Trustworthy Magazine, Feb 2022

Trustworthy Magazine

Neelam

“I want more representation and diversity in the rap game when it comes to women”

Travel Special Sweden, The Gambia, Jamaica

Date Night Done Right Suggestions for a Perfect Date

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Trustworthy Magazine

Our Goal is to inspire & to be inspired. We know that everyone has a story; we want to know yours

Founder & Editor Amina Touray

Trustworthymagazine.com For comments, submissions & Inquiries please contact: info@trustworthymagazine.com

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On the cover: Neelam Hakeem Photographer: Amina Touray Stylist: Janel Styles Make up Artist: Jasmine Stovall Nails by Nail Bae Page design: Moses Dalton

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Photo: Maria Orlova

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Contents 8 16

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Rönneberga

We visit a Swedish Retreat

Tina Bergqvist

The most important person

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Darija Varnas

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Neelam

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Amina Touray

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Duania Hall

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Eleonore & Peter Mott

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Mia Nicole

The Wellness Wardrobe Health Tips

Representation in the rap game

The Smiling Coast of Africa

Power Up Your Thoughts

Equestrian Dream Villa, Jamaica

Date Night Done Right

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Letter From The Editor Welcome to the first issue of 2022! A new year often inspires people to start

fresh and open a new chapter, which can entail becoming healthier, happier, or trying a new career.

2021 was a good chapter for me! I was blessed to travel to Europe and Africa, where I have immediate family. Being in continents with such significant contrasts, especially now, makes one realize that many people live in bubbles with their own realities.

Stepping outside of your reality and outside your comfort zone will undoubtedly renew your views, and you will find perspectives you never knew existed.

With that said, I want to give you some tips on places to visit, as we have good reads about; Sweden, The Gambia, and Jamaica in this issue. Further, we chatted with our

cover star, Neelam, who shares her views on the Hip Hop industry and how social media impacts our lifestyles.

We power up our thoughts with best-selling author and motivational speaker Duania Hall. And of course, with Valentine’s Day around the corner, we have lots of tips on how to enjoy this day as couples and solo.

Trust me. You don’t want to miss this.

We are wishing you a great new year!

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Amina Touray

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Photo: Alex Pham

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Rönneberga Konferens FEB 2022

If you have the opportunity to travel to Stockholm, Sweden, a must visit is Rönneberga Konferens - A retreat located in the municipality East of Stockholm, where people come to visit weekdays and weekends for a perfectly balanced space that offers room for conferences, spa, and dinner in a beautiful area surrounded by nature.

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Interview & Photography

By Amina Touray

had the opportunity to visit Rönneberga Konferens towards the end of 2021 and was swept away by the warm, welcoming, friendly staff, spectacular foods, and a unique spa experience. It is a place that provides something for everyone, whether you’re traveling solo, in groups, or with your family, that adapts to each need and expectation.

Rönneberga Konferens is well known for its stunning spa that offers relaxation, saunas, a rain shower, gym, and so much more that is necessary to be put at ease. The CEO of Rönneberga Konferens - Gunilla Runsten has been there for almost six years. - “There is always a union behind these types of venues. Particularly this venue is owned by five unions, and the unions consist of builders, electricians, painters. That’s why they love to renovate all the time, and also to keep it the way it was built in the ‘60s”. Gunilla says.

Before it was a retreat, it was a shelter for mothers with children. Because of Rönneberga Konferen’s history, it’s important to Gunilla and her team

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to give back. - “Next summer we’re going to have a camp for children that experience some difficulties and have a week around Midsummer organized for them. They can come here the whole week for daycare. We provide everything. That’s our thing to give back! And that goes back in history before our owners built this venue”. Gunilla adds.

Before Covid, Rönnerberga only worked with conferences. However, as the world changed, businesses were forced to develop sustainable solutions to survive. During an uncertain time of challenges, Rönneberga Konferens switched direction and found a new way to blossom.

- “During that time, it took us three weeks to change the way we work.

So we opened the restaurant outside, and it had never been used before. We bought two waffle irons and stood by the water, selling waffles”.

The new strategy opened new op-

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portunities, such as live bands every Friday and people coming in on their boats to enjoy themselves in a way that was new to many. Eventually, Segelterassen (their outdoor restaurant) became famous on the island of Lidingö. Gunilla emphasizes how the goal for Rönneberga is to be for the people and that everyone is welcome. - “It’s for everyone! If we can provide you with what you want, then we will do it. And that is what’s made our story from a Covid catastrophic to a success. Rönneberga is a place where we would like everyone to long to come back again. We have guests that ask if they can check-in and never check out”, Gunilla adds and laughs.

There are currently 21 people working at Rönneberga, and everyone is trained to work with the different aspects of the retreat. - “You have to know how to make drinks and to check in and check out people”. Rönneberga has managed to create a unique balance between business and pleasure, from being a work-

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“We have guests that ask if they can checkin and never check out”

space, to being a place where individuals can come alone or with family and friends. “Most people who visit us come because it’s in the nature area. This is a famous area on the island of Lidingö.

