Trending Wellness Magazine Fall/Winter 2014

Fall 5K GuideTop Races to Join this Season!

SHED HOLIDAY POUNDS Quick Tips to Keep the Weight Away During the Holidays.

CELEBRITY TRAINERSSee Who's Lighting Instagram on Fire!

Is QuinoaThe New Rice?Find out inside.

December 2014

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4 Voilà, Quinoa All the Yummy Details about Quinoa.

7 Conquer Cold & Flu Season 3 not so common methods for fighting the

common cold.

8 Top Fall Marathons Lace up your running shoes for great

causes this fall.

15 Top Doc Meet Dr. Melinda Miller Thrasher of

Innovative Women's Healthcare Solutions.

17 Trending Events The lastest happenings you don't want to

miss.

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Issue 3 - Fall/Winter 2014 Trending Wellness |3

Quinoa originated in the Andean region of South America and was held sacred by the Incas, who called it the ‘mother grain’ or 'super grain'

Pronounced keen-wah - is a gluten-free, protein-packed seed eaten as an alternative to grains like rice and couscous.

The most common type sold in the US is white quinoa, although red and black varieties are also available at many health food markets.

It is one of only a few plant-based foods to be classed as a complete protein, meaning it contains every essential amino acid for the human diet. It is also a rich source of vita-mins B2 and E and minerals such as potassium, magnesium, calcium and phosphorus.

The tiny beads have a slightly nutty flavour and are prepared much like rice, by rinsing or soaking and sim-mering in water for about 15 min-utes.

Quinoa is:

- A good source of plant protein- Considered a superfood- Packed with vitamins and minerals- A good source of dietary fiber- Gluten Free- Low Glycemic

Quinoa (Chenopodium quinoa) is a plant native to the Andes Mountas of Peru, Bolivia, Argentina and Equador. People with gluten sensitivity should strongly consider incorporating this grain into their diets.

Quinoa contains more protein than any other grain, pasta, rice or potatoes. The balanced combination of amino acids found in this grain make quinoa a source of complete protein. These essential amino acids cannot be made by the body and must be obtained through food. Quinoa features about 16.3 grams of quality protein per 1000 grams.

Voilà, Quinoa!| Trending Wellness - Issue 3 - Fall/Winter 2014 4

The recipe calls for white quinoa, which is a perfect replacement to starchy grains like rice, couscous and millet. Quinoa has a low glycemic load which can be great for achieving your weight loss goals.

Place Quinoa into pot, add water and salt. Bring to a boil, cover and turn heat down to simmer. Cook for 20 minutes. Remove from heat, fluff with fork and serve.

Mix quinoa, vegetables, lemon juice and olive oil thoroughly but gently. Taste and season if necessary. Gar-nish with chopped fresh basil.

1 cup Quinoa1 1/2 cup of water1/2 teaspoon salt1 cup diced zuchinni, onion & tomato1 Tablespoon Lemon Juice1 Tablespoon Olive OilYields: 4-6 Servings

Quinoa Salad

Wash the quinoa, combine quinoa and 4 1/2 cups water in a saucepan. Bring to a boil over high heat, stir occasionally. Reduce heat to low; cover. After water is absorbed, 15 to 20 minutes. Let quinoa rest, for 15 minutes to allow quinoa to cool.

Combine 1 cup water with the salt. Use this water to dampen hands to handle quinoa.

Divide one portion of quinoa in two. Create a dimple in the quinoa and fill with a heaping teaspoon of bo-nito flakes. Cover with the remaining portion of quinoa and press lightly to enclose filling inside quinoa ball. Gently press the quinoa to shape into a triangle. Wrap with a strip of nori. Sprinkle with sesame.

4 cups uncooked white quinoa 4 1/2 cups water 1 cup water 1/4 teaspoon salt 1/4 cup bonito shavings (dry fish flakes) 2 sheets nori (dry seaweed), cut into 1/2-inch strips 2 tablespoons sesame seeds

Yields: 8-10 Servings

Onigiri Japanese Quinoa Balls


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If you’ve ever felt defeated from the flu, or been taken down by a pesky cold, the bad news is that it’s that time of year again. The good news is that there’s hope in the form of nature. So fear no more, below are 3 simple and easy remedies that can help boost your immune system naturally.

Nature's Immune Boosting HerbsIncreasing your daily intake of immune boosting herbs like Astragalus Root can drastically lower your chances of contracting colds as wells as speed up your recovery time if you are feeling under the weather. A traditional chinese medicine, astragalus is known as a powerful adaptogen that’s loaded in antioxidants that help boost T-Cells to fight infections. This great herb can be found in capsule form, or in the form of tea commonly found in health food stores.

