Mind Body Spirit. .

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Inner Growth, Outer ChangeA balanced approach to health & medicine

Spring CleansingLearn the secrets to a successful cleanse

Feed Your LifeInterview with Sarah Britton of My New Roots

May 2013

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Departments

Mind22 Find Peace

Everyday Stress-freeSix simple things you can do everyday

to make your life spring clean and stress free

43 Meditate on This In the Clear

Eight home remedies for spring allergy relief

126 Learn More! Nourishing Wisdom

A mind-body approach to nutrition and well-being

About the CoverOur health and happiness is not just physical,

but a reflection of mind, body, and spirit. Learn more about holistic health on page 56.

Copyright: Anurag Jain

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Mind Body Spirit. .

May 2013

Body7 Anatomy 101 Stressless Shoulders

How they work and how to take care of them

16 Meet & Greet Feeling the Detox Beet

Why are beets so good for you anywaysand how should you cook ‘em?

10 Mmm MunchiesMango Coconut Sunshine Bites

Munch on these goodies guilt-free

35 Your Best BodyNew Beginnings

Tips for starting a new workout routine(and sticking to it)

76 Natural Beauty Green & Clean

Sustainable, good-for-you cleansers that will keep you fresh and healthy

Spirit 89 Smile

Sunshine WithinLearn this month’s tips to leading a happy life

112 Do Good Table for Two

Learn how this charity tackles both world hunger & obesity at the same time

120 Moment of ZenBe Here Now

This month’s dose of inspiration and reflection, a section from Ram Dass’s book

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Features

Feed Your LifeSarah B. explains her dietary philosophy,

what she’d want on a deserted island, and her own spring soup

62Spring Cleansing

The secrets to a successful cleanse and try our amazing three week detox

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From Trash to Treaure See how these designers gave

their junk new life

39In & Out

How to maximize the potential of breath. It’s in with the good and

out with the bad!

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The Importance of Ergonomics How good posture

and proper alignment can put a spring in your step

Inner Growth, Outer ChangeA balanced approach to health and

the basics of holistic medicine

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If you are in spring detox mode, beets are your buddy! Here’s why: the special pigments in beets, called betalins, have repeatedly been shown to support activity in the body’s Phase 2 detoxification process. Phase two is the process in which our cells hook up unwanted toxic substances with small nutrient groups. This process neutralizes the toxins and makes them water-soluble so that we can just pee them out. So cool!

Beetroots have been used for medicinal purposes since ancient times. They have a cleansing e!ect on the liver and can be used to treat liver maladies, kidney stones, and disorders of the gallbladder, stomach, and intestines. Beets aid digestion and the lymphatic system. They combat anemia, tone the blood and help build red blood cells.

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Feelin! the Detox Beet

By Sarah Britton

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Ingredients1 bunch beets with greens (about 3-4 medium beets)!1 can or 1 cup cooked chickpeas (optional)2 cloves minced garlic2 Tbsp. fresh lemon juice1 Tbsp. Balsamic vinegar2 Tbsp. extra virgin olive oilSea salt & freshly ground black

pepper to tasteHandful of chopped almonds or walnuts

Directions1. Scrub the beetroots and place whole in a steamer to cook until tender—30-40 minutes.!2. Separate the beet roots from the greens. Wash greens thoroughly by submerging them in water and agitating. Remove from water bath, shake dry, and roughly chop into strips.!3. Peel beet roots simply by running under cold water. Cut beets into bite-size pieces. Toss with lemon juice, balsamic vinegar, 1 tablespoon of olive oil, and salt. Add chickpeas (they will turn pink!)4. In a large skillet, heat 1 tablespoon of olive oil and sauté garlic for 3 minutes. Add sliced greens and cook uncovered for 5 to 7 minutes, until wilted.!5. Just before serving add beet greens to the beetroot and chickpea mixture. Garnish with chopped walnuts or almonds for crunch.

