1 askdrnandi.com July 2017

Volume 5 - July 2017 edition

Dr. Nandi

Ask. Dr Nandi Health Hero Magazine

BEINGBULLETPROOF

DAVE ASPREY TALKS HOW TO BE YOUR BEST SELF

HEALTHY & DELICIOUS

4TH OF JULY RECIPES

LOOKING FOR YOUR

TRIBE? Head Back To Summer Camp!

BEINGBULLETPROOF

BREAKING BAD (habits) 4 STEPS

TO CHANGING OLD HABITS

2 askdrnandi.com July 2017

MINDFUL EATING is one of the key

#HealthHero building blocks to health and

vitality at ANY age. To learn more about the

power of food changing you on a cellular level,

ending your struggle with weight loss, combating fatigue and brain fog,

maneuvering through the grocery store and how to read labels, healthy recipes and so much

more get our exclusive LIMITED TIME OFFER

#HealthHero Kit.

LIMITED TIME OFFERPRE-ORDER YOUR COPY

OF ASK DR. NANDI 5 STEPS TO BEING YOUR OWN HEALTH HERO AND BONUS HEALTH HERO KIT

FOR $25 ($209 VALUE)$209 $25

Only

# KITTAKE CONTROL OF YOUR HEALTH WITH THE

www.askdrnandi.com/book

ORDER YOUR HEALTH HERO KIT TODAY

askdrnandi.com 3July 2017

While every effort has been made to ensure that the information contained in the Health Hero Magazine is accurate and complete at the time of printing, Ask Dr. Nandi

and its affiliates and subsidiaries shall not be liable for any damages of any kind resulting from use or reliance on this magazine or information contained herein. Copyright 2017 Ask Dr. Nandi

12

CONTENTS

8FIND YOUR TRIBE: SOUL CAMP

HEALTHHERODr. Nandi

16FOODS FOR ALLERGY SEASON TEND TO CAUSES

11

BREAKING OLD HABITS

18

RECIPESBROUGHT TO YOU BY

4 askdrnandi.com July 2017

Master BiohackerDAVE ASPREY

I think that within the next 10 years it will be very common to add another 20 years onto our lifespan.

‘‘ ‘‘ Dave is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York

Times bestselling books, The Bullet-proof Diet and Head Strong. Through his work Dave provides information, techniques, and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without

burning out, getting sick, or allowing stress to control your decisions.We sat down with Dave to learn more about his career, passions and how to level up your mind and body. I understand you started your career in Silicon Valley which is a world away from the multimillion-dollar wellness and biohacking megabrand. What did your journey look like?

UPLEVEL YOUR MIND & BODY

I started off as a successful busi-nessman in Silicon Valley, but I was incredibly unhealthy, and unhappy. I developed The Bulletproof Diet out of enlightened self-interest. I used to weigh 300 lbs, and right in my mid 20s, I started getting severe fatigue and cognitive dysfunction. I had arthritis in both knees at age 14 and didn’t know that it was normal to be able to walk or exercise without pain. I discovered and then eliminated Lyme disease, Hashimoto’s, and other things like that in my quest to have amazing energy all the time. I got the idea for Bulletproof when I drank Yak Butter tea on a trip to Tibet in 2004, and I noticed that right after I drank, I felt sharper, more aware, and just all around better. Can you explain what biohacking is? (v): To change the environment outside of you and inside of you so you have full control of your biology, allowing you to upgrade your body, mind, and your life.(n): The art and science of becoming superhuman. As a child did you love experiments as much as you do as an adult? As a child, I was always interested in science and engineering because I came from a family of scientists and engineers. But I didn’t experiment on myself because I didn’t realize that I had control of my own biology. I grew up thinking things happened for no reason.

You talk about the difference between being healthy and optimal perfor-mance. Can you expand on this con-cept and how someone might start applying it today in their life? I talk a lot about this in my new book Head Strong, and it’s really about understanding how your body works and what you can do to make it work more efficiently to capitalize on your potential. Eating healthy and get-ting exercise is important and often the first step towards optimal perfor-mance mentally and physically, but to truly unlock peak performance,

it requires going a layer deeper to actually upgrade your mind and body through different techniques and supplements. People are often intimidated by biohacking or don’t know where to start on the path to be-ing Bulletproof, but there are so many small things you can start doing every day, like making a cup of Bulletproof Coffee in the morning, to get started. And that’s really the first step, mak-ing changes until you’re feeling and performing better, and ultimately living a better life.