Oil PullingSpare the pain from gargling with alcohol based commer-cial mouthwash and consider the Ayurvedic practice of oil pulling. Oil pulling involves swishing oils like coconut oil or sunflower seed oil in the mouth slowly for about 15-2o minutes to pull toxins and bacteria from the mouth. Besides being a excellent routine for maintaining healthy teeth and gums, this method also insures that harmful bacterias like streptococcus (strep) cannot thrive and manifest in your body. Using cold-pressed extra virgin coconut oil is best for its nutritional value.

Alleviate StressCold symptoms can range from mild aching joints to the feeling of a pressure cooker inside of your skull. Yoga can both increase circulation through the body as well as re-duce headaches caused by sinus pressure. Whether you incorporate more yogic breathing or master that bridge pose, it’s a good idea to free up your schedule to awaken your inner body.

Conquer the Cold & Flu Season

Got Echinacea?Visit your local health food store and stock up on this amazing herb!


Mustache half marathonus.movember.com/Who doesn't want to help the fight against prostate cancer? And who doesn't love a good mustache? If you're both of those people, then there's a late fall/early winter race that's right for you -- the Mustache Half, a brand-new race that's set to take place on the first Sunday in De-cember, which will donate its pro-ceeds to Movember.

Magic City 5k Runwww.magiccityrun.comThe 5th annual Magic City Half Marathon Weekend will be the big-gest and best yet. Over the first four years our event weekend has been the fastest growing half marathon in the South. Events benefit the Ruben Studdard Foundation for the Ad-vancement of Children in the Music Arts. The Magic City Half Marathon Weekend features great music, enter-tainment and of course a fantastic run in the heart of Birgmingham

Anthem Richmond Marathonwww.richmondmarathon.com

A great scenic course that takes you through some of Richmond’s most historic neighborhoods, culminating in a downhill finish in the heart of downtown. Unique features, including junk food stops and wet washcloths along the course, as well as hot pizza and a complimentary massage to greet you at the finish line.

Singer and Celebrity Fit Club Star Ruben Stud-dard poses with Girls on the Run participants.

Dont' Let the Fall Weather be an Ex-cuse to stay in!

Joining Running Groups and Partici-pating in Marathons is a Great Way to Stay Active.

Top 5 Fall Marathons

| Trending Wellness - Issue 3 - Fall/Winter 2014 8

Keep Warm! See Page 6.Whether you're participating in a run in the cold northeast or the mild south, its important to wear the the right gear.

world-class race.

walkb4urun virtual 5kwww.blackgirlsrun.comNervous about running your first 5K? Black Girls RUN! is hosting its virtual WALKB4URUN! 5K. WALKB4URUN! is a training pro-gram developed by Black Girls RUN! to take you from walking to running your first 5K. this training program gradual progresses and is perfect for

people who have never run a 5K be-fore.You can complete on your own, with a local BGR! group, on the treadmill, with friends, just as long as you get it done!

St Jude Memphis Marathonwww.stjudemarathon.org The race, once known as the Mem-phis Marathon, was a regional event for years. A big field would draw 2,000 runners. After a variety of course and sponsorship changes the race has finally hit it's stride. When you combine the amazing work and outreach of an organization like St. Jude Children's Research Hospitalwith the race expertise of the Mem-phis Runners Track Club you get a

Top 5 Fall Marathons


Whether you’re a hardcore fitness enthusiast, or a self-described “gym selfie” addict, the time between Thanks-giving to New Year’s Day has to be the roughest few weeks for anyone incorporate a healthy eating lifestyle and workout regimen. No matter how hard we try, at every corner, we are constantly tempted by all of the naughty trappings surrounded by the holiday season. Below are a few tips that have helped me in the past to stay on track between now and the end of the year.

Plan & Pace YourselfIf attending multiple holiday gatherings, plan ahead and decide on what meals and portion meals you will eat. If visiting family and friends it’s often viewed as rude to refuse meals. To avoid social awkward moments and pres-sure to over eat, skip heavy meats and starchy foods during earlier gatherings. Instead, enjoy green leafy veg-etables that are easier to digest and burn quickly. Saving the sweat potato pies and turkey slices for later meals can spare you that stuffed feeling and dreadful “itis”.

Drink More waterFill up on water before the big dinner and before holiday parties. Drinking water before meals satisfies dehydra-tion, often mistaken for hunger. In other words, the more you drink before the big meal, the less you’ll likely eat.

