healthy intent magazine, summer 2015

FEEL YOUR SEXIEST THIS SEASON!

HEALTHY INTENTSEASONAL HEALTHY INSPIRATIONS

ISSUE #01 SUMMER 2015

DELICIOUS SUMMER

7 TIPS FOR SAFE TRAVELS

HEALTHY YOU - HEALTHY EMPIRE

EPIC ROWACROSS

THE PACIFIC

FIND YOURAUTHENTIC

VOICE

The idea of the basics is always appealing; simple things create the foundation for skills that become vital in work or home life. The goal of this magazine is to ignite the desire for culinary adventures, enrich your life with nature’s beauty, discover new and redis-cover traditional ways to move your body.

NATALIA LEVEYCHEF, FOUNDER, CHC

It’s no coincidence that the release of our first issue coincided with summer! First off, every month this summer we celebrate birthdays for each member of my family (excluding the canine). Second, - summer

is a perfect season to take some time to re-charge (In some european countries people take an entire month off). When I was a little girl, we would spend summers in the coun-try just outside of Moscow. There wasn’t an empty square of land on our Dacha. Every inch was filled with carefully planted rows of vegetables, herbs and berries. Bushes and fruit trees stood guard around the perim-eters. I remember the taste of fresh-picked tomatoes and the aroma of strawberries and peonies. Our trips to the forest ended with carrying baskets filled with mushrooms, blue-berries and raspberries. One time during our walk in the raspberry bush labyrinth my grandma pointed to a nest with baby birds. I was maybe 6 at the time. She taught me to love nature and to take only what’s allowed, to take care of it, be gentle and considerate. Life was simple back then; the kids played outside and looked forward to weekly deliv-ery of groceries and ice cream from the city. Those warm summers of my childhood have created the most unforgettable memories, and it gave me great pleasure to take a trip down memory lane with you.

WELCOME!

This magazine is for you, my beautiful readers. You can relax with it on your lunch break or read with your family after dinner.

www.healthy-intent.com

cover photo byHeidi Hapanowicz

Have a happy and healthy summer!

OLENKO’S RAW VEGAN CHERRY-STRAWBERRY POPSICKLES

DELICIOUS SUMMER

This smoothie is great for a hot summer day or a picnic. You don’t have to serve it in a pineapple if you are going to the picnic. Just simply pour the smoothie in the Mason jars and enjoy at the picnic.

EAT WITH HEALTHY INTENT summer 2015

www.healthy-intent.com / 3

OLENKO’S TROPICAL PARADISE SMOOTHIE

1 organic pineapple2 organic bananas2 cups organic cubed water-melon2 organic peaches 1 organic mango

Instructions:

Using The OXO GOOD GRIPS Stainless Steel Ratcheting Pineapple Slicer, scoop and slice your pineapple, save the pineapple shell to serve your smoothie. Place the pineapple

slices in a Vitamix or another high-speed blender. Add the rest of the fruit with 2 TBS of pure water and blend until smooth.Serve the smoothie in a pineapple shell, decorate with strawberries or any other fruit using toothpicks to hold them in place. You can also add some ice to the blender if you want an extra cold smoothie. So refreshing and yummy!

RECIPES AND PHOTOGRAPHS BYALEKSANDRA WINTERS / OLENKO’S KITCHENWWW.OLENKOSKITCHEN.COM

2 cups organic pitted cherries 2 cups organic strawberries1 TBS pure water

Mix everything in the Vitamix or another high-speed blender until smooth. Pour the mixture into popsicle molds and let it set in the freezer. Enjoy!

I love cherries and strawberries, nothing better than summer fruits. Those popsicles are so yummy and easy to make. They are great for kids, or as a healthy summer snack.

OLENKO’S BOOK “RAW FOOD ART” IS DUE TO COME OUT THIS FALL


EPIC ROW ACROSS THE PACIFIC

SUMMER EXCERCISE FUN

Will Sonya become the first woman to successfully row across the Pacific?

If rowing across the ocean is not your choice of a summer exer-cise program, we have some other fun suggestions for you:

When I first met Sonya Baumstein in early 2014, she intrigued

me. Her stories of paddle boarding across the Bering Strait, fighting off a shark, rowing across the Atlantic were captivating. Sonya is so full of life, and one of the most giving people I’ve ever met. She spent a good hour telling my daughter her travel stories, and answering all sorts of questions. She just de-parted this past Sunday for

BY NATALIA LEVEY

her SOLO row across the Pacific Ocean. Her journey will begin in Choshi, Japan and end in San Francisco. She is hoping to be the first female to successfully com-plete this seemingly im-possible mission. The level of preparation is nothing short of getting ready for a space journey. The work-outs, the food, the clothes, tools, medication have been carefully packaged in her specially designed 24-foot boat. During her trip Sonya will be collecting data for NASA.

