Meet Jamala Christopher, Registered Dietician
Viewpoint
Welcome to October. We will soon be surrounded by the holidays, which signifies another year will be ending soon. As I get older, it sure seems time is going by much quicker. When I was a little girl, I remember thinking Christmas took so long to arrive and then it would be over very quickly.
Speaking of getting older, I realize my health has to take a new place in my life. I can’t do things as I did before. I have to do things in moderation and look at how I can be a little bit healthier. I have aches and pains that surprise me,
my arthritis acts up when I least expect it, and don’t mention the hot flashes I thought were gone for good. But I’m finding out that is a myth.
To help discuss wellness and share her perspective of being healthy, our Everyday Heroes Spotlight is Jamala Christopher, a Registered Dietician and Nutritionist. For me, being healthy starts with food and my relationship with it. She will share her perspective of wellness and being healthy.
Stay Healthy and Keep Blooming.
Damita Miller-Shanklin, Editor Damita@Ujimamagazine.com
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Harnessing the Power of the Moon
By Christina “Satya” G., Contributing Writer, Holistic Therapist, Herbalist, and Ayurveda and Meditation Teacher
When we think of Fall, many of us think of all the yummy pumpkin-spiced themed food and drinks, and of course Halloween. When we think in terms of what is happening in the natural world around us, Fall signals the start of the Fall Equinox, a portal to a new season of being. This year’s Fall Equinox began on 9/22/25.
In the Yogic teachings, it is said: “The Equinox is the most important day in every human’s life”. This is due to the equinox’s symbolism of preparation for a new season. Though by the time you are reading this article the Equinox will have began, you can still engage in powerful intentions that can honor this cycle of your life. The
Fall Equinox is a threshold-a sacred pause to root, align, and reflect on all that you have accomplished.
See below for ways you can embody the energy of Fall:
● Refresh your living space to reflect the changes in nature with Fall-related flowers and ornaments (bonus points if you can collect them responsibly from nature)
● Light a candle and say a prayer or meditate on all that you have harvested this past year
● Start incorporating grounding foods into your diet, such as squash and pumpkin
● Honor this new cycle by consciously thinking of and implementing ways to increase rest as we eventually move into Wintertime
When we align fully with the rhythms of nature, we allow the best versions of ourselves to step forward.
In what ways will you honor this new season?
Seasonal Wellness: Embracing Health Through Every Season
By Jacqueline “ooh” Johnson, Contributing Writer, Entreprenuer, Community Leader, Author
Wellness is not a one-size-fits-all journey it changes with the seasons. Each season brings its own rhythm, challenges, and opportunities for renewal. By aligning our self-care practices with the natural cycles of the year, we can create a healthier, more balanced lifestyle.
Spring is a season of renewal and growth. After the heaviness of winter, it’s the perfect time to refresh both mind and body. Incorporating fresh fruits, leafy greens, and outdoor movement can boost energy levels. Many people also take spring as an opportunity to declutter their homes and minds, making space for new beginnings. Summer calls for lightness and hydration. With longer days and higher temperatures, our bodies need extra water, sun protection, and nutrient-rich foods. This season is ideal for enjoying outdoor activities, but balance is key, schedule downtime to rest and recharge amid the busyness of summer events.
Fall offers a natural invitation to slow down. As leaves change and the air cools, our routines often shift inward. It’s a season to nourish the body with grounding foods like squash, root vegetables, and warm soups. Fall is also a wonderful time to reflect, set intentions, and prepare emotionally for the months ahead. Winter emphasizes rest and restoration. The shorter days and colder weather encourage us to turn inward. Prioritizing sleep, immunesupporting foods, and gentle movement such as yoga or stretching which helps maintain balance. This season is an opportunity to cultivate stillness, gratitude, and connection.
By embracing seasonal wellness, we can move in harmony with nature rather than against it. Each season reminds us that life has cycles: times to grow, shine, reflect, and rest. Listening to our bodies and honoring these rhythms fosters resilience, vitality, and a deeper sense of wellbeing year-round.
The Power of Testimony: Why Women Must Speak Their Truth
By Minister Sonya Hosey
“When women speak, silence breaks and legacy is born.” Faith and mental health unite when we dare to share our stories.
Every woman carries a story — not just for herself, but for the daughters, sisters, and young women who are coming behind her.
When we share our journeys, we hand the next generation keys of wisdom, courage, and faith that they can build upon.
