April newsletter

is finally here and with it everything we can expect about the season which promises us newness and growth. The theme behind the April issue is about community and sacrifice., how we can come together around our hair, health and mental well-being.

When we work towards a healthier lifestyle, it sometimes feel like we are sacrificing our favorite foods for less palatable healthy ones. We have a meal plan for you and you will love every healthy recipe..

The natural hair community is a very unique movement because it is one that not only embraces our authentic selves, but it is also a celebration of what makes us unique and beautiful.

Just like no two people are alike, no two curls are alike and its that appreciation for what makes you YOU is what the natural hair movement means. to me.

Skirt & styling by Sofistavunk

Creator of Wonder Curl Editor of Health, Hair & Happiness I am currently reading Sister Citizen by Melissa Harris-Perry.

This extremely poignant book helps explain the experiences of black women in America by discussing the myths, shame, misrecognition and our struggle to becoming fully realized citizens in the US. As I think about the Natural Hair Community, I think of the politics of our hair and how controversial it is within our community as well as with other cultural groups and how this movement is needed now more than ever. I also see this community as one of acceptance and a step toward self-actualization for black women.

I’m only on chapter 3, but already I am able to draw parallels from my own life as a Caribbean woman in America. A great and thoughtful read.

Contributors is a wife, mother, and nationally-qualified fitness competitor. She seeks to motivate and inspire women to achieve their fitness goals, no matter where they are on their journey.

Find Maya at: mayafitgirl.wordpress.com Instagram- @maya_fitgirl Twitter- @maya_fitgirl

planned her life out in 2nd grade. Two Psychology degrees later she realized she was insane, unhappy, and unrealistic. She got out of her head and began her happy.

Find Jasmine at: http://www.eyecheated.blogspot.com/ Instagram @lyrical_prodigi

aka Tootieboots has been natural for 5 years. She is a natural hair enthusiast with a passion for encouraging others to explore their natural mane. She is by no means a professional natural hair expert but she enjoys sharing and exchanging healthy hair tips.

Find Dayo at: free2bnaturelle.blogspot.com Instagram: @tootas_25

is founder of Fountain of Life Health & Wellness that helps its clients maintain a healthy lifestyle. She also works in a private rheumatologist office and cherishes her 5 beautiful children & happily married life.

Find Jasmine at: Facebook.com/NaturalBkBeauty Instagram: @NaturalBkBeauty

, owner of Makeup By Holly is a 15 year makeup artistry veteran. Located in Richmond, VA her services include Bridal, TV, Runway, Fashion shows and Photo shoots. Holly also freelances for Giorgio Armani and is a Certified Makeup Instructor.

Find Holly at: http://www.makeupbyhollyb.com/ https://www.facebook.com/MakeupByHolly Instagram: @makeupbyholly

, a Jamaican girl, on the journey to lifestyle development and healthy hair. I am a DIY and hair blogger, aspiring model, motivational speaker and follower of Christ.

Find Yulli at: http://kreamykurls.blogspot.com/ Twitter: @Blue_Grrl IG: @Kreamykurls

I don’t look like a traditional long distance runner. The longest distance I had run in high school was 400 meters.

(That is equal to one lap around a standard track) Now fast forward twenty years, three kids, a husband, and a dog - and here I stand a first time marathoner.(That is 26.2 miles – by foot) They say that you typically gain the “freshman 15” when you go away to college. In actuality, I gained the Freshman Ten, the Sophomore Fifteen, and the Junior Twenty. At five foot, it was not a pretty sight. I got tired of hiding from the mirror, so I began a series of yo-yo dieting. I tried commercial shakes, diet pills, supplements, and every other product that promised quick results. However, there was one critical piece that I was missing. I failed to include exercise. Unfortunately, at the time, I felt that as a wife, mother of three, small business owner, and full time employee, that there was no way to squeeze fitness into my schedule. I would join a series of gyms only to let the membership lapse because I never went. I also felt that only a bad mom would take what little free time she had to go exercise instead of spending it with her children.

