Healthy SoFlo Issue 56 - Addressing Your Energy in the New Year

#EXPRESSNEVERSUPPRESS

HEALTHY KIDS · JANUARY 2018 

The Curl Experts Team 

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Igor Araujo 

Lead Colorist and Educator 

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Stylist 

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chadwickandigor.com 

5 HEALTHY MAGAZINE

PUBLISHER 

Mauricio Portillo 

EDITOR IN CHIEF 

Claudia Portillo 

"Being 

healthy and 

fit is no longer 

a fad or a trend 

it's a Lifestyle." 

MARKETING DIRECTOR 

Arnaldo Del Valle 

COPY EDITOR 

Lora Incardona 

ASSISTANT COPY EDITOR 

Andres Portillo 

WEBSITE DIRECTOR 

Maria Alejandra Wehdeking 

ART AND DESIGN 

Carolina Pedraza 

Raul Arenas 

PHOTOGRAPHY 

Eliana Palacios 

SOCIAL MEDIA DIRECTOR 

Maria Alejandra Wehdeking 

CONTRIBUTING WRITERS 

Craig Tanio, MD 

Meg Meeker, MD 

Laurie Anderson 

Sarah May Bates 

Jenn Baxter 

Cassandra Claude 

Alan Freeman 

Vanessa Jackson 

Rubel Shelly 

Eilleen Smith 


Julianna Lowe 

Sarah Wester 


Editor in Chief 

Here we are again – at the beginning of what I know will be a wonderful year. There are so many 

wonderful things to look forward to in this year. I can practically feel the stars aligning. 

As we look ahead, we here at Healthy have our eye on the great things to come. Excitement is in the air 

here and everywhere. We made it through 2017, hopefully a little wiser, stronger than ever before, and 

ready to roar in 2018. 

Our focus this year is to help you have your best year yet. Out with the old and in with what really 

matters in our lives: our health, our families, our friendships. After the long, difficult days of winter, we’re 

ready for a fresh start. A sea of change is coming, and we couldn’t be more thrilled. We have so many 

things to share with you in the months to come. We want to help you get back to stress-free living, grow 

closer to your loved ones, take care of your bodies and minds, and help you find the best recipes to 

share with friends and family. 

We have a lot planned that we know you’ll enjoy. We’re going to pay homage to busy moms out there 

and make sure we have plenty of tips and tricks to make the lives of women everywhere easier and much 

more fulfilling. We want to focus on making the most of what you have and reminding you of all that 

makes you wonderfully unique and the epitome of modern day perfection. 

Stay tuned for all the latest information, all the life-changing innovations, delicious and easy-to-make 

recipes, and good-for-you advice with a healthy dose of fun to keep you coming back for more. 

Let’s get this year started off on the right foot and make it the most spectacular years of our lives yet! 

Are you ready? 

cportillo@healthymagazine.com 

/HEALTHYMAGAZINE 

@HEALTHYVALLEY 

/HEALTHYMAGAZINEONLINE 

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contact@healthymagazine.com | ph. 305-900-7009 | www.healthymagazine.com 

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A HEALTHY 

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ISSUE 56 

EDITORIAL CONTENT 

FITNESS & BEAUTY 

AN EXPERT’S GUIDE TO TAKING 

CARE OF YOUR SKIN IN YOUR 30S 

SILKY SMOOTH, SOFT SKIN IS 

ONLY A FEW STEPS AWAY 

HEALTHY FOOD 

HEALTHY EATING FOR 

WOMEN ON THE GO 

HOW TO MAKE DELICIOUS 

VEGAN SUSHI AT HOME 

30 

32 

34 

36 

HEALTHY KIDS 

HOW TO RAISE 

UNPLUGGED KIDS 

LEARNING TO BATTLE 

BUSY AND SLOW DOWN 

EASY GO-TO MEALS 

FOR NEW MOMS 

HEALTHY BODY, 

MIND & SOUL 

LIFE AMONG THE OUTCASTS 

6 STEPS TO BECOMING A 

BETTER LISTENER 

ADDRESSING YOUR ENERGY 

IN THE NEW YEAR 

HOW TO GET OVER AND 

PREVENT OLD CONFLICTS 

FROM HOLDING YOU BACK 

THE SOUND OF SILENCE 

5 THINGS TO DO WHEN NEGATIVE 

EMOTIONS AND SELF-TALK 

TAKE OVER YOUR LIFE 

THE SECRET TO A 

HAPPY MARRIAGE 

10 

12 

14 

9 

16 

20 

22 

24 

26 

28 

contact@healthymagazine.com 

ph. 305-900-7009 | www.healthymagazine.com

HEALTHY LIFESTYLE · JANUARY 2018 

I 

read a book over the recent holiday break that 

I am requiring of students in one of my classes. 

It says several things most of us desperately 

need to hear. 

In the Sanctuary of Outcasts is the true story of 

a man jailed in a minimum-security prison that 

shared a property with the last leper colony 

in the United States. Elderly, disfigured, long 

isolated from the larger culture, many without 

family and most without acceptance – the 

national health service was allowing the patients 

to remain there until they died. Thus a group 

of marginalized souls and “outcasts” nurtured 

each other in the face of the outside world’s 

rejection. 

The book tells how Neil White – at first scared 

of the disease and determined to avoid its 

victims – underwent a time of reflection, soulsearching, 

and spiritual insight. “Finally, in a 

sanctuary for outcasts, I understood the truth,” 

he writes. “Surrounded by men and women who 

could not hide their disfigurement, I could see 

my own.” 

White and an 80-year-old African-American 

woman named Ella – a wheelchair-bound double 

amputee because of her disease – became 

friends. He summarizes the lesson he learned 

from the Roman Catholic priest, 

Father Reynolds, who ministered to the little 

church inside the compound of patients and 

criminals: “Pride, he said, was an excessive belief 

in our own abilities. Lost in our own pride, he 

explained, we are unable to recognize grace.” 

As White prepared to go back to the outside 

world, the thought came to him that he needed 

a church there like the one prisoners and lepers 

had shared. “Not just any church. A place like 

the church at Carville. Where the parishioners 

were broken and chipped and cracked. A 

place to go when I needed help. A place to ask 

forgiveness. A sacred place where people were 

not consumed with image or money. I didn’t 

know if a church like this existed, but if it did I 

would go.” 

Now that Mr. White is free, I hope he 

remembered the lessons he learned in jail. And 

I hope he found that church he was hoping to 

find – a church that can love and accept, hold 

accountable and nurture, give the Holy Spirit 

time to redeem and transform. That By Rubel is the Shelly sort 

of church everybody needs to find. 

For the many who think their lives don’t count 

and that they are nobodies, Jesus put the 

church in the world to say, “You matter to the 

God who knows your name – and he sent us 

to find you. Welcome to our sanctuary for the 

outcasts.” 

