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January 2014

Feeling a Bit Upside Down After the Holidays?

Happy, Healthy, Harmonious With Chere Cofield

Dr. Jana Joshu Grimm

The Stress Manager

Winter & Holiday Make-up Tips from

ZsaZsa Mua Get Aligned & Balanced Feet First with Kim “The Voice” Burrell On

Neglecting our Bodies

Christina Mroz

Que'Ana Morris Jackson - Director of Administration & Marketing Founder of O.N.E. Wellness, is an organization that supports the, 'One life. One you. Organic, natural, Ecofriendly', way of living. Que'Ana is a city girl with country tendencies...the good ones that is; loving a simple life. She's a wellness professional that enjoys creative writing, dancing, fitness, and most of all God. Que'Ana love's spending time with her husband and four children (2 boys and 2 girls). Health & Wellness has always been a choice of life for her.

Lakeishea Childress -Director of Events & Community Outreach Hailing from Gastonia, NC, LaKeishea Childress loves dance, fitness, singing, and having fun! From a young age LaKeishea dreamed of owning a Dance and Fitness Studio. In 2011, she founded the non-profit studio, “Destined to Dance, Inc.”; where the mission is “to equip young girls with the ability to tap into their full potential by enlightening, empowering, and inspiring them to become successful adults.” In 2013, “Faith & Fitness Studios” was incorporated into the business. The mission was simply “to see God’s glory manifested in people’s lives through a faith based exercise & fitness program where the focus is not just on exercise but on fellowship, encouragement, motivation and principles of faith to guide them into obedience to take care of their bodies.” LaKeishea strives to provide community-based fitness programs, women’s support groups, and workshops to assist in the healing process of many lives. LaKeishea is married to the love of her life, Jeff Childress, Jr. They share the responsibility of raising two phenomenal children, Dabriah and Malik. LaKeishea encourages her family and others by reminding them of, Romans 8:28 “And we know that in all things God works for the good of those who love him, who[a] have been called according to his purpose.” [NIV]

For Interviews, advertisements and appearances, please contact us at

Sacrifice Fitness Magazine welcomes Dr. Jana Joshu Grimm as our Holistic Contributor Writer We are very blessed to have her!

Mind, Body & Spirit of Our Liver By Dr. Jana Joshu Grimm—Pg. 6 Real Food Outlaws—Pg. 10 Meal Prep Recipes—Pg. 12 God says it! Kim Burrell—Pg 15

On Our Cover

Christina Mroz Alignment and Balance Feet First —Pg 16 Belly Purge—Pg. 20

“The Stress Manager” Chere Cofield—Pg 24 Winter & Holiday Make-up Tips With ZsaZsa Mua—Pg. 29

INTRODUCING! Get Healthy & Whole with The Adventures of

Sacrifice and BB, Comic Relief –Pg 30 Photography Credits Cover– BeFree Photography Pg 4, 28 and back cover—Wayne Beatram

Let’s meet our good friend, THE LIVER! It has more biochemical functions in the body than any other organ. The liver fills up the space within your lower right rib cage, and the GALL BLADDER is a little green “sack” that hangs off the bottom of the liver. They are best friends! The liver is responsible for storing and filtering our blood, creating bile for the gall bladder (such a good friend), producing thousands of enzymes to build up or break down various chemicals needed to maintain health in our bodies, converting T4 to T3 for healthy thyroid function, breaking down our food, especially fats, maintaining healthy blood sugar levels, keeping our moods stable and peaceful, keeping our skin glowing/youthful/strong, and protecting us from the poisons we are daily exposed to. It has everything to do with digestion, hormones, moods, sleep, skin problems, energy, metabolism, the list goes on. Are you starting to see how a healthy liver even plays a role in having healthy relationships, preventing cancer, keeping us “fit”, giving us “quality” sleep , and eliminating the need for most medications: antidepressants, anti-anxiety, acid reducers, pain meds, laxatives, acne meds, insulin, blood pressure meds, statin drugs, anti-rheumatic drugs, steroids, etc. Our liver indirectly affects our Spirit and soul (mind and emotions). We are one body, and everything affects everything. The bottom line is, if you take care of your liver it will take care of you. We are not being taught how to LISTEN to our bodies, so this is what I hope to bring awareness to. It is not just alcoholics and drug addicts that have liver problems. We are a very toxic society spiritually, emotionally and physically, so almost everyone I work with needs to work on their liver. For the first time in the history of the world, every human being is now subject to dangerous chemicals, from the moment of conception to death. Today you are being informed, which means today you are part of the health care SOLUTION in this country. I pray that this article renews your HOPE. SOME SIGNS YOUR LIVER IS NOT HAPPY:                     