It sounds cliché, but one day I woke up tired of being tired. I was not even thirty-five at the time, and I was always exhausted. This is not good when you have three young kids and a business to run. So one day (just like Forest Gump) I went outside to run. I did not have the proper sneakers. I had no mileage goal. I didn’t have a time tracker (or even knew that people used them) I just ran. I don’t think I lasted a half a mile. Yet, I do recall that I felt proud of myself. The only road races that I knew about at the time were 5K runs. (3.1 miles) I registered for a few local 5K races and ran/walked my way through them.

Then life got in the way. Again. My small business was growing. The trade off was working ten to twelve hours a day. This would go on for six or seven days for week. How could there possibly be time for exercise?

Who Runs the World?

I began surfing the net looking for exercise classes, running clubs, anything that would keep me motivated. I stumbled upon the Black Girls Run page on Facebook. I was intrigued because I saw ladies of various shapes and sizes running long distances. However, I did not think of myself as real runner, so I simply lurked the page. The page administrators would promote local runs, but I was too intimidated to join. The only reason I showed up to an event is because I recognized someone that I knew from elementary school. I figured she wouldn’t laugh at me too hard.

I started with simple walks around a park. The run events made me accountable. If I didn’t do any exercise all week, I made sure I showed up early Saturday mornings for my walk. The walks turned into run/walk intervals.

The first time I was able to run around the length of the one mile park, I was ecstatic! Running no longer was a chore. It turned into something that I enjoyed. It also served as an escape from my grueling work schedule.

My running buddy decided to register for her first half marathon. At the time I figured, if you can run one mile nonstop, what’s 13.1 miles? I completed my first half marathon in Long Branch, New Jersey with less than a year of running under my belt.

As an entrepreneur, I am by default a risk-taker. I like to take chances. I like to challenge myself. This carried over to my running. After completing my first half marathon, I ran another two week later just to see if I could. Running races became completely addictive. The crowds and the camaraderie of your fellow runners is something that is difficult to describe in words.

After running several half marathons, I told anyone that would listen that I would never run any race past 13.1 miles. Yet, there was a voice in my head that kept whispering, “26.2”. I tried to ignore it to no avail. In November 2013, I joined the 1% of the population that has completed a full marathon. I threatened to drop out of the race multiple times. I whined about every 5:30 AM training run. Despite it all, I crossed the finish line of the 2013 Philadelphia Marathon with tears streaming down my face and my head held high. I had come a long way from run/walk intervals runs around the park.

There is something miraculous that occurs every time I cross over the finish line. It is what motivates me when I want to quit. The finish line is also representative of many of the goals and dreams that we all have. Take each mile step by step. The end may seem far away, but eventually you will get there.

I am proud to serve as an inspiration to my family and friends. I am even more thrilled to serve as a healthy role model for my children. They have completed several races. They have all expressed an interest in completing long distance races. They are learning that any goal worth achieving is worth fighting for.

I don’t look like a runner. I’m short and stocky. I have short legs. My BMI is probably way too high. (I’m working on it.) If I wear short shorts, I could probably be charged with a crime. I should probably do some extra crunches. I am a wife. I am a mother of three. I run a business full time. I am too busy. I never have enough free time.

But I am a runner.

Tiffany Overton is the Founding Partner of Eldridge Overton Educational Programs. More information can be found at www.aypacademy.com. She can be reached at tiffany@aypacademy.com.

Tiffany also serves as the CoAmbassador for Black Girls Run North/Central NJ. More information can be found at www.blackgirlsrun.com.

Growing up in the South, there is no question of whether or not you’re going to church. Sure, people in the South aren’t the only people gathering in pews on Sunday but we Southerners are a bit extra. So, on Sundays I was amongst the little girls dressed in pink dresses and white laced socks. I would sit next to my mother and watch in amazement as people shouted and cried during prayer or poignant parts of the sermon. One particular Sunday, I remember asking my mother why she had cried during church. She had no immediate answer. This annoyed me to no end and I became angry. Finally, after some time she provided me with the only answer she had. She explained that there were things that happen and you find yourself not knowing how you’ll get through but you learn so much about yourself during the process. I rolled my eyes dismissing my mother as crazy not knowing that her words would someday hold true for me also...