By Rubel Shelly 

9 HEALTHY MAGAZINE


HOW TO RAISE 


Technology. Technology everywhere. 

It was supposed to make our lives 

easier, make us feel more connected. 

But when you’ve always dreamed 

of raising kids the way you were—carefree 

and in a constant state of movement— 

technology can make it difficult. 

Kids know how to operate tablets and 

smartphones before they learn how to walk 

in most cases. Devices have become instant 

babysitters. They’re easy and convenient. 

All you have to do is pull your phone out of 

your back pocket or purse and hand it off. 

Whoosh! Hours of mindless entertainment 

for your wee little one. While that may be 

simple and easy for you now, before long that 

same child you handed your devices to wants 

bigger and better and more mind-numbing 

fun. Soon, instead of playing outside, 

climbing in trees or learning to ride a bike, 

they’re behind closed doors, eyes glued to a 

screen and near comatose because of their 

new gadgets. 

I experienced 

that selfinduced 

phenomenon 

in my 

own house. I craved minimalism. I wanted 

a happy, carefree environment that was 

unencumbered by the pressures of most 

modern-day demands. I wanted to bake from 

scratch, to sew our clothing and spend as 

much time as possible away from devices. 

Then, reality set in. The kids went to school 

and technology played a major role in their 

learning experience. They were in front of 

devices in school. Yikes! 

We were a busy bunch. With work 

commitments and extra-curricular activities 

taking up so much of our time, I resorted to 

letting technology keep the kids occupied 

while I rushed to get everything done in time 

for the next activity. It drained our energy 

and created a disconnect between us. I had 

to find a way to get our priorities straight. 

True minimalism was the answer. It can help 

you get your kids out of the technology time 

suck and back to real, meaningful life. 

1 

Think hard about what your family 

values are. What really matters to 

you? Once you nail those down, you 

can build from there. 

By Allie Casazza 

Decide how and when you’re 

2 going to eliminate the use of 

technology. No devices at the 

dinner table? No devices after 7 PM? 

You make the rules and stick to them. 

3 

Plan for a screen-free hour, 

evening, day, weekend, then week. 

Baby steps will get you to where 

you want to be. 

Follow a routine. Studies show 

that it takes 21 days to form a new 

4 

habit. Start the countdown now 

and soon being device free will be 

like second nature. 

Set yourself up for success. Have 

5 

designated spots to keep the 

devices (not the bedrooms). Set 

ground rules, make contracts, know 

your schedules. Obviously, if the kids need 

devices for homework, they should be 

allowed to use them but only during that 

dedicated time. 

6 

7 

Be present. The rules you give to 

the kids should be followed by all 

the adults in the house. 

Get your kids involved in the 

decision making. They’ll be more 

receptive to change if they’re part 

of the process. 

10 HEALTHY MAGAZINE

Healthy Kids 

HOW TO RAISE 




EASY GO-TO MEALS 

FOR NEW MOMS 

10 

12 

14 

"Children 

close their 

ears to advice 

but open 

their eyes to 

example."


CHILDREN DON’T WANT 

CHRONICALLY BUSY 

PARENTS, THEY WANT 

PRESENT PARENTS WHO LIKE 

BEING WITH THEM. 



Mom, dad, I get it. There’s just one more 

thing you need to get done. Right after 

that one other thing, which of course, 

is right after the other thing. There’s always just 

one… more… thing. Does it ever stop?!? 

The truth is, no, IT never stops. Which means its 

up to YOU to do the stopping. 

Busyness is certainly nothing new, but we are 

living in a day when parents are wearing “busy” 

and “exhausted” as badges at an alarming rate, as 

if the quality of our parenting equals the quantity 

of our activity. Let me let you in on a little secret… 

SPOILER ALERT: it doesn’t! 

SPOILER ALERT: the quality of your parenting 

does not equal the quantity of your activity. 

For parents, it is true what they say: the days are 

long, but the years are short. The lie that “busy” 

tells you is “you’ll have time for it later”. And then 

later comes, then comes again, and again, and 

before you know it, you look up and all the “laters” 

have come and gone and in the meantime you 

missed out on the many everyday moments that 

are such a gift in the life of a parent. 

If you find yourself fighting the battle of busy 

struggling to be present for the everyday 

moments in your life, here are 4 things I want to 

challenge you with: 

Slow Down! Seriously. Make a 

01 commitment to yourself to slow down 

the pace of your life. In order to do this, you 

will need to make some changes- either in 

the activities that your kids are involved in 

or in the activities/work schedule that you 

have. Find ONE thing that you can either cut 

back on or completely remove that will open 

up time in your life for you to breathe a bit. 

It will be hard but remember, giving yourself 

the gift of time or your child the gift of 

more time with you will bring you only good. 

NOTHING bad comes from spending more 

time with your family and giving yourself 

more unhurried time will dramatically 

improve the quality of your life. So make 

changes, small changes at first, and do not be 

afraid! 

Take off the badge of exhaustion. Most 

02 mothers, whether working outside 

the home or not, believe they are tougher, 

stronger and more accomplished if they live 

so busy that they are exhausted. If you are 

an exhausted mother, ask yourself “Why do 

I thrive on being exhausted? What mental or 

emotional benefit am I getting from living 

so frenetically?” Then make a commitment 

to yourself to reject these feelings. They are 

not reasonable, they are irrational and very 

unhealthy. Children don’t want chronically 

busy, exhausted parents, they want present 

parents who like being with them. Likewise, 

your boss doesn’t need someone who can’t 

function well because you are so tired. They 

need someone who can think on her feet, 

take care of her emotional, mental and 

physical health and be in there for the long 

haul. 

Be Courageous Enough to Live 

03 Differently from your peers. One of 

the best exercises I have done is ask myself 

why I do what I do. If I am contemplating 

taking on another project, even if it is small, I 

have a heart to heart with myself and ask why 

would I take this on? Often I find that I don’t 

really have a reason other than the belief that 

I should do it because it would be expected 

of me. THIS is NOT a good reason. I have to 

tell myself NO to many things and it is critical 

for all moms and dads to do this. There will 

likely be push back from friends and family 

who are accustomed to one thing from you, 

but if we want peace, we must learn to be 

comfortable with living very differently. The 

truth is, many of those people will actually be 

jealous. They may want to do exactly what we 

are doing but need someone to follow. 

Trust Your Instincts. The truth is, your 

04 instincts are there for a reason. They 

may stem from your thinking, the way you 

were trained to think and believe. But 99% 

of the time they protect you and you need to 

listen to them. One of my biggest frustrations 

working with conscientious parents is their 

fear of listening to what their instinct tells 

them to do when it comes to parenting. 

