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BE FREE, LIVE FULLY

C O N T E N T S

Jess's WellnessEssentials. My 5 go-to's to keep me calm,rooted and feelinggood.

Food Style.Four recipes that tastegreat, keep yousatiated & groundedand feeling your best!.

Snack Guide. A quickglance guide foryour grocery shop.

Goal Setting. Makethings happen! Tips onturning your dreamsinto a reality.

Practice. Keep yourbody strong all times ofthe year.

Gratitude. There issomething good ineveryday.

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B E F R E E , L I V EF U L L Y

W I N T E R 2 0 1 6 / 2 0 1 7

J E S S I C A S A N D H U . C O M

Move. Stretch, walk, run, go to the gym.

Make time for you to move in any capacity

throughout the day. Take the stairs up to

your floor when you get to work or to the

next meeting. Build strength by using your

bags as a weight and pump them while you

walk. And do some simple chair yoga

exercises of twists, forward bends and side

stretching. Find ways to keep your blood

moving, oxygen flowing and the mental mind

in a state of calm. Also, try to get outside for

the walk, the fresh air will give you the

energy boost of oxygen you need!

Sleep. And if you can, take a nap in the day!

Getting a good nights sleep will help your

memory, let your body reset and restore for

the day, and give you the abundance of

natural energy you have in your own body

(no coffee needed!) All natural and for free

as long as you hit the pillow early.

Eat. Balance your body with good foods.

Your body needs good fuels to operate to its

fullest potential. Experiment with some

foods but know that your body is always

trying to find a sense of balance and

equilibrium.

Eat a mix of vibrant colors in your fruit and

veggies, have a healthy does of fiber to keep

things moving along, and proteins to feel

fueled for the tasks at hand. Also, don’t forget

that the body needs good fat like olive oils or

an avocado, it’s great for the brain and to feel

energized. Skip the white bread and the sugar.

Water. Hydrate with electrolytes. Water is

great for the brain, alleviates constipation,

and can help with headaches. If you feel tired,

instead of reaching for caffeine, take in a glass

of water and wait a few minutes to see how

you feel. Add in some salt so that the body

absorbs the water and feel the benefits of

feeling juicy and energized.

Find time for pleasure in each day. Your brain

needs a break throughout the day. So stare off

into space, listen to some tunes, have a quick

conversation with a friend or someone near.

The days can become a little monotonous and

intense, this is a good way to break it up. Just

know when to stop and get back to work. So

stand up, walk, move and get on the phone or

talk to a neighbor.

J E S S I C A S A N D H U . C O M

FOOD STYLE

This takes 5 minutes to put together but it is an overnight sit. I love thisas I don’t have to work hard in the morning to think about what tomake to eat, I just scoop out of the jar and eat away!

Chia seed oatmeal mix all ingredientsbelow and soaked overnight:

~ 1/2 cup chia seeds~ 1/4 cup rolled oats~ 1 whole smushed banana~ 1 teaspoon cinnamon~ 1/2 cup almond milk

CHIA SEED OATMEAL

Topped with:

~ organic blueberries~ organic strawberries~ raw slivered almonds~ raw pumpkin seeds~ unsweetened coconut

J E S S I C A S A N D H U . C O M

FOOD STYLE

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I have always preferred to “drink” my smoothie with a spoon as I tend tomake my smoothies thick and I like adding in extra nuts and fruits andwhat have you. So when I looked online to see if there was such a thingas a "smoothie bowl", I saw that I was in good company. Here is myfavorite variation but you can do what pleases you. The thing with themis to ensure you have enough protein and that it’s not too packed withnatural sugar.

Mix:

~ 1/2 cup {organic} frozen mixed berries~ 1/2 avocado~ 1 tablespoon chia seeds~ 1 teaspoon flax seeds~ 1 banana~ 1/2 cup almond milk

MORNING SMOOTHIE BOWL

Topped with:

~ unsweetened coconut~ organic raw pumpkin seeds~ sliced banana

J E S S I C A S A N D H U . C O M

FOOD STYLE

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I was first introduced to the Buddha Bowl concept at an ashram but Ihave been making them since I was a kid (its simply all about throwingleftovers together. :)But the Buddha Bowl I now know consists of three parts: the grain, theveggies and the sauce/topping.

Grain (pick any of these):

~ millet~ quinoa~ brown

Veggies (pick any or all or moreoutside of this list - just an example):

~ spinach~ kale~ broccoli~ carrots~ beets~ cauliflower~ red or green onion~ sprouts~ radish~ cucumber

BUDDHA BOWL

The Sauce (again pick andchoose what you like here):

~ olive oil~ vinegar~ salt~ pepper~ tahini sauce~ peanut sauce~ miso-ginger sauce~ Bragg’s Amino Acid (lightspray and optional is a gluten-free add-in similar to a soysauce)

Finally, I like adding in slicedavocado to mine which is totallyoptional and chick peas, etc.

J E S S I C A S A N D H U . C O M

FOOD STYLE

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The milk in the tea helps in the easy assimilation of spices. Ahomeopathic dose of black tea acts as an alloy for all the ingredients,creating just the right chemical balance. While it was not a part of theoriginal recipe, soy or other milk substitutes can be used.

Ingredients:· 10 ounces of water (about 1 1/3 cups)· 3 whole cloves· 4 whole green cardamom pods, cracked· 4 whole black peppercorns· ½ stick cinnamon· ¼ teaspoon black tea· ½ cup milk (I generally use almond milk)· 2 slices fresh ginger root

Cooking Instructions:

Bring water to a boil and add spices. Cover and boil 15 to 20 minutes,then add black tea. Let sit for a few minutes, then add the milk andreturn to a boil. Don’t let it boil over. When it reaches a boil, removeimmediately from heat, strain, and sweeten with honey, if desired.

