Her story Matters Vol - 1 (December 15, 2016)

Her Story Matters ver. december 15/2016

My journey to writing the chapters in my life TONYA JOYNER-SCOTT

skin care YOKO OBATA Conquering mt.

Kilimanjaro MILKA OMUKUBA

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THE REAL STORY OF CHRISTMAS

BREXIT

PRISCILLA NKWIPO

Most important aspect of nutrition MATTHEW WHITE

Recipe ideas

ANDREEA MOCANU

STORY | FESTIVITIES | TRAVEL | POLITICS | FAMILY | FINANCE | SCIENCE AND TECHNOLOGY

Her Story Matters

TABLE OF CONTENTS WECOME NOTE FROM EDITORS

∞

Harriet Khataba Editor in chief

Salome Anabre Assistant editor

pg.13

All you need to know to lose weight & burn...

pg.03

Editors note

pg.17

The most important Aspect of Nutrition

pg.27

Brexit

pg.36

Skin care

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Recipe Ideas

pg.10

Conquering Mt. Kilimanjaro “my journey to the top”

pg.04

The real story of Christmas

pg.06

Happy teens equals happy parent

pg.49

Using your creativity to build your business and increase sales

pg.33

7 keys for harnessing your creativity

pg.21

My journey to writing the chapters in my life

pg.25

The institution of the family

pg.30

Working overseas – Have you considered it?

pg.52

women in leadership conference highlights

pg.38

Harnessing the power of creativity to thrive in a male dominated environment

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Editors note Harnessing your creativity That's the overall theme chosen for Her Story Matters first edition because we all have some form of creativity within us . We live in a fast changing world where creativity is a prerequisite in life.

Creativity makes you stand out and gives you the individuality to attract what most wouldn't I’ve had the vision for this magazine for over 5 years, a magazine with content that is rich in empowerment, one that leaves you confident and not second guessing your worth A platform where contributors will inspire and ignite generations to come Am excited to see the first edition out now and can't wait to get your feedback The goal for Her Story Matters magazine is to ultimately empower women remind them of their worth, celebrate the unsung heroes and above all showcase real women, real stories and great journeys.

So enjoy this journey with me and let me know your views throughout the process. Xxx

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Harriet Khataba

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“ The Real Story Behind

CHRISTMAS. Christmas is a Christian’s celebration of the birth of Christ. It is the recognition ofJesus Christ, Son of God whowas born on this earth to save us from our sins.

The majority of people in the world celebrate Christmas without knowing and paying attention to the celebrant Jesus and His accomplished purpose on Earth.

To many, Christmas is a family holiday where they get together, eat a big dinner, get to open presents, dance, chat, listen to Christmas carols, Santa Claus or Father’s Christmas giving gifts to children, watch the nativity scenes,go to the shops to get gifts for loved ones, Christmas lights, lots of sales and the list goes on and on...

The huge commercial aspect of Christmas has obscured the real truth of Christmas.

Therefore, during the Christmas season, as Christians we need to spend our time with Jesus Himself. We need to get to know Him more and more, worship Him, then have a good time rejoicing with families and friends.

The purpose of this article is to reveal the purpose of Christ on this earth and“the real story behind Christmas” through the scriptures in the bible.

God’s prophets in the Old Testament foretold the supernatural birth of the Lord Jesus. According to Prophet Isaiah, a virgin would conceive and bear a Son to be called “Immanuel” which means “God with us”.

At the time of the fulfilment of this prophecy, an angel of the Lord appeared to Mary to let her know that God with whom nothing is impossible

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”

was about to make her the mother of Jesus. All she had to do was to believe in the word of God spoken to her and the Holy Spirit would overshadow her and the power of the highest would come upon her and conceive in her the child.

When Mary was found with the child of the Holy Spirit, the angel of the Lord appeared to her fiancé Joseph to tell him that the pregnancy was the workings of God’ssupernatural power.

The Son of the Holy Spirit in her was to be called Jesus and had come to save God’s people from their sins.

The reason why God’s people needed to be saved from their sins was due to the rebellion and disobedience of the human race.

According to the bible, Adam’s failure to comply withthe commandment of the Lordresulted to the penalty of death of all mankind. (Genesis 2:17) A wall of “separation” was created between God and man. Spiritual death had taken place and resulted in the loss of the original plan of God’s life of blessings bestowed to Adam and his descendants at his creation. “ Be fruitful”, “multiply”, “fill”, “subdue”, “have dominion over every living thing that moves on the earth”. (Genesis 1:28) The descendants of Adam and Evehad inherited curses instead of blessings.Theywere taken out of God’s Kingdom of light, holiness righteousness into the Kingdom of darkness, sin, and death.

Consequently man lost his divine nature, fruitfulness, productivity, joy, and rest. That was

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the beginning of man’s problems, struggles, pain and sweats.

Man was in complete bondage of the devil and its torments.

God’s Son Jesus came to earth to save him from his sins.

“For unto us a Child is born, unto us a Son is given and the government will be upon His shoulder.And His name will be calledWonderful, Counsellor, Mighty God, Everlasting Father, Prince of Peace.”

(Isaiah 9:6) “For that which is conceived in her is of the Holy Spirit. 21 And she will bring forth a Son, and you shall call His name Jesus, for He will save His people from their sins.” (Matthew 1:19-21) What Jesus did at the cross of Calvary freedthe world us from the penalty of sin.

ThroughJesus we have beenreconciled to God, we have made peace with Godthrough the blood of Jesus.

By the death of Jesus, we are presented holy, blameless, and above reproach in God’s sight.

(Colossians 1:19-23) The confession of Jesusas our personal Saviour and ourfaith in our hearts that God has raised Him from the dead has saved us from the power of sin and death. (Romans 10:9} We should give thanks to God, who has made us partakers of the inheritance of Saints in light. He has delivered us from the power of darkness and

transferred us into the Kingdom of His Son of love, in whom we have redemption through His blood, and forgiveness of our sins.

As believers in Jesus Christ, we have become the righteousness of God. All that man had lost as the result of the fall of Adam was fully restored to him through the birth, death and resurrection of Jesus Christ.

We have been forgiven of all our trespasses.