Natalia Levey & Sonya Baumstein

MOVE WITH HEALTHY INTENT summer 2015

Beach volleyballBikeHike Jump ropeKayakPaddle BoardRoller skateRunTennisSwim

You can follow Sonya on her journey at http://expeditionpacific.com


S summer IS here and you are em-barrasingly having a hard time know-ing exactly how to

relax. But you know, you need it...

Here’ are some tips to decompress, deprogram, and destress:

HEALTHY YOU - HEALTHY EMPIRE

1 Remember that your empire and everything you have worked so hard to build, will

not, I repeat, will not come crashing down because you are taking time off.

2When you have fun, you actually de-stress your brain, and open up the ability to access

more of your brain. So, yes, having fun will be the doorway to more creativity & productivity. Trust me on this one. And if you are a skeptic, then test it out this summer, and then notice what happens.

3Summer is a time to connect to the natural beauty that surrounds us; so do that. Take a few

days and hit the beach, hike, or plan an Interna-tional Adventure. Maybe even something you would not normally do, and watch yourself connect to that part of you that has been yearning to come out & play.

WRITTEN BYASHA SOUL + BUSINESS MENTORWWW.ASHAISNOW.COM

WORK WITH HEALTHY INTENT summer 2015

FEEL YOUR SEXIEST THIS SUMMER!

It is that time of year again…summer! Warmer weather, fresh produce, outdoor activi-ties and bathing suits. As we shed our cold layers to em-brace this wonderful time of year, we can’t help but think about the thrill this season can bring with its bright warm days and enchanting eve-nings. Summer is a very sexy season. Unless… you aren’t feeling so sexy. In February I felt highly mo-tivated to make this be the summer I don’t cringe put-ting on my bathing suit for the first time. I met some of my fitness and healthy eating goals but I didn’t hit them all. I may have had a few more pieces of pizza than intended, and skipped more workouts than I planned. So when I put on my bathing suit for a test drive, sexy wasn’t the first thing that came to mind when I saw my reflection in the mirror! “Oh wow!” in that humbling, kind-of-I–forgot-I’m-not-20- anymore kind of “Oh wow!” This year, howev-er, instead of ripping off the suit and curling up in a ball of defeat and inventing ways to camouflage the natural aging of my body, I stood there. I stood there and accepted the changes of my body. I stood there until my mood shifted from self-deprecation into sexy. I want you to make that shift too.I remembered that one of

the healthiest things I can do for myself is find confidence within. This isn’t a cop out nor an excuse for forgoing a healthy lifestyle, rather, it is the foundation of one. Frankly, there is nothing more attractive and inviting than someone who is confident in whom they are. When you have self-love, people are drawn to you and see you as a sexy, self-assured person and want to be around you. In my years as a therapist,

I’ve seen with clarity that one of the most common elements of a healthy rela-tionship is two individuals having a robust and positive relationship with themselves, individually. We’ve all heard this - know yourself, be com-fortable with yourself. But we aren’t taught how. If you are like most of us, self-love is something you agree with in theory but isn’t something that you naturally know how to develop and grow.

WRITTEN BYJULIANA MORRIS, PHD, LMFT, LPC.WWW.DRJULIANAMORRIS.COM , [email protected]

LIVE WITH HEALTHY INTENT summer 2015


Mirror, mirror on the wall. Stand in front of your

mirror and stay there until you can say something posi-tive about your body. You will be flooded with nega-tive, critical thoughts. That is okay - they are just clearing the way for wonderful, juicy love thoughts to start flow-ing! They will appear and may start off with “I have great eyebrows.” Or “I like my smile, my arms and fingernails.” Come back the next day and do it again. Let the negative thoughts flow by like clouds and grab ahold of the posi-tive ones. Go to the mirror at different times of the day and use different size mirrors. Get up close, stand far away. Start approaching the mirror with less clothing on. This process isn’t about critiquing, it is about self-loving. Ac-cepting. Embracing. After a couple of weeks of this daily two-minute exercise, you will begin to enjoy it. Even start noticing a little bit of Oomph in your step.

