FEATURE STORY: LIRA When describing this album, Lira states, “I was very focused on defining the ‘Lira’ sound even more, with this album,”...... read More.
FASHION NEWS
“The bold and bright” that must have prevailed in the time of our ancestors finds itself evolved and morphed in todays fashion pieces.....read More.
AKWA ABA
Benjamin Lebrave the founder of Akwaaba has dedicated his company to marketing African music and pop culture. We all know that as much African music and culture we have, it is hard to access the same in the marketplace. As a whole we are also not as well represented in the media and this leads to African music and perspective being ignored......read More.
TRENDS, INSPIRATION & HEALTH 1
Editor : Wangechi Ruguaru
Editor : Linda Obel
Editor : Eva Githina
Contributor : Gerald Montgomery
Contributor : Alita Watson
Contributor : Wambui Wamutongoria
Contributor : Kabura Wahome
Contributor : Annie Kimotho
Contributor : Helen Kinuthia
Contributor: Gredieh Wreh
Designer: Samuel Ndungu
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2011 is almost over and this issue of AIM Magazine will help us wrap up and send us off into the new year. This year has seen Africans In Motion change form, adapt and expand. As a diaspora, the year like many before it, has brought many changes many of which we had planned and hoped for and others that have surpassed our wildest imaginations. As I write this, I am four months into my transition to life in Kenya. I was away for 14 good years and now that I am home, I am eager and excited to learn and earn blessings and lessons that are part of my journey. My path is not easy and there are challenges to be overcome. However, my goal is to be fully present and open to all experiences coming my way. As you read through this issue you see that Lira, the artist on the cover of this issue, took her dream into her own hands and left a successful finance career to pursue one in music. Benjamin,
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the founder of Akwaaba left all that was familiar and moved to Ghana, a country where he knew no one, to pursue his dreams. Lira and Benjamin opened themselves to the blessings and lessons that directed their talent and passion and the courage and dedication with which they pursued their goals has paid off big time. I challenge you to do the same if not better. Do not let fear of failure hold you back. Ask yourself, what would you do if you were certain that you would not fail? Take that dream into your hands and pursue it with all your might. I wish you courage and a prosperous new year! Peace and bangles,
EvaGithina
Lira
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Lira whose given name is Lerato Molapo is one of South Africa’s most high-profile, young, female solo artists to date and when you review her work, starting with her first 2003 album, ALL MY LOVE, 2006 record FEEL GOOD and 2008’s SOUL IN MIND, you get a clear picture that this profile shines so well on her, not because of her beauty, but because of her talent and sheer hard-work. Lira was born in Daveyton township on Johannesburg’s East Rand. She also defines herself as a romantic, dancer and thinker. In the span of her Afro-Jazz, RnB career, she has been dubbed a style icon, a role-model, and has been a multiple award-winner and platinum artist. She is also credited with creating a sound that’s unmistakably hers and that is easily loved by artists and audiences alike all over the world.
My favorite track in the RETURN TO LOVE album is “Phakade”. The song talks about finding eternal love.
Lira sings with confidence and poise and her voice is also very believable regardless of the subject of her music. There is a lack of frivolity and by watching Lira’s videos you get the perception that there is a maturity that is part of her despite her young age. It is clear that she has mastered both the stage and the studio, because regardless of her stage, she always delivers in a powerful way. I felt Lira’s sheer magnetism especially when I watched her in the opening concert
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of the World Cup in South Africa in 2010. She commanded the live and TV audience as she sang a song by Miriam Makeba alongside the legendary Hugh Masekela. Her performance bested that of the Black Eyed Peas. Lira’s first Album released in 2003, ALL MY LOVE, “struck deep into the hearts of a diverse grouping of fans, who were looking for something positive and inspiring to provide the soundtrack to their lives. The album’s title track became an instant and enduring radio hit – earning her a place as one of the most-played songs ever on South African radio.” Lira’s follow-up album, 2008’s SOUL IN MIND, earned her Album of the Year and Best Female Artist awards at the 2009 South African Music Awards and Best Female Artist in 2010 for the live recording LIVE IN CONCERT - A CELEBRATION. The DVD features over 20 minutes of previously unreleased concert material and bonus tracks. Among these is the tribute song to Nelson Mandela ‘Something Inside So Strong’ as performed by Lira and the Soweto Spiritual Singers at the Sony 3D stage at the Nelson Mandela Square on 4 July 2010 – an ecstatically received performance that added to Lira’s considerable FIFA 2010 World Cup presence (including a duet on Listen Up! The official FIFA 2010 World Cup album). Early this year, Lira released her fourth studio record – RETURN TO LOVE. It’s an album that shows Lira’s determination to push forward and further expand her international appeal.
When describing this album, Lira states, “I was very focused on defining the ‘Lira’ sound even more, with this album,”. To attain this she worked with her husband, producer as well as primary cosongwriter, Robin Kohl. Lira is determined to defy any attempts to box her into any specific genre. There is proof in the path her career has taken and the influences in the latest album that includes hints of her signature South African style, a tonne of soul, funk and raga. Lira has also been busy traveling all over the world to performa at live shows, especially in the last year, when she did some shows in the US, Italy, Zimbabwe and she will finish the year with bang by perform in Botswana and several major cities such as Pretoria,Bloemfontein and Gaborone. Lira’s name, Lerato meaning love in seSotho is an apt name for one that sings about Joy and love so well. My favorite track in the RETURN TO LOVE album is “Phakade”. The song talks about finding eternal love. ‘Mali’ – a delightful and hugely infectious song that talks about money that sees Lira directly ask “money” to bless her, her family, her community and humanity and spread amongst everyone. Lira describes this as “a Bossa and Mbaqanga musical mix”. Lira’s live performance of the tracks in RETURN TO LOVE, are more high energy as opposed to the soft and bluesy vibe you would equate with an AfroJazz and RnB album. Credit this to Lira’s current vibe and collaboration with her band that includes bassist, Tshepo Sekele, pianist Victor Mngomezulu, drummer Joshua Zacheus, backing vocalist Brenda Mtambo and guitarist Grant Tregellas. When describing her live shows, Lira says, “Our live shows are a journey that we undertake on stage that takes audiences through different emotions, as we travel through the songs” We took a moment to catch up with Lira and posed a few questions her way. Here is what she had to say: AIM: What is your full name and where are you from? LIRA: Lira Molapo and I’m from Daveyton, in Benoni which is in the East of Johannesburg. AIM: How does your family feel about your music? LIRA: My family is very proud. They have been very supportive over the years. AIM: What was the hardest adjustment to making a career out of music? LIRA: Learning to live with irregular income and having details of your life known by the general community. It requires lots of discipline and a strong character. AIM: What inspired you to become a musician? LIRA: I was inspired by what I witnessed music do when I was growing up. It had the power to
bring people together and it seemed to me that it gave words to the things that people were feeling but could not articulate. I wanted to be able to do the same, I honed and worked on it for years.. And in many ways I still do. AIM: How did you get into the music industry? LIRA: I made the decision to walk away from a career in finance to pursue a career in music. 2 weeks after serving my notice I landed a deal at an independent label through which I released my first album titled “All my Love” in 2003. I had written all 14 tracks on the album. AIM: What was the inspiration behind the albums All My Love, Feel Good, Soul In Mind and Return to Love. What was similar or different in the artistic approach or your life perspectives as you worked on compiling those albums? LIRA: I always have some intention behind every album, the themes are influenced by whatever I’m going through or seeing around me at the time. There’s always something that dominates my thoughts and
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influences the album. All my love was a collection of songs that I had been writing since I was 16 years. It was the product of a teenage dream. Feel Good was my coming of age album. I had experience the ups and downs of adult life and it had the shaped the woman I would become. I was choosing to live my life joyfully and positively. Soul in mind was my contemplative album. My life has changed so much and I was reflecting on what it took to get here. Return to Love was my return to the things that I enjoy and the things I’m passionate about. I find that often times we focus on work, family and playing roles and neglect that things that we enjoy. I was considering the tings that I love and enjoy and combining them in my Return To Love. AIM: What advice would you give to young and upcoming music artists? LIRA: I think its important to have a purpose for entering the entertainment industry. One needs to begin with an end in mind. There is no particular formula to this game but a clear vision will help navigate your way. Many opportunities may present themselves but not all will be beneficial given your vision. Be clear, get informed and be willing do the work. Lastly- keep going until you get there! AIM: What causes or issues are you passionate about? LIRA: I believe that education is the most sustainable form of charity, I think it will be the solution to poverty. I have a few students that are sponsored by my label Otarel Music. I support the Student Sponsorhip Programme and work with the Southern Africa Trust on the Change 4Ever Campaign. Where we engage and encourage South African and get involved in making a difference in their communities. My message there is “Do what you can, with what you have, where you are, right now! Through this campaign I’ve visited community food gardens that seel to private schools and restaurants to create income as well as to feed the community. We find ways of assisting such programmes AIM: Who are your top 5 African Musicians? LIRA: D Banj from Nigeria Hugh Masekela Sade Black Coffee LIRA :-) (I couldn’t resist) AIM: You have a very unique sense of style, what inspires your fashion choices, and which african designers do you favor? LIRA: I’ve wanted my fashion sense to reflect me as a person but also the fact that I’m South African. My favourite designers are David Tlale, Stoned Cherrie, Sylveter Falalta, Gert Johan Coetzee and Bongiwe Walaza. Take a listen to Lira’s music and you will not only be enchanted, but enthralled and moved into singing along with her!