WHEN IT COMES TO YOUR 

PARENTING, WHAT ARE YOUR 

INSTINCTS TELLING YOU 

ABOUT HOW YOU SPEND 

YOUR TIME? 

SO let me ask you a frank question now: when it 

comes to your parenting, what are your instincts 

telling you about how you spend your time? Are 

they telling you that you need to pull back a little? 

Slow down just a bit or erase something that you 

are currently doing that is making you exhausted? I 

want to tell you- listen to those inner voices. They 

are arising in you because you need something 

that you are resisting giving yourself. Do you really 

want to deprive yourself or your children of the 

common sense that your instincts are telling you 

to do? What keeps you from not listening to your 

gut? 

Parents, the battle of busy is not an easy one, but 

it is one of the most important ones and it must 

be waged and won! 

By Meg Meeker, MD 

12 HEALTHY MAGAZINE


EASY 

GO-TO 

MEALS 

FOR NEW 

MOMS 

Having a baby is a huge transition 

for you inside and out. Your body 

changes, your hormones change, 

you're physically and emotionally drained—all 

before your little bundle of joy enters the 

world. After the baby arrives, it’s all you can 

do to get used to your little one and to adjust 

to a new, often sleepless schedule. Your 

energy levels take a nose dive if you’re not 

careful. While it may be easy to grab a quick 

snack here and there, it’s definitely not good 

for you or the baby. Nursing moms need 

good nutrition to keep their energy levels up 

and to keep themselves and baby as healthy 

as possible. So, how do you find time to make 

nutritious meals when you’re on mom duty? 

The first rule is to make the time. If you’re not 

eating right, you run the risk of having your 

milk deplete, not to mention having your 

mental capacity fall drastically. Neither you 

nor your baby need to suffer from hunger. 

(We know. It feels like your baby is always 

hungry. It gets better, we promise.) Boosting 

your milk supply will help. 

Here’s the good news. Nursing is a real 

workout. If you’re doing it all day long—and 

who isn’t—you're burning anywhere from 

400 to 600 calories just from breastfeeding. 

That’s better than a quick jaunt around the 

block. Now you see why you always feel like 

you’re starving. You practically are if you’re 

not eating right. 

By Alan Freeman 

Here are some delicious go-to meals that are 

good for you, your growing baby and your 

energy levels: 

Salmon supports 

your baby’s brain and 

retina development via 

breastmilk. It also gives 

moms a great boost 

with its Omega-3 fats. 

Yes, FATS. They’re good 

for you. For even more, 

eat grass-fed beef and bison—all the same 

goodness with a little more bite. 

Avocado. We love 

this nutrient-packed 

delight, which can 

stave off hunger pangs 

for up to three hours. 

They also regulate 

blood sugar levels, 

which will help keep your mood steady. Add 

this delicious treat as a side dish on your 

dinner plate, eat it alone or roll up a no-carb 

tortilla with a little chicken and you’re good 

to go for hours. Yum! 

Cucumbers 

and spinach are 

magnesium-rich 

gems that calm the 

nervous system 

and regulate the release of 

serotonin, the happy hormone, in your body. 

Add them to fresh salads or to your morning 

smoothie. Eat with hummus dip or make a 

cucumber sandwich. 

Almonds are loaded with zinc 

that helps fight inflammation 

and keeps you healthy with 

its good-for-you fats. You can 

chop them up and eat them over plain Greek 

yogurt for a quick snack or add them to 

salads or stir-fry. 

Chocolate. Yes, 

you can eat 

chocolate! Choose 

dark chocolate 

to get the most benefit. It will curb cravings, 

improve your mood, and decrease anxiety 

and depression. Drizzle chocolate over fresh 

fruit or in a cup of Greek yogurt or eat alone. 

14 HEALTHY MAGAZINE


6 

STEPS TO 

BECOMING 

A BETTER 

LISTENER 

We’re all guilty of it. We do it with our 

children. We do it with our significant 

other. We even do it with our employers. 

We half-listen, nodding and grinning where 

appropriate but never really hearing a word. 

Our devices have become our lifelines. We’re 

always plugged in and never in the right 

place. The truth is we’re missing out on so 

much around us because we’re never fully 

tuned in to the world. 

I’ll be the first to admit, I am the queen of 

people who never listen. Ask my children. It’s 

been years since I sat down and gave them 

my undivided attention and I’m not proud of 

it. I’ve missed out on so much. Arguments 

could have been avoided and missed 

appointments, late fees, and a host of other 

embarrassing gaffes didn’t have to happen. I 

finally had to admit I had a problem and do 

something about it. 

There’s no magic elixir, no time machine, no 

‘reclaiming my time’ because I dropped the 

ball repeatedly. I did what any self-respecting 

pseudo-intellectual would do: I researched 

the problem and looked for a solution. Here’s 

what I discovered: I’m not the only person in 

the world who does this. What a relief that 

was! 

Now, here are a few simple solutions to break 

this bad habit and get you plugged into your 

life again: 

01. 

Put your phone away. No kidding! You’re not 

fully engaged if you’re distracted by your 

news feed or constantly checking emails, text 

messages, or posts. Despite what you may 

have heard, you are not superhuman. Our 

brains can’t handle more than one activity at 

a time. Something will go wrong. 

02. 

Feed your curiosity. Take some time without 

your devices to explore your neighborhood, 

go on an adventure, take a hike, or do 

something that engages both your mind and 

your body. 

03. 

This goes without saying but listen.Truly 

listen. Don’t spend your time trying to come 

up with a response, just hear people out. 

04. 

Listen so intently that you can tell someone 

everything that was said. You never know, 

that might be a skill that comes in handy one 

day. 

05. 

Look the speaker in the eye. That shows 

you're truly engaged. There’s nothing more 

annoying than speaking to someone who is 

clearly distracted. Again, your brain can only 

handle one activity at a time. 

06. 

Don’t speak until you’re sure the other person 

is done talking. Their words have value. Show 

them the same respect you would want. 

In the end, you’ll find that it’s much easier to 

get along with someone if you listen to them. 

Being present tells them you care, you value 

their opinions, and that you are someone 

who can be trusted. Whether it’s your boss, 

your kids, your spouse, or a stranger, they all 

deserve to be heard. Now, get your listening 

ears on and start a conversation. 

By Julianna Lowe 

16 HEALTHY MAGAZINE

Healthy 

Lifestyle 

LIFE AMONG THE OUTCASTS 

6 STEPS TO BECOMING A 

BETTER LISTENER 

ADDRESSING YOUR ENERGY 

IN THE NEW YEAR 

HOW TO GET OVER AND 

PREVENT OLD CONFLICTS 

FROM HOLDING YOU BACK 

THE SOUND OF SILENCE 

5 THINGS TO DO WHEN NEGATIVE 

EMOTIONS AND SELF-TALK 

TAKE OVER YOUR LIFE 

THE SECRET TO A 

HAPPY MARRIAGE 

9 

16 

20 

22 

24 

26 

28 

"The 

groundwork of 

all happiness is 

good health." 