Intention collage. I love collages. I keep a box of words and

images I ripped out of maga-zines for when I feel inspired to make a collage. One of my favorite collages involves a box. It can be any size box. Start making two stacks. One stack will be of word cards and images that represent your outer sexy. Include things like your favorite outfit, your favorite body part, lyrics to your favorite song or an inspiring beach scene. In the second stack will be things that are sexy about you on the inside, like what kind of friend you are, what makes you feel sexy in bed, your compassion, and your life purpose. Collect the images and words for days or weeks and add to it. As you start feeling more confident and satisfied, start collect-ing objects that represent your hopes for places where you can grow your inner and outer sexy.

May I have this dance? I want you to take

yourself on a date. And splurge within your budget. Plan a wonderful date for one and free yourself, even if just for a few hours. Get childcare if you need it, turn off your phone and get excited to spend time doing something wonderful with an amazing person - you! Trade the sweats for something nice, put on a great playlist as you get ready, and plan something special for your few solo hours. It can be a fun adventurous day, where you go zip lining, or a relax-ing night cooking a delicious meal while sipping on a glass of wine. Light a candle and nourish all your senses. Plan something that brings out the sexy in you and feeds your soul.

1 2 3

Here are 3 things to do to “sexy proof” your summer. As you journey through them in your every day life, pay attention to how you view yourself, how others are drawn to you in a differ-ent way and how your world appears more bright, more magical and more sexy.

FEEL YOUR SEXIEST THIS SUMMER!CONTINUED

Do these three activities just for you and make sure to be purposeful with each minute. Stay in the mindset of how amazing you are and how you can find joy by creating time that is just for you. Start the summer off with committing to finding the sexy inside you!



1 Stand Up Straight. When you are lacking confidence and feeling unsexy, your tendency might be to let your shoulders round forward. This is not sexy. How do you normally stand? Take a moment to notice. Now stand up straight. Press your feet firmly down. Lift your chest. Allow your shoulder blades to relax down your back. Gently lift your chin a bit. Smile. Do you feel differently? Not only does standing up straight make you feel more confident and sexy, but people who

stand up straight are often perceived as looking smarter and more attractive. Nice bonus! Try sitting up straight as well. You might need to set a daily reminder on your phone to remind you check your posture. There are tons of health benefits to good posture as well and good health is always sexy.

2Create your own scent. As the weather gets warmer, you might like to change your perfume. Why not make your own? Fill a small glass bottle (with a spritzer top) ¾ full with distilled water, fill the rest of the bottl with witch hazel then add 10 to 20 drops of your favorite essential oil. Pop over to your local health food store to smell all of the varieties they have. Pick out the ones that make you feel sexy and confident. You might like to mix some together to make a custom scent

like adding citrus with lavender. This recipe is pretty light and can be used as a body spray as well. If you pick a small bottle then you can take it with you everywhere for a little spritz and a quick confidence boost!

3Affirmations. This is the most important one! You can work out, stand up straight, wear sexy clothes, create your own scent, but if you spend all of the time saying things like “I feel gross” or “I’ll never be as sexy as her/him” or “I wish my butt was smaller/bigger” how the heck are you going to feel sexy? Do people seem sexy and confident to you when they spend their time focusing on what they think are their flaws? No! You can change your thoughts so let’s do it

together! Every time you think something negatively about your appearance or find yourself comparing yourself to someone else I want you to say one of the following:: “I feel sexy” ; “I am sexy” ; “I am confi-dent” Say these affirmations all the time. When you wake up, when you are getting dressed, when you shower, when you remind yourself to stand up straight, as you spray on your new scent, as your drive, as your ride the train, as you catch yourself thinking otherwise. Say them until you believe them and then continue saying them.

Your new story: You are going to feel sexy and confident all summer long!

3 MORE IDEAS FOR YOUR SEXY SELFWRITTEN BYKERRY BURKI CREATIVITY + SELF-CARE + COMMUNITYWWW.KERRYBURKI.COM



DO YOU HAVE A GREEN THUMB?… or an index finger? Gar-dening takes lots of time, skills and patience. Not to mention spending lots of time outside. If you are not planning to participate in a gardening project this summer, we put together 10 unexpected reasons to get outdoors:



Community gardein in Annapolis, MD

- Plant something that requires daily watering.- Lounge in a hammock.- Bike to a friend’s house.- Take your work meeting outside for a walk-and-talk.- Do your own mani pedi on the porch or balcony.- Fold your laundry in fresh air.- Go to a farmer’s market and make a point to meet local vendors.- Collect shells at the beach for an art project.- Compose a melody from a bird’s song.- Learn new constellations.

1Be prepared. Once you have selected your destination, research the surrounding restaurants and shops. If you have any dietary restrictions,

contact the hotel staff and make necessary inquiries.

