Ujima Health and Wellness Issue

April / May 2019

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Pilates or Yoga Working On Your Core

Change Your eating habits, Change Your Life

by Damita Miller-Shanklin

by Chiquitta Harris ~ Mood-lifter. Encourager. Coach.

We gain more than we give up by living a healthy lifestyle. Let’s explore a few benefits of having overall health and discover some of the basic tips to get started on your wellness journey.

1. is it easy to start eating healthy?

Yes, starting is easy. And furthermore, it doesn’t have to be boring. Begin with small daily changes and work yourself up to weekly changes. You can start with simple things such as drinking more water, drinking less soda, choosing to cook instead of grabbing fast food, having healthy snacks on-hand, eliminating processed foods and eating several small meals per day. Celebrate every victory along the way.

Small changes add up over time.

2. What are the best tips for starting?

There are a few things you can do right away.

• Share your goals with a trusted friend or family member so they can help keep you accountable.

• Purge your kitchen and pantry of unhealthy options. On your next grocery run, replace traditional chips and cookies with 100-calorie snack options. Removing temptation will minimize the urge to get off track.

• Pick one healthy goal per day and stick with it.

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3. What are some of the benefits gained from eating healthy?

Most people think of the obvious: weight loss.

However, healthy eating gives you so much more — improved memory, restful night sleep, energy, better mood, strength, and flexibility. It can also prevent certain health conditions like diabetes, stroke, and high blood pressure. The greatest benefit is preventive maintenance.

The healthier you are the quicker you'll recover when life happens and you experience stress or illness.

4. Do you recommend fresh or frozen foods?

Fresh is best. If you do frozen, stick with produce - not frozen meals as these tend to be higher in fats, sodium, and calories. Both fresh and frozen produce can work as part of a healthy meal plan depending on your budget and/or lifestyle. Fresh seasonal produce is ideal and available in most grocery stores or farmers' markets. Buy

You have all heard of Yoga but what about Pilates? Pilates uses special machinery to promote core strength, stability, muscle control, and endurance. This includes exercises that stress proper posture and movement patterns and balanced flexibility and strength.

Ana Garza, who is a good friend, has done Pilates for a couple of years. She explained that for a while her walk was different as well as her posture. By doing Pilates it helped with aligning her hips

“We all only get one body.

I want mine to stay as functional as possible. ” and back. It tightened her abs and strengthen her muscles that wrapped around from her back to her front core.

Garza stated, “I loved it. If you find someone that can start you from the beginning, you can learn how everything works together.”

So what is the difference between Yoga and Pilates? The main difference between Yoga and Pilates focuses on relaxing muscles provide strengthening of the numerous muscles of the body.

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EN T ER TAIN MEN T

H EALT H & W EL L N ESS

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T R AVEL

FO O D

F RO M T H E PU b L ISH ER As you get older, your health becomes gold. Your health will allow you to live a life of independence, activity, and fun. This issue is about Health and Wellness. In doing these stories, I realized there are things I need to do to improve my health starting now. I want the gold of health.

When I was younger I did Aerobics, Jazzercise, Kickboxing and walking. My hope is those past exercise programs will contribute to my health now. Remember I want health gold. But in interviewing different people for this issue, I realized I have to make some changes to my lifestyle so I can remain independent for many years to come.

I hope this issue will give you options that you may consider in reaching your health gold. Things that you need to consider is your diet, your water intake, and how much you exercise. There are many people in rehabs, nursing facilities, and homes that can't walk, they can't take care of their daily living activities i.e. bathing, walking, etc. , they depend on walkers and others to help them live their daily life.

So, join me in making changes in your life to ensure you will be healthier as you get older and live longer.

Change Your Eating Habits Con’t from Page 1 seasonal items in bulk and freeze for future use. For example, berries are easy to find when they're in season. You can purchase in bulk, freeze them and you'll have this readily available for smoothies or protein shakes or a treat yearround. You'll save money because anything you purchase out of season will cost you more.

Frozen veggies are also great for certain meals such as soups, roasts, or you can steam them quickly as part a healthy lunch or dinner.

5. What's the best way to stay committed to the change?

Identify a goal so you're not flying blind.

Make a promise to yourself to do something

each day or week to meet that goal and stick with it.

Take baby steps.

Engage family and friends with similar goals or find a local meet-up group. If you’ve tried these options and have still not been able to be consistent, invest in an accountability coach.