“Christ died for our trespasses and made us alive with Him.He has wiped out the handwriting of requirements that was against us, which was contrary to us. He has taken it out of the way, having nailed it to the cross. He has disarmed principalities and powers, made a public spectacle of them, triumphant over them in it”.(Colossians 2:12-13) Christ has redeemed us to God by His blood. He has made us Kings and priests on the earth. The Son of God who was slain for us is worthy to receive power, riches, wisdom, strength, honour, glory and blessings. To Him who sits on the Throne and to the lamb, forever and ever. (Revelations5:9-10 In one word, “the real story behind Christmas” is the work of redemption done by Jesus, to return to mankind his fellowship with God and the blessings that God had bestowed to him at the beginning.

I wish you a spiritual and wonderful Christmas in Jesus name.

about the author PASTOR MARIE - rose Omokhodion is a trainer, intercessor, encourager, motivator.

She is the founder of Excell International Ministry based on the book of Matthew 25:3140, " The Ladies of Impact", an Intercessory Ministry for restoration and revival and owner and director of Spinnaker College, Majestic College and Trident College.

She is also the owner and director of the immigration firm, Bison Management Ltd. 5 | 55

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Happy teen equals happy parent Christmasis a joyful season full of celebration, laughter, gifts, happiness and not to mentioned the delicious and mouthwatering food we only eat once year!

However, Christmas is among the most expensive and stressful of holiday seasons; especially if you’re a parent, you understand full well how difficult it can be to buy your teenager child a suitable gift that not only looks the part but compliments their own individuality.

Communication isvital in your relationship with your teenager as it provides understanding and awareness of their interests, feelings and opinions. Without communication this allows the room of misunderstanding and disagreements to occur between you both. For example, if you decide to buy your daughter a

makeup box set for Christmas, as you unknowingly assume your daughter wouldlike this type of gift, based on the typicalstereotype (e.g., most girls are into makeup). This might result in your daughter not being pleased with her gift, which may cause you to feel underappreciated and even annoyed, as you may perceive your daughteras ungrateful.

Yet, this situation could have been avoided if only you would have discussed with your daughter about her interests, prior to purchasing the makeup gift.

In which during

the conversation yourdaughter reveals to you that she is more into science than beauty and fashion.This understanding may lead you to purchase a telescope as this promotes her interest and passion also shows you respect her individuality. Therefore, communication will better prepare you when looking for a

Christmas gift, as you have an idea of your child dislikes and likes.

Furthermore, It’s very important as a parent you outline your budgets and limits with your teenager. In order not give your teenager the wrong impression; without proper clarity you may find yourself breaking the bank unnecessarily.

Nevertheless, as a teenager I can imagine you may have a thousand of ideas, needs and wants you would like your parents to meet. While your needs are important considering your parents budget is equally important, to reduce stress and avoid useless disagreements between you both.

There are many unique gifts which can stimulates their creativity as well as match their personality. Thus, you can find these gifts in person and online. This may require extra time and energy but in the end the search will pay off especially when you see your child’s happy face on Christmas day.

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Remember to enjoy yourself during this holiday season after all christmas is not about gifts but time with family Although, Christmas is often times a stressful period. It’s essential you both remember to enjoy yourself during this holiday season. After all Christmas is not only about the gifts, but about a time family and friends come together and celebrate.

Therefore, don’t overburden yourself with duties to the extent where you can’t even laugh amongst yourself no more, instead have a moment to relax and celebrate each other company;keep in mind that each moment of laughter you both share together increases your happiness.

Most importantly it’s key to remember to ask the Holy Spirit for his perfect guidance during this season, as he is faithful and will lead your thoughts and action towards the best direction.

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Below I have listed several suggestions of creative gifts

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Creative sentimental gift

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creating a personalised scrapbook about your relationship with your teenager; is a great gift as it allows you to appreciate your unique journey together which in return strengthen your bond.

This will require several materials which are listed below.

• Buy a scrapbook • Select several photos based on significant events or themes. (e.g., your child’s first birthday, your child’s first day at school, your holiday trips and many more. Each page of the scrapbook should reveal your most special experiences and moments.

• Buy glue and scissor • Buy felt-tip pens, coloured pencils or crayton etc.

• Buy accessoriesto jazz it up (e.g., gems andpatterned paper) but this part is optional.

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About the author A STUDENT STUDYING THERAPEUTIC PSYCHOLOGY WITH HOPES OF BECOMING A PSYCHOTHERAPIST; AS I BELIEVE IT’S IMPORTANT TO UNDERSTAND THE PSYCHOLOGY OF TRAUMA, PAIN AND ABUSE IN ORDER FOR ME TO TAKE ON A HOLISTIC APPROACH WHEN COUNSELLING INDIVIDUALS

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CONQUERING MT, KILIMANJARO MY JOURNEY TO THE TOP

“In every walk with nature, one receives far more than he seeks” John Muir The first time I ever set my eyes on Mt. Kilimanjaro I was 9 years old and didn’t think much about it.

The next time I saw it I was 27 while on a business trip in Moshi, Tanzania. Even then there was no guarantee that I’d see her because she came out whenever she wanted or hid high in the clouds.

Most of the time I was mad at her for not showing (there’s a debate among my hiking friends about whether it’s male or female). I’d never imagined that I could one day climb it.

I started hiking in 2014 but only took it seriously in 2015. Almost all my Saturdays were set aside for hikes. Kenya is known for its wildlife and beautiful sandy beaches. Rarely is it talked about as a great hiking destination. I soon found out that I could plan a hike every weekend and I wouldn’t be able to get to them all. Every hike was different and challenging in its own way; a build up to the ultimate climb, Mt. Kilimanjaro.

The climb was set for 21st September 2015.

A group of 21 people from all walks of life – majority women. We’d all been hiking together in preparation. I could feel the excitement from everyone in the group. We must have been the noisiest people at the main gate. Jokes about not showering for 7 days, selfies, photo bombs and videos couldn’t all be taken in silence. We used the most popular route - Marangu (famously known as Coca-Cola route). Popular because it has cabins which meant the cold nights wouldn’t be harsh.

I barely remember the initial days of the climb.