They come for walking, mountain biking, and running.

Today we’ve had 80 people during the whole day, having a conference about Marathon running and training. We have a lot of these kinds of events”.

I was fortunate to experience Rönneberga’s amazing holiday dinner table, which they recently started to provide for the private market. The buffet was full of variety and flavors that one must taste! After a delicious dinner, we enjoyed the poolside during the evening, which offered cozy ambient lighting.

Let’s not forget about the delightful breakfast the following morning. Isn’t breakfast the most critical meal, what we all look forward to when we stay at a hotel or retreat?

Rönneberga’s breakfast buffet did not disappoint! It offered fresh baking goods, fruits, a variety of healthy, nutritious juices, and hot foods such as eggs, sausages, pancakes, and much more.

I could not have asked for a better and more pleasant way to end the year.

For more information, visit: www.ronneberga.se and make sure to follow them.

Instagram: @Ronneberga_konferens Facebook: https://www.facebook.com/ronneberga

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Photo: Julia Volk

Photo: Ben Mack

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A magical Day With the most important person in your life .

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Written by Tina Bergqvist

Valentine's Day might feel a bit overrated when you are single. It is like you don't count if you don't have a partner.

But of course, you do, and you deserve lots of love as well!

So, if you don't have anyone to spoil you on this day, it is a perfect day to shower yourself with love and self-care. Hear me out.

When I was younger and single, I always loved to spoil my friends with gifts on Valentine's Day. One year I bought a rose for everyone in my class in high school, and most other years, I have sent pretty postcards filled with love. This is my number one tip for feeling better if you feel low when this "couple's day" is approaching. When you do something nice for someone else, you'll feel better too!

But if you already did that or don't want to (not judging!), what can you do to feel even more loved up, even if it is only from yourself? When you spoil yourself like you would spoil a partner (or a friend), you will feel worthy, loved, happy and magical things will start happening in your life. Not bad for putting some effort into loving yourself!

Here are my 7 best tips to shower yourself in love – on Valentine's Day or any other day!

1.Watch movies or tv shows – as many as you want! If you are not in that mood, avoid the super romantic ones. If you are in the mood for love, check out my top 5 romantic movies. I also list my top five non romantic movies. Don´t forget to bring the popcorn, chocolate, and soda!

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Top 5 romantic movies: Midnight in Paris The Holiday The Notebook P.S I love you Eat Pray Love

Top 5 nonromantic movies: Jexi Superintelligence Soul Intouchables The Intern

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2. Enjoy a massage of your choice. Have you ever tried a leg massage? It is divine, I tell you! Budget-friendly option: keep an eye out at Groupon, Let's Deal, and similar apps, depending on what's available in your country, massage yourself or ask a friend or family member.

3. Turn off your phone and connect with yourself and/or nature. When we turn off all the chatter and opinions of others, we can finally hear our inner voice so much clearer. You will feel more grounded.

4. Treat yourself to a day at a spa. Some spas have cheaper options depending on when you go there during the day and which day you go. Budget-friendly version: make your home spa ritual. I love using face and body scrubs, taking a bath with a lovely smelling oil that leaves the skin smooth, or a bath bomb (it is so much fun when the water gets all fizzy and bubbly!) You can also use a hair mask and a face mask. If you are in a country where there’s winter,

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Photo: Ir Solyanaya

add hand masks and foot masks, to make your skin smooth and rehydrated. Why not try a foot bath or a massage machine as a bonus treatment too.

5. Spend the day like it is your birthday and do whatever you would love to do then. Treat yourself to tasty food and celebrate the amazing person you are.

6. Hang out with your best friend and do something for fun. Maybe have a home spa day together or stay at a hotel for one night and indulge in chocolate!

7. Buy yourself flowers, a lovely dress or something you want, and go on a date with the most important, fantastic person in your life – you!

Bonus tips: OK, so you hate everything that has to do with Valentine's Day? Fair enough, I hear you! So why not just rent a cabin in the countryside or a national park and go far away from all advertising and guilt-tripping about being single.

Watch “Why women kill” as well -because it is an excellent show to watch if you are bored, heartbroken, or just want some entertainment.

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Photo: Emre Can

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Happy New Year!

The Wellness Wardrobe

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About Me As a health coach, I am here to support and mentor others to feel their best through individualized food and lifestyle changes that meet their own unique needs and health goals. Just like building a clothing wardrobe, you must always start with some basic foundation essentials. I like to call this building your Wellness Wardrobe. I work with clients to help make lifestyle changes and choose health-promoting ways that result in making you feel great on the inside and out. You will develop a deeper understanding of food and lifestyle choices that work best for YOU, improving your energy, balance, health, and happiness!