Take it Easy Balsamic Beets and Greens Salad

Be Daring Beet Tartine with Marinated Caper Berries

Ingredients2 medium-sized beets4 slices whole-grain rye breadsoft goat cheese / chèvre (optional)handful marinated caper berriesfresh rosemarysea salt + cracked black pepper

Directions1. With the skin still on, wrap beets individually in foil and roast in a 400°F / 200°C oven for at least one hour, until you can easily pierce the beet with a sharp knife. Remove from oven and let cool slightly. Unwrap and slide skins o". Slice into desired shapes.2. While the oven is hot, spread goat cheese on the slices of rye bread and place under the broiler until golden (about five minutes.)3. On each piece of toast place the sliced beets, caper berries, a few rosemary leaves, lots of pepper and a pinch of salt. Finish the dish with a drizzle of the marinating oil from the capers.

Ingredients1 jar capers/caper berries, drained3 springs fresh rosemary1 Tbsp. dried1 Tbsp. fennel seedsa few glugs cold-pressed olive oil

Directions1. Drain capers and place in a jar or small bowl. 2. Toss with all other ingredients and let sit at room temperature for a few hours, stirring occasionally. Serve immediately, or cover and refrigerate until ready to use.

(serves two)

Rosemary-Fennel Marinated Caper Berries

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Beet Tartine withMarinated Caper Berries

Balsamic Beets & Greens Salad

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Another reason beets are so wonderful when you are trying to cleanse your body, is because of the fiber they contain. Beets are loaded with fiber, the insoluble kind, which passes through the digestive tract virtually intact. On its journey through the intestines insoluble fiber acts like a broom, sweeping the colon free of debris and toxins that are often deposited along the intestinal walls. Insoluble fiber also provides resistance for the bowels, giving something for the muscles to push against. This wave-like motion is called peristalsis, and this is what e!ectively pushes food waste and toxins through the intestines. A healthy, toned colon is able to carry out these muscle contractions in the most e!ective manner, which is essential for ridding the body of unwanted toxins. If you are exposed to toxins in your daily life (pesticides from non-organic food, pollution, body care products etc.), or simply looking for extra detox support, add a couple servings of beets to your diet every week.

“Foods are whole for a reason—they are all

perfect packages of well balanced nutrition—designed that way

for our benefit.”

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Whole Food EatingWould it sound strange to buy sneakers without the laces, or a sandwich and throw away the bun? Well, it seems to be in this culture of ours, we’ve grown accustomed to eating just part of a whole food and tossing away the parts that matter most. We peel our apples, we separate eggs into their respective white and yolk parts, we strip our grains of all their exterior nutrients to make pristine, white"everything, and we lop the tops o! our root vegetables. Stop the insanity!

Foods are whole for a reason#they are all perfect packages of well-balanced nutrition#designed that way for our benefit. Beets are a perfect example of this. Fortunately, this time of year, you can find them in their whole state, with the delicious green tops attached! It’s like getting two vegetables for the price of one! Here are some other vegetables that you can eat (gasp) whole.

Celery – the root bulb is tasty and surprisingly potato-like; it’s called"celeriac.Cilantro – the roots are super nutritious & the most flavorful.Kohlrabi – both greens and roots are delicious.Garlic – eat the unopened garlic flowers in the spring; they are called scapes.Leeks – the tops (not just the white parts) are good for you too.Broccoli – the tree trunks are just as yummy as the tops.

Exploring farmers markets is a wonderful way to understand how plants are grown. Ask the vendors which parts of the plants are edible and which are not. Find some recipes that include both parts of your favorite fruits and vegetables to get the most for your money—nutrition, taste, and a few pennies pinched.

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Beautiful rainbow beets strai!ht from Mother Earth.

De-stress

Everyday Stress-free

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2 . Drop it…in the hamper!Your room looks like a hurricane hit it. You can’t even see the floor! Talk about stress-inducing. Next

time you change, drop your

clothes right into a hamper

instead of the floor. It takes

no more time and will leave

your space clean and open.

