Healthy SoFlo Issue 57 - Simone Cavalletti Dares to Overcome

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
Fabienne Claude
Andres Portillo
Rubel Shelly
Claudia Portillo
Eilleen Smith
Vanessa Jackson
Julianna Lowe
Alan Freeman
Sarah Wester
Sharon Lowell
Angelina Sire
Harold Levi
Stella Nash
Carol Jenkins
Claudia Portillo
Editor in Chief
We’re celebrating love, sweet love, this February with a plethora of heart-healthy tips and tricks for you
and those you love. There’s a little something for everyone in this month’s issue because there’s nothing
better than making sure all aspects of your life are feeling the love this February and beyond.
We have articles about taking care of your heart from the inside out. Don’t worry. There’s nothing too
complicated here. All are designed to enhance your life experience, not make it more complicated than it
already is. Let’s face it; our lives are busy.
This month’s issue focuses on learning to love your body and doing what’s best for it. From knowing
the magic numbers for maintaining optimum health to promoting heart health for the wee ones in your
life. To moving a little out of your comfort zone to jumpstart a weight loss routine or enhance the one
you’re already following. This issue of Health Magazine is all about making you the best you possible and
getting your kids started on a heart-healthy lifestyle. As we discuss diet, exercise, medical treatments,
prevention, and need-to-know facts, you’ll also find life-saving information and facts you might not have
ever heard of before.
No matter your age, fitness level, or location, you can make small changes to make a lasting, positive
impact. The information in this issue will motivate you to turn things around, ramp up your exercise
routines, start a new eating program, or get up on your feet to take steps in the right direction.
We are so very proud of this issue, not because we like to toot our own horn, but because the
information in this issue can save lives, and there’s no better feeling than that. We hope that by the time
you’re done reading this issue, you’ll feel the love in every word and know that no journey through this
thing called life is made alone. We’re all in this together, so let’s join hands and make our minds, bodies,
and hearts grow stronger – together!
cportillo@healthymagazine.com
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ISSUE 57
EDITORIAL CONTENT
FITNESS & BEAUTY
IMPROVE YOUR
CARDIO ROUTINE
EXERCISE TO KEEP YOUR
HEART HEALTHY
HEALTHY FOOD
DON’T SKIP BREAKFAST
EAT A HEART-HEALTHY DIET
34
36
34
36
HEALTHY KIDS
HOW TO RAISE HEART-
HEALTHY CHILDREN
HIGH CHOLESTEROL AND
YOUR CHILDREN
EXERCISE AT HOME WITH
YOUR CHILDREN
HOW TO WIN THE WAR ON
SOCIAL MEDIA ADVERTISING TO
YOUR KIDS
HEALTHY BODY,
MIND & SOUL
ROMANTIC FAITH
SIMONE CAVALLETTI - DARES
TO OVERCOME
UNDERSTANDING THE
GUT-BRAIN CONNECTION
HEALTHY HEART HABITS
PEACE OF MIND + SOLITUDE
AN HONEST RELATIONSHIP?
CARE RESOURCE COMMEMORATES
30TH YEAR HOSTING AIDS
WALK MIAMI
CAN YOU PREVENT
ATRIAL FIBRILLATION?
IMPORTANT HEART DISEASE RISK
FACTORS YOU MIGHT MISS
10
12
14
16
9
18
20
22
24
26
28
30
32
contact@healthymagazine.com
ph. 305-900-7009 | www.healthymagazine.com

HEALTHY LIFESTYLE · FEBRUARY 2018
ROMANTIC FAITH
The Hebrew idea is not necessarily hostile to
definitions and the attempt to figure out how
ideas and words correspond to the world
we encounter. But it is more fundamentally
about value, function, and relationship. Thus
God himself is Truth. His words are “living
and active” – dynamic, not static. God’s word
ultimately became flesh in Jesus and is meant
to be enfleshed by his followers. Thus truth is
more a matter of right relationship with God
and neighbor than definitions and dogma
by which we judge each other – and sever
relationships.
Pilate’s “What is truth?” was more a category
mistake than anything else and better would
have been cast as “Who is truth?” But he
was a Greek-speaking, Greek-thinking Roman
bureaucrat, not a son of Israel. God is truth.
So the one who is simultaneously the Way,
Life, and Truth was before him unrecognized.
The two words don’t
often get put together –
romance and faith.
I think we tend to hear the word romance of
relationships in blossom. So we speak of a
friend who is in a romantic relationship. We
even use the word in verbal formulations
to talk of someone who is “romancing” or
“being romanced.”
On the other hand, faith seems to have
connotations of either a religious experience
(i.e., a life of faith) or an identifiable set of
beliefs (i.e., the Christian faith as opposed to
the Muslim or Buddhist faith).
Maybe we should work to bring these terms
into proximity. My personal opinion is that
both would be blessed at the end of the
process.
Have you noticed how many people
are declaring their rejection of religion
nowadays? They point to tribal divisions,
arrogance, and judgments passed not only
by Christians against non-Christians but
within the larger Christian camp. Protestants
damn Catholics; Catholics consign Protestant
to hell. Then come the equally harsh
judgments by sub-groups within each
major set – Baptists against Episcopalians,
Pentecostals hostile to Methodists, Churches
of Christ judging the Presbyterians. And the
judgments go the other direction with equal
severity.
Maybe all this traces to the fact that we
have turned a Jew’s teachings into those of
a Greek and thereby confused faithfulness
with a spirit of condemnation.
The Greek view of reality, meaning, and
truth demands rational explanation. So
Socrates, Plato, and Aristotle set the agenda
of defining and explaining things to the mind.
The goal was to put explanations into claims
that could be worded precisely, studied
in minute detail, and debated for everincreasing
clarity. On that view, truth is static
and inflexible, focuses on “essences” deemed
more real than day-to-day experiences, and is
often deemed cold and impersonal.
Being a Christ-follower is thus more a
journey into unknown places, a process of
ongoing transformation, or a romance than
a seminary lecture. The time is long past due
to allow faith to be a love affair rather than a
war of words.
“The Word became flesh
and lived among us . . .”
(John 1:14).
By Rubel Shelly
9 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
“ FEELINGS
LEARN WHERE YOUR CHILD IS ON THE MATTER.
ENCOURAGE THEM TO BE OPEN AND HONEST ABOUT THEIR
AND SHARE FACTS WITH THEM. LEAD BY EXAMPLE.
HOW TO RAISE
HEART-HEALTHY
CHILDREN
Doctors and nutritionists have worked hard
to raise awareness about how to help
children, young and old, build strong and
healthy hearts. Make 2018 the year you
finally stop putting it off and finally make it a priority.
Below are a few tips to help you get started:
Get regular checkups and sports physicals
01 – No parent wants to lose their child to
undetected cardiovascular disease. There are ways
to prevent having to suffer that devastation. First,
be on the lookout for common red flags like chest
pain, shortness of breath, elevated blood pressure,
unexplained fainting, and a family history of heart
disease. It’s imperative that you work together with
your child’s physician. Tell them about any concerns
you might have. It could save your child’s life.
Promote a heart-healthy diet – Just like
02 adults, children can succumb to bad eating
habits. When they don’t eat healthy foods in the
recommended portion size, they could potentially
develop elevated cholesterol levels. Elevated levels
are one of the many known risk factors for
heart disease. What parents can do is learn
how to read nutrition labels on the back
of packages. Know what your children are
eating and drinking. Learn the difference
between LDL, low-density lipoprotein
cholesterol or bad cholesterol, and HDL,
high-density lipoprotein, what doctors and
nutritionists refer to as the good (better
for you) cholesterol. Know too that only
animal products like eggs, dairy, and meat contain
cholesterol. Keep that in mind when you’re buying
or preparing meals. Watch the saturated fats. Even
better, substitute unsaturated for saturated fats.
They too are found in meats and dairy products.
They can increase LDL levels, so make sure you limit
your child’s intake of them. – Limit processed foods.
They may taste good, but they’re horrible for you.
Always remember to have your child eat fiber-rich
foods. They help to flush out cholesterol. Kids love
fiber-rich foods like oats.
Encourage exercise. Make it a family affair.
03 Go outside and play a game of basketball,
go for a run or walk around the neighborhood, try
trail hiking, play tag with the younger kids. It doesn’t
matter what you do if your moving and getting your
heart rate up. – If you’re stuck indoors this winter,
there are plenty of indoor activities to choose from.
Grab a jump rope or find an exercise video online
and do it together, turn some music on and dance
until you can’t dance anymore, try yoga or barre
exercises. Anything that gets your kids moving is
great for everyone. – Plan
your family workouts just
like you would any activity.
Studies show that writing
anything down in a schedule/
diary/planner is one way to
ensure you get the task done,
so start planning. – Seek
out opportunities. If your
neighborhood rec center is
hosting a stair climbing event
for charity, join it. Maybe
there’s a 5k fundraiser event
coming up. Lace up your
shoes and get the family
involved. Look for other
opportunities like taking the
stairs instead of the elevator
or parking farther away from
the mall, or walking the kids
to school. Every little bit
counts.
Have important
04 conversations. We
should all know by now
smoking is bad for you, but
don’t assume your preteens
and teens know that. Tell
them what smoking does
to the body, especially the
heart, and ask and answer
questions. Learn where
your child is on the matter.
Encourage them to be open
and honest about their
feelings and share facts with
them. Lead by example.
Don’t forget to let
05 your kids know how
much you love and appreciate
them. Daily reminders give
your child a sense of security
and lets them know that
your heart does matter. With
Valentine’s Day coming up,
now would be a good time
to tell them what’s in your
heart and encourage them to
be the best they can be and
to make conscious decisions
to make decisions that are
heart-healthy.
By Stella Nash
10 HEALTHY MAGAZINE