Antibiotic or birth control use (these are terribly detrimental to liver) Anxiety or irritability blurry vision brain fog can’t lose weight chronic yeast or bacterial infections; (history of) Candida overgrowth constipation (bowel movements any less than 2x/day) dark circles under eyes dark spots or skin tags appearing randomly on your body depression difficulty relaxing at night/restlessness excessive anger, resentment, rage excessive lactic acid build-up/soreness with workouts gall bladder problems/history of attacks (even if GB is removed now) groggy in the a.m. (NOT a morning person) hemorrhoids high cholesterol (250 or below is NOT high cholesterol by the way) "hypochondriac" hypothyroidism mood swings/PMS morning sickness with pregnancy

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never feel good, but no obvious "disease/diagnosis" no one can figure out what's wrong with you sleep issues stuffy/bloated abdomen (especially under the right rib cage) varicose or spider veins

What can you do about this? For starters, you HAVE to be willing to change. These “symptoms” are your body’s way of communicating to you that something’s wrong. If your child or spouse told you in 10 DIFFERENT WAYS that something was seriously wrong, would you ignore them? Then let’s stop ignoring the elephant in the room. Let’s get proactive. Let’s quit blaming. Let’s do something about this country’s health crisis. As Christians, we need to lead by example and start walking in the HEALING POWER OF GOD. Let’s start learning how to listen to what our body is trying to tell us. Let’s STOP contributing to the problem of rising health care costs and do something about it! Embracing this leads to HOPE! It empowers you to help yourself and KNOW that healing will happen. Our country’s health care system is a trap, a viscous cycle that keeps you sick. Permanent and healthy change happens in the Lord’s strength and not our own, so be encouraged! The pressure is off. More time in the Word will lead to your success. Let’s rebuild the foundation properly this time, and keep it simple. God has a lot to say about health actually, but we will start with 3 favorites: Romans 12:2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing and perfect will. 1 Cor 6:12 “Everything is permissible for me,”- but not everything is beneficial. “Everything is permissible for me,”- but I will not be mastered by anything. 1Cor 6:20 You were bought at a price. Therefore honor God with your bodies. Here’s the bottom line with the liver: when mama ain’t happy, ain’t nobody happy!! Make sense?! Your body needs a good filter change (liver, kidneys, lungs, skin, and bowels). It needs whole foods, herbs and supplements to heal and to supply it with the raw materials God programmed it for. It needs to get moving and exercising. God created us to move to get oxygen to all our cells, to purify our blood, and to transport nutrients to all our cells via the blood. The liver stores and cleans our blood remember? We need the Holy Spirit and a renewed mind to think differently, to try new things, and to make these changes permanent. And finally it needs to be purged of stuffed emotions (un-forgiveness, offenses, anger, bitterness, grief, fear) that are manifesting themselves with physical symptoms. Face your problems, friends. Un-forgiveness is like drinking poison and hoping someone else dies. Trust me, I have been wronged in horrific ways, but forgiveness sets US free. Freedom and boundaries then set others free. We are a body, soul and Spirit, and all three need to be healthy to become truly whole. It is only a holistic approach, rooted in Christ, which does no further damage to the body, that is going to lead you to true wholeness. It is so important to be healthy and whole in order to fulfill God’s calling on our lives. Let’s start sharing the gospel and POWER of Jesus Christ with our lips AND our lifestyle! Let’s get back to basics: pray, eat real food, drink water, sleep, slow down, and utilize the good gifts from God’s creation that absolutely work before we run to another doctor’s appointment and then the pharmacy for another medication that surely leads to another. We get 1 life and 1 liver. Let’s represent our King well! Let’s walk in the power and wisdom of the Holy Spirit! How much more attractive is the Kingdom when it’s disciples

look good, feel good, move well, love well, live well and exhibit the JOY, LOVE, GRACE and WHOLENESS of Christ! Amen?!! For more information or to schedule a phone consultation, please visit my website: Some basic steps to get you on the right track:          

Drink 1L of warm lemon water with breakfast daily. Drink ½ your body weight in ounces of H2O Take 1 Tbsp Raw Apple Cider Vinegar with dinner each day (dilute w water or lemon). THINK GREEN…green tea, leafy greens, fresh herbs, chlorophyll, plants, greens powder… Eat 5 servings (5 handful) of cooked cruciferous veggies/day (google a list of these) Eat/ingest 4 Tbsp raw, virgin coconut oil/day (make it your cooking oil, lotion, “butter”, etc) Eat “sour” stuff: cranberries, blueberries, lemon, grapefruit, etc Cut out sugars, soda, energy drinks, preservatives, fried foods, and hydrogenated oils. Swap coffee/energy drinks for organic green tea (optional add-ins: lemon, stevia, honey, unsweetened almond milk or coconut milk) Tap/massage your liver (beat on your lower ribs, under breasts; - like Tarzan!) DO 2 boxes TIAO HE CLEANSE, 1 oz THAI-GO (keep refrigerated) 2x/day, 2 PROBIOTIC ELEVEN (keep refrigerated) daily to give your liver a fresh start! (avail thru my website). You may get a few detox symptoms, but they too shall pass. Drink extra water J For a custom plan or questions, you may schedule a phone consult with me.