Do research and constantly educate yourself on healthy lifestyles so you can fully enjoy the benefits as you progress. Keep in mind you won’t change your mindset and behavior overnight. Be patient and take it one day at a time.

With these simple tools, you're well on your way. You can do it!

Ujima Magazine is a free news publication. Visit online at UjimaMagazine.com.

For Advertising Opportunities email us at UjimaMagazine@gmail.com

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Damita Miller-Shanklin FOUNDER/PUbLISHER

Pilates or Yoga Con’t from Page 1 Yoga improves the flexibility of the body and gradually increase the flexibility of your joints.

Phyllis Wolf, is another friend, who went to Pilates at her work for six years. After that ended she tried many other types of exercises and classes.

None of them had positive results achieved through Pilates. I have gone to class an average of 5 – 6 times a week. And over this time I have seen the greatest impact on my body and mind. I generally go to a class over my lunch. I work for the local mental health authority and I take complaints. It can be stressful. Going to Pilates at lunch keeps my stress at a manageable level all day long. At 56 my muscle tone is as good, if not better than it has ever been in my life. My lower body which was never toned or sculpted now has a definition. I didn’t even think that was possible. I understand that Pilates strengthens the small muscles in your body that other exercises don’t address such as those around your knees and other joints. I also notice much stronger upper back and shoulder muscles. And everyone knows that Pilates strengthens the core. We all only get one body. I want mine to stay as functional as possible. Especially since I have three grandsons to keep up with.

There are many Pilates classes around Austin that you may want to try. Both yoga and Pilates provide unique ways to better your core muscles and flexibility. All you have to do is decide which works best for you.

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C O MMU N IT Y

getting to KnoW KaY hutChison Balancing Mind, Body, and Spirit

by Damita Miller-Shanklin

Our health is based on having a clear mind, a healthy body, and a good spirit. Kay Hutchison spoke with Ujima about being healthy and well by connecting to these three areas.

Ujima: Hello Kay, thanks for taking the time to speak with me. tell our readers about yourself.

Kay: My father lives in Austin and he's 90 years old. I attended UT Austin. I then left for California where I attended the School of Holistic Training. After school, I returned to Austin.

Ujima: aiki Healing is the name of your business. Does aiki mean something in particular?

Kay: Yes, it does. AI means Harmony and KI means Energy in Chinese medicine.

patterns from the body and medical qi gong energy healing bodywork sessions. The certification program offers a three years training series taught in modules so people can certify in modules as they go, so they can begin working in the medical qi gong field sooner. This creates strong graduates with real world experience by the time they finish the entire program.

Ujima: on a daily basis, how can a person keep their energy at a high level?

Kay: This is a good question. I recommend to my clients to always take 5-minute breath work. Inhale and exhale for 5 minutes. This will help you center, focus and revitalize yourself. I also recommend to my clients that they grab some Carrot and Ginger juice. It will give you an immediate burst without the sugar.

Ujima: How did you get into the healing profession?

Kay: I had a serious illness when I was young and western medicine failed me so I turned to Chinese medicine under the care of Paul and Lisa Lin who later founded one of the first acupuncture colleges in Texas. Years later, I studied at the Longevity Institute in San Jose, CA and Acupressure Institute emphasizing medical qi gong training, a type of energy healing that works with the acupressure points of the body with methods working offthe-body. This training offered me a path to develop not only clinical skills as a healer, but also my spiritual path.

Ujima: What is your most requested on demand classes?

Kay: Since I do private classes, people come to me for the boost of adrenaline, the energy work. They are usually fatigued and overstressed.It is all customized for that particular client. I also get a request for detoxing your life. There are cleanses depending on the person, such as the liver detox and gallbladder.

Ujima: What programs do you offer? What are the benefits?

The energy life balancing program is for anyone who wants to use energy healing to work through deep blocks across the body, mind and spirit level--the program emphasizes movement to release stress and

If a person wants to do more work in this area, they should find a mentor or coach that can help them with their bodywork and diet.

Create an individual plan for their life. I also have a Youtube channel with information that will help as well. You want to integrate practices that fit easily into your life.

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H EALT H AN D W EL L N ESS

KnoW Your girLs by knowyourgirls.org

turmeriC Proven to be a heaLth benefit

by Mary Linnen

In partnership with the Ad Council, Susan G. Komen is creating print, television, and digital opportunities for women to learn about the importance of screening and early detection. Since its founding in 1982, Susan G. Komen® has led the movement to make breast cancer something that women talk about and fight in public, rather than hiding in silence. As awareness grows and treatment options improve, deaths from breast cancer have dropped by 38%.

