In this issue, my vision is “Look in the Mirror”. I have sound some amazing people and inspirational stories to help us peel off the layers that are hiding our true beauty, from our hair to our bodies. Yes, it takes some work, sacrifice and trust, but that’s why we have, freedom. Freedom in being the beauty that God created you to be. From the Editor
5 Lip Colors You Must Try This Summer
Health Hair ~ Exclusive Interview with Kim Kimble
Kim Kimble's’ Five Timeless Hair Trends
10 Questions & Answers About Women’s Hormones and Athletic Performance
Yes Yoga Has Curves ~ Exclusive Interview with Dana A. Smith aka Yoga Diva
Yummie Spa Waters
Kickin It with Christopher Goode of GoodFit4Life
Top 10 Food for Healthier Hair
What’s Your Vision?
Have a Facial Check-up
What do we you when you look in the mirror? What is your reflection saying to you? Three years ago, God gave me a vision. A vision of the journey that I was about to travel. Needless to say, I turned away from it. I turned away, not because I didn’t like what I saw, I turned away because I didn’t see what God was showing me. I couldn’t see the layers that was under the cover ups that I had put on in order to hide the ugliness that I saw in my eyes, my reflection. Genesis 15:1 After all these things, this word of God came to Abram in a vision: “Don’t be afraid, Abram. I’m your shield. Your reward will be grand!”
I didn’t see a woman who was physical or spiritually attractive or empowered enough to travel a road that would point out all of my faults in which I couldn’t hide from. I put in my mind that I would be rejected and fail. I felt that it would show all of my weakness and faults and I would just be embarrassed and disgraced. There is a song that says, “What God has for me, it is for me”. The enemy was right on my heels trying to steal my joy. I knew at that moment, prayer had to become my number one priority. Regardless of what I see, I had to keep a grip of the hem of His garment in order for me to keep soaring towards what God has for me.. Looking back from where I traveled since that dream, I am totally amazed as how God works. Looking forward, straight in the mirror, I am grateful and blessed at how my reflection is changing. Everyday, I get stronger, strong enough to peel off a layer of covering. I get more confident in exposing my wounds that had left such an ugly mark and I get more favored, when I see the healing of those wounds once I let God fix it. But let’s not get it twisted, this has and is still a hard and difficult road that I’m on, but what God has taught me is that He is creating a new me, a new reflection, a new vision ,so when I look in the mirror, I can see what He sees. This had me thinking about the way we live our lives in the flesh. Don’t we wish we could close our eyes and wiggle our noises and just like that, in a blink, we are where and want we think we should be or look like? I’ve learned that this is what makes so many of us give up. If it can’t happen now, we don’t want to put the miles, the walk or the steps in that is required for a complete makeover. In our health, we want good health now. We want to look younger, feel stronger and healthier now. God’s plans for us isn’t a quick fix heavenly bliss now moment. It’s a training, trusting, testimony for your life. It’s a continued journey that requires some travel time. The good news is that God has given us the tools, the information and the inspiration that can change what we see in the mirror, change our vision and our reflection. Yes quick fixes are out there in numerous ways, but you need to ask yourself is, will it control me or sustain me? 4 beauty in Christ or the layers of wounds and scars that Do your reflection in the mirror show you a vision of the we have from fear, inflicted on ourselves?
5 Lip Colors You Must Try This Summer When it comes to summer's hottest lip colors, it's all about bright, daring, vibrant shades ~ by Emily Popp Pepto Pink An ultra bright pink is such a joyful shade, and it's one of the quintessential summer lip colors. Pale pink is nice for spring, but an electric shade is perfect for summer. As long as you keep the rest of your makeup routine minimal, don't be afraid to go for a loud lipstick. Lilac This shade of purple may seem a little outof-the-box at first, but don't be scared. A pale shade of lilac transitions seamlessly from a day at the beach to a hot summer's night out in the city. Plus, this gorgeous lip color will brighten up your complexion and make you glow.
Peach A juicy shade of peach is one of the ultimate lip colors for summer, because it gives off a beachy, laid-back vibe that will get you into vacation mode, pronto. Complete your look with two coats of waterproof mascara, and you've got the perfect summer beauty routine.
Tangerine Tangerine is one of those colors that was just made for summer. If you love the color of peach but want to dial up the drama a bit, then tangerine is your go-to summer lipstick shade.