It was October and I had been unemployed for 6 months, my daughter had major medical issues, and I was running out of hope and funds! In the midst of all that, I had the nerve to be in the middle of transitioning from relaxed to natural hair. Literally, I wanted to pull my hair out from the stress. However, it never occurred to me how I was making my situation worse until I sat in a job interview.

I was on my second interview with the same organization. I had gone around the table answering questions from 11 of the organization’s clinicians with ease. Lucky number 12 stumped me and asked, “What is your motivation”?

There it was, another “AHA MOMENT”. I looked at her and responded, “My motivation used to be what I wanted to become. Now, my motivation is what I want MY daughter to become”. I left the interview with confidence foreign to me. I felt freer.

I did not get the job. Go Figure! I was upset but the feeling of being free and that confidence never left. A month later I cut my relaxed ends off. During my yearlong transition I encountered so many women who would say to me, “just big chop” or “why are you holding on to those straggly ends”?! For me, the relaxed ends were symbolic of the me that I had outgrown. I needed to be a woman my daughter would be proud to call mother. So, I couldn’t allow her to watch me carrying dead weight.

It was an emotional day for me but those words; “straggly ends” resonated in my soul. Yes, my hair was long but I was holding on to dead ends, literally and figuratively! I had to regroup and understand that letting go was just part of the process. After all, it’s just hair. It will grow back healthier and stronger. Likewise, my unfortunate circumstances were bumps in the road. My daughter will watch me grow healthier and stronger.

By Jasmine Price

The beauty industry is inundated with skincare products that are designed to enhance the appearance of skin. To minimize the confusion, why don’t you make your own skincare remedies at home? Oh, you didn’t know you could or you don’t know how? Well, you can, and they can rival some popular store-bought brands.

Fruits, vegetables and other natural ingredients can be applied directly to your face for beautiful, glowing and healthy skin.

The following list of natural skincare remedies can be created in the comfort of our own home and they can yield beautiful, glowing, and younger-looking skin:       

   

Banana, honey and milk: mash the banana, add a little honey and milk, apply it to the face for 20 minutes, rinse with warm water and pat dry. The combination can create bright and glowing skin and can be used regularly.

Lemon, milk and honey: 1/4 cup of chilled milk, add 5-6 drops of lemon juice, add honey and apply to the face.

Almond or coconut oil can replace the milk, for glowing skin.

Cucumber, lemon juice and chilled milk(can add wheat flour to make a paste): combine ingredients, apply and massage into the face, rinse with water or rose water.

Carrot and tomato paste: mash the tomato, add carrot juice, mix well and apply to the face; leave on for 20 - 25 minutes; can use daily for glowing skin.

Wheat germ and milk: apply to the face and let it sit for about 15-20 minutes. Rub it gently into the skin to exfoliate and create glowing skin.

Mix olive oil and almond oil: massage into the skin; great source of Vitamin E. Coconut oil and Turmeric: 2-3 tablespoons of coconut oil, add 1 teaspoon of turmeric paste; mix well and apply. Rub gently and let sit for a few minutes. Coconut oil moisturizes and Turmeric prevents pigmentation and anti-aging; can use daily.

Coffee and milk: coffee is good for anti-aging. Take small amount of full cream milk, add a teaspoon of coffee powder, mix well and massage into the skin; use every other day.

Ripe papaya: massage into the skin daily for younger looking skin.

Add Vitamin E to your face: improves firmness and elasticity of the skin.

Add Rose water to your face: Rosewater is created by distilling rose petals and makes the skin smoother. It has antiinflammatory properties that help to reduce skin redness. It also has hydrating properties that help soothe dry, irritated skin and is used as a cooling treatment for sunburn. It can reduce the appearance of dark circles. It has mild astringent properties, and, therefore can remove excess oil from the skin and can minimize the size of pores as well as unclog pores. It can even help to reduce inflammation associated with acne. There’s no wonder a lot of cosmetic companies incorporate rose water into their products.