No Nog!Avoid high calorie drinks like alcoholic beverages, eggnog and hot chocolate. These drinks are loaded with calo-ries, fat, carbs and preservatives. No need to reverse all of the progress you’ve made all year.

Walk it OutTake advantage of the shopping season and burn some extra calories. If you are heading to the mall, shopping center or big box retailer, park a little further away, or take your time and do a round of window shopping all through the mall before you buy. Every few extra steps that you take count. To get more walking in, consider wearing an activity wristband like fitbit or Nike Fuel. These devices serve as digital pedometers, heart monitors and calorie calculators.

HOLIDAY WEIGHT LOSS SECRETS


Cinnamon is used to add flavor to many medi-terranian and Asian cuisines.

Recent studies on diabetes have unearthed a relationship between cin-namon and diabetes that is expected to revolutionise treatment and care for diabetics. Cinnamon, the little known spice, has been found to de-crease the level of serum glucose in a study conducted on people with type 2 diabetes. Apart from the reduc-tion in serum glucose other changes that were noticed after intake of cin-namon included a reduction in tri-glycerides, LDL cholesterol and total cholesterol. The same results were absent in a control group of diabet-ics who were given placebos. The impressive findings are set to open gateways to a more natural method of diabetes control.

According to a survey conducted by the American Diabetes Association , diabetes is the seventh leading cause of death among Americans. As many as 215,000 people below that age of 20 were found to be affected with di-abetes in the year 2010. The alarm-ing figures necessitate a more holistic approach to diabetes care involving natural remedies which are devoid of side effects.

Cinnamon is used to add flavour to many Mediterranean and Asian cui-sines and is commonly found in our very own apple pie. This simple spice which has now been found to reduce the level of glucose provides one more reason to eat the much loved apple pie!

The health benefits of cinnamon are not meant to replace tradition-

al treatment methods but should be considered as healthy adjuvant therapies that accelerate the road to recovery. Their effect is meant to enhance the quality of life naturally.

The active ingredients present in cin-namon activate the insulin cells in the body resulting in better assimi-lation of sugar in the body .This low-ers the level of glucose in body

"The influence of cinnamon on diabetes should encourage the use of cinna-mon in one's diet.."

Cinnamon & Diabetes


aiding in improving the condition of diabetics. The influence of cinnamon on diabetes should encourage the use of cinnamon in one’s diet to benefit from the positive effects evidenced. At least a gram of cinnamon should be consumed for noticeable reduc-tion in blood glucose necessitating its use in one’s meal routinely.

Apart from its effects on the blood sugar, cinnamon is also found to be rich in Manganese, iron and cal-cium. Other beneficial aspects of using cinnamon are that it boosts memory and promotes general health.

The plethora of health benefits pro-vided by cinnamon contributes to one’s health immensely and pro-longed use will greatly support a healthy and an active lifestyle pro-moting a state of well being.The truly wonderful relationship between cinnamon and diabetes will enhance

the quality of life of diabetics, reduc-ing their dependence on other forms of treatment and encouraging recov-ery using a natural ingredient.s

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Meet Dr. Miller-Thrasher

Physician's Corner

Dr. Melinda Miller Thrasher is an esteemed medical prac-titioner, specializing in obstetrical and gynecologic care in Atlanta, Georgia.

She has over 20 years of experience in Obstetrics and Gy-necology, a field she chose so as to have an early impact on young women’s health and a life-long impact on the children they bear.

Over the years, she has aspired to reach new personal mile-stones involving her love of physical fitness and long dis-tance running and considers her running of the New York Marathon one of her greatest achievements. She brings this emphasis on diet and fitness to her practice along with her medical knowledge to motivate, educate and empower wom-en, who she believes, ultimately influence the lives of their families.

In 2006, realizing that healthy lifestyle practices are best started young and understanding that women are the cen-tral decision makers of the household, where nutrition, health and exercise are concerned, she began to conceive Before, During and After. The mission of Before, During, and After is to empower women by educating, informing, providing resources and support, thereby enabling them to make choices that will have a positive and life-long impact on their health and that of their families and communities.

Dr. Miller-Thrasher was previously a partner at Greater At-lanta Women’s Healthcare Associates. As her vision of her ideal practice evolved, she decided to establish Innovative Women’s HealthCare Solutions, where 21st century technol-ogy and medical advances are presented alongside alterna-tive methods as part of a balanced plan for the benefit of enhanced medical care. She is a Board Certified Obstetri-cian and Gynecologist, a Fellow of the American College of Obstetrics and Gynecology and a member of the Georgia Ob/Gyn Society, among others.