You are on the cutting edge of bio-hacking technology, so what do you think will be available to us in 10 to 20 years and beyond? Do you think we will all be living well over 100 in the near future? I think that within the next 10 years it will be very common to add another 20 years onto our lifespan. I am in touch with people working on huge breakthroughs using tools that were unavailable to us even 5 or 10 years ago. This is the best time ever to be alive and we are facing a disruptive change in this area which has never happened before. There is so much misinformation out in the world today. What is one of the biggest health myths that you want people to stop believing today. The biggest myth is believing that fat is bad. Healthy fats – avocados, grass-fed butter, and Brain Octane oil (which is coconut extract 18 times stronger than coconut oil) are a few examples, actually make you perform better, mentally and physically. A low-fat diet makes you weak. A diet high in unhealthy fats and sugars also makes you weak. The standard American diet and the low-fat, high-processed-carb dogma has made generations of people fat and sick, but worse, it’s affecting what people are capable of accomplishing in their personal and professional lives.

If someone in their 20s or 30s asked you what they could do or eat that would most impact their health later in life what advice would you give them?

About Head StrongFrom the creator of Bulletproof Coffee and author of the bestselling The Bul-letproof Diet comes a revolutionary plan to upgrade your brainpower—in two weeks or less. For the last de-cade, Dave Asprey has worked with world-renowned doctors and scien-tists to uncover the latest, most in-novative methods for making humans perform better—a process known as “biohacking.” In his first book, The Bulletproof Diet, he shared his bio-hacking tips for taking control of your own biology. Now, in Head Strong, Dave shows readers how to biohack their way to a sharper, smarter, faster, more resilient brain. Imagine feeling like your mind is operating at its clearest and sharp-est, and being able—possibly for the first time in your life—to do more in less time? What if it suddenly became easier to do the very hardest things you do? Or if you could feel 100% confident about your intellect, and never again fear being the person in the room who just isn’t smart enough, or can’t remember something impor-tant? How would you treat people if the mood swings, short temper, and food cravings that disrupt your day could simply disappear?

In Head Strong Dave shows us that all of this is

possible — and more.

SOCIAL HANDLES: Facebook: @Bulletproof

and @Bulletproofexecutive

Instagram: @Bulletproof

askdrnandi.com 5July 2017

6 askdrnandi.com July 2017

Eat high-quality, grass-fed fats, lean pro-teins, and vegetables. The less processed and pre-made foods that are filled with sugar and toxins that you eat, the healthier and happier you’ll be. The amount of fake-healthy products that are low-fat, high sugar and high chemical makes it harder to navigate what you should and shouldn’t be eating, especially for people who don’t have the information they need to make those de-cisions. So, I would say to also make sure you’re reading and understanding the labels of food that you’re buying.

We know that research shows having purpose and passion will lead to a hap-pier and healthier life. You have clearly found your passion and purpose so what advice might you give to others looking to find and pursue their purpose? Whatever you are working on, if you are doing it in the service of others, it becomes a mission and it will satisfy and sustain you. If you are doing it to get rich or out of needi-ness or greed, it isn’t fulfilling and it becomes much harder. It’s important to recognize that as a teacher or healer or entrepreneur, if you are doing it for other people you will be much more satisfied with your life. With so many years of biohacking under your belt, is there an experiment that stands out where the results (good or bad) truly amazed or shocked you? The most shocking and amazing thing to me was the original Bulletproof Coffee experiment where I added 1,000++ calories a day to my diet, I cut back on my sleep and I stopped exercising, fully expecting to gain weight. I didn’t expect to lose weight when I started doing that in conjunction with the Bulletproof diet and the coffee. I was looking to add weight but even though I was adding this ridiculous amount of calories and not exercising - this was a huge wake up call to me.

What’s next on the horizon?

We’re at an incredibly exciting place as a brand right now, with so much growth ahead of us. That growth will come from the contin-ued release of new and innovative products, including one that will be a game changer for Bulletproof consumers. In addition to new products, consumers can expect to see us in more places - from grocery stores to our own retail shops and beyond.

The standard American diet and the low-fat, high-processed-carb dogma has made generations of people fat and sick, but worse, it’s affecting what people are capable of accomplishing in their personal and professional lives.

‘‘

‘‘

askdrnandi.com 7July 2017

INGREDIENTSOpt for organic ingredients whenever they are available.

1 (1-pound) salmon fillet, skinned and chopped2 cups chopped baby spinach1/4 cup panko (Japanese breadcrumbs)2 tablespoons fresh lemon juice, divided1 tablespoon finely grated fresh ginger1 tablespoon low-sodium soy sauce1/4 cup sesame seeds, toasted and divided1/4 teaspoon salt1/4 teaspoon black pepper1/2 cup Greek yogurt2 tablespoons finely chopped fresh dill1/2 teaspoon minced garlicOlive oil cooking spray4 whole-wheat hamburger buns

SALMON BURGER

Getting ready to BBQ? Try swapping your beef burger for salmon and get LESS saturated fat and MORE omega-3’s. Sesame seeds and soy sauce add an Asian flair, and the savory yogurt sauce enhances the grilled buns.