2Always have a non-perish-able snack in your day bag. There’s always a possibility of running out the door without a plan. Pack your bag the

night before with a bar, jerky, or protein powder.

3In the summer through sweat and increased activ-ity our bodies lose a lot of sodium and potassium. Make sure you stay well hydrated

and replenish your electrolytes.

4Be careful of the ice. In many countries the quality of water and ice is not up to stand-ards, and the last think you would want to get on vaca-

NEWPORT, RI

Summer is undeniably the most popular time for travel. If you live in a place where change of seasons is obvious, then everything about the outdoors posesses the magic to draw you out. The green leaves, the blooming flow-ers, aromas of the summer all paint an enchanting 3D landscape. If you are still unsure of an interesting place to visit, plan a trip to Newport, RI. The town has been a choice location not only for Vanderbilt family va-cations and parties, but an ex-citing venue for the America’s cup sailboat race. (Some of the legendary boats are available for charter). The magnificent estates were built as summer homes to the aristocracy. With sprawling lawns, spectacular gardens, and stunning interi-ors, Newport mansions have keep secrets of their famous inhabitants for over a century. Not only you can visit the homes on foot, but also get a bird’s eye view in a helicopter.If you need a change of scen-ery from the houses, the bay and cliffwalks, visit Interna-tional Tennis Hall of Fame. Then head on over to the Black Pearl for their famous New England clam chowder and after grab a cocktail at 22 Bowens Wine Bar and Grille. Our favorite hidden gem is Lucia Italian restaurant. The simplicity of authentic Italian menu makes for a delicious meal in a warm and welcom-ing envoronment.I do hope you make Newport one of your future destina-tions, and want to hear from you:What is your favorite vacation spot you’d like to tell our read-ers about?Send an email to [email protected]

Here are some tips to surely keep you safe during your travels this summer

SAFE TRAVELS

tion is an infestation of bacteria that would lead to anything from a couple of uncomfortable days, to months of treatments.

5Always bring a medicine pack on your trips. Anything from diarrhea and allergy remedies to your prescrip-tion pills. Unless you are

a trained herbalist, and able to find cures in nature.

6Avoid heavy foods. Any-thing greasy and fried will immediately zap your energy and you will not enjoy yourself.

7Always take extra safety precautions when trying new exotic outdoor activi-ties – some countries don’t have the high standards.

Ask questions!

TRAVEL WITH HEALTHY INTENT summer 2015


SPEAK WITH HEALTHY INTENT summer 2015

Portofino, a beautiful seaside town, With its buildings that are anything but brown. A magnificent escape;Where the trees spread like a cape.

Clear silky waters bathe the shore,And my ears are aching for moreOf the sweet whispers of the streets:Secrets of the centuries in the summer heat.

Everything here invites you to romance;While aroma of jasmine is taking your senses on a grace-ful dance.Let yourself get seduced by this place, envelop in its warm embrace.

For the longest time I was afraid of writing. I’m not talking about homework as-signments or book reports. I am talking about the kind of

writing that captivates the reader; that goes along with expressing your truth. The kind I needed to produce for my business. But the truth is, I was scared of thinking! Growing up in a society where you were fed selective truth by a slotted teaspoon, I was not encouraged to have an opinion. To this day the idea of an authentic thought or my accent coming through my writing puts me in a state of panic. I talked about this with so many people, and someone had told me… think of Deepak Chopra, or Arianna Huffington, Mother Theresa or Dalai Lama. Each one has a different message, yet such powerful voices. The encourage-

FIND YOUR AUTHENTIC VOICE

Never lose faith in the power of your voice!

PORTOFINO

ment I have received over the years from my friends and family have grounded and lifted me up at the same time. Some of the first words I was able to string together in English were poems. After fifteen years of marriage, my husband and I still exchange poems on our anniversary. I have learned to stand up taller and to speak up in a room full of people. And to think, fifteen years ago I wouldn’t pick up the phone to call a plumber. I still get flashes of paralyzing fear. But what helps me get over it is the immense desire to be of service. To humbly offer you my perspective on life. To help you discover your personal beautiful truth and the courage to express it. Your words are magic. Even if your magic has an accent!

PORTOFINO, ITALY

BY NATALIA LEVEY

How did you find your voice? Send us your

story to [email protected]


I’m truly filled with gratitude to all the talented ladies who have contributed to this premier issue!

For content submissions, comments, fresh ideas forfuture issues please email

[email protected]

LAST THOUGHTS

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COPYRIGHT 2015 HEALTHY INTENT, ALL RIGHTS RESERVED

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healthy intent magazine, summer 2015

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