Susan G. Komen’s new bold goal is to reduce the current number of breast cancer deaths by 50% in the U.S. by 2026. They can’t do that without reaching black women, who are almost 40% more likely to die of breast cancer than their white peers.

By giving black women the tools to take charge of their breast health, we hope to help avoid unnecessary breast cancer deaths. For more information about Knowing Your Girls visit www.knowyourgirls.org.

balancing Mind, body, and Spirit Con’t from Page 3 Ujima: to summarize, what is your most important advice for someone interested in starting this path?

Kay: I would say try a quick and easy practice of the 5-minute breathing to calm yourself, movement and meditation and your dietary input. Watch what you put into your body. Most importantly, you need to do Self-Care. I enjoy nature. I Kayak on the river and I like a good foot massage. I drink my carrot and ginger juice. I make my own juices with fresh vegetables.

Ujima: How can our readers get more information about aiki Healing or contact you?

Kay: My website is the best place to get information. It is www.aikihealing.com.

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

There are three basic forms of turmeric. Each option has its own benefits, depending on what you want to do with it.

• Fresh Turmeric Root – You can find fresh organic turmeric root in the produce section in natural food stores like Whole Foods or Sprouts (some conventional grocery stores carry it too). This is the best form when adding turmeric to fresh pressed juice.

• Ground Turmeric – Found in the spice aisle at almost every grocery store. This is the best form for seasoning vegetables and meals. Just make sure that you choose organic because many conventional spices are irradiated and grown with synthetic pesticides.

• Turmeric Supplements – This is the easiest sure-fire way to make sure you get the turmeric in your diet daily.

For more information go to foodbabe.com

Ujima: thank you Kay for spending time with me and giving our readers very insightful information about taking care of their health an alternative way.

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EN T R EPR EN EU R S/ b U SIN ESS T IPS

Using Social Media for Small Businesses

by Postplanner.com

If you have a business of any size, you are most likely using a social media platform to promote your product, blog, or information. There are 8 tips you may want to consider when using Social Media for your business. ❏ Build a Credible Reputation ❏ Attract Potential Clients ❏ Connect With Like-Minded Business Professionals ❏ Diversify Your Marketing Efforts ❏ Repurpose Top Content ❏ Make Your Time and Money Count ❏ Drive Traffic to Your Website/Blog ❏ Use the Right Tools For more detail information about each tip, visit https://www.postplanner.com /blog/use-social-media-foryour-small-business/

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toP business PodCast

by Ryan Scott Lean Labs.com The Rise Podcast - hosted by Rachel Hollis, the CEO of Mogul. she hosts interesting and impactful conversations with takeaways you can implement in your business.

The Art of the Hustle - Jeff Rosenthal, the co-founder of Summit interviews guests on a variety of topics including stories of successes, failures, understanding milestone events, and key advice that help to levelup skills, knowledge, and mindset.

Online Marketing Made Easy - Amy Porterfield is well known in the world of entrepreneurship and marketing. she pulls back the curtain to give substantive answers to questions like how do I start an online business? How do I grow my email list to thousands of subscribers? How do I sell more and grow faster?

These are just a few podcasts. To get the rest of the list, go to https://www.leanlabs.com/blog/the-best-businesspodcasts-of-2019

are You getting enough sLeeP

by Eva Taylor Grant bustle.com

How much sleep are you getting? Sleep is very important to your health. Your body may not be maintaining a deep sleep. There are 7 signs your body may be telling you it is not maintaining a deep sleep.

1. You wake up easily 2. You constantly hit the snooze button 3. You snore a lot 4. You need a nap to get through the day 5. You wake up during the night 6. You are tired during the day 7. You wake up before your alarm go off

Not getting adequate deep sleep could end up being as detrimental as staying up too late or waking up too early. So if you realize you may not be getting deep enough sleep throughout the night, you may want to either find ways to adjust your routine or visit the doctor to get to the bottom of it.

To read more about these 7 sleep issues that may be bothering you, visit https://www.bustle.com/p/7-signs-your-bodydoesnt-actually-know-how-to-maintain-deep-slee p-16951942 p5

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AR T / C U LT U R E/ L IF ES T Y L E

essentiaL oiLs A Tool For Better Living

by Damita Miller-Shanklin How many of you have tried Essential Oils? Many of you have most likely tried it or use it in your life on a regular basis. So what are Essential Oils?