THIS GETSA TOTAL

4TH OF JULY HEALTH HERO

STAMP OF APPROVAL!

HEROHEALTHsta

m

p of appro

va

l • sta

m

p of appro

va

l •

PREPARATIONCombine salmon, spinach, panko, 1 tablespoon lemon juice, ginger, soy sauce, 1 tablespoon sesame seeds, salt, and pepper in a large bowl. Form mixture into 4 (3 1/2-inch) patties. Place remaining sesame seeds onto a plate, and dip one side of patties into seeds to coat.

- Stir together yogurt, dill, garlic, and remaining 1 tablespoon lemon juice in a small bowl.

- Preheat a lightly oiled grill pan over medium heat until hot but not smoking. Cook burgers over medium heat, turning, 3-4 minutes per side or until golden brown and cooked through. Grill buns, cut sides down, for about 2 minutes or until golden.

- Place burgers on buns, and top with 2 tablespoons yogurt sauce. Feel free to garnish with onions, tomatoes or any other of your favorite “burger” toppings.

8 askdrnandi.com July 2017

Soul Camp co-founders Michelle Goldblum and Alison Leipzig united to bring all of the things they loved together to create a completely transformative experience for both themselves and their communities. Going to sleepaway camp together as children, and now, both entrepreneurs in the health & wellness space, they saw that there lacked large-scale community experiences that were not only deep and healing, but fun and playful as well. They believe in the power of joy to change the world. And it happens, one camper at a time. We sat down with Ali and Michelle to chat about how they are using the nostalgia of sleepaway camp as a springboard for connection, community,

self reflection, personal growth and just good old fashion fun. What is Soul Camp and why did you create it? Soul Camp is all inclusive wellness sleepaway camps & day camps for adults. Each camp, between 200-500 campers - just like you - leave their worries and iPhones behind to gather and participate in dozens of workshops, classes and seminars that nourish their bodies, minds and spirits. From morning reveille to lights out, campers come together in community to participate in a range of activities including kundalini yoga, oneness meditation, dance, cardio, bootcamp, stand up paddleboarding,

breathwork, dreamcatcher creating, energy work, essential oils 101, mala-bead making and more. Camps feature live entertainment and a speaker series where you can escape and listen to inspiring and empowering “SoulVersations” from wellness experts and thought leaders in their fields. Nights consist of talent shows, fear burnings, late night discos, s’mores and live entertainment. We created Soul Camp because we wanted to introduce adults (our friends) to the joy & fun of camp! We wanted to bring together an adventure-fueled, love-filled community, and create a new kind of wellness retreat. One that mixed transformation with trampolines, “woo woo” with waterslides!

What was the process like for the two of you taking this idea/dream and bringing it to reality? It was truly a process of excitement and joy. At the beginning, we didn’t even

Want to live longer, healthier and happier? Go back to camp.

askdrnandi.com 9July 2017

think of this as a company, it was more just a thrill that we got to bring our favorite people to our favorite place - the camp we grew up going to as children. Ali and I had the idea and immediately got into action. We had already built a community of leaders & teachers in the mind/body/spirit space and so the first thing we did was reach out and see who would be interested in teaching. When everyone said yes, we knew we had something special and began to outline what the camp experience could look like! We reached out to The Huffington Post GPS for the Soul & Soul Pancake and said, “Hey! You guys have the word ‘soul’ in your name! Do you want to be our media sponsors?” They both said yes, and the rest is history! What type of people go to camp? Our Soul Camp campers are both women and men, aged mid 20s to mid 60s. Our breakdown is currently 65% women, 35% men. Many campers come to camp by themselves, looking for their people, they are looking for their tribe. They are wanting to be in community with like-minded, open-minded people and know that Soul Camp is the place to find them. We do also have groups of friends and couples who attend together as well. Our soul campers are go-getters. They want the best out of life and they are ready to make that happen, no matter the circumstance. Soul Campers are fun, soulful, generous leaders (even though they may not realize that yet). They enjoy deep conversations under the stars and laughing with friends at the breakfast table. Our campers are also from all walks of life - we have high powered executives and energy workers, moms and dads, life coaches and accountants. Most are interested in personal development and evolving themselves. They want to go deeper, know more, feel better. They are ready for a breakthrough, in consciousness or in their ability to fully live in joy. At Soul Camp, expect to step into a space to listen to your inner knowing. A place to play, with no cares other than whether to choose painting or improv, energy work or a canoe ride. A bunk of new best friends waiting for you on your arrival. Silliness. Dance parties. Quiet contemplation. An opportunity to try new things and step out of your comfort zone.

