This document provides tips and recommendations for finding peace and living fully. It includes sections on wellness essentials, recipes, snacks, goal setting, exercise, gratitude, and more. The overall message is about maintaining calmness, health, and positivity through food, movement, gratitude, and setting goals.

1. Find Peace Now
BE FREE,
LIVE FULLY

2. BE FREE, LIVE FULLY

3. C O N T E N T S
Jess's Wellness
Essentials. My 5 go-
to's to keep me calm,
rooted and feeling
good.
Food Style.
Four recipes that taste
great, keep you
satiated & grounded
and feeling your best!.
Snack Guide. A quick
glance guide for
your grocery shop.
Goal Setting. Make
things happen! Tips on
turning your dreams
into a reality.
Practice. Keep your
body strong all times of
the year.
Gratitude. There is
something good in
everyday.
04
5-7
10
11
13
15
BE FREE, LIVE
FULLY
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

4. 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

5. FOOD STYLE
This takes 5 minutes to put together but it is an overnight sit. I love this
as I don’t have to work hard in the morning to think about what to
make to eat, I just scoop out of the jar and eat away!
Chia seed oatmeal mix all ingredients
below 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

6. FOOD STYLE
30
I have always preferred to “drink” my smoothie with a spoon as I tend to
make my smoothies thick and I like adding in extra nuts and fruits and
what have you. So when I looked online to see if there was such a thing
as a "smoothie bowl", I saw that I was in good company. Here is my
favorite variation but you can do what pleases you. The thing with them
is to ensure you have enough protein and that it’s not too packed with
natural 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

7. FOOD STYLE
30
I was first introduced to the Buddha Bowl concept at an ashram but I
have been making them since I was a kid (its simply all about throwing
leftovers together. :)
But the Buddha Bowl I now know consists of three parts: the grain, the
veggies and the sauce/topping.
Grain (pick any of these):
~ millet
~ quinoa
~ brown
Veggies (pick any or all or more
outside 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 and
choose what you like here):
~ olive oil
~ vinegar
~ salt
~ pepper
~ tahini sauce
~ peanut sauce
~ miso-ginger sauce
~ Bragg’s Amino Acid (light
spray and optional is a gluten-
free add-in similar to a soy
sauce)
Finally, I like adding in sliced
avocado to mine which is totally
optional and chick peas, etc.
J E S S I C A S A N D H U . C O M

8. FOOD STYLE
30
The milk in the tea helps in the easy assimilation of spices. A
homeopathic 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 the
original 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 and
return to a boil. Don’t let it boil over. When it reaches a boil, remove
immediately 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 the
bones / 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

9. H A V E
F A I T H
I N Y O U

10. ~ raw nuts are the best (no sugar or
salt added) almonds and walnuts are
ideal
~ cheese sticks (regular fat/low
sodium)
~ almond butter packs and spread on
apple slices
~ low sodium wheat crackers with
manchego cheese
~ avocado (put in a any smoothie or
slice up with some tomatoes or low-
sodium crackers)
~ boiled eggs (make half a dozen eggs
on Sunday and peel them to eat
straight up or slice and add them to a
salad throughout the week)
~ add walnuts to your salad
~ buy already pre-cut fruit and add to
oatmeal
~ buy oatmeal packs and add hot water
and nuts, fruit and yogurt
~ yogurt (buy the full fat but no added
sugar) and add nuts
make a smoothie yogurt bowl
{ Add chia seeds or ground flax seeds to
your salad, smoothie, or soup. }
Reminder:
Avoid sugar in your coffee and
limit the amount of caffeine after noon.
Always carry a bag of raw almonds or
walnuts.
SNACK LIST
GUIDE FOR
EVERYDAY
J E S S I C A S A N D H U . C O M

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

12. 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

13. I cannot tell you how much
movement has helped me
over the years. I have
become a more aware
person by getting in tune
with my body.
When I used to waitress, I
used yoga to help with
lower back pain. I thought
moving to a desk job might
help my back pain but I still
very much needed my yoga
(and running for cardio) to
keep me feeling good.
Now I teach yoga and
mindful living on a variety
of levels.
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

14. 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

15. 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 gratitude
journal:
• 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

16. 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

17. N A M A S T E