We always had an early breakfast comprised of bread, eggs, tea and the usual stuff. We’d leave

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as early as possible between 7am and 8am. It’s amazing how the local guides and porters carried their bags and ours and always got to camp way before us to make sure we had food when we arrived at camp.

Altitude sickness became a reality for me on day 2. I was forced to slow down and walk with the people at the back and follow the rule of the mountain – ‘pole pole, maji mengi’ (meaning slow down and drink lots of water). There were 4 of us at the back and we all had one thing in common – bush moments. We must have been taking toilet breaks every 30 minutes because of all the water we were drinking. By day 3 no one cared if the rocks were big enough I WAS GRATEFUL to cover their TO HAVE A ‘BED behinds.

It WARMER’. THOSE would take CABINS WERE too much FREEZING COLD. effort to find one considering the thin air and exhaustion. I must have seen the widest variety of behinds in my entire life!

I was grateful to have a ‘bed warmer’. Those cabins were freezing cold. It was necessary to have someone with you every night to share the little warmth you both had left. Mine was a gentleman.

He always got to camp before me and prepared a place for us. By the time I get to camp there’s a spot with a hot water bottle warming our space.

I remember one night at Horombo camp 3705m asl, I rushed to the toilets to avoid the cold. When I got there I was panting heavily, I couldn’t breathe and my head was spinning. I sat

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“MOUNTAINS ARE NO RESPECTER OF PERSONS.”

“KILIMANJARO WILL ALWAYS HAVE A SPECIAL PLACE IN MY HEART.”

“WE FORCED A SMALL SNACK OF TEA AND BISCUITS DOWN OUR THROATS BEFORE WE LEFT.”

down on the floor. I had forgotten that the air was thin. It felt like I was going to die.

It took 5 minutes for my breathing to get back to normal. That was my first taste of what summit night would be like.

Day 3 was long. We went through an alpine desert. It was dusty, cold and windy.

Nothing grew there. We walked the whole day and got to Kibo Hut 4730m asl at 5pm.

There was barely enough time left to eat and prepare for an early attempt at summit planned for 11pm. I was too exhausted to sleep. To make matters worse, I picked a bad spot to sleep. The person next to me was snoring and the one below snored even louder. Before I could even sneak in a little sleep it was time. We forced a small snack of tea and biscuits down our throats before we left.

For every 2 climbers we had one local guide. We got onto a single file and started following the main guide. Other climbers

were already ahead of us and we could see their headlamps as they climbed in a zigzag. The first hour was funny as people just farted because it was out of their control and we’d all laugh. I have mixed feelings about that night.

As we got higher, I watched my friends get sick, vomit and almost give up but still kept going. After 5000m asl almost everyone was in bad shape. We’d take 5 steps and stop to catch our breaths or bend over to vomit. It was so cold our water froze. The guides were amazing. They encouraged you, gave you water like you were a small child, supported your weight and when your lips went dry they’d put petroleum jelly on them for you. When we got to the rim – Gilman’s point, the sun was rising. It has to be the most beautiful sight I have ever set my

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eyes on. The sunrise came with some warmth and a little more energy. The guide pointed at the summit and said we had leave so as to make it on time. On a normal day it would take you 30 minutes to an 1 hour to get to the summit but it took us 3hrs. I had nothing left in the tank. I cried. 3 guides surrounded me and broke into a song. They were singing for me! That was enough to get me moving. I had sworn that it would be my last mountain.

Never again! I finally got to the summit and all I could do was cry when my girlfriend hugged me. The view was stunning – huge glaciers and Mt. Meru in the horizon. The summit was full of happy climbers taking pictures, hugging, crying and taking in the views.

Mountains are no respecter of persons. I watched the fittest people in our group struggle. One even gave up and went back down. Only you could get yourself to the summit at your own pace as long as you didn’t give up. Kilimanjaro will always have a special place in my heart. It taught me that even when you think you have given everything and you have nothing left, you can still push forward and reach your goal. I believe I’m a stronger person after going up that mountain. I made friends who are like family. I still went back even after swearing it was my last. The 2nd time around it wasn’t any easier but I enjoyed the climb.

ABOUT ME! ABOUT ME!

I am saleswoman and small business owner. I have spent the last 2 years in the outdoors hiking and enjoying nature.

My favourite hiking trail is Mt. Kilimanjaro.

I am also a ‘Hike Like a Woman International Ambassador’. Hike Like A Woman is a community dedicated to inspiring women to hit the trails.

Outdoor women inspiring each other.

 hikelikeawoman.net 12 | 55

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Lose Weight &

BURN FAT 5lbs of muscle and fat both weigh 5lbs. Muscle IS NOT “more dense” than fat, it simply takes up LESS space on the body.

ALL YOU NEED TO KNOW TO LOSE WEIGHT & BURN FAT CALORIES Calories are the heart of fat loss, it’s necessary to create a caloric deficit.

Basically, burn more calories than you consume.

There are 2 main ways to do this; 1. Have more muscle on your body than fat.

Muscle burns fat.

Muscle is built through strength training and intense forms of cardio (e.g. sprints).

It’s not built through using fixed resistance machines for the entirety of your workout or from slow steady cardio (an hour walk on the treadmill).

The body has to be pushed, broken down and then gets rebuilt when you recover properly.

This is why bodybuilders/figure competitors don’t have a hard time with food, and why many of their Instagram profiles are full of junk food.

The food they eat goes to fuelling their muscle

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growth.

Don’t follow their example though, that works for them, unless you’re looking to become a bodybuilder yourself then don’t bother, and even then it’s best that you seek out a professional to help you.

Muscle doesn’t just burn fat however; it also gives your body shape.

That definition many of you want, the “tone”, it’s shown by way of the muscle on your body.

There’s no escaping this, it’s very simple.

2. Be more active throughout the day.

“Being active” can be as simple as going for a walk with the dog, or cleaning the house from top to bottom.

You want to increase your N.E.A.T. which stands for Non-Exercise Activity Thermogenesis.

You only need to know the first 3 words, Her Stor y Matters

thermogenesis isn’t all that important for this topic.

Exercise is great, but if you’re only in the gym for an hour 3 times a week then that’s 3 hours, you have 165 left where you could easily be sitting down.