What is the scoop on camp? Are you really in bunks? Do you

get dirty? I heard you have a no alcohol and limited/no cell phone policy? Is that all true and why? Haha, this makes me laugh! Our West Coast sleepaway camp is our “luxury option” and everyone stays in private cottages and cabins (with a dorm option). At our East Coast sleepaway camp, we do actually stay in bunks - but they are beautiful, and warm, and have bathrooms and sinks and electricity right in the bunk! These are definitely not dirty tents out in the woods. But speaking of dirty, you could do one of our organic farming 101 or prana hikes and get a bit dirty, but other than that, you should be clean throughout the whole camp experience. And yes we run camp like a true camp from back when you were a kid - if you are found with booze or drugs you get the boot! And yes, while we don’t take away your electronics, we do encourage our campers to give themselves the gift of a digital detox. No one is walking around with their phone or anything like that (imagine everyone bopping from class to class in shorts and a tee!), and we have a designated “tech” area hidden from the camp environment should you need to be on the computer or phone. We run camp this way to let people relate to themselves and to each other in the most present, pure way and to really EXPERIENCE the experience and see how much fun they can have without any added stimulation. During our dance party the first year, campers were coming up to us with shock on their faces, saying they simply couldn’t believe they were sober! It’s really remarkable finding out how amazing and joy-filled you can be and feel at your core. What if you are not into “woo-woo” stuff and self-help? Would you feel uncomfortable at Soul Camp? Give us the low-down on a typical day at camp.

We have classes ranging from super spiritual to super campy, and everything in between. While we do have amazing classes in topics like astrology, numerology, all different healing modalities... we also have dozens of cardio classes, dance classes, arts classes, women & men’s health workshops, relationship & intimacy workshops - you name it! From the moment you wake up to the moment you lay your head down to sleep, your day will be filled with delicious food, thought-provoking conversations, fun and nourishing entertainment and activities for your

Tribe and friendship seem to be an integral part of the camp experience. What significance does your tribe and friendship have in your daily life? Our community is everything - we always say we would never have been able to create camp if we didn’t have a strong tribe by our side, rooting us on, motivating us, loving us, reminding us of our brilliance! We can’t do this thing - camp, LIFE - alone. We are meant to work together, grow together, be together. And there are studies that even reveal that adults who have friendships are healthier and have longer life spans than those who don’t.

What is one of your favorite camp memories? The very first year, we had 2 campers who came to camp all by themselves. They were both women - one in their late 50s, the other in their 60s”. Same answer change the placement of the comm hint he sentence to read They became soul friends very quickly and the last morning of camp came running up to us, with literal tears running down their cheeks, saying they couldn’t believe that they met their best friend after 60 years. It was incredible to see the bonds that are created and the friendships that you know will last lifetimes. What has surprised you about your journey to date with Soul Camp? The incredible expansion that took place in both Ali & my personal lives that truly coincided with the expansion of Soul Camp. I am now engaged, about to be married. Ali is living with her love. When we first started Soul Camp, these things were just dreams on a vision board.

What piece of advice would you give to anyone looking to follow their purpose or passion? Create with joy. Trust in the

unfolding of your life. Remember that life is happening for you, not to you. And, go for it, we are only here for a second. Make it matter.

10 askdrnandi.com July 2017

2017 SOUL CAMP SEASONTickets are on sale now www.soul.camp New Jersey Day CampJune 10thJeff Lake CampStanhope, NJ Chicago Day CampJune 24th Elaine Frank Appachi Day CampLake Zurich, IL New York Sleepaway CampAugust 23rd thru 27thCamp Echo LakeWarrensburg, NY California Sleepaway CampOctober 24th thru 28thWonder Valley Ranch ResortSanger, CA

mind, body and spirit. Each period, we offer about six different choices (take a yoga class, or try a new meditation, check out tibetan bowl healing or past life regression, or take an improv class! You could also check out the trampoline park, jump on the BLOB in the lake, or head to the pool disco party!) so you will always find something that you’ll want to do. You get to choose your own adventure!

Have you found that campers actually stay in touch like we did as kids after camp? YES! Our campers have their own reunions, their own group chats, their own retreats totally separate from Soul Camp! They all come back year after year to see one another, but they absolutely become friends “in real life” and see each other outside of camp as well.

askdrnandi.com 11July 2017

If you’ve ever felt stuck in a rut or caught in a repetitive loop, then you know the feeling. Just like in the movie, Groundhog Day, you might find yourself getting out of bed every morning and doing the same exact things. This isn’t a problem if you’re living your ideal life. But if you want things in your life to be different, you have to do things differently. Sounds easy enough. But, sometimes, despite your best intentions to change, you just can’t break the cycle. We’re creatures of habit, and we tend to stay where we’re comfortable. But if you want to reach new heights and achieve your goals, you have to be flexible and willing to change your behavior. Even if that means occasionally leaving your comfort zone. It may be a little scary, but this is how you’ll avoid repeatedly making the same mistakes. It’s how you can change your life. I enthusiastically encourage you to take these steps to break the repetition and get better results.