Fire Engine Red A red hot lip is clearly a perfect choice for summer because it is the color most closely associated with heat and fire. Instead of wearing a darker brick color in the summer, it's best to go for a truly bright shade, like fire engine red.
I have a Secret, and I’ve been given permission to share it with you, her name is
Kimberly Kimble! The name Kim Kimble has been synonymous with beauty and glamour for over a decade, and today she continues to raise the bar as one of the most acclaimed celebrity hair gurus in the business. Kimble has developed a niche for creating scenestealing, high concept looks adorned by the likes of Beyonce, Lady Gaga, Rihanna, Shakira, Mary J. Blige, the late Whitney Houston, Sade, Britney Spears, Jada Pinkett Smith, and even the iconic Miss Piggy among others. So who better to get the inside scoop from on having Healthy Fit Hair than Kim Kimble!? Kimble’s innovative styles and techniques have been featured internationally in the pages of fashion and beauty’s chicest titles – everyone from Vanity Fair and Allure to InStyle, Essence, Glamour, Elle and Vogue have called on Kimble to create cover-worthy hair designs. She’s worked with such renowned fashion photographers as Patrick Demarchelier, Gilles Bensimon, Mario Testino, Annie Leibovitz, and Matthew Jordan Smith, and her work has appeared in national ad campaigns for blue chip brands including Pepsi, Neutrogena, Nike, CoverGirl, McDonald’s and L’Oreal. In addition to her work behind the scenes, Kimble has served as an industry expert in front of the camera on numerous television shows, including “Oprah,” “How Do I Look?” and “Shear Genius,” to name a few. Kim took time out of her busy schedule to talk to me about getting and keeping healthy hair. In reflecting on my page “From the Editor”, I realized that the first thing I see when I look in the mirror is my hair! I see everything that is wrong with it and in an instant, my energy and optimism for the day, received a baseball cap or a scarf cover-up! Kim told me, the first thing I need to do is to find a professional stylist who can get a good sense of my style, personality and my profession. “Healthy hair requires a good cut, shampoo and conditioner that are appropriate for your hair texture. Healthy hair shouldn’t require a lot of sprays and heat. A nice color, cut and products, is the key”. One very important thing to keep in mind, especially for ethnic hair is, “If you want long and strong hair, keep it moisturized!” 7
“Healthy hair partly contributes to what is going on inside of us. We can physically treat and condition our hair, but we have to take in account of what goes on internally, the way we eat, medications and our water intake for example. It’s unhealthy to try and mask hair.” Kim must have known about my look in the mirror cover-ups! I think I was on my way of being the queen of hair masks. Being a fitness instructor or working out can produce a lot of sweat. Now, who can give me a fist pump when part of your workout wardrobe must include a baseball cap? As an instructor, I find a lot of African American woman skip the workouts because they can’t afford to go to the stylist the next day. But like I said at the beginning, I have a secret, and Kim Kibel gave me some great tips for hair maskers like myself! “First you should get a hairstyle that works with your lifestyle. I also recommend going natural in the summer months especially because, not only does the sun dries out the hair but constantly putting heat to your hair everyday will weaken it and burn it out. Also, using a good moisturizer is a must”. In 2000, Kim opened her second salon, Epiphany Hair Studio in West Hollywood, California and
launched Kimble Hair Care Systems™, a full range hair care line designed to address the needs of women of color with various hair textures. In addition, she is currently developing Kimble Beauty™, a collection of tools, accessories and hair extensions conceived as an augmentation to the Kimble Hair Care Systems brand. Kimble’s philosophy is that healthy hair and great style should coexist -- thus, her products and tools are designed to work with a wide range of ethnic hair textures to create chic, yet manageable style. Kimble’s line is carried in select Target stores nationwide and via the Internet at target.com, offering luxurious, organic ingredients such as shea butter and acai berry at an affordable price. And here is the second part to my secret, The Kimble Hair Care System. I am ecstatic to share this information with you. I’ve tried Kim’s products and could not believe that after one use, the difference it made to my hair. The texture, the moisture and the shine was more then I would have thought possible. I run to the mirror now, just to see my hair and fantasize about doing a hair commercial. I know I may sound a little extreme, but I’m here to tell you, it was. “The Kimble Beauty Bounce Back Curl was created for naturally curly hair but it works on all types. It’s great for the summer along with Liquid Curl Enhancer. The climate that you live in also effects what you put on your hair. There is really no need to use a relaxer on the west coast because we have low humidity verses the east coast that has high humidity. In the winter, if you wear your hair natural, you may wash your hair less because you don’t want to go outside with wet hair, so for that, there is a leave in conditioner that nourish the hair”. Ladies, take this secret and share it, and don’t worry about drying out your hair when you run to your nearest Target store or go online to get not 8 only the Kimble Hair Care System but check out the silk products that’s available like the bonnets wraps and pins. Make friends with your mirror and come out of hiding! Psst! www.Kimblebeauty.com
Kim Kimble’s Five Timeless Hair Trends
L.A. Hair’s celebrity hair stylist Kim Kimble knows hair trends are always changing, however, there are 5 looks that will never go out of style – and will remain effortlessly classic.