-Leigh Hunt

HEALTHY COVER STORY KIDS · OCTOBER JANUARY 2018 2017 

18 HEALTHY MAGAZINE

HEALTHY COVER STORY KIDS · OCTOBER JANUARY 2018 2017 

19 HEALTHY MAGAZINE


ADDRESSING 

YOUR ENERGY IN 

THE NEW YEAR 

One of the most common, and often challenging 

concerns I see in my office is fatigue. When we 

are young, most of us have seemingly limitless 

energy: we may keep crazy hours, seem to 

perform well on little sleep, and bounce back from stressors 

with relative ease. 

As we age, energy becomes more of an issue, and as an 

integrative and functional physician, I have to cast a broad 

net to think through why someone might not have the 

energy they want. 

Here are 7 of the top things I think about that can 

cause low energy: 

Poor nutrition. I am amazed by how unique my 

01. patients are in their micronutrient needs. When 

we test for nutrient levels, we see many people even 

when taking supplements, may be significantly deficient 

in key nutrients. Some of the most common ones I see 

are magnesium and B vitamins- both critical for energy 

production. Under this same heading is the notion of poor 

sugar balance. Many of us today ingest an unreasonable 

amount of (mostly refined) carbohydrates putting our 

blood sugar, which ideally remains rather stable through 

meals, through a roller coaster ride. These fluctuations will 

often result in our feeling tired. We prefer an approach 

that emphasizes whole healthy food, 

majority of them plants and 

addressing specific micronutrient 

deficiencies only when we can 

measure them. 

02. 

Hormonal deficiencies. In our clinic, the 

frequency of an underperforming thyroid glandthe 

organ that controls metabolic rate, is surprising and 

seems to be increasing. There are many reasons for this, 

and the root causes for any one patient must be identified, 

but rarely is this picked even up in the labs that are typically 

performed in conventional medicine. In addition, low 

testosterone is also on the rise and this can affect women 

as well as men. 

03. 

Low grade infection or inflammation. Even in the 

absence of gut symptoms, many of my patients 

suffer from inflammation within the digestive tract because 

of food sensitivities, small intestinal bacterial overgrowth, 

overgrowth of yeast, insufficient digestive capacity, 

medications like acid-blockers, to name a few. This chronic 

low-level inflammation exhausts the system. Improvement 

in these issues can result in a significant boost of 

energy. Chronic sinusitis, a condition 

many of my patients live with, has 

the same depleting effect. 

Skin rashes, brain fog, 

or joint achiness 

can point 

us in this 

direction. 

20 HEALTHY MAGAZINE

05. 

Poor sleep: This is a 

condition of epidemic 

proportions in our culture 

and most of the medications 

prescribed to treat only compound 

the problem. During deep sleep, we 

are restoring enzymes, hormones, 

neurotransmitters and essentially 

restocking the shelves. When we 

are gipped out of restorative sleep, 

no amount of coffee truly makes 

up for this. 

06. 

04. 


Lack of movement: Exercise begets energy and our sedentary 

lifestyles, with long commute times, sitting in front of the 

computer for most of the day, is an absolute drag on our energy. While an 

hour work-out is terrific, it does not make up for 8+ hours of sitting. Building 

up movement throughout the day can be a significant energy boost. 

Toxic exposures. Alcohol, 

mold, mercury, pesticides and 

other chemicals, medications, sugar and 

nasty relationships all fall under this category. 

Many of us live with these exposures for so long, 

we do not think to associate them with poor 

energy. But by directly interfering with our capacity 

to produce energy, they can be a slow 

and steady drain on our resources. 

Addressing each of these 

issues requires a unique 

approach. 

07. 

Thoughts. Selfdeprecating, 

shaming, 

ruminating, judgmental thoughts 

are a true energy sump. By binding 

and constricting us, they prevent 

free flow of energy through the 

system. 

I hope this list 

is helpful for you 

to think about 

with your own health. 

The good news is, with 

some thoughtful investigation, 

each of these issues can be 

addressed. So, in this New Year, 

if feeling vital to do the things 

you love has importance to you, 

make it a point to have different 

aspects of your life assessed by a 

Functional Medicine physician and 

know that great energy is possible. 

A World-Class 

Interdisciplinary 

Clinical Team 

Committed to 

Healing Patients 

& Communities 

By Karen Koffler, MD, IMFCP 

21 HEALTHY MAGAZINE


Next, you must understand 

why this pattern exists in 

the first place. It’s a sort 

of mourning, if you will. 

The pain in a twisted way 

adds value to the triggering 

event/s. It signifies the loss 

of joy or love or wholeness. 

Somehow, your mind has 

told you that this is the 

way it has to be. We’re here 

to tell you, it’s not. You 

make the choice to let it 

go, to change the pattern, 

to say goodbye to whatever 

that thing is. You can’t let 

the event, the person, the 

circumstance rob you of 

who you are or who you 

want to be. 

HOW TO GET OVER 

AND PREVENT OLD 

CONFLICTS FROM 

HOLDING YOU BACK 

Old hurts, sad memories, and pain come back to haunt us 

when we least expect them. They act like trigger mechanisms 

for us. They create a pattern that can stay with us longterm 

if we don’t do something to “cure” our pain soon. 

They become a roadmap for our lives, defining who we are, 

what we do, and how we’ll respond to even the tiniest slight. They may lie 

dormant for months or years at a time, but underneath the surface, right 

below the façade you put on to get you through your day, they lie in wait. 

When triggered, a signal is sent to your brain to drag you right down back 

into the pain and anger or sorrow that’s been festering for ages. They elicit an 

emotional response that’s not always healthy. 

These long-held emotions need to be defined and categorized otherwise 

you’ll never find your way past them. At their core, they are the basis for 

everything that you say or do. Your emotions flutter around, bouncing from 

one extreme to the other, as if they’re searching for something to hold onto. 

Your reaction stems from wherever you are mentally. You make the choice to 

let it send you spiraling out of control or to ignore them and move forward. 

They are your hot spots, your points of contention, the places you don’t want 

to return to in your mind. They exist on repeat, setting up a negative pattern 

that we’ll follow until we can’t take anymore. 

The next phase is shoring up your strength to combat these 

negative emotions. You need the right tools. 

• The most obvious tool is to redirect yourself. You know 

when a negative emotion is clouding your judgment. 

Have a contingency plan. Pledge to make real change 

and find a support system to get you through the 

darkest moments. 