Dr. Jana received all of her professional education in St. Louis, MO including as BS in Biology, BS in Life Science, minor degree in Chemistry, and Doctorate in Chiropractic. She was a group fitness instructor for over 10 years, and has a new love for SUP (Stand Up Paddle boarding) Fitness Dr. Jana was in private practice in Franklin, TN for 5 years until God gave she and her husband a VERY CLEAR vision to sell everything, move to California, live on a boat and share the gospel (stay tuned for the book)!! Although there is no boat yet...She is living out the reality of God's calling here in beautiful orange County, CA. She now practices from home on a much smaller scale, and consults with/mentors people from around the country. Dr. Jana has a passion for re-habituating vs. rehabilitating her clients, helping professionals to surrender to and serve the Lord with their gifts, and helping natural health professionals to simplify and incorporate nutrition into their practices. Her goal is to re-educate the people she meets and lead them to a deeper understanding of and appreciation for our amazing bodies, the way God designed them! She now allows herself to be a vessel through which God leads, inspires, interprets, re-builds, challenges and heals her clients in a variety of ways. Ultimately, she desires to help facilitate a true surrender to Jesus Christ in anyone she meets, knowing He will lead them through everything this side of heaven. Her ministry is built on Luke 9:2- "He sent them to preach the Kingdom of God and to heal the sick". Dr. Jana's recommendations are God-inspired, do-able, affordable, truly natural and holistic. Treating the body, soul and Spirit as a whole is essential to complete wellness. This approach goes far beyond symptom relief; people truly regain their HOPE! The discipline and knowledge you will gain will leave a legacy for many generations to come! "Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind." Romans 12:2

Feminine Balance Tea by Sarah Outlaw

If you ask me what my favorite tea is, Feminine Balance would be my answer. It is amazing for hormone balancing and doubles as a fertility tea. This is based on a formula given to me a few years ago by my herbalist at the time, Sarah Powell from Lilith’s Apothecary. Using this tea, some additional tinctures and food, I was able to balance my hormones and get pregnant with my 4th baby. Since using this tea myself, I’ve been providing it to friends, family and clients with great results. If used properly and daily it really helps harmonize the body and brings balance to stressed hormones. Sometimes, this is just what is needed relax and enhance fertility. Even if you’re not trying to get pregnant, this tea is perfect for stress, bad periods, PCOS, and other hormone related symptoms. It helps nourish the body at a cellular level and really get things balanced out. **Disclaimer: I am an herbalist but I am not a medical doctor or nurse. The above statements have not been evaluated by the FDA. Information presented here is not intended to be construed as medical advice or to prevent, treat, or cure any disease. Please check with your health care provider if you are taking any prescription medication. I am not responsible for misuse of herbs by consumer. Drinking this tea is not a guarantee of pregnancy.

Here are the herbs in Feminine Balance Tea and what they do for the body:

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Alfalfa - promotes estrogen Red Clover Leaf and Blossoms - promotes estrogen Raspberry Leaf - uterine tonic Nettle - bioavailable nutrients, including calcium and magnesium Yarrow - uterine tonic Oatstraw - nourishing Fennel Seed - carminative (good for digestion); aromatic Rose Petals – lift spirits Lemon Balm* – lifts spirits, carminative Orange Peel - catalyst herb; carminative Hibiscus Flowers - vitamin C, flavorful and aromatic Peppermint or Spearmint, or both - aids digestion, uplifting Vitex - helps balance hormones *Leave out lemon balm if on thyroid medication. To blend: Combine 1 cup of each herb in a large bowl and mix with a wooden spoon. Store in a quart mason jar with lid out of direct sunlight. To Brew:

1. 2. 3. 4.

1 tsp dry herbs (use 2 TBS herbs if using a quart ball jar) per cup of hot water. Cover and let steep for at least 20 minutes and up to 8 hours for a more potent infusion. Sweeten as desired, preferably with raw honey or stevia. Drink up to a quart warm or at room temperature throughout the day. For best results, make sure to drink a quart every day. It really gives you an energy boost and helps with mood levels, anxiety, balancing, nourishment and so many other wonderful things. Not to be taken during pregnancy. Don’t want to make it yourself? You can buy it from my 90210 Organics Store at

I highly recommend this tea to anyone suffering from hormone imbalances, fertility issues, stress, painful periods or abnormal PMS symptoms. It tastes fabulous and you’ll look forward to drinking it every day! Be nourished. Be Happy. Enjoy! All of these herbs are also available at Mountain Rose Herbs or the Bulk Herb Store.