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Ethnic Rock-ability We love that ethnic heartbeat is pulsing stronger in everyday fashion and culture. “The bold and bright” that must have prevailed in the time of our ancestors finds itself evolved and morphed in todays fashion pieces. Here are simple ways to inject a little culture in your everyday look
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Tribal Print
High end designers and emerging designers alike are flocking the alluring tribal print, from the swahili leso to south american Aztec print.
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Turbans and head-wraps
They exude a certain regal quality, maybe that’s why head-wraps and turbans have found their way back into our closets. There’s no right way to wrap it, up..down or side it’s all good. See June Ambrose Juniversetv.com
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Wear It Natural
African Textured hair is extremely versatile, it shrinks and stretches, flows loosely or moulds up in any shape, keep it natural enjoy the versatility of your natural hair. See Lecoiltumbler.com
4. Bold Jewelry Chunked up bold jewelry is another easy way to infuse culture in your everyday look. Pile the bangles on, layer on those chunky neck pieces and wear several intricate rings, the more the merrier. See Peace images http://peaceimages.tumblr.com/ by June Ambrose
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Benjamin Lebrave the founder of Akwaaba has dedicated his company to marketing African music and pop culture. We all know that as much African music and culture we have, it is hard to access the same in the marketplace. As a whole we are also not as well represented in the media and this leads to African music and perspective being ignored. Akwaaba under the leadership of Mr. Lebrave is pushing for African artists to find market for their music and get fair compensation for it. Akwaaba‘s goal is to “make this music accessible, show where it’s from, show who made it, and make sure the people behind the music actually make some money from it: too often, even when the music is available online, the original artists are completely left out.” To understand how this idea started, we posed a few questions to Benjamin Lebrave and this is what he had to say:
By Eva Githina
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AIM: What is your full name and where are you from? BL: Benjamin Lebrave, I grew up in Paris, but I’m half American and spent 7 years in California. AIM: What inspired you to start Akwaaba Music? BL: I’ve been DJing since I was 16, always on the lookout for different sounds. Then in 2006 I started working for a digital music distributor (my job was to reach out to labels to get their music distributed to online stores such as iTunes). In 2007 I knew my job would change drastically, or I’d be laid off as my company was merging with a bigger fish, so I asked myself, how could I improve my current job? I wanted to work with music I was more passionate about, wanted to travel to more unusual places, and I wanted to have a real impact on musicians’ lives. Then I remembered the CDs a friend brought back from Ghana a couple of years before. Hiplife, a mix of hip hop and highlife, which at the time I found to be reminiscent of soca, dancehall or even reggaeton - the only genres I could link hiplife to at the time. I knew nothing about Ghana, except it had the reputation of being a stable place, I knew there was music that was not yet distributed online. So I booked my ticket, took my vaccines, got my visa and bam, there I was, in Accra. I knew no one there, but quickly made enough contacts to be literally blown away. I couldn’t believe how much music there was, and how much work was needed to share the music.
AIM: How many people do you have working for you/with you at Akwaaba Music? Who are they and what do they do? BL: I’m still alone! Now that I’m based in Ghana I can afford to hire someone, who will help me in particular with promotion and maintaining the blog. But I collaborate with people all over the world. Artwork and design, website development, sound recording, mixing, mastering, Akwaaba has received help from countless enthusiastic professionals. I could never do it without them. AIM: How does your family feel about your accomplishments? BL: My mom loves world music, so she is pretty excited that I am doing Akwaaba. Not the most reassuring career however, when the newspaper features articles almost daily about the bad shape the music industry is in… My dad didn’t fully grasp what I was trying to do at first, but gradually I got him hooked as well. Especially after Akwaaba was featured on national French TV. I should also mention my grandfather, who is incredibly smart but also really stubborn about not understanding anything about the internet. He loves to ask me over and over what it is I do exactly. The rest of my family probably doesn’t quite get it either, they’re not at all into any kind of music from Africa. But we’ll get there! AIM: What considerations are top-of-mind for you as you run your business?
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BL: Akwaaba means welcome in Akan languages spoken in Ghana and Côte d’Ivoire. The key for me is to expose people to music they don’t know, and expose artists to fans and markets they’ve never reached. Equally important to me is sticking to a business model that is fair to the artist. I offer simple 50-50 deals. And because I have almost no overhead, I offer real 50-50 deals, I don’t exclude a million costs, so I can afford to give artists half of the money I see coming in. In a world where there doesn’t need to be a million intermediaries between the artist and the fan, and after such an awful history of terrible deals for the artists, I don’t understand why anyone would do business any other way.
from the Akwaaba catalog, all of it is one gradual achievement. AIM: What do you see as your business’ contribution to society? BL: From an artist’s perspective, Akwaaba is like a microfinancing firm. Artists invest relatively small amounts of money to record music, and Akwaaba is able to send back modest but steady amounts of money. For listeners, Akwaaba is a much needed window onto burgeoning musical scenes throughout the continent. I hope Akwaaba helps people embrace the fabulous diversity of this world. And I hope Akwaaba helps more and more African artists make a living from their art.
AIM: What are your greatest career achievements to date?
AIM: What are the foremost challenges you have encountered in starting and growing Akwaaba Music?