1. The Bob – The Vidal Sassoone bob is an A-Symmetric, bone straight hair cut into a bob. Very Asian inspired and always Chic! All you need to do is cut your hair shorter at the nape of your neck and make it longer near your face. This style has worked for everyone from Victoria Beckham to Katy Perry. With so many versions of the bob, from layered to straight, this cut will never go out of style. 2. The Chignon – The Chignon never fails on the red carpet; hair in a bun is always timeless and almost anyone can wear it. Wrap your hair around your up-do and tie it into itself, so simple, even little girls do it naturally. Everyone from Chanel Iman to Taylor Swift and La La Vazquez have rocked this simple fashion DO! It doesn’t matter who you are, you will always look good in the Chignon. 3. A Ponytail – When all else fails, Ponytail. They always look chic and effortless. Ponytails are a girl’s best friend. Pull it back and feel fierce! 4. Bangs – Bangs will never go out of style. There’s always going to be bangs. Cropped above the eyes to frame your face, low bangs will draw the eye of every passerby. From the long straight cut, to the cute wavy cut, bangs compliment any hairstyle. Just look at the fabulous Tyra Banks and the very hot Zooey Deschanel who are both currently keeping bangs at the forefront of hot hair trends. 5. Victoria’s Secret Sexy Body Waves – Sexy is always timeless. Everybody wants to be sexy. This style requires a little more work than the ponytail or bangs. You’ll need a flat iron and a rat-tail comb to straighten and curve the waves as they fall down onto your shoulders. It all starts with the high heat of the flat iron: Once you press the hair down, give the wrist a little turn at the end then use the pick of your comb to wrap the hair around the iron. With a little practice you too can have this sexiest of all simple hair trends adored by everyone from Alicia Keys to Kate Middleton. Remember, sexy NEVER goes out of style!
10 Questions and Answers About Women’s Hormones and Athletic Performance
1. What hormonal changes are observed in boys and girls at puberty? At puberty, girls develop more adipose tissue, owing to their estrogen levels, and boys develop more muscle mass, owing to their testosterone levels (Isacco, Duché & Boisseau 2012). 2. What is the menstrual cycle, and what are its distinct phases? The human menstrual cycle, designed to prepare a woman’s body for pregnancy, takes an average of 28 days. Usually, once a month the uterus grows a new, thickened lining (endometrium) that can hold a fertilized egg. If there is no fertilized egg to start a pregnancy, the uterus then sheds its lining. The menstrual cycle has three distinct phases: the follicular phase (FP), ovulation and the luteal phase (LP). The FP begins on day one of menstruation and lasts about 10–14 days, until ovulation (the monthly release of a mature egg from an ovary). The LP, or secretory, phase is the second half of the menstrual cycle, after ovulation. Estrogen and progesterone concentrations vary between the phases. 3. Does lactate accumulation during exercise inhibit fat breakdown? No, lactate accumulation from higher-intensity exercise does not inhibit lipolysis (Jeukendrup 2002). 4. What is the female athlete triad? The three components of the female athlete triad are lack of a menstrual cycle, low bone mineral density and eating disorders. The triad occurs in females whose training levels exceed energy availability. Health consequences include cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal and central nervous system complications. Psychological problems include low self-esteem, depression and anxiety disorders. The first goal of treatment for someone suffering from the female athlete triad is boosting energy availability by increasing intake of foodstuffs and/or reducing energy expenditure. Females with eating disorders or disordered-eating patterns should be referred for nutritional counseling (Nattiv et al. 2007). 5. What is menopause? Menopause is the profound transition in a woman’s body when menstruation ceases. A fundamental etiology associated with menopause is the intricate link between estrogen metabolism and the autonomic nervous system. Irregular menstrual cycle changes are usually the first symptom. Lower fertility during the perimenopausal stage (transition into menopause that begins 8–10 years before menopause) of a woman’s life results in significant drops in estrogen levels. The term vaginal atrophy refers to inflammation, thinning and shrinking of the vaginal tissues, as well as decreased lubrication caused by lack of estrogen. Hot flashes—sudden feelings of heat in the upper body—may start in the face, neck or chest and then spread upward or downward (depending on where they started). Skin on the face, neck or chest may redden, and a woman usually starts to sweat. Heart rate may suddenly increase and may become irregular or stronger than usual. Hot flashes generally occur during the first year 11 after a woman’s final period. Disturbed sleep problems are typically caused by night sweats, insomnia or anxiety.