Spicy Ground Turkey Picadillo with diced Sweet Potato and Bell Peppers, steamed Broccoli and Brown Rice Ingredients: 4T Bragg Liquid Aminos 1 medium Onion, chopped Minced Garlic Handful Cherry tomatoes, halved ko(3 medium sized Roma tomatoes ok too, just make sure to diced it) 2 Bell peppers, diced 2 small-medium sized Sweet Potato 1tsp Coconut Oil 1/2 tsp Red Chili Flakes 1/2 tsp Cumin 2 lbs Ground Turkey Handful chopped Cilantro (garnish, optional) Direction: Heat coconut oil in a medium-large skillet. Saute minced garlic, tomatoes and chopped onions; let it cook until onions transparent. Add ground turkey, cook and stir until evenly browned. Season with Aminos, Red Chili flakes, cumin. Pour in sweet potatoes. Cover and let it simmer for about 10 minutes or until sweet potatoes are cooked. Lower the heat, add bell peppers and cook it for just about a minute only. If you love Cilantro like I do, stir in chopped cilantro to your Picadillo or may use it as garnish . As always, adjust the seasoning according to your taste.

2 1/2 cups egg white 3 eggs 3/4 cup reduced shredded cheese of choice (I use veggie mozzarella shreds) 2 tablespoons of milk (I use Almond milk) or plain Greek yogurt (not necessary, but gives them a bit of fluff) Salt and pepper to taste Veggies and meat: I use the following but of course u may use any type of veggies and meat Bell peppers, chopped Mushroom, chopped Spinach Lil Turkey smokies, chopped Cilantro, chopped Preheat oven to 350 degrees, F. Spray 12-cup muffin tin with nonstick cooking spray (to prevent sticking. Better if lined with foil muffin tins, just make sure you spray the inside of the muffin tins). Fill each muffin tin 1/3—1/3 full with the veggies and herbs and meat of choice. Add in 1 tablespoon of cheese to each muffin tin. In medium bowl, whisk together egg whites, eggs and milk/yogurt. Fill each muffin to the top with the egg mixture, pouring over the veggies already in each tin. Bake for 20-30 minutes or until risen and slightly golden on top.

Meal Preparation has many meanings to many people when it comes to their reasoning in wanting or having to include this in their daily lives. Your work schedule may prevent you from investing in the time that you think is needed in making home cooked healthy meals on a daily basis. Your families' schedules may not connect to your meal times. This was the story of the creator of these recipes. Because of her husband’s health, Krys was forced to put her family first. Her families' health and her husband’s healing made it a necessary compassion and lifestyle. Krys’ husband was diagnosed with kidney failure. He was put on a special cardio-renal diet. Because of Krys’ schedule, she had a hard time in preparing meals. She found that already made meals weren’t readily available, so she decided to create her own meals by using the guidelines that were in her husband’s diet. I have found these meals are absolutely incredible and are so easy to make for any diet. They are healthy and nutritious. Kyrs has also found it in her heart to share her recipes with anyone who wants them on her instagram page @lilkryse . Please follow her and give some of them a try. It’s easier than you think!

1 tablespoon coconut oil 1 med-large chopped red onion 1 tablespoon minced garlic 2 tablespoon Curry powder (I like Spice Islands brand) 1 can (14 1.2 ounces) fire-roasted tomatoes 1/2 can light coconut milk 2 tablespoons liquid Bragg Aminos 1 tablespoon fish sauce 1 teaspoon red chili flakes 1 cup chopped fresh cilantro, without stems 2 lbs chicken thighs, cubes Optional: Salt and pepper to taste, and potatoes if not watching carbs intake. In a bowl, coat cubed chicken with the curry powder and set aside. Heat coconut oil in a 3-quart saucepan over medium heat. Add the onion and cook for about 4 minutes, or until softened. Add the onion and cook for about 4 minutes, or until softened. Add the minced garlic and cook, stirring, until light golden. Add the chicken and cook it until chicken is browned and almost cooked. Add the tomatoes and cocnut milk. Season with fish sauce and Aminos. Bring to a boil, (if cooking it with potatoes, add it now then bring mixture to a boil) Stir in the cilantro. Serve it over rice.

God Tells Us! The dynamic, distinctive and captivating voice of Kim Burrell carries power to sooth and encourages the heart of people everywhere. The Houston native is revered by her peers in the music industry from both the spiritual and secular world. This humble Grammy Award nominee and Stellar Award winner has a true and undying passion for ministry and music. This singing sensation was encompassed by music being the daughter of a Pastor/musician Father and an Evangelist/singer Mother. Pastor Kim Burrell know admirable as “The Voice” to her fans, knows what it means to be healthy and whole. During a recent interview with Coco Brother on Lift Every Voice, Pastor Burrell talked about experiencing her three heart attacks that she went through within a year. It was due to being over weight and in bad health. “We are so addicted to our assignments, that we become negligent of our bodies”. Pastor Burwell continued on speaking how its just not our duty to be healthy but it’s a requirement from God. “We are the ones that are hindering the process. In order to be productive in the kingdom of God, you have to be healthy. God give us instructions on eating within the Bible”.

