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SummerSummerSummerSummer adventureGuide

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Table of ConTenTsTake a Hike . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7Grab your Canoe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Ride a Wave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Hop on a Balloon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Campfire Inspired Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Home Touch Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 spicy slaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Quinoa summer salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 TlT sandwiches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Vegan Campfire S'mores . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Coconut Watermelon Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

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Wouldn’t it feel amazing to know you stepped outside your comfort zone this summer?

We’ve created a fun and totally achievable list of adventures for you to try out, and some helpful tips on how to make them happen!

PLUS, you’ll also find some healthy campfire-inspired recipes, like Vegan S’mores, to try out while you’re on the go.

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Hiking is a great lower body workout, helping you tone your muscles as you navigate through hilly terrain. But best of all, it allows you to slow down and really take a look at nature: hear the slight sounds, smell the earth and flowers, get acquainted with the birds and butterflies.

Make it happen: 1. Find out if there are any hiking routes in your area.2. Think about your options when it comes to the length and difficulty of the trails. If you’re new to hiking, be sure to choose a path that is relatively easy with few hills. Picking something too challenging will likely take the fun out of it!3. Grab a friend and go!

What to bring: • Sunscreen • A refillable water bottle to keep you hydrated • Proper shoes (sneakers will do!) • A map of the trails so that you don’t get lost

— Take a hike —

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…or your kayak because it’s time to work your upper body! Kayaking is a great form of exercise to stimulate your lower back and abdominal muscles, not to mention your upper back, biceps, triceps, shoulders, and forearms. Just like hiking, this sport is also a great way to take notice of your surroundings and become present to the vastness of nature.

Make it happen:1. If you live near a body of water, you can easily rent a kayak from your local sporting goods store and hit the open water.2. If you’re a beginner, find out if there are any group kayaking trips or outings in your area .3. No water in sight? Why not plan a day trip with friends or family and share the adventure together?

What to bring: • A swim suit (you’re going to get wet!) • Sunglasses to protect your eyes from the sun • Sunscreen

— Grab your Canoe —

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Surfing is the ultimate body workout… because you use practically every muscle in your body to not only paddle your way out to sea, but also to maintain balance on your board once you catch a wave. This sport also promotes a unique connection with nature by becoming one with the ocean.

Make it happen: 1. Obviously, you will need an ocean to surf. If you live on the shore, you’re all set; if not, this is a great opportunity to take a day trip .2. Find a surf instruction school in your area and set up an appointment. Your instructor will show you the basics and of course share surf etiquette.3. If you’re already familiar with the sport, simply rent a board and have fun!

What to bring: • A wet suit to prevent any chafing • A surf board • Water to stay hydrated

— ride a Wave —

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Looking to do something that requires a little less effort but is still exciting? Take a hot air balloon ride! It’s an incredible way to get a bird’s eye view of beautiful landscapes while spending time with a group of friends or a loved one. Just imagine floating along gen-tle air currents under a bright, colorful canopy. This is a ride you’ll never forget!

Make it happen:1. Find the nearest hot air balloon company. There are tons online .2. Invite a friend.3. Pick a date and time.4. Book it.5. Go!

What to bring: • Wear casual, outdoor type clothing (like you would on a hike). • Sunglasses • Camera

*Many companies will provide some snacks for the ride, but it’s always best to check with them first.

— hop on a balloon —

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Campfire-Inspired Recipes

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HOMe TOUCH TrAIL MIxRecipe from: Integrative Nutrition

Yields: 5 servings

Ingredients:1 cup raw almonds½ cup pecans1 cup raw walnuts1 cup pumpkin seeds1 cup dried cranberries½ tbsp. olive oil (optional)

Directions:1. In a bowl, mix together almonds, pecans, walnuts, and seeds. Cover with water and soak overnight (this helps with digestion).2. Preheat oven to 300º F.3. rinse nuts and discard soaking water.4. Add cranberries and add olive oil. Mix until everything is coated well.5. Spread the mixture out evenly on a baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts.6 . Cool and store in an air tight glass container .