56 of those hours ideally you’d be spending sleeping (8 hours a night), so that’s 56 hours where you’re not moving.

So those 111 hours remaining should be filled with as much activity as possible.

Even I can benefit from moving more, we all can.

Just be more active than you currently are and you’ll burn more calories than just what is burned during your training sessions.

These 2 points are the crux of creating a caloric deficit.

Over time you’ll lose weight/fat if you’re consistent with consuming less and burning more each day (just don’t take it to the extreme).

The endgame each day is to use more calories than you consume, that’s it.

It’s the defining overarching principle.

No matter what, it always comes back to this

TOTAL DAILY ENERGY EXPENDITURE (TEE) Digestion (5-10%)

PHYSICAL ACTIVITY (25-35%) Energy for movement and activity Exercise falls under this category

BASAL MATABOLIC RATE (55-65%)

Energy for your body to function this includes energy for your organs such as kidneys, liver, brain, heart and all other organs to function its also energy required for all your bodily functions.

This also includes the energy required to sustain your skeletal muscles. Those who have lost a lot of their muscles via incorrect weight loss would not be able to boost their basal metabolic rate by virtue of carrying more muscle mass. principle, despite what the media might tell you.

There’s no “secret” to it.

STRENGTH TRAINING & CARDIO I’m going explain a little about calories burned from the types of strength training and cardio that you;

pace on the equipment of their choice.

1. Most likely currently are doing.

2. Should be doing.

It needs to be intense.

I touched on using the fixed resistance machines for a whole session and this rears its head again here.

It is strength training, but for the majority starting out they’re not necessary.

When it comes to the cardio side what you see most people doing in the gym is going at a slow 14 | 55

This will do next to nothing for you.

This is where the strength training and cardio you should be doing come in.

Strength training should primarily focus on lifting heavy (relative to you) weights and sticking to a handful of “big bang for your buck” exercises.

Exercises such as squats, deadlifts, overhead presses, supported rows, split squats, push-ups, Her Stor y Matters

big

bang for your buck

Cardio burns more calories DURING the session, but burns less calories OVER THE LONG TERM.

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sprints aren’t just the ones where you run really fast, you can do “bike sprints” and the like where you just go really fast

pull-ups, etc.

These exercises work lots of muscles, which help you to build muscle, which burns fat, and helps you to burn more calories.

That’s the progression, every single time, without fail.

In terms of cardio we also need to get intense.

We’re talking about things like Tabata, High Intensity Interval Training, Sprints (sprints aren’t just the ones where you run really fast, you can do “bike sprints” and the like where you just go really fast), Complexes, Conditioning Stations and many many more.

I won’t go in to detail right now about them though (it would take a short novel to explain, and Google is your friend).

There’s one more thing that’s very important about strength

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training and cardio and that’s the rate at which they burn calories.

Strength training burns less calories DURING the session, but burns more calories OVER THE LONG TERM. Cardio burns more calories DURING the session, but burns less calories OVER THE LONG TERM. This is why it’s important to do BOTH. You’ll never hear me tell you not to do one or the other; it’ll always be both, because both are important.

Not just for calorie burn but also for a well-rounded body aesthetically and internally (heart health wise).

Both have strengths and weaknesses, so use both to shore up the differences.

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THE END This post is pretty short and sweet because I don’t fluff up my pieces with mumbo-jumbo.

This post contains pretty much all you need to be aware of when it comes to losing weight or burning fat.

Like I said earlier on,

there’s no great “secret”, because there isn’t.

In the fitness industry confusion is the name of the game, it’s what keeps you coming back for more, new, zany, out there fads that in the long run do nothing but waste your time and money.

If you adhere to what I’ve written, for years to come, then you’ll never have a problem with your figure again.

I promise.

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Not just for calorie burn but also for a well-rounded body aesthetically and internally

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THE MOST IMPORTANT ASPECT OF NUTRITION -

CONSISTENCY PORTIONS Adjusting portion sizes is an easy (and free) way to consume fewer calories over the course of a day.

A very simple system you can use is called the “hand measure system”.

It’s a great tool to use because your hands are always with you and can be used as a rough guide to measure how much food you “should” eat.

The hand measure system isn’t the only way to control portions and consume fewer calories daily.

This next tip is to do with psychology, eat from smaller plates.

Smaller plates mean you eat less which means you consume fewer calories.

It takes less food to fill up the plate so you don’t end up piling layers of food on top of one another.

Your open palm is the size of your protein portion.

Cup your hand (as if you’re holding a bowl of soup) and that’s your carb portion.

Make a fist and that’s the size of your veggie portion.

The length of your thumb is your fat portion.

The opposite is true.

Eat from a bigger plate and you consume more calories.

Put the same portion you would on a small plate on a big plate and you’ll want to “pad out” the space that’s still left on the big plate.

Bigger plate means you eat more, which means you consume more calories.

Control your portions and you’re already well on your way towards burning fat.

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Snacking, this bit is simple; chuck it out, all of it.

Out of sight, out of mind.

If it’s not in the house then you won’t be able to snack on it when you get cravings. Don’t leave it up to chance and definitely don’t think you’re strong enough to resist, you’re not, none of us are.

When you’ve got home from a long day at work, you could have all of your food prepared in the fridge, but sometimes even microwaving takes too long. It’s in these situation your likely to reach for the chocolate digestives and before you know it the whole packet is gone.

COOKING & SNACKING

Don’t bother having them around in the first place.

“But my kids like them”.

So what?

If you want your kids to eat better then you have to start doing that first, otherwise they won’t.

Get them (and yourself) off to a great start by learning how to cook.

You’re the parent right?

Learn how to cook the basics.

You don’t need to be a chef.

So parent them and teach them about proper nutrition.

If they see mummy and daddy not buying this rubbish in the first place and instead they see you cooking and eating wholesome meals then what are they going to do?

My wife told me something her dad said to her one day, and I’ll take it to my grave, “a man should be able to do everything a woman can except give birth”.

They’ll follow suit.

So don’t give me that excuse, at least be upfront and tell yourself the truth, YOU want those snacks around.

So guys, this is more so aimed at you but ladies the same goes for you, learn how to cook.