BL: Every time I send money to an artist, I consider it an achievement. So the past 3 years have been marked by a large series of small achievements. I also feel like I am doing something right every time someone tells me they are crazy about the music they discovered through Akwaaba. Having the music on rotation on several radio stations, having international DJs play songs
BL: People often think the biggest challenge is to gain artists’ trust. It is a challenge, but it’s nothing in regards to the challenge of promoting the music, making sure people take note and getting some of these people to spend money to purchase the music. Pushing the music requires relentless work, if I stop being active online I see numbers drop instantly. On a more personal level, it’s not easy being my own boss, setting my own priorities. I’m constantly challenged and solicited by my environment, so I’m usually running behind everything I have to do. I’m forced to learn how to prioritize! AIM: How do you evaluate artists to determine whether or not they would be a great fit for Akwaaba? BL: This has changed over time. At first I was ready to work with any artist, as long as they had 2 or 3 songs I liked. Regardless of their actual talent - it’s possible to create a good song without being such a great artist - or commitment to their careers. Today I find no shortage of raw talent, the difficulty is finding artists who are willing to go the extra mile to conquer the world. It’s one thing to be a star at home, and it’s possible to make it beyond national borders, but it always requires a lot more focus. AIM: What are the marketing challenges for African Artists and how do counter those? I’m much more interested in the pop music scenes in Africa than in more traditional music, often the focus of “world music”. The challenge is the way artists are marketed locally is often quite different from what people want to see outside. For example the average superstar music video in Ghana displays a lot of bling, sunglasses in clubs, big shiny cars, girls in skimpy dresses. So far, outside of Ghana, the music has been appealing to a much more alternative crowd, for whom the videos are definitely not a turn-on. But I don’t think the videos are a fundamental part of the scene and artistry. As much as I feel music is deeply rooted in African culture, I don’t feel video is yet, and as such I find that a lot of the videos lack creativity. More generally, I feel music is so fundamental in African culture, it often outshines everything around it, in particular how it is marketed. But that will change, the internet is allowing more and more Africans to learn the ropes and take charge. I am happy to be part of this evolution.
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AIM: Why is it that African artists do not make as much money as their counterparts in the rest of the world?
I’m much more interested in the pop music scenes in Africa than in more traditional music, often the focus of “world music”. BL: You make a lot when you get a lot of people to buy your music, or buy tickets to your shows, or when a big car company decides to use your song in its commercial. African artists generally still don’t have access to a wide music-buying, showattending audience, and consequently are not appealing to massive corporate benefactors. But this is not always true: top Nigerian artists have nothing to envy over Western artists, a group like P-Square sells millions of CDs, has huge corporate sponsorship deals, and makes millions of dollars. They have access to a big market. In smaller countries, it is sometimes possible to make a living locally. In some countries, it’s hardly possible, and the key in my opinion is to open up to the outside world. This is where Akwaaba fits in. AIM: How long does it generally take to sign an artist and have their music available on your site, iTunes or other media vendors? BL: It can be a matter of days, but as some of my artists can testify, it has sometimes taken months, even years! The biggest constraint is my time, if I have nothing else to do I have a great connection with iTunes which allows me to get music up very quickly. But I am mostly behind,I have access to a lot more music than I can release. But this will change, now that I’m in Ghana I intend to grow the team to be able to put out a much larger volume of music - and speed up the process. AIM: What does submitting music for film and TV licensing entail and what are the benefits? Music supervisors and creative directors have become highly solicited gate-keepers. It is often very difficult to get their attention, as they receive piles of music on a daily basis. So the biggest challenge is establishing relationships with them. As solicited as they are, African music is usually off their radar, so I have found it easier than average to get their attention. Once this is done, it’s a matter of finding the right fit when they are looking for a particular sound. Then negotiating the fee, reviewing contracts and making sure we get paid - sadly not such an easy task! The benefits are essentially financial, licenses can range from a few hundred dollars to a few thousands, even tens of thousands, although we haven’t gotten there yet. When I place a song it is because it sounds good, not because it is from a specific place. African music is recognized and used simply as that, music. On equal grounds with music from anywhere else in the world. AIM: What are the main things that artists need to know about the business and legal aspect of the music industry? BL: The first thing I stress is that in most cases, the money
remains very small, and the odds of becoming the next Shakira are slim. I don’t mean to sound like a downer, but I’ve been in countless situations where artists think they just made it simply because they met me. Legally, I explain the Akwaaba framework to them, how the music is sold, how I get paid, how the money is split, what kind of exclusivity I require, what kind of freedom they retain, and what kind of results they can expect. Sometimes lawyers and advisors are involved, sometimes a handshake seals the deal. Almost always, it’s about trust first and foremost. AIM: What 5 goals do you want to achieve in the next ten or so years? BL: First of all, I hope to launch a major international pop star. It will happen regardless, but I hope I can contribute to making it happen faster, and bigger. Second, I hope to develop a world class production company, creating music videos, TV and web content, even movies. Third, I hope to establish a wide network of production hubs across the continent. Recording studios, video teams and editing studios, marketing and technical staff. Fourth, I hope to tie in a strong educational component into this network. The key is to learn through cultural exchange and collaborations. Music classes, sound engineering courses, media and technology seminars. As consequence of all of this, and more importantly, I hope to allow hundreds of artists and media professionals across Africa to make a living taking African music and pop culture onto the main stage. AIM: What are the African music trends/genres we need to be on the look out for? I have a soft spot for Angolan music. From semba to kuduro, I cannot get enough. Music in Angola is changing just as fast as the country itself. It’s flooded with money and retains a profound social malaise. It’s a messy situation, but a particularly fertile context for incredible music to emerge which I believe can have an impact on the social and political situation. In another beat-up part of the continent, Liberia is having its own musical revolution: hipco, hip hop sung in colloquial English, and gbema, the general term referring to music made with computer sequenced traditional rhythms. The sounds are wild, but the artist are still struggling. Akwaaba just released a compilation of Liberian music, Lone Stars. I hope to see some of the names on this compilation explode beyond Liberia. In Ghana, I am very impressed with the direction the music is taking. On one side, pop music is retaining more stylized aspects of local musical tradition, making it more palatable to a global audience. On the other end of the spectrum, more and more alternative artists are emerging, also with strong international appeal. So I see Ghanaian music growing exponentially bigger outside of Ghana. I could go on and on. Practically everywhere you go, there are dozens and dozens of artists and beatmakers coming up with tomorrow’s sound.
