to avoid sticking. Add in the black beans, kidney beans, tomatoes, water, maple syrup, sea salt, and cilantro. Cover with a lid, reduce heat to low, and allow to cook for 20 to 25 minutes, or until the potatoes are tender. Remove from heat and stir in the kale. Serve hot. Garnish with the diced avocado and a handful of cilantro, if using.


CHOPPED SALAD Parsley power! This feisty little herb is much more than an ordinary garnish. A couple tablespoons deliver more than your daily vitamin K needs, which means stronger bones. Make a pilgrimage to pita Mecca by stuffing this salad inside a pocket with a few slices of avocado.


2to3 INGREDIENTS 2 cups romaine hearts, chopped 1 cup chickpeas, cooked (or 1 [15 oz] can, strained and rinsed) 3 tablespoons combination of sunflower and sesame seeds, lightly toasted 3 tablespoons parsley, chopped 2 tablespoons flax oil 2 tablespoons white balsamic vinegar Sea salt, to taste Black pepper, to taste


Combine all ingredients in a bowl, toss gently, and serve.


CURRIED CASHEWS These snack superheroes are packed with bone-building nutrients, copper, and magnesium. Gussy up a salad for an even tastier meal.




INGREDIENTS 3 cups raw cashews, soaked in water for a few hours to soften 2 tablespoons curry powder 1 1/2 tablespoons onion granules 1/2 teaspoon cayenne powder (optional) 1 tablespoon maple sugar (optional) 1 1/2 teaspoons sea salt Olive oil or spray oil (to grease pan, if using oven)

PREPARATION Strain soaked cashews. In a bowl, add all ingredients and mix well. Raw version: Set dehydrator at 110째F. Spread an even layer of the nut mixture on dehydrator trays, leaving room for air circulation. Dehydrate for 6 to 7 hours. Remove trays from dehydrator. Baked version: Preheat oven to 275째F. Spray or brush sheet pan with a thin coat of olive oil and spread nut mixture evenly. Roast for 15 to 20 minutes, stirring occasionally to ensure the nuts do not burn. Continue to roast for 10 more minutes, or until crisp. Remove from oven.



TERIYAKI TOFU WITH WILD MUSHROOMS AND SOBA NOODLES Garlic, ginger, chiles, and sake combine with baked tofu to create a teriyaki touchdown. Psst . . . tofu leftovers are sublime in a wrap with some veggies the next day at lunchtime or popped into another stir-fry.


4to5 TERIYAKI MARINADE 5 tablespoons tamari 3 tablespoons sesame oil 1/2 tablespoon olive oil 1/2 cup pineapple juice 6 tablespoons rice vinegar 5 tablespoons agave or maple syrup 5 cloves minced garlic 2 tablespoons finely minced ginger


BASIC INGREDIENTS 1 (14 oz) package of extra-firm tofu, pressed and sliced into 6 slabs 1 package soba noodles 1/2 tablespoon olive oil SESAME-SAKE REDUCTION 1 cup orange juice 1 cup cheap sake or dry white cooking wine 1 1/2 tablespoons arrowroot, made into a slurry by mixing with 1/4 cup cold water

PREPARATION PREPARE TERIYAKI MARINADE: Combine the tamari, sesame oil, olive oil, pineapple juice, rice vinegar, agave, garlic, and ginger in a bowl and whisk well. Set aside 2⁄3 cup of the marinade for the Sesame-Sake Reduction. PREPARE TOFU: Place each slice of tofu in a shallow pan (do not stack slices). Cover the tofu in the remaining Teriyaki Marinade. Allow tofu to sit and absorb marinade for 1 to 3 hours Preheat oven to 325°F. Cook soba noodles until al dente, making sure that they are not overcooked. Set aside. Place tofu on a sheet pan brushed with olive oil and pour the marinade leftover in the pan on top. Bake tofu for about 1 hour, flipping halfway through. The tofu is done when the marinade has evaporated and the tofu is firm. Remove from oven. PREPARE SESAME-SAKE REDUCTION: While the tofu is baking, in a small saucepan on medium-high heat, whisk the reserved 2⁄3 cup of the Teriyaki Marinade with the orange juice and sake. Reduce liquid by half, cooking it for about 15 minutes. Whisk in arrowroot slurry and remove from heat. Sauce should thicken up and coat the back of spoon.