1. Clean as you cookIs that pile of dishes at the end of the night your version of Mt. Everest? Get some scrubbing done while your food is cooking and skip the post-meal anxiety.

3. Do something you loveEven if you’re busy, make time for something you love everyday. Whether that means cooking up a scrumptious meal or a little yoga be-fore you start your day, making time for yourself is so important.

4. Get some fresh airSunshine and fresh air is proven to have a huge e!ect on your mood. Getting your daily dose will keep you feeling refreshed, energetic, and ready to take on the world.

6. Write about itJust five minutes of journaling a day will work wonders for you. Free write about how you’re feeling, how your day is going, or whatever crosses your mind. It’ll reduce tension, help you work out problems, and simply center yourself.

5. Be kind to yourselfEncourage yourself and maintain a postive mindset. Negativity will only bog you down and hold you back. Tell yourself you’re doing a good job and believe it!

By Kristen Yeung

Inner Gr!w"

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Outer Change

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We know so much about how machines work—cars, computers,

televisions, you name it. Yet so many people don’t truly under-

stand how their most important machine works: the body.

In order to achieve optimal health, we must listen to our bodies,

our minds, our spirits.

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Our bodies are a complicated system of physical, mental, and spiritual aspects. When something goes “wrong” with the body, most people schedule a trip to the doctor for a quick check up and a prescription.

Traditional Western medicine deals mainly in treating symp-toms and physical problems. Holistic health, on the other hand, studies the physical, mental and spiritual aspects of life centers on the belief that all aspects of life are interconnected and equally important. Through consideration of diet, stress, our relationships, our environment, and our habits, we can control how we feel.

Today, with more and more awareness, overall concern for health has increased. Oftentimes, holistic medicine and tradi-tional Western medicine (allopathic medicine) are depicted as mutually exclusive. And when patients are deciding what kind of treatment to seek, typically, traditional medicine wins out.

This happens for several reasons. Many are simply unaware of alternative types of medicine. Those who have heard the basics of alternative medicine do not undertsand its complexities. Unfortunately, holistic and alternative medicine are often considered hoaky and less e!ective than traditional medicine.

Our bodies are a complicated sy!em of physical, mental, and

spiritual aspects.

Holi!ic medicine is a preventa"ve form of heal#, ra#er #an a temporary solu"on to your a$es and pains.

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Despite these beliefs, many health condi-tions require more than what traditional medicine can cure. Holistic medicine, allopathic medicine, and even various aspects of Eastern medicine can be combined to form an integrative health system that utilizes the strengths of each to create an e!ective, whole-bodied under-standing of wellness.

An increasing number of hospitals are beginning to combine these types of medicine. At Johns Hopkins Community Physicians, providers integrate Western conventional and other non-traditional approaches into patient care. They work with patients to include integrative and holistic medicine into an overall plan for health and well-being.

Specialized integrative medical services include acupuncture and massage therapy to help treat a variety of health conditions or improve overall health and wellness.

Life is all about balance. We want the good with the bad, the light with the dark, happiness and sadness for a full life. Well-ness is the same way. Rather than simply picking one type of healthcare, seek out what works for you. Create your own path to happiness, health, and self-awareness.˚

Life is all about balance...Wellness is !e same way.

FeedYour62 360˚

All Photos Credit: Sarah Britton

Life

Your63May 2013

By Polly Noble

We got a chance to chat with Sarah Britton, holistic nutritionist and vegetarian chef extraordinaire. Not only is she a genius in the kitchen, but she’s the mastermind behind My New Roots, a healthy, whole food blog that is as beautiful as it is delicious. She shares her dislike of food labels, what she’d want on a deserted island, and her tips for a successful spring cleanse.

Check out Sarah B.’s beautiful blog at

mynewroots.org

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A lot of people want to know ‘what I am’...I am

a person who eats! My food philosophy is

this: I hate labels.

