Raw Vegan THAI Superfoods COLLARD

i n s p i r i n g h e a l t h y l i v i n g i n t h e f l o r i d a k e y s

m a yj u n e2 0 1 8

Finding Your inner artistBoost Your Health with Superfoods

Raw VeganTHAI

COLLARDWRAPSNUTRITION • MINDFULNESS • RECIPES

2 | May June 2018 | well

Printed bimonthly, Well is the Florida Keys’ first magazine dedicated to holistic health and wellness. Well brings awareness to health, nutrition, and mindful living, sharing recipes, inspirational stories, product reviews, and in-depth features.

We hope you enjoy this issue of Well!

CHARLIE WILSON (left) founder, date & thyme editor, well magazine

TORY MATA (right) brand manager, date & thyme graphic designer, well magazine

welcome to

Published by Our Keys Information, features and advertisements contained in Well magazine are provided as a service to readers and are not essentially endorsed by the publisher. No part of this publication may be reproduced without the written permission of the publisher. All rights reserved. Our Keys: 305-295-6376; email: [email protected]; website: our-keys.com.

COPY EDITOR: JESSICA PATTON PELLEGRINO

PHOTOGR APHER: TORY MATA

download your copy atthewellmag.com

MICHAEL & MICHELLE FINGER publisher, our keys and well magazine

EatFOOD, RECIPES, FACTS

7 Boost Your Health With Superfoods

11 Recipe—Kale Salad12 Recipe—Thai Collard Wraps13 Recipe—Green Supreme

Smoothie

MoveEXERCISE, YOGA

25 3 Exercises to Strengthen Your Core

LiveLIFESTYLE, GARDENING,

GREEN LIVING, COMMUNITY

15 Finding Your Inner Artist

BeMINDFULNESS, MEDITATION,

SPIRITUAL

21 Crystal Corner—Hematite

22 Turn Your Good Intentions Into Lasting Change

WellNUTRITION, ALTERNATIVE

THERAPIES

8 Meal Planning—Ease Stress and Enjoy Cooking Again

contents

8

15

12

7

25

We want to hear from you!As Well continues to grow, we want to know what kind of content you’re excited to find. Why do you enjoy Well? What would you like to see more of? Please send us an email and let us know!

[email protected]

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well | May June 2018 | 5

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The typical American diet is relatively low in vitamins and minerals. Superfoods, on the other hand, are especially nutrient-dense. They contain an array of antioxidants and phytochemicals, and are an excellent way to boost your intake of vital nutrients. Adding superfoods to a daily smoothie is the easiest way to begin to include them in your diet.

Here are a few of the most common superfoods to consider:

Unlike most other fats, coconut oil is composed of medium-chain triglycerides (MCTs), which have been shown to boost metabolism, suppress hunger, and promote healthy brain function.

Raw cacao is packed with antioxidants — per ounce, it has 20 times more than blueberries and 119 times more than bananas! Cacao can also increase energy, and its MAO inhibitors have been shown to reduce appetite and boost mood. It’s a true feel-good superfood!

Maca is an amazing supplement for anyone with an active lifestyle, with benefits for mood, energy, and overall health. Many athletes take maca for peak performance, and within days of using maca you may notice an increase in energy and stamina. Maca is also rich in B vitamins and vitamins C and E, as well as calcium, zinc, iron, magnesium, phosphorus, and amino acids.

Curcumin, the primary bioactive compound in turmeric, has incredibly effective antioxidant and anti-inflammatory properties. This golden root has been used in Ayurvedic medicine for centuries, though modern medical science is only just beginning to uncover its impressive potential health benefits. Try adding about one inch of fresh, peeled turmeric root to your next juice or smoothie. Fresh turmeric has an earthy, floral taste, and pairs well with fruits and vegetables of similar color. Powdered turmeric may also be used.

It may surprise some people to know that spirulina is 65% protein — compared to red meat, which is only 22% protein, and lentils, which are only 26%. In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. Just two tablespoons of spirulina can supply an entire meal’s worth of protein.