Speaking your truth is not weakness; it is a legacy. It tells the next generation, “You can make it too.” Your story of overcoming pain, pressing through challenges, and discovering your God-given purpose becomes the blueprint for another woman’s victory. That’s why I created She Speaks Wellness — a movement where faith and mental health meet. Women are reminded that God calls us to wholeness — spiritually, emotionally, and mentally. Too often, silence isolates, but speaking our stories opens the door to connection, healing, and freedom. When we testify, we dismantle shame and remind others they are not alone. Scripture declares, “They overcame by the blood of the Lamb and by the word of their testimony” (Revelation 12:11). Your testimony is not just a story — it is healing power, both for you and for others.
So, Woman of God — stand tall. Your voice carries healing. Your voice carries hope. Your voice carries freedom.
Your voice matters. Speak — and commit to sharing your story as a way of life.
THE PERFECT HOME
By Aubrie Edmond, Contributing Writer
I recently moved into my first studio apartment. While I’ve been living away from home since I was 18, there have always been roommates or housemates or people around. My apartment in California was unfurnished, but my room was the only thing I furnished. I never realized how many things a person really needs. I go to the store almost every day for something I’ve forgotten. Since I’ve been in law school, I haven’t been able to set aside huge amounts of time to decorate. I’m sneaking it in between classes and on weekends, trying to make my house a home.
The theme I’ve chosen is the Madonna Inn meets a natural history museum. I’ve spent the past few weeks searching thrift stores and online sources. I’ve found wonderful vintage and antique furniture, and more trinkets than I know what to do with. Two of my favorite finds have been my TV and my couch.
I have always wanted a TV that has both a DVD player and an HDMI port built in, and I always hoped I could get one from the year 2007. I had pretty much resorted to ordering an expensive one on eBay when I stumbled across my dream TV at a Goodwill for twenty dollars. I thought it was too good to be true, I ran to the outlets and grabbed one of my favorite movies, Legally Blonde. It worked like a dream, and I brought it home. I began collecting DVDs immediately, and my collection will only continue to grow. Last weekend, my boyfriend and I rented a U-Haul and picked up a couch off of Facebook Marketplace. It’s pretty much my dream sofa: an antique loveseat with green velvet upholstery. It’s so perfect I’m almost too scared to sit on it.
It's so important to have a space that makes you happy. During one of the most stressful journeys of my life, it’s been nice to have an outlet for my creativity. I feel so blessed to be able to make my home my happy place, and I can’t wait until I finish decorating.
Rooted in Authenticity, Curiosity, and Compassion: Meet Jamala Christopher, Registered Dietician
By Damita Miller-Shanklin, Editor
As we head into the Fall Season, we need to adjust the way we take care of ourselves.
Seasonal Wellness means “adjusting your selfcare and healthy habits to align with the specific needs and challenges of each season, impacting physical health, mental well-being, and emotional resilience.”
Damita: I don't meet too many dietitians. What drew you to becoming a dietitian?
Jamala: I became a dietitian because of my deep love for food and its power to connect people. Growing up in the inner city of California, my parents owned a soup kitchen. I can still remember the light in someone’s eyes when they received a warm meal—how nourishment sparked hope.
Later in life, I faced my own struggles with food—years of fear, over-exercising, and low self-esteem. Healing from that taught me empathy and planted the roots of my calling. With a bachelor’s in Nutritional Science from Texas Woman’s University and a master’s in Clinical Nutrition from UT Southwestern Medical Center, I now run my own private practice, The Nurturing Willow. My mission is to help others heal their relationship with food, nurture their roots, and grow into a balanced, flourishing version of themselves.
Damita: When I think of a Dietitian, I think of eating less, counting calories, etc. Is this a myth? How do you help people through their work with you?
Jamala: That’s a total myth! Food is about so much more than numbers. Simply focusing on “eating less” or counting calories strips away the beauty and variety food brings to our lives. Every food offers different nutrients, and restriction alone often causes more harm than good.
As a Certified Eating Disorder Specialist (CEDS), I’ve seen how diet culture damages people—convincing them that their worth is tied to shrinking themselves. Instead, I practice an additive, all-foods-fit approach. We focus on balance, nourishment, and the bigger picture of health: movement, sleep, stress management, and self-care. My role is to help clients release food fears, break free from the cycle of dieting, and re-root themselves in a positive, sustainable relationship with food.
Damita: What types of people do you work with? What is one of the common reasons people seek you out for help?
Jamala: I work with people from all walks of life, ages 13 and up—single moms searching for balance, busy doctors who know the science but need support for themselves, women who’ve spent years caught in dieting cycles, athletes learning to fuel their bodies, and teens navigating the pressures around food.
One of the biggest reasons people come to me is simple: they’re exhausted from dieting. They’re tired of the “quick
fix” promises and are ready to plant roots in something real and lasting. Many are also carrying food trauma—whether from culture, family, or past experiences—and they want a safe, compassionate space to rewrite that story and finally find freedom with food.