“

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Sunshine Citrus SaladGive your body the Vitamin C it’s craving after the winter. Citrus strengthens, cleanses, and enlivens.360: What is your food philosophy?

SB: A lot of people want to know “what I am” ! vegetarian, vegan, raw foodist, fruitarian, macrobiotic…guess what? I am a person who eats! My food philosophy is this: I hate labels. They stink. They force a person to define themselves with very rigid terms, and beat themselves up if they suddenly eat something that doesn’t fit that definition. I know I never want to have to label what “kind” of diet I subscribe to. Being dogmatic about anything, for me, just doesn’t work. Being flexible does.

The only label I’ll slap on myself is “whole-food-lover”. With every bite offood we take, we vote for the kind of body and the kind of world we want to inhabit. Nothing makes me feel better, think better, and look better than whole foods! And the big bonus? I never count calories or worry about my weight because I know that if I eat this way, my body will be in a perfect state of balance and health, naturally.

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360: What is holistic nutrition?SB: The best way to define Holistic Nutrition is a health care system based on integra-ting the physical, nutritional, environmental, emotional and spiritual components of someone’s life. It emphasizes personal responsibility and a cooperative relationship between practitioner and client. Working with both the diet and lifestyle, I help people return to a state of healthy balance and well-being.

360: Why are you so passionate about vegetarian plant- based food?SB: Eating a plant-based diet has changed the way I feel so dramatically for the better. I have more energy, clarity of mind, and most importantly, connection to the earth. There is also a noticeable peace and calm that comes with eating this way. The body is strong and the mind is at ease.

360: Was there a specific event that inspired you to become a holistic nutritionist and vegetarian chef?SB: When I was 22 I moved to an experimental city in the Arizona desert, where I volunteered on an organic farm growing food for the community. It was the first time I had worked outside of a school or o!ce environment, and certainly my first experience with farming. The food was the most delicious I had ever tasted, and we cooked with our produce almost exclusively. I gave up sugar, dairy, all processed foods, and saw a huge change in the way I felt and looked. I also saw how disconnected I was from the earth, the seasons, and the cycles of nature, which inspired me to change the way I ate, forever. Upon returning to Toronto I promptly enrolled in school to study Holistic Nutrition so that I could help others regain their connection to their bodies and minds through their diet.

With every bite of food we take, we vote for the kind of body and the

kind of world we want to inhabit.

“

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360: What do you hope readers will take from your blog and recipe creations?SB: I write my blog to inform and inspire my readers about whole food cooking and eating, so they can make healthy choices for themselves and their families every day. I write from my heart and my own experiences with the hope that they feel my deep love for all the things that lift us up into a place of better health and vibration. Knowing that there are people out there who feel moved to cook a meal because of a recipe I’ve written!well, that’s the best thing I could ask for, and exactly why I do what I do.

360: What advice would you give for someone who has never done a cleanse, but is curious /nervous? SB: I think it’s best to start o" with a very easy one with solid foods (like the Whole Living 21-Day Action Plan). The most important thing for first-timers is cut-ting out the bad stu"!sugar, ca"eine, gluten, dairy, and all processed foods and beverages. If you can eat a whole foods, plant-based diet for a period of time, while avoiding the addictive foods, you’ll see a di"er-ence. After a few of these cleanses, you can move on to juice fasting and water fasting, with guidance from a specialist

If there is anything I’ve learned from blogging it’s that

miracles happen when you just

do what you love.

“

”360: What do you say to a newbie that is intimidated by your superwoman nutritional ways? What are realistic ways for them to get SB: The three easiest ways to improve your health without taking a trip to the health food store, are: 1. Chew your food. 2. Drink more water. 3. Stay positive.

started?

Sexy Spring RollsThis combo of veggies will have you feeling fresh .

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Orange Blossom Sesame CakeHeading o! for a springtime getaway? This cake was inspired by Sarah B.’s trip to Turkey.