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AIM: What 5 Africans would you like to work with or meet? BL: Bi Kidude, a Tanzanian taarab singer. Nobody knows exactly how old she is, somewhere past 90. She still smokes and drinks, and her voice cannot be mistaken. DJ Znobia, from Angola. He and Killamu are my favorite Angolan kuduro beatmakers. I had the pleasure of releasing Killamu’s album, but have yet to work with ZB. Toumani Diabaté, the Malian kora player, heir to the griot heritage at its very finest. But also a musician open to other sounds and cultures. Sarkodie, one of Ghana’s finest MCs, known for his smooth flow and snap fast delivery. I’d love to get Zaiko Langa Langa together to recreate some heavy hitting 70s-paced soukous. It’s my favorite music in the world. AIM: What advice would you give young upcoming entrepreneurs? Challenge the status quo. Make sure you do your research, listen to the advice around you, but don’t take any of it for granted: the rules are changing every day. Stay true to your vision, if it doesn’t make sense commercially, then go back to thinking, specify your vision until you hold something that you believe can work. Then work hard to get where you want to go. • What causes or issues are you passionate about? BL: I’m fascinated by the multiple impact music can have on society. It can literally save lives, it can sustain families and communities, it can restore pride and unite people. I’m also fascinated by the social, political and economical evolution of Africa as a whole. Its history is so complex, its gone through such profound shocks, and it’s now changing so fast. More specifically, I recently traveled to northeastern DRC, an area threatened by the Lord’s Resistance Army, other rebel groups and militias, and several national armies. I am hoping to see traditional recordings broadcast through the expanding network of local radios, often the only way to reach the armed groups and their captives. The music could potentially get hundreds of children to return to their homes. These radios are already broadcasting spoken messages, but music is much more effective to get people’s attention. Similarly, in Liberia, I believe music could foster social and political change. It’s still difficult for artists to speak up locally, but I hope opening international doors will allow more and more socially and politically engaged artists to speak up. AIM: What travel advice would you give to those that are curious about travelling through the African continent? As a whole, and contrary to popular belief, it’s not a dangerous place. There are areas of course that are trickier to navigate, conflict zones, violent cities. For travelers, whether they keep it safe or dive into the wild side, most problems occurs because of money. So it’s best to keep a modest profile, respect your surroundings, try to stay in tune as
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much as possible with local customs, and always respect the people. If you’re in a dangerous place, be attentive, stay informed, keep authorities and close ones aware of your itinerary. But in most cases: ENJOY! It’s a fascinating continent, incredibly diverse, culturally rich, blessed by its nature: it offers endless experiences. AIM: What do you do in your down-time? When I moved to Los Angeles, I discovered the beach bum in me. Give me sunshine and some nice waves, and I’m set. Even better with some coconut water and good food. I love food, and I enjoy cooking. I also love to travel, although at the moment almost all of my traveling is done for Akwaaba. Sometimes it feels like my downtime is my work time, or vice versa. When I’m in the field recording musicians, or in a club DJing, it just doesn’t feel like work! There you have it, straight from the man himself. To keep up with Benjamin or to get updated on the latest on the African music scene go to www.akwaabamusic.com. There are tons of goodies inlcuding free mixes and updates on the latest remixes. To keep up with Benjamin, please read his columns at: www.thefader.com/category/columns/lungu-lungu www.thisisafrica.me www.mondomix.com
CINNAMON AND HONEY: Not your regular cup of tea It is found that a mixture of Honey and Cinnamon cures most of the diseases. Honey is produced in most of the countries of the world. Ayurvedic as well as Yunani medicine have been using honey as a vital medicine for centuries. Scientists today also accept honey as a very effective medicine for all kinds of diseases. Honey can be used without any side effects for any kind of diseases. Today’s science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Here are a couple of helpful Cinnamon and Honey Remedies: HEART DISEASES: Make a paste of honey and cinnamon powder, apply on bread, chapatti, or other bread, instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Regular use of the above process relieves loss of breath and strengthens the heart. Honey and cinnamon revitalizes the arteries and veins. INSECT BITES: Take one part honey to two parts of lukewarm water and add a small teaspoon of cinnamon powder, make a paste and massage it on the itching part of the body slowly. It is noticed that the pain recedes within a minute or two. ARTHRITIS: Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder. TOOTHACHE: Make a paste of one teaspoon of cinnamon powder and five teaspoons of honey and apply on the aching tooth. This may be applied 3 times a day till the tooth stops aching. CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water, is found to reduce the level of cholesterol in the blood by 10% within 2 hours. COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for 3 days. This process will clear the cough, cold and clear the sinuses. UPSET STOMACH: Honey taken with cinnamon powder cures stomachache and also clears stomach ulcers from the root. IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food, relieves acidity and digests the heaviest of meals. LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly arrests the ravages of old age. Take 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of water and boil to make like tea. Drink 1/4 cup, 3 to 4 times a day. It keeps the skin fresh and soft and arrests old age.
PIMPLES: Three tablespoons of Honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root. SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and most types of skin infections. FATIGUE: Cinnamon and honey when taken in equal parts, increases the vitality of the body, mental alertness and flexibility. BAD BREATH: For people who struggle with bad breath, a simple remedy‌ first thing in the morning gurgle one teaspoon of honey and cinnamon powder mixed in hot water. APHRODISIAC: use of cinnamon and honey increases sex drive and makes one feel happier as this combination is also used as a mood enhancer. CINNAMON AND HONEY FORMULA FOR WEIGHT LOSS: This should be prepared at night before going to bed. 1. Use 1 part cinnamon to 2 parts raw honey. 1/2 tsp cinnamon to 1 tsp honey is recommended but can use more or less as long as in the ratio of 1 to 2. 2. Boil 1 cup...that is 8 oz. of water. 3. Pour water over cinnamon and cover and let it steep for 1/2 hour. 4. Add honey now that it has cooled. Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey. 5. Drink 1/2 of this directly before going to bed. The other 1/2 should be covered or refrigerated. 6. In the morning drink the other half but do not re-heat it...drink it cold or at room temp. ***Do not add anything else to this recipe. No lemon, no lime, no vinegar. It is not necessary to drink it more times in a day...it is only effective on an empty stomach and primarily at night. ***This works for most people. Inches are lost before any measurement on the scales. This program will cause significant inches lost...but you will reach a plateau and may not lose anymore. To avoid this from happening, cut back on how much you use or take a break.
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November 13, 2011 This will be Smile Network’s sixth mission in Puebla Mexico, and it feels like home to many of our seasoned volunteers by now. The students and administration from the University Valle de Mexico (UVM), spend months preparing for our arrival. The culinary students prepare special meals for the team and patients, the public relations department gathers images from past missions to promote the campaign, directors work with the hospital and social welfare departments to make sure patients are informed and transported; everyone gives their time and their hearts, unconditionally. As I stood back and watched my team of volunteers screen 112 patients, taking time with each family, reaching out to those who are afraid, in pain, and suffering in ways we can’t imagine, I became overwhelmed seeing life-long imprints being made before my eyes. My dedication and purpose is strengthened once again. I recently had the privilege of seeing Minnesota resident Richard Leider speak at a conference referencing his book “The Power of Purpose,” where he writes “people of all ages (and economic backgrounds) are seeking a new perspective on how they fit into the evolving world. We are challenged to find relevant answers to the age-old questions of purpose and meaning.” He goes onto say that “purpose is fundamental to human life. It is what makes us human, it is the one thing that cannot be taken from us, it gives us the will to live and persevere, and to get up in the morning. Purpose gives us courage.”
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Today I spent the day with Fernando, a graduate of UVM, who graciously schlepped me around town doing errands prior to the surgical week that will begin tomorrow. I asked him about his life, his family, his girlfriend (also a dedicated Smile volunteer), but it wasn’t until we covered the small talk that he got a twinkle in his eye and told me his dream; to create a speech therapy program for our patients, after they have completed their surgeries. He is a member of a group called “The New Generation,” committed to implementing programs for the poor, the sick, and the elderly. His plan would allow patients like “Mariella,” a 13-year old girl I met yesterday, who can’t pronounce her words because of her broken palate, to continue attending school without the shame and berating she currently encounters on a daily basis. It is people like Fernando, who are searching for their purpose, understand their gifts, and have the courage to lead a meaningful life, that will create a legacy. I have had the great privilege of traveling the world with Smile Network, and cherish these moments where I get to sit and listen to someone’s dreams, to see people in action, to watch lives transformed through the kindness, generosity and time that people tirelessly contribute. If I haven’t said it lately, I’d like to say it now. Thank you. Thank you so very, very much. May we all find our courage, our purpose and our peace. With love from Puebla, Alita
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Quick And Easy Red Beans With Rice (Serves 4) Ingredients • 3 Cups Cooked Rice (Brown or Jasmine) • 1 Can Red Beans • 1/4 Cup Basil pesto • 1 Medium Red Onion (Diced) • 2 Medium Roma Tomatoes (Diced) • 2 TBSP Cooking Oil (Olive or Vegetable Oil) • Salt and Pepper (To Taste) Directions:
Cornish Game Hen (Serves 4) Ingredients • 1/3 cup Olive Oil • 1/3 Cup Red Wine Vinegar • 2TBSP Chopped Ground Garlic • 2TBSP Soy Sauce • 1/2 tsp Rosemary • 1 Cornish Game Hen (approx 24oz) Directions: 1. In a bowl combine the olive oil, red wine vinegar, garlic, soy sauce and rosemary 2. Cut the Cornish Game Hen down the middle, splitting the breasts in half
2. Heat the Cooking Oil and add in the diced onions 3. When the onions start to brown add in the chopped tomatoes 4. Cook until the tomatoes start to break down 5. Add in the cooked rice, red beans and basil pesto 6. If you would like the basil pesto flavor to come through more add some more in 7. Stir until all the ingredients are properly mixed in together
3. Place the hen in an airtight Ziploc bag and pour the marinade over the hen
8. Add salt and pepper to taste
4. Please the bag in the fridge and let it marinade for at least 8 hours. Turn the hen over about half way through marinating