Written by Darija Varnas

ith all of the Holiday fun, there also comes drinks, treats and oversized meals. Before we start all of our resolutions for the year, let’s get back on track with taking care of our bodies from the inside and out. Here are some of my favorite “Bloat Busting” tips so you can start off the year feeling lighter, and more focused to conquer all of your long term health goals!

Beat The Bloat

Drink Water and Gentle Exercise is your best friend Water not only keeps you hydrated, but keeps your digestion tract moving.

Speaking of moving, Staying on your feet after eating eases stomach discomfort and promotes digestion. Taking walks, doing simple Yoga twists, stretches and deep breathing exercises help get things moving too!

TIP Try this gentle stretch that encourages blood flow and aids with digestion. Lie on your back, feet facing a wall. Inch your bottom up against the wall, and raise your legs up to rest against the wall with your feet flexed and arms wherever is the most comfortable for you. Relax here for 20 minutes to increase circulation and release anxiety and tension making you feel more calm and balanced.

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Practice Mindful Eating Take the time to appreciate your food and make meals an engaging mindful experience. When we eat mindfully, we eat slower, giving our stomach time to digest the nutrients and allows us to enjoy our food more. This also helps our brain recognize that you’ve had enough to eat!

TIP Engage your senses by noticing colors, smells, sounds, textures and flavors. Sit down, slowly chew and savor (with the TV off!) In an environment that makes you happy.

Eat Whole Foods/ Reduce the Sugar Reducing inflammatory foods in your diet (such as sugar and refined carbohydrates) which can aggravate your digestive system and cause bloating.

Instead, sub in some fresh and natural foods for maximum nutrition. Make sure the majority of your meals consist of greens and soups which nourish the digestive system and support natural detoxification and the elimination of waste. (See Recipe!)

TIP Stimulate your digestive system by juicing one fresh lemon in two glasses of filtered water. This acts as a natural laxative and increases stomach acid allowing you to break down your food more effectively.

Don’t sleep on a full stomach Give your body time to digest properly and try not to eat at least 3 hours before going to bed. Try to make dinner the smallest meal of the day, (again, see recipe!) and unwind with some Peppermint tea that is known to ease stomach pain, and aid in relaxation.

TIP The day after a big meal, try adding in some fiber to prevent constipation.

Meals like oatmeal or chia pudding can help get your digestion back on track!

Restore with Prebiotics/Probiotics Prebiotics and Probiotics work hand in hand to help improve our gut health!

Prebiotics fuel our intestinal probiotics and help promote balanced gut flora and healthy bowel function. Prebiotics can be found in whole foods such as legumes, oats, garlic, leeks and onions.

Probiotics promote happy, healthy gut bacteria. Fermented foods are packed with probiotics and can be found in kefir, yogurt, sauerkraut, kimchi and other fermented vegetables. Eating plenty of both prebiotic and probiotic foods will help promote a balance of both good and bad gut bacteria, resulting in less bloat and better digestion.

*The Wellness Wardrobe is partnered with Seed Health, and will earn affiliate commission on any Seed purchases made directly through this affiliate link.

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TIP Looking for a suitable probiotic? SEED daily synbiotic, is my personal go to formula that has sustainable packaging and makes it easy for me to stay on top of my gut health. The formulation combines a probiotic and prebiotic, is vegan, gluten-free and includes 24 clinically studied naturally occurring strains and lives up to the highest standards for human and planetary health. www.seed.com Use code DOT15 for 15% off your first month subscription straight to your door!

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*Make sure to read the labels on any supplements carefully and discuss any changes in diet, or recommendations with your healthcare provider*

Healing Carrot Turmeric Ginger Soup This delicious, nutritious and feel good warming soup will help soothe your stomach and keep you satiated all season. (The ingredients in this recipe all contain anti-bloat and anti-inflammatory benefits too!) Enjoy!

Ingredients 1 lb carrots (diced into ½ inch rounds) 2 tbsp olive oil 2 tsp dried turmeric Grated fresh ginger to taste 1 tsp cinnamon 4 cups bone broth or vegetable broth, preferably homemade 1 cup full fat coconut milk 1/4 tsp salt Freshly ground pepper Method Preheat oven to 400 degrees. Wash and cut carrots into ½ inch rounds Place carrots on a baking sheet and drizzle with olive oil. Roast carrots in oven until tender, about 20 minutes. In a food processor or blender, add all ingredients. Blend on high until well-combined. Garnish and serve immediately.

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Photo: Emre Can

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Photo: Emre Can

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Neelam Interview & Photography by Amina Touray Styling by Janel Styles Makeup by Jasmine Stovall Nails by Nail Bae

Dress from Kaftan Studio @Kaftanstudio Provided by @Maisonpriveepr_la & @ Maisonpriveepr_alexandra Earrings by Veronica Tharmalingam, @ Veronicatharmalingam Provided by @Pr_solo

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fter rapper, artist, and influencer Neelam Hakeem’s videos were reposted and shared by legendary artists on social media platforms, the world discovered a oneof-a-kind talent with important messages and activism through her lyrics that needed to be heard. Neelam chats with us about her purpose, the role of social media, and the diversity that she wants to see in the Hip Hop industry.

