Healthy SoFlo Issue 49 - Menprovement: A Hub Design to Improve Men's Lives

#EXPRESSNEVERSUPPRESS

The Curl Experts 

BY CHADWICK & IGOR 

WHAT MAKES OUIDAD SALON UNIQUE? 

Chadwick: We know and understand curls. We have put a great deal of time and effort 

into working with all types of curls and have developed techniques that offer solutions 

to the challenges of naturally curly hair. Our salon is a haven for those who are blessed 

with naturally curly hair. After just one visit it becomes obvious that we are addressing 

the needs of curls and then bringing them to life. Because we address four curl types 

we can customize services that offer solutions to even the trickiest head of curls where 

sometimes 3 or 4 curl types live together on one head of hair. 

What will a client experience at the salon on a typical visit? Most individuals with 

curly hair are either nervous or have anxiety about visiting a salon. We want to give 

them a place where they can be heard and understood. A thorough consultation will 

be rendered and a plan created so that a beautiful head of curls is the destination. Our 

guests will recieve luxurious shampooing and conditions treatments specially formulated 

for their unique head of curls. You will receive a prescriptive at home regime and be 

taught how to properly care for and maintain your look. We want our clients to be 

empowered when it comes to her curls. 

WHAT ARE TWO WAYS A GIRL CAN CHANGE UP HER CURLS 

Chadwick: Currently one of the hottest coloring techniques we offer is Color Melting. 

This technique seamlessly blends multiple tones together on a head of curls creating 

a melting effect that is stunning. Not ready to shampoo yet? Let us teach you how to 

build out your look and keep going about your day with out having to shampoo and 

start over. We also offer styling techniques that help to elongate curls. 

Visit us at chadwickandigor.com and on Facebook 

for updates on the salon grand opening. 

Chadwick Pendley 

is a Master Artistic 

Educator of Ouidad. 

He is a recognized 

expert in the art of 

creating beautiful hair. 

His innate approach 

to hairstyling is 

solidly rooted in his precision cutting 

expertise and rich knowledge of state-ofthe 

art styling skills for all types of hair. He 

constantly pushes the boundaries of his art. 

Born in Brazil, Igor 

Araujo brings the 

passion, energy and 

zest for life of that 

cultural region to his 

work. Igor gravitated 

toward hair coloring 

from an early age. He 

is both a Ouidad Certified Stylist, highly 

knowledgeable about the sculpture of curly 

hair, and a Goldwell Technical Artist, always 

raising the bar of his color skills for the 

world’s premier maker of color products. 

3530 N. Federal HWY Fort Lauderdale, FL. 33308 • 954.613.0405

PUBLISHER 

Mauricio Portillo 

EDITOR IN CHIEF 

Claudia Portillo 

MARKETING DIRECTOR 

Arnaldo Del Valle 

"Being 

healthy and 

fit is not longer 

a fad or a trend 

it's a Lifestyle." 

COPY EDITOR 

Lora Incardona 

ASSISTANT COPY EDITOR 

Andres Portillo 

WEBSITE DIRECTOR 

Maria Alejandra Wehdeking 

ART AND DESIGN 

Carolina Pedraza 

PHOTOGRAPHY 

Kiko Ricote 

SOCIAL MEDIA DIRECTOR 

Maria Alejandra Wehdeking 

CONTRIBUTING WRITERS 

Dr. Brittany Martinez 

Leon Hirzel, MD 

Meg Meeker, MD 

Joaquin N Diego, MD, FCCP, FACC 

Steve Stanley 

Rubel Shelly 


Cassandra Bullocks 

Marcel Vargas 

David Porter 

Lauren Kasis 

Sterling Greer 

Alex Eriksson 

Pablo Liberato 

Judy Elbaum 


Editor in Chief 

We're just mere weeks away from the official start of Summer, and I can't tell you how excited I am for 

the season to bloom. From coast to coast, families everywhere are stockpiling fireworks, buying brand 

new outdoor furniture, and honing their barbecue skills to prepare for the many block parties, family 

reunions, high school or college graduations, and the countless wedding parties that fill our Summer 

days and nights. From the seemingly endless summer festivities to the family barbecues and picnics 

in the park, to days spent at the beach or the pool, and family road trips, the season is full of my most 

favorite things: family, celebrations, and a sort of mid-year renewal for all, young and old. 

As we think about spending quality time with our family and friends, let's take some time to celebrate 

the wonderful men in our lives. Whether they're our sons, our fathers, our husbands, or any special guy 

in our life. This month we're going to take some time to gush about men and issues that are pertinent 

to their health, their minds, and all the great joys they bring to our lives. 

What you'll find inside this edition is stories focusing on men's health, their roles in our children's' lives, 

what they can do or wear to make them shine, and even a couple of articles to help them look and feel 

their best for a very long time. So, gather the men you love and let's get ready to celebrate all of them 

and all the great memories they helped us create, all the accomplishments they've made in their lives. 

More importantly, discuss topics that are meaningful to them and help them become the best versions 

of themselves and enjoy some much-needed quality time with the ones they love. 

So, before you light those grills or roll out the fireworks, take a few moments to thank the men in your 

lives for all the laughs, great memories, irreplaceable anecdotes they've shared, and years/hours/days full 

of long-lasting memories for all. Without further ado, let's begin our month long celebration and thank 

each and every man, young and old, who has made an impact in our lives and who we hope to continue 

to build lasting memories with for a very long time. 

Happy Father's Day to dads everywhere! 

cportillo@healthymagazine.com 

/HEALTHYMAGAZINE 

@HEALTHYVALLEY 

/HEALTHYMAGAZINEONLINE 

/ HEALTHYMAG08 

contact@healthymagazine.com | ph. 305-395-4554 | www.healthymagazine.com 

Healthy Magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material 

in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Healthy 

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ISSUE 49 

EDITORIAL CONTENT 

FITNESS & BEAUTY 

CHEST HAIR: THE 

PROS AND CONS 

26 

THE ABC’S OF SKINCARE & 

GROOMING: EVERYTHING THAT 

YOU NEED TO KNOW ABOUT 

SKINCARE 

28 

THE SCIENCE OF FAT LOSS: 

OPTIMISING YOUR HORMONES 

30 

CHANGING LIVES ONE 

SMILE AT A TIME 

32 

5 REASONS WHY YOU HAVE NO 

ENERGY WHEN WORKING OUT 

34 

HEALTHY KIDS 

HEALTHY FOOD 

HOW TO INSPIRE A DESIRE 

OF FITNESS IN YOUR KIDS 

5 REASONS MEN ARE 

BETTER PARENTS 

STEPPING UP TO FATHERHOOD 

8 

10 

12 

WHAT TO EAT TO MAINTAIN GREAT 

BODY COMPOSITION 

URBAN BEEF MANUAL BEEF 

CUT A LA CARTE 

PASTA PRIMAVERA 

36 

38 

40 

DAD: YOU ARE YOUR CHILD’S HERO 

14 

HEALTHY BODY, 

MIND & SOUL 

PLAY LONG & HARD WITH 

UROWAVE: THE NEW VIAGRA 

ALTERNATIVE 

16 

SIGNS AND SYMPTOMS 

OF ATRIAL FIBRILLATION 

18 

MENPROVEMENT, A HUB DESIGN 

TO IMPROVE MEN'S LIVES. 

20 

AGING AND LOW TESTOSTERONE: 

TIME TO INTERVENE! 

22 

WHY YOUNGER MEN 

NOW NEED TO WORRY 

ABOUT STROKES 

24 

contact@healthymagazine.com 

ph. 305-395-4554 | www.healthymagazine.com

HEALTHY KIDS · JUNE 2017 

SO, HOW DO 

YOU GO FROM 

SITTING EIGHT 

HOURS AT A 

DESK AT SCHOOL 

TO BECOMING 

PHYSICALLY 

ACTIVE? 

The process is really quite 

simple: you move. For 

starters, set a timer or some 

sort of reminder to yourself 

and your children to get up 

and move, stretch, go for a 

walk, or march in place for as 

little as five or ten minutes 

after you've spent some time 

sitting. Little bursts of energy 

can have great impact. At 

first, it might seem silly, but 

in time, their bodies will get 

used to it. Soon, they might 

be surprised to discover 

that they have more energy 

and are looking forward to 

exercising again. 

HOW TO INSPIRE A 

DESIRE OF FITNESS 

IN YOUR KIDS 

We all know that being active is crucial to our overall 

well-being. We've heard medical professionals 

advising this for years, but if you're like most 

people, life may have gotten in the way. We're told 

to lead by example, but how do we do that if we lack the motivation 

ourselves? 

The truth is the key to being active is starting when you're young. 

It's become far too easy in a device-addicted world to forgo physical 

activity and replace it with online games or social media or any of 

the other countless apps, games, and streaming services that can eat 

up a large chunk of our time. But the reality is all that time wasted 

is detrimental to our health. We've become a sedentary society. 

Our inactivity teaches our children that it's okay to sit around for 

countless hours and do nothing of any significance. 

Learning to instill a love of fitness begins with mindset. You must 

be one hundred percent focused on teaching your children the 

best practices. Oftentimes we let our busy schedules dictate our 

lives, become overwhelmed by the latest exercise craze or what 

everyone else is doing, and numbed by the never-ending ads telling 

us you "must" do this or "have to" do that. We need to learn to 

ignore the fluff and remember why we need to exercise as a family. 

It's not about cute outfits or keeping up with unrealistic societal 

expectations. It's about what our bodies need to grow and thrive. 