9. Cover and simmer on low heat for about 15 minutes
5. When you are ready to cook the hen take it out of the fridge and let it sit out until it comes to room temperature
10. Enjoy!
6. Preheat oven to 375 degrees 7. Place the hen in a baking dish, skin side up, and cover with foil 8. Let the hen cook for about 1hr 15 mins, or at least until the juices run clear if you pierce the chicken breast 9. During the last 10-15 minutes, remove the foil and increase the heat to 400 degrees so that the skin can brown 10. Take out of the oven and let it sit for 5 minutes so the juices can redistribute before cutting 11. Serve with rice dish shown below and your favorite steamed vegetables
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1. Drain the can of beans and run under cold water in a strainer. Allow the water to drain completely
Do they Hear you When you Cry by Fauziya Kassindja I prefer calling this book by Fauziya, a memoir by a girl fromTogo, West Africa. She is the sixth born in a family of seven children. Five girls and two boys. She describes her father as a “renegade” and “an independent thinker.” He was a modern man in a traditional culture who “neither repudiated that culture nor let himself be bound by it”. The family’s faith is Islam and he did things differently in his house which did not go well with his siblings. He was married to one woman, who was not from their tribe, he refused to divorce her regardless of how much his siblings insisted, and he believed in educating all his children, not only the boys but all his children.
one and was stuck at the airport where she took a leap of faith and talked to a woman who ended up housing her for awhile. While staying with this woman, Fauziya met and befriended a man from Africa. After sharing her story with this man, he advised her to go to America and ask for Asylum. At least in America she had family that she knew of and she would be able to continue with her education. This man helped her get a ticket with her money and as for the passport, he gave her his sister’s passport. He instructed that once she got to the customs desk at the airport she should hand them the passport and tell them that she is seeking Asylum. Could it be as easy as he made it sound? No, it was not and this book by Fauziya gives great detail about what she went through.
The tone with which this book is written grabs you from the beginning. Fauziya touches on a way of life that many of us as immigrants try to break down to others but lack All his children were not only educated in the Madrasah but they went ahead and completed classes in secular education. Her father the words to describe. Fauziya tells in great detail what family, culture and faith mean to her. She also does her also made it possible for his daughters once they go to the age of getting married to marry for love versus arranging their marriages. very best to bring Togo to the reader. As she describes her family one can’t help but feel that you now know them Fauziya’s parents did not believe in “kakia” the circumcision of personally. Your heart breaks for her as she endures her females. In the eyes of her father’s siblings, an Uncle and Aunt Fauziya, her siblings and their mother were spoiled and they did not time in the immigration jail while she is going through the application process. She shares her story with such grace hold back on letting this be known. Tragedy struck and Fauziya’s and kindness; kindness that she gives even those who father passed away. were mean and cruel to her from her Uncle and Aunt to the correction officers in jail. Under their tribal law every thing that her father owned now belonged to his siblings. His house, his transport company, his I admire her for forgiving those that made her life a money. Everything. At the time this also included Fauziya and her nightmare. She does not hold anything against them. It is brother Baba who were still minors. Her mother was only allowed to be in the house for four months and ten days, and she was given like she has come to the understanding that she had to go through all that to get to where she is now. The light she one third of the money and asked to leave. Babs education was sheds on what immigrants go through while in jail is a plus. not interrupted being that he is a boy, Fauziya on the other hand Fauziya set precedent when it comes to FGM, it does vary was informed that she was no longer going to school, it was a waste of time and money. She was going to get married; a man had from case to case but now it is something that the legal system now strives to protect women against and to be already shown interest in her. He was 45 years old, she was 16 and educated on. she was going to be wife number four. First though, she had to be circumcised. Her mother and oldest sister got wind of the wedding It is also a very personal story that takes alot of courage for and came up with a plan. They got her out of the house the night her share. By telling her story, she is informing us of what before she was to get married. happens to women in similar circumstances on a dalily Fauziya had no idea of where they were going or what was going basis in various parts of the world. When FGM is forced to happen, the less she knew the better her sister told her. When on you, it is not fair and right. If a girl, or a lady makes an they ended up at the airport she started to panic, her sister told her that with the powrful connections that her Uncle and Aunt had, informed decision to have it done in a healthy way that is she would be found if she stayed and leaving the continent was her something else but truth be told that is rarely a choice for millions ofwomen like Fauziya. only option. She boarded a flight to Germany where she knew no
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Exercises to Improve Your Posture Stand Taller, Look 10 Pounds Thinner By Glenn Kent, PhD, Certified Personal Trainer If the eyes are the windows to the soul, then posture is a lens to our health. Sit and stand with proper posture and you will physically look 10 years younger—and 10 pounds lighter. Psychologically, good posture conveys confidence, poise and leadership. Unfortunately, few of us exhibit good posture, let alone perfect posture. In fact, poor posture often develops so gradually that you may notice its symptoms (back and neck pain, tightness and stiffness, increased injury and losses in your normal range of motion) long before you notice your shoulders hunching over. Luckily, you can correct your posture by incorporating some simple exercises and stretches into your workout program. Proper Posture Defined Good posture results when the muscles of the body align properly, allowing for efficient movement. When your body’s muscles and joints are balanced and supported properly, you’re better able to perform everyday activities, such as squatting to pick up laundry or running down a flight of stairs efficiently. When you are poorly aligned, the joints in your body (e.g., shoulders, spine, hips, knees and ankles) do not fit together properly. This causes some muscles to work harder than others. Over time, those muscles become tense while the others weaken, creating muscular imbalances that slowly devolve into poor posture. As posture deteriorates further, joint movements
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become restricted and the differences between tense and weak muscles places greater stress on your joints, which then have to compensate. This causes pain, stiffness and loss of motion throughout the body. But fix these imbalances, and your posture (and the pain associated with it) will improve. A qualified personal trainer can provide information about your posture by observing it during a comprehensive fitness assessment. In many cases, a plumb line hanging from the ceiling can be used as a vertical line of reference. The trainer can position you along this vertical reference point. Ideally, the vertical cord should line up with your ear, shoulder, hip, knee and ankle. More often than not, our posture does not fall perfectly along this perfect vertical line—even if you are reasonably healthy and fit. Improve Your Posture in 4 Steps So what can you do to improve your posture? Your personal trainer may recommend specific exercises for you, based on the findings of your postural assessment. But even without the aid of a trainer, you can work to improve your posture by adding corrective strengthening and stretching exercises to your fitness program. Perform the exercises and stretches listed below 2-3 times a week for 15-20 minutes per session. Remember to breathe steadily and hold stretches for a minimum of 15-20 seconds. For strengthening exercises, perform 2-3 sets of 8-12 repetitions using good form and technique. Step 1: Strengthen Your Core Good posture starts with a strong core, which includes the abdominals (both the rectus abdominals that form the “6-
pack” and the deeper transverse abdominals below them), lower back, obliques and hips. Strong core muscles don’t just keep your back healthy and resistant to pain and injury; they also hold your body upright, improve balance and enable you to move your body with greater control and efficiency. If any (or all) of your core muscles are weak, other muscles have to compensate, resulting in loss of motion, weakness and pain. In fact, you can alleviate and prevent low-back pain through regular core training.