Difficulty falling asleep and staying asleep increase as women go through menopause. Urinary problems tend to be more likely during this period. Moodiness often goes hand-in-hand with sleep disturbance. There may also be some hair loss or thinning during menopause (Nordqvist 2009). 6. Is walking as effective as vigorous exercise for the prevention of cardiovascular events in women? Manson et al. (2002) compared walking and vigorous exercise, along with hours spent sitting, as predictors of the incidence of coronary events and total cardiovascular events among 73,743 postmenopausal women aged 50–79 who were part of the Women’s Health Initiative Observational Study. Results indicated that walking and vigorous exercise were associated with substantially fewer cardiovascular events among postmenopausal women, irrespective of race or ethnic group, age, and body-mass index. Prolonged sitting predicts increased cardiovascular risk. 7. Are women at increased risk for cardiovascular disease after menopause? Yes. Women who are peri- and post-menopausal are at an increased risk, owing to a decrease in the female sex hormones. 8. Does estrogen affect skeletal muscle damage, inflammation and repair? Yes, estrogen may positively lessen skeletal muscle damage and inflammation from exercise. Theoretical evidence suggests estrogen may encourage recovery and repair of muscle as well. This finding is preliminary, and more research is needed to explore mechanisms and further applications (Tiidus 2003).
9. Does hormone replacement affect exercise performance? Green et al. (2002) found an effect only during high-intensity aerobic exercise. Systolic blood pressure at peak exercise in women taking hormones was lower than in women not taking hormones at almost identical levels of oxygen consumption and cardiac output. Further research is needed in this area. 10. Is weight gain during menopause inevitable or preventable? The years during menopause are associated with weight gain and increased central adiposity. Body fat distribution and body composition changes may be due to the hormonal changes and loss of muscle mass occurring during the menopausal transition. The one factor most consistently related to weight gain during menopause, however, is physical inactivity. To avoid weight gain, women should make regular physical activity a priority (Simkin-Silverman et al. 2003). Considerations For Active Women
Physical activity should be a priority at all ages, particularly after menopause. Women use less fat and more carbohydrate to fuel exercise at submaximal levels. Endurance performance may rise during specific phases in the menstrual cycle. Resistance training can boost the hormones affecting bone formation, especially for women of reproductive age. Trainers should be on guard for the female athlete triad.
Courtesy of IDEA FITtness Journal 12
Photography by: Elen Awalom
Dana is certified Master Life Coach, Experienced-Registered Yoga Teacher and Holistic Health Practitioner. Considered a "Jane of all Holistic Trades" she specializes in Thai Yoga Massage, Reiki and is a gifted Intuitive Counselor. She has practiced yoga for several years and is registered with the National Yoga Alliance. Through her discovery of yoga, the healing arts and holistic wellness Dana has made it her mission for the past several years to spread the word of love and healing through teaching classes, training others to become certified instructors, giving lectures and community services. All her instructors are taught how to teach different levels of classes and are equipped with all sizes and abilities. â€œMy students are my teachers. They give me ideas on what to focus on in their practiceâ€?.
Life is a wonderful journey of twists and turns, ups and downs, joys and disappointments. Be grateful for the lessons and rejoice in the beauty ~ Yoga Diva
Photography by: Wanakhavi Wakhis
Our mission at Spiritual Essence Yoga & Wellness is to help clients commit to living a healthier and happier existence by creating balance in their lives. It is our belief that good health begins in the mind and that we can all live a full life. I hope to expand one day in order to include an organic farm. Our children really don’t know how to grow healthy vegetables and fruits. We have to pay more attention to our kid’s health and our own. We strive to empower clients to take control of their health and wellbeing. Our yoga classes and bodywork services provide a way to reconnect mentally, physically and spiritually and our Life Coaching sessions help clients stay connected to what drives them.