What will make you feel good about yourself? If that means, a short 

ten-minute nightly walk, then, fantastic. Allowing themselves to do 

things your way and in their time, will set them free in that they will 

find their rhythm and find a routine that works for them. 

Don't let the disconnect between the mind and the body continue to 

fester. As mentioned, change the focus, and their bodies will follow. 

Make it fun. Make it light. But most importantly, make it something 

you and your children look forward to. No one wants another chore 

on their to-do lists. Get healthy while enjoying some quality family 

time together. 

By Steve Stanley 

8 HEALTHY MAGAZINE

Healthy Kids 

HOW TO INSPIRE A DESIRE 

OF FITNESS IN YOUR KIDS 

5 REASONS MEN ARE 

BETTER PARENTS 

STEPPING UP TO FATHERHOOD 

DAD: YOU ARE 

YOUR CHILD’S HERO 

8 

10 

12 

14 

"Children 

are likely 

to live up to 

what you 

believe of 

them." 

— Lady Bird Johnson

5 REASONS 

MEN ARE 

BETTER 

PARENTS 

Dads are awesome. Not every dad, but men 

generally bring a different vibe to a kid's 

childhood that I sometimes really envy. 

There are aspects of my husband's parenting that I 

just can't mimic; it's his, he's the dad, and he rocks. 

I stay home with our four young kids and Brian 

works the 8-5. Our separate lives make for some 

interesting discussions at the end of the day- we 

always have such different stories to tell as he's all 

out there and I'm all at home in sweat pants wiping 

butts. Our traditional setup also brings a certain 

dynamic to our parenthood, and every once in 

awhile I'm floored by what an awesome dad Brian 

is. I see these things in other dads a lot of the time 

too, and hey, if we can sing the praises of our men, 

we should! 

I know that my husband is a certain personality 

type, he has a certain love language, he's his own 

person, plus he's a total gem, so I can't generalize 

too much, but just roll with my points. My purpose 

in this post is to inspire you to see the positives 

about your hubby and switch into gratitude mode 

for the different dynamic he brings into your 

family. A thankful heart is everything. 

THEY KNOW HOW TO GET DOWN 

01 AND HAVE FUN WITH THE KIDS. 

More often than not, Brian's after-dinner time 

is spent on the ground with four tiny humans 

crawling all over him, accidentally kicking him in 

the junk. He just takes the hit, breathes deep and 

keeps on playing. He'll get a big blanket over him 

and crawl around growling. The kids call this "the 

rock monster game," and they never laugh harder 

than when they're playing this with their dad. He's 

the one who does all the funny talk about poop 

and butt cracks and silly things that little kids find 

absolutely hilarious. Brian knows how to make 

them laugh, and his to-do list rarely gets in the 

way of sitting on the floor and engaging in his kids' 

happiness. 

THEY HAVE AERIAL VISION AND 

02 LOGIC IN A CRISIS. 

A few weeks ago I had a meltdown. It seemed 

there was always a big mess to clean up 

somewhere in the house and nothing was flowing. 

I felt like I had no help at all, and I couldn't keep 

up with anything, plus I had just added in working 

several hours a day on growing my blog into a 

second income and had no balance. My meltdown 

occurred near the end of the day right when Brian 

walked through the door. He stood in the living 

room just listening to my rant, and after it was 

done, he was quiet. A few minutes later he called 

the kids downstairs and gave them a talk about 

chores. 


After about ten minutes he had them cleaning the 

whole upstairs, and He'd set up a daily list for them 

to accomplish before they even come down for 

breakfast in the mornings. They have actually done 

what he said most mornings since that day. Why? 

Because when Brian speaks to the kids about 

something, it's serious and he means business; 

they know that. Also because I am always talking 

to them and I admit, lecturing them, so when Dad 

says something it sounds new and tends to stick. 

Brian comes into a crisis like a helicopter, with a 

bird's eye view, scans the situation with his logic 

and can come up with a practical and effective 

solution, all while remaining totally calm while I'm 

a tired basket case. I need that because sometimes 

I'm so caught up in the chaos that I can't see the 

obvious solution. 

THEY DON'T "LOSE IT." 

03LIKE WE DO. 

This one sort of goes with number two, and 

it's probably specific to men like my husband 

rather than all men, but so worth mentioning. I 

am temperamental, and that is my biggest issueanger. 

I can take so much, and then I fly off the 

handle and just lose it. Brian really doesn't do this. 

He is calm, collected, and reasonable basically all 

the time. He's my Mr. Steady, and I am so thankful 

my kids have him as the other parent for some 

balance to my crazy. 

THEY LET THE KIDS USE THEM 

04 AS JUNGLE GYMS, AND AREN'T 

SICK OF BEING TOUCHED AT THE END 

OF THE DAY. 

I don't know why but kids always want to get 

physical energy out between the hours of 5 & 7 

PM, even if we spent the whole day at the park. 

The problem is by this time of day; I am done. I 

have been pulled on, tapped a thousand times, my 

ears are talked off, my patience is worn thin, and 

everybody better back off. Brian walks in the door 

and is usually still fresh, at least when it comes 

to the kids. He hasn't been dealing with them all 

day, and he missed them, so he's ready to wrestle 

and play and let them be loud. This is my favorite 

hubby feature because it allows me to pour a 

glass of wine and cook in peace, usually with 

headphones in. Heaven. 

ALLIE CASAZZA is The 

Purposeful Housewife. She 

is all about helping you 

purge the clutter that's 

clogging your joy, rediscover 

the purpose in your days, 

and live with intention. 

Learn more about Allie @ 

thepurposefulhousewife. 

05 

THEY SHOW THEIR KIDS THAT 

THEY LOVE THEIR MOM. 

Again, I know not all husbands are like mine, but 

this is a big one. Brian loves physical touch, and 

he's very affectionate; I am naturally the opposite 

in both ways. At the end of the day, the last 

thing I'm thinking about is showing our kids how 

much we love each other [something that kids 

desperately need to see], but Brian takes care 

of that for me. He is always running his fingers 

through my hair, looking into my eyes, rubbing 

my back, reaching for my hand, kissing me, or 

gesturing for me to snuggle into him on the 

couch. The kids see that, and I love it. They are 

seeing what a good man looks like. 

10 HEALTHY MAGAZINE


STEPPING UP TO 

FATHERHOOD 

Yesterday was Father's Day. 

And I suspect that several of 

you either heard or read some 

meaningful things about the 

importance of being a father. If you are a 

father, I hope that you got some affirmation 

and affection from children in whom you 

have invested much love and nurturing. I 

hope you felt it appropriate to affirm your 

father—and found a way to do so. To be a 

father is a high spiritual calling. 

One day doesn't do justice to good fathers. 

One day certainly isn't enough for making an 

effort to be one. And that brings me to my 

point. 

There is a wondrous transparency in our 

nation's president about fatherhood. Barack 

Obama had precious little time, presence 

or influence from his father. "I don't want to 

be the kind of father I had," he is quoted as 

having said to a friend. 

The president's 

father left a 

family in Kenya 

to come to 

the United 

States for 

his education. Once here, he started a 

second family—only to leave his wife 

and two-year-old Barack Jr. to return to 

Africa with another woman. While the boy 

left behind with his mother was bright, 

received an excellent education and was 

driven to achieve, the man at the end of the 

process goes to great lengths to affirm the 

importance of men who are sperm donors 

becoming real fathers to their children. 

“ 

Father's, don't exasperate your 

children by coming down hard 

on them. Take them by the hand 

and lead them in the way of the 

Master" (Ephesians 6:4 MSG). 

On Father's Day 2008, the man who was 

running for President of the United States 

said this about fatherhood: "Any fool can 

have a child. That doesn't make you a father. 

It's the courage to raise a child that makes 

you a father." 

For this year, the now-president added this: 

"We need to step out of our own heads and 

tune in. We need to turn off the television 

and start talking with our kids, and listening 

to them and understanding what's going on 

in their lives." 

I will leave the psychologists to speculate 

about the connection between one man's 

lack of connection to his own father and 

his present emphasis on the importance 

of being one. And this essay certainly 

isn't a Democratic or Republican take on 

his statements for the sake of partisan 

posturing. It is nothing more nor less than 

delight in hearing one prominent male 

leader of our world say something bold 

and positive about the role too many men 

appear to disdain. 

Hard work is a good thing. Earning a 

living is honorable. Achieving success and 

recognition in a field cannot be wrong. But 

none of these things on which so many men 

have expended their energies are nearly as 

valuable or satisfying as the nurturing of a 

child to be a confident and functional man 

or woman—and to reap the dividend of 

love that comes back from that well-formed 

adult soul. 

By Rubel Shelly 

12 HEALTHY MAGAZINE


DAD: YOU ARE 

YOUR CHILD’S 

HERO 

Championing the 

relationship between 

father and child has 

always been close to my heart. 

Throughout my many years of 

private practice, I've spoken with 

thousands of children and teens 

– and one of the things I love 

talking with them about is the 

relationship they have with their 

parents, and more specifically, 

with their father. A lot of good 

and bad habits that I've seen in 

kids can be linked in some way to 

their interactions with their dad. 

A LOT OF GOOD 

AND BAD HABITS 

IN KIDS CAN BE 

LINKED IN SOME 

WAY TO THEIR 

INTERACTIONS 

WITH THEIR DAD. 

Is dad fully engaged, supportive 

and strong? Research shows, 

if this is the case, the child or 

teen has a healthier emotional, 

physical and spiritual life. These 

kids are less likely to do poorly 

in school, be involved in risky 

behavior as adolescents and girls 

especially are less likely to be 

sexually active from a young age. 