Chia seeds are a complete protein, have more omega-3s than salmon, more potassium than bananas, and more calcium than milk, and are loaded with antioxidants. They help with weight loss because they absorb water and make you feel full longer. Thicken your smoothie by adding a tablespoon of this superfood.

“What will we eat today?” As a busy mom of two, I was often finding myself asking this question, and I felt that I was wasting precious time and energy every day while occupied with finding an answer. My solution was usually something quick, easy, and not necessarily healthy, or take-out. I seldom found myself excited to make food at home, simply because it was always the same thing. I felt a block in the kitchen that seemed to overflow into other areas of my life. I wasn’t enjoying food or mealtimes, which should really be some of the great joys in life. I wasn’t always feeding myself and my family delicious, healthy meals, and I felt bad because of it.

I suspect this is a problem that many people face — especially parents. With our full schedules and often-selective eaters, it is difficult to find time to devote to food. I found myself wanting to run in the other direction of the grocery store. I simply did not know what to get or how to prepare it. I needed to make a change.

The solution I have found is meal planning, something I long-dismissed as too daunting or formal an undertaking, but which has instead revitalized my relationship to food. Once a week (I chose Sundays), I sit down and plan healthy, delicious meals for the week. For dinner, I chose seven genres of food, one for each night of the week. For example, Friday

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is grill night, Saturday is DIY pizza night, and Monday is soup night. I keep an ongoing collection of my favorite recipes for each genre. For soup night, I’ll make chicken noodle soup one week and tomato soup with grilled cheese sandwiches the next. I have found that the key is to choose simple recipes that we all love and that I feel comfortable making. The biggest dinner challenge for us is to incorporate the vegetables that I know my little boys like, broccoli and green beans. I am hoping to find recipes that sneak in a greater variety of veggies (ideally, ones that are locally grown)! For breakfast and lunch, we have a few “go-to” meals that I make sure to have the ingredients for in the house. We tend to snack throughout the day, so I always make sure we have carrots and hummus on hand, and some frozen fruit pops for a little treat.

Once you have created your meal plan, the next step is to make a shopping list and choose a shopping day (I chose Mondays). This is also a good time to consider what’s on sale. For example, fresh produce usually goes on sale when it is in season, so add those Florida strawberries to your breakfast smoothie or cold cereal for the week.

The final step in meal planning is some meal prep. Lunchtime salad can be prepared several days in advance if kept in an airtight container (tall mason jars are great for this); just add dressing when you’re ready to eat it. Or, follow the “cook once, eat twice” guide and cook a big batch of rice. Serve rice and bean burritos one night and a delicious vegetable and rice stir-fry the next. This helps save a few extra minutes when making a meal, and I find that it really helps ease my mind to know I have something already prepared.

Meal planning gets easier over time. It doesn’t have to take eight hours on a day off; the more familiar the process becomes, the quicker it gets. I have also found myself excited to discover new recipes, print out a weekly calendar, and create a meal plan that I feel good about for my family and me.

A tip for meal-planning success: Stay flexible! With recipes already planned and ingredients on hand, it’s easy to switch a meal to a different night if family schedules or food cravings warrant a change. It’s OK to keep a take-out night on the schedule as part of your meal plan, too! No one can plan for everything; the most important part is to create less stress and more quality, meals and otherwise, in your life. I hope this helps you as it has me. From my kitchen to yours, happy meal planning!


The City of Key West works very hard to minimize discharge of pollutants to the ocean and all of us can help by simply keeping waste off of the ground.

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1 bunch kale

1 avocado, diced

1 clove garlic, minced

6 cherry tomatoes, halved

6 pitted olives, halved

1 small carrot, cut in ribbons

1 lemon

1 tbsp. hemp seeds

1 tsp. sea salt

1. Wash the kale and tear it into small pieces. Place in a bowl.

2. Sprinkle the salt and squeeze the lemon over the kale.

3. Massage the kale with your hands until it appears wilted. The salt and lemon help break down the fibers, making it softer and giving it the appearance of being sautéed. Don’t be afraid to really get your hands in there! The longer you massage it, the softer it gets.