There is no one size and shape of yoga. Yoga is for EVERYbody and this photo book reveals the curvy side of yoga and celebrates Yoginis of all curvaceous shapes and sizes! Yoga is a transformational art designed to bring our mind, body and spirit back into balance. It helps us to appreciate who we are and love the skin that we are in. This book has been a dream of author Dana Smith aka “The Yoga Diva” for many years and thanks to friend and photographer Wanakhavi Wakhisi her dream has become reality. Her practice began when she was in her final trimester of pregnancy and was key in helping her adjust to new motherhood and everyday stresses of life. She learned how to work with her curves and has been teaching to yogis of all body types for over 10 years. In popular media only one type of yoga body is highlighted and there is little representation for fuller bodied women. Because of this, many women don’t think they have the “yoga body” and hesitate exploring yoga, even though it has countless benefits. The idea came to me at my wedding. A friend of mine told me that she didn’t Photography by: Camille Pasley want to start yoga because of her size. I told her that you have to love who you are in your own skin. Yoga changed my life. Yoga starts with the heart and healthy doesn’t look one way. I hope to show the world that “Yes Yoga Do Have Curves”. This book serves as a testament that yoga is for EVERYbody and that no one physical size is better suited for practice. It will celebrate beautiful goddesses of all curvy shapes and sizes and finally allow the beauty of our curves to be recognized in this blessed art called yoga”.“The true essence of yoga is what you do from your heart, not what you do with your body”. For more information go to www.yesyogahascurves.com 15
3 cartons of raspberries 4 Limes, thinly sliced 4 cups of ice Water
Frankly sweet, with a subtly tart overtone and almost melt in your mouth texture, raspberries are wonderfully delicious. In addition to their excellent flavor, raspberries are full of antioxidants and possess anti-cancer properties. Limes, known as an immune system boosting fruit, add a vitaminpacked zest. This citrus is helpful in fighting colds, the flu, and recurrent ear infections.
1 Lemon 1 lime, kiwi, or cucumber 1 Orange 3 Strawberries Ice Water
Lemons and limes are good for the stomach and are even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic, which helps you digest your food by aiding your liver in producing bile. It also decreases the amount of phlegm produced by your body and I thought to help dissolve gallstones. Lemon is a vitamin C-rich citrus fruit that enhances beauty by rejuvenating skin from within and bringing a glow to your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin.
4 Oranges 4 cups of ice Water
Vitality and strength come from good health, and this water helps promote all three. Oranges can reduce the severity of inflammatory conditions, such as asthma, osteoarthritis and rheumatoid arthritis. They can also help protect your body against kidney stones
Sweet Pineapple Straw
1 Cored pineapple 1 (large) carton of Strawberries Ice and water
Strawberries are said to be in the top 8 foods, which are known to lower the risk of cancer. Pineapple has been known to decreases the severity of colds and infections. It helps build and repair bodily tissue and promotes wound healing. Pineapple also destroys harmful bacteria in the stomach and intestines.
Grapefruit Orange Lime Mint
1 Grapefruit 1 Orange 1 Lime 1 Bunch of Fresh Mint Water and Ice
Grapefruit are widely known as the "fat-burning" fruit. Oranges not only help prevent illnesses such as colds, and sore throat, but can also help speed your recovery. Limes also help with weight loss, rejuvenate skin and remove toxins. Mint is know to help with headaches, nervous strain, fatigue and stress.