• Core exercises listed above (abs) • Bridges (hamstrings and glutes) • Leg curls with ball (hamstrings) • Single leg hamstring flexion with ball (hamstrings, glutes)
Sample exercises that strengthen these core muscles: • Basic crunches (rectus abdominals) (and other variations of the crunch, as long as you’re avoiding full sit-ups) • Side plank (obliques) • Crunches with twist (abs, obliques) • Standing side bends (obliques) • Plank hold (transverse abdominals) Note that any isometric core exercise will also work these deep muscles, as will many Pilates exercises. • Back extensions (lower back) • Slow swimming (bird dogs) on ball (lower back)
Step 4: Retract a Forward Head
Step 2: Fix Rounded Shoulders Rounded shoulders, although common, are actually a postural abnormality caused by spending hours hunched over behind a computer or desk, while driving a car or watching television, or while performing repetitive tasks on the job. In these forwardreaching positions, your chest, shoulders and hip muscles become shortened and tight while the muscles of your upper and middle back weaken. You can improve your posture by strengthening the weak upper back muscles, while stretching tight muscles in the chest, shoulders, lats and hips. As the upper back becomes stronger and the chest becomes more flexible, the shoulders naturally pull back—a sign of improved posture. Sample exercises that strengthen the upper back: • Reverse dumbbell flys • Rows with resistance band Sample exercises that stretch these tight muscles: • Standing chest stretch (chest, shoulders) • Torso stretch (shoulders, latissimus dorsi) • Standing quad stretch (quads, hips) Step 3: Neutralize Tilted Hips When viewed from the side, your hips should be neutral and level. Some people’s hips tilt forward, a postural abnormality known as anterior (forward) pelvic tilt. Lordosis (or “swayback”) is another symptom of this tilt. Caused by weakness in the hamstrings (back of thighs), glutes (butt) and abs and tightness in the hip flexors and thighs, this is common in people who sit all or most of the day and spend hours with their legs bent. Here’s a quick way to identify if you have any sort of pelvic tilt: Look at your belt line. Wearing your regular pants and a belt, when viewed from the side, the belt should be level all the way around the waist. If your belt line is higher in the back and lower in the front, you need to strengthen the weak muscles in your hamstrings, glutes and abs, while improving the flexibility of your thighs and hip flexors. Sample exercises that strengthen the hamstrings and glutes:
Sample exercises that stretch tight hip and quad muscles: • Standing quad stretch (quads, hips) • Kneeling quad and hip stretch (quads, psoas)
When driving your car, how often is your head touching the headrest behind you? More often than not, your head is forward, not even touching the headrest that is behind you. Hours, days and years of driving a car, watching TV or working in front of a computer tighten the front and side neck muscles and weaken the deep and rear muscles of the neck. Most people think of the back and shoulders as keys to good posture, but the position of your head and neck is just as important. When viewed from the side, your ears should be above your shoulders. But most people’s heads (and therefore ears) push forward of the shoulders; this is usually accompanied by a protruding chin and rounded shoulders (see “step 2” above). The muscles at the front of your neck must be strong enough to hold your head directly above the shoulders (instead of forward). By fixing the tight and weak areas of the neck, your head will once again center itself just above the shoulders—a sign of proper posture that may also decrease chronic neck pain caused by these imbalances. Sample exercise that strengthens the weak neck muscles: • Neck retraction exercise (upper trapezius and deep cervical flexors): Elongate the back of your neck by gently pulling your chin straight in as if you are hiding behind a tree and don’t want your head to stick out past its edge. The highest point of your body should be the top back of your head. This counters the tendency to slip into a forward head posture. • Headrest exercise (upper trapezius and deep cervical flexors): While driving, practice pulling your chin in and pushing your head into the headrest behind you for a few seconds at a time, then releasing. If you have a high-back chair that you sit in at work, you can do this during your workday, too. Sample exercise that stretches these tight neck muscles: • Neck stretches (scalenes and sternocleidomastoids) Use minimal force to prevent injury to the spine. • Myofascial neck release with foam roller (to decrease neck stiffness and tightness) Keep in mind that poor posture doesn’t happen overnight, and there is no magic bullet to fix it other than consistently following these strength and flexibility exercises. To speed up the process, consider making adjustments in your daily routine. Rearrange your workspace and adjust your car seat so that you sit upright; upgrade to a firmer mattress to support your back; and do your best to stand and sit tall with your head high and your shoulders pulled down and back each day. In addition, women should wear high-heeled shoes sparingly to reduce tightness in the calves and switch sides of the body when carrying heavy purses. As your posture improves, you will look younger and thinner and appear more confident. You’ll also feel better, prevent back pain and improve athletic performance. So why wait for postural problems to get worse? Start incorporating these simple exercises and stretches into your workouts and workdays to start seeing results!
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7 Secret Health Benefits of a Good Posture! Wednesday, July 21st, 2010 | Author: admin It’s a common remark: ‘Don’t slouch, it’s bad for your posture!’ We may be used to hearing what we shouldn’t do to ruin a good posture, but the truth is, few of us know the real reasons why we should make an effort to take care of the way we hold ourselves. To help you get clued up, we have 7 fascinating facts about how maintaining a good posture can have a dramatic impact on your health and the way you feel and look: 1. It’s a subtle exercise for your back and abs. Holding a good posture takes effort and makes you use and strengthen the muscles in your back and abs. 2. It greatly improves your breathing. A good posture makes room for your lungs to function at their best – rather than being squashed when you hold your body in a slouch. Good lung function will have a healthy impact on all aspects of the body’s function. 3. It’ll protect your organs, bones, joints and muscles. Holding a correct posture will help reduce unnecessary strain and pressure on these body parts which occurs when the body is placed in an uncomfortable and unnatural position. Many neck and back pains develop from issues of poor posture. 4. It’ll protect your spine. Often the spine will become fixed in an abnormal position if we do not hold ourselves correctly. This can lead to the constriction of blood vessels and nerves and problems with the joints, discs and muscles. The spine is an important part of the body to take care of – a good posture eliminates many of the health problems that can develop when the spine has unhealthy mobility. 5. It prevents arthritis. Often when we have a poor posture, we place pressure on our joints in unnatural ways which leads to them wearing down abnormally. This in turn can lead to arthritis. A good posture gives our joints the chance to function at their best. 6. It helps you use your muscles more efficiently. This happens because your bones and joints will be in the correct alignment. As a result, you are likely to feel more energetic since your body will require less energy to move about. 7. It can have a dramatic impact on the way you feel. When people hold themselves in a good posture, rather than a slumped one, they send signals to their brain that makes them feel happier and more confident. It’ll also change the way that people see you – you’ll appear more confident and assertive too. And it could even make you look thinner since you’ll be using your abs to draw in your stomach muscles and will appear taller. When you were a child, you may have been told to “Stand up straight!” or “Don’t slouch!” from your parents and teachers. I remember when I was younger, my mother would poke my back
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out of nowhere to remind me to stand up straight. I hated this as a teen and was determined to rebel for no reason other than to be stubborn and go against what I was told. My purposeful slouching eventually turned into a habit and carried with me into adulthood. Now that I’m older, I understand why my mother was so insistent. My poor posture now makes me feel: • Pain in my back and shoulders. • I am breathing shallowly. • I appeared to lack self confidence. • Energy was not flowing efficiently throughout my body. I was often tired. • It made me look and feel weak. I have spent much time correcting the damage, and undeveloped muscles, from my rebellious teen years. Like any habit, breaking bad posture can be a challenge, but definitely doable with some attention and practice. Many of us may like to improve our posture, but we often don’t know how, or where to start. Posture 101 Posture is defined as the carriage of the body. Good posture means carrying your body in a way that puts the least strain on muscles and ligaments. Poor posture can cause pain in the back and neck, and eventually causes injury. Improving your posture is a great way to improve your image while at the same time improving your health. First, let’s go over some of the things that contribute to poor posture. Most of them are fixable, and others (like pregnancy) eventually go away on their own. • Poor habits – sitting and standing incorrectly (this is me) • Weakened muscles • Obesity – The extra weight strains the muscles • Pregnancy • Improper shoes – high heeled shoes are the worst • Reduced muscle and joint flexibility Benefits of Good Posture Good posture is beneficial to your health in several ways. Standing and sitting correctly prevents strain and overuse, and helps prevent back, neck, and muscle pain. Good posture also helps the muscles work more efficiently, which helps prevent fatigue. Most importantly, I have found that I can breathe deeply from my belly (my core). The energy I get from a deep breath is what keeps me going during the day. The physical benefits are many, but there are other side benefits to good posture. When you stand properly, the body looks aligned, looks slimmer, and generally looks better. Good posture can also help you feel more confident – because you look and feel better, your confidence increases.