Christina Mroz’s mission is to inspire complete fitness to people of all ages and all abilities. With over 750 hours of yoga training and more than a decade instructing yoga and Pilates, Christina understands how the human body works and the common postural issues people face. Christina teaches classes to babies and parents, children, older adults, people with disabilities and pregnant women. Christina is also passionate about educating women about their God-designed bodies and how to holistically treat many common female disorders and conditions that are often kept in secrecy and are typically covered in isolation and shame. By bringing these issues into the light, Christina empowers women to share about their struggles and pursue health in body and freedom in heart. She has developed curriculum to assist women who deal with problems such as prolapsed uterus, diastasis recti, and pelvic floor disorders. Christina is the host of the PreNatal & Back Care Holy Yoga DVD and the Kids’ Holy Yoga DVD, and is co-author of the Kids’ Holy Yoga Scripture Cards. She is the Director of Holy Yoga’s Specialty Training Programs, which include Baby/Toddler Holy Yoga, Chair/Senior Holy Yoga, Pregnancy Holy Yoga, and Holy Yogalates. She is also certified as a Revelation Wellness Instructor. Visit Christina at

Posture Verses Alignment When someone says “posture,” what comes to mind? When someone says “alignment,” what comes to mind? I posted these to questions on my Facebook page this last week. Here are a few of the answers. “I think the position of my back (mainly) with posture. Ballet terms float through my mind, too, and years of dance classes. Alignment brings to mind something deeper and more full-body oriented. But it also seems a more technical term and challenging concept, so I can see how the word posture might be more relate-able to someone unused to the overall subject." "Alignment is having your spine straight, posture is the way you hold your spine. So they are not the same thing but should be kept in check with each other." "For me, correct or not: Posture is a view from the side. Is your back humped over? Alignment is a look from straight on. Is one hip sticking out more than the other?" “When I think posture, I stand and sit up straight. When I think alignment, I back up against a wall and get EVERYTHING lined up.” As you can see, people have a wide variety of definitions for these two concepts. The definition of posture is: relative placement or arrangement or a position of the body or body parts. The definition of alignment is: arrangement or position in a straight line or in parallel lines, the process of adjusting parts so that they are in proper relative position. Based upon this definition of posture, posture is subjective to the person who is trying to position their body parts. For example, let’s say you are a person who works at a desk all day. Due to this, you slump your shoulders and head forward and you also round your back as you lean into the back of your chair. After several days, weeks and years of this, your body begins to take on a new position. So when you go to an exercise or yoga class and the instructor tells you to stand in good posture you do your best; however, due to the way you hold your body at your job, your muscles have shortened and your ability to find good posture may be minimized. In addition, if you were in a room of ten people and I told everyone to stand in good posture, I would have ten different stances. Each person, depending on how they hold their body on a daily basis like in the example above, would strive for good posture in a different way. Posture is not the best way to achieve a healthy position for the body to perform daily functions or exercises. Alignment is much better. Proper (good) alignment is based upon anatomical markers or, in another words, the bones of the body. When in proper alignment, you are bring these bones into a straight or parallel line. Proper alignment is achieved by:  Stepping your feet hip distance apart. If you drew a straight line from the front of your hip socket down, it should stop at the center of your ankle.  Aligning the outer edges of your feet so that they are almost parallel. If you drew a line from the bone of your pinkie toe back to your ankle and a line from the outside of your ankle bone down to the floor, this is where the outside of your ankle should be placed.

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Stacking your knees over your ankles. Backing your pelvis up so that it is directly over your knees and ankles. Moving your shoulders back so that they are directly over your hips, knees, and ankles. Drawing the head back slightly to stack your ears over your shoulder, hips, knees and ankles.

When you have all these bones in the correct position, that is proper (good) alignment. When some people stand in good posture, they may stand in proper alignment; however, the majority of people will not. Achieving proper alignment takes practice and patience. Due to the way a person carries themselves, they may need to work on re-strengthening and stretching (releasing) certain areas of their body. For example, in order to get your shoulders stacked over your hips, you may need to work on stretching the muscles in the front of the chest. When a person’s body is in proper alignment, their joints and muscles will be used in the maximum way possible. For those trying to achieve a flatter stomach, practicing alignment is KEY. To properly and effectively train muscles like the core, they have to be in proper alignment to engage properly. As you move through your daily functions of life, check your alignment. For example, when you stand at the kitchen sink, do you press your stomach onto the counter? When you hold a child or grandchild, do you pop a hip out to create a shelf for them? When you sit in your car, do you turn your foot out to press on the gas pedal? When you sit in a chair, do you stack your ears over your shoulders and hips? As you begin to practice proper alignment in these daily functions, you will begin to strengthen your entire body. It is like exercising without going to a gym or taking a class. While it is beneficial to practice good posture, it is even more beneficial to all systems of the body and to your overall health to practice proper alignment instead.