Is dad distant, cold, abrasive 

or just absent? These kids are 

more likely to grow up with an 

unbalanced emotional life and 

struggle in the areas I just listed. 

Now I want to be clear and point 

out that this is not a dig in any 

way at single moms – you are 

amazing at raising your child, and 

just because a father isn't active 

in your child's life does not mean 

that they will definitely struggle 

in these areas. At the same time, 

that doesn't remove the need 

for strong male influence in your 

child's life, which I talk about 

often. I'm telling you this to make 

a very important point: children 

need their fathers. More importantly, 

children WANT their fathers. Children 

see you, their father, as their HERO. 

Let me put it another way: 

Fathers need to see themselves the 

way their children see them. You 

are, whether you know it or not, the 

center of their world, the hub of the 

wheel that is your family, the hero they 

depend on. If you're not there or not 

engaged, they suffer. 

That is a lot of weight and 

responsibility on a father. But I want 

you to know that you, Dad, are hardwired 

to be exactly what your children 

need. They already see you as the 

strongest, bravest, most incredible 

man in their world. They believe that 

nothing is impossible for you and that 

you would conquer all evil to protect 

them and your family. Your children 

have already given you this role! 

You just have to step up to the plate 

and be the very best father that you 

believe you should be. 

Children need their fathers. More 

importantly, children WANT their 

fathers. 

Do you want to know a secret about 

your kids? They aren't expecting 

perfection. Kids are full of grace for 

their parents, and even if you make a 

mistake; if you apologize and say you 

were wrong – they will still hold you in 

that special place in their hearts. They 

will still see you as their ultimate hero. 

DAD, WHETHER 

YOU KNOW IT OR 

NOT, YOU ARE 

THE CENTER 

OF YOUR KIDS' 

WORLD. 

So how do you uphold that title, dad? 

If you're worried about messing it 

up, that tells me that you are already 

deeply invested in making a lasting, 

positive relationship with your child. 

This is GOOD news. Here are a couple 

tips to get you started (I elaborate on 

each of these in my book): 

1. BE THERE. 

That's it. Really. Nothing makes more 

of an impression on children than 

when their father shows up and is 

intentional in spending time with 

them. Merely showing your son or 

daughter that you want to spend 

time with them will make a lasting 

impression. Pro-Tip: These specific 

times spent with your kids should 

not be about smoothing things 

over, talking through problems or 

arguing. These times should be fun, 

light and enjoyable. Show your kids 

that you love being with them. And 

don't fall into the trap of giving your 

kids everything but YOU. Everyday, 

choose to give your children the gift 

of presence. 

2. LEAD, DON'T COACH. 

What's the difference, you ask? 

Where coaches simply teach skills and 

encourage their execution, leaders 

are meant to bring vision and moral 

leadership. Your instruction and 

example are the compasses for your 

child as they grow up. If you show 

them how to love well, respect others, 

persevere in hard times and stick to 

the truth no matter what, you are 

setting your child up for success in life. 

Live each day remembering that your 

child is watching your choices and 

reactions. Be the leader they believe 

you to be. 

Fathers, be encouraged. It is NEVER 

too late to start showing up for your 

kids. Whether you are brand new at 

this dad business or you're several 

years in, you can always implement 

change and improvement in your 

relationships with your kids. They have 

adored you since day one and they 

believe in you a lot more than you 

believe in yourself. 

DADS, IT IS NEVER 

TOO LATE TO START 

SHOWING UP FOR 

YOUR KIDS. 

By Meg Meeker, MD 

14 HEALTHY MAGAZINE

Healthy 

Lifestyle 

PLAY LONG & HARD 

WITH UROWAVE: THE 

NEW VIAGRA ALTERNATIVE 

SIGNS AND SYMPTOMS 

OF ATRIAL FIBRILLATION 

MENPROVEMENT, A HUB 

DESIGN TO IMPROVE 

MEN'S LIVES. 

AGING AND LOW 

TESTOSTERONE: TIME TO 

INTERVENE! 

WHY YOUNGER MEN 

NOW NEED TO WORRY 

ABOUT STROKES 

16 

18 

20 

22 

24 

"You have to push 

past your perceived 

limits, push past 

that point you 

thought was as far 

as you can go.” 

- Drew Brees

HEALTHY LIFESTYLE · JUNE 2017 

PLAY LONG & 

HARD WITH 

UROWAVE: 

The New Viagra 

Alternative 

It's been called the new Viagra, and better yet, a cure 

for ED. It's UroWave, and it has been nothing short 

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sexual performance between the ages of 35-65. Did 

you know that at least 1 in 4 men over 35 have a decline in 

erections or issues with ED? This therapy can even help men 

prevent and reverse erectile dysfunction and a condition 

called Peyronie's Disease, where plaques form inside the 

penis and causes curved and painful erections. There are 

actually over 40 clinical studies on the therapy showing 

significant improvement, and in many cases, reversal of ED. 

No doubt this is an exciting time in Men's Sexual Health! 

Drug and Surgery FREE 

Non-invasive 

Works when pills fail 

Long Lasting Results 

Enhances Erections 

Increases Sensation 

Improves Sexual Performance 

Prevents and Treat ED 

WHAT IS 

UROWAVE 

AND HOW 

DOES IT 

WORK? 

The technical 

term for this 

type of therapy is 

"extracorporeal 

shock wave therapy," or ESWT. Although the word ‘shock' can sound 

scary, ESWT is pain-free and uses mild pulsating sound waves to wake 

up existing blood vessels and nerves, while stimulating the growth 

of new ones in the penis without the use of any medications. The 

increased blood flow results in stronger and longer lasting erections. 

Unlike the erection enhancing medications like Viagra and Cialis whose 

effects are time-limited, ESWT works at the source of the problem, 

enabling men to increase spontaneous on-demand erections naturally. 

The therapy has also been successful in making these medications 

work better in those who no longer respond to them. 

ABOUT MADE MEN MEDICINE 

We are a specialized Integrative Men's Health Clinic in Miami, 

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Let us help you perform 

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16 HEALTHY MAGAZINE


SIGNS AND SYMPTOMS OF 

ATRIAL FIBRILLATION 

It's a commonplace for people to say 

they’re experiencing heart palpitations 

or discuss being out of breath. They’re 

common phrases used in everyday 

conversation, but some people when 

they experience symptoms like those, the 

experience can be incredibly jaw-dropping, if 

not extremely frightening. 

By definition, 

Atrial Fibrillation is 

defined as an irregular, 

often rapid heart rate that 

commonly causes poor blood 

flow and requires immediate 

medical attention when signs or 

symptoms present themselves. 

The problem is, this condition 

may not have any outward 

symptoms at all. 

However, when symptoms do appear they 

can include anything from heart palpitations 

(feeling like your heart is beating too hard 

or too fast or might be skipping a beat or 

fluttering), shortness of breath, tightening in 

the chest, and/or fatigue. The more extreme 

pain is typically concentrated in the chest 

area, but can also include dizziness, an 

inability to exercise, a dull pallor (change in 

skin color), weakness, lightheadedness, and 

confusion. 

The most common or well-known symptom 

of Atrial Fibrillation is a fluttering (quivering) 

heartbeat. This is due to a misfiring of 

electrical impulses in the atria (the top 

chambers of the heart). When the heart 

quivers, that’s what’s commonly known as 

fibrillating. When those symptoms occur, 

most often they are accompanied by other 

symptoms. In any combination, the various 

symptoms together can require urgent 

medical care. 

Atrial fibrillation may only happen 

occasionally with symptoms that come 

and go, and ultimately, stop on their own. 

Because they stop on their own, people often 

choose to ignore the seriousness of the 

issue. That makes it even more dangerous. 

The prevalence of this condition has grown 

greatly over the last several decades. 

Approximately 11% of people over the age of 

eighty are affected by Atrial fibrillation. It is 

far more common in adults as they age. 

In additional to the risks presented by 

the aging population, the ability of the 

symptoms to be masked makes it more 

difficult to diagnose and, in many cases, 

goes undiagnosed until they’ve had another 

health scare like strokes, heart failure, 

diabetes, hypertension, and blood clots. 

But despite the large percentage of older 

people who suffer from Atrial Fibrillation, 

teens and young adults can also suffer from 

symptoms. As with older adults, it can be 

single experiences or isolated events or won’t 

be diagnosed until there have been repeated 

episodes or until they’ve been diagnosed 

with other conditions. Unlike older adults, it 

is very rare to be diagnosed during routine 

checkups or yearly physical exams. Younger 

patients are almost exclusively asymptomatic. 

If you’re experiencing 

any symptoms, including 

chest pain, a feeling of 

a very rapid heart rate 

(greater than 100 beats 

per minute), or any of the 

above-mentioned signs 

and symptoms, speak to 

your doctor. 

The only way to confirm whether what you’re 

experiencing is actual Atrial Fibrillation, is to 

visit your doctor as it can only be diagnosed 

via an electrocardiogram or other diagnostic 

cardiac rythm monitoring tests. 

By Joaquin N Diego, 

MD, FCCP, FACC 

18 HEALTHY MAGAZINE

COVER STORY · JUNE 2017 

MENPROVEMENT, 

A Hub Design to 

Improve Men's Lives. 

Building 

a better 

man might 

sound like every woman's dream 

job, but for an innovative and highly 

intuitive entrepreneur, the seemingly 

divine out-of-this-world concept 

became his calling. From a simple 

yet highly marketable idea was born 

Menprovement. The brainchild 

behind the popular self-development 

website aimed solely at men was 

Sean Russell. 