ost of us work at a desk or on a computer, and it’s very easy to slip into poor sitting habits. If your body posture is not aligned, eventually you will experience pain. Make sure you follow proper techniques for sitting, standing, and lifting. These seem obvious, but let’s list them to reflect. • Sitting – Sit with your shoulders back and back straight. Your legs should be at a 90 degree angle to your body. Keep your neck, back, and heels in alignment. Avoid the urge to slouch at your desk! • Standing – When standing, hold your head up straight and chin slightly tucked in. Keep your shoulder blades back, chest forward, and stomach tucked in. Keep most of your weight on the balls of the feet and not the heels or toes. Your arms should hang down naturally. • Lifting – Lifting something off the ground by bending over forces your back to do most of the lifting and puts a strain on the lower back. The proper way to lift is to bend at the knees and not the waist. This forces your leg muscles to do most of the work. • Keep Your Spine Straight: In general, try to keep your spine as straight as possible at all times. No matter what you’re doing, if you’re conscious of the alignment of your back and neck, you will notice that your posture will improve. Simple Stretches to Loosen Your Back Muscles • Lower back cat stretch: This stretch is done on all fours, fingers facing forward. Start by dropping your head and raising your back as you push the shoulder blades upward. Repeat in the opposite direction by pushing your chest downward, arching your lower back. • Knees to chest: While lying on your back, pull both knees to the chest with your hands behind your knees. Keep your tailbone on the floor and hold this stretch for at least 15 seconds. • Shoulder blade squeeze: Have arms straight out in front of you at shoulder height. Now swing both arms horizontally towards your back, like you are trying to reconnect your fingers behind your back. Swing your arms back to the front. Do this motion slowly several times. • Shoulder blade lift: Have arms straight out in front of you at shoulder height. Now swing both arms vertically in opposite directions. Keep arms straight. Do this motion slowly several times. • The Core Twist: Hold arms out, bent at shoulder height. Feet planted on the ground, toes facing forward. Keeping your hips facing forward, twist your upper body towards the back (try to look behind you). Twist from side to side. Twist baby! Twist! Exercises to Strengthen Your Back Muscles Any type of exercise will benefit you by improving muscle endurance and increasing strength. Exercises that strengthen your core are the most helpful for improving and building the muscles that lead to good posture. Your core is your torso – shoulders to hips – the source of all your strength to your limbs. Here are three exercises that help improve posture:
the floor with hands behind head. Slowly lift your upper body a few inches off the ground and hold for 5 seconds. Slowly lower to the ground. Repeat 10 – 12 times. • Superman: Lying face down on the floor, lift your right arm and left leg off the floor several inches. Hold for two seconds and then lower. Repeat with left arm and right leg. Do 10-12 repetitions. • Shoulder Squeeze: Lift shoulders toward ears and squeeze together, holding the position for five seconds. Relax and repeat 3-5 times. Tips for Good Posture • • • • •
Pad Your Chair – Consider adding lumbar support pad to your office chair. I have a pretty economical cotton pad for my office chair. In fact, I use two of these. This drives other people crazy, since there isn’t much room on the chair, but it’s great for my posture. Push Butt Towards Back of Chair – When sitting, I find it helpful to remind myself to shift my butt towards the back of the chair. This helps to prevent me from slouching, as long as I continue to lean forward. Sit on Tip of Chair - When you are sitting on the tip of your chair, you are further from the back of the chair so you are less likely to lean against the back support and slouch. Breaks & Use of Timer – if you are sitting down most of the day, make a point to get up for breaks often. I set a timer for 40 minutes, when it goes off, I stop working, get up and stretch. Alternatively, go for a walk. Exercise Ball - Try replacing your chair with an exercise ball. Lean, mean and cost-effective. The exercise ball makes a nice tool for stretching out your back as well. Two birds with one stone, that’s how I roll! (haha, get it? Roll with a ball?) :)
Do you have any posture advice for us? Tips that’s worked in your life? Share with us in the comments. See you there.
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If you ever want to meet the most ambitious and determined young woman, then introduce yourself to LaShay J. Weddington, a twentythree year old entrepreneur, hair stylist, model, designer, and poet who is destined for greatness. Greatness to her is success. Success is determination and perseverance. She is originally from Chicago, IL, but has lived in Minneapolis, MN, since the young age of 4. Her mother passed away when she was ten years old, leaving her and 5 other siblings to be raised by their two eldest siblings Laron and Lynnae (at the time, 23, and 21 years old). She has several siblings on her father’s side, however, she only communicated with two due to their upbringing. LaShay attended Southern University in Baton Rouge, LA, for college. While there she participated in countless pageants, and showcases. She is also a proud member of Zeta Phi Beta Sorority, Inc. After struggling to maintain her happiness, she later left to pursue her true passion; the beauty and fashion industry. She recently graduated from Aveda Institute Minneapolis and it was there she found herself and became an adult. AIM magazine caught up with LaShay and asked a few questions, see below: What is your most unforgettable career milestone? Working at Mercedes Benz Fashion Week in NYC with Ted Gibson I would have to say was one of the most unforgettable career milestones I’ve experienced thus far. Also having Tippi Shorter (hair stylist to Rihanna, Alicia Keys, and Jennifer Hudson) believe in me, by putting me in her segment at the Aveda Congress 2011. I was the only model not signed to an agency and the only model without hair, but I believed in myself and Tippi and her fabulous team made me the main attraction with three unique and “Funky” hair pieces. I will never forget how dominating the runway was extremely overwhelming, but such a humbling experience. Where do you draw inspiration from? Beauty inspired my life because I had planned to commit suicide on the day that marked the 12year anniversary of my mother’s death. Weeks before my scheduled attempt, I shaved my head bald because I didn’t want to live my last days hiding my imperfections. That same month my school had a surprise guest, David Wagner who shared his story of beauty. It was there I realized that beauty is not just the way you look, but how you feel; it’s a way of life. It was that defining moment I knew that I could no longer live my life worried about how other viewed me. Being able to honestly look at
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myself and say what I always desired to, but couldn’t, “You are beautiful” brought forth self-fulfillment. My inspiration also draws from my family. Even though we may not always see eye to eye, I know that end of the day, they will always have my back. Also, knowing that there are people out there who need to be inspired and loved on, gives me ambition. God spared my life for a reason and I believe that it’s my duty to touch lives by sharing my story and being a living vessel. What projects are you currently working on? I am currently working on launching my non-profit organization which is solely based on encouraging and inspiring people. Looking to have my launch event in Spring 2012. Aside from that, I am writing a book (which is inspired from true events and stories; I am hoping to have it completed and in stores within the next year), and a swimsuit, costume, and clothing line as well; I live fashion. What causes or issues are you passionate about? I am extremely passionate about giving back to the community in any way I can. I love volunteering at nursing homes, shelters, schools, etc. Being able to touch someone’s heart whether I am giving them a mini makeover, serving them, or just saying something as simple as, “You are Beautiful” to put a smile on their face, brings me gratification. What advice would you give to young upcoming writers/ poets? My best advice that I can extend to someone is to always believe in you, even when it hurts. If you don’t believe it… no one else will. Never set limitations for yourself; the sky’s the limit and you deserve a star. Remember to always stay true to yourself, remain focused, and forever humble. It will make success taste that much better. How to contact LaShay: Email: SHAY763PC@YAHOO.COM Facebook: LaShay J. Weddington Twitter: LaShay_Jai
