Port St. Lucie, FL January 2024 by City Lifestyle

JA N UA RY 2 02 4

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LIFESTYLE LETTER

Lifestyle Letter For many of us, this time of year is full of excitement. It presents us with a reset, new horizons and goals to pursue. But for others, January can be a reminder of failed attempts from years past and the burden of expectation that this year will be different. We approached this issue of City Lifestyle Port St. Lucie from a mindset of not supplying quick fixes to check boxes in the short term but valuing what is sustainable over the long haul. We wanted to provide inspiration for making lasting, realistic, long-term improvements to your physical, emotional and mental health. When it comes to anything in life - business, finance, food, home and personal health – it’s not what you do some days that move the needle - it’s what you do MOST days. For better or worse! For instance, taking a vacation every day would be financially and practically unfeasible, but taking a trip a few times a year is doable. Having a beautiful steak dinner with a few cocktails and creme brulee every night for dinner isn’t best for your health, but doing so once in a while might be fine! It’s not the sometimes choices we make, it’s the most of the time choices. So plan the vacation AND work to establish more regular rest in your work week. It’s not what you do some days - it’s what you do most days that will lead to a more peaceful, filling and fabulous year. Here’s to you! We’re rooting for you.

January 2024 CONTRIBUTING WRITERS

Angela Broockerd, Claudia Martin C O N T R I B U T I N G P H OTO G R AP H E R

Janie Jones

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF OPERATING OFFICER Matthew Perry EXECUTIVE DIRECTOR OF HR Janeane Thompson DIRECTOR OF FIRST IMPRESSIONS Jennifer Robinson TECHNICAL DIRECTOR Josh Klein AD DESIGNER Rachel Chrisman LAYOUT DESIGNER Kathy Nguyen

Learn how to start your own publication at citylifestyle.com//franchise. Proverbs 3:5-6 Port St. Lucie City Lifestyle™ is published monthly by Lifestyle Media Partners LLC. It is distributed via the US Postal Service to some of the Port St. Lucie area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle

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L I F E ST Y LE LE T T E R

Media Partners’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Media Partners’ does not assume responsibility for statements made by advertisers or editorial contributors. Information in Port St. Lucie City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

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inside the issue JANUARY 2 0 2 4 | HEA LT H & W EL L N ES S

30 08

Featured

08 16 24 30 6

16 On the Cover

Smoothie Bowls Power Poses

Yoga Poses to Boost Your Confidence and Self-esteem

The Benefits of Plant-Based Eating Mixing Health and Flavor

Delicious Mocktails to Savor Without the Alcohol

Photography: Janie Jones

Departments 4

Lifestyle Letter

Culinary Creations FOOD + BEVERAG E

Get Active HEALTH + WELLNESS

Healthy Lifestyle WELLNESS

Eat Right FOOD + BEVERAGE

Realty Report REAL ESTATE

Happy Hour FOOD + BEVERAGE

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C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

SMOOTHIE BOWLS

ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES Start your day with a nutritious and vitamin-packed breakfast. Smoothie bowls are a great way to add a variety of fruits and vegetables. Top with chia or flax seeds for an extra omega-3 boost, nuts or seeds for added protein, or sliced fruit for additional vitamins and fiber. Including a hint of turmeric or ginger can aid in digestion and has anti-inflammatory properties. Eating a variety of fruits and vegetables can aid in cellular repair and gut health, and smoothie bowls are a delicious way to incorporate more into your day. Try some of these simple recipes, or create your own combinations to give your health a boost. CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

Pine ap p

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INGREDIENTS: • 2 cups frozen pineapple • 1 frozen banana • 1 handful spinach (optional) • 1 tablespoon freshly squeezed lemon juice • 1 tablespoon manuka honey (or other natural sweetener) • ¼ inch fresh ginger • ½ cup coconut water TOPPING SUGGESTIONS: • fresh fruit • seeds • pomegranate seeds

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings.

B owl at e

ol INGREDIENTS: • 2 frozen bananas • 2 tablespoons cacao powder • 2 tablespoons peanut butter (or other nut butter) • 1 date • 1 teaspoon cinnamon • ¼ teaspoon vanilla extract • ¼ cup almond milk or oat milk • 2 tablespoons chia seeds, optional Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings.