In 2013, he founded the site with 

the intention of creating a hub for 

men of all ages, nationalities, and 

socio-economic status to converge 

to find information that spoke to 

them on their level and helped them 

to improve their lives, and hopefully, 

improve their relationships. Anything 

from dating advice to fashion advice, 

diet and exercise tips, to anything 

and everything in between and 

beyond that appeals to men and 

their issues, problems, or areas of 

interest that speak to them and 

where they are in life or where 

they want to be in life is thoroughly 

evaluated, discussed, and vetted 

by experts and laymen alike. That 

information is shared via their 

community, and their concepts have 

been incorporated into countless 

lives for the betterment of all who 

follow the advice, practices, or 

techniques. While not strictly a 

health website, it is a place where 

men can come together to find ways 

to improve their health and wellness, 

while also learning new ways of 

thinking or doing any number of 

things from how to properly ask a 

woman out on a date, to how not to 

leave a bad impression, to what kind 

of exercises to do to increase your 

stamina, and so much more. 

Since its first "print," it has quickly 

transformed into a one-stop shop 

for highly reliable and relatable 

information that its growing 

readership and devoted fans can 

turn to when they have a question 

or are looking for new ways of 

doing things. Since its inception, 

it has become far more than just 

an information sharing site. It has 

morphed into an ever-growing 

community with legions of fans 

eagerly following them every step of 

the way. 

As the world becomes more 

connected via multiple social 

media channels and mediums, Sean 

and Menprovement's CEO, Artur 

Kot has taken their messages of 

empowerment and positive change 

to the "airwaves." In addition to their 

website, they now host a podcast 

where they showcase even more 

expertise and knowledge. You can 

find the podcast episodes here: 

http://www.menprovement.com/ 

category/podcasts/ There, you'll 

find the same great information 

Menprovement is known for with 

the added benefit of hearing directly 

from the experts themselves. This 

interactive platform allows for 

questions from their listeners in 

real-time. It has proven to be a great 

way to continue to get their message 

out to the masses via a medium 

that their fans are comfortable with, 

minus the hassles. 

20 HEALTHY MAGAZINE

COVER STORY · JUNE 2017 

Like their 

website, their academy has 

grown exponentially, now boasting 

hundreds of eager to learn members. 

The Menprovement Academy per its 

website is "an all-inclusive training 

community for men who want to reach 

their highest potential and live exceptional 

lives." http://www.menprovementacademy. 

com/ On staff are experts in many fields of 

discipline. Those experts coach hail from 

all over the globe. Their experiences and 

know-how enhance the learning experience. 

Together with its member community, 

they brainstorm innovative ideas, mull 

over long-held misconceptions, and work 

together to enrich and empower the men 

they serve and train them to go back out into 

the world feeling better about themselves, 

with new skills in hand, and new ways of 

approaching any problem whether it be in 

their interpersonal relationships, their love 

relationships, their business relationships, 

or their relationships with themselves. They 

teach men to live with authenticity, to honor 

integrity, and to reach beyond their comfort 

zones to find their best selves. 

Sean and his team have taken their coined 

term Menprovement and spearheaded other 

campaigns to improve the lives of their male 

readership. 

Lifeprovement, a subsection of the 

Menprovement movement, offers ways to 

improve the everyday aspects of a man's 

life like how to choose the right haircut that 

won't make you look like a man-child to the 

importance of downtime for stress relief to 

money matters and choosing the right outfit 

for any occasion. 

Mindprovement focuses on 

cerebral topics like the latest 

scientific research, addiction, 

studying peak performance 

levels, and the latest 

technology and how that will 

impact lives. 

Gymprovement teaches men everything 

they need to know about how to get those 

coveted sculpted muscles to what foods to 

eat to increase bulk and which foods to avoid 

to if you're trying to lose weight and so many 

other related topics that men want to learn 

about but might not have ever asked. 

Sean and Artur are living proof that a dream 

can become a reality, and their readers are 

proof that anyone, no matter their lot in 

life, their financial status, or their location 

can grow, learn, and make great strides 

in life, one step at a time. Menprovement 

and its subsidiaries are more than a place 

where men can go to find up-to-date health, 

wellness, and lifestyle information. It has 

quickly become the ‘mecca' for life-altering, 

sometimes groundbreaking information that 

can positively impact lives across the globe. 

Although it may not have been their initial 

goal, its valuable information, insights, and 

observations have sparked a movement – a 

movement that they are sure will continue to 

grow and thrive in our ever-changing world. 

But one thing is for sure, empowering men to 

be their best selves will never be out of date 

or passe. Legions of men and women will 

appreciate all the lessons learned and all the 

lessons that are sure to come in upcoming 

articles, podcast episodes, academy 

graduates, and from within the growing 

community of likeminded men from across 

the globe. 

To connect with the folks from 

Menprovement, you can simply log on 

to their website and join the community 

here: www.menprovement.com or 

listen to their lively discussions on their 

podcast here: www.menprovement. 

com/category/podcasts A community of 

men from all over the world join them 

every day to share ideas, share woes, 

encourage others to aspire for more, 

and to join together to make their lives 

and the lives of men and women all over 

the world better. 

By Claudia Portillo 

21 HEALTHY MAGAZINE


AGING AND LOW 

TESTOSTERONE: 

Time to Intervene! 

If you knew that a major 

physiological change was going 

to take place in your life and 

you could do something about 

it, wouldn't you want to learn 

everything you can about it and do 

something to ease or stop that 

transition? 

For any young man who has spent awkward 

moments in a school health class, we all 

know some subjects make us squeamish, 

but if you're a healthy young man with a 

healthy sex drive, whether you want to admit 

it or not, you need to start a conversation 

with yourself and your healthcare provider 

about testosterone, more importantly, about 

testosterone levels and how they taper off as 

you age. 

Most likely you already know that 

testosterone levels reach their peak during 

adolescence and early adulthood. You know 

that your voice changes, your shoulders 

broaden, and you become more masculine 

looking if you will. Your facial structure 

matures, hair grows under your arms, your 

chin, above your lip – you get the idea. But, 

did you know that for all those changes 

you undergo during your formative years, 

after you've hit your stride, so to speak, 

your testosterone levels begin to decline 

somewhere around the time you hit thirty 

years old? Yes, it's true. While the percentage 

isn't huge – generally, about a 1% decline 

with every year – the consequences could be 

startling. 

While you won't necessarily see any 

physical changes initially, you may 

start to notice smaller changes like 

a decrease in your sex drive or 

sexual function, even impotence or 

infertility. 

These changes can have a significant impact 

on your future. Some changes might be 

subtle and not so alarming like changes to 

your sleep patterns, emotional changes 

like a sudden lack of motivation or issues 

with your self-confidence, or you might 

notice a decrease in your muscle tone over 

time. Those changes are gradual, but when 

combined, they could be quite significant to 

your overall health and well-being. 

The good news is that many, if not all, of 

those symptoms, can be reversed. There 

are a significant number of testosterone 

building supplements on the market today. 

Researchers are hard at work testing new 

supplements and monitoring to see which 

garner the best and safest results for 

men. There are also non-medicinal ways 

to optimize testosterone levels. Medical 

professionals and health advocates are 

touting a multi-pronged approach that 

includes a healthy diet plan and exercise. 

While there's no one-size-fits-all method, 

there are options. The most important 

thing to remember is that you need to 

pay attention to your body and its natural 

rhythm. No one knows their body better 

than you. If you think that there may be 

something wrong or you're undergoing a 

significant change, make an appointment 

with your doctor. Simple blood tests can tell 

them (and you) whether your suspicions are 

correct and can help you and your health 

care team to come up with a solution to 

reverse the effects now. 

By Cassandra Bullocks 

22 HEALTHY MAGAZINE


WHY 

YOUNGER 

MEN NOW 

NEED TO 

WORRY 

ABOUT 

STROKES 

Did you know that stroke is the fifth 

leading cause of death in men? 

Are you aware that an increasing 

percentage of those deaths happen to 

young men? (For purposes of this article, 

the term "young" refers to men between 

the ages of 18 – 34 years old.) The rate of 

ischemic strokes (blood clots that block 

the flow of blood to the brain) have risen 

exponentially over the last 20+ years for 

men of all ages, but the most alarming 

statistics show a steady increase in strokes 

for men under thirty-five-years-old. For 

those reasons, researchers have begun to 

take an in-depth look as to the causes and/ 

or correlations for that younger segment 

of men. Some have speculated (with some 

significant investigative evidence) that there 

are lifestyle-related factors that contribute 

to those numbers. Anything from leading 

a sedentary life to congenital issues and 

risky behavior may be significant factors to 

consider when looking at the prevalence of 

strokes in younger populations. 

There is also a theory that those reported 

increases may not be actual increases at 

all. Some experts believe that the alarming 

numbers may due in large part to better 

diagnostic testing and better record keeping. 

The more data available now, the easier 

hospitalizations and/or death rates can be 

tabulated. Therefore, it can appear that 

the numbers of those affected have risen, 

when in fact, there may not have been any 

significant change at all, but as with any 

large-scale study, more information and data 

is needed to say with anything confidence 

one way or the other. 

In addition to collecting information about 

patients after the fact, researchers have 

also focused their attention on studying 

risk factors and tracking how certain 

conditions correlate with the increase of 

strokes, and determining how to lessen the 

probability. For instance, conditions such 

as high blood pressure, obesity, excessive 

alcohol consumption, high cholesterol, and 

other potentially life-threatening conditions 

increase the probability of someone 

suffering a stroke. 