• Learn to forgive yourself and treat yourself and others 

who may be struggling well. Imagine someone you love 

is going through the same pain, how would you treat 

them? You’d offer support and send them love and 

gently push them in the right direction. Do the same for 

yourself. Guide yourself, give yourself a pep talk, write 

out healthy reminders to keep moving forward. Stop 

punishing yourself. 

• Practice visualization. Imagine yourself physically 

dumping all the hurt and pain and tossing it away. Try 

writing down your emotions, then, setting a match to 

them to get rid of them forever. Those acts alone may 

help take the weight off your shoulders. Give yourself 

the right to say goodbye to negativity. 

By Sarah May Bates 

22 HEALTHY MAGAZINE


The other day while driving 

on the highway, I did 

something that I never do. 

I turned the radio off. 

That might not seem like a big deal to most 

people. But for me, it was HUGE. 

See, I never and I do mean NEVER turn the radio 

off. It is always on and if I happen to need to hear 

something, I will turn down the volume. But I 

never turn it off. 

I'm not even sure why really. I just always like to 

have music on in the background. 

Or so I thought. 

But as I sat there in my newly-silent car, putting 

along in construction traffic on the interstate, it 

was like I had stepped into a different world. 

Suddenly, everything seemed to slow down. The 

construction vehicles to the left of me and the 

cars to the right and front of me all seemed to 

just fade away. I looked up at the trees through 

my windshield and as I watched them sway gently 

back and forth in the breeze (I was only going like 

5 mph, so I could look away), it was almost as if I 

could feel them moving. 

It was an amazing moment and I literally thought 

to myself, "So THIS is what life is supposed to be 

like!" 

Of course, I am only human, so that feeling only 

stayed in my body for a few minutes. But even as 

that incredible connectedness subsided, I still felt 

incredibly calm and at peace. 

Which for me... was weird. 

Because not only do I never turn the radio off 

in the car, but I pretty much avoid silence like, 

always. It just makes me feel very anxious. If 

I'm home alone, I'll turn the television on in 

the background or play music on my phone or 

computer. I like to sleep with a fan running for 

white noise and I'll always be the one to fill in 

awkward silences during a conversation (even if it 

does make things more awkward!). 

So, the fact that I was sitting here in silence in 

my car and actually not freaking out, was a pretty 

major deal. But it also got me to thinking... 

Why was silence such a big deal for me in the first 

place? 

Well, it didn't take long for me to get the answer. 

Almost immediately, God spoke to me in that 

soft voice inside and told me the Enemy didn't 

want me to be in silence because that's when I 

could hear so directly from Him and connect so 

completely. 

It was so surprising to hear, yet at the same time, 

kind of a "duh" moment. 

I know that Satan likes to keep people busy (Being 

Under Satan's Yoke) to keep them from being 

in relationship with God and keep them focused 

on things that don't really matter. But for some 

reason, it had never dawned on me that my 

supposed "anxiety" about silence was actually just 

another tool to keep me at a distance. 

Well you can bet your sweet bippy that I drove 

around the rest of that day (and several days 

since then) with the radio off in the car! 

Now, I'm not saying that you will have a huge 

epiphany or an intimate moment with God every 

time you turn down Taylor Swift in the car. 

But what I will say is, there is value in silence. 

24 HEALTHY MAGAZINE


With all of us being bombarded 24 

hours a day with television, radio, social 

media, newspapers, magazines, traffic, 

coworkers, children, spouses and the 

other 100 things vying for our attention, 

it is important to take time out to just... 

be...quiet. 

Even before I had my little highway 

epiphany, I knew that I was avoiding 

silence for a reason. But I thought it was 

mostly because I didn't want to hear the "noise" 

in my head. 

You know... all the worrying, stressing, 

overanalyzing, negative and frankly, just plain 

exhausting thoughts that seem to run through 

our minds 24/7. I didn't want to hear all that 

mess, so the easiest way to ignore it is to cover it 

up with something louder. 

Or again, so I thought. 

Thing is, even if you choose not to 

listen to all that chatter in your head, 

it's still going to be there. And most 

likely, it will choose a more annoying 

time to show up, like when your head 

hits the pillow at night. 

After all, that IS the first time you've quieted 

down all day, so your brain thinks "Woohoo! It's 

time to go! Ok, so let's talk about everything 

that happened today! First, that breakfast that 

we had today, I'm not sure about that..." 

And on and on it goes until it's 4 in the morning 

and you're about to drink a bottle of Nyquil or 

throw your alarm clock out the window. 

That's why it is so important to let yourself be in 

the silence at some point everyday. 

Whether it's to have a moment with 

God or just to give your brain a break, 

everyone can use a little quiet. 

And ya know what? 

In the end, it's actually not that scary. I 

don't know what I was so afraid of all this 

time. 

In fact, dare I say, I'm even starting to 

kind of like it a little. Now that doesn't mean I 

will be ditching my bedtime fan anytime soon 

yet, but it does mean I am okay with being in a 

no-noise environment from time to time. 

Because in those moments is when I am most 

truly me, I am most truly connected to God and 

when I am able to see this world the most clearly. 

Not a bad switch off for Swifty, huh? 

By Jenn Baxter 

25 HEALTHY MAGAZINE


5 

THINGS TO 

DO WHEN 

NEGATIVE 

EMOTIONS AND 

SELF-TALK TAKE 

OVER YOUR LIFE 

We all have bad days. Sometimes those bad 

days start or stop with how we feel about 

our bodies. Those feelings aren’t necessarily 

something we battle daily, but when those 

negative feelings creep up, we have to find a 

healthy outlet or risk feeling that way for prolonged periods 

of time or sabotaging our otherwise healthy habits. 

There’s nothing out of the ordinary about feeling this way. It’s 

common for women and men everywhere. For most of us, it’s 

a matter of shifting our focus. Learning to love our bodies will 

help us get out of our funk and get back on the right track. 

Here are some tips to help you get over the hump and back 

to your wonderful self in no time: 

Banish all negative thoughts by replacing them 

01 with positive affirmations. Psychologists have been 

telling us this for years. One of the healthiest things you 

can do for yourself is to stop being so hard on yourself. 

You wouldn’t allow other people to criticize you, so why 

do you accept it coming from yourself? Think about all 

that you’ve accomplished in your life. Look how far you’ve 

come. Don’t let negativity dull your shine. 

Focus on health. It’s not about what the scale says 

02 or what some “expert” in a fashion magazine says. 

Consider everything your body does to keep you going. It 

allows you to move, to think, to operate and rejuvenates 

overnight. That’s a lot of work. Be thankful for what your 

body does for you and be glad you get to have another 

day to try again. 

Do something good for yourself. You deserve it! If 

03 there’s an exercise you’ve always wanted to try, why 

not get out and try it. Or maybe there’s a spa treatment 

you’ve been dying to get. Now would be a good time to do 

it. Show your body how much you appreciate it for all it 

does for you. 