TOPPING SUGGESTIONS: • banana slices • oats • granola • chia seeds • coconut flakes • chopped nuts • cacao nibs

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CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

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INGREDIENTS: • 1 orange • 1 clementine • 1 ½ cups frozen strawberries • ½ cup frozen blueberries or raspberries • ¼ cup fresh spinach or kale • 1 tablespoon cranberry juice • 1 tablespoon freshly squeezed lemon juice • 1-2 dates • 1 teaspoon fresh ginger • 3 tablespoons oat milk or almond milk • ¼ teaspoon cinnamon • 2 teaspoons raw or manuka honey Blend all ingredients and pour into a bowl. Top with desired toppings.

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

TOPPING SUGGESTIONS: • fresh berries • oats • clementines • chia seeds

INGREDIENTS: • 1 orange or 2 clementines • ½ cup carrots • 1 cup frozen mangos • 1 cup frozen peaches • ½ banana • ½ cup vanilla yogurt • ½ teaspoon turmeric, ground • small pinch of pepper Blend all ingredients until smooth. Top with desired toppings.

TOPPING SUGGESTIONS: • granola • sliced almonds • berries • ground flax seeds

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POWER POSES 5 Yoga Poses to Boost Your Confidence and Self-esteem

ARTICLE BY CAITLIN AGNEW PHOTOGRAPHY BY LIFE N LIGHT

Brett Larkin, is the founder of Uplifted Yoga and teaches yoga designed to ignite a personal transformation. Her award-winning YouTube channel has over 500,000 subscribers. A trailblazer in the online yoga space, she started certifying yoga teachers virtually through her online yoga school in 2015. Brett shares five power poses to incorporate into your practice for a confident and powerful new year. For more info about Brett and her online training options for all levels, go to BrettLarkin.com.

G E T ACT IV E | HEALTH + WE LLN E SS

Low Lunge (Parsva Anjaneyasana) Stand taller and open your side body in this low lunge variation.

Bridge Pose (Setu Bandha Sarvangasana) Project radiance up and out from your heart while strengthening your back body.

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

Camel Pose (Ustrasana) Open your heart for increased confidence and counteract “text neck” while you’re at it.

CAN YOGA HELP BUILD SELF-ESTEEM? Confidence is all about feeling good in your own skin, and practicing yoga makes you more aware of your body. You are tuning into your breath, your feelings, and your true vision. Physically it strengthens you. Mentally it helps you focus. With improved posture, you stand taller; and with a clear mind you are more prepared and confident to take on what comes your way.

Shoulder Stand (Sarvangasana) Usher in a fresh perspective and new creative ideas. Also great for relieving low back pain.

G E T ACT IV E | HEALTH + WE LLN E SS

Wild Thing (Camatkarasana) Take up space. Get fierce. Practice stretching into the fullest expression of who you are.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

W H AT’S IN YOUR CART? H E A LT H Y A N D A F F O R DA B L E M E A L P R E P F O R YO U R L I F E !

If you find yourself skipping meals because you don’t have time, or if you believe eating healthy is unaffordable, fear not and read on! As a dietitian, I can tell you that eating healthy is easier than you think if you follow these tips:

ARTICLE BY CLAUDIA MARTIN-AYOADE, MBA, MS, RD, LD PHOTOGRAPHY BY JANIE JONES

H EA LT H Y LIF E ST Y LE | WE LLN E SS

TIP #1 YOU CAN STILL HAVE A VARIETY OF HEALTHY AND DELICIOUS FOODS BY PLANNING AND PREPPING YOUR MEALS FOR THE WEEK. • Preparing whole meals or dishes ahead of time saves a lot of time for busy people. • Ingredients required for specific meals can be prepped ahead of time to reduce total cooking time in the kitchen. • Having pre-prepared meals on hand can also reduce portion size and help you reach your nutrition and wellness goals. • Choose microwave and freezer safe containers for proper storage, including BPA-free plastic, flexible silicone or glassware containers. CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

TIP #2

TIP #3

C H O O S E I N G R E D I E N T S T H AT A R E V E R S AT I L E A N D C A N B E U S E D I N M U LT I P L E M E A L S TO R E D U C E WAS T E A N D SAV E M O N E Y.