Healthy Kids
HOW TO RAISE HEART-
HEALTHY CHILDREN
HIGH CHOLESTEROL AND
YOUR CHILDREN
EXERCISE AT HOME WITH
YOUR CHILDREN
HOW TO WIN THE WAR ON SOCIAL
MEDIA ADVERTISING TO YOUR KIDS
10
12
14
16
“To be in your
children’s
memories
tomorrow. You
have to be in their
lives today.”

HEALTHY KIDS · FEBRUARY 2018
WHERE DOES CHOLESTEROL
COME FROM?
We get some cholesterol from foods like
eggs, meats, dairy products. In the body, the
liver makes the cholesterol our body requires
to function properly.
UNDERSTANDING THE DIFFERENCE
BETWEEN GOOD AND BAD
CHOLESTEROL
Low-density lipoprotein (LDL) are considered
bad cholesterol. These lipoproteins deliver
cholesterol to the body, but unfortunately,
some people’s bodies make too much bad
cholesterol because they eat diets high
in saturated fats, trans fats, and dietary
cholesterol.
HIGH CHOLESTEROL
AND YOUR CHILDREN
Did you know that high
cholesterol isn’t just
something adults have
to worry about? High
cholesterol levels are on
the rise in young children and teens.
You can safely assume that high
cholesterol will continue to plague
them well into adulthood. As you
can imagine, the risk of cholesterolrelated
health problems increase.
To help combat this phenomenon
you need to know the risks. Like
everyone, children’s bodies need
a little bit of cholesterol. Healthy
amounts of cholesterol protect
nerves, make cell tissues, and
produce hormones. Conversely, if
the body has too much cholesterol
then it can damage blood vessels.
Too much cholesterol can build up
along blood vessel walls and form
fatty deposits known as plaque.
For some children with poor diets,
that plaque can begin to form when
they’re very young. This most likely
occurs when they eat a poor diet for
a continued period of time.
As it does in adults, high cholesterol
levels increase your child’s risk of
stroke, heart disease, and other
cholesterol-related diseases. Heart
disease is the leading cause of death
for people in the United States.
These risks increase exponentially in
people who:
• Have diabetes
• Have poor eating habits
• Have a family history of heart
disease
• Smoke
• Don’t exercise
Good cholesterol, or as
they’re medically known,
high-density lipoproteins
(HDL) remove cholesterol
from the blood. A higher
level of HDL helps to protect
against heart disease.
Getting the recommended
amount of physical exercise
can increase the body’s
HDL cholesterol levels. The
combination of proper
exercise, eating well, and
avoiding trans fats can also
increase HDL levels in the
body.
WHEN TO TEST YOUR
CHILD FOR HIGH
CHOLESTEROL
Generally, a child doesn’t
need to be tested for high
cholesterol unless they have
the risk factors or there’s a
cause for concern. Children
with some ailments or
conditions should be tested.
For instance, a child living
with diabetes might do well
to have their levels checked.
Causes of high cholesterol
• Obesity
• Lack of exercise
• Family history of high
cholesterol
Tips to help prevent high
cholesterol in your child:
• Promote healthy eating.
Make sure your child has
five servings of fruits
and vegetables every
day.
• Serve low-fat proteins,
whole grains, and
vegetables with every
meal
• Avoid saturated and
trans fats
• Avoid fast-foods
• Encourage physical
activity
• Limit screen time
Remember the keys to
good health are a good,
clean diet, plenty of rest,
exercise, and understanding
your risk factors. Do not
give your child any overthe-counter
cholesterollowering
medications. Leave
that to the child’s doctor
to prescribe if necessary.
As always, If you have any
questions or concerns,
consult your child’s
pediatrician.
By Harold Levi
12 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
EXERCISE AT HOME
WITH YOUR CHILDREN
When I was growing up, we
played board games. We didn’t
have the abundance of devices
and gadgets that kids today
have grown up with. We had to use our
imagination, and I think, we fared pretty
well. If we became too antsy, our parents
would do something many of us would gasp
about – we were sent outside to play. We ran,
played, biked our ways to bliss without giving
it a second thought. That’s just what kids
did. We went outside and worked off all the
energy coursing through our veins.
Today, kids have more gadgets and devices
than we could have ever imagined. Between
cell phones, tablets, Smart TVs, home
computers, laptops, and game systems,
they’re always connected to something
and getting outside to exercise has taken
a back seat to them. While convenient and
necessary at times for homework or to catch
up with friends and family far away, the lack
of exercise is taking a toll on kids’ health.
Obesity rates are up. Screen time is at an
all-time high. What’s a parent to do to make
sure their children are healthy?
We have to lead by example. After all,
everyone needs to exercise. It’s also a good
way to destress after a long day at work or
school. So, why not lace up a comfortable
pair of shoes and get outdoors with your
children? Chances are your children will
be right behind you before you step foot
outside, and it doesn’t cost a thing. While
you’re out there, it’s a good time to talk to
your kids about what’s going on in school
or anything that’s on their mind. Keep it a
strictly no device adventure. After all, why
allow them to carry a distraction with them.
Don’t worry about your pace or the distance
you go. Focus on the time together. Soon, the
conversation will flow, and you’ll get plenty
of good exercise to boot. When you can’t get
outside, try other exercises with the kids in
tow, here’s a few activities to consider:
1. Planking –
Compete with
the kids to see
who can tolerate
it longer.
2. Crunches –
Remember to
teach proper
form.
3. Squats – Fun for
everyone and
easy to do.
4. Lunges – Side
lunges and back
lunges.
5. Mountain
Climbers – What
a great wholebody
workout!
6. Push-ups – Make
it a competition.
7. Butterfly Kicks
– Make sure you
have enough
space.
8. Sit-ups –
Challenge your
kids to ten situps.
9. Yoga – Good for
your body and
soul.
10. Jump Rope –
Finally, put those
old jump ropes
to good use.
By Angelina Sire
14 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
HOW TO WIN
THE WAR ON
SOCIAL MEDIA
ADVERTISING
TO YOUR KIDS
Peer pressure. That’s what many parents of teens fear when their
child hits adolescence. “How can I keep my kids from drinking,
getting involved in drugs, or even ending up in jail?” There is a way
to keep your kids on track, you CAN help them stay away from
all the bad stuff. When it comes to keeping your kids away from
drinking, specifically, a new report from the University of Albany
(see “Parenting Mediation in the Digital Era” soon to be published in
the Journal of Health Communication) and I, say how. Here’s what
you need to know.
The authors show that when parents mediate their child’s screen
views, kids listen. When you as a mom or dad discuss what they see
on their screens with regard to drinking, you can actually influence
whether or not they drink. As simple as this sounds, most parents
doubt that they really can persuade their kids to avoid drinking, but
those doubts are 100% false. Deep down, many parents believe that
media determines their child’s behaviors, thoughts, and feelings.
This is absolutely not true. Sure, media messages influence our
kids, but not nearly as powerfully as we can. So roll up your sleeves.
Here’s what you can do to keep your kids from letting media
messages – like drinking- take your precious son or daughter down
a dark path.
MOST
PARENTS
DOUBT THEY
CAN PERSUADE
THEIR KIDS TO
AVOID DRINKING,
BUT THOSE
DOUBTS ARE
100% FALSE.
First, take charge over the amount
of recreational screen time your kids
have. Yes, they will see things you don’t
like, but at least limit it as much as you
can. Set a limit like 30 minutes per day
on a very specific type of screen use.
Will your child scream and throw a
temper tantrum? Probably, but he’ll stop
eventually.
Second, teach them critical thinking skills.
Look at their screens with them and ask
what they think about what they see. Do
they like seeing someone getting drunk,
smoking pot, having sex? Then listen.
Direct their answers by asking more
questions like ‘why do you think that/
feel that?’ Don’t just tell them what to
think – teach them what to think, how to
evaluate behaviors they see and then ask
why they believe what they do. You may
find yourself at a dead end with a child
saying “I don’t know” but that’s OK. You
are teaching them to think. If you need
help, I recorded a podcast (Parenting
Great Kids) with Anthony Weber and he
discussed this.
Third, tell them what marketers are up
to. One of the easiest ways to get kids
to avoid falling for manipulation by
marketers is to tell them why they are
being sold alcohol, sex, etc. Advertisers
don’t care one wit about your kids – so
directly teach your kids why they are
seeing alcohol or sex on their screens.
Identify the enemy and your kids will
get it. They don’t like the idea of being
manipulated either.
Identify the enemy and your kids will
get it. They don’t like the idea of being
manipulated either.
Don’t be hypocritical. If you don’t want
your kids to do bad stuff, then you can’t.
If you laugh at drunk people on screens
or routinely drink too much yourself,
save your breath. Kids are smart. They
don’t want to be sold a bill of goods and
if they see you acting like a teenager,
they’ll act like teenagers. That’s the tough
part about parenting. Words matter far
less than actions. So, if you want your
kids to avoid peer pressure or media
messages like drinking then you have to
go first.
GOOD PARENTS
FAIL TO INTERVENE
BECAUSE THEY
DON'T THINK THEY
CAN WIN. NEVER
BELIEVE THAT LIE.
The researchers from the University of
Albany are right on track. They, correctly,
advise parents to dive into a fight for
their kids. The issue isn’t whether or
not they’re right, we know they are.
Science proves it. The real issue is: will
you invest enough time and energy to
do what works? We’re living in a culture
that doesn’t like your kids or mine. Social
media is sucking the life out of them,
violence on screens desensitizes them
and they are sold everything from sex to
alcohol to weed. Those are bad but the
real tragedy comes when smart, good
parents fail to intervene because they
think they really can’t win the battle.
Never believe that lie.
That’s being duped
by peer pressure.
By Meg Meeker, MD
16 HEALTHY MAGAZINE