The next time you are looking for a skincare product, you may not need to look any further than your refrigerator or farmer’s market. A lot of what we need to achieve and maintain healthy-looking skin is found within the foods we eat and those we apply topically to our faces. Now that spring is in full bloom and summer is closer at-hand, finding an abundance of fruits and vegetables will be easier than ever. Therefore, you are closer to having the skin you’ve always dreamed of.

By Holly Byrd Miller

If you have been thinking about getting healthy and fit but don’t know where to start, try starting in the kitchen. Living healthy does not mean starving yourself, in fact, you should be eating more…or rather, more frequently. You should be eating meals that are wellbalanced and full of the good things our body needs to function. If you haven’t noticed, your body doesn’t function well on greasy foods, sugary beverages, and fatty snacks. Before you even begin to think about starting on a regular exercise plan, let’s get your meals together.

In order to ready your mind for this new way of thinking about food, first you must use positive language. Never use the word “diet.”

That word is just like all of the rest of the four letter words that should not be said. “Diet” carries a negative connotation and with all of the negativity you already carry within yourself, you don’t need another one. Instead, use the words, “meal plan” when referring to your new food regimen. Let’s practice. Say this out loud- “I am not on a diet, I am on a meal plan.” Repeat as necessary.

Next up is your morning snack. If you love tuna salad, you will love this alternative.

First, let’s begin with the most important meal of the day- breakfast. I usually like to start with some variation of oatmeal, egg whites for protein, and fruit.

Before you know it, it’s lunchtime! I love a good, hearty salad. Let’s try my favorite, filled with protein, fiber, and yummy goodness.

Ingredients

Ingredients ½ cup quick minute oatmeal 2 egg whites ¼ cup of berries (your choice) Or ½ of a banana ½ tbs honey (optional) Prepare the oatmeal according to the directions on the box. Add egg whites and stir until egg whites turn from slimey to solid white. Remove from heat. Add in berries or banana and honey. Pour into your favorite bowl. (Optional- prepare egg whites separate from the oatmeal).

To make this meal vegetarian, substitute the egg whites for ½ scoop of vegan protein powder and stir into the oatmeal.

Suggested seasonings- cinnamon, nutmeg, seasalt.

1 can of albacore tuna (drained) 1 tbs mustard 1 tbs diced onion 2 tbs plain Greek yogurt ¼ cup chopped celery 2-4 lightly salted rice cakes, brown rice cakes or 2 slices of whole wheat toast Dash of sea salt In a small bowl, mix the tuna, Greek yogurt and mustard. Fold in the onion, celery and a dash of sea salt. Serve on rice cakes or as a sandwich on the slices of whole wheat toast. Yum! To make this snack vegan-friendly, substitute the Greek yogurt with soy yogurt. For the tuna alternative, follow the below substitute instructions: Drain and rinse one 15 oz can of chickpeas (garbanzo beans). Place in a food processor and pulse two to three times for a rough chop. Add in umeboshi vinegar (makes the seafood-like flavor), soy yogurt, mustard, celery and onions. Super yum!

Suggested seasonings- celery seeds, paprika, and cayenne pepper

Ingredients 6 oz chicken breast 3 cups of baby spinach ½ diced granny smith apple ¼ cup dried cranberries (not craisins) 1 tbs Feta cheese 2 tbs balsamic vinaigrette Prepare chicken breast- baked or grilled in extra virgin olive oil. Put to the side. Place 3 cups of spinach in a bowl or plate. Add apple, cranberries, and Feta cheese. Place chicken breast on top and add vinaigrette.

Enjoy!

Your vegetarian alternatives for this meal are to swap out the chicken breast for Lightlife Smart Strips Chick’n and the Feta cheese for a great tofu recipe here.

Suggested seasonings- fresh garlic, Mrs. Dash seasoning, lemon pepper, and sea salt

Next, remove “skinny” from your vocabulary. You should not be trying to get skinny, you should be trying to get fit. Trust me, I know.

I used to be that skinny girl that would get teased or talked about. I rarely ate (due to no appetite) and had many medical issues. Needless to say, being skinny is not where it’s at. For me, skinny is the new fit. Say it out loud- “My goal is to be fit, not skinny.” Repeat as necessary.