According to the dictionary, Essential Oils are a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or another source from which it is extracted.

I had the opportunity to chat with my lovely friend, Paola Aguillon.

We met at the Metropolitan Breakfast Club. I was always fascinated by her passion for her use and knowledge of oils. I asked her to tell me more. This is our conversation.

Ujima: In 3 words, who is Paola?

Paola: Oh, this is a good question. I will say passionate, creative and dedicated.

Ujima: What drew you to learning about Essential Oils?

Paola: I was looking for an alternative to what I was using. A co-worker gave me some to use and it. It was the best smell I had ever smelled. So instead of perfume, I use that particular product. I started replacing products with chemicals. I got curious and began doing research. I get goosebumps talking about my passion for it.

Ujima: What are some misconceptions about Essential Oils?

Paola: [With laughter] I hear a lot of misconceptions but I hear they don't work, there is no incredible benefit and even that it is "snake oil" of modern times. We have to

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the gift of affirmations

by Damita Miller-Shanklin How many of you use or have tried affirmations to help knock down the critical voice in your head. That nagging voice that creates self-doubt can be removed through affirmations.

Affirmations are the practice of positive thinking and selfempowerment. They motivate and help you focus on the positive in your life. When you repeat a positive thought over and over, it starts to take on a meaning and you start feeling differently and better.

be careful about representation and advertisement of the essential oils.

It is not the next miracle cure, it is not a challenge to modern medication. If you are really sick, you need to go to the hospital. But this is where educating people comes into play. I spend a lot of time educating people about Essential Oils.

Ujima: For someone new to Essential Oils, where do you recommend they start?

Paola: I would say to start by doing some research after you decide what you need. Is it to make your house smell better, perfume for yourself, self-care or relaxing your muscles. Be aware that not every oil is the same. For example, if you buy a product at a grocery store, it may be a different product or quality from another place.

The most important is to make sure you read instructions on the bottle. It may not be edible but only for a diffuser. Many people skip this very important action. If you take it wrong you can become very ill. This is

Some people like to look in a mirror and repeat their affirmation. But you can write them down on a Post-it and post

where education comes into play again.

Ujima: What should one look for in using essential oils?

Paola: It's like anything else, you only know if it works when you can see how you were before you used the product and after you use the product. Each person will be different. The use of oils will be different for each person. You should learn what works for you, there is not one solution. We all respond to different things. The kit will give you options to play with and learn what works for you.

Ujima: Your tagline is reaching the greatest version of yourself. What has that meant for you?

Paola: It means that I have more to accomplish and I'm finding tools for my ongoing process. I embrace that there is more to life than what we tell

them in areas you visit frequently such as your desk at work, your calendar, your bathroom mirror, etc Take time to reinforce the positive and get the critical voice out of your head.

ourselves. There are tools such as being healthy, clear-headed and the energy to take care of ourselves.

I have a daily awareness of am I taking care of myself. Am I eating healthy? Drinking enough water?

Getting enough sleep? I also do my self-care.

Ujima: Well, since you bought it up, what do you do for your selfcare?

Paola: I do self-care every day. I have a morning routine that I do every morning. It is important that I go to sleep and wake up at the same time. I do make some exceptions on the weekend. I make sure I have the optimal conditions for getting a good night sleep.

Ujima: What is the best way for our readers to follow you or reach out to you?

They can visit my website https://paolaessential.com/home/ essentialoils.

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WO N D ER F U L WO R L D O F FO O D AN D D R IN k S

sheet Pan Korean ChiCKen and vegetabLes Courtesy of dinnerthendessert.com Sheet Pan Korean Chicken and Vegetables are a delicious and easy weeknight meal that cooks in one pan and makes crispy tender vegetables and moist sweet and garlicky chicken.

INGREDIENTS 3 chicken breasts boneless skinless 4 cups broccoli orets 1 pound carrots trimmed and sliced into 1" thick slices 4 tablespoons low sodium soy sauce 4 tablespoons brown sugar 2 tablespoons canola oil 1 tablespoon sesame oil 2 teaspoons Sriracha sauce 4 cloves garlic minced (or 1/2 teaspoon garlic powder)

INSTRUCTIONS Note: click on times in the instructions to start a kitchen timer while cooking.

Preheat the oven to 375 degrees.

Toss all the ingredients together in a bowl.

Add the chicken to the center of the cookie sheet.

Add the vegetables around it in an even, single layer.

Cook for 25-30 minutes or until the chicken is browned and the vegetables are browned and crisp.