IDENTIFY THE CHANGE YOU WANT TO MAKE.Make a list of any negative patterns in your life. Be honest with yourself, and

give yourself permission to accept that some change is needed. Once you have your list, choose the most important habit that you want to finally break. This is the perfect place to start.

IDENTIFY YOUR WHY.If you want to make real change – lasting change – you’ve got to dig deep. It’s not only about which habits you’re trying to break … but why you want to implement these life changes in the first place. Maybe you’ve decided to live a healthier lifestyle or get out of a bad relationship. Maybe you want to devote more time to your family or commit to a daily meditation practice. No matter what’s driving you to change things up, identifying that reason – your why – is how you escape the repetitive insanity.

IDENTIFY WHAT’S HOLDING YOU BACK.Write down the factors that have led to this repetitive cycle. This is how you’ll discover what has been keeping you stuck in a loop. For example, let’s say your goal is to eat healthier. After some honest brainstorming, you might realize that you rarely set aside any time to prepare healthy meals, you don’t have any healthy recipes at home, you’re grabbing for unhealthy snacks and

comfort food because you’re stressed or you need a serious dose of willpower. The more honest with yourself you are, the better results you’ll get because these are the recurring behaviors that you need to change.

IT’S TIME TO TAKE ACTION.Now that you’ve identified the changes you want to make, why you want to make them and what factors are holding you back … it’s time to create a realistic action plan that will finally break the cycle and result in the outcome you’ve long wanted. You should feel proud and accom-plished to have reached this point because it means that you’ve done some real soul searching. It shows your willingness to not only admit the need for change but to venture outside of your comfort zone in order to improve your life. That’s something to be excited about! From here, it’s all about sticking to your action plan and reaping the benefits. Reliving the same day over and over again? It makes for a great movie, but not a great life. Break free from the repetition of old habits and achieve lasting change.

askdrnandi.com 11June 2017

3 Venture outside of your comfort zone. It takes some getting used to, but it empowers you to reach new heights.

3 Call on your tribe. Tribe members can help you create an action plan and stick to it - all while offering encouragement and support.

3 Celebrate your efforts. Implementing life changes can be challenging. Remember to celebrate even the smallest successes. Large or small, it's a victory!

PRESCRIPTIONSPARTHA’S

askdrnandi.com 11

Albert Einstein is credited with saying that the definition of insanity is doing the same thing over and over again and expecting different results. While there is some debate over who actually made this statement, it's one that most of us can relate to.

BREAKING OLD HABITS

12 askdrnandi.com July 2017

? Didyou know

WILD WATERMELON SALSA INGREDIENTSOpt for organic ingredients when available 3 cups diced seedless watermelon2 jalapeno peppers – seeded and minced (keep the seeds in for added heat)1/3 cup chopped cilantro1/4 cup lime juice1/4 cup minced red onion1/4 teaspoon salt

DIRECTIONS- Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl.- Stir well to combine.- Season with salt.- Serve at room temperature or chilled.

BRING ON THE BBQ!During the 4th of July, over 150 million hot dogs and 750 million pounds of chicken will be consumed. Seventy-four million Americans will be at a BBQ and nearly 1 in 4 will be eating a hot dog or chicken. DRINKING AND DRIVING.The 4th of July is the most fatal day of the year for traffic deaths. Just over 40% of the traffic deaths on the 4th of July are alcohol related compared to just over 30% on an average day. THE LEGEND OF THE STAR SPANGLED BANNER.The legend suggests that the national anthem is based on a drinking song. Francis Scott Key put his lyrics and patriotism to a bar song that praised wine. PARTY AT THE WHITE HOUSE!The first 4th of July celebration at the White House happened in 1801. Thomas Jefferson opened the White House to citizens and served bowls of punch and plates of sweets to everyone who attended. BEER, BEER, AND MORE BEER!The 4th of July is America’s number one day to buy, serve and drink beer. It beats out Memorial Day, Labor Day and even the Super Bowl for beer consumption. WATCH YOUR CALORIES!Did you know that the average American consumes nearly 1,700 calories at just one BBQ? So pay attention to the mindless snacking and stick to the good stuff! MY, HOW WE HAVE GROWN!Did you know that there were roughly 2.5 million people living in the U.S. when it formed in 1776? Today there are roughly 330 million Americans and over 8 million that live in New York City alone! ICE CREAM OBSESSED!Did you know that Americans consume the most ice cream in the world? Each and every American eats on average about 3 ½ gallons of ice cream per year!! And there is no surprise that consumption of ice cream is usually between 9 - 11 pm.