STRAWBERRY FIELDS SMOOTHIE Now you can enjoy the nostalgic tastiness of strawberry milk sans moo juice or powdered junk. Strawberries are phytonutrient factories, supplying your body with a bounty of anti-inflammatory and antioxidant nutrients. John Lennon would be pleased.



INGREDIENTS 3 cups cashew or nondairy milk of your choice 2 cups fresh strawberries 1 tablespoon lemon zest 1 small orange, peeled 1 banana 1 1/2 cups loosely packed spinach

PREPARATION In a high-speed blender, blend all ingredients until smooth.

Kris Carr is a New York Times and Amazon best-selling author, speaker, and health advocate. She is the subject and director of the documentary Crazy Sexy Cancer and the author of the award-winning Crazy Sexy book series. Her latest books are Crazy Sexy Diet and Crazy Sexy Kitchen: 150 Plant-Empowered Recipes to Ignite a Mouthwatering Revolution. KRISCARR.COM 52 MYTHRIVEMAG.COM





If you are on Instagram, Twitter or any other social media platform, you’ll notice green smoothies (and juices) popping up everywhere. While you can throw whatever suits your fancy into the blender and drink it down, there’s a formula to use that will make the smoothie yummy, instead of tasting like you’re swallowing lawn clippings. Between smoothies and juice, it’s a neck-and-neck race for the “healthiest elixir.” The difference is simple: green juice has been extracted from fruits and vegetables by using a juicer to create a smooth juice. A green smoothie also contains both fruits and vegetables, but uses a blender and calls for water or a milk alternative (soy, coconut, almond) to make the blended drink. Juices are void of fiber, which means they quickly enter the bloodstream and provide nutrients, meaning you want to ensure there are more greens and veggies than fruit, because fruit juice is filled with sugar, and without the fiber of the whole fruit (aka eating it), the juice will create a quick spike in your blood sugar. Smoothies, on the other hand, do have fiber, because it’s simply blending the entire fruit and vegetable, keeping all the nutrients intact. Both have benefits and are great additions to your day.

There’s a formula to use that will make the smoothie yummy, instead of tasting like you’re swallowing lawn clippings. Now, the “rule” for smoothies is simple: 1 cup liquid (I like almond milk) + 1 cup greens (spinach is the mildest in flavor, but I like kale as well) + 1.5 cups of fruit = 1 serving of a green smoothie. Add-ins include protein powder, flax seeds, hemp seeds, a tablespoon of almond or peanut butter (I like almond) or chia seeds. The secret? Blend the liquid and greens first to make sure the elixir is smooth before adding the fruit. If you like yours icy, add frozen fruit, such as bananas or blueberries. Trader Joe’s has a wonderful assortment of frozen berries, mango, and pineapple. You can also add ice cubes (including frozen coffee—more to come on that) to the blender for a frozen texture. The add-ins are blended last. Next? Enjoy!

BELOW ARE TWO OF MY FAVORITES I threw this one together because I had a pear that was super ripe. My options were to throw it into a blender or into the trash. Into the blender it went. GREEN PEAR • 1 cup of almond milk • 1 ripe pear quartered • 2 handfuls of spinach • 1 scoop of Vega Vanilla protein powder • Water to thin as needed • Blend and enjoy! CHOCOLATE BANANA • 1 cup of almond milk • 1 banana (frozen or unfrozen) • 1/2 apple • 1 cup of kale or baby spinach • 1 tbsp raw almond butter • 1 scoop Vega Protein chocolate energizing protein powder (you can also use cacao powder) • Blend and enjoy! We’ve all heard that breakfast is the most important meal of the day, and after enjoying one of these green smoothies, you have already had 2-3 servings of your fruits/vegetables for the day. I’d say that starts your day off on the right foot, wouldn’t you? HILARYPHELPS.COM

Hilary Phelps is the founder and creative director of Genuine Joy Media Group, LLC. She is a lifestyle consultant and media analyst, as well as an Ironman finisher, a certified yoga instructor, a regular attendee and columnist during NYC Fashion Week, an accomplished baker, and a vegetarian. She was the first in her family to begin competitive swimming at the age of 5, prompting her sister, Whitney, and younger brother, Michael, to follow the same path as they got older.