Healthy
Lifestyle
ROMANTIC FAITH
SIMONE CAVALLETTI - DARES
TO OVERCOME
UNDERSTANDING THE
GUT-BRAIN CONNECTION
HEALTHY HEART HABITS
PEACE OF MIND + SOLITUDE
AN HONEST RELATIONSHIP?
CARE RESOURCE COMMEMORATES
30TH YEAR HOSTING AIDS
WALK MIAMI
CAN YOU PREVENT
ATRIAL FIBRILLATION?
IMPORTANT HEART DISEASE RISK
FACTORS YOU MIGHT MISS
9
18
20
22
24
26
28
30
32
“A healthy attitude is
contagious but don’t
wait to catch it from
others. Be a carrier.”
-Tom Stoppard

DARES TO
OVERCOME
Before Simone Cavalletti became
a trainer for the stars (and an
inspiration for the rest of us) he
was a child in Montefano, a small
town on the Adriatic coast of Italy. It was a
relatively uneventful, peaceful upbringing,
only marked by the appearance of a special
gift: Cavalleti was an athlete.
When I say this, I don’t just mean that he
would score a couple goals for his youth
soccer team, or that he was the fastest
sprinter in his class (Though I’m sure he
did, and was). What I mean is that he
excelled. You could put any challenge
in front of him—be it soccer, track
and field, or even gymnastics,
and he would utilize his
astounding physical abilities,
heightened by the strength of
his will, to overcome it. This
combination of athleticism
and mindset did not go
unnoticed, and he was quickly put
on a tract, which would allow him
to make the best of them. And he did.
Eventually, he ended up going to school
for physical therapy.
But it didn’t stop there. Even while he was in
school, you could always find him assisting in
handicap facilities. It was there where he got
his first experiences with and understanding
of Muscle Mobility. This fascinated him. He
had to know more. His drive, his willpower,
and thirst for knowledge eventually led him
to delve into specialties in Chinese Medicine,
Acupuncture, and Applied Kinesthesiology.
As someone possessing such a finely
tuned body and mind, and a winning
personality at that, it’s easy to see why
Cavalletti found so much success as
a personal trainer. He has worked for
celebrities as distinguished and varied
as Madonna, President Bill Clinton,
and Emilio Estefan. The latter
of which approached him to
be an integral part of the TV
show, “Las Nuevas Voces de
America”. There he appeared
as a personal trainer for the
contestants, helping them lose
weight, gain confidence, and
get in general shape.
This
kind of knowledge
took him years to acquire
and make sense of, but it
developed, in him, an intense,
holistic understanding of the human
body. Whether it’s weight loss, physical
therapy, or the prevention and relief
of body aches, one would be hard
pressed to find someone more
knowledgeable than Simone
Cavalletti.

COVER STORY · FEBRUARY 2018
Simone Cavalletti and Pitbull at Emilio Estefan's
birthday at "Estefan's Kitchen"
On July 15, 2016
at 9:00 am, I was
leaving South Point
Park with some friends
after a training session
on my bike. This is my
routine every Sunday
morning, but this day
was different. A guy
opened his van door
without looking, hit
me and left me with 6
broken ribs, a popped
lung and hemathomas
everywhere. I was
sent to the Jackson
Memorial Hospital’s
Trauma wing where
Dr. Manzano and his
team took care of me
at 10:00 am
Cavalletti is very proud to be able to use these
platforms to motivate and inform the public.
One of his most adamant inclinations is to use
his talents in ways that don’t only benefit the
elite, but people from all walks of life.
In addition to this, he is featured weekly one of the most
highly rated shows on television, “Sabado Gigante with Don
Francisco” and in one of Miami’s most prominent Hispanic
newspapers, El Nuevo Herald. Cavalletti is very proud to
be able to use these platforms to motivate and inform the
public. One of his most adamant inclinations is to use his
talents in ways that don’t only benefit the elite, but people
from all walks of life. Cavalletti is a man who’s accomplished
a lot, and he still feels he has a ways to go. But on July 7th
of last year, life almost decided otherwise.
It was the end of an otherwise ordinary summer day.
Simone had just finished up a workout session at South
Point Park in South Beach. He had gotten in his car, and
started picking up speed, when a stranger slammed open
his car-door onto the side of the road. Simone rammed
right into it. In the process breaking six ribs, popping one
of his lungs, and spilling hematomas
everywhere. It was ugly and painful. Not
just because of the obvious reasons, but
the fact that Simone depended on his
body to make a living. For most other
people, this would have been it—the
end of a fairly successful career. But
if you’ve been paying attention to the
story, you’ll know that Simone is cut out
of something else. For him, this was just
another challenge. He combined the
unbreakable power of his will with his in-depth knowledge
of physical therapy and his own body to create the perfect
plan to get him back in working shape. And today, just half
a year after he nearly lost his life, he is back and stronger
than ever.
He’s learned a lot since then. The most important thing
being that your comfort zone is not a healthy and positive
place to be. For the past four or five years, he had secretly
been feeling like he wasn’t 100% okay, not in the context of
his body, which he always keeps tip-top, but his mind. Going
through this accident made him realize this, and pushed
him to the state he’s in today. Now, he’ll back on TV with
a show about weight-loss and health life. He’s ready to
conquer for any challenges life dares throw at him.
By Andres Portillo
19 HEALTHY MAGAZINE