Now that we’ve gotten your new vocabulary down, let’s get started on preparing your meals for the week. Each meal should be eaten every two to three hours. This will ensure that your body stays fueled and your metabolism increases. The more you eat, the more you increase your body’s need for energy.

For the average person, most of your meals should contain some form of protein. For an athlete, like me who exercises twice a day five days a week, each of my meals contain protein. Eating foods that require extra energy to digest and metabolize, like protein, increases your metabolism and allows the body to burn twice as many calories than it does when you consume meals high in carbs or fat. If you are not on a regular exercise plan, be careful how much protein you consume, having too much has some negative side effects.

Now for snack number two- a good, oldfashioned protein shake. I like using 100% whey protein because it’s pure, natural, and is quickly absorbed into the body. As a bodybuilder, this is important because the speed of absorption affects the muscle-building rate.

Now, on to dinner. Any of my favorite dinner dishes always includes salmon. Here is one I think you’ll really enjoy.

And last, but not least, a bedtime snack.

Here’s a nice smooth and yummy crunch to end your night.

Ingredients 6 oz salmon 12 asparagus spears 1 small sweet potato Dash of sea salt Ingredients 1 scoop Whey vanilla protein 12 oz water or unsweetened soy or almond milk 3-5 ice cubes Mix together ingredients. Blend or shake.

If you are a vegetarian, substitute the Whey protein for a vegan protein powder.

Bake salmon filet lightly drizzled with extra virgin olive oil at 375 degrees for 15-20 minutes (or until salmon is opaque throughout). Bake or grill asparagus drizzled in extra virgin olive oil for 5-10 minutes.

Poke holes in potato with a fork all over.

Bake sweet potato at 450 degrees on foil lined cookie sheet for 30 minutes, flip over and bake for another 20 minutes. Place all items on your plate and sprinkle with a dash of sea salt.

The vegan substitute for salmon is the same for the tuna. See the tuna salad recipe above.

Suggested seasonings- Bragg’s liquid amino on the salmon(tastes like soy sauce), fresh garlic or garlic powder on the salmon and asparagus, and honey on the sweet potato.

Ingredients 6 oz plain Greek yogurt 2 oz chopped unsalted nuts 1 oz dried cranberries or raisins (not craisins) Mix together all ingredients. Eat. Enjoy!

For a vegan-friendly alternative, substitute the Greek yogurt with soy yogurt.

I hope that you found this suggested meal plan helpful in starting your own healthy meal plan. Remember, eating healthy is not as hard as you think it’s going to be. Just remember the new vocabulary you learned, repeat it as necessary and you will be well on your way!

By Maya Williams

I am often asked by my clients what do I eat or what do I juice on a daily basis, because they believe that if they mirrored my regimen, they would achieve their weight loss goals. Although, we can become motivated by someone else's health journey, unfortunately imitating what others are doing will not produce lasting results. Everyone's body is made up differently, therefore everyone's regimen will slightly differ.

The general idea towards living a healthy lifestyle is making the decision that you want this for you, and realizing that this will be a life long commitment, which will take patience with yourself. Our bodies respond to what our minds tell it, so if you make the decision that you want to live healthy, your body will respond accordingly.

Optimal health is a sacrifice. It consists of retraining our minds along with our taste buds. This is a process of telling yourself that instead of soda you will choose water, instead of fried foods, you will choose bake foods, or choosing fruit for desert instead of that piece of cake. This may seen challenging at first, especially if you grew up in a family like mine, where fried food was a delicacy, or if you were told that you had to always finish all of your food. I grew up in a West Indian home, so there was always an occasion to eat. The thought of whole grain was never heard of. I remember always seeing my mother cooking with ingredients that made her food taste good, but the ingredients were not the healthiest choices. But although that was the environment that I grew up in, I knew that as an adult that I needed to make the sacrifices necessary to live healthy. That type of eating caused many health problems throughout my family, and I did not want my health to be compromised.