360: I’ve heard/read conflicting information about which is healthier: drinking fresh juice or consuming smoothies (the whole fruit/veggie). What’s your opinion? SB: I think it all depends on what you’re after. You can actually consume a lot more vegetables and fruits, and therefore vitamins and minerals if youjuice them. If you want the fiber in the foods however, smoothies are the best choice. The other bonus with smoothies is the ability to add superfoods, such as bee pollen, chlorella, spirulina, Omega-3 oils, hemp, cacao, maca.

360: If you were stuck on a desert island and could only take six foods with you, what would they be?SB: Tahini, Avocados, Sweet Potatoes, Bee Pollen, Quinoa, Red Lentils or Mung Beans.

360: Do you have any for this spring? SB: I think I am just going to keep following my heart!it has never led me astray! If there is anything I’ve learned from blogging it’s that miracles happen when you just do what you love.˚

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PsychedelicBy Sarah Britton

SpringSoup

A Celebration of Freshness

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Directions (both soups at once):1. Dice onions and set aside.2. Place two pots on the stove and add a little olive oil. When warm, add onions to both pots and minced ginger to one, add some salt. Cook until onions are translucent. Set the “onion only” pot aside.3. In the onion and ginger pot, add chopped carrots and stir. Pour in water, cover and simmer for 35-40 minutes, until the carrots are soft.4. When the carrots are almost tender, put the other pot back on the burner, add peas and stock. Simmer, uncovered for 5-7 minutes, just until the peas are crispy-cooked. Do not turn them to mush!5. Now you have the base for both soups. Hook up your blender and puree the soups respectively. While the carrot soup is blending, add orange juice, miso, and salt to taste. While the pea soup is blending, add the mint, agave nectar, lemon juice, and salt to taste.

If desired, garnish with fresh mint, or other green herb, lightly toasted pistachios, and a drizzle of quality olive oil. Serve warm if it’s chilly outside, serve chilled if it’s hot. Enjoy!

First o!, let me just say that I have just finished a juice feast and I feel like a million bucks. Truly. It’s like I’ve woken up. Easing back into my regular diet again, I find myself still craving gentle, liquid food. I think soups are a very nice way to transition because they are easy to digest and highly nutritious. Plus, they introduce fiber back into your system slowly and soothingly. Ahhhhh. Doesn’t that feel good?

This soup is a celebration of freshness!in the body and in the season. Delicious on their own, they are even more divine side by side as their opposing flavours somehow make friends in your mouth. Incredible. Plus, they look totally groovy hanging out together.

Carrot-Ginger-Miso Soup

(about 1 1/2 pounds)

Minted Pea Soup

(or any other herb you like)

I feel like a million bucks.

Truly. It’s like I’ve woken up.

“”

Settin! the Table for Two

In our world of 7 billion, 1 billion are hungry, while a roughly equal number su!er from obesity, diabetes, and other health issues related to overconsumption. Table for Two (TFT) tackles this global food imbalance through a unique “calorie transfer” program.

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Order for One.Feed Two.

Help the world eat better.

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Table for Two !ives this boy in U!anda

a full stomach and a bri!ht smile

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infoUS@ tablefor2.orgContact us 421 East 78th Street, #1B, New York, NY 10075 tablefor2.org

How does it work?TFT partners with corporate cafeterias, university dining halls, and restaurants, designating a healthy, slightly low calorie TFT option. The reduced calories are monetized and 25¢ per meal is donated to providing one school lunch in Uganda, Rwanda, Ethiopia, Tanzania, and Kenya.When buying a Table for Two-branded meal, one does good for oneself and for another less fortunate. They like to say that when you dine at Table for Two, you never dine alone.

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Table for Two provides healthy meals for needy children in U!anda.

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How can you help?Stay informed by receiving updatesStart a TFT program at a cafeteria/restaurant near youDonate!Every 25 cents countsEat out & enjoy a balanced, nutritious meal at one of our participating eateriesVolunteer & help us spread the word!