HEALTHY COVER STORY KIDS · FEBRUARY OCTOBER 2017 2018
“I’ve got a
gut feeling
about this”
As we at Rezilir Health help
our patients build a better
brain, we are increasingly impressed that
one of the best strategies to help patients
improve their brain function is to help them
heal their gut. This approach can work on
a wide variety of brain conditions including
early cognitive decline, Parkinson’s disease,
anxiety and depression. The multiple
connections between the gut and the brain
that facilitate this approach include:
The enteric nervous system – Hidden in the
walls of your digestive system are two thin
layers of more than 100 million nerve cells
lining the gastrointestinal tract. This enteric
nervous system is linked with the central
nervous system intimately with signals that
go in both direction. Researchers are finding
evidence that irritation in the gastrointestinal
system may send signals to the central
nervous system that can trigger emotional
and mood chains. In addition, most of the
neurotransmitters that affect brain function
– GABA, dopamine, 5-HTP and others are
produced in the gut and are affected by the
quality of the diet you eat.
The microbiome – The typical adult has
over 3 pounds of bacteria in the gut with
over 2 million bacterial genes. As the Human
Microbiome Project which was funded in
2007 continues to do it’s ground breaking
research, there has become a significant
shift in medicine towards appreciating how
important it is to care for our gut bacteria.
It’s not as simple as good bacteria vs. bad
bacteria. Rather it is about rather having
a healthy bacterial ecosystem that can
help promote healing. Multiple scientific
studies are beginning to show on how
UNDERSTANDING
THE GUT-BRAIN
CONNECTION
improvements in gut microbiome can
reduce inflammation and decrease feelings
of anxiety and depression.
Inflammation – Many brain conditions and
symptoms are driven by neuroinflammation.
We can see inflammation occur in the body
after a traumatic accident (e.g. the swelling
and redness), but this type of inflammation
is often hidden and hard to stop. Many of
the sources of inflammation that affects
the brain can start in the gut. For example,
research on gluten shows that it can induce
open up tight junctions in the gut which
allows antigens to cross into the blood and
stimulate the immune system. While we
recognize this condition as celiac disease
in a minority of people, further research
has shown that gluten can have this affect
on almost all adults, just to a lesser effect.
Stimulation of the immune system and
inflammation can also result in damage
to the blood-brain barrier, making the
brain much more susceptible to ongoing
inflammation and exposure to toxins such as
heavy metals. Stopping this inflammation in
the brain is a critical part of our therapies,
to do this effectively requires starting in the
gut.
HOW TO BEGIN TO HEAL?
Here are four practical ways that you can
improve your gut-brain connection and build
a better brain
Eat healthy fats – we recommend
01 a diet that eliminates refined carbs
and grains and increases omega-3s and
monosaturated fats to help the body to
relearn how to use fats for fuel. Fats are the
brain preferred source for
fuel. In addition, we find that
the use of medium chain
triglycerides (MCT oil) can
often help clear brain fog.
Eat probiotic-rich
02 foods. The best
long way to induce healthy
bacteria in the gut is to eat
a diet high in fiber and vegetables as well as
foods with high amount of fermentation
such as sauerkraut, kimchee, kefir,
and yogurt. Sometimes additional
supplemental probiotics can be
necessary especially if there is
trauma to the gut bacteria
such as when patients are on
antibiotics.
Avoid foods that
03 can promote
inflammation. Refined
flours, sugar, high fructose
corn syrup trans-fats,
vegetable oils and artificial
sweeteners collectively
constitute more than 60% of
the Standard American Diet
and all promote gut and body
inflammation.
04 Strategic
supplementation.
Natural anti-inflammatories
such as Omega 3’s, curcumin,
and resveratrol can all help to
reduce overall inflammation
in both the gut and the
brain. Dosing can vary quite
significantly for individuals.
20 HEALTHY MAGAZINE