One unique factor related to the increase 

in strokes for young men is due to simple 

lack of knowledge. Young people believe 

themselves to be invincible. That perceived 

invincibility causes them to ignore important 

warning signs. Most can be attributed to 

other things. Serious symptoms are often 

ignored or overlooked. Doing so causes 

critical delays in treatment. Often a young 

person will ignore those symptoms for too 

long and suffer irreparable damage because 

of it. 

Medical professionals dictate that stroke 

patients must be treated within the first 

three hours after the onset of a stroke. 

Because young people tend to overlook 

symptoms, those ‘golden hours' are missed, 

thus, making a recovery much more difficult 

for them. For this reason, it is imperative 

that people, young and old, learn to 

recognize the early warning signs of a stroke 

and, in turn, act quickly. 

According to research, someone in the 

United States suffers a stroke every forty 

seconds. What no one ever stops to 

consider is that it can happen to a young 

person. They must be taught to recognize 

the symptoms to avoid suffering dire 

consequences as a result. 

SYMPTOMS TO 

WATCH FOR INCLUDE: 

pp 

Facial Drooping 

pp 

Arm Weakness 

pp 

Speech Changes 

pp 

Time to call 911 

If you have a sudden onset of these 

symptoms, seek medical attention 

immediately. Ignoring them may cost you 

your life. 

By Lauren Kasis 

24 HEALTHY MAGAZINE

FITNESS & BEAUTY · JUNE 2017 

CHEST HAIR: 

THE PROS 

AND CONS 

SO, HOW WHAT ARE THE PROS OF 

HAVING CHEST HAIR? 

• Freedom 

• A life without razors 

• No more heavy grooming 

• No more razor stubble on your chest 

• Lessens the likelihood of skin irritation/infection in that 

area 

Many people around the globe view chest hair 

as a sign of a man's virility. Many other people 

can't stand it. Your relationship with your chest 

hair depends in large part on the feedback you 

get from others, like love interests, friends, and 

family. Back in the 70's disco era, chest hair was all the rage. The 

more, the better. Men with full on chest hair graced the covers of 

the main fashion magazines. Hollywood actors strutted their chest 

hair like badges of honor. Hollywood icons like Tom Selleck and 

Burt Reynolds were deemed the most handsome men in America in 

large part because of their lush chest hair. 

The transition into the eighties brought a shift in thinking. The 

Summer Olympics showcased men with waxed bodies, no hair on 

their limbs whatsoever. That started a new wave of clean shaven 

men through the next couple of decades. Over the last couple 

of years, the pendulum has swung the other way. Mustaches and 

beards are no longer a thing of the past. Everyone is trying to grow 

their hair, anywhere and everywhere they can get it, and that means 

chest hair has made a comeback. Men have surrendered to their 

natural instincts and embraced their chest hair. They've abandoned 

painful wax treatments, thrown out their razors, purchased 

trimmers to keep things in check, and are once again, showing their 

hairy chests to the world. 

AND THE CONS? 

• Bald patches. They happen to everyone and can be 

awkward to explain. 

• Getting your hair caught in your clothing. (Ouch!) 

• You tend to sweat more where there is hair. 

• Potential for odor 

• If you lead an active life like bike riding or swimming, chest 

hair could create resistance. 

• Clogged pores on your chest. 

No matter which look you choose, know that there are people who 

admire either look. Neither choice will make you stand out in a 

crowd. Hollywood actors have experienced a renewal too. Stars like 

Jon Hamm, Idris Elba, and others have made their chest hair part 

of their overall look. No longer are men one-trick ponies. They have 

flexibility in their look and style. You can change your look seasonably 

if you choose. 

Make the decision for yourself. If you don't like it, you can always 

transition to the other look. Play around with your style and see 

which is a better fit for you. There are plenty of resources, products, 

and answers for you online to help you make the decision that's right 

for you. 

By Marcel Vargas 

26 HEALTHY MAGAZINE

Fitness 

& Beauty 

CHEST HAIR: THE 

PROS AND CONS 

THE ABC’S OF SKINCARE & 

GROOMING: EVERYTHING THAT YOU 

NEED TO KNOW ABOUT SKINCARE 

THE SCIENCE OF FAT LOSS: 

OPTIMISING YOUR HORMONES 

CHANGING LIVES ONE 

SMILE AT A TIME 

5 REASONS WHY YOU HAVE NO 


26 

28 

30 

32 

34 

“When you 

have a clear 

vision of your 

goal, it’s easier 

to take the first 

step toward it.”


Wash 

This is the backbone of a good men's 

grooming routine. Wash your face twice daily 

– once in the morning, once in the evening. 

Don't skip this. Ever. And upgrade from your 

drug store soap bar to a natural face wash 

for men designed specifically for men's 

skin. Opt for one with gentle cleansers that 

remove oil and impurities without stripping 

your skin of moisture and natural oils. 

Time to break open another secret: 

moisturizing your skin is not optional. You 

need to use face moisturizer daily – right 

after you wash your face. Once all the dirt 

and excess oil are off your face, your skin can 

best absorb the hydrating ingredients of a 

natural face moisturizer for men. Choose a 

lightweight moisturizer that absorbs quickly. 

That will prevent oil buildup and excess shine. 

THE ABC’S OF 

SKINCARE & GROOMING: 

Everything That You Need to 

Know About Skincare 

The AMen's Skincare & Grooming 

Secrets to Always Look Your Best 

Guys don't tend to talk much about grooming 

and skincare. It's all hush-hush. Like men 

don't want to admit they actually care about 

how they look. Most guys don't even think 

about it, or think that it is something that 

only applies to girls. 

The truth is, there aren't that many things 

that the average guy needs to do to keep 

his skin healthy and looking its best. There's 

really only a few things you need to know, 

and they're all pretty simple! Since they don't 

take long, and work wonders for you in the 

long term; why not give them a try. 

Guys all around the world want to look their 

best. Still, it can be hard to figure out just 

what you need to do to look good. Have you 

asked yourself 

 

Do I really need some crazy 12 step 

process to take care of my skin? 

 

Is laser hair removal the only way to 

prevent razor bumps and irritation? 

 

Am I just doomed to have wrinkles 

younger than most guys? 

Fair questions. And – fortunately for you – 

there are easy answers. You don't need to 

spend thousands of dollars on expensive 

treatments. You don't have to surrender to 

wrinkly skin and shave irritation either. Use 

these men's skincare secrets to looking your 

best. 

It's All About the Basics 

This may be the biggest and most kept secret 

in the world of men's grooming. There are 

so many new treatments and creams and 

toners and… endless products. But you will 

never look your best if you don't focus on the 

basics. 

Have a Basic Skin Care Routine 

Come up with your own routine or use this 

one. Make it a daily part of your morning 

and/or evening routine along with brushing 

your teeth– I hope that you brush your teeth 

in the morning and evening, that is. Soon, 

you'll discover another closely kept secret of 

men's grooming: effective skin care doesn't 

take much time at all. It only takes about 5 

minutes to follow this basic wash-hydrate 

routine. But the effects make it look like you 

took far longer. 

Secrets of a Better Shave 

Do you live in pursuit of that elusive "perfect" 

shave? If you suffer from constant shave 

irritation – razor bumps, razor burn, and 

ingrown hairs – you might dread the entire 

process of shaving. But these two grooming 

secrets can change all that. 

Exfoliate before you shave 

Splashing your skin with some warm water 

is not enough to prepare for a good shave. 

You need to do more. Use a men's face scrub 

to exfoliate your skin before you reach for 

your razor. You'll notice a huge difference. 

Exfoliating removes dead skin cells and 

stands your whiskers up and away from 

the skin. You get a closer shave with less 

irritation. And ingrown hairs are far less likely 

to form if you use face scrub first. 

28 HEALTHY MAGAZINE


Avoid aftershave with alcohol 

You need to soothe and hydrate your skin 

after shaving to prevent irritation. But 

alcohol-based aftershaves do the exact 

opposite. They tighten and dry out your 

skin causing major irritation. Switch to a 

men's aftershave balm or lotion for less skin 

irritation and a better shave experience. 

Shaving every other day can help ease 

irritation as well. Unless it's absolutely 

necessary, consider taking a day off from 

time to time. Short, daily-trimmed hairs are 

more likely to turn and grow back under the 

skin. Irritation will also be reduced if you give 

your skin some time to heal before shaving 

again. 

The Truth About Anti-Aging 

Techniques 

There's so much confusion surrounding antiaging 

techniques and treatments. Here are 

some revealing secrets to help you prevent 

common signs of aging without mistreating 

your skin. 

Protect yourself from sun damage 

If you use sunscreen each time you're 

outside for 30 minutes or more, you will need 

to spend far less time worrying about your 

anti-aging routine. The sun's UV rays damage 

skin and accelerate the aging process. Put on 

SPF 15 or higher after you use moisturizer in 

the morning if you're going to spend much 

time outside. And reapply every few hours. 

All you need is a dab of eye cream 

There are so many theories on how to 

remove puffiness and dark circles from under 

your eyes. Cover them with cucumbers. Or 

ice. Or tea bags. Or who knows what else. 

The real secret to brightening your eyes? 

Dab a tiny bit of eye cream for men and 

gently rub it in. This is best first thing in 

the morning. If you've had a long night and 

need to freshen up real fast, nothing beats a 

hydrating eye cream. 

Aging happens beneath the skin 

Sure, wrinkles and fine lines show up on 

your face. But research shows that many of 

those signs of aging are caused by muscle 

atrophy beneath your skin. Use an anti aging 

cream for men that contains DMAE 

(dimethylethanolamine) to tighten 

your skin and contract those 

muscles. This results in tighter, 

more elastic skin. It will diminish 

the wrinkles that you've already 

developed and prevent 

future ones from 

forming. 