It’s that time of year again. The time when my inbox is flooded with emails asking what the best detoxes are and my top tips for detoxing. I totally get it. We’ve all just been through the holiday happenings. Grazing at cocktail parties and indulging in sugar and spice and everything nice. It’s only natural that come January we mentally and physically crave a break; an opportunity to clear out all the junk and allow our bodies to reboot. The funny thing is (and this is depending where you live), the colder months can be the most tricky when it comes to safe and gentle detoxing. Our bodies naturally crave warmer and cooked foods to help combat the cold and often cooling juices with a lot of fruit can feel disconnected from our environments. So, for this month’s food of the month I wanted to bring you my top 3 foods that will warm you through the winter AND detoxify your body. Miso Soup Loaded with minerals like zinc, manganese, phosphorous, iron, copper and B vitamins, miso floods your body with nutrients and naturally slims your waistline. Eaten with almost every meal in Japan (even breakfast), miso is a fermented food with tons of live probiotics that help improve digestion. Miso is both gentle and strengthening and during times of detox it will help soothe your digestive tract and help you feel full. One important miso tip: Be sure not to boil your miso when cooking, it destroys the vital nutrients and live enzymes. Instead bring your water to a boil and then shut it off. Add a small amount of heated water to a bowl of miso to mix and dissolve the paste. Then add the miso mixture to remaining water and you have your miso soup! Kale Good ‘ol kale. We all love it, can’t get enough of it. A healthy eating hall of famer (kale has been featured as the food of the month here), kale really deserves it’s continued spot in the sunlight. For detox purposes kale acts as a blood purifier, a liver cleanser and immune system strengthener. In addition, kale is loaded with chlorophyll (that’s why it’s such a dark green!) and micronutrients. Kale even has fiber, helping scrub out your colon and giving your body a nice natural flush; exactly what those organs need to get rid of the gunk.

Super Spices Cinnamon, ginger, turmeric and cayenne pepper are all warming for the body and act as natural detoxifiers. Easy to add to homemade dishes and find when eating out and on-the-go, these super spices pack some heat and help shed pounds. These spices are referred to as “thermogenic food�, meaning they raise the temperature of the body and help boost metabolism so you burn more fat. They also act as natural digestive aids (especially ginger and turmeric), helping to break down your food, mucus (from too much dairy) and reboot your digestive system. Cinnamon even has fiber and can help stabilize your blood sugar levels and reduce sugar cravings! Add these warming winter detox foods to your daily routine or kick it into high gear with a more thorough cleanse by making the Green Miso Soup below and having it for 2 meals out of your day. Happy warm detoxing! Green Miso Soup Ingredients: 2-3 tablespoons organic miso paste 3 cups water 2 bunches of greens such as spinach, watercress, kale, mustards and collards, chopped Ginger, grated Garlic, minced Green onion or chives, chopped (optional) Sea salt and black pepper Directions:

1. 2. 3. 4.

Boil water in a medium to large pot with garlic and ginger. Once boiling, add your greens and turn heat down to a simmer. Add green onion or chives and cook a minute or two until greens are tender. Remove soup from heat. In a small bowl combine 2-3 tablespoons miso paste with a small amount of the soup liquid. Combine thoroughly with a fork and then add the miso mixture to pot. Season with a sprinkle of sea salt and black pepper and blend soup with an immersion blender. Taste and adjust seasoning. A sprinkle of cayenne pepper or a squeeze of lemon are additional natural detoxifiers and add nice flavor. About the Author

Robyn Youkilis This article was written by Robyn Youkilis, a board certified Health Coach and Healthy Cooking Expert as

Delicious Maple-Mustard Chicken Recipe By Sam Pierre of Food Matters The marinade used on the chicken is fast and easy to put together. You can start preparation in the morning by getting the chicken into the marinade and keeping it covered in the fridge. When you’re ready to cook it, cut up some potatoes and use them as a bed underneath the chicken. Spoon the marinade over the chicken and potatoes and bake. This is a one pan wonder and you will have a fully cooked meal in 45 minutes without having to babysit anything at the stove. You could also add some frozen broccoli on top of the potatoes and in amongst the chicken and bake it all together. I used Vermont Maple Syrup for this recipe. I suggest you use a real maple syrup for this recipe; you won’t regret it, I promise. Ingredients for the marinade recipe: (per pound of chicken) • 1/4 cup real maple syrup • Good heaping tablespoon grainy mustard or Dijon Mustard • 1 tablespoon chopped thyme • 1/2 shallot, diced • 1 large clove garlic, minced • Salt and pepper, to taste 1. In a small bowl combine all the ingredients. Taste the mixture to see if there needs to be any adjustments made before you add the chicken. 2. If you had you chicken in brine remove the chicken from the brine. You do not need to pat it dry. Pour the Brine out of bowl and place the chicken back in the bowl (Skip this step if you were NOT brining). 3. Pour the mixed marinade over the chicken. 4. Cover and allow to marinate in the fridge for at least 2 hours and up to overnight. 5. When you are ready to bake the chicken, remove it from marinade and place in oven safe roasting pan. 6. Spoon the marinade over the chicken. 7. Bake at 400 degrees for about 40 to 45 minutes until internal temperature reads 165 degrees or until juices run clear.