Damita: Tell me a little bit about what a person could expect working with you. What is the process?
Jamala: My approach is rooted in authenticity, curiosity, and compassion. I meet clients exactly where they are—no judgment, just real conversations. Together, we set goals that feel doable and meaningful, not overwhelming. I use tools like motivational interviewing, intuitive eating, mindfulness, and meal support. Different seasons of life bring different hurdles, so the focus is always on taking it one day at a time. Be kind to yourself—there’s only one you!
When you work with me, you can expect honesty, a little laughter, and space to talk about the hard stuff. We’ll celebrate non-scale victories, like energy returning, improved labs, or simply enjoying a meal without guilt. The process is collaborative: while I’m the nutrition expert, you are the expert of your own body. You’re in the driver’s seat, and I’m here to guide, cheer, and help you stay rooted in your “why.”
Damita: Can you talk a little bit about your services and specialties?
Jamala: At The Nurturing Willow, I provide individualized nutrition counseling that meets people where they are. My specialties include:
• Eating disorders & disordered eating recovery — my heart and primary focus as a Certified Eating Disorder Specialist (CEDS)
• Sports nutrition for teen and adult athletes to support fueling, performance, and recovery
• Women’s health — including pre- and postnatal care, hormonal balance, and PCOS support
• Medical nutrition therapy for conditions such as hypertension, diabetes, GI concerns, and gout
• Weight-neutral care, emphasizing health without being tied to the scale
• Meal planning and macro-based templates to build balance and flexibility in everyday life
Beyond counseling, I also provide supervision for interns and new dietitians, workshops, grocery store tours, and meal support sessions—because my roots are grounded in connection, advocacy, and helping others grow. To learn more about services, pricing, specialties, and resources, visit: www.thenurturingwillow.com.
Damita: How do you assist people in understanding how a Dietitian can assist with their health goals?
Jamala: I like to say: “You don’t plant a tree and expect it to thrive without nourishing the roots.” That’s what dietitians do—we help nourish your foundation so you can grow strong and well. Sometimes that means untangling food myths, other times it’s finding balance with meals, or exploring how stress, sleep, and movement affect your health.
I remind clients it’s not about perfection, it’s about progress. My role is to be a guide—to provide tools, encouragement, and accountability so they can reach their goals in a way that feels authentic and sustainable. It’s about planting small seeds of change that, over time, grow into lifelong habits.
Damita: If you could share one thing about your work as a Dietitian, what would it be?
Jamala: Food is more than fuel—it’s connection, culture, and joy. Healing your relationship with food isn’t just about nutrition, it’s about freedom. I want people to see that it’s possible to step out of shame and restriction and step into a life where food brings energy, peace, and celebration.
Feature continues on p8
Mary Linnen, Editor
MARY’S TIPS & IDEAS
Menopause: Phases of Change
Fall Season Exercise Tips
Even during the fall season you have to keep moving. You have to stay motivated. Here is a little encouragement.
• Set Goals: Set realistic and achievable fitness goals to keep you focused and motivated throughout the season.
• Find a Workout Buddy: Partner up with a friend for outdoor activities or indoor classes to stay accountable and make exercise more enjoyable.
• Plan for Indoor Workouts: Have a backup plan with streaming workouts or fitness apps for days when the weather isn't cooperating.
Plan now because the season is about to change. Have a safe fall season.
If you are in your mid-30’s or late as the early 50s , you could be in perimenopause. This is the first stage you may encounter. Take a look at the symptoms below. For some women in this age span some of the symptoms are very familiar.
Symptoms:
• Irregular periods (longer or shorter intervals, heavier or lighter flow)
• Hot flashes and night sweats
• Vaginal dryness
• Mood changes (irritability, anxiety)
• Sleep disturbances
• Joint pain
• Weight gain
• Thinning hair
Perimenopause is the transition period leading up to menopause, when a woman's ovaries gradually produce less estrogen and progesterone.
Then you change to menopause. There are many symptoms that could be the beginning of menopause. Hot flashes followed by chills are a common experience, most often linked to hormonal changes during menopause. The intense warmth of a hot flash leads to sweating, and the subsequent evaporation of that sweat causes the skin to cool down,
MUSHROOM COCOA
resulting in chills. The hormonal shifts disrupt the body's internal temperature regulation.
While menopause is the most frequent cause, other factors like certain medications, anxiety, and infections can also trigger hot flashes and associated chills.
The last phase of change with menopause is Post Menopause. This is when you should start having less symptoms. But don't think it’s over because the hot flashes and chills do come back and are very uncomfortable and also new to me. I have found during my research it does not go away. A change in my medication has triggered my harmonies, which created this issue for me.
As I continue my research hoping to get relief I will share my information. There is no cure but you can be comfortable. Always consult your physician.