Use these tips 

before you 

spend a ton 

of money on an 

intense anti-aging procedure. And 

remember, even the effects of those 

procedures fade with time. The best 

way to stay looking young and healthy is 

to follow a regular skin care routine. Make it 

a daily part of your life, and you will slam the 

brakes on the aging process. 

Essential Body Grooming 

Manscaping is a must if you want to look 

your best. Don't go crazy and shave off every 

strand of hair. But upkeep is necessary. The 

secret to successful body grooming? Balance. 

Here are a few examples. 

Use your facial hair as a guide 

If you're rocking a thick beard, shaving the 

rest of your body is going to look strange. 

Similarly, a clean-shaven face against a thick 

carpet of chest hair is a bit shocking. Keep 

things in balance. 

Pre and post manscaping matters 

Don't just shave your hair in sensitive places 

without prepping the skin. Just like your 

face, use an exfoliating scrub to prepare the 

area for a clean, irritation-free shave. And 

follow up with a natural aftershave. Because 

ingrown hairs, redness, and itchiness are no 

good around your pubes, pits, and other 

manscaping hot spots. 

Keep it up 

Unfortunately, body hair isn't a set it and 

forget it type of thing. Set a reminder every 

2 weeks to trim up your sideburns, back of 

your neck, and pubic region, so you always 

look tidy and well kept. 

In Conclusion 

Good men's grooming should not be a secret. 

Don't be shy about it. Take pride in your 

knowledge of skin care and the results it 

brings you. 

Use these tips to take better care of your 

skin and look your best. Remember, stick to 

the basics. Wash and hydrate your skin each 

day. Prepare your skin before each shave 

to prevent irritation. And make anti-aging a 

priority today – not years from now. 

With just a few minutes each day, you can 

take steps to significantly improve your 

skin and appearance. BC's of Skincare & 

Grooming: Everything That You Need to 

Know About Skincare 

By David Porter 

29 HEALTHY MAGAZINE


THE 

SCIENCE 

OF FAT 

LOSS: 

Optimising your 

Hormones 

Regulating Hormones Can 

Help With Weight Loss 

Hormones play a major role in weight loss. 

Hormones such as ghrelin and leptin, are 

in charge of your appetite and will trigger 

hunger signals that can cause you to feel full. 

Should these hormones become unbalanced; 

losing weight can be very difficult and cause 

strong eating urges. If possible, sticking to 

healthy foods and a healthy lifestyle can 

lessen appetite imbalances and weight gain. 

LEPTIN 

Leptin comes from "leptos" the Greek word 

for "thin." Your fat cells actually produce 

leptin, which is known as the "satiety 

hormone" which reduces your 

appetite throughout the day. Leptin 

plays an important role in weight 

loss. The hormone is responsible 

for signaling your brain to aid with 

the regulation of food intake and 

satiety. 

Its main purpose is to signal your brain that 

there is a sufficient amount of fat stored to 

help reduce overeating. 

Most obese individuals have higher levels of 

leptin in their blood compared to thinner 

people. Having higher levels of leptin can 

build up a resistance, which leads to not 

signaling the brain to stop food intake. 

As a result, your brain becomes confused and 

thinks you're truly hungry when you aren't. 

HELPING THE LEPTIN LEVELS 

• Avoid inflammatory foods, such as 

sugary drinks and processed foods. This 

causes inflammation in your stomach. 

• Crash dieting is not good because the 

weight lost will return, due to not having 

enough leptin. 

• Green fruits and vegetables are full of 

nutrients and are low in calories. They 

will fill you up, especially broccoli, kale 

and spinach. 

• Omega-3 can boost your leptin levels. 

Overweight people release too much of 

these molecules which your body uses 

to fight against inflammation. 

• Sleep 7-9 hours each night. Regulating 

your sleep patterns can increase your 

leptin levels and decrease your 

appetite. 

GHRELIN 

Ghrelin is known as the "hunger 

hormone" and is responsible for 

having that feeling of hunger. 

Ghrelin is produced by cells in 

your gut. Before eating, your 

ghrelin levels will rise, signaling 

hunger. After eating, your ghrelin 

levels will descend for about three 

hours. Lowering these levels will 

often lead to a decrease in 

body fat. 

IMPROVING GHRELIN 

A few tips to improve ghrelin levels: 

• Eat every 4 hours 

• Fructose 

• High fiber foods 

• Protein 

• Sleep 

• Stress 

• Sugar 

EXERCISE 

Although aerobic activities, such as walking 

or running for 30-60 minutes per day, can be 

a great workout for your body – it actually 

causes ghrelin levels to rise and leptin to 

decrease, which you do not want. 

Brisk training is a type of exercises that can 

be done anytime or anywhere. The idea is to 

maximize your heart rate with a high-intensity 

workout for about 30-60 seconds at a time. 

This maximum heart rate is then followed by 

a low-intensity exercise for another 30-60 

seconds. 

Some examples of brisk training include: 

• Biking outside or indoors 

• Jumping jacks 

• Run in place 

• Squats 

• Swimming 

Burst training is effective in curbing your 

appetite and stabilizing weight gain for the 

long-term. 

REMEMBER: 

Avoid sugar and 

processed foods 

Burst training 

Eat every 3-4 hours 

Get a good night of rest 

No crash dieting 

30 HEALTHY MAGAZINE


CHANGING 

LIVES ONE 

SMILE AT 

A TIME 

Care Resource expands their 

dental office at their Little 

Havana Primary Care Center 

Care Resource, a Federally Qualified 

Health Center (FQHC) that provides 

comprehensive health and support 

services to address South Florida’s 

pediatric, adolescent and adult populations has 

expanded their dental office at their Little Havana 

Primary Care Center located on the 3rd floor of 1901 

S.W. 1st Street to further serve the areas of Little 

Havana, Shenandoah, Little Gables, North Coral 

Gables, Historic Coral Way and the City of Miami. 

Care Resource’s Little Havana Dental office offers 

patient-friendly programs and services that make it 

easier for one to receive the dental care they need, 

including: dental exams and radiographs, preventive 

services (cleanings), restorative (fillings), night 

guards and bleaching, crown and bridges, removable 

prosthetics, minor oral surgery and selected root 

canal therapy. The office is open on Mondays 

through Fridays from 8:30am – 5:15pm. 

Most services are provided on a sliding fee scale. 

With a sliding scale, fees associated with services 

provided are reduced based on household income 

to make dental services affordable to everyone. 

Moreover, the dental office provides clear and 

detailed estimates on the cost of treatment to give 

patients peace of mind and works with all insurance 

providers to handle the paperwork saving patients 

both time and hassle. 

According to Curtis Barnes, DMD, Dental Director at 

Care Resource, “Every patient receives personalized 

treatment and friendly service. In addition, each 

patient receives a comprehensive diagnosis and 

treatment plan designed with long-term oral and 

overall health in mind.” 

“Care Resource’s dedicated dentists, receptionists, 

clerks, dental care services supervisors and dental 

care services managers all go the extra mile each 

day to be welcoming, thorough and compassionate 

as they improve dental health in our community and 

change lives one smile at a time. Our staff truly brings 

meaning to “healthcare from the heart”, every day.” – 

Amy Martinez, DMD, Dentist, Care Resource 

ABOUT CARE RESOURCE: 

Care Resource is a 501(c) 

(3) nonprofit organization 

and a Federally Qualified 

Health Center (FQHC) with 

locations in Miami-Dade 

and Broward counties. 

Care Resource provides 

comprehensive primary 

medical and preventive care, 

including pediatric care, 

family care, dental care, inhouse 

pharmacy services and 

behavioral health/substance 

abuse services to all 

individuals in South Florida’s 

diverse communities. For 

more information, please visit 

www.careresource.org, or call 

305.576.1234. 

www.careresource.org 

32 HEALTHY MAGAZINE


Once you do this you now just have to keep track 

of your calories that you consume during the 

day. So if the calculator says you’ll lose 2 lbs a 

week when consuming 1750 calories per day, this 

doesn’t mean drop your calories to 1000 and try 

to lose 5 lbs a week. 

If you have a workout trainer then they will usually 

help get you setup with your suggested calorie 

intake and dieting calorie suggestion. There are 

also plenty of free tools available now to help you 

get an idea of what range you should be at like this 

one for instance. 

5 

REASONS WHY YOU HAVE NO 


Have you ever been pumped 

to get into the gym and after 

doing only a few exercises you 

find yourself feeling completely 

drained of energy? 

A lot of people might say, something 

like, “Oh you’re just not in shape. It’ll get 

better.” While this may hold true for most 

people, even the most fit people can find 

themselves in a similar situation. 

As I constantly went back and forth 

between having great full-energy workouts 

and dragging after a set or two on another, 

I started really comparing my good days 

and bad days to see if there was anything 

that stuck out to me on what might be the 

causation. 

NOT EATING BEFORE 

#1 YOU HIT THE GYM 

One reason reason I found for getting tired so 

quickly when I start lifting is that I haven’t had a 

pre-workout meal. 

Don’t go crazy and get a full stomach with your 

pre-workout meal but just eat like a sandwich or a 

protein bar, this is just a light meal/snack that you 

eat about 45 minutes to an hour before you hit 

the gym. 

TIP: Bring something easy to carry with you for 

easy pre-workout snacks. This can be a protein 

bar, bag of peanuts or something like peanut 

butter crackers. Most of us are on the move with 

work/school/kids before being able to hit the gym, 

something simple & quick allows us to get some 

sort of food in us. 