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SPICY SLAWRecipe from: Elana’s Pantry

Yields: 2 servings

Ingredients:½ head purple cabbage, shredded1 bunch cilantro, finely chopped1 carrot, grated1 jalapeño pepper, seeded and minced1 tsp . minced ginger2 limes, juiced2 tbsp. olive oil 7 drops stevia½ tsp . sea salt

Directions:1. Place the cabbage, cilantro, carrot, jalapeño and ginger in a large bowl.2. Toss veggies with lime, olive oil and stevia, then sprinkle with salt.3. Serve.

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QUINOA SUMMer SALAdRecipe from: Alicia Somma

Yields: 6 servings

Ingredients:1 cup quinoa1 cup black beans2 mangos, diced1 small jalapeño, finely chopped½ medium red onion, finely chopped1 lime½ cilantro, chopped

Directions:1 . boil 1 ¼ cups of water. 2. While your water is boiling, rinse 1 cup of quinoa in cold water. 3. Once your water is boiled, add your rinsed quinoa. 4. Cover, reduce the heat to a simmer, and let it cook for 12 minutes. 5. dice your mangos.6. rinse and drain the black beans.7 . Chop your onion . 8. Finely chop your jalapeños; be sure to wash hands immediately upon completion of chopping.9 . Chop up your cilantro .

10. Take the quinoa off of the stove and let it sit for about 5 minutes and cool down . 11. When cooled, mix in all of the ingredients and serve.

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TLT SANdWICHeSRecipe from: 101 Cookbooks

Yields: 4 sandwiches

Ingredients:3 tbsp. olive oil¼ cup soy sauce2 tbsp. balsamic vinegar2 tbsp. brown sugar (or maple syrup)3 tbsp. adobo sauce from a can of chipotle peppers8 oz. of tempeh, cut into ¹/3-inch thick strips2 cups small cherry tomatoes ¼ cup extra-virgin olive oil olive oil1 tbsp. brown sugar (or maple syrup)½ tsp. of salt1 small head of romaine lettuce, cored, then cut into ¼-inch ribbons1-2 large avocados, mashed with a pinch of salt just before assembling4 or 8 extra-thin slices of hearty whole grain bread, well-toasted

Directions:1. Preheat oven to 350º F.2. Whisk together the 3 tbsp. of olive oil, soy sauce, balsamic vinegar, brown sugar and adobo sauce. 3 . Pour ¹/3 of the tempeh marinade into an 8x8 baking dish (or something comparable). 4. Pour the remaining marinade over the top of the tempeh, cover and keep in the refrigerator for a couple hours, overnight or until ready to use.5 . While the tempeh is marinating, go ahead and roast the tomatoes . 6. Cut each tomato in half and arrange them in a large oven-proof baking dish. 7. Mix together the olive oil, sugar, and salt and pour this over the tomatoes. 8. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. 9. Place in the oven and bake for 45 minutes or so, until the tomatoes are

10. When the tempeh is done marinating heat a large pan over medium-high heat and cook the tempeh slices for a few minutes on each side. 11. Set the tempeh slices aside until you are ready to assemble the sandwiches.12. To assemble each sandwich take one slice of bread and slather a generous layer of mashed avocado.13. Place a small helping of the shredded lettuce on top of the avocado, a few slices of the tempeh, and more tomatoes. 14. enjoy either open faced or topped with another avocado-slathered bread slice.

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VeGAN CAMPFIre S'MOreSRecipe from: Healthy Happy Life

Yields: 4 s'mores

Ingredients:8 vegan marshmallows (Sara & Sweet)8 square vegan Graham Crackers8 2"x2" square dark chocolate pieces

Directions:1. Toast your marshmallows over the fire. 2. Place the hot, black-charred marshmallows on top of the chocolate and smush them between the crackers. 3 . The hot marshmallow will help melt the chocolate .

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COCONUT WATerMeLON JUICeRecipe from: coconutwaterpurehealth.com

Yields: 2 servings

Ingredients:2 8-10 oz. Coconut Water2 cups cubed seedless watermelon 1 cup ice

Directions:1. Put the coconut water, watermelon, and ice in a blender.2 . blend .3. Serve.