-Mix it up with Blender GirlTESS MASTERS


Gazpacho -is the bomb!-

The name says it all. Gazpacho rocks, and this concoction delivers a surprising taste explosion with every spoonful. A happy blend of sweet and spicy, the flavors in this chilled first course or main mellow nicely with time. In fact, the change in flavor is quite pronounced. This is particularly true of the onion. Like a fabulous sangria, this soup is better the next day. But, it’s delicious a few hours after preparing, so don’t feel like you have to wait beyond the three-hour chill.

Serves 8 as a starter, 6 as a main


10 cups (1,600 g) seedless watermelon, divided into 4 cups (640 g) roughly chopped and 6 cups (960 g) diced 2 cups (300 g) diced tomato 1 cup (145 g) peeled, seeded, and diced cucumber 1/2 cup (70 g) diced red bell pepper 3 tablespoons finely chopped basil 3 tablespoons finely chopped mint 3 tablespoons freshly squeezed lime juice, plus more to taste 2 tablespoons diced red onion, plus more to taste 2 teaspoons minced ginger 1 teaspoon finely grated lime zest 1/2 teaspoon minced green serrano chile, plus more to taste 1/2 tablespoon natural salt, plus more to taste Pinch of freshly ground black pepper Put the chopped watermelon into your blender and puree on high for 30 to 60 seconds, until liquefied. Pour into a serving bowl. Add the diced watermelon and all the remaining ingredients. Stir to combine well. Tweak flavors to taste (you may want more onion, lime juice, chile, or salt). Cover and chill in the fridge for at least 3 hours but preferably 12 to 24 hours to allow the flavors to fuse and the vibrant red color to develop. Before serving, tweak flavors again (if it’s too spicy, add some lime juice). Pass additional lime juice and salt at the table.

-Green Queen-


I think of this salad dressing as the culinary equivalent of my little black dress—a staple that gets pulled out, works for most occasions, and never goes out of style. I love the peppery notes in this dressing, but any blend of herbs and greens can yield spectacular results. This lean, green dressing machine will transform even the most tragic mound of lettuce from drab to fab. People swoon when they taste it. Many a friend has exclaimed in the midst of a euphoric bite, “Oh, I could just gobble this up with a spoon!” I have done that—and also licked it out of the blender carriage before it even had the chance to get dressed up.

Serves 8 as a starter, 6 as a main

Tweak flavors to taste.


Makes 1 1/2 cups (360 mL) 3/4 cup (180 mL) cold-pressed extra-virgin olive oil 1/4 cup (60 mL) freshly squeezed lemon juice, plus more to taste 1 bunch flat-leaf parsley leaves, chopped 1 bunch cilantro, chopped 1/2 bunch chives, chopped 1/4 cup (35 g) to 1/3 cup (40 g) blanched raw almonds Raw sunflower seeds, soaked 1/2 avocado, pitted and peeled 1 clove minced garlic, plus more to taste 1 teaspoon apple cider vinegar 1/2 teaspoon natural salt, plus more to taste 1/2 cup (120 mL) water, plus more as needed


2 zucchini 8 cups (200 g) mixed leafy greens, like baby spinach, arugula, or micro greens 1/4 head purple cabbage, cored and shredded 2 cups (300 g) broccoli stalks, julienned, or commercial broccoli slaw; or 2 cups (290 g) cucumber, peeled, seeded, and diced or julienned 2 avocados, pitted, peeled, and sliced 1 bunch green onions (white and green parts), finely chopped 1 cup (160 g) raw almonds, roughly chopped 1/4 cup (35 g) hemp, sunflower, or pumpkin seeds Natural salt Freshly ground black pepper To make the dressing, put all of the ingredients into your blender and puree on high for about 1 minute, until smooth and creamy. Tweak flavors to taste (you might want more lemon juice, garlic, or salt). This dressing should have the consistency of thin mayo, but add a little more water to thin it out if you prefer. It can be stored in an airtight container in the fridge for up to 5 days. To assemble the salad, shave the zucchini lengthwise into strips with a vegetable peeler, discarding the seedy core. In a large serving bowl, toss together the zucchini strips, greens, cabbage, broccoli, avocados, green onions, almonds, and seeds. Add the dressing to your preference and toss well. Season with salt and pepper and pass any remaining dressing at the table.