Lemongrass Spa Water/Tea Recipe with Ginger Cucumbers are known to enhance skin tone and its texture. Strawberries are said to be in the top 8 foods, which are known to lower the risk of cancer. Watermelon can give you substantial energy, is a natural source of nature's most powerful antioxidants and can help reduce the risk of colon cancer, asthma, heart disease, osteoporosis, rheumatoid arthritis, and prostate cancer. Mint is known to help with headaches, nervous strain, fatigue and stress. 17
SACRIFICE FITNESS MAGAZINE
ergy n E , y g r e n E , y Energ
are the words that could only come out of my mouth after taking one of Christopher Goode’s kick boxing classes! Electrical charges were blasting from everyone as they sent firing punches and kicks in rhythm to Goode’s inspirational voice of commands. The intensity was thick and the sweat was flowing. The sound of the beats had everyone in a state of passion, passion in achieving a “Goode Fit 4 Life”! “I teach my exercise class using house music, as my expression of how you feel. Its my job to put you in that element. My last name is Goode, and that’s how I want you to feel about yourself, good. People’s self esteem today is conditioned a lot because of fashion. Skirts are shorter, and blouses are more revealing. It makes a woman more aware of how she looks. Sexuality is the key, everyone wants to show themselves and look good and confident. Woman are more self conscious, so when you exercise, it’s a sense of prepping. After they’ve taken 3 or 4 classes, they can’t wait to see how they look and also how great they feel. People do their best when they are at ease, that’s why group exercise is less intimidating. It’s still about the expression. When you take away the expression within, you take away everything. Laughter is the best thing in life, and it makes you feel “good”. Sometimes I sing in class. If you move in joy and sing, it not only makes you feel good, but it also gives you a stronger voice and stronger lungs”. “I’m always pushing for the underachiever and I’m always wanting to build them up to their full potential. Our limitations are unknown. I love to see the reward of your achievements”. “I teach my exercise class using house Christopher Goode is an AAAI/ ISMA, Certified Personal Trainer and Cardio Kickboxing Instructor over music, as mywith expres12 years experience in the fitness arena. He is a former Amateur Middle Weight Boxer who condisiontrained of howand you feel”. tioned with Former Welter Weight and IBF Champion, Vincent Pettway. “Having a professional fighter take my class was an honor. Vincent Pettway gave me a feeling of achieving my goal for how I wanted to conduct my workouts. Boxers have a very strenuous workout, so having a Welter Weight Champion taking you under his wing and giving his input, was a blessing for me”. “I lost my mom as a result of heart failure, so I think this is part of my drive to help everyone live a good healthy life. My mindset is what can I do to help people condition themselves at an early age, and recondition themselves or keep improving as we get older. I believe in being able to exert yourself and recover as quick as possible. How long it takes for you to regain your breathing is key. Rebuilding muscle is also important, so while doing any good form of a cardio workout, you need to know how to make adjustments to regain recovery”.
“Your mind is the greatest muscle. Your body will break down, but the mind keeps going and going. It will get you there, as long as you keep making a Goode Fit 4 Life”. 19
When it comes to healthy hair, itâ€™s not just what you put on your tresses that counts -- itâ€™s what you put in your body, too. By Elizabeth B. Krieger Reviewed by Victoria Barbosa, MD
Better-looking hair can start at your next meal. "Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet," says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet. It can take longer to notice changes (both good or bad!) in your hair than in your skin. For example, "just one week with a poor diet can yield acne flare-ups or dry, sallow skin within days," says New York City dermatologist Cybele Fishman, MD, "but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up." The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. "Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!" Drayer says. Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns. Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.
1. Salmon Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated. Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)
2. Walnuts These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous, Fishman says. Other options: Try using walnut oil in your salad dressing or stir-fry instead of canola or safflower, Fishman says. 20
3. Oysters Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak. Other options: Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff. Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.
5. Eggs A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women, Drayer says. Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.
6. Spinach The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating. Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.
7. Lentils Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters. Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.
8. Greek yogurt Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear, Fishman says. Other options: Cottage cheese, low-fat cheese, and skim milk also fit the bill. 21
9. Blueberries Exotic super fruits may come and go but when it comes to vitamin C, "It's hard to top this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.
10. Poultry This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," Drayer says. Other options: Lean cuts of beef are another good source of lean protein.
"Knowing how you actually want to feel is the most potent form of clarity that you can have. Generating those feelings is the most powerfully creative thing you can do with your life."
1. 2. 3.
Create a vision board: Uplifting words, quotes, fantasies, inspirations
Choose some aromatherapy products that you can smell as soon as you awake 4. 5.
See a professional: Hair, Skin, Nutritionist, Trainer
Don’t play yourself cheep: Spend the money to take care of yourself 6.
Focus on what you love about yourself 7.
Make the time
Clean out your space of negativity
Take a few seconds to spend time with the Lord before spending time looking in the mirror 9.
Tell yourself I Love You before you walk out of the door 10. Smile: You’re beautiful!