HEALTHY COVER STORY KIDS · FEBRUARY OCTOBER 2017 2018
21 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
Healthy
Heart Habits
Heart disease is the number one cause
of death in the United States. It knows
no age, no race, no color, no creed. It's
indiscriminate in how it affects people.
With the statistics as they are, how do you reduce
your chances of suffering from cardiovascular
disease? The answer is you do everything within your
power to ward off this deadly disease and to ensure
you get to live a long, happy life.
There are seven important behaviors you must
adapt to help reduce your risk of suffering from
heart disease. None are too time-consuming. Each
is worth the little effort you have to put in it. The
goal is small changes. They can mean the difference
between living a full, healthy, active life or suffering
unnecessarily from something that was almost
entirely preventable.
If you're ready to get a jumpstart on your heart
health or want to reverse some of the damage you
may have already inflicted, follow these seven supersimple
tips:
Get regular exercise.
That's a mantra we've all
heard before, but never
have the benefits of
moderate exercise a few
times per week ever been
so essential than when it
comes to keeping your heart strong. Regular exercise
enhances the cardiorespiratory system in your body.
It helps it to maintain its function without having to
strain itself. It increases the good cholesterol in your
system, which is the only kind of cholesterol you
want to promote in your body. It lowers triglycerides
that circulate in the blood. Exercise also helps to
reduce blood pressure and your heart rate. Yes, that
sounds like a bit of an oxymoron, but the idea here
is to increase your heart-rate to optimal levels for
you, then, decrease at a pace that isn't jarring to your
system. If your heart is always ramped up (above
the range recommended for your age, weight, and
sex), you're running the risk of taxing the heart
muscle; thus, creating an environment for major
heart damage. The goal is to aim for 150 or moderate
exercise a week. No excuses.
22 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
Eat right.
Nuts, seeds, legumes, whole grains,
fruits, vegetables, and many other
foods are considered good-for-you
foods. Read labels. Learn which foods
you should avoid. Eat five servings of
fruits and vegetables per day. Avoid
rich oils and processed foods. They
can be high in trans fats. Stop eating
fast-food.
Find ways to reduce your
blood pressure like losing
weight, moderate your alcohol
consumption, exercise.
Speak to a physician and discuss
methods to reduce your blood
pressure. There are many tips and
techniques to get things moving in
the right direction. For some, that
might mean taking up yoga. For
others, it could be Tai Chi or a dance
class. Do whatever works, if it's not
detrimental in other ways.
Eat foods that will help you reduce
your cholesterol like fatty fish, walnuts,
almonds, soybeans, and soy milk.
Serve them with your meals or as a hearthealthy
snack.
Don't smoke.
Smoking is horrible for you. Have a
conversation with your kids about the
dangers of smoking. Smoking does
irreparable damage to your body. Your heart
sustains the most damage every time you
take a puff. It narrows your arteries, puts
extra pressure on your heart and lungs,
damages every cell in your body, stains your
teeth, and countless other unpleasant issues
that should frighten anyone who thinks they
want to pick up a cigarette.
Find out what your blood sugar rate is.
Know your numbers and, if risk factors are
present, learn your child's numbers. It's better
to know where you stand, then to cross your
fingers and hope everything is okay. Ask the
doctor to run a blood test for you to check.
Maintain a
healthy weight
for your body
type.
Again, know your
numbers and do what
you can to keep your
weight under control. That doesn't always
mean a diet. It can mean eat better, exercise
more, exercise differently. Maybe instead
of increasing the cardio, try weight-training
or vice versa. Make sure your numbers are
good for you and, more importantly, make
sure they're good for your overall health as
well. You don't want to jump onboard with a
fitness routine that isn't good for you. Some
may be too difficult to try or to maintain.
Some may not work your heart muscle
enough. Maintain a healthy balance between
where your resting heart-rate is and where
your heart-rate should be while exercising.
Try not to go out of that range to ensure
your heart will continue to function properly.
The bottom line is to make
sure you do whatever you
can to maintain your child's
heart health. You never want
to hear that your child is
sick or in danger because of
something that could have
been preventable.
By Sharon Lowell
23 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
PEACE OF MIND + SOLITUDE
Do you ever wonder if peace of mind is
possible for you? Does the idea seem
mystical, like a dream that can never be
realized? For many, it sounds like a complicated
matter, yet, when implemented its simplicity is
revealed. If we release fear and let go of our selfcentered,
egocentric worries, we can embark on
a path to a strong, peaceful life.
Too often we allow the trials and tribulations of
our everyday lives to interfere with our peace of
mind. We allow depression, long-held insecurity,
spiritual uncertainty, and fear to fester and
interfere with what should be a natural process to
finding peace. Although we come into the world
as our true diving selves, we soon succumb to
societal pressures. Those impressions, however,
fleeting, play a pivotal role in stimulating your
ego, leaving our most vulnerable parts of the ego
to have to reconcile our financial stability, social
status, and our vanity, how we see ourselves in
relation to the world around us. When you allow
these ideas to inhabit your mind, your thoughts,
your life, your ego responds negatively, abolishing
your true divine identity. For this reason, daily
meditation is not only necessary to manifest a
consistent peace of mind, it's vital. Combining
the practice of daily meditation with healthy food
and exercise and promotes peace of mind.
The proper form of meditation is to sit in a lotus
position or lie on your back with palms facing
up. The act of being still, quiet, and attention to
your breathing stimulate feelings of euphoria.
Focusing on your breath brings awareness to the
power of now.
Breathe is a symbol of the constant flow of life. It
represents the here and now. Pausing to focus on
your breathing brings divine thankfulness, a sense
of serenity and peace overcoming the body and
space. Recognizing this promotes awareness of
a higher vibration. The positive energy derived
from that vibration will soon reflect your aura.
Acquiring peace of mind is more than an ideology;
it's a necessary component of living a full, happy
life and being in harmony with your true self. It is
surrendering your spiritual self to bliss.
The practice is a way of healing from the toxicity
of the world, the toxicity of emotion, the toxicity
of whatever holds you back or weighs you down
in life. It opens the mind to the possibility of what
could be. It awakens your spirit and drives out
impurities of the mind. It challenges the false
beliefs the ego has embraced. In a more practical
sense, it forces you to confront yourself. Within
this confrontation, you face the reality that you
are human just like everyone else. It confirms that
everyone faces hardships, sadness, happiness, joy,
and losses at some time in their lives. How you
respond to those pressures manifests. Practicing
daily meditation is the tool to keep the sense of
being overwhelmed or the feeling that your world
is in chaos at bay. In the words of the Emperor
of Ethiopia, crowned King of Kings, His Imperial
Majesty (H.I.M) Haile Selassie I, "It is important
that spiritual advancement must keep pace with
material advancement. When this comes to be
realized, man's journey towards higher and more
lasting values will show more marked progress,
while the evil in him recedes in the background."
By Fabienne Claude
24 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
AN HONEST
RELATIONSHIP?
We all have met
people we knew
weren’t honest. Even
if we didn’t initially
know they weren’t telling us the
truth, it probably didn’t take us very
long to figure out what we were
dealing with, but have we ever done
the hard work of finding out why it
is that some people aren’t honest?
Sure, they might be afraid of your
reaction. They live to play games.
There are plenty of surface issues
involved, but what’s beneath that
layer of superficiality?
There’s a difference between the
little white lies we tell. Although, an
argument can be made on whether
it’s worth your effort to date, or
worse, marry someone who lies
about the small things. If they lie
about something insignificant, you
can guarantee that they’ll have no
qualms lying about the important
matters. It’s a given for most people,
male or female.
Every time you allow someone to lie
to you, you’re permitting them to be
emotionally dishonest. It becomes
a habit, but if you’re not careful,
that habit will continue to grow and
grow. Soon enough, it will swell to
a level you won’t be able to control.
It could have a detrimental effect
on your relationship, your business
dealings, or whatever other part of
your life you’ve allowed this person
to be a part of.
Pathological
liars aren’t
mythological
fallacies. They’re
everywhere today. They take
exaggeration to an extreme.
It all begins nice and subtle.
You shrug it off or in some
cases find it endearing… until
the lies become insidious and
leave deep scars on your heart.
Here’s What You Need to
Know About Honesty:
There’s emotional honesty.
This means being authentic
with yourself and the people
in your life. The first rule of
life is to show self-love. That
breeds confidence. It makes
you a whole, functional
person.
Reasons Why People Lie:
• To protect themselves
• They’re afraid
you’ll abandon the
relationship
• To control you or
someone else
• To control the narrative
• To avoid being punished
or to avoid a conflict
Take any lying as a sign of
something much heavier
going on. Follow your
gut. Protect yourself by
extracting yourself from
the situation or confronting
the person head on. Don’t
let their lies control you or
your behavior. Dishonesty
is about controlling you.
It’s a response to fear. It’s
a way of deflecting from
their issues. That emotional
dishonesty stems from their
inability to trust themselves.
They think so negatively
about themselves, that they
think they have to lie to get
approval. It’s like they live
in another universe. They
have mastered the ability to
detach their lies from the
person they pretend to be.
Their dishonesty is pervasive
and unstoppable unless they
choose to deal with it. You
can’t fix them.
If you find yourself dealing
with someone who lies all
the time or even part of
the time, remove yourself
from the situation. Don’t
rationalize their behavior.
Don’t make excuses for
them. This is not the time
to show pity because you’re
just feeding into their
manipulations. Their lies will
eventually eat at you and kill
your spirit.
Cheating is a major lie.
There’s no ifs, ands, or buts
about it. It’s a relationship
killer. Why allow yourself to
be driven to anxiety? You
can make a choice and walk
away.
26 HEALTHY MAGAZINE