It’s a basic life skill that everyone should have some competency in.

So let’s establish what the “basics” actually are.

• Carbs – rice, pasta, potatoes, vegetables, etc.

• Protein – chicken, beef, lamb, fish, pork, eggs, etc.

• Fat – Most meats (leave the skin on), fish, etc.

There are only so many ways to cook things, off the top of my head the main ways you’ll cook food are via; • • • • •

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Frying.

Microwaving.

Boiling.

Oven cooking.

Steaming.

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PROTEIN + CARB + FAT As you can see, rice is pretty much consistent in every single meal, that’s not an accident.

We’re looking for consistency, not variety.

When you want variety you cook the basics in a different way.

I may make my hearts spicy one day, another day I might make them more BBQ like, another day I might make them another flavour.

I steam my rice, I oven cook most of my meats, I microwave most of my veg (frozen veg for the win), I fry my eggs, and the list goes on.

Moving on…

So let’s say you now know how to cook the basics, it’s time that you create “base meals”.

Base meals are meals that you’ll consume most of the time.

They’re meals that you can cook in your sleep without much thought.

The basic formula is as follows: protein + carb + fat for each meal.

BELOW ARE A FEW EXAMPLES OF MY OWN BASE MEALS. (For the record, heart is my protein and fat).

• • • • • • • • • • •

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1/2 heart + rice + kale.

1/2 heart + rice + veg medley (from the shop).

1/2 heart + rice + stir fry veg.

Lamb’s ribs + rice + kale.

Lamb’s ribs + rice + veg medley.

Lamb’s ribs + rice + stir fry veg.

Omelette.

Omelette + lamb’s ribs (if I’m extra extra hungry).

Beef mince + rice + veg.

Beef mince w/ veg mixed in + rice.

Oxtail + rice + veg.

Your variety is the way the basics are cooked, not the basics themselves.

Why do you think bodybuilders tend to eat the same meals over and over?

It gets rid of the guesswork, they can just focus on their training and everything else.

Chicken and greens is the staple for most bodybuilders but you don’t have to be as boring as that because you’re not a bodybuilder.

However, we can use the same principle. Consistency matters more than variety.

Learn how to cook the basics and then create your base meals.

Consistency matters more than variety.

Her Stor y Matters

THE

END

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Fix the attitude, and then the results will come.

Those who give me the tired spiel of “eating the same thing is boring” I can tell are most likely to fail when it comes to nutrition.

There are literally hundreds if not thousands of good foods for you to eat and you’re crying over mince, rice and veg several times a week?

Good luck.

Change the base meal, change the food.

Instead of complaining, change it.

Just like with the kids, you’re the adult, start acting like one.

The information here is tried and tested over millennia, so it’s not the information that’s wrong, it’s the ATTITUDE to the information that’s wrong.

Fix the attitude, and then the results will come.

I’ve said it 3 times already, but consistency trumps variety.

Those who complain of there not being a lot of variety from the start are doomed to fail.

Don’t be one of those people.

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ABOUT THE AUTHOR Matthew White prides himself on intervention.

Giving people the information, the know-how, the what-to-do, at the times where they actually need it.

Where most people are paralysed by too much information in this Internet Age, Matthew will sift through the noise and tell them what they need to do to get from Point A to Point B.  everybodyhealth26@gmail.com

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T

onya Joyner-Scott My Journey to writing

the chapters in my life I was born in Raleigh, North Carolina (USA)I am married to Dexter L. Scott for Our family lives in Wake Forest, NC. We have 4 children Tailiah 22; Kiera 20; Morgan 10; and Tyler 9.

What does Tonya do for a living?

I am a professional speaker/ trainer/entrepreneur.

My husband and I have been deemed a power couple. I love helping others grow and live their lives to their fullest potential, (which is never-ending by the way.) As long as there is breath in our bodies, growth is possible. I’m extremely passionate about adding value to others; especially women, and taking them from where they are to where they need to be. My husband and I have spent years motivating and inspiring audiences to get out of their own way or comfort zones, and instead; walk out their God given abilities and purpose. I am grateful to hear from others when they tell me how much I inspire them when they hear me speak. That blesses me so much.

You see, when I speak, it is with purpose and with passion to help someone expand their minds and their reach. My husband and I help people upgrade their 21 | 55

thinking which in turn helps them to upgrade their lives by breaking the chains of bondage from their minds. This helps people live their lives FREE of mediocrity, self-imposed limitations and fear of failure.

We’ve learned that multiple streams of income is no longer a luxury, but a necessity.

(BusinessWeek Magazine). We were living our lives previously off of my husband’s income as I was a stay at home mom. When he lost his job, we were left with zero income. This was a HUGE lesson for us. We knew that multiple streams of income was necessary now. The industry of Network Marketing is where we started creating our first stream of income. This industry is one that develops you as a person. It draws you out of your comfort zone and helps you to know yourself, which ultimately leads to growth. I’m still growing and loving it!

I grew up in a 2-parent household with loving and supportive parents. I am the second oldest of 4 children. (I have 2 brothers and 1 sister.) School was important to our parents and we were responsible for keeping our grades up and chores around the house. Friends loved coming to our home as it was always a place where love was shown. We loved to have fun too! In that time, lip syncing was huge and it was nothing for us to grab a hairbrush as a microphone, put a record on, set up our father’s video camera and sing & dance the day away. My sister and I (Erica) along with my best friend (Varonica) deemed ourselves as Saltn-Pepa w/ Spinderella!

We even performed in the community and our high school! How funny is that!!

What memories… LOL! Her Stor y Matters

How are women treated in your society ?

In our society women have the same opportunities that men have and it’s up to us to take advantage of them. I’m not saying that unfairness doesn’t exist, but we do have measures in place to discuss them and bring correction. There is an article in The Huffington Post that talks about the systematic discrimination that women experience in our country; like getting paid less for the same work and being considered as over bearing when we share ideas and opinions. Women in some countries outside of the USA are mistreated far beyond what we deal with here in the USA, and that hurts my heart. I am grateful that we are able to bring our issues to light and talk openly about what concerns us in our country pertaining to this issue.