Go out and have some fun or invite your girlfriends 

04 over for a night in. Laughter among friends will lift 

your spirits and get the creative juices flowing again and 

will help you erase the negative emotions. 

Journal. Yes, really. Write out what it is you’re 

05 feeling and let it go. Studies say that your 

subconscious clears the negative vibes when you write 

out your feelings. The emotions spill out of your pen, so 

to speak, and allow you to move forward. Give it a shot. All 

you need is a sheet of paper and a pen. 

The bottom line is you don’t have to suffer. There 

are healthy and safe outlets to help you release the 

negative feelings we all have from time to time. 

They’re not unique to you. Everyone goes through 

essentially the same bouts of despair or anguish. 

That’s a normal part of living. So what if you’re not 

a size 2. The bigger thing you should ask yourself 

is how do you feel? Are you stronger today than 

you were yesterday? Are you moving in the right 

direction? If the answer is yes, hooray! We’re 

proud of you! 

By Ava Mallory 

26 HEALTHY MAGAZINE


THE 

SECRET TO 

A HAPPY 

MARRIAGE 

More often than I like to admit, I 

find myself dreaming of the perfect 

marriage. I say dreaming because I’ve 

never been very good with relationships. 

Two failed marriages and a string of bad 

dates have led me to believe happily 

ever after isn’t in the stars for me. I 

often fool myself into believing that 

from time to time…until the latest 

romantic comedy hits the theaters, 

or the gossip columns fill their pages 

with gorgeous fairytale wedding 

photos. Then, I rethink my position and 

momentarily wish I could have what 

those couples have. That’s the story of 

my middle-aged life, or so I thought… 

A 

stroll around my neighborhood began like 

any other. I window shopped in the local 

boutiques. I stopped to chat with the folks 

in the diner. I picked up a few books at 

the bookstore. It was all so divine, then, I saw them, 

sitting across from each other, looking at each other 

in the way only people who’ve known each other for 

a long time would look at each other. They were fully 

engrossed in their conversation. She was doing the 

talking. He was listening intently, his eyes on hers, his 

hands cupping hers, a grin on his face. 

Maybe it was the smell of bacon that drew me to 

the bakery. Bacon gets me every time, but whatever 

it was, what I found wasn’t what I expected. Nestled 

together in the lone booth, normally reserved for 

patrons was the baker, a miserly old gentleman with 

old school charms and refreshing sensibilities. He 

sat across from his wife of “fifty-two glorious years”. 

They blushed when the saw me admiring their 

exchange. In front of them, a platter of cheeses and 

sliced sausages sat. An open bottle of wine and two 

tall stem glasses sat idle. 

I apologized for interrupting their conversation. 

The butcher stood up and rushed to help me, but in 

that moment, I forgot all about the bacon. I wanted 

something different, a slice of whatever it was kept 

them glued to each other after all these years. 

“No, I’m sorry to disturb you. I’ve just never seen 

such a sweet moment. What’s your secret?” 

They looked at each other lovingly and proceeded to 

tell me their recipe to everlasting love and a strong 

marriage. It was simple enough, yet profoundly 

moving and life-changing for me because there truly 

was no secret, just healthy doses of love, respect, 

humor, and humility. 

He said, “First, you have to find the one. When 

you do, you’ll know it. It will make you want to do 

anything and everything to hold onto that feeling.” 

She chimed in with her thoughts, “You have to learn 

to forgive. That’s important. You can’t hold onto 

grievances. They’ll eat you alive and make you forget 

how much you loved your partner to begin with. 

People change. Circumstances change. But you can’t 

allow the changes to change your heart.” 

He added his final thought 

on the manner as he looked 

at his wife, tears in his eyes, 

and said, “You have to make 

your partner feel like they’re 

the only person in the world 

for you…because they are. 

If you don’t know that with 

every cell in your body, then, 

you haven’t found the one.” 

I left that morning 

knowing that 

although I hadn’t yet 

found love, I knew 

the key to a happy 

marriage, should it 

ever come my way. 

By Vanessa Jackson 

28 HEALTHY MAGAZINE

Fitness 

& Beauty 

AN EXPERT’S GUIDE TO TAKING 

CARE OF YOUR SKIN IN YOUR 30S 

SILKY SMOOTH, SOFT SKIN IS 

ONLY A FEW STEPS AWAY 

30 

32 

"The purpose 

of training is to 

tighten up the 

slack, toughen 

the body and 

polish the spirit." 

-Morihei Ueshiba

FITNESS & BEAUTY · JANUARY 2018 

AN EXPERT’S GUIDE TO 

TAKING CARE OF YOUR 

SKIN IN YOUR 30S 

By the time we’re thirty, we’ve lived 

long enough to see changes come 

and go. Seasons change, tastes 

change, trends change. That’s a 

natural part of life. We go with the 

flow and make adjustments where 

and when necessary. That’s one 

of our superpowers, even when it 

might not be what we like. 

Our bodies also go through several 

metamorphoses. We become a little fuller 

here, thinner there, muscular there. You 

get the picture. We know that for most 

of us aging changes our bodies and our 

skin. Some areas wrinkle, some sag and 

some areas may experience breakouts 

or discoloration. Again, it’s a part of the 

normal transitions our skin goes through. 

After a certain age, we start to realize 

all the damage we’ve done. Fun in the 

sun, time spent in the tanning booth or 

bumps and bruises from life’s everyday 

activities begin to take a toll on our skin. 

The changes could be stark and alarming 

at first but here’s the thing, you don’t 

have to beat yourself up about something 

you did or failed to do when you were 

younger. Don’t waste your time fretting 

over something you can’t change. Look 

ahead and do what you can now. There are 

plenty of good for you options out there. 

Self-care, no matter the form you choose, 

is great at any age. All you have to do is 

adopt healthy habits and incorporate them 

into your daily routine. 

Mama always said to drink 

more water and she 

wasn’t lying. One of 

the best things you 

can do for your body 

(skin included) is stay 

hydrated. Are you 

drinking enough water? 

The general consensus 

is to drink half your body 

weight in ounces every 

day to keep your body 

properly hydrated. Water will 

keep your skin soft, supple 

and clear and will help to fend 

off hunger, sugary cravings as 

well as help you to be more alert. 

01. 

Eye cream is the new black. Everyone 

cringes at the sight of crow’s feet. It 

happens to the best of us. Apply a 

nighttime eye cream around the inside 

orbital rim of your eye to help alleviate 

dark circles, deep pockets, and fine 

lines and wrinkles. 

02. 

Sleep in luxury. Invest in a satin or silk 

pillow to help fend off wrinkles and 

skin blotches. There are plenty on the 

market to choose from. 

03. 