4. Mix in the minced garlic and the cubed avocado. Again massage the kale, squeezing the avocado into it to create a creamy coating. Taste and add more lemon or salt if desired.

5. Mix in the olives, cherry tomatoes, and carrots, and sprinkle with the hemp seeds. Plate and enjoy!

i n g r e d i e n t s

Spring is a perfect time of year to consider cleansing the body with lighter, more vibrant foods, and recommitting to your healthy eating intentions! Perhaps eliminate grains and sugar for a period of time to give your digestive system a break. Maybe choose to treat yourself to a green juice or smoothie each day, or simply pledge to eat more greens and vegetables. The recipes in this issue are all raw, vegetable-based, and grain-free, to help inspire your creativity. Enjoy!

Kale Salad

Recipes

Serves 2


Thai Collard Wraps Makes 2 entrees

2 tbsp. minced ginger

1 clove garlic, minced

3 tbsp. lime juice

2 tbsp. coconut palm nectar

1/4 tsp. salt

1 tbsp. tamari or soy sauce (tamari is a wheat-free form of soy sauce)

1/2 cup almond butter

1/4 cup water or just enough to create a thick sauce

feel free to substitute any variety of colorful vegetables

1/2 red pepper, thinly sliced

1/2 yellow pepper, thinly sliced

1/2 cup red cabbage, thinly sliced

1/2 cup white cabbage, thinly sliced

1/2 carrot, cut into matchsticks

3 scallions, sliced thin and lengthwise

2 tbsp. finely chopped mint

2 tbsp. finely chopped basil

1/2 cup cilantro, chopped

3 collard leaves

s a u c e i n g r e d i e n t s v e g e t a b l e i n g r e d i e n t s

1. Place everything into a food processor and blend until the mixture comes together in a ball.

2. Line a square pan with cling wrap and spread the mixture about 1-inch deep. Place in the refrigerator or freezer to chill.

1. Place all of the ingredients for the sauce into a high-speed blender and blend until smooth.

2. Prepare your vegetables and place in a large bowl.

3. Pour the sauce over the veggies and mix well to coat.

4. Cut the stem out the center of the collard leaves, leaving two separate halves.

5. Place some veggie mixture in the center of each leaf and roll up. Eat and enjoy!


Green Supreme Smoothie Serves 1

8 oz. coconut milk, unsweetened (or favorite dairy-free milk)

1 banana frozen (1 cup)

1/2 cup pineapple, frozen

1/2 cup mango, frozen

1 handful spinach

1 tbsp. coconut oil

1 tsp. chia seeds

1 tsp. spirulina

1 scoop vanilla protein powder

Blend everything in a high-speed blender until smooth.

i n g r e d i e n t s


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From the earliest cave painters and storytellers, artists have always played a pivotal role in human cultures across the world. Throughout time, we have danced, drawn, and sang; we’ve written poetry, acted, and created beautiful things.

Creative expression is an act of the heart; it speaks to our senses. Its primary purpose is to bring us pleasure and joy. In today’s fast-paced, modern world, it seems we need our artists more than ever. Making art helps us process the world around us and can open our minds, bringing new understanding and creating community around this shared experience. Artistic creation requires us in a way to be present and contemplative, helping us find a place of inner stillness. The pure act of viewing art gives the gift of this effect, as well. Whether we are making it, or appreciating it, we can delight in our senses, and allow the creative mind the space to play.

Though some may have an innate talent for the arts, we all have an inner spark of creativity. Today’s world, which puts an emphasis on practical thinking, responsibility, and achievement, can often lead us away from play and creative expression. As children, we possess a natural creative spark, but so often as we age, we begin to lose sight of this. At some point, most of us acquire the unfortunate belief that we’re not talented enough to pursue our artistic desires, or we begin believing that we just aren’t creative by nature.