Have you ever experienced social injustice?

Yes, I have. I can remember when I was in college, applying for a job at a local pharmacy. They needed parttime help and I needed extra income. As I asked questions about the job, the staff member was short with me, but I didn’t pay much attention to it. After leaving, I realized I forgot something, so I turned around and came back in and the manager and salesperson was holding my application at the top of one of the corners between the index finger and thumb; at a distance from their body, looking at it in disgust! I came to a complete stop and just watched them (I was in complete shock!)

The one holding it looked up after a while, saw me and gasped! She dropped my application as we looked at each other for a brief moment. I turned and walked out the store. Well, I never received a call for an interview and found work elsewhere.

This was the first time I had experienced someone showing disgust and/or dislike for me simply because I had a different complexion. I can still see her look of disgust and holding my application as far away from her as she could. That was a seed of rejection sown into my life. It took many years later for me to uproot those seeds

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from life. Regardless of how others see you, you have to know who you are as well as your own value. I wish I had talked to a friend about that experience to expose it, as opposed to keeping it hidden in my heart.

Exposure brings closure.

Keeping hurts hidden only helps them to grow.

I allowed this rejection to grow much too long.

It, along with other life experiences, fed into my soul and resulted in me having low self-esteem and a poor view of myself. I thank God for deliverance!

How did you meet your husband and what role has he played in your life? I met my husband at my bank. He was a loan officer at the time and guess what, he got me a loan! Lol. We were both married at the time to our college sweethearts.

We both suffered huge losses. His was through divorce, and mine through death. One day, I was driving home and passed a friend of Dexter’s. They happened to be on the phone with one another at the time. He mentioned to him that I had just drove by. Dexter thought, “I wonder how she’s doing?” So, he gave me a call. As they say, the rest is history!

What keeps Tonya going?

What keeps me going is being able to inspire people and helping them grow. I love it when transformation takes place in the lives of others.

Growth is so precious and so powerful! To know that my life has meaning and purpose keeps this sister going. There was a time I didn’t believe my life had meaning. Yes, sounds crazy, but that is common for so many people. There are several ladies who don’t see themselves beyond the ‘normal’. What I mean by ‘normal’ is our mommy or wife responsibilities. Don’t get me wrong, our family is our first ministry, but it doesn’t have to be our only ministry. I’ve heard it said that there are 2 important times in a person’s life. The day they were born and the day they discover their purpose.

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GOD WILL

NEVER LEAVE US

How do you balance family life and business?

I learned something a few years ago while listening to Kay Arthur, (bible teacher) share on this subject. I learned that priorities adjust based on the season of life you are in. What helps me balance my days is determining what is a priority NOW. This is determined monthly, then weekly and daily to keep me on task with what is most important to complete, so that my husband and children aren’t always sacrificed.

Sacrifice is a part of success, but it’s necessary for me to be mindful of how I plan my days so that my husband and children have my attention more times than not. My husband and I work together, so we get to spend time with one another every day. He is such an attentive man and I am grateful for that. He definitely lets me know when it’s time to shut things down for some me time, him and me time, or family time. He definitely helps this sister maintain balance.

What does Tonya do to relax and unwind?

I enjoy listening to good music. Sometimes Praise & Worship and other times, relaxing, unwinding music like jazz instrumentals, R&B, country and just good easy going music. I enjoy decorating and anytime I can sit and create floral arrangements or design something for the home, it gives me so much peace. I enjoy sitting outside and listening to the winds blow through the leaves, the birds chirping and viewing God’s creation.

He is an amazing artist! : ) All while sipping a cold or warm beverage. It just depends on the time of year. My favorite season is the Fall.

What keeps you grounded?

God and His Word. God will never leave us. We are never forsaken. In His word is instruction for us in every aspect of life.

Having a heart after His heart keeps me grounded. My desire is to please Him. I am accountable to Him.

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What would Tonya do if she knew she would not fail?

Wow, that’s tough. Personal Development is so important. The more you grow personally, the more your vision expands.

I am in a place now where I believe now more than ever something my mom said to us while growing up, and that’s, “Nothing beats a failure, but a try.” We can all fail in everything we do, or we can all succeed in everything we do. Regardless, there is only one way to find out! Do it! I see failure so different now. Failure is a good thing.

It moves me one step closer to success.

Failure is a teacher, an instructor, a guide.

Failure helps you to maintain humility.

Failure keeps you grounded. We fail our way to success! I’m at a place now where I would try anything that I want to try be it a failure or success. It’s all to my benefit!

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What is the next chapter in your life?

Hmmmm‌. I’m definitely writing the chapters opposed to letting someone else write it for me. : ) I have learned to take charge of my life to make things happen opposed to sitting back, waiting for things to happen.

I look forward to traveling the globe empowering and equipping women to live their lives to the fullest! This is my passion and the chapter in my life that follows will do just this.

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The

institution of

the family The Greeks define a family as ‘a dwelling’ or a place where you feel at home and fit in. The Hebrew idea of the family, which is very similar to the African idea, is even more extensive because it includes everyone in the lineage as well as dependants and may go as far as people who work closely with the family. Hence, with regards to theseabove mentioned cultures, anyone living with you or anyone who your child constantly relates with, is considered to be part of the family and must therefore believe in the same values and morals.

A family is a prototype of society and society is as strong as the family implying that a nation is a collection offamilies. It therefore goes without saying that a disintegrated, frustrated and angry family will be reflected in the community and nation. The family is meant to secure society so any nation that builds a strong sense of family, has lower crime rates. According to Tulsa World newspaper, Governor Mary Fallin from the city of Oklahoma signed a bill to make seeking divorce more complicated, requiring married couples with children younger than 18 and who are seeking a divorce based on incompatibility to pay for and complete an educational program.The class covered the impact divorce has on the child’s well-being including reconciliation as an option; the effects of family violence; potential child behaviours and emotional states of the child. This is believed to have reduced divorce rates by 40%, which also reduced social vices.