Brandied Honey Mustard Recipe

Making mustard from scratch is so easy! It’s also wonderfully versatile since you can spice it up, experiment with different vinegars, or mix it into all sorts of other recipes. They look lovely as a set in glass jars with pretty labels and twine 6 tablespoons organic yellow mustard seeds 2 tablespoons organic brown mustard seeds 3 tablespoons brandy 2/3 cup organic apple cider vinegar 1/2 cup local honey 1.5 teaspoons fine sea salt Directions Combine mustard seeds, 1/3 cup water, brandy, and vinegar in a bowl and stir well to completely submerge the seeds. Cover and allow to soak at room temperature for 3 days. I like to swirl the bowl around a little each day to see the transformation. After 3 days, pour the mixture into a blender, add honey and salt, and blend until smooth. Store in a sealed jar and refrigerate. I recommend using a plastic lid or using some kind of barrier to keep the vinegar from corroding the metal. For variations, follow these tips: - Add 1 tsp to 1 tbsp of aromatic seeds during the soaking process. - Dried fruit should be added during the soaking process. - Add dried herbs, seasoning powders, or fresh fruit just before blending. - For less sweet mustards, cut the sweetener by half.

Chere Michelle Cofield- Founder/CEO of Chere Cofield International- A Health and Wellness company that focuses on the total person, from the inner core of a person to their outward appearance with special focus on stress management. This focus is exhibited by means of Health/Wellness Seminars, Creative Visualization Exercises, Healing Art of Touch Therapy Sessions, Aromatherapy Sessions, Workshops, Expos, Public Speaking, Television Production, & Self Written Information. Chere Cofield is also the Founder/Creator of the Annual “Let’s Get Serious” Health, Wellness, & Fitness Expo. She has been a Licensed Practical Nurse for the past 24 years, specializing in Geriatrics, Alzheimer’s Disease/Dementia, and Wound Care. She has received numerous nominations and awards for outstanding customer service, as well as, a Governors Citations and an Award of Recognition from the Baltimore City Council 11th District for Tenacity In Business and Giving to The Community. She was most recently nominated for the 2013 Top 100 Minority Enterprises Award by the MBE. Chere has also been awarded as a Woman of Power with the Woman 2 Woman 4 Women Organization and was named 2011 Professional Business Woman of the Year by The Professional Black Woman’s Network. She is also a member of WEPP and Sisters 4 Sisters Network, Inc. Ms. Cofield is the former Producer & Host of the television show “To Your Health”- Where we educate the public on what matters the most which airs on Comcast TV Channel 25 in Baltimore. Cofield is also a # 1 Amazon Best Selling Author whose recent works includes The Crash That Altered My Life, the chapter “Stress- The Silent Killer” in the book collaboration- Getting Well Mind, Body, & Spirit and the chapter “NO” Is Not A Dirty Word in the book collaboration- The Glamourless Side of Entrepreneurship- What They Didn’t Tell You About Being A Women in Business. As a single mother of two boys she still finds time to empower men, women, and children through writing, motivational speaking, volunteer work in the community, & supporting fundraising events for worthy causes. She has completed 3- 5K runs to raise awareness and funds for The Brain Injury Association of Maryland. Chere has also worked as a Promotional Model, Brand Ambassador, Event Planner, and Public Relations Consultant. Her work include her appearance in the promotional video for the William E. Proudford Sickle Cell Foundation entitled “The Scream” which can be seen on You Tube & the Foundations website. Chere feels you must constantly reinvent yourself, always having something new to offer to the world. Mottos she lives by are “You only have one life to live, so make it worthwhile!” “Live each day as if it were your last, leaving behind a legacy.” “Never live with regrets or settle for second best.” “Set reasonable goals and work hard to meet those goals.” “Don’t put off until tomorrow what you can do today.” “Be the person you were born

Sadly, over seventy-five percent of Doctors visits are directly related to stress. Stress has often been referred to as the slow poison because it causes major damage to the body over time. Medical costs around the world are uncontrollably sky-rocketing due to increased visits to the doctors for symptoms directly related to stress. Let’s consider some of these common physical and emotional symptoms that you may be actually experiencing yourself: 

Gastric Reflux

Dark circles under the eyes


Frequent colds/illnesses

Skin Conditions (Ex: Psoriasis, Acne, & Eczema)

Bowel irregularities


Muscle stiffness/tightness




Lack of concentration

Hair loss


Unexplained or unplanned weight loss or weight

Violent behaviors


Often times we try to care for our health & wellness alone but actually family involvement is required. We must hold one another accountable. We must make sure we are making healthy choices as a family. Knowledge is the answer but prevention is the key. The Lets Get Serious Expo provides the education families need to make healthy food choices with variety, get fit through a variety of fun exercises, & get free information on how to maintain healthy lifestyles even if they have current health issues.