pad thai -is always a good ideaServes 2 to 4 1 (14 oz/395 g) package rice stick noodles 2 tablespoons apple cider vinegar 1 tablespoon coconut sugar 2 small radishes 1 1/2 carrots 2 tablespoons wheat-free tamari or soy sauce, plus more to taste 2 tablespoons toasted sesame oil 2 teaspoons freshly squeezed lime juice, plus more to taste 8 ounces (230 g) tempeh, thinly sliced, or very firm tofu, cubed 4 green onions, sliced on the diagonal into 2-inch (5 cm) pieces (white and green parts) 2 heads baby bok choy, sliced lengthwise into thin strips Natural salt


1/4 cup (60 mL) toasted sesame oil 1/4 cup (60 mL) plus 3 tablespoons wheat-free tamari or soy sauce 1/4 cup (60 mL) plus 3 tablespoons coconut nectar (or other natural liquid sweetener) 2 tablespoons freshly squeezed lime juice 1 1/2 teaspoons minced garlic (about 2 cloves) 1/2 teaspoon minced ginger 1 teaspoon red curry paste, plus more to taste 1/8 teaspoon dried red pepper flakes 2 cups (120 g) bean sprouts, to garnish 1 cup (140 g) raw unsalted cashews, roughly chopped, to garnish Cilantro, to garnish 1 lime, cut into wedges, to garnish


Soak the noodles until al dente according to the instructions on the package. Drain and set aside. In a small bowl, combine the vinegar and coconut sugar. Quickly grate the radishes and the carrot half and transfer the gratings to a glass bowl. Pour the vinegar and sugar mixture over the gratings, cover the bowl, and place it in the refrigerator. In a sautĂŠ pan over medium-high heat, combine the tamari, sesame oil, and lime juice. Add the tempeh and cook for 3 minutes per side, until golden brown and a bit crispy. Remove the pan from the heat and set aside. To make the sauce, pour the sesame oil, tamari, coconut nectar, lime juice, garlic, ginger, curry paste, and pepper flakes into your blender and blast on high for about 30 seconds, until well combined. Transfer the sauce to a wok or deep sautĂŠ pan and bring it just to a boil over high heat. Julienne the remaining carrot. Reduce the heat to medium, stir in the green onions and carrot, and cook for 5 minutes. Add the bok choy and cook for about 1 minute more, until the bok choy is just cooked through. Add the noodles and stir until coated with sauce and heated through, about 2 minutes. Add the tempeh and stir carefully. Remove the radish and carrot pickles from the fridge and drain them. Add to the noodles and toss gently. Tweak flavors to taste (you may want more tamari, curry paste, lime juice, or a little salt). Serve on individual plates or in a big bowl, family style. Top each portion with some bean sprouts, a sprinkling of cashews, and chopped cilantro. Garnish with a lime wedge.



Serves 6 as a starter, 4 as a main

2 tablespoons olive oil 2 teaspoons garlic (about 2 cloves), chopped, plus more to taste 2 cups (200 g) leeks, chopped (white parts only, from 2 or 3 leeks) 1/4 teaspoon of natural salt, plus more to taste 1 head cauliflower, chopped 7 cups (1.65 L) vegetable broth 1/4 cup (35 g) raw unsalted cashews or 1/4 cup (35 g) blanched slivered raw almonds, soaked 3 tablespoons chopped chives or a grating of nutmeg, to garnish In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and salt for about 3 minutes, until the vegetables are soft. Add the cauliflower and sauté for 1 minute. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for about 30 minutes, until the cauliflower is completely tender. Stir the mix periodically, and mash the cauliflower with a wooden spoon. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts. Pour the soup into your blender in batches and puree on high for 1 to 2 minutes, until smooth and creamy. (Remember to remove the plastic cap in the blender top and cover the opening with a kitchen towel so steam can escape while you blend.) Return the soup to the saucepan and warm it over low heat. Stir in salt to taste. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.

Australian-born Tess Masters is a cook, writer, actor, and voiceover artist. Tess’s down-to-earth approach has attracted legions of fans looking for quick and easy ways to prepare healthy food. As a presenter and recipe developer, Tess has been featured by the Los Angeles Times, Vegetarian Times, and Glamour. Her latest book is The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts & Drinks.