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Neelam, what are some important things that we should learn about you to get to know you better?

I’m just a Black Muslim woman who’s pushing a different aspect to the culture.

I want to provide a different voice, message, thought, mindset, look, feeling than the norm. My people are so dynamic and can no longer be confined to soulless conglomerates who profit off of exploiting our ignorance.

You received an overwhelming response for your rap and spoken word talents, on social media, and have been recognized by renowned people, like Will Smith, Diddy, and Erykah Badu, to name a few. Was that something that you ever expected, and what did that mean to you?

I totally didn’t expect to get accolades from people that I admire so much. To receive reposts from so many people from all walks of life is so inspiring. I had a lot of fear about dropping my rap pieces because it was something I’d never done before and I was worried about what people would think. I remember asking myself, “Do you stand by this message?” My answer was yes And I posted it immediately. When the feedback was so positive, it filled me with immense gratitude and made me very optimistic.

What do you wish to accomplish and who do you wish to reach through your 30

music?

What I wish to accomplish is adding a notable dynamic to the music industry particularly the female hip-hop rap genre that’s different from what they push now mainstream. I feel like women are the most dynamic people on the planet and the fact that they only push a certain type of female rapper is ludicrous. It sounds funny to say it out loud but I want more representation and diversity in the rap game when it comes to women.

We have other messages, we have other looks, we come from other walks of life, and we should be able to see that because you can’t be what you don’t see. I would like to reach every end of the planet. All 196,940,000 square miles.

I love the important messages that you communicate through your music.

Your lyrics and videos are always very compelling and insightful. The Fakes caught my attention, and is one of my many favorites. Why do you think that so many people in today’s generation are portraying a lifestyle that is far from the truth on social media? And do you see it changing?

In a Capitalist society, your worth is usually attributed to how much money you have. Hip Hop which has a huge effect

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I feel like women are the most dynamic people on the planet”

Gown Kaftan Studio @Kaftanstudio Headwrap from OTT @Ottdubai, Provided by @Maisonpriveepr_la & @ Maisonpriveepr_alexandra Earrings by Veronica Tharmalingam, @ Veronicatharmalingamprovided Provided by @Pr_solo

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Dress from @Feleppaofficial Provided by @Pr_solo Earrings by Adiba, @Adiba.official Provided by @Maisonpriveepr_la & @Maisonpriveepr_alexandra

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Earring by Veronica Tharmalingam, @Veronicatharmalingam Dress by Feleppa, @Feleppaofficial Hat Provided by @Pr_solo

on our culture has for the longest been used to promote lifestyles that were really rented by the industry for rappers to make us all feel insecure about our life.

It made us better consumers of capitalism. Social media now allows us all to play a role to promote lifestyles that make others feel insecure so they can validate themselves by either consuming or acting the part. Will it change? We will but unfortunately, there will be different tricks for the next generation.

Your sense of style and fashion is beautiful and inspiring. How would you describe your style and where do you get

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your inspiration from?

I would describe my fashion with one word which is “dope” I believe what I put on speaks before I do it a lot of times. I walk in the room and people will comment on what I’m wearing before anything else.

Also a majority of the time I’m the only one in the room that looks like me, so naturally, you stand out. Modesty is always at the core of my style, and I honestly pull inspiration from everyone and everything. I believe modest fashion is timeless. It’s the future, the past, a constant.

You were inspired to commit to wearing the hijab on Muslim Women’s Day. But Trustworthy Magazine

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I have fulfilled a purpose just by being educated because at one time my people weren’t allowed to be that!”

you described it as challenging before you made the decision. How do you feel about it now four years into it?

I see my hijabs, turbans, and headwraps as a crown. It’s not just a reflection of my faith but honestly an extension of me and my personality. I’ve honestly fallen in love with it and Modest fashion. I used to feel a little awkward about being the only one at an event with it on, but now I’m proud of it. I feel like it’s my superpower.

What does a typical day look like for you?

A typical day for me starts with prayer and a moment of gratitude. I’m a wife and mother, which is a priority for me, so I tend to my family’s needs, making breakfast, preparing for school, etc. Then my husband and I go over our schedules that dictate our day. I can’t miss a day of checking my emails which usually consists of music-related plans for my project dropping in March, or brand deals from my social media management team G&B. As of right now because we’re preparing for my music project we go to the studio as well as video shoots and drop preparation meetings. If I have to shoot any brand campaigns I get that done as well with the help of my husband. My team literally consists of my husband and my brother-in-law.

We don’t have a big conglomerate working with us because I’m completely independent. Naturally being independent is a struggle however we are optimistic and just care about the message and pushing the boundaries in the female hip-hop rap genre to bring about something different from the norm.