Avoid sun exposure. We know, you 

want to know what about the lazy 

days of summer? Use sunscreen, wear 

a hat and wear lightweight clothing 

to keep your skin protected. Avoid 

overexposure and remember to 

reapply sunscreen according to the 

package directions. 

04. 

A clean face is an ageless face. Remove 

your makeup with gentle cleansers 

or wipes. While makeup may be good 

when you’re out, you don’t need it 

when you sleep. 

05. 

Exfoliate your skin with alpha hydroxy 

acids. It is good for your skin and gets 

rid of all the muck you don’t need. 

06. 

Sleep. Sleep. Sleep. For the love of all 

that is good, make sure you get your 

beauty rest. Your entire body needs 

time to rejuvenate and heal. Never 

is that more evident than in your 

complexion. Get the recommended 

hours of restful sleep for overall good 

health. 

30 HEALTHY MAGAZINE

FITNESS & BEAUTY · JANUARY 2018 

SILKY SMOOTH, 

SOFT SKIN IS ONLY 

A FEW STEPS AWAY 

We all want soft, supple skin 

and we know that we need to 

stay hydrated to keep our skin 

nourished and replenished. 

We eat right, use the requisite 

products, exfoliate, scrub, moisturize and remoisturize 

to our heart’s content, but let’s face it, 

we are way too busy crossing off every item on 

our long to-do list to remember to take care of our 

skin in the best way possible. Something has to give 

and we know it’s certainly not going to be our time 

because we’re plum out of that. 

What you need an easy, effective, good-for-you 

solution and I think I’ve found it. Kaeng Raeng is 

the answer to my skin-loving prayers, https://www. 

kaengraeng.com. They offer the first of a kind allnatural 

skin care cleanse. It’s an organic blend that 

works like magic to smooth and soften your skin 

with no chemical dyes or harmful ingredients. It’s 

100% vegan. It hydrates your skin with luxurious oils 

and shea butter that feel good, and it smells good. 

The products from Kaeng Raeng are all-natural 

goodness and completely chemical free. Their 

mixtures are to die for. 

Here are a few of the 

skin-softening ingredients: 

The Himalayan pink salt detoxifies your skin. The 

Dead Sea salt is rich in natural minerals that your body 

needs. The organic irgin shea butter locks in moisture 

and guarantees silky smooth skin. The organic apricot 

kernel oil nourishes skin from head to toe. The lavender 

essential oil adds a nice, light fragrance. The vanilla essential oil adds 

the final sweet touch to make this combination perfect. 

Kaeng Raeng offers three- to six-day skin detox packages that are 

just what you need to help your skin find its balance. For brides-tobe, 

there are specially designed bridal packages that will have you 

camera-ready in no time flat. Massage these fantastic ingredients 

onto your skin and you can virtually watch the transformation 

happen in front of your eyes. 

I’m telling you these combos 

are the answers to your skin 

care prayers. They not only feel 

great, but they look great. Trust 

me on this, people will notice the 

change and will want to know what 

you’re doing. Add these products to an 

exfoliating combo and you have hands down 

THE best combination available on the market today. 

Who wouldn’t want to get rid of dead skin cells and use a moisturizer 

that heals while it moisturizes, leaving you with soft, supple, glowing 

skin? Get rid of the toxins you’ve been exposed to, leave all the muck 

behind, and say hello to healthy, silky smooth skin. You’ll be the envy 

of everyone you know, and to think it’s all because of an ingenious 

custom designed skin care routine made with all-natural vegan 

ingredients. What are you waiting for? Order your package today and 

let the skin healing begin! 

32 HEALTHY MAGAZINE

Healthy Food 



HOW TO MAKE DELICIOUS 

VEGAN SUSHI AT HOME 

34 

36 

"What 

is called 

genius is the 

abundance 

of life and 

health." 

— -Henry David 

Thoreau

HEALTHY FOOD · JANUARY 2018 



A NEW YEAR HAS JUST BEGUN AND IT’S TIME TO THINK ABOUT OUR DIETS. WE’RE NOT TALKING ABOUT 

STRICT FAD DIETS BUT HEALTHY EATING PLANS FOR BUSY WOMEN. SWIMSUIT SEASON WILL BE HERE 

BEFORE YOU KNOW IT AND YOU DON’T WANT TO BE CAUGHT BY SURPRISE. GET A JUMP START ON 

YOUR GOALS BY ADDING NUTRIENT-RICH FOODS TO YOUR DIET. 

So many companies make meal planning 

easier. They save on time, money, and 

empty calories. By using a combination 

of good, quality ingredients and time-saving 

tips, they offer everything a busy woman 

needs to keep herself nourished and 

satisfied. Who has time for big elaborate 

meals? While that might work sometimes, 

they won’t work for daily meals. You’ve got 

places to be, people to see, and a heavy 

workload sitting on your desk. When those 

hunger pangs strike, they can’t wait. They 

need food now. 

Instead of slaving away at the stove, we have 

a few simple tricks to make your life and 

your dinner options easier: 

01 

Have a plan. You know this. If you go 

into any situation blindly, there’s no 

guarantee you’ll get the best results. To avoid 

that, make plans ahead of time. Look at your 

week or your month. Are you too busy to 

chop vegetables or fry a couple of burgers 

on the grill? If so, look at the meal delivery 

services. They have healthy and delicious 

options on their menus and they deliver 

right to your doorstep. 

02 

Make a conscious choice to only 

eat real food. Skip the empty 

calories. You don’t need them. Real food is 

more flavorful, often cheaper to buy, and 

filling. You’ll eat less and feel better. 

03 

Fats are good for you. Eat healthy 

fats. They’ll aid your digestive tract 

and provide essential nutrients to give your 

body a boost. 

04 

Bonus tip: Make sure you keep up 

with a regular workout routine. 

You can’t swap one for the other. You need 

good food and regular exercise to get the 

best results. Aim to get 30 to 60 minutes of 

moderate exercise a day and 3–4 sessions of 

strenuous exercise per week. Walk to work. 

Take a walk after dinner. Ride your bike or 

go for a run during your lunch hour. Fit in 

exercise wherever you can. 

05 

Don’t skip meals, especially 

breakfast. It truly is the most 

important meal of the day. Begin your day 

with protein and healthy fats. They will tide 

you over until your next meal and are a great 

start to your day. 

06 

Drink the recommended amount 

of water. You should drink half 

your body weight in ounces to meet your 

minimum daily requirement to keep you 

feeling full and hydrated. 

07 

Ante up the protein. Your body 

needs it. High protein diets help 

promote fat loss. Who doesn’t love that? 

Turkey, chicken, and all-natural peanut butter 

are great sources of protein. Add them to 

your daily diet. 

08 

Make healthy eating a lifestyle 

change not a short-term solution. 

You must be consistent for your health and 

well-being. 