Editor’s Note: This may not be applicable to 

everyone. Some people, such as myself, can 

function perfectly well on an empty stomach. 

However, when I first started lifting I used to 

come close to throwing up if I hadn’t eaten before 

working out so it is something to be aware of. 

NOT PLANNING YOUR WORKOUT 

#2 ROUTINE CORRECTLY 

When you work a main muscle group like your 

back or chest, you’re also hitting some of the 

other muscle groups that are connected to those. 

Here’s an example of what I mean, when you do 

a chest workout, you’re also using your triceps. It 

may not be enough to get them sore but you’re 

still working them out. 

Try to find a good workout routine that focuses 

on hitting muscles groups together like (chest/ 

triceps) or a routine that spreads those muscle 

groups out like chest on Monday & triceps on 

Thursday. 

GOING TO LOW ON YOUR CALORIES 

#3 WHEN DIETING 

This can be somewhat related to point number 

one but this point is more focused on your calorie 

intake as a whole. 

What I mean by that is you can have your preworkout 

meal and go hit the gym but if you’ve 

been in a massive calorie deficit then you can still 

find yourself lacking energy even with the pre 

workout meal in your system. 

The best way to avoid this problem is find out 

what calorie range you should be at to lose weight 

by using a weight loss calculator to help give you 

an idea of what calorie range you should be at. 

Editor’s Note: Aim to be on a caloric deficit of 

around 400 calories below your maintenance 

amount. This varies from person to person so do 

your research, but again, this is a very important 

thing to be aware of. Especially amongst males 

as this sort of low-calorie dieting can effect your 

testosterone. 

HAVING MUSIC CAN MAKE OR 

#4 BREAK YOUR WORKOUT 

A huge factor on how workouts go is based on 

having music going when working out. 

Just look around when you go to the gym, do you 

think everyone is listening to music because they 

just don’t want to talk to each other? Well that 

might be the case for some people, but overall 

music has a huge impact on your motivation levels. 

Having the energy to hit the gym is much more of 

a mental aspect than it is a physically tired aspect 

in my opinion. 

Try to load up a playlist of songs that gets you 

pumped and try hitting the gym while listening 

to that to see if you notice any changes in your 

overall workout. 

As a side note, the music being played at gyms has 

gotten increasingly horrible, so this is just another 

reason to bring your own tunes to workout to. 

THE TEMPERATURE OF YOUR GYM 

#5 This is something most people do not 

pay any attention to on how it affects their overall 

mood for working out. 

I used to go to a gym that was great. It was small; 

great equipment; not very many people but the 

owner would always keep it like 65 degrees inside. 

This would literally cause me to almost instantly 

get tired when I got in there to begin my workout. 

Personally I need the gym to be cooler for me to 

feel more alert during my workout. I’ve spoken 

with enough people throughout my time in the 

gym to realize that the temperature does have an 

impact on how their workouts go. 

By Sterling Greer 

34 HEALTHY MAGAZINE

Healthy Food 

WHAT TO EAT TO MAINTAIN 

GREAT BODY COMPOSITION 

36 

URBAN BEEF MANUAL 

BEEF CUT A LA CARTE 


38 

40 

"There is no sincerer love 

than the love of food."

HEALTHY FOOD · JUNE 2017 

WHAT TO EAT 

TO MAINTAIN 

GREAT BODY 

COMPOSITION 

A look at which 

phytoestrogens are 

good and those we 

want to avoid as well 

as how dietary macros 

can affect workout 

results and hormonal 

balance. 

Did you know that what you eat 

determines how you look? You 

should, especially if you are actively 

looking to improve your body 

composition. Sure, exercise helps a lot, but 

without sound nutrition (or smart nutrition), 

you are just shooting in the dark hoping to hit 

something that gives you results. 

Sadly, it doesn't work that way, as you are 

about to find out. Depending on your goal, 

here is what will likely result in the biggest 

bang for your time (and buck!) 

FAT / WEIGHT LOSS 

Weight loss is not merely about reducing 

calories or burning more than you ingest, 

as is believed to be the foundation of 

any weight loss plan. What you should be 

doing, is trying to optimize for fat loss, and 

not weight in general, as you are likely to 

lose a lot of muscle in the process (and 

look horrible for it). Instead, opt for a low 

carb ketogenic diet, which is excellent for 

achieving weight loss. This diet keeps fat 

intake high, protein moderate and carbs 

extremely low. This places the body in a 

unique metabolic state to burn through more 

fat for energy production, while protein will 

help to preserve muscle mass. 

WEIGHT / MUSCLE GAIN 

If you want to maximize the speed of muscle 

accumulation, you will need carbohydrates. 

However, this can be a problem as people 

have different carbohydrate sensitivities, 

resulting in some people accumulating 

excessive fat along with some muscle. A 

better result may be to cycle carbohydrates 

around the workout period. By doing this 

muscle, synthesis is kept high as carbs are 

shuttled into muscle for storage as glycogen, 

and not fat. Some people respond much 

better, however, and can take carbohydrates 

in throughout the day, likely as a result of 

superior insulin sensitivity. These individuals 

also have better muscle building potential 

and do not accumulate fat as easily. 

TAKE NOTE OF 

PSEUDO-ESTROGENS 

Pseudo-estrogens can really make it difficult 

to achieve a lean physique, as they mimic the 

actions of the natural estrogens produced by 

the body. Estrogen is a fat-sparing hormone 

that also increases fat storage, and may 

explain why women possess more fat stores 

than men. Not all pseudo-estrogens are 

bad, as there are some found in plant foods 

that can benefit health. These are the ones 

that actually compete with estrogen, either 

reducing its actions or blocking it altogether. 

Of Particular note, avoid the following: 

° ° Soy and soy products 

° ° Wheat products 

° ° Beer and hops 

° ° Flaxseed 

° ° Barley 

There are dozens more of these 

phytoestrogens that do not help you achieve 

the physique you've been dreaming of, as 

they make fat loss very difficult. Instead, opt 

for these natural Phyto-estrogens which can 

help you get a hold of estrogen in your body: 

POMEGRANATES 

Pomegranate juice has demonstrated its 

ability to inhibit an enzyme (aromatase) that 

converts testosterone to estrogen, according 

to results of a study. It also works to increase 

testosterone levels. 

RESVERATROL 

A compound found in grapes and red wine, 

resveratrol is a potent anti-oxidant and 

anti-inflammatory agent that binds to the 

estrogen receptor, preventing the hormone 

from negatively affecting the body. 

CONCLUSION 

It takes more than training to get a physique 

of your dreams. You need to take into 

account your genetics, as you may or may 

not do well on a high carb diet. Minimizing 

your exposure to pseudo-estrogens and 

consuming only those beneficial will allow 

you to enjoy the benefits of estrogen where 

it is needed, and preventing the negative 

where it is not desired. Consider using 

a natural estrogen blocking supplement 

for extra support, if you find it difficult to 

consume enough phytoestrogens on a 

daily basis. 

By Alex Eriksson 

www.anabolichealth.com 

36 HEALTHY MAGAZINE


URBAN 

BEEF 

MANUAL 

Beef Cuts a 

la Carte 

TRENDS AND TASTES CHANGE FROM TIME TO TIME, BUT 

THESE BEEF CUTS ARE SURE TO STAY IN FASHION IN 

RESTAURANT MENUS FOR A GOOD LONG TIME. 

TOMAHAWK STEAK 

This is a very elegant steak, with a very noticeable long bone 

extending from the limits or your plate. This steak is the full ribeye 

steak attached to a long, exposed bone. Each steak is the width of 

a rib bone which results in a generous cut about 2" thick. These 

large steaks include the coveted cap of ribeye, so they're amazing 

in appearance and incredibly tender-delicious. In the majority of 

restaurants, they cut it between 30-36oz 

COWBOY STEAK 

The Cowboy steak is a bone-in ribeye (like 

the tomahawk but shorter) of generous 

proportions. With extra bone and fat 

to trap the flavorful juices, it chars up 

perfectly on a hot grill or under a broiler. 

To be called a Cowboy Steak, the steak 

must be cut from a selected beef short 

loin. 

SKIRT STEAK 

It is the most popular steak nowadays. It is 

important to know that you have two similar 

cuts not to be mistaken, the "Inside skirt" 

or "hanging tender" (thicker one) and the 

"outside skirt" also named the "thin skirt," the 

latter is usually the most common and tender. 

In both cases, the thin white membrane 

portion must be trimmed close to the lean to 

avoid tough-chewiness. Eat it thinly sliced and 

cut against the grain for maximum tenderness. 

FILET MIGNON 

The king of the lean beef cuts. It comes 

from the primal whole cut tenderloin 

when is triple trimmed and sliced into 

medallions. Usually, 4oz, 6oz, or 8oz are the 

common portion sizes. It is lightly marbled 

with fat and has the mildest flavor of all 

cuts. Because filets are so lean and have 

almost no fat to add flavor, some chefs like 

to sear them with butter and others like to 

wrapped them in bacon to add flavor. 

CHATEAUBRIAND 

It comes from the primal whole cut 

tenderloin as well, but this is the center cut of the muscle and can 

weight from 2 to 3lbs. 

An average Chateaubriand steak is the same thickness of a small 

roast and is traditionally prepared for two to four servings. 

38 HEALTHY MAGAZINE


NY STRIP STEAK 

New York strip steak comes from the cow's loin area. This 

steakhouse favorite is very tender, but not as much as a rib eye. 

When buying a New York strip, choose one that's at least one inch 

thick to keep it from drying out when grilling or broiling. 