Dr. Miller-Thrasher is on staff at Piedmont Hospital, Emory Ad-ventist Hospital, and Emory Midtown University Hospital, where she serves as a clinical instructor of Obstetrics and Gynecology at Emory University School of Medicine. She is married to Michael Vincent Thrasher, an Atlanta native and owner of Thrasher Con-tracting, a mother of five children ranging in age from 11 to age 23, and is a member of Ebenezer Baptist Church.


Want to follow Lita?Stay connected by logging on to litalewis.com.

“#followthelita” is Lita’s inspirational online per-sonality that is simply a natural extension of her

real persona."

The #s:300k+ instagram followers

21k twitter followers17k youtube subscribers

Lita Lewis is a certified trainer, health and fitness advocate and mo-tivational life coach. She competes as a National Figure athlete in the sport of Bodybuilding, and you’ll often find her tackling other sports such as Crossfit, Triathlons and Football. Lita, born in Los Angeles but raised in Sydney, Australia, cur-rently lives in Brooklyn, NY where she is inspiring and encouraging thousands of people to chase their dreams and reach their goals. With an African American and Samoan ancestry, Lita understands the chal-lenge of feeling comfortable even in spaces where you may not fit in. This was a challenge that she faced and beat and what inspired her to create “Follow the Lita.”

“#followthelita” is Lita’s inspira-tional online personality that is sim-ply a natural extension of her real persona. From Instagram, Facebook and Twitter to WordPress, fans can follow Lita as she prepares for com-petitions, find out what she’s eating, receive words of encouragement and be inspired by her posts of wellness all while receiving tips to help reach their own health and fitness goals. And while Lita is helping a whole generation of people experience a better body, she is also encourag-ing them to experience a better soul. Through tutorials and inspirational messages, Lita is also giving light to fans experiencing breakups, firings, deaths and many of life’s other chal-lenges.

In addition to her accomplishments on the stage, in the gym and on the web, Lita is also an amazing public speaker and motivational life coach. She can often be seen on the lecture circuit as a guest speaker. She enjoys the personal reach this platform provides, allowing her to speak her mind and share insight and thought pertaining to holistic health and benefits of daily exer-cise.Lita’s loving spirit is truly infec-tious and many would admit that her presence and personality shine with genuine positivity. Because her life goals are to continue to help, in-spire and teach she no doubt is des-tined to become an icon of health serving the mind, body and soul to the masses.

#Trendsetteralert Lita Lewis


Holiday Lights @ Truly Living Well Through Dec. 13, 12-9pm75 Hillard St. Old Fourth WardThe event will consist of a 2 day celebration of holiday service to benefit Truly Living Well Center for Natural Urban Agricul-ture's Volunteers, Donors, Supporters and the Atlanta Metro Community. The event kick-off will start immediately after our Fri-day' Farmers Market at the Wheat Street Farm.

Vision Board PartyDec. 13 1:30-5:30 p.m.Mark Squared StudiosAs creatives we have a lot of ideas, projects, goals, and plans. It is our nature. Now is the perfect time to put your vision together on a board. Vision boards are great tools to help you materialize your thoughts into actions. You may have been waiting for the world to bring you great things, but the world is waiting for you. There is magic in writing down your vision and something even more powerful when you create a visual road map of the things that you wish to HAVE, DO, and BE!!

Sweetheart SkateJan. 13-15, 3-10 p.m.Atlantic StationBring your bae and skate the night away! Valentine's Sweetheart Skate night is the perfect place to feel the LOVE, and a great excuse to hold hands.

eventsTRENDING

Food Lover Owned Since 2012

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New Whole Foods Market Opens in Alpharetta

On October 14th, Whole Foods Market opened the door of its newest store in Avalon development on Old Milton Parkway. The latest store for the natural and organic foods supermar-ket occupies approximately 48,000 square feet of retail space. Whole Foods Market's presence in the Atlanta metro area already includes 8 existing stores with plans for an additional store opening in Savannah in 2015.

“We are really looking forward to opening our doors in the Avalon community,” said Matar Di-

ouf, store team leader of Whole Foods Market Avalon. “This store is going to bring together food, community and technology in a way we have not done before. People are really going to enjoy shopping here, and we can’t wait to bring the highest level of customer service, expertise and excitement to our customers.”

Whole Foods Market is the world’s leading natu-ral and organic grocer, selling the highest quality natural and organic foods available.


New Whole Foods Market Opens in Alpharetta

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Trending Wellness Magazine Fall/Winter 2014