34 HEALTHY MAGAZINE

HEALTHY FOOD · JANUARY 2018 

HOW TO 

MAKE 

DELICIOUS 

VEGAN 

SUSHI AT 

HOME 

There are times when you desperately 

want some sushi, but for whatever 

reason you can’t have it. It may be 

because you’re pregnant and can’t 

eat the raw portions just yet or because 

of dietary restrictions or allergies, but the 

cravings just won’t stop. Now, you can have 

your sushi, minus the ingredients you’re 

supposed to avoid. 

After many, many attempts, we’ve finally 

found some vegan sushi recipes that you’ll 

love. The best part? They taste so much 

better than the traditional sushi rolls. 

YAM UNI 

It makes four to six pieces. 

INGREDIENTS: 

ɩɩ 

1 yam, peeled 

ɩɩ 

Sushi rice (recipe below) 

ɩɩ 

Toasted sesame seeds 

ɩɩ 

Ponzu sauce: 

ɩɩ 

1 tablespoon soy sauce 

ɩɩ 

1 teaspoon lemon juice 

ɩɩ 

½ teaspoon mirin 

ɩɩ 

½ teaspoon of rice vinegar 

COOKING INSTRUCTIONS: 

01 Slice yams into 1/3 inch slices. Stack them 

and trim off edges. Cut slices into 1x2 inch 

rectangles. Place in boiling water for five 

minutes or until tender, then place in an ice 

bath to stop the cooking process. 

02 While yams cool, prepare ponzu sauce: 

mix soy sauce, lemon juice, mirin and rice 

vinegar in a small bowl. 

03 Moisten hands with water. Take 

tablespoon-sized oval of sushi rice and gently 

form into a rectangle shape between palms 

of hands. Don’t squeeze too tightly or it will 

change the texture and make it a runny mess. 

04Hold a yam slice in palm of non-dominant 

hand and rest rectangle of rice on top of it. 

Use other hand’s thumb and index finger to 

gently squeeze rice and yam into rectangular 

shape while pressing down on top of rice 

with thumb of other hand. Flip it over the 

so fillet of yam is on top and repeat the 

gentle squeezing process once more. Brush 

yams with ponzu sauce and top with toasted 

sesame seeds. 

SUSHI RICE 

INGREDIENTS: 

ɩɩ 

2 cups short-grain Japanese rice 

ɩɩ 

2 tablespoons sake 

ɩɩ 

1/4 cup rice vinegar 

ɩɩ 

1/4 cup sugar 

ɩɩ 

2 tablespoons salt 

INSTRUCTIONS: 

01 Rinse the rice 5 times, then drain in a 

colander and let dry for 15 minutes. 

02 Cook the rice in a rice cooker according 

to the manufacturer’s instructions or you can 

cook it in a medium saucepan. You’ll need to 

combine the rice with 2 cups of cold water 

and bring to a boil over high heat. Cover and 

cook over moderate heat for 10 minutes. 

(Do not uncover while cooking.) Reduce 

the heat to low and cook for 10 minutes 

longer. Remove from the heat and let stand, 

covered, for 15 minutes. 

03 In the meantime, in a small saucepan, 

combine the sake-mash vinegar, rice vinegar, 

sugar and salt and warm over moderate heat, 

stirring to dissolve the sugar. 

04 Transfer the rice to a very large bowl. 

Sprinkle 1/2 cup of the seasoned vinegar all 

over the rice, then, drizzle onto a spatula 

while waving the spatula back and forth to 

cover. Using a slicing motion with the spatula, 

gently separate the rice grains while mixing 

in the seasoning mixture. Fan the rice while 

mixing it to help to dry it. Wipe down any 

stray grains from the side of the bowl. Cover 

the rice with a damp towel to keep warm 

until you’re ready to serve or devour if you’d 

like. 

By Eilleen Smith 

36 HEALTHY MAGAZINE

C 

FUFI_HeathMag_final.pdf 1 9/1/17 1:27 PM 

M 

Y 

CM 

MY 

CY 

CMY 

K


Healthy Magazine presents our new directory, loaded with 

local restaurants and grocers who have taken the time to 

cater to those looking to form healthier dietary habits. 

We hope you enjoy Healthy Places to Eat. We sure did and 

look forward to expanding so we can continue to better 

connect our readers with healthy lifestyle options in their 

communities. 

places to eat 

TM 

healthy menu vegetarian non gmo vegan gluten free 

EARTH 

LUNCH, DINNER 

AND DRINKS 

5831 Sunset Drive 


305.397.8678 

HEALTHY ROUTE 66 

HEALTHY, SANWICHES 

& WRAPS 

1831 Ponce De Leon Blvd 

Coral Gables, FL 33134 

786.615-4028 

LIGERO EXPRESS 

DESSERTS, WRAPS 

SANDWICHES 

201 Park Blvd 


786.615.9833 

GREENG LIFESTYLE 

FRESH FRUIT, VEGGIE BOWLS, 

SMOOTHIES & JUICE LAB 

@GREENGLIFESTYLE 

222 NE 25th St #106 

Miami, Florida 33137 

786.300.6545 

THE LAST CARROT 

SANDWICHES, SALADS, 

SMOOTHIES AND JUICES 

3131 Grand Avenue 

Coconut Grove, FL 33133 

305.445.0805 

NORMAN BROTHERS 

JUICE BAR, SMOOTHIES 

& COFFEE 

7621 SW 87th Ave. 


305.274.9363 

MIAMI SQUEEZE 

PIZZA, SANDWICHES, 

SMOOTHIES & JUICES 

18315 W Dixie Hwy. 


305.935.9544 

SMALL TEA CO 

TEA, SALADS, 

WRAPS & MORE 

205 Aragon Ave, 


786.401.7189 

EVOS 

BURGERS, WRAPS 

& SALADS 

9537 S Dixie Hwy. 

Pinecrest, FL 33156 

305.740.3433 

BEEHIVE 

JUICE BAR 

& SMOOTHIES 

6490 Bird Road 


305.663.1300 

VEGAN & JUICE 

JUICE BAR & SMOOTHIES, 

VEGAN & VEGETARIAN 

115 SW 107 Ave. 


305.220.3430 

THE JUICERY BAR 

SIGNATURE JUICES, SPECIALTY 

SHOTS, ACAI BOWLS 

635 Brickell Key Dr 


305.350.2277 

17082 W Dixie Hwy 

North Miami Beach, FL 33160 

786.565.9684 

DELIRIO FRESH CO. 

SALAD, PIZZA, JUICE BAR 

& SMOOTHIES 

2475 NW 95th Ave. Unit 8 


305.499.3304 

GREEN LIFE CAFE 

VEGAN & 

VEGETARIAN CAFE 

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38 HEALTHY MAGAZINE

Healthy SoFlo Issue 56 - Addressing Your Energy in the New Year

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