Contact information or where people can see you perform Grove Theory is where you can find me on most 3rd Thursdays of the month, at the Elixir Lounge in downtown Minneapolis. Come and watch me share my inner self through spoken word. a La’Ree (Jessica La’Ree Photography) Carlos M. Samaniego (Aram 1s Photography)
Thanksgiving has already come and gone and there is “white stuff” on the ground so there is no doubt that winter is here. Time to pull out the coats, hats, and gloves for protection from the cold but lets not forget about our hair. There’s more to it then putting on a hat. Let’s start with moisture. There is no way to get away from moisture loss. The harsh outdoor weather can suck moisture out of your strands as well as the dry indoor heat. Take these points into consideration so that your hair will survive this winter. 1) Intense moisturizing under a steamer or a hooded dryer with heavy conditioners and oils are necessary to prevent your hair from drying out. Oils like olive and coconut are very beneficial. 2) Use less shampoo and moisturize more often. Because there is no way to escape moisture loss, moisturizing often is the key to maintaining healthy strands. Moisturizing 1-2x a week is good.This can be done by washing your hair with conditioner and cleansers instead of shampoos. Please let me know if you have any questions on how to co-wash. 3) Wear your hair in a protective style like a bun, ponytail. or a sew in and stay away from wool accessories. This prevents your hair from rubbing and snagging on your scarfs, turtle necks and sweaters. For those wearing locs, this prevents lint from getting stuck in your locs 4)Drink lots of water. Keep your body hydrated from the inside out because whatever happens in your body shows on the outside. Remember “Moisture is Key” this winter and “Knowledge is Power”. Gradieh Wreh http://www.hairbygradieh.blogspot.com/
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Tea Party Anyone? Heavens no- not that god-awful Tea “Bag” Party malarkey Republican extremists are participating in these days! I’m talking about the enduring classic- sip with your pinky [finger] up while you gossip- tea party. Fathers, if you have daughters under the age of six, I highly recommend that you have monthly tea parties with them. I still remember the first tea party my oldest daughter, who is now 7, and I had a couple of years ago. Her sister was much too young to participate then. I brought some fancy plastic cups home from work, left-over from our annual company Christmas party, and set up the pretend tea party on her little table. She was so amazed to see me pretending to pour and drink tea that she smiled, then giggled a bit. She was understandably apprehensive to engage her father in discussion, at first, so I had to initiate the conversation. But in no time she got right into character; pretending to be a working wife and mother of three (just like her mother). So we chatted about our children and the burden of going to work as well as our plans for the Christmas holiday. She enjoyed it so much she began hosting her own [tea] parties. Now that her little sister is old enough to join in, my oldest now delivers hand-written invitations. Sometimes they have tea parties without me, which is perfectly fine with me… sometimes. Tea parties help strengthen the father-daughter bond. It improves communication, builds her social skills, and lays the foundation for daddy-daughter dates in the future. In the long term it gives her a standard by which to measure her potential future husband. The role reversal gives dad a glimpse of how his daughter perceives them as parents and how she thinks they perceive her as the child. Teas parties are as therapeutic for dad as they are fun and developmental for her. And the best part, they are completely free! Just 20 minutes of your time for a lifetime of promise. Statistics support the need for Tea Parties. Girls from two-parent homes in which there is a healthy relationship with the biological father are far less likely to run away [from home], abuse drugs, become teen mothers or fail in primary school. As women they are less prone to abusive relationships and more likely to marry. There are so many opportunities to boost the self-esteem of your child that if you’re not vigilant you’ll miss 90% of them. Whenever they show you anything; something they drew or wrote, something they found, something new the other parent bought them- they’re starving for your validation. Give it to them! So fathers, don’t be too masculine to come down to your children’s level every now and then. Heck, wear a hat and boa if necessary. And remember- pinky up, playa! Think of it as an investment towards a better social life for your daughter and a way to remind you what’s really important in life. Iron sharpens iron, so lets be better because of it!
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See No Evil
From Africa-inspired to African-made, New African Fashion is a book celebrating a new wave of fashion designers who are emerging on the global stage. Hundreds of vibrant, full-color images showcase the innovative work of emerging designers, photographers and models. Written by editor and fashion expert Helen Jennings, this book presents the history and future of African fashion. It is accompanied by ilalustrious members of the African fashion community, such as Mataano, Mimi Plange and former model turned model campaigner, Bethann Hardison.
Speak No Evil
Viva Riva is a film set in Kinshasa and is directed by Djo Tunda Wa Munga starring Patsha Bay Mukuna, Manie Malone, Hoji Fortuna, Marlene Longange, Diplome Amekindra and Alex Herabo. Riva is a man with charm and ambition and the story is set in Kinshasa where petrol is in short supply in DRC’s capital. He and his sidekick pursue a plot to get hold of a secret cache of barrels of fuel they can sell for a huge profit. Of course they’re not the only ones who want the stuff. The tale thickens from there and I urge you to go see this African film for yourself. It will not disappoint.
Hear No Evil
fThe featured artist in this issue, Lira has 5 amazing albums which will soothe and excite you. Go to www.misslira.com to sample all the CDs. Lira is making waves in the african and international music scene and it is time that you too got in the know. Buy these albums for yourself and give them as gifts to your loved ones. While you are at it check out my favorite video, Phakade off of her latest album.
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NOW THAT YOU ARE GONE… Now that you are gone, Life is different, Life is the same, but different. I remember when I heard, On that fateful day. When I made the call home That early summer morning. Can you believe the birds were chirping? The sun so bright on a day so dark... I had so many thoughts, My mind like a movie reel Turning and turning Images sprawling here and there Spliced and badly put together. But no image prepared me for those words.... “He is no more....” It was a quick, clean cut, Left me on my knees..... Empty....alone....afraid....ALONE. Now that you are gone, Life is different. Life is the same but, different. I’m still breathing. I walk, talk and sometimes, I really, really laugh. But, I feel.... I....mmhhh, I feel... I feel a tight pain, At the back of my neck. It’s almost elastic, it hurts. Sometimes it lasts for a day, Always stretching, creeping down my back.
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Sometimes it stays for a while. I feel that I need you here. Still, I need you... And it hurts It hurts so deep It’s like a worm digging to the core. Never resting, always digging And it hurts, It hurts so deep. Now that you are gone, Life is different. Life is the same, but different. The song has changed. The strings are broken And it’s all out of key. Whereas we sang in tune together, Now I try to sing in tune by myself, I fight to remember words. And to write anew to this song in my life. I miss you. I cry for you. I cry for you even when I don’t know I will cry for you. I really miss you. Life is lonely And I do feel like it’s too early for me to be lonely. I caught myself thinking of you today When I saw the image of a beautiful green garden An elderly old man And his daughter caring for him. I thought you would grow old too, And see me try to catch up to your age. I miss you dad.... I miss you and no pain will ever catch up on that.