4th of July tidbits and factoids!

RECIPESBROUGHT TO YOU BY

askdrnandi.com 13July 2017

HEROHEALTHsta

mp of appr

ov

al • s

ta

mp of appr

ov

al •

SALAD INGREDIENTS9 ounces organic baby spinach, torn1 cup sliced organic strawberries1 cup organic raspberries1 cup organic blueberries1/2 cup chopped walnuts1/3 cup chopped basil1 avocado chopped4 ounces blue cheese (or goat cheese) DIRECTIONS- Divide baby spinach between plates then top with berries, walnuts, basil and chopped avocado.- Crumble blue cheese on top then drizzle with strawberry vinaigrette to taste.

STRAWBERRY VINAIGRETTE INGREDIENTS(Makes 1 1/3 cups)1/2 pound organic strawberries2 tablespoon honey 2 tablespoons apple cider vinegar2 tablespoons extra virgin olive oil1/4 teaspoon salt1/4 teaspoon ground black pepper DIRECTIONS- Place all ingredients in a blender and blend until smooth.- You can add additional honey to taste.

RED WHITE & BLUE SALAD

(Serves 2)

RECIPESBROUGHT TO YOU BY

Fresh ProduceJust what theDr. ordered.

INGREDIENTS:There are two layers to this amazing recipe.

WATERMELON LAYER:1/4 cup raw organic sugar1/4 cup water1/4 cup coarsely chopped fresh organic mint2 cups cubed seeded watermelon1 tablespoon fresh organic lime juice

LEMON LAYER:6 tablespoons raw organic sugar1/2 cup water2/3 cup fresh organic lemon juice1/3 cup fresh organic orange juice1/4 teaspoon organic orange extract

LEMON LAYER DIRECTIONS:- Add the 6 tablespoons of raw organic sugar and 1/2 cup water in a small saucepan over medium-high heat.- Bring to a boil and cook 30 seconds.- You must keep stirring until sugar dissolves.- Pour into a bowl and stir in lemon juice, orange juice, and extract.- Cool 15 – 20 minutes.- Cover and chill at least 1 hour.- Remove molds from freezer.- Pour about 3 tablespoons lemon mixture over frozen watermelon mixture in each mold.- Freeze 2 hours or until completely frozen.

LEMON & WATERMELON ICE POPS

14 askdrnandi.com

WATERMELON LAYER DIRECTIONS:- When making the watermelon layer, add 1/4 cup sugar and 1/4 cup water in a small saucepan over medium-high heat.- Bring to a boil; cook for 30 seconds, keep stirring until sugar dissolves.- Stir in mint; cover and let stand 30 minutes.- Strain through a sieve into a bowl.- Place watermelon in a blender; process until smooth.- Strain puree through a sieve into bowl with mint syrup and press with back of a spoon to extract juice.- Stir in lime juice; cover and chill 1 hour.- Pour about 2 1/2 tablespoons watermelon mixture into each of 8 ice pop molds.- Freeze until almost set (1 1/2-2 hours).- Arrange 1 wooden stick into mixture, being careful not to push through to bottom of mold.- Return to freezer. Freeze 1 hour or until frozen.

INGREDIENTSCRUST:3/4 cup graham cracker crumbs (about 5-6 full sheet graham crackers) 2 tablespoons unsalted butter, melted (or melted coconut oil)

FILLING:6 ounces brick-style light cream cheese, softened to room temperature 3/4 cup plain nonfat or low fat Greek yogurt, at room temperature2 large eggs, at room temperature1 large egg yolk, at room temperature1/3 cup granulated sugar1/2 cup organic blueberries1/3 cup fresh lemon juice (about 2 lemons) 1 tablespoon lemon zest1 teaspoon vanilla extract

GREEK YOGURT LEMON & BLUEBERRY BARS

askdrnandi.com 15July 2017

RECIPESBROUGHT TO YOU BY

DIRECTIONS

1. Preheat oven to 300°F. Line the bottom and sides of an 8 or 9-inch square baking pan with aluminum foil or parchment, leaving an overhang on all sides to easily lift the bars out of the pan before cutting. Set aside.

2. Make the crust – Mix the graham cracker crumbs and melted butter together in a medium bowl until combined. Evenly press crust into the prepared baking pan. Bake for 8 minutes. Remove from the oven and set aside.

3. Make the filling – In a large bowl using a handheld or stand mixer fitted with a whisk attachment, beat the cream cheese on high speed until completely smooth, about 1 minute. On medium-high speed, beat in yogurt until completely combined. Then beat in the eggs and egg yolk until combined. Finally, beat in the sugar, lemon juice, lemon zest, and vanilla extract until

everything is combined and no lumps remain. Fold in the blueberries.