In addition to the strain stress puts on the body, it also put a strain on the economy with over 1 billion dollars a year being spent in the United States in the following areas: 

Increased health insurance costs

High employee turnover rates

Costly Mistakes

Poor morale



Reduced productivity



The ABC’s of how to effectively change your mind-set to achieve reduced stress: A. Replace every negative thought you have throughout the day with a positive thought. Feel free to journal your thoughts to measure the negative vs. positive. For every negative thought in your journal write a positive thought that could replace it. Refer back to that journal when you are full of negativity. Surround yourself with positive people and allow their positive energy to penetrate in to you. B. Be thankful. Think of all the things you have to be thankful for instead of what’s wrong in your life. Feel free to journal all things you have to be thankful for and refer back to that journal when negative thinking seems to be taking over your mind.

C. Be optimistic instead of pessimistic. Look at the brighter side of life. Feel free to journal your goals and ways to achieve those goals. This will help you to look forward to the future instead of the present situations that are causing you stress. D. Let go of the tedious stuff that has no real impact on your life. We hold on to and get upset over the simplest things that don’t event really matter. We need to ignore the small things and place our focus elsewhere. E. Allow time for the rejuvenation of your mind by getting proper rest so your thought process is clear. Clouded thinking leads to a negative mindset. 20 effective ways to reduce and relieve stress include: 

Music therapy

Taking up a hobby




Time with pets




Reminiscing on happy memories




Take in nature


Creative visualization

Breathing exercises

Quiet time alone



What will you do differently today to start in your journey to stress less and add years to your life? Contact Chere Coilefield at c h e r e c o f i e l d i n t e r n a t i o n a l . c o m

Coming in 2014 !!

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was known to be called, the food for the soul. There is something about laughter that changes our mood, our mindset and the outlook on our now. Humor can bring a bright light into a dark place and it can make you view a bad situation as just another stepping stone towards better things. With the day to day life deeds, I found myself not laughing, or even smiling much. Life was hard and lonely at times. It seemed that work, study and work some more, was all life was for me. My body noticed and started to rebel. Usually what happens to a lot of people is they become so focused and stressed out that they don’t notice and hear what their spirit is crying out for. It seems like one day you woke up and found out you have high blood pressure, diabetes, high cholesterol and have gained 50 plus pounds! Whoa!! We can easily forget ourselves. We shield our eyes to what is in the mirror because, truly, “ain’t nobody got time for that!” Right? One day, I was able to climb a mountain in Arizona. As I stood up on a high peak in the Grand Canyon, and looked down in the valley, I saw the most incredible beauty. It made me stand still, reflect and feel! I felt adventure, freedom and possibilities. I heard the oohs and aws, the sniffles and the breath taking sighs of the people around me. I felt the joy of being in the center of God’s magnificence. I felt the blessing of being able to witness, adventure and laugh with my friends. For the first time, in a long time, I saw a brighter light, a better, a greater thing that God had planed for me, but the only way to get there, was to love Him, myself and other’s first. Sacrifice Fitness Magazine has teamed up with artist, Ryan Battle to develop the characters of Sacrifice and BB. They have plans to take you on their adventures of finding health and wellness in this web of life. I’m so excited that you are the first to see the development and growth of this project from the beginning. You will see the creation of the new friends that are made. You will also get great health and fitness tips that I hope will bring you to the mindset of I want to and not to act like the “F” word, fitness is a bad word!. Most of us will be able to relate or have been or maybe you are still caught up in that thing called life. I invite you into my world in hopes to sprinkle a little light into your day! In every issue you will get to read about the humorous and unwilling wit of BB and the not willing to give up on him spirit of Sacrifice.

Sacrifice—A fitness and yoga instructor, health practitioner and entrepreneur and owner of Sacrifice Fitness Magazine. Go to to become part of our community! . BB- The founder and CEO of REBIIENT, a global marketing and management firm. Go to for more information

BB is a prime representation of what a lot of us business minded, family oriented and trend setters are, constantly on the go, climbing that goal and corporate ladder and fueled with a burning drive of accomplishment. If only there were extra hours in the day for more phone calls, interviews and networking opportunities. BB’s brain has been wired to see beyond but has by-passed the turn that says, see within. He doesn’t realize his stress level or the abuse that his body is taking. He is on a fast train that doesn't make self-care stops. By a twist of fate, BB saw the impact that Sacrifice had on people during her Holy Yoga class on the One Love Gospel Cruise and signed her as a client. She quickly becomes aware that her new manager wants to be healthier but time and patience isn’t a part of his make-up. Sacrifice knows that BB won’t make the jump on his own, so she is constantly trying to be his yield sign. He is the best manager a girl in her position could ask for, so her mission is to bring health and wellness into his day. Sacrifice finds out soon that BB isn’t a good student! But aren’t we all? Sheila Hall Editor and CEO Sacrifice Fitness Magazine

Model—Sheila Hall for Athletes Ground Sportswear

Sacrifice Fitness Magazine January 2014  
Sacrifice Fitness Magazine January 2014  

Feeling a Bit Upside Down After the Holidays? Get in Alignment, Balance and Relieve Stress! Find out how from our Exclusive Interviews with,...