, a medical esthetician , knows all too well how our reflection can play a big part as to how we love and live by being the person we think we see, rather than who God says we are. Working at Dr. Dean Kane Center for Plastic Surgery and a Medispa facility, in Pikesville Maryland, has given Felicia plenty of experience, when it comes to hearing stories of people who are not happy with who they see in the mirror. “With age, the skin tends to lose its luster. The creamy, rosy color disappears and surfaces thicken, gets dull, and begin to show fine lines. Other than normal ageing of the skin, environmental effects and a person’s health and lifestyle can really make a person question their outer beauty”. Many times, we try and cover up the problems that show in our skin, rather than going to a professional and getting to the source. “You should know it takes more than drugstore products to make a real difference. It takes prescription-strength products and services that over-the-counter options simply cannot match”. “Dr. Dean Kane and Lauri Kane have many years of experience designing skin care programs to fit the individual needs of African American, Asian, Caucasian and Hispanic patients. No matter what your skin type, color, or condition, they're confident they can create a skin rejuvenation program that can help you achieve results you never dreamed possible”. It’s time to shed the covering that we put on ourselves, the layers that we hide behind that can make us into a person who is unknown to ourselves when we wake up in the morning. I believe a person’s lifestyle can reflect in our skin, so when we see our real selves, before the layers start to be put in place, learn to love who you see in the mirror. Get a facial check-up and let’s start the process to healthier beautiful skin.
Contact Our Practice for Skin Care and More There's no reason to live with sallow, sagging skin, wrinkles, a troubling skin condition like acne, or another source of frustration like excess tension. Call at 410.602.3322 or request an appointment online. Get started working on your goals in no time with Maryland plastic surgeon Dr. Dean Kane, Lauri Kane, a doctor of public health and skin care expert, and their trained, professional staff. With the full complement of surgical and noninvasive options at their fingertips, they look forward to working with you today and as your needs change over time. Plan a visit to the Center for Cosmetic Surgery & MediSpa on Reservoir Road in Baltimore soon. 24
Sheila Hall is a fitness and yoga instructor that brings Revelation and Holy into her practice because, “God desires the fullness of who we are”. She is a graduate of Morgan State University with B.S. in Medical Technology and a graduate of The University of Phoenix with a M.S. in Healthcare Administration. Certified in Reflexology, Meditation Therapy, Essential Oil Therapy, Healing Herbs and Sound Therapy, Sheila also is a Holistic Practitioner. As the owner and editor of Sacrifice Fitness Magazine (sacrificefitnessmagazine.com), Sheila publishes about being healthy and whole through fitness, loving God and others. Sheila Hall has been the instructor of Holy Yoga on the One Love Gospel Cruise, 2011 and 2012, and has also been with the Yolanda Adams, Health and Lifestyle Tour, and has done workshops and tours that included Marvin Sapp, Be Be and Ce Ce Winans, Kirk Franklin and Tyler Perry. She is also is a contributing writer for Faith and Fitness Magazine and Revelation Wellness and is a published author. Sixty-five percent of Americans are over weight. Seventy-five percent of Americans are Christians. Let’s just tell it like it is, there are a lot of fat - unhealthy Christians, people who may exercise their faith, but don’t exercise their bodies. Poor fitness and obesity are at an all time high and even greater in the Black Community. These facts are the motivation for Sheila Hall, a Revelation Wellness Fitness and Holy Yoga Instructor, to bring health and fitness to the Black Church and to the community. “When the church does fitness they will fulfill their mission to serve and be like Christ, offer abundant opportunities for fellowship and create a better paradigm for how fitness and church should be done. The church has a special permit – a mandate by God to bring life to the people around them. That is why the church must do fitness”. (Faith and Fitness Magazine, Brad Bloom Publisher)
Recognizing the need to start a platform that institutes God’s commandment of us to be healthy and whole by reaching out to community, influential leaders, media, family and friends across the country. This magazine contains ways to keep our bodies healthy while pressing into the spiritual direction of Christ. Founded by Sheila Hall, and with the expertise of her instructors and mentors, this magazine will offer spiritual uplifting, direction and motivation to have you “Praising and Worshiping for More than 30 Seconds”! Subscribe to our page—Sacrificefitnessmagazine.com Find us on Face Book—Sacrifice Fitness Magazine Advertise with us! InforSFM@aol.com Donate : Sacrificefitnessmagazine.com Sheila Hall is available for speaking engagements and health and wellness events Group and Personal Fitness and Yoga and Wellness Classes 25