Everything that is going wrong in the nations now was very rare in past decades. Increased violent crime and rape can be traced back to a problem in the family such as bitterness from a family that didn’t work. Young people are in prison today and majority of them are angry about a father who was never in their lives and they have taken their anger out on society and even on themselves. The

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 A FAMILY IS A PROTOTYPE OF SOCIETY AND SOCIETY IS AS STRONG AS THE FAMILY IMPLYING THAT A NATION IS A COLLECTION OFFAMILIES. ideal family is the key to a more stable society and it’s the only qualified unit for effective and total development of a child. When a child is born in an ideal family, where there is a sense of structure and belonging, they very rarely experience social problems. The policies passed by the government and programs initiated for families are meant to strengthen the institution of the family instead of making disintegration easy. Any nation that builds a strong family concept and priority will have less poverty, crime and depression.

There probably lies some truth in the reason why the family was created first before the society.

Since the nation is a collection of families, if there’s anger in the family it will surely show up in the nation. Below are some of the reasons why we need to focus on the family.

The firstpurpose of the family is to secure the society. No matter what we say about our country in terms of economic development and projects going on with investors coming in, there are folks going into these jobs angry and bitter about situations that are happening at home. This affects productivity at work as people are coming from homes with no sense of belonging and structure.

Focusing on the family will strengthen and provide Her Stor y Matters

a more suitable society with increased productivity.

Secondly, the role of the family is to teach children how to be civil with each other by providing opportunities to live with people who are different from them, allowing another person to have a turn and toaccommodate each other. We always hear on the news how criminals are becoming more and more uncivilised and lacking empathy as they go into homes to rob people and sometimes kill them afterwards. We are not meant to leave the government to discipline our children for us but the family institution is a place where discipline is taught and boundaries are clearly defined. Parents sometimes shirk their responsibilities by depending on the government and authorities to bring up their children.

Thirdly, the family is also important in the society because it gives children their identity, self-concept and self-worth.

Unfortunately, when children cannot find their identity from the family, they create another family outside of the home, in most cases gangs, in order to feel loved and accepted.

Last but not the least, the role of the family is to teach and transfer morals and values to our children knowing that as we hand over the baton to them, they will keep passing it on to thegenerations ahead of them and our voices will resound in the generations even after we are gone. Therefore it is not the role of the government or schools to teach good morals and values but our children should have already grasped the concept from home. In most cases, by the time the state comes in to teach morals, it is too late to change what has already been cemented in the children. What the children keep seeing in the family is very important because we teach values to our children unconsciously. We, as parents, cannot afford to have double standards as children become embitteredand confused.For example, to tell them to stop smoking when you are smoking yourself.To train children implies that the parent leads by example and the children follow what is being taught.

In a nutshell, the purpose of the family is to reproduce, secure, preserve, develop and provide for the maximisation of the functional potential of the individual so that one can function effectively and efficiently in life and society.

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ABOUT THE AUTHOR

AMMA FRIMPONG is parenting consultant and director of bridging families. She trains parents to be more confident in their parenting so that children will enjoy their childhood and maximize their potential.

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BREXIT

Priscilla Brexit! What was all the noise about and how did we get here?

On the 20th February 2016, Prime Minister David Cameron addressed the Nation after having returned from a difficult meeting in Brussel and announced that he will be going to parliament to propose that the British people under the referendum act decide their own future in Europe.

The conversation of whether or not Britain should remain in the EU had been boiling at Westminster for many years especially within the conservative party or the Euro sceptics if you like. On the day in question, the concerned expression on the Prime Ministers face clearly should have been one of equal concern to us all, however I am not sure that at that stage, most thought it will be anything but the usual political conversation that has gone on for years but often quieten down after a while.

This time around, the conversation was bigger than the conservative party.

In times past, the biggest opposition being the labour party, have always advocated more to remain within the EU, thus the conversation was never fuelled to the boiling point of a possible referendum. Yes it was a campaign 27 | 55

Nwikpo is

Priscilla Nwikpo is a broadcast journalist with Ben TV and the public face of Nigerian television in the UK

The conversation of whether or not Britain should remain in the EU had been boiling at Westminster FOR MANY YEARS ESPECIALLY WITHIN THE CONSERVATIVE PARTY OR THE EURO SCEPTICS IF YOU LIKE. Her Stor y Matters

Though the campaign was moving full steam within political circles, I think it’s fair to say that the public at large were lost as most did not seem to know what they were arguing about. pledge by the Prime minister but did it have to be triggered at the point it was triggered?

In recent years the British parliament has seen a rise in right wing politics, the up spring of political parties such as the BNP and more recently UKIP, these parties’ essential message is that, Britain must remain sovereign and often demanded that though the strength of Britain today is as a result of her exploits around the world and she is largely built by immigrants from around the world, these parties continued with what most understand to be a racist agenda. In the case of the BNP, they failed somewhat in their efforts. However the rise of UKIP with big personalities and sponsors appear to gain grounds where BNP failed. The charismatic leadership and the boisterous nature of Niger Farage the UKIP leader was a great enhancement for the party. Indeed it was so good that although the party where not able to win beyond a seat in the British parliament, they gained grounds much to the surprise of many and at the expenses of the Liberal democrats the 3rd largest political party at the European parliament.

It was this boost during the 2015 Election that really catapulted UK to the place where they could no longer be ignored.

They gained 12.6% of the vote, though it only resulted in one parliamentary seat but it was 3million voters who agreed with them, for the first time, there was 28 | 55

concern for the rise of the blatant right winged message in British politics.

With this new found popularity for the party, their leader Nigel Farage was empowered to continue his dream and message of ensuring that the UK was out of Europe. He welcomed the referendum announcement and immediately formed allies with the leave camp from the conservative party. With the announcement made on the basis that Britain did not get their demands from Brussels, the campaign machinery that had been planned and designed kicked into action mode, in an instant the two sides were at play, we have remains and the leavers camp, largely made up of white male discussing the reasons why Britain should either remain or leave the EU. Though the campaign was moving full steam within political circles, I think it’s fair to say that the public at large were lost as most did not seem to know what they were arguing about. Most were also unaware of the impact of the EU on their daily lives and this is the point where both sides of the argument lost the fight with the general public.