4. Pour filling onto the crust. Bake for 25-30 minutes or until the center of the bars no longer jiggles (remove from the oven and gently wiggle the pan to check). Allow the bars to cool at room temperature set on a wire rack for 30 minutes, then transfer to the refrigerator to chill for 3-4 hours or even overnight.

5. Once chilled, lift the foil out of the pan using the overhang on the sides and cut into squares. For neat squares, use a very sharp knife and wipe it clean with a paper towel after each cut. Leftovers keep well in the refrigerator for up to 5 days.

Make ahead tip: Prepare the bars 1-3 days in advance and store covered tightly in the refrigerator until ready to serve. Bars can be frozen for up to 3 months. Thaw overnight in the refrigerator before serving.

ABOUT THE CHEF:

Stacey KlaffMARTIAL CHEF CATERINGChef Stacey Klaff is a

chef by day and a martial artist by night (she is a 5th degree black belt). Chef Stacey has been training in martial arts for the last 26 years and it’s a family business run by both her

and her father - hence the name Martial Chef

Catering.

16 askdrnandi.com July 2017

Tend to CAUSES

Are You Watering the Fruit Tree? The Practice. Tend to the causes. Why? Let’s say you want to get apples from a tree of your own. So you go to a nursery and pick a good sapling, bring it home, and plant it carefully with lots of fertilizer in rich soil. Then you water it regularly, pick the bugs off, and prune it. If you keep tending to your tree, in a few years it will likely give you lots of deli-cious apples. But can you make it produce apples? Nope, you can’t. All you can do is tend to the causes – but you can’t control the results. No one can. The most powerful person in the world can’t make a tree hand over an apple! Similarly, a teacher cannot make his students learn long division, a business owner can’t make her employees invent great new prod-ucts, and no one can make another person love him or her. All we can do is to nourish the causes that promote the results we want. This truth has two implications, one that is tough-minded, and one that is peaceful: • You are responsible for the causes you can tend to. If you are not getting the results you want in your life, ask yourself: Am I truly doing everything I reasonably can to pro-mote the causes of those results? • You can relax attachment to results. When you understand that much of what deter-mines whether they happen or not is just out of your hands, you worry less about whether they’ll happen, and you suffer less if they don’t. Paradoxically, focusing less on results and more on causes improves the odds of get-ting the results you want: you zero in on cre-ating the factors (i.e., causes and conditions) that naturally lead to success, and you aren’t worn down by stressing over the outcome. How? Do what you can to lift your well-being and overall functioning. This is a global factor that will turbocharge all the other causes you tend to.

So ask yourself: what makes the most differ-ence here? It could be something that seems little; for me, one of the biggest factors is when I get to bed, since that sets up whether I can get up to meditate in the morning, which transforms my whole day. It could also mean dropping something negative that brings you way down, like needless argu-ments with other people. Pick one thing that will really lift you, and focus on that this week. Also consider a key area in your life where you are not getting the results you want. (Work? Love? Health? Fun? Spirituality?) In that area, identify one cause that has big effects. For example, in a logjam, there’s usually a “key log” that will free up the whole mess if you get it to move. Similarly, if you want to fill a bucket, put the biggest rock in first. Making this real: if you want to lose weight, make sure you are exercising; if you want a mate, make sure you’re meeting new, “qualified prospects”; if you want your kids to cooperate, make sure you’ve established parental authority; if you want a better job, make sure you’re actively looking for one; if you want more peace of mind, make sure you’re routinely relaxing and calming your body. Get after that one cause this week, and stick with it. • Tell the truth to yourself about causes and results: Are you pursuing the right causes? For example, you may be pulling really hard on a rope (a cause) but it’s just not attached to the load you’re trying to move (the result you want). Maybe you need to tend to other causes – perhaps ones at a deeper level, like your own well-being. Or maybe the result you want is out of your power, and you just have to ac-cept that. • Let the results be what they are, learn from them, and then turn your attention back to causes. Don’t get so caught up in your ap-ples that you forget to water their tree! As they say in Tibet, if you take care of the minutes, the years will take care of them-selves.

ABOUT THE AUTHOR:

Rick Hanson, Ph.D.Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author. His books include Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture. A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at Oxford, Stanford, and Harvard, and taught in meditation centers worldwide. His work has been featured on BBC, CBS, and NPR, and he offers the free Just One Thing newsletter with over 110,000 subscribers, plus the online Foundations of Well-Being program in positive neuroplasticity.

Learn more about Dr. Hanson at

www.RickHanson.net

17

By Rick Hanson Ph.D.