My mother who was diagnosed with multiple sclerosis lives with me so I have to care for her as well. Juggling my lifestyle as a mother and wife and daughter musician/influencer is a challenge but we get it done as a team. We always end the day with a family dinner then we watch our favorite show.

How do you define a purpose, and have you found your purpose?

The purpose is to give a reason for existence. We have a false belief that we are here for 1 purpose when we are actually here for multiple purposes. One of mine is being a mom. Another is a wife. Another is using any skill, brilliance, or talent I have to

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Our collective politics and technology will either respect nature or be forced to respect nature.

contribute to the overall good.

I have fulfilled a purpose just by being educated because at one time my people weren’t allowed to be that!

Neelam, it seems like you’ve traveled a lot, and you mentioned that you visited The Gambia, which happily surprised me since I’m part Gambian and was recently there myself. Can you share how your first-time experience there was and what you did there?

Visiting The Gambia was the first time I took a trip to Africa.

The Smiling Cost was life-changing for me because the experience was incredible. I went there with an organization to help build orphanages and it honestly change my perspective on a lot of things in life. I’ll be forever grateful for the moments that I shared with those children and the beautiful people I met. I was blessed to go to Africa a few more times but that was my favorite trip out of all of them so far.

Overall; politically, climate-wise, spiritually. How do you feel about the future?

I feel great because nature will always balance itself out. My politics will always align with nature, freedom, justice, and equality. I will do my part!

Our collective politics and technology will either respect nature or be forced to respect nature. My spirit is at ease because I fear nothing but Allah/God. What expectations do you have for this new year of 2022, and are you working on any new projects?

I expect nothing! I have a new project dropping with great music that will put out a great message! I will push, market, and promote to the best of my ability. I will expect nothing and appreciate everything!

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The Smiling

Coast of Africa

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Written By Amina Touray

had been longing for scents, flavors, well-seasoned foods, noise - life, bargaining at markets, and a little bit of chaos. But most importantly, to go back to my roots and visit my family and childhood home in The Land of The Smiling Coast - The Gambia, a small country in West Africa, surrounded by Senegal. Until this day, I get emotional, thinking about putting my feet down on the ground of the motherland. After yearly visits to The Gambia, this was probably my 29th time, but the butterflies I feel each time I visit never seem to fade. Someone told me that it’s special to have African culture in your bones, and those words have stuck with me ever since. I feel blessed to have had a unique upbringing in Europe and Africa.

The Gambia is not a typical vacation spot for me.

Instead, it’s essential to reconnect with my inner peace by being around family and revisiting places where my ancestors built a life. Every smell, taste, and sound brings me to a memory that offers fulfillment in my heart.

The Gambia is a country that relies heavily on tourism, which is why it was hit pretty hard over the past two years. As a result, I did not see as many tourists as I usually do when visiting. However, people find new and unique ways of building sustainable businesses. There is always resilience to get back up and continue moving forward despite challenges in a land rich in culture and faith.

If you feel a call to experience the beautiful culture of The Gambia, the best time to visit is during the

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dry season between November to May. You can expect beautiful beaches and flavorful foods - must try Domoda and Benachin (or Jollof rice, as many people call it), a fascinating market with thousands of colorful and vibrant people passing by. If you are up for an adventure - take a road trip and visit Wassu Stone Circles - a World Heritage Site located in the Niani District, worth experiencing and exploring. For shopping, you may visit the market in Serrekunda, which offers a wide array of everything from food to fashion. And, of course, the beach - have a relaxing day at the beach while listening to drums and enjoying freshly pressed orange juice.

The Gambia will increase your senses and make you feel alive. Someone said, - “it doesn’t feel like another country; it feels like another time.” And it’s a time that everyone should see at least once in their lifetime.

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Power Up Your Thoughts

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Duania

Hall

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Written by Duania Hall Motivational Speaker & Best Selling Author

Photography By Amina Touray Make Up By Janay Van Sylk

We often do not assess how we are thinking, what kind of thoughts we are having or more importantly, how our thoughts influence our behavior. At times, we become overwhelmed with all that is going on in our lives. During these times it is common to have negative thoughts that bring us down or completely throw us off balance. This is one way our thoughts impact us.

If you find yourself experiencing this, don’t be afraid to say, “I am not okay.” This is one of the most powerful statements you can make when going through a challenging time. This statement gives you the power to admit something is happening that needs addressing, and it gives others permission to help you before things spiral out of control.

Our thoughts affect how we communicate with others in our intimate, parenting, and business relationships. To communicate effectively it is important to recognize our thought patterns and learn how to direct them.

Here are five tips to help you power up your thoughts every day: 1. Turn on your thought GPS One way you can do this is to pray or practice mindfulness before you jump into the day. Have you ever found yourself rushing through the morning without pausing to realize that you were granted another day of life? I have. So, I practice saying “Good morning, Lord,” to remind myself that I was privileged to see the sun again. Try starting your day by acknowledging its value. This doesn’t have to be an extensive activity, nor does it require a lot of time. It can be as simple as adding positive affirmations to your daily routine. This sets the tone for the rest of your day and gives you the opportunity

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to manifest positivity and peace.