Letting go of these beliefs and rediscovering our inner artist, however, allows a freedom of expression to come forth that helps us get out of our heads and back into our hearts. It’s in our very nature to express ourselves, and to appreciate beauty in the world, and every one of us has access to this well of inspiration in some form. Regardless of your experience, we can all learn to enjoy the wonderful effects of allowing the creative self to shine.

Beyond the pure joy of creativity, artistic practices can have a very real effect on our everyday state of mind. In times of stress, we often look for

“All true artists, whether they

know it or not, create from a

place of no-mind, from

inner stillness.”— E C K H A R T T O L L E

easy ways to escape or avoid our discomfort (think mindless TV, unconscious eating, or a few too many drinks). However, it’s mindful presence that can truly bring us back into balance. Expressing ourselves creatively can be incredibly therapeutic, allowing us to process and integrate life’s highs and lows through the heart, rather than the mind. In today’s busy, structured, often-demanding world, it can be deeply nourishing to switch into this creative mode. A simple artistic practice can help us reconnect to our intuition, desire, sense of play, and personal power. It frees us from expectation, and encourages us to explore and feel the world around us, and to express it in our own unique way.

So, how can we begin to call on the inner artist in our own lives? For some, releasing self-judgment may take some practice, but the willingness to try is all that’s required. If you’d like to access this part of yourself, but you don’t know where to begin, here are a few easy practices to help you step into your creative mind. Choose one that feels good to you — or try all three!

For these exercises, choose one item in your home as your subject. It can be anything — a hat, a toothbrush, a pair of sunglasses. For this example, we’ll use a flower.

This simple practice, known as blind contour drawing, works very well to help us ditch our self-judgment, especially when just starting out. In this exercise, we will draw our flower entirely without looking down at the pen or paper. Sounds odd, doesn’t it? That’s the fun! This practice is about learning to really observe your subject, and to feel comfortable freely drawing without the pressure to create a masterpiece. And you just might surprise yourself and enjoy what you create!

Place your flower out on the table in front of you and find a pen or pencil and a piece of paper — any kind will do. Look closely at the flower, and begin to draw. Try not lifting your pen from the paper, creating a drawing from one continuous line. Don’t worry about the end result looking like your object (because it most likely won’t!); instead, focus on letting your hand follow your eye as it traces the curves and lines of your object. Have fun drawing the little details as well as the larger shapes. Perhaps you’ll be inspired to keep adding to your drawing, or even layer another blind drawing on top. Go with it!

Get your creative juices flowing through language. In this practice, try writing from the perspective of the flower itself. Imagine yourself in its place. How does it feel to you? If it thought, what would it think about? What would you say to the person who picked you? Let your mind wander as you write freely. Perhaps you’ll write a few lines, or maybe a small story will emerge. Follow your instincts and see what unfolds.

Physical movement practices can be wonderful for grounding, connecting us to the present moment, and balancing overly active minds. Consider your object. What kind of music does it evoke in your mind? If you have access to it, go ahead and play it. Now begin to feel the kind movement that would represent that flower. Does it feel round and smooth? Does it move slowly, or quickly? Perhaps there are many petals that feel energetic to you, or thorns that feel sharp and dangerous. Again — assuming your blinds are closed — no one can see you! Take this time to forget about how you look, and allow your body to move freely. If you play music that you enjoy, this could be a wonderfully therapeutic practice to take for yourself when you want to shake off the dust and elevate your mood.