The reviews I had read on social media were sounding really good. I have asked for the opinion of someone that has actually tried it.
Me: Have you tried this product and do you add to it? What is your opinion?
A: Yes I have tried mushroom cocoa. No, I don't add anything to it. My overall assessment: it promotes relaxation and is calming. I get good restorative sleep when I drink it.
I am sold and I can’t wait to try it. I usually wait for the sale to purchase. I am shopping online and there are several brands and prices so be sure to review and get the one for you. Thanks friend for the review!!
Feature continued from p6
Pecan Pie Balls
The holidays are closer than we think. Time to revisit the recipe cards. Here is a simple one for a before or after dinner snack. Enjoy!
Ingredients:
1. 1 cup chopped pecans
2. 1/2 cup packed brown sugar
3. 1/4 cup corn syrup
4. 1/4 cup melted butter
5. 1 tsp vanilla extract
6. 1/2 tsp cinnamon
7. Powdered sugar (for coating)
Instructions:
1. Mix chopped pecans, brown sugar, corn syrup, melted butter, vanilla extract, and cinnamon in a bowl.
2. Roll the mixture into small balls.
3. Chill the balls in the refrigerator for at least 30 minutes.
4. Roll the balls in powdered sugar to coat.
5. Serve chilled.
I truly love my job! Society often tells us to survive by putting ourselves last, but I believe the opposite. When we care for ourselves first, when we nourish our roots, everything else grows stronger.
Most people come to me asking for a meal plan, but that’s not the answer. It’s just a tool. Real change happens through small, consistent goals that create balance over time. From a scientific perspective, new habits form by building neural pathways—hard at first, but easier with practice until they feel natural. That’s where true transformation lives: not in a piece of paper, but in the daily roots of consistency.
Damita: Is there anything you want to share that I didn't ask about?
Jamala: Yes, I’d love to share my mission. At The Nurturing Willow, my heart is to help people heal their relationship with food, body, and self so they can flourish. Just like a
willow tree, we’re resilient! Life can feel out of balance at times, but with flexibility and self-compassion, we can bend without breaking. When we’re given the right care and nourishment, we grow strong roots and thrive. The name of my practice is especially meaningful because it’s inspired by my daughter, Willow. I was told my whole life I wouldn’t be able to have children, yet through nourishing my mind, body, and soul, I was blessed with her. She’s a daily reminder of resilience, hope, and the beauty of nurturing what once felt impossible.
Damita: How can our readers get in touch with you if they want to look into your services? Where can they follow up on Social Media?
Jamala: I’d love to connect!
Website: www.thenurturingwillow.com
Instagram: @jamalatherd or @thenurturingwillow
Email: info@thenurturingwillow.com
Phone: (469) 626-8094
CLUTTER TO CLARITY
By Meredith Sisnett, Contributing Writer
Have you found yourself living with a pile of laundry on your bed or in the laundry room, dishes stacked on the counter, products covering the bathroom sink, or stacks of mail collecting on the kitchen table? If you answered yes, you are not alone. Many of us live with clutter, but chances are it leaves you feeling stressed and overwhelmed. Often, clutter reflects unfinished conversations or responsibilities that weigh on our minds.
Recently, I have been drawn to content that explores the reasons behind clutter and the tools we can use to release excess clothing, furniture, and household items that no longer serve us. What I discovered is that clutter often holds emotional roots.
Why We Hold Onto Clutter
Memories and Loss
Many people keep items connected to loved ones they have lost. Inheriting belongings from a parent, spouse, or family member can feel comforting and make us feel closer to them. Sometimes it is not even about loss but about holding onto reminders of relationships we are not ready to let go of.
Fear of Lack
When we fear we will not have enough, we tend to hold onto too much. This can include broken items that we plan to fix “someday” but never do. These things take up space while reinforcing a cycle of scarcity.
Anxiety and Overwhelm
Some people clean when they feel anxious, while others avoid their responsibilities and allow clutter to build. Avoidance may feel easier in the short term, but it creates long-term stress.
Letting Go and Acceptance
Closets often reveal our struggles with letting go. Smaller clothes represent the body we hope to return to, while larger clothes reflect fears of change. Keeping every version of ourselves takes up mental and emotional space that prevents us from accepting who we are today.
Childhood Memories
The sentimental pull of childhood, our own or our children’s makes it hard to part with items. Baby clothes, toys, shoes, or artwork may feel too precious to discard, yet they collect dust and create frustration whenever we see them.
A home full of piles can leave us feeling stuck and sad. The good news is that small, intentional steps can make a big impact. Think of it like eating a large pizza, one slice at a time.
May your journey give you clear space, and more peace!