The New York strip steak is usually sold with a half-inch of fat 

running along one side. It is recommended to trim the fat off after 

cooking to take advantage of the flavor and richness it adds. 

SHORT RIBS 

Short Ribs are well known as a slow cooked item with "fall off the 

bone" tenderness; however, they're also an excellent 

grilling choice. Featuring an intense beef flavor and 

generous marbling. 

All short ribs are from a rib section that contains three to four 

ribs. Depending on where it is cut from, it can be three to five 

inches thick and contains meat in between with a lot of muscle, 

fat, and tendon, which give it a lot of strong beefy flavor. 

Short ribs are a cut of beef taken from the brisket, chuck, plate, or 

rib areas of beef cattle. They consist of a short portion of the rib 

bone, which is overlain by meat which varies in thickness. 

PICANHA – RUMP CAP 

Picanha is a cut of beef called sirloin cap in the U.S. that is 

the most popular in Brazil. In the U.S. it is little known, but 

referred to as the rump cover, rump cap or culotte. Like the 

Striploin it is a lean muscle beef cut that is the reason why 

butchers leave a thick fat cap on it to add flavor to it while 

cooking-grilling 

Brazilians made it famous through their steak house concept 

named Rodizio all over the world where servers come to the 

table with knives and a meat skewer, on which are speared 

various kinds of quality cuts of meat, most commonly local 

cuts of beef. 

Like with the skirt steaks, eat it thinly sliced and cut against 

the grain for maximum tenderness. 

RIBEYE STEAK 

(ALSO KNOWN AS 

DELMONICO STEAK) 

America's favorite steak. The rib-eye or ribeye is a beef steak 

from the rib section. The rib section of beef spans from ribs 

six through twelve. An abundance of marbling, ribbons of fat 

that melt into the lean as it cooks delivering that rich beef 

flavor. A Smooth, subtle texture and exceptional tenderness. 

It is found in the upper rib cage which is not weight-bearing 

and gets little exercise hence its tenderness. 

By Pablo Liberato 

39 HEALTHY MAGAZINE



“Pasta primavera” is Italian for “springtime 

pasta”. It is a festive and colorful dish made 

with pasta and lightly sautéed springtime 

vegetables. Contrary to popular belief, pasta 

primavera is not Italian in origin. While there 

is some controversy regarding the originator 

of the recipe, it is generally agreed that the 

recipe was first developed 

by chefs in North America. 

Pasta primavera became a 

signature dish at the famed 

restaurant, Le Cirque, in 

the 70’s and 80’s during the 

heyday of nouvelle cuisine. 

Still popular 40 years later, 

pasta primavera has evolved 

to a lighter and healthier 

version of its predecessor. 

Use the freshest early 

springtime vegetables you 

can find at your market. It’s 

okay to make some veggie 

substitutions, additions or 

deletions, depending on what 

inspires you. 

I like to serve pasta primavera with some 

crusty Italian bread and a crisp salad of fresh 

greens. 

Enjoy! 

INGREDIENTS 

WW 

Salt 

WW 

8 ounces baby carrots, 

WW 

8 ounces sugar snap peas 

WW 

1 pound asparagus, cut into 2 inch 

pieces on the diagonal 

WW 

1 cup peas 

WW 

8 ounces baby zucchini 

WW 

Extra virgin olive oil 

WW 

6 garlic cloves, sliced in half 

WW 

4 ounces mini yellow peppers, cut 

into strips 

WW 

1 bunch scallions, sliced in 2 inch 

pieces, on the diagonal 

WW 

12 cherry tomatoes, cut in half 

WW 

zest of two lemons 

WW 

2 tablespoons chives, snipped 

WW 

2 tablespoons parsley, chopped 

WW 

1 tablespoon basil, chopped, plus 

some whole leaves for garnish 

WW 

pepper 

WW 

1 pound pasta—fettuccine, farfalle, 

or ziti 

WW 

1 cup Parmesan cheese, grated 

INSTRUCTIONS 

Fill two medium saucepans with water and 

bring to a boil. Flavor boiling water with 1 

teaspoon salt. Place carrots in one saucepan 

and sugar snap peas in the other. Blanche 

the carrots for about 4 minutes and the 

sugar snap peas for about 2 minutes until 

crisp tender. Remove the carrots (slice in 

½ on the diagonal, if desired) and the sugar 

snap peas with a slotted spoon and place 

them in a large bowl of ice water to set 

their color. Keep the water boiling in the 

saucepans and repeat the process with the 

asparagus, peas and baby zucchini (slice in 

half on the diagonal, if desired), blanching 

each for about 2 minutes and then placing 

in an ice bath to set the color. Remove the 

blanched veggies from the ice bath, place in 

a large mixing bowl and set aside. 

Cover the bottom of a large sauté pan with 

olive oil. Place the garlic in the oil and sauté 

until golden. Remove from the pan and 

chop. Sauté the yellow peppers and the 

scallions for a few minutes, then remove 

from the pan. Sauté the cherry tomatoes for 

a couple of minutes, then remove from the 

pan and slice in half. 

Place carrots, sugar snap peas, asparagus, 

peas and zucchini into the large sauté pan 

and cook for a few minutes until heated 

through. Add ½ of the chopped garlic, the 

yellow peppers, scallions, cherry tomatoes, 

the zest of one lemon, 1 tablespoon chives, 

1 tablespoon parsley and 1 tablespoon 

chopped basil, and toss all together lightly. 

While you are preparing the spring 

vegetables, bring a large pot of water to the 

boil. Add 1 tablespoon salt, then add 1 pound 

of fettuccine or your choice of pasta and 

boil until al dente (following pasta package 

directions). 

When pasta is ready, remove to a large bowl 

with a slotted spoon and save about 1 quart 

of the pasta water. Place pasta back into the 

large pot, with some olive oil, a couple of 

tablespoons of pasta water, salt, pepper, the 

remaining chopped garlic, zest of one lemon, 

and the remaining chives, parsley and basil. 

Toss together well. 

You can either add all the veggies to the 

pasta in the large pot and toss all together. 

Or make individual plates with the pasta as 

a base and a serving of the veggies over the 

pasta (as seen in the recipe photo). 

If desired, serve with grated parmesan 

cheese. 

6 servings 

Recipe and photo 

by Judy Elbaum 

baba_judy 

40 HEALTHY MAGAZINE


healthy menu vegetarian non gmo vegan gluten free 

places to eat 

TM 

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. 

NUTREAT 

BREAKFAST, LUNCH, 

COFFEE AND DRINKS 

100 S Biscayne Blvd 


305.416.7577 

GREENG LIFESTYLE 

FRESH FRUIT, VEGGIE BOWLS, 

SMOOTHIES & JUICE LAB 

@GREENGLIFESTYLE 

222 NE 25th St #106 

Miami, Florida 33137 

786.300.6545 

HERE COMES THE SUN 

VEGETARIAN, 

HEALTHY & VEGAN 

2188 NE 123rd St. 

North Miami, FL 33181 

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 

BEEHIVE 

JUICE BAR 

& SMOOTHIES 

6490 Bird Road 


305.663.1300 

EARTH 

LUNCH, DINNER 

AND DRINKS 

5831 Sunset Drive 


305.397.8678 

MIAMI SQUEEZE 

PIZZA, SANDWICHES, 

SMOOTHIES & JUICES 

18315 W Dixie Hwy. 


305.935.9544 

BERRIES IN THE GROVE 

AMERICAN BREAKFAST 

& BRUNCH 

2884 SW 27th Ave. 

Coconut Grove, FL 33133 

305.448.2111 

EVOS 

BURGERS, WRAPS 

& SALADS 

9537 S Dixie Hwy. 

Pinecrest, FL 33156 

305.740.3433 

NORMAN BROTHERS 

JUICE BAR, SMOOTHIES 

& COFFEE 

7621 SW 87th Ave. 


305.274.9363 

VEGAN & JUICE 

JUICE BAR & SMOOTHIES, 

VEGAN & VEGETARIAN 

115 SW 107 Ave. 


305.220.3430 

TEN FRUITS 

JUICE BAR, SMOOTHIES, 

COFFEE & TEA 

143 NE 3rd Ave. 


305.373.7678 

GIARDINO 

GOURMET SALADS 

SALAD, FAST FOOD 

2346 Ponce de Leon Blvd. 

Coral Gables, FL 33134 

305.460.6010 

GREEN LIFE CAFE 

VEGAN & 

VEGETARIAN CAFE 

104 Giralda Ave. 


786.409.5592 

VEGANAROMA 

VEGETARIAN RAW 

& VEGAN DISHES 

3808 SW 8th St. 


305.444.3826 

DELIRIO FRESH CO. 

SALAD, PIZZA, JUICE BAR 

& SMOOTHIES 

2475 NW 95th Ave. Unit 8 


305.499.3304 

SMOOTHIE SPOT 

SALAD, VEGAN, JUICE 

BAR & SMOOTHIES 

15708 SW 72nd St. 


305.387.9888 

SMALL TEA CO 

TEA, SALADS, 

WRAPS & MORE 

205 Aragon Ave, 


786.401.7189 

JUICEE 

ORGANIC COLD- 

PRESSED JUICE 

@JUICEELIFE 

www.freshjuicee.com 

South Florida 

PURA VIDA MIAMI 

RAW ORGANIC BOWLS, WRAPS 

AND PITAS, JUICES & SHOTS 

110 Wasington Ave CU2 

Miami Beach Fl, 33139 

754.422.2131 

WWW.HEALTHYPLACESTOEAT.COM 

42 HEALTHY MAGAZINE

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