If you enjoy drawing, try a mandala coloring book — made for adults! These books are a fantastic way to

entertain the creative mind, while reducing stress and anxiety. Feeling a little wound up? Spend a few minutes

filling in these beautiful designs.well | May June 2018 | 17

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Most Americans go to the dentist, the eye doctor, and their primary physician on a regular basis. But many Americans neglect their hearing, and hearing health is just as important! Hearing plays a huge role in our health, and hearing loss has been linked to medical conditions like depression, cognitive decline, and dementia. One out of five Americans suffers from hearing loss, and most people never address it. As part of Better Hearing Month, Hear 4 U/Hear 4 Kidz is encouraging you to be more aware of your hearing health. Join us now for our Better Hearing Event and take advantage of these special offers!

May is Better Hearing & Speech Month

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A Metaphysical Guide to Gems and Stones

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It is easy in our busy lives to get sidetracked from our most honorable goals. Many times our goals necessitate creating new habits, which requires perseverance and patience. From the perspective of mindfulness, these resolutions embark us on a journey; we set out for a destination, and we need to build our raft along the way. The key components of mindfulness such as intention, attention, and attitude can be helpful tools in this journey.

Intention is simply knowing why we are doing what we are doing. When we intend, we turn the mind toward something. Take time to look at your values and aspirations, and let your goals emerge from that. Allow it to be a wish of the heart and something meaningful to you, not something you should do.

If your goal is to lose weight, objectively look at the intention behind it. If it is because you believe you are not attractive as you are, you are actually harming yourself by confirming this belief every time you go to the gym. Sustaining this resolution might turn into a battle against yourself. If, however, the intention is to feel healthier because you deserve it, or you want to get fit to do the trek of your dreams, it is easier and even

exciting to create new eating or exercising habits to get fit and lose weight.

The intention is both the spark that lights the fire and the fuel that will propel you toward your goal. The closer to your heart and values, the greater the chance you will stay on course or be willing to get back on it.

This means being present for the new thing you are committing to, making time for it ,and slowing down so that you can notice the details of your experience. What matters here is that you participate to the best of your ability with as much attention as you can gather, remembering that it will vary from day to day, moment to moment!

Being present for an experience seems like such a simple act; however, it goes against the scattered tendencies of our wandering mind. If you quit smoking or go on a food cleanse, the withdrawal effects might not be pleasant to experience. Attention means simply being present with this. Many experiences, pleasant or not, become more obvious when we pay attention. This is why the attitude with which we meet the experience is a key component to taking the next step toward our goal.

PHO

TO B

Y A

SHLE

Y B

ATZ

How am I paying attention? Am I judging myself, or being kind to myself? The mind can be quick to judge our progress in terms of success or failure. This kind of judgment can — and, more than likely, will — sabotage our efforts.

The attitude to bring is one that is curious, open, kind, and accepting of our experiences with this new endeavor, whether good or bad. The open attitude welcomes new ways of being. This new direction will for sure take us through unknown territories, and may ask us to look at patterns or beliefs that we may carry about ourselves. Opening to them, rather than resisting them, will make the journey much more interesting and enjoyable.

The qualities of kindness and acceptance make it easier to be present no matter what is happening, whether we are having a great time or running into difficulties.

May your mind be a loving, supportive friend, and may your resolutions take you on a fun and enriching journey!

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Dr. Ashley Hoyt, A.P. ACUPUNCTURE PHYSICIAN

3420 Duck Avenue, Key WestKeyWestWellnessCenter.com • 305-296-5358

Acupuncture • MassageBIO & Vitamin Injections

Skin Care • Herbal MedicineAcu-Facial • Wellness Programs

Weight ManagementSmoking Cessation

We Accept Most Insurance

NEW!RaindropTherapy

Spring Clean Your Wellness!$10 off Acupuncture or Massage

20% off Facials & Skincare Services


305-707-5887 bikramyogakeywest.com kw-yoga.com

one week UNLIMITED $25

New & Local Year-round students / also good for those returning after 1 year

BONUS: Sign up for an ongoing membership before your Unlimited Week is over and get an extra $10 off your first month of membership!