2. Mindful Dumping Get a piece of paper and write down all the things that are cluttering your mind then crumble the paper and throw it away. The purpose of this activity is to start your day with a clear mind. You can also do this at the end of your day so you can dump the mental junk before you lay down to sleep.

3. Keep a Daily G-List Practicing gratitude is an intentional process that can improve sleep, emotional regulation, increase positive moods, reduce stress, and symptoms of post-traumatic stress disorder (PTSD). Write down 3-5 things that you are grateful for. Do it every day, especially when you are having a tough day. You can write your list in a journal, on a dry erase board, on a sticky note, or in your phone. Check your lists at the end of each week. You’ll be amazed at how this boosts your mood and sets you up for thought parenting.

4. Thought Parenting Consider treating your thoughts like your children. If you see your children acting inappropriately, you correct them.

So, if you think of your thoughts as your children and they get out of control you should correct them. You can tell your negative, non-purpose serving thoughts “Not today!” I practiced this one morning when waking up from a nightmare. Negative thoughts were flooding me, and I immediately told my thoughts “OH NO, that’s not what we’re doing today.” Then I recited The WHOLE Woman Affirmation which I created to help women with selfcare. Reciting these affirmations helped replace the bad thoughts I was having earlier. Replacing negative thoughts with positive ones is a great way to shift your mindset and reclaim control of each moment.

5.Thought Identification Thought identification is connected to deeper healing as it positions you to assess the root of your thoughts. A guy I once dated was a jokester and would always make people laugh. One day 50

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when a group of us were hangReplacing neging out one of our friends jokative thoughts ingly said, “Boy, with positive you so stupid.”

Everyone in the ones is a great group laughed way to shift your and the guy mindset” started knocking things over and yelling “I’m not stupid!” We all froze! No one understood what just happened.

In the coming weeks, he decided to go to therapy to figure out why he got so angry that day. He learned that the word “stupid” was a trigger from his childhood and in that moment, he relived the days of being called “stupid” by his parents. He identified the root of his emotions. This new awareness allowed him to redirect his thoughts rather than lose control.

With thought identification, he positioned himself to understand his thought patterns and communicate what he wanted and what he needed. That day he needed us to know that the word “stupid” was hurtful to him, even if it was said in a playful manner.

This same principle applies to all relationships. When you understand your thoughts, you can better communicate your wants and needs.

There is a proverb that says, “As a man thinketh, so is he.” This tells us that our thoughts are especially important and require supervision. Turning on your thought GPS, parenting your thoughts, and identifying your thought patterns allows you to communicate effectively in your relationships. This also helps you function at an optimal level, truly stepping out as your best self.

Another important aspect of powering up your thoughts is being intentional about what you let in your space. This is where self-awareness plays a vital role. Consume things that lift your spirits. What kinds of movies, books, food, places, people, or music makes you feel good? What kinds of people, places, or things make you feel bad, uncomfortable, or not free to be

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your authentic self? Pay attention to this because the energy these things bring will impact how you think.

Lastly, don’t let your thoughts get you caught up and acting out of character. We all tend to go there, sometimes, so it’s important to take a purposed pause and check your thoughts throughout the day. Start being intentional with how you live, which starts with how you think.

Here are four resources you can add to your Power Up toolbox: The 5-Minute Gratitude Journal: Give Thanks, Practice Positivity, Find Joy by Sophia Godkin, PhD Mindfulness Cards: Simple Practices for Everyday Life (Daily Mindfulness, Daily Gratitude, Mindful Meditation) by Rohan Gunathilake The WHOLE Woman Affirmation by Duania Hall available at www.duaniahall.com Duania’s Power Up Playlist available on Spotify Studies show that listening to music creates a feeling of well-being and positive emotions, so I created a playlist to help you stay positive throughout the day. Here is the list

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of songs from my personal playlist that keep me fired up and feeling good! I hope this playlist does the same for you. Have an amazing day!

Optimistic

by August Greene featuring Brandy There’s Hope

by India Irie I’m Every Woman

by Whitney Houston Golden

by Jill Scott Run the World

by Beyonce Hey Mr. DJ

by Zhane Family Affair

by Mary J. Blige Alright

by Ledisi Cleva

by Erykah Badu We Livin

by Tina Campbell

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Equestrian Dream Villa The first in Jamaica to offer healing with horses

Photographed by Nickii Kane

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ellness, healing, and therapy are all top search words that have drastically increased in search engines, for people who have an interest in what they can do for their health, wellbeing, and how to deal with any traumas, especially since the last two years of the pandemic.