MIAMI, FL (February 2018) - Sunday, April 22, 2018 marks the
30th anniversary of AIDS Walk Miami at SoundScape Park
located on 500 17th Street in Miami Beach, FL.
30 years ago, the Surgeon General published the government’s first
major statement on HIV prevention; Cleve Jones created the first
panel for the AIDS Memorial Quilt; and the FDA had yet to approve
any medications for the treatment of AIDS. HIV/AIDS is now a
manageable illness, with a host of medications allowing people to
live longer, healthier lives. What hasn’t changed is that people are still
becoming diagnosed with HIV/AIDS and people living with HIV/AIDS
still need services that are funded by AIDS Walk Miami.
Jorge Bernal, Television Host of Telemundo's Suelta La Sopa was
chosen to serve as Grand Marshal. According to Bernal, "It is an
honor to serve as the Grand Marshal for the 30th Anniversary
of AIDS Walk Miami. Advances in treatment and new prevention
strategies
have now made "Getting to Zero" - zero
new infections, zero deaths, zero stigma - an
achievable goal! Getting to zero still requires
the efforts of everybody. Please join me
on April 22 at SoundScape Park in Miami
Beach and thousands of others who are
committed to getting to zero by participating
in AIDS Walk Miami. Participation is critical
to increasing awareness, fighting stigma, and
raising funds to support the most vulnerable
people living with HIV/AIDS in South Florida."
HEALTHY LIFESTYLE · FEBRUARY 2018
CARE RESOURCE
COMMEMORATES 30TH YEAR
HOSTING AIDS WALK MIAMI
30 TH
APRIL 22
2018
ANNIVERSAR Y
“AIDS Walk Miami continues to be an important fundraiser and
continues to attract thousands of participants who walk for different
reasons, but walk together for one common cause - to prevent
new infections, maximize the health outcomes of those infected,
and to end the epidemic here in South Florida. During this 30-year
anniversary, we will walk in honor and memory of those we knew,
loved, and lost to HIV. With the progress that continues to be made,
we are hopeful that sometime in our life time, God willing, there will
be a cure.” - Rick Siclari, CEO, Care Resource
The 30th Annual AIDS Walk Miami is a 5K (3.1 miles) walk-a-thon
fundraiser benefiting Care Resource and the Food-for-Life-Network.
All funds raised from AIDS Walk Miami are used in Miami-Dade
and Broward to help diverse communities in need including
case management services, housing assistance, food assistance,
counseling, prevention outreach and education, and other support
services. Care Resource also offers free, confidential HIV testing.
The Walk starts outside SoundScape Park located on 500
17th Street in Miami Beach, FL. Registration begins at 8:00am.
The walk begins promptly at 9:00am. To register online, visit
www.aidswalkmiami.org. During the post-walk ceremony,
a community health fair with a variety of activities for
families and the community is available for attendees. The
community health fair, shortly after AIDS Walk
Miami, includes pet adoptions, free wellness
screenings, HIV testing, carnival games, fun
giveaways, dozens of booths with information
about available medical and support
resources and more. Walkers are encouraged
to visit every station at the health fair.
28 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
“It is an honor to serve
as the Grand Marshal fo
the 30th Anniversary
of AIDS Walk Miami.
Advances in treatment and
new prevention strategies
have now made "Getting to
Zero" - zero new infections,
zero deaths, zero stigma - an
achievable goal! Getting to
zero still requires the efforts
of everybody."
-Jorge Bernal, AIDS Walk
Miami Grand Marshal
“While advancements
have been made
in medicine to
reduce the risk of
contraction, we are still
on our journey to end
AIDS. Working cohesively
with my friends at Care
Resource is an honor and I am
looking forward to celebrate the
progress we’re making together
as a community.”
-Daniel Patrick Ellis, AIDS Walk
Miami singer and performer
ABOUT CARE RESOURCE
Care Resource is a 501(c)(3) nonprofit
organization and a Federally
Qualified Health Center (FQHC).
The health center has seven (7)
facilities located in Midtown
Miami, Little Havana, Miami
Beach, Coconut Grove and
Fort Lauderdale, which provide
comprehensive health and
support services to address
the full health care needs of
our pediatric, adolescent and
adult populations. For more
information, please visit
www.careresource.org.
ABOUT FOOD FOR LIFE
NETWORK, INC.
Food For Life Network, Inc. is a 501[c]
(3) non-profit organization that is
dedicated to providing food and nutritional
assistance for those living with chronic illnesses
in Miami-Dade County since 1987. For more
information, please visit foodforlifenetwork.
org.
Contact: Jonathan Welsh, Marketing and
Development
Email: jwelsh@careresource.org.
Phone: 305. 576. 1234. EXT: 249
A Subsidiary of Care Resource
www.ca reresource.org
29 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · NOVEMBER 2017
CAN YOU
PREVENT ATRIAL
FIBRILLATION?
Atrial Fibrillation can lead to something far more
dangerous like a stroke or heart attack. By definition, it
is the most common type of irregular heartbeat. There
are many causes of ‘afib.’ One is advanced age. Another
is advanced age. Because it can be tied to advanced age, experts
believe they’ll see an increase in the number of people who will
suffer from this condition in the coming years. They believe almost
twelve million baby boomers may develop it.
Despite those numbers, there are ways
to reduce your risk of atrial fibrillation by
eliminating common causes that you have
control over. If you’ve already been diagnosed
with atrial fibrillation, it’s still not too late to
reduce some of the symptoms.
HERE ARE A FEW THINGS TO BE
MINDFUL OF:
MONITOR YOUR BLOOD PRESSURE.
Know what your levels are. High blood
pressure is the most common risk factor
for atrial fibrillation. If you have been
diagnosed with high blood pressure,
make sure that it is controlled to reduce
your chances of developing afib. Blood
pressure above 140/90 is considered to
be high. Prehypertension falls into the
range between 120/80 and 139/89. This
condition puts you at higher risk for
atrial fibrillation.
DO YOUR BEST TO AVOID
SUBSTANCES THAT STIMULATE
IRREGULAR HEARTBEATS.
You’ll need to avoid or limit your caffeine
intake, tea, energy drinks and coffee.
Avoid or limit alcohol. Stop smoking.
Some over the counter cough and cold
medications can act as stimulants. Be
sure to consult with your doctor or
pharmacist to make sure
the medications you’re taking are safe
for you.
WATCH YOUR
WEIGHT AND
WATCH WHAT YOU
EAT
Maintaining a healthy diet
and watching your weight can
help you to control blood pressure and
keep your cholesterol levels at a healthy
level. If either is elevated, you increase
the risk factors for atrial fibrillation.
Avoid trans fats and saturated fats. Eat
five servings of fruits and vegetables
every day. Avoid fast-foods and
processed foods. Get regular exercise.
Monitor your stress levels. If you know
they’re high, take steps to reduce your
levels.
CHECK YOUR HEART RATE
REGULARLY TO MAKE SURE WITHIN
A HEALTHY RANGE.
You don’t need to visit a doctor to check
your pulse. You can check the pulse
on your wrist. Hold your hand with the
palm facing up. Place two fingers from
the other hand below the base of your
thumb and count the beats (pulse) for
a full minute or fifteen seconds and
multiply the number of beats by four.
While resting, your heart rate should be
between 60 and 100 beats per minute.
If you notice that you’re out of range
or you notice any space between beats,
let your doctor know. If you experience
palpitations, consult your physician.
Other conditions of the heart can
cause atrial fibrillation. For instance,
diabetes, heart infections, rheumatic
heart disease, congenital heart
defects, heart valve issues can all play
a role in causing atrial fibrillation.
Work closely with your doctor to
monitor for signs and symptoms of a
problem and to learn more about your
risk factors.
A diagnosis of atrial fibrillation doesn’t have
to be in your future. Do what you can now
to prevent it from happening to you. Small
changes in your diet, in how often you
exercise, and how you deal with stress can
make all the difference in the world. Take
the necessary steps and follow your doctor’s
advice to ensure you’ll never suffer from this
issue.
By Alan Freeman
30 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
IMPORTANT
HEART
DISEASE RISK
FACTORS YOU
MIGHT MISS
MOST PEOPLE KNOW THAT HIGH-CHOLESTEROL AND
HIGH BLOOD PRESSURE PUT YOU AT A HIGHER RISK FOR
HEART DISEASE, BUT THERE ARE OTHER RISK FACTORS
YOU MAY NOT BE AWARE OF. FOR INSTANCE, THERE ARE
AUTOIMMUNE DISEASES LIKE RHEUMATOID ARTHRITIS
AND PSORIASIS THAT ARE ALSO SIGNIFICANT RISK
FACTORS FOR HEART DISEASE. IF YOU HAVE ONE OF
THESE CONDITIONS, YOU SHOULD ASK YOUR DOCTOR
TO SCREEN YOU FOR HEART DISEASE. IF FOUND EARLY,
TREATMENT AND MANAGEMENT COULD SAVE YOUR LIFE.
Doctors will tell you to watch what you eat, to make sure
you exercise regularly and will encourage you to find ways to
lower your blood pressure, but they may have never told you
about other significant risk factors that could have a large
impact on your overall health. It’s time to be proactive about
your health. With heart disease being the most prevalent
disease for both men and women in the United States, we
should do our best to know all the ins and outs, for ourselves
and those we care about.
HERE ARE SEVERAL OTHER RISK FACTORS YOU
SHOULD KEEP AN EYE ON:
YOUR MOTHER’S BMI.
Studies have shown that men whose mothers had an above
average BMI (Body Mass Index) when they were pregnant or
whose placenta was larger than the average are more likely
to suffer from heart disease later in life. The correlation
between heart disease and their mother’s BMI is due to the
fact that the baby’s heart forms while in the mother’s womb.
If the mother has an enlarged placenta, the baby’s heart is
put at a disadvantage. Men should make sure they make their
doctor’s aware of their risk factors.
POST-
TRAUMATIC STRESS
DISORDER (PTSD)
People who suffer from PTSD are
more likely to develop heart disease.
Studies have shown that people who
meet that criteria are more likely
to die within three years following
diagnosis.
THERE IS A LINK
BETWEEN DEPRESSION
AND YOUR HEART DISEASE
RISK.
The ties seem to stem from strong
family ties to people who suffer
from both. Lifestyle choices play
a major role in the risk. Smoking,
drinking, obesity, stress, and a history
of depression should be taken
into account when looking at your
potential risk factors.
RESEARCHERS
BELIEVE THAT THERE MAY
BE A LINK BETWEEN
RHEUMATOID ARTHRITIS
AND HEART DISEASE.
It appears to be due to systemic
inflammation. That inflammation
promotes plaque buildup in the
arteries. If small parts of the plaque
break loose, they can trigger strokes
and be a major risk factor for heart
disease.
MIGRAINES
ACCOMPANIED BY AN
AURA MAY BE A RISK
FACTOR FOR HEART
DISEASE.
There could be a biological
connection between migraines and
heart issues.
By Sarah Wester
32 HEALTHY MAGAZINE