NEW MEMBERSHIP LEVELS: Sweat LITE 8x/Mo. • $79 • Access to 8 classes/month valued at $10/class

Sweat ELITE Unlimited • $99 • Unlimited monthly access valued at $8/classVisit us bikramyogakeywest.com for more information

Vibrate higher this spring and summer

* Six-month commitment * 30 days cancellation notice

EST. 1985 • INDEPENDENTLY OWNED & OPERATED927 WHITE ST. KEY WEST • Beginners and experienced welcome!

Starting May 1st: New schedule, more yin yoga and vibrational sound classes coming your way

— even more reasons to join and save!

Physical strength starts at our core. The core refers to all of the muscles in our midsection — the front, back, and sides — and these muscles act as stabilizers for the entire body. Strengthening our core increases balance and improves stability. Strong core muscles greatly improve posture, and also help us avoid injury, especially to the back. The whole body can move more gracefully and work harmoniously when we’ve taken the time to develop this power center.

Here are three simple exercises you can do at home. If you find these challenging, remember that practicing these positions for even a few seconds every day can be greatly beneficial. Try to hold each position for 10 to 15 seconds to begin with, and repeat two to three times, increasing as you get stronger.

Place your hands on the floor directly under your shoulders. Walk your legs back until you have a flat back. Keep your hips high, so that your body forms one straight line from your head to your toes.

Lie on your back with your knees bent and your feet flat on the floor, about hip width

apart. Place your arms by your side with your palms facing down. Press into your feet and

slowly begin to lift your hips toward the ceiling, until your body forms a diagonal line

from your shoulders to your knees.

Start by sitting with a straight back and knees bent, feet flat on the floor. Begin to lift your feet off the ground, finding your balance, and raise your shins parallel to the floor. Your torso will naturally tilt back a little. Hold your hands straight out in front of you on either side of your legs. If you are able to straighten your legs while still keeping your spine straight (forming a “V” shape with your body) you can do so; otherwise, keep your legs bent.


A boutique wellness center offering Massage Therapy, Private Pilates and Yoga Instruction

1200 White Street, Key West • 917-653-0200 • happybodykw.com

KEY WEST ORTHOPEDICS

BOARD CERTIFIED ORTHOPEDIC SURGEONS

Dr. Robert Catana, D.O. Dr. David C. Perry, M.D.Advanced Sports Medicine

& Joint ReplacementLATEST TECHNIQUES IN ARTHROSCOPIC &

RECONSTRUCTIVE SURGERY

PHYSICAL THERAPY & QUEST LAB

Serving the Keys since 19933428 N. ROOSEVELT BLVD. KEY WEST • 305-295-9797

WWW.KEYWESTORTHOPEDICS.COM

T H E P I C T U R E F R A M E R S

Open MON-THU 9-5 • FRI 9-4 • SAT by appt.

artwarehousekw.com • 305.293.1122 3436 Duck Ave. Key West

Display Your Life Creatively

Brian Wagstaff, MD

Cameo Hehe, PA-C

No Appointment NecessaryMON-FRI 7:30AM-3:30PM

SAT 9AM-1PM

FAMILY DOCTOR

KEY WEST URGENT CARE

1501 Government Road at Flagler Ave. • 305-295-7550

More Than Just Urgent CareFamily & Urgent Under One Roof

Now Accepting New Patients!

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To advertisecontact Michael at305-295-6376


Located directly across the street from the historic Casa Marina, A Waldorf Astoria Resort, Spa al Maré

offers relaxing, beautifying, replenishing treatments for singles and couples, oceanside or indoors. Explore

our menu for an array of soothing offerings.

Call 305.906.0645 to schedule an appointment

Summer SpecialCOUPLE’S 50 MINUTE MASSAGE • $250

INCLUDES 2 COMPLIMENTARY CASA COLADAS Piña Colada with Rum & Key Lime Liqueur

1500 Reynolds Street Key West FL 33040 spaalmare.com • 305.906.0645

Gift Certificates available. Inquire about local’s discount. Complimentary valet parking.

Raw Vegan THAI Superfoods COLLARD

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