We had the opportunity to explore what a week in Jamaica with the focus on exactly these key things means, as we chat with Peter & Eleonore Mott, who operates Villa Exodus Retreat in Runaway Bay, which exclusively offers Jamaica’s first Villa with equestrian retreats.

centrate and keep my focus which has led me into living my dream lifestyle today, owning and caring for a herd of horses.

We now offer equestrian retreats to people from near and far, because it works for everyone and you will feel better, calmer, experience a unique and spiritual connection between you and the horse and we are happy to be the first Villa in Jamaica to do so. Our equestrian retreats include an array of riding experiences such as mountain trail rides, peaceful scenic view trails, and swimming with horses in the turquoise Caribbean Sea. We curate a combination of these equestrian experiences blended with our signature wellness services and products such as botanical outdoor flower baths & massage treatments, yoga, meditation, and holistic & personalized live it as we prefer to call our food, rather than diet, as it’s supposed to give you more life through nourishment, as well as some fun traditional Jamaican excursions included such as a waterfalls visit, healing fire waters, yacht rides and more.

How does this equestrian therapy work exactly?

Equine therapy is an experiential treatment method that works through using the connection between people and horses to enhance one’s physical and/or emotional healing. Different forms of equine therapy may be used depending on the client’s needs.

Tell us how this came about and what is an equestrian retreat?

I’ve been riding since I was a child. Being around horses always had a grounding and harmonic role in my life in more ways than I, as a child, originally realized. Growing up with various hardships and trauma during my childhood was challenging and being around horses on a weekly basis, fine-tuned me and enabled me to focus, improve my confidence, and helped build my self-esteem. It was literally a form of weekly therapy that enabled me to con-

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There are several forms of equine-related therapy and treatment. These include: Equine-assisted psychotherapy (EAP) Therapeutic Riding Equine-assisted psychotherapy (EAP) focuses on those with mental or substance use disorders, cognitive issues, and other disorders.

While still a form of “talk” therapy, EAP allows clients to use multiple senses while identifying and processing emotional issues. The outdoor environment and use of animals lend a unique, positive dimension to the experience.

During each session, clients may ride or otherwise work with horses while a mental health professional helps the individual process certain emotions. Participants usually learn all aspects of horse care, including grooming, saddling, and riding.

Therapeutic Riding is considered an Equine-Assisted Activity, rather than Equine Therapy, and has proven effective in helping children heal from trauma, as well as improve confidence and self-esteem.

What conditions can be treated with these forms of therapy?

Research shows EAP and Equine-Assisted Activities are appropriate therapeutic approaches for children, teens, adults, families, and 56

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groups. Some conditions or disorders that respond well to EAP & equine-assisted therapies include: Substance Use Disorders Depression, Anxiety, PTSD, Stress Trauma Eating Disorders Behavior Disorders Traumatic Brain Injury Dementia Learning Challenges ADD/ADHD Autism, Asperger’s Down Syndrome What types of guests come to stay at your Villa?

Everyone is welcome! It could be guests who are curious about horses and want to experience Jamaica, it could also be experienced riders who want to experience Jamaica from the horseback by doing a variety of riding experiences on the island.

We are also here for guests who may already be in some form of therapy. We offer a supplemental addition with our equestrian retreat inclusions, based on the needs and wishes of each group. You can find some examples of our packages on our IG page @equestrianretreat.

What could a typical week of staying at your Villa look like?

To curate the perfect week for each group that comes to stay with us, an over the phone Villa consultation is always held in advance, to establish the guests’ specific needs, riding/interacting with horses experience level, who their health care professionals are if necessary, and their overall wishes.

A 7-day stay starts with a welcome tour of the property, during which you get an introduction to the staff servicing you and the horses that you will be interacting with.

A specialized meal plan is carefully preplanned with our farm-to-table initiative, mainly organic fruits, vegetables & meats, freshly made healthy juices ev-

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ery day, and more.

The first breakfast includes traditional American cuisine, followed by a popular Jamaican dish for lunch and one of our specialties for supper.

During the day, we will be riding on the beach, in the areas around the Villa, or up in the mountains. While out on our rides and being one with nature, we give our guests the opportunity and the space to focus on repeating their mantras and visualizing the manifestation of their goals, dreams, or healing. While riding thru botanical gardens, farms, and forestry where the oxygen is clean and crisp, it becomes easy to understand why we call the retreat magical.

To further the bliss we incorporate yoga, our signature wellness treatments & products and for those who are cannabis or psychedelic mushroom enthusiasts, we offer a special menu for that incl. botanical bath soaks, various edibles, a variety of Bud Bags and Shroom Bags as well as sessions led by a professional therapist.

Our guests leave us feeling rejuvenated, relaxed, and happy as our horses help their healing process thru their senses working magic on us. It reminds me of a quote from the author Henry Beston in his book “ The Outermost House” from 1928 “For the animal shall not be measured by man. In a world older and more complete than ours they move finished and complete, gifted with extensions of the senses we have lost or never attained, living by voices we shall never hear”.