Fitness
& Beauty
IMPROVE YOUR
CARDIO ROUTINE
EXERCISE TO KEEP YOUR
HEART HEALTHY
34
36
“Your body will be
around a lot longer than
that expensive handbag.
Invest in yourself.”

FITNESS & BEAUTY · FEBRUARY 2018
Are you tired of the
same old exercises? If
the answer is yes, now
would be a good time to
try a new routine.
Remember when you
couldn’t wait to get to the
gym? You’d wake up and
head out the door, eager to
jump on your favorite piece
of equipment or you’d race
to be first in line for your
group fitness class. After a
while, that eagerness turned
to ambivalence, or worse,
dread. Soon you had to
convince yourself to go. That
then affected how often you
worked out. Now you need
to find a way to get excited
about the gym or your group
fitness class or your solo inhouse
workout routines.
WE HAVE SOME IDEAS TO GET YOU
STARTED IN THE RIGHT DIRECTION.
First, you have to make heart health a
priority. The best way to make sure you’re
doing what’s right for your body, mind, and
your heart is to make sure you get adequate
cardio workouts. Don’t make it too difficult.
It’s not about how you move. It’s about how
often you move at the right speed. Cardio
should be about moving your large muscle
groups like your arms and legs. What you’re
doing when you’re running on a treadmill or
in that kickboxing class is you’re forcing blood
to go through your arteries. (That’s a good
thing.) Your heart and lungs are forced to
work harder to meet the increased demand
for oxygen in your body. Oxygen is what helps
to keep your cells in tip-top shape. It doesn’t
matter what kind of exercise you do. You just
have to move on a regular basis.
WHAT KIND OF EXERCISES ARE
THE BEST CARDIO EXERCISES
FOR YOUR HEART?
Swimming is an excellent exercise that’s
not too hard on your muscles and joints.
The motion of the water helps to calm your
nerves and lower your stress levels. The best
part? People of all ages can do it. If you don’t
have access to a pool, check with your local
gym. Chances are they offer swim lessons,
water aerobics, and some even offer hydro
biking classes that can be a lot of fun.
Get out and dance. Ten minutes of toetapping
fun is a quick and easy way to get in
a cardio workout, so turn up the music and
dance to your heart’s content. It will get the
endorphins hopping, your body moving, and
your heart rate up. It’s the perfect exercise
for anyone at any skill level. You don’t have
to dance like Fred and Ginger to reap the
benefits. Check with your local dance studios
if you’d like to take a dance class or two.
They have plenty of classes to choose from.
Grab your bike and go! Remember how
much fun you had when you’d ride your bike
around the neighborhood when you were a
kid? Well, news flash – you can experience
that fun again. Grab your bike and take a
ride around town. Have your children or
grandchildren pull their bikes out of the
garage and hit a bike trail for hours of
family fun. Biking is a great way to improve
circulation, relieve stress, and get your heart
pumping.
Join a team. There are dozens of organized
team sports for adults. Join a team or two.
Play basketball or volleyball or dig your old
bowling ball out of the attic and get started
today. The camaraderie will do you some
good and the exercise is just what your heart
needs.
By Eilleen Smith
34 HEALTHY MAGAZINE

FITNESS & BEAUTY · FEBRUARY 2018
EXERCISE
TO KEEP
YOUR HEART
HEALTHY
Experts have told us for years that we need to
exercise to stay healthy. The suggestion is at least
150 minutes of moderate exercise per week will have
a huge impact on our health and well-being. But
did you know that regular moderate exercise can also help
to improve our heart health? It also helps to minimize our
chances of developing heart disease. Exercise not only helps
to keep our bodies strong and fit, but it also helps to keep
our hearts that way as well.
WHAT ROLE DOES
EXERCISE PLAY IN
IMPROVING OUR
HEALTH?
It can reduce our risk of
dying from heart disease.
A stronger heart will reduce any symptoms
of chest discomfort that we might have. It
can reduce our risk for heart failure. It affects
our total heart and cardiovascular system
efficiency. It can make the system work
better.
HOW DOES
EXERCISE
DECREASE YOUR
RISK FOR HEART
DISEASE RISK
FACTORS?
Exercise helps you maintain a healthy weight
and decreased body fat. Those two factors
alone help to keep your heart healthy.
Exercise can reduce your risk of developing
diseases like diabetes and will help ward off
high blood pressure. It also helps improve
your cholesterol, LDL, HDL, and triglycerides
in your system. It reduces the probability of
you having to become medication dependent
for specific ailments, and it can help you to
stop smoking.
HOW DOES EXERCISE
IMPROVE YOUR
OVERALL WELL-BEING?
It can help you live a better
life by increasing your ability
to do your daily tasks without becoming
short of breath or losing energy throughout
the day. It can help to improve your posture
and make you more flexible. Studies have
shown that it can lessen your feelings of
anxiety or depression. It helps to keep your
muscles, bones, and joints healthy.
HOW DO YOU
ENSURE YOU
GET ENOUGH
EXERCISE TO
BENEFIT YOUR
HEART HEALTH?
Meet the recommended minimums for
exercise. That means you should get regular
aerobic exercise at moderate intensity at
least 3 – 4 times per week for a minimum
total of 150 minutes. Be sure to consult
your physician before starting any exercise
program.
The proper way to begin an exercise routine
is to make sure to get your heart ready for
movement. Begin with a warm-up to make
sure you’re getting an adequate range of
motion, do some stretches to improve
flexibility, and start with low-intensity
exercises like walking to slowly get your heart
rate up. Your warm-up should last for at least
five to ten minutes.
Next, you’ll have to condition for optimal
results. Gradually increase the frequency of
exercise, increase the intensity, and then,
increase the duration for which you exercise.
Taking these simple steps can help you in the
long run.
To avoid injury, the final step should be a cool
down. This will help you recover quicker and
can eliminate some of those after workout
pains that you might feel. It will allow your
blood pressure and heart rate to lower. Do
this by slowly decreasing the intensity of
whatever activity you’re doing.
By Claudia Portillo
36 HEALTHY MAGAZINE

Healthy Food
DON’T SKIP BREAKFAST
EAT A HEART-HEALTHY DIET
34
36
“Every time
you eat or
drink you are
either feeding
disease or
fighting it.”