Lasting Happiness, Love, and Wisdom

18 askdrnandi.com July 2017

10 FOODS TO HELP YOU

FIGHT SEASONAL ALLERGIES

Allergies are in full bloom, and people are feeling the effects! If you're one of them, I have advice that can help you reduce the congestion, itchy eyes, sniffles and other annoying symptoms that can make this time of year a major headache. One of the biggest factors in allergy flare-ups? Inflammation. The more you can reduce inflammation in your body, the less intensely you'll be affected this allergy season.But before you run to the pharmacy, consider a trip to the grocery store. (And if a pharmacy is needed, don't feel too guilty. Sometimes, allergy medications can't be avoided.)

askdrnandi.com 19July 2017

WILD SALMONPacked with healthy omega-3s (known for their anti-inflammatory properties), salmon will help attack excess inflammation while providing a healthy dose of the good fats your body needs.

DARK CHOCOLATEGood news for chocoholics! A study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. You’re welcome. :)

GINGERWorking a daily total of 2 tablespoons of fresh ginger into your meals can help to significantly reduce inflammation.

BROCCOLIBroccoli is basically the poster vegetable for healthy eating. For an anti-inflammatory diet, it’s invaluable. It’s an antioxidant powerhouse loaded with key vitamins, flavonoids and carotenoids that work to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.

CELERYCelery is loaded with antioxidants that have the ability to cure free-radical damage that contributes to inflammation and increases your risk of diseases such as heart disease and cancer. It also makes for an effective home remedy against inflammatory conditions such as liver and kidney infections, joint pain, irritable bowel syndrome, skin disorders and urinary tract infections.

BLUEBERRIESBlueberries come full of flavor and impressive health benefits. They are rich in antioxidants and contain anthocyanins that actually turn off inflammatory and immune genes. They can also fight aging, help combat cancer and aid in weight loss. Not too shabby!

WALNUTSThese nuts are a solid source of a plant-based, anti-inflammatory omega-3 known as ALA. They provide protein, fiber, vitamins and minerals like potassium and magnesium. Their unsaturated fatty acids and phytosterols may lower your bad LDL cholesterol levels and lower your risk for heart disease. Add wal-nuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.

BONE BROTHYou might think bone broth is just another dietary fad, but it has earned its place in your kitchen. The stock is loaded with anti-inflammatory amino acids as well as gelatin. You benefit by their ability to rebuild your gut lining and promote inflammation-fighting gut microbes.

PINEAPPLESweet and full of flavor, pineapple might be considered the candy of the fruit world. It contains an enzyme called bromelain that serves as a powerful anti-inflammatory. It’s beneficial in reducing asthmatic symptoms, helps to relieve post-exercise inflammation and is even being linked as a possible effective cancer-fighting agent.

BOK CHOYLast on this list, but one of the top anti-inflammatory foods you’ll find. Also known as Chinese cabbage, it’s an excellent source of antioxidant vitamins and minerals. It nourishes with omega-3s and Vitamin K, both which help lower unwanted inflammation. It has a sweet, mild flavor that makes it a great addition to most dishes. It just might become your next go-to ingredient!

Be a Health Hero and use the power of food to fight inflammation and seasonal allergies! And remember that while allergy medications are sometimes needed, using food as medicine is a powerful and natural way to improve your health, nourish your body and add more happiness to your life … no matter the season.

3Get cooking. Incorporate healthy new recipes into your life. Making (and eating!) nutritious meals with your tribe is a great way to bond while improving your health.

3Get creative. Plan to give each of the anti-inflammatory foods listed above a try over the next few months. Try using them in different dishes to keep things fresh and interesting.

PRESCRIPTIONSPARTHA’S

Below are 10 anti-inflammatory foods that pack a punch in the fight against seasonal allergies. Nourish yourself with these powerful and delicious foods and enjoy better health this season...and all year round.

3Get on the path to becoming a Health Hero. Using food as medicine and making nutrition a priority is one of the best ways to take care of yourself. Commit to incorporating healthy nutrition into your daily routine - and reap the benefits!

askdrnandi.com 20July 2017

PHOTO CREDIT: BRANDON SAPP

LIMITED TIME OFFERPRE-ORDER YOUR COPY OF ASK DR. NANDI 5 STEPS TO BEING YOUR OWN

HEALTH HERO AND BONUS HEALTH HERO KIT FOR $25 ($209 VALUE)

$209 $25Only

JOIN THE #TRIBE

#TRIBETHERE IS NO SUCCESS IN

LIFE WITHOUT YOUR TRIBE.#Tribe is anyone you call family.

#Tribe is colleagues, students and teachers, bonded by purpose and institutions.

#Tribe is neighborhood, the “it takes a village to raise a

child” proverb.

#Tribe is any individual you meet along the course

of your life’s path that make you laugh, think,

enjoy, and thrive.

www.askdrnandi.com/book

ORDER YOUR HEALTH HERO KIT TODAY