How do we find you to book a stay or find out more?

We are listed on Airbnb as Equestrian Dream & SPA/luxury/budfriendly, www.airbnb.com/h/equestriandream Our Instagram page is @equestriandreamvilla and we welcome inquiries through there.

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Photo: Alex Azabache

Photo: Mikechie Esparagoza

Photo: Nextvoyage

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Date Night Done Right “Two words that strike fear in the hearts of men, Date night.”

Suggestions for a Perfect Date Written by Mia Nicole

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long-distance one. “I lived in Virginia and Harvey lived in Texas, so it was hard,” Camille shares. “The country had shut down because of coronavirus and we were unable to see each other so we had to come up with creative ways to date.” Something that they implemented was their version of movie night. “We both are huge movie buffs, so we would pick the movie that we wanted to watch the night before. Then on our date, we would set up the movie on our respective televisions, put the phone on speaker and then countdown to make sure that we started the movie at the same time. It's not as good as being together, but it felt like we were at the movies together” Harvey laughs. Camille continues, “We also looked forward to our ‘Zoom cooking dates.’ We would go to our favorite grocery stores and gather the ingredients for the meals that we were going to prepare together. It was so much fun. We did that for an entire year until we got married in October 2021.”

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here are two words in the English language that when strung together and uttered, could strike fear in the hearts of some men: Date night. And it is not because they do not enjoy the company of their date; they are simply tired and confused and, in some cases, perplexed. Why, do you ask?

Because they don’t always know what to do or where to go. Can we just stay home?

Or maybe. We spoke with different ones and learned what their idea of an amazing and fun date night is.

Enjoy Each Other Virtually When Camille and Harvey Terrell first started dating in March 2020, they had no clue that their dating would be marred by the COVID-19 pandemic. Not only was their relationship new, but it was also a

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Jason Charles says, “I’ve always wanted to do a virtual date night. Where I buy all the groceries and drop them off or have them delivered to her house. We throw some music on, and I walk her through how to make one of my favorite dishes.

It’s a good way to have conversations and bond. I’ve always loved dates around food, music, and drinks.”

Patrick Jones enjoys a morning twist with his lady. Every Thursday morning, he and his girlfriend Monica work out together virtually. “Monica got me into yoga really for the stretching. I took one class with her and now I am hooked.”

Games People Play From Spades to Monopoly many prefer to just spend their time together at home playing old-fashioned board games, drinks, and not to sound cheesy, a tasty charcuterie board.

Treena Smith says regarding a date night with her husband Terry, “Drinks at home, with light snacks. Board games of chess or checkers and a game of gin rummy.”

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gammon and drinking in front of the fireplace on a chilly night” as a great date night.”

Pamela G. Smith explains how she and her husband enjoy a charcuterie board along with a nice glass of wine.

“We like to sit back, relax and enjoy each other’s company. No phone, no computer, just unplug and talk.”

Come And Talk to Me Men are not usually known for being the greatest communicators, yet some men welcome and encourage it while on a date.

Alex Leath enjoys open and transparent dialogue with his date. “Go to an upscale restaurant for dinner and drinks. Stimulating conversation covering a myriad of topics with no judgment. Then if neither of us wants the night to end, go back to her place or mine for a movie, dessert, and coffee.

Jeffrey Robinson says that “Good dinner and great conversation” are important to him.

Donald Moore shares that after a nice dinner, he and his wife, “get in the car and just drive and talk for at least another hour.”

some salsa and dance the night away!”

Bring the Outdoors Inside with a Picnic The pandemic has reintroduced “picnics” as a way to change up their weekend date.

Lisa Taylor describes one of her favorite date nights with her husband Shawn as “a picnic at home with finger foods and good wine or champagne.”

Monika Juliana says to her, “the perfect date includes a picnic before or after the Museum of Art.” Deitra Redd also enjoys, “an indoor picnic or a backyard movie.” If you haven’t seen anything that you or your partner would like to do, how about dancing? Jonathan O’Connor suggests taking ballroom dancing lessons.

“If you learn the Cha-Cha, you can adapt to popular music because it has the same beat.” Looking for something different? April Harris suggests, “trying axe throwing or going to an Escape Room. Take a cooking class together, wine tasting, or enjoy a paint and sip class.”

No matter how long you have been together, have fun, be creative and watch your date night turn out right.

There’s No Place Like Home The main gathering spot for most families is the kitchen. While it may not be a Michelin star kitchen, it is where many dates these days are taking place.

Naomi Blackwell says that date night with her husband Michael includes lots of dancing. “We stay at home and cook together, dance while cooking, and then dance after dinner.” Elecia James May says she and her husband Jimi love to give their dates themes.

“We set the mood with candles and soft Latin-inspired jazz. Set up a beautiful table for dinner. Order or cook tacos or fajitas or arroz con pollo, beverage, and flan for dessert. Then turn on 62

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