/ Black pepper: blood purifier / Cardamom pods: digestive aid // Cloves: beneficial to the nervous system / Cinnamon: strengthens thebones / Ginger root: healing for colds and flu, increases energy /

YOGI TEA RECIPE

J E S S I C A S A N D H U . C O M

H A V E

F A I T H

I N Y O U

~ raw nuts are the best (no sugar orsalt added) almonds and walnuts areideal

~ cheese sticks (regular fat/lowsodium)

~ almond butter packs and spread onapple sl ices

~ low sodium wheat crackers withmanchego cheese

~ avocado (put in a any smoothie orsl ice up with some tomatoes or low-sodium crackers)

~ boiled eggs (make half a dozen eggson Sunday and peel them to eatstraight up or sl ice and add them to asalad throughout the week)

~ add walnuts to your salad

~ buy already pre-cut fruit and add tooatmeal

~ buy oatmeal packs and add hot waterand nuts, fruit and yogurt

~ yogurt (buy the full fat but no addedsugar) and add nuts

make a smoothie yogurt bowl

{ Add chia seeds or ground flax seeds toyour salad, smoothie, or soup. }

Reminder:

Avoid sugar in your coffee andlimit the amount of caffeine after noon.Always carry a bag of raw almonds orwalnuts.

SNACK LIST

GUIDE FOR

EVERYDAY

JESS ICASANDHU .COM

GOAL-SETTING

FOR CREATIVES

This is a trick! Because the

words, "goal-setting" are

the exact opposite of what a

creative wants to hear when

it comes to moving forward

with their creative projects

or in their l ife.

The main thing a creative

wants to do is have enough

time to ponder their work.

And to do that, they

need the freedom of time to

think. So here is the BEST

way for a creative to stay in

the creative mind-set:

Write out their future for

10-20 minutes each and

every day. Similar to

morning pages but slightly

different. I was introduced

to this in 2010 but it was

re-enforced during my trip

to France earlier this year.

JESS ICASANDHU .COM

Here is how you do it:

Get a journal and pen and set

your phone alarm for 15

minutes. Then, start writing

out some of the things you

want in your future.

Write out how you want to

feel, where you want to live,

the people in your life, your

home, your well

being, travel and more.

Honor your time and stop

when the alarm goes off. Do

that every day for a couple of

weeks and then start to

highlight the things that show

up often.

The highlighted bits are the

juicy parts of your life you

are calling in. They show up

again and again for a reason.

Pay attention to those.

After a couple of weeks. you

will start to see a trend in

your life towards the things

you have written. You are

quietly writing out your

desired life. It starts to

happen right in front of your

eyes by putting it at the fore

every day.

Simply by allowing it to

manifest in your every day,

you let the future you want

happen right now!

J E S S I C A S A N D H U . C O M

I c a n n o t t e l l y o u h o w m u c h

m o v e m e n t h a s h e l p e d m e

o v e r t h e y e a r s . I h a v e

b e c o m e a m o r e a w a r e

p e r s o n b y g e t t i n g i n t u n e

w i t h m y b o d y .

W h e n I u s e d t o w a i t r e s s , I

u s e d y o g a t o h e l p w i t h

l o w e r b a c k p a i n . I t h o u g h t

m o v i n g t o a d e s k j o b m i g h t

h e l p m y b a c k p a i n b u t I s t i l l

v e r y m u c h n e e d e d m y y o g a

( a n d r u n n i n g f o r c a r d i o ) t o

k e e p m e f e e l i n g g o o d .

N o w I t e a c h y o g a a n d

m i n d f u l l i v i n g o n a v a r i e t y

o f l e v e l s .

And I mix up my exercise:

running, yoga, walking, barre

and meditation.

If you are a desk-dweller, if

you stand on your feet a fair

amount or if you are just a

regular human who lives in

this busy world, you need

some sort of movement.

Here are some yoga videos I

created with YOU in mind

(simply click to access):

3. Yoga for Everyday

PRACTICE,PRACTICE,

PRACTICE!

1. Yoga for Fitness

2. Chair Yoga

J E S S I C A S A N D H U . C O M

S E E

Y O U R S E L F

I N A

N E W

L I G H T

J E S S I C A S A N D H U . C O M

GRATITUDE

FOR LIFE

A gratitude journal is a great

way to keep you thankful and in

a positive state of mind.

Benefits of a Gratitude Journal:

1. Gives you a sense peace and

calm.

2. Gives you a new perspective.

3. Helps you focus on the good

things in your life.

4. Focus on what truly matters.

(Sometimes we can be deterred

with the daily grind.)

Reminders for a gratitudejournal:

• Make a conscious decision to

become more grateful.

• Get detailed about what you

are grateful for. Don’t

simply write something down

without saying why or what

makes you grateful for it.

• Make it more personal. Try

to focus on the people you

are grateful for rather than

the “things” you are grateful

for.

• Write occasionally — think

once or twice a week — as it

has more value than every

day. This gives you time to sit

with it and let it sink in.

Otherwise, it can become just

another thing you do every

day rather something you

savor.

*Keep it accessible for you to

write in it every day!J E S S I C A S A N D H U . C O M

LIVE YOUR IDEAL

LIFE.

JOIN ME TO HELP

YOU LIVE YOUR

MOST VIBRANT AND

HEALTHY YOU.

YOU DON'T HAVE TO BE

READY TO START.

GO HERE TO LEARN MORE!

J E S S I C A S A N D H U . C O M

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