HEALTHY FOOD · FEBRUARY 2018
DON’T SKIP
BREAKFAST
You’ve heard it all before – you must
eat breakfast to jumpstart your day,
but not all breakfasts are created
equal when it comes to your heart
health. Sure, it’s easy to grab a donut with
your Venti, but by mid-morning you’re feeling
sluggish and starving. That hunger makes you
reach for desperate measures – the vending
machine. We all know most of what you find
in there isn’t good for you. So, how do we
keep the mid-morning hunger pangs and
blood sugar level drop at bay? You do so by
starting your day with a protein-rich hearthealthy
breakfast.
NO, WE’RE NOT KIDDING.
Studies have shown that those who start
their day with a decent heart-healthy meal
fair far better throughout the day. Instead of
reaching for the sugary cereal in the morning
and increasing your chance of developing
diabetes or clogging your arteries with
processed foods, try a good-for-you meal like
a piece of whole grain (good) or sprouted
bread (much better) and a couple of slices of
cheese; Or, maybe, a handful of nuts, cheese,
with a side of zero sugar yogurts like Oikos
Zero. All of these foods are not only delicious,
but they also promote good heart health.
WHY CHOOSE PROTEIN-RICH FOOD?
Protein is an essential nutrient for your body. It works to keep your circulation running,
provides strength for your arteries and gives muscle to your heart, and helps your body to
stave off hunger. It’s essentially a morning (or all day long) magic bullet.
Instead of skipping breakfast or grabbing something at the drive-thru daily, you can take
an hour on the weekend or whenever you have free time to prep for your week’s breakfast
meals and go-to mid-morning snacks. It’s that easy. Buy your cheese and nuts in bulk and
throw them into little plastic baggies for a grab and go breakfast. Mix up a fruit and vegetablerich
smoothie for a heart healthy meal. There are plenty of options to choose from that are
far better for you.
TIPS TO HELP YOU GET YOUR DAY
STARTED WITH THE HEALTH OF
YOUR HEART IN MIND:
99
Avoid saturated fats and trans fats.
99
Skip the junk food.
99
Load up on fruits and veggies.
99
Clean out your pantry and stock it with
proteins and grains.
99
Drink fresh fruit juices.
99
Ditch the morning soda.
99
Drink green tea.
99
Avoid sugars. (Note: Sugar has 35
different names currently. Do your
research to make sure you’re not
accidentally ingesting massive amounts
of sugar.)
TAKE THE HEART-HEALTHY
BREAKFAST CHALLENGE.
Try to eat a good breakfast every morning
and watch for changes in the way you look
and feel. The changes might seem subtle,
but you’re making the right choices, you’ll
definitely have done your part to keep your
heart healthy and ward off a number of
diseases that could promote heart problems.
Give it two weeks. Keep a food diary. Make
the effort, and soon you’ll feel great.
By Vanessa Jackson
38 HEALTHY MAGAZINE

HEALTHY FOOD · FEBRUARY 2018
IT’S THAT TIME OF YEAR.
EVERYONE IS LOOKING FOR
WAYS TO IMPROVE THEIR
HEALTH AND FITNESS. YOU
PROBABLY ALREADY KNOW
WHAT FOODS TO AVOID
OR MINIMIZE AT BEST, YOU
MIGHT NOT HAVE THE
KNOWLEDGE YOU NEED TO
EAT A COMPLETELY HEART-
HEALTHY DIET.
Changing the foods you eats
and changing habits is hard
work. It takes time to figure
out what you should eat,
how much you should eat,
and what’s the best time to
eat those meals. On top of
those factors, there’s a cost
factor and having the time to
prepare the meals you plan
to eat. We get it. You think
you can’t possibly squeeze
another minute of work into
your busy schedules. But the
question is, how much is a
healthy heart worth to you?
The answer should be simple.
Of course, you want to take
steps to take care of your
heart. Who wouldn’t?
So, where should you begin?
We have a few ideas to get
you started. If you’re ready
to get your unhealthy eating
under control and make
necessary tweaks to make
yourself look and feel better,
these tips will show you how:
Portion control is king. Forget the
mindless eating. Pay attention to what
you’re eating. Just doing that will help
to keep your food consumption to a
minimum. Don’t overload your plate. You don’t need
it. Yes, we know you love it, but is it good for you?
Instead use a small plate or bowl. Fill your plate or
bowl with larger portions of low-calorie foods that
are nutrient-rich like fruits and vegetables. Spoon
smaller portions of the high-calorie or high-sodium
foods like rice, noodles, processed foods or fastfood
portions onto your plate or bowl. Making those
simple changes can have a positive outcome on your
waistline.
Know how much food you’re eating. Look up what a
normal serving size should be and only eat that. Your
proteins should fit in the palm of your hand with
room to spare. Pasta or rice should be about the
size of a hockey puck. Your meats shouldn’t be any
thicker than a deck of playing cards. For some foods,
you may need to use measuring cups. That’s okay.
It’s worth the extra two seconds it takes to check the
amount.
Load up on more fruits and vegetables.
They’re good sources of essential
vitamins and minerals. They also tend
to be low in calories and sugars and
rich in dietary fiber. Eating them may help prevent
cardiovascular disease. They will also help your body
stave off hunger and lower your cravings for high-fat
foods.
By Julianna Lowe
To make it easier for yourself, keep freshly washed
and cut fruits and veggies in your refrigerator. Keep
a bowl of fresh fruit on your dining room table.
When meal planning, think about making dishes that
include lots of fruits and veggies.
There are some fruits and veggies you should limit,
though. Coconut, breaded or fried vegetables, fruit
packed in heavy syrup, vegetables that are in heavy
creams, and anything with added sugar should be
avoided.
• Eat Whole Grains. They’re good sources of
fiber and heart-healthy nutrients. They help to
regulate blood pressure and promote heart
health. Avoid the white, refined flour products,
muffins, white bread, biscuits, cakes, pies,
doughnuts, frozen processed foods, corn bread.
• Avoid unhealthy fats. Limited your intake
of saturated and trans fats will help reduce
your blood cholesterol and lower your risk of
coronary artery disease.
• Eat lean meat, poultry and fish, low-fat dairy, and
eggs (avoid the yolk). Always choose the lower
fat options over whole milks and heavy creams.
• Reduce your sodium consumption. Read the
labels.
• Don’t overindulge.
• Give yourself a break every once in a while. An
occasional snack is fine, but don’t make it a
habit.
Heart-healthy eating doesn’t have to be hard. With a
little planning, you can do what’s right for your heart.
40 HEALTHY MAGAZINE

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FUFI_HeathMag_final.pdf 1 9/1/17 1:27 PM
M
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CM
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CY
CMY
K

HEALTHY KIDS · FEBRUARY 2018
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 vegetariann non GMOo vegan gluten free
EARTH
LUNCH, DINNER
AND DRINKS
5831 Sunset Drive
Miami, FL 33143
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
Miami, FL 33126
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.
Miami, FL 33173
305.274.9363
MIAMI SQUEEZE
PIZZA, SANDWICHES,
SMOOTHIES & JUICES
18315 W Dixie Hwy.
Miami, FL 33160
305.935.9544
SMALL TEA CO
TEA, SALADS,
WRAPS & MORE
205 Aragon Ave,
Coral Gables, FL 33134
786.401.7189
EVOS
BURGERS, WRAPS
& SALADS
9537 S Dixie Hwy.
Pinecrest, FL 33156
305.740.3433
BEEHIVE
JUICE BAR
& SMOOTHIES
6490 Bird Road
Miami, FL 33155
305.663.1300
VEGAN & JUICE
JUICE BAR & SMOOTHIES,
VEGAN & VEGETARIAN
115 SW 107 Ave.
Miami, FL 33174
305.220.3430
THE JUICERY BAR
SIGNATURE JUICES, SPECIALTY
SHOTS, ACAI BOWLS
635 Brickell Key Dr
Miami, FL 33131
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
Miami, FL 33172
305.499.3304
SMOOTHIE SPOT
SALAD, VEGAN, JUICE
BAR & SMOOTHIES
15708 SW 72nd St.
Miami, FL 33193
305.387.9888
FUFI EMPANADAS
ARTISAN EMPANADAS
4600 ne 2nd ave,
Design District
Miami, Florida 33137
305.576.7444
WWW.HEALTHYPLACESTOEAT.COM
42 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
The Curl Experts Team
OUIDAD SALON BY CHADWICK AND IGOR
Igor Araujo
Lead Colorist and Educator
Chadwick Pendley
Co-owner and Master Artistic Educator
Amanda Craighead
Stylist
Krisitine Bunce
Lead Colorist and Director of
Education of TruStar Salon Services
Caroline da Silva
Colorist
3530 N. Federal HWY Fort Lauderdale, FL. 33308 • 954.613.0405
chadwickandigor.com
43 HEALTHY MAGAZINE