M A K E A G R O C E RY L I S T B E F O R E YO U G O S H O P P I N G .

• Example: Choose familiar recipes for tacos, chili or spaghetti in the same week to use all your ground beef or turkey. I brown the ground beef and portion it in freezer bags flattened out for space saving freezing and time-saving cooking. • Pre-cut vegetables can be used for fresh ready-to-eat meals that do not require cooking, like salads and sandwiches or as part of a cooked recipe. Include leftovers in meal planning. • I also cut up ripe fresh fruits and freeze them to use in smoothies instead of throwing them out. • Frozen fruits and vegetables often cost less and last longer than fresh ones. They retain high-quality nutrients because they are frozen immediately after being harvested. • Most frozen vegetables have no additives and preservatives, but some may contain added seasonings, salt, sugar or sauces. Avoid added ingredients by paying attention to the label and ingredient list.

• A list helps limit distractions, keep you on budget, restricts unhealthy impulse purchases and reduces multiple trips for forgotten items. • Buy kitchen staples to have on hand to make quick simple meals like canned tomatoes, tuna fish or salmon, corn, your favorite beans and grains such as rice, quinoa, barley, farro and whole grain pasta. • Plan your menus based on grocery store sales and produce that are in season and add beans for plantbased protein. • Buy extra staples when they are on sale, and don’t overlook the bulk bins to buy just the amount you need. • Buy pre-prepped items in the grocery store to further save time or use the salad bar for small servings.

TIP #4 T RY N OT TO G R O C E RY S H O P W H E N YO U A R E H U N G RY. • Everything looks delicious when you are hungry, and this could lead to unnecessary and unhealthy food purchases. • The additional calories may not be needed, and food could be wasted if not eaten.

H EA LT H Y LIF E ST Y LE | WE LLN E SS

MEAL PREPPING CAN IMPROVE Y O U R H E A LT H A N D YOU R L I F E !

TIP #5 H E A LT H Y S N AC K S A R E P O S S I B L E . The total amount of snacks you prepare will depend on the required number of snacks planned daily, based on your health and wellness goals.

M Y S N AC K S O F C H O I C E I N C LU D E : • • • •

Nut butters with crackers or pretzels Fresh fruit (whole or pre-cut) Sliced vegetables String cheese, Greek yogurt, cottage cheese, hummus • Home-made trail mix with dried fruit, unsalted nuts and seeds, to limit sugar and sodium intake Portioning snacks during your overall meal prep prevents mindless snacking without knowing how much you are actually eating.

Claudia Martin-Ayoade, MBA, MS, RDN, LD, is a registered dietitian/nutritionist at agesmartnutrition.com JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

the BENEFITS OF PLANT-BASED EATING ARTICLE BY CLAUDIA MARTIN AYOADE PHOTOGRAPHY BY JANIE JONES

Most people think a plant-based diet is strictly for those vegan and vegetarian types, but there is no debating the overwhelming evidence showing the benefits of improved health for those who make that diet choice. Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing. CONTINUED >

EAT R IGH T | FO O D + BEVE RAGE

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Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet. A plant-based diet still allows to you consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients. You do not have to give up meat entirely and there are labels to identify where you fall in your plant eating journey. Do what is comfortable for you so you will stick with it. You can choose to be a flexitarian which mean you occasionally eat meat but you choose plants as the primary foods you eat. You have some flexibility with your diet. If you choose to be a vegetarian, then you do not eat meats but you still eat eggs and dairy products as opposed to being a vegan who eats no animal products. There is also another reason to add more fruits and vegetables to your daily food intake; It is better for the environment. The industries that produce our dairy and meats is said to account for a third of the world’s water usage in addition to producing greenhouse gas emissions. Eat your greens and save the planet!