RICE PUDDING Serves 6 to 8 1/4 cup (60 mL) plus 3 tablespoons pure maple syrup, plus more to taste 2 tablespoons water 2 apples, peeled, cored, and cubed 1 cup (240 mL) canned coconut milk (shake, then pour) 2 teaspoons natural vanilla extract 1/2 teaspoon minced ginger 1 teaspoon ground cinnamon 1/4 teaspoon ground cardamom 1/4 teaspoon ground nutmeg Pinch of ground cloves Pinch of natural salt 3 cups (450 g) cooked short-grain brown rice (soft but not mushy) 1/4 cup (45 g) raisins 1 cup (240 mL) unsweetened almond milk (strained if homemade) 1/3 cup (40 g) raw pistachios, chopped In a saucepan over high heat, bring the 1/4 cup (60 mL) of maple syrup and the water to a boil (this should take less than 1 minute). As soon as the mixture bubbles, reduce the heat to medium-low and stir in the apples. Cook the apples for about 15 minutes, stirring occasionally, until they caramelize lightly and soften slightly but remain mostly firm. While the apples are cooking, put the coconut milk, the remaining 3 tablespoons of maple syrup, vanilla, ginger, spices, and salt into your blender and blast on medium-high for about 10 seconds, until combined. Add 1 1/2 cups (225 g) of the rice and process on mediumlow for a few seconds, until creamy but rustic. (If you’re using a highspeed blender, be careful of overdoing it; you don’t want a completely smooth blend here, and it can happen quickly. The pudding will be goopy if you overblend. If you’re using a conventional blender, your machine will let you know when the mixture is ready; it’ll thicken and be difficult to blend.) Add the blended mixture and the raisins to the cooked apples and stir to combine. Stir in 1/2 cup (120 mL) of the almond milk and the remaining 1 1/2 cups (225 g) of cooked rice. Reduce the heat to low and simmer for about 5 minutes, until the mixture thickens slightly. Stir in the remaining 1/2 cup (120 mL) of almond milk and simmer for 5 minutes more, until you have your desired consistency. (I take my rice pudding off the heat as soon as the liquid has been absorbed.) Tweak the maple syrup to taste. Serve warm, at room temperature, or even chilled; add 2 tablespoons to 1/4 cup (60 mL) almond milk if you serve it chilled, to soften it up. Sprinkle pistachios on each serving.



chocolate orange torte Makes 20 satisfying slivers, 10 to 12 addict-size slabs


1 cup (160 g) raw whole almonds 1/2 cup (80 g) firmly packed pitted dates, chopped, plus more as needed 1/4 cup (18 g) cacao powder or unsweetened cocoa powder


1 cup (240 mL) coconut oil in liquid form 1 cup (240 mL) freshly squeezed orange juice 3/4 cup (180 mL) raw agave nectar 1/2 cup (35 g) cacao powder or unsweetened cocoa powder 3 cups (420 g) raw unsalted cashews, soaked 1/4 teaspoon orange extract Pinch of natural salt 1 teaspoon finely grated orange zest, plus more for optional garnish Shaved vegan chocolate, for garnish (optional) To make the crust, grease a 9- or 10-inch (23 or 25 cm) springform pan with coconut oil. Put the almonds, dates, and cacao powder into your food processor and process until well combined and the mixture forms a dough. Form the dough into a ball; if the dough doesn’t hold together, you may need to add more dates and process again. Press the dough into the bottom of the prepared pan and set aside. To make the filling, put all of the ingredients into your blender in the order listed and blend for 2 to 3 minutes, until rich and creamy. To achieve the smoothest filling, stop the machine periodically and scrape down the sides of the container. Pour the filling into the crust. Cover the pan with aluminum foil and freeze the torte for 8 hours. To serve, transfer the pan from the freezer to the fridge at least 1 1/2 hours before serving; let the torte defrost in the fridge for about 30 minutes. Remove the sides of the springform pan and then cut the torte into slices with a very sharp knife. Keeping the slices together, return the torte to the fridge to continue defrosting for at least 1 hour before serving. Note: Because of the coconut oil, this filling will melt if left out at room temperature.


Thrive Issue 2  

Plant-Based Performance and Lifestyle Magazine. Landon Donovan, Usher's Boxing Workout and more! Health. Fitness. Elite athletes and top Le...

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