Once you determine within yourself that you are going to make the necessary sacrifices to achieve a healthy lifestyle, the next step is to do your research. Doing your research is important, as you plan out your new lifestyle, because you want to find out what will work best for you. Evaluate what you are currently eating and make notes where you see that change is needed. Before making any changes in your diet, it is imperative that you consult with your healthcare provider, so you can get a physical. You want to make sure that your physician clears you to start any new eating regimen along with any exercise programs you plan to incorporate.

Setting goals for yourself is a key component, when it comes to creating a lifestyle of healthy living. You don't want to overwhelm yourself with attempting to do too much too fast, or you may become discouraged. Start off by creating small goals for yourself, for example, for one week instead of eating white bread or white rice, switch it for whole grain bread or brown rice, and gradually increase the time until you have completely removed it from your diet. You can apply this process with any changes that you intend to make.

The word sacrifice is defined as the surrender of something for the sake of something else. View your health journey as the surrender of poor eating choices in exchange for a healthy vibrant life.

By Jasmin Kearse

November 2008, I decided to do the big chop. I was ready to start my new journey. I felt fearless; a new graduate, new do, new me, "2009 here I come". Little did I know that I was going to spend most of 2009 struggling with my hair. I struggled till I finally discovered YouTube (a.k.a Natural Hair University) and the Natural Hair Community (NHC). I was impressed and surprised.

Impressed there was platform for people like me to discuss our struggle with dry hair, length retention, growing longer hair, hair products and so on. I was also surprised at how many people came together to talk about hair, to motivate each other, to encourage each other and provide tips. They even had their own language/slang..TWA (Tinny Winny Afro), Co-Wash (Conditioner Wash), BSL (Bra Strap Length) etc.

Over my years of being part of this "unofficial" Natural Hair Community, I have learned so much. I have learned how to be patient, how to properly care for my hair, how to stay encouraged, and my hair has thanked me for it. Honestly, this community I have come to know is more than just about hair. It is that place people come to be themselves and learn from each other.

Through meet up’s and hair expo’s, people from all over the world unite to share their experiences and give a piece of themselves and time. Hair is just that common topic that gets us engaged in conversation. While I was out one day, I noticed a lady with a beautiful hair style. Of course our conversation started off with hair, but the more we talked, the more I got to know her on a personal level. We talked about life’s struggles, the future, our blessings, and so on. I left the conversation feeling blessed and encouraged, and I had just found a new friend.

The Natural Hair Community encourages us to be confident with ourselves as women. Accept who we are and strive to do great things, not just for ourselves but for others. It has allowed for many including myself to find their own voice. It has encouraged people to open businesses, become entrepreneurs and leaders in our society.

As I think of Easter, a time to celebrate the resurrection of Jesus Christ, I think of all the things Jesus did; sacrifice, giving, encouraging etc. I also think of the many Naturalista’s out there, the women who devote their time to blog and make hair videos and share hair tips; the women who have taken their time to make awesome natural products just for our hair; and those who experiment on their hair so we don't have to, which not only saves us time, but money. I thank you for the sacrifice, and I thank you for being part of this wonderful community. Today, I also encourage everyone to give back to the community (It doesn't matter which) and pay it forward. Go to a hair show. Meet new people. Show someone you love them. Sacrifice a little time. Be encouraged. Do something you've always wanted to do and of course LIVE.

The style above was created on an old braid out. It is perfect for that windy or rainy day. Messy and free, yet a little controlled to withstand the harsh weather.

By Dayo Lewis

Wish you had a prepoo that not only detangled but moisturized your hair? In this article we have a quick and rich hair recipe with molasses and coconut oil. Molasses darkens hair and enhances one's natural colour, adds sheen and softness.

Additionally, it strengthens weak and thinning hair. Coconut oil penetrates the hair, thus strengthening hair over time and provides shine.

What you'll need: 7 tbsps of molasses 7 tbsp of coconut oil or oil of choice 2 tbsp of water Spray bottle to moisten hair (optional)

1. In a container combine all three ingredients thoroughly.

2. Apply to damp hair 3. Steam for 15-30 minutes 4. Proceed to shampoo Tip: applying treatment to damp hair will help with application; it would be less sticky as oppose to dry hair.

By Yulli Blue