TIPS TO GET STARTED ON YOUR PLANT-BASED JOURNEY: 1. Make small changes to test your comfort level when reducing meat intake. There is a risk of being overwhelmed if you suddenly stop eating meat altogether, and it will be harder stick to your choice long term. Increase consumption of plant foods you already like. 2. A plant-based diet does not mean boring! You can create a variety of dishes, including ethnic meals that are meat free and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies. 3. Use the whole plant because there are nutrients in every part of the plant, including the stems and leaves. Use the leaves from celery, radishes, beets and carrots and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C and fiber. You are also reducing waste. 4. Eat the rainbow! Choose different colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain. So, more colors mean more nutrients. Example: Orange foods contain beta carotene, the precursor for vitamin A. 5. If you do not eat animal products, you will need to take a B12 and possibly an iron supplement. Vitamin B12 is an essential vitamin available only in animal products. Low B12 can cause anemia and damage to the nervous system. Some vegan foods are fortified with vitamin B12. 6. A meat-free diet does not automatically mean healthy if you replace the meat with highly processed junk food and meat substitutes. You need to eat fresh quality fruits, vegetables and grains to get the health benefits that can add years to your life.

EAT R IGH T | FO O D + BEVE RAGE

Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state.

Claudia Martin-Ayoade, is a registered dietitian, writer and public speaker who is passionate about educating people on nutrition and addressing food insecurity. AgeSmartNutrition.com

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

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M I X IN G H E A LT H A ND F L AV O R A Delicious Mocktail to Savor Without the Alcohol.

ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES

H AP PY H OU R | FO O D + BE VE RAGE

ROSEMARY PEAR MOCK TAIL

INGREDIENTS

INSTRUCTIONS

ROSEMARY SIMPLE SYRUP • 1 cup cane sugar • 1 cup water • 3 sprigs of fresh rosemary ROSEMARY PEAR MOCKTAIL • 5 tablespoon pear juice • 1 tablespoon rosemary simple syrup • 1 teaspoon lemon or lime juice • sparkling water to taste

HOW TO MAKE ROSEMARY SIMPLE SYRUP Combine sugar and water in a pot and cook over medium heat. Cook until sugar is completely dissolved. Turn off heat and toss in rosemary sprigs. Cool Completely. HOW TO MAKE ROSEMARY PEAR MOCKTAIL Pour pear juice, rosemary simple syrup, lemon juice, and sparkling water. Add ice and garnish if desired. CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

GRAPEFRUIT THYME MOCK TAIL INGREDIENTS THYME SIMPLE SYRUP • 1 cup cane sugar • 1 cup water • 1/3 cup fresh thyme GRAPEFRUIT THYME MOCKTAIL • 3 cups water • 1 cup fresh grapefruit juice • 1/3 cup thyme syrup • Ice

INSTRUCTIONS HOW TO MAKE SIMPLE SYRUP: Combine water and sugar to a pot. Bring to a boil and then simmer for a few minutes. Remove from the heat and add fresh thyme and steep. HOW TO MAKE GRAPEFRUIT THYME MOCKTAIL Rim glass with sugar if desired. Fill glass with ice. Add 3 tablespoons thyme syrup to each glass and fill up with 1/2 cup grapefruit juice and approximately 1 cup sparkling water. Garnish.

W I Z A R D LY BUTTER BEER INGREDIENTS BUTTER BEER • 2 liters of Creme Soda • Tablespoons Butter Extract • 2 Teaspoons Rum Extract CREME TOPPING • 7 ounce container of Marshmallow creme or fluff • 1 1/2 cups whipping cream • 1 teaspoon rum extract

INSTRUCTIONS Add the rum extract and butter extract to the 2 liter of cream soda. Close lid and gently mix. Prepare the topping by combining the marshmallow creme, whipping cream and rum extract. Beat on high for a few minutes until peaks appear. Add a few tablespoons of whipped topping to the bottom of glass. Pour cream soda over topping. Enjoy!

H AP PY H OU R | FO O D + BE VE RAGE

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/P O RTST LUC I E

SPICED EGGNOG

INGREDIENTS

INSTRUCTIONS

• • • • •

Pour milk, sugar, vanilla and spices into a shaker and shake vigorously until blended and foamy. Pour into a glass and garnish if desired.

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