This ignorance meant that the leave campaign were able to play largely on the mind of the public

and used the opportunity to put out information that was later verified to be untrue. The remain campaign seem very confident that they will win and some will say that, their campaign could have been stronger. The decision was made earlier not to touch on areas such as immigration for the remain campaign. No doubt at the time of the decision it was a good choice, however, the immigration message was the main thrust of all of UKIP’s campaign and they dwelled on it to the point that even some members of the immigrant community were persuaded that it was a good campaign argument.

Unfortunately, even when it became clear that the campaign was mainly on the immigration issue, the main remain camp still held onto their decision not to discuss immigration no matter how much the general public discussed it. This no doubt contributed to the negative outcome suffered by the remainders.

The prime minister seemed confident that he will win, indeed he as much as told his European counter parts that he was sure of victory, this confidence undermined the power of the alliance between members of his own party and UKIP. Other school of thought suggest that the Prime ministers confidence

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was based on the fact that this call arose out of leadership tussle within his party.

Which we have seen before, perhaps because of his familiarity with the players, did not at any time believe that a leave vote was possible. He believed he would win and his enemies will be silenced forever.

June 23rd was set, the country was abuzz with the BREXIT conversation, it was on everyone’s lips albeit somewhat confusing for some but never the less it was discussed. The country turned out on the 23rd of June to cast their votes.

In the early hours of June 24th the results began to trickle in. The leavers had a lead from a very early point of the result being called. It seem like it was a joke but this trend continued even to the amazement and shock of the leave campaigners. By dawn, it was apparent that the result of the referendum was that the British people voted to leave the EU. No sooner was this news settling the unintended consequences of the vote began to manifest, first it was the fall on the stock market, 2billion wiped off stuck. Then it was perhaps the most difficult and challenging of them all, the possible unravelling of the UK as we know it. The Scottish and Northern Irish regions had both voted respectively to remain as they want to be part of the greater EU market and made it clear that if indeed Britain left, they will also leave the UK. The political fallout was one that Britian had never witnessed the resignation of the Prime Minister, the resignations of leave campaigners and the leadership wrangling within the party was unprecedented. What was even more interesting was the sudden awakening of the general public and understanding of what had just happened, indeed google reported a surge in search of what Brexit and being in the EU meant by the British 29 | 55

IN THE EARLY HOURS OF JUNE 24TH THE RESULTS BEGAN TO TRICKLE IN. THE LEAVERS HAD A LEAD FROM A VERY EARLY POINT OF THE RESULT BEING CALLED.

public.

The petitions and protest were in full swing.

The legal battles began in the court to stop the vote, sudden regrets or buyer remorse amongst prominent leave campaigners was the mood of the country, though some aspect was mentioned, no one appears to have considered the outcome could be this catastrophic or that this vote which started off as described by many as a dare within the conservative would end with such high end political drama or difficult decisions.

For weeks the country was caught up in the aftermath of Brexit and indeed the country is still caught up in the after math of Brexit.

Today, the conversation lingers and the new prime minister is talking tuff and who could blame her considering the task ahead, she cannot afford to appear weak on the issue, however her talk was just that talk, which could no longer continue because while Britain continued to wallow in self-pity of their action, 27 EU members are having to rethink and perhaps may have to reconstruct their path ahead. The talk of immigration has become clear that that is not a problem will be resolved with the referendum vote after all. The promise of more money to the NHS is also clear that this again will not happen because of the Brexit vote. The question here is did Britain really gain her Sovereignty or did she loose here sovereignty with Brexit vote.

One consideration will always rest with the main players and that is was it worth it? Britain will never be the same and indeed David Cameron’s political Career has ended prematurely. The matter is still in court and will parliament be allowed to activate their vote. Though the referendum is only advisory, it was an expensive advice to be sought and taken by the British people.

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Working overseas – Have you considered it?

It is the end of 2016 and in the UK, there has been a vote to leave the European Union.

The term Brexit was born and with Theresa May in the seat of Prime Minister, there are many people who are waiting to see what it will actually mean if article 50 can be triggered.

In the US, Donald trump has become President and following an election filled with racist, sexist and islamophobia, the original American (Indians), alongside many who have built and continue to prop up the US by doing the menial tasks which keep the country moving, there is anger and disbelief as they wait to see what plans the new president elect really has in store for those currently living in the US. In PC online, Nov 9th, it was reported that so many people enquired about Canadian immigration that the site was temporarily shut down .

Whilst some people thought about moving overseas, others seriously considered going to live and work overseas…for a while at least.

So how do you navigate the emotional and practical journey 30 | 55

of moving from one country to another where you don't have any family or friends and what are the key things that you need to know if you want to make that move. So the practical and emotional journey includes: What happens to your home?

• If you have a home with a mortgage, you have a few options.

You can pay your mortgage from your salary and leave your home empty, asking family or friends to check it on a weekly or monthly basis to ensure that all is well.

You can personally organise for someone to stay in your home on a paid or voluntary basis which will mean that your home is occupied and will deter thieves from breaking in. For repairs and maintenance, you can engage a family or friend as a named person for your tenant to contact.

• You can also rent your home out through an agency. Agencies offer various packages which range from simply finding and placing tenants in your home, to carrying out repairs up to a set amount and then contacting you for the cost of any repairs which are above this figure. With the packages that are on offer, each may come with legal responsibilities and you may incur a change to your mortgage payments. It is important to contact your mortgage provider to confirm the finite details.

• For those of you who live in rented accommodation, there may be an option to sublet your property on the proviso that you ‘are not making a profit’. Hence, if your rent costs 680 British pounds per month, you cannot rent the apartment for 950 British pounds.

As always, you will need to check the fine print of your agreement with the property owner.

Letting go On my first overseas contract, I realised how much the practical and the emotional were inextricably linked as I began packing, sorting and decluttering things I had lived with for all of my life. Our clothes, African artefacts, books….so many books, photo albums etc., all needed to be placed somewhere for they certainly could not come with us! I learnt that I had too much ‘stuff’ and this afforded me a window to clear out and to cleanse. I distinctly remember going through my photo album one day and reminiscing. Those clothes! That party! Those family members who I hadn’t seen for years! I had to get myself out of that trance state and pack them away quickly!

Going overseas allowed me to Her Stor y Matters

really let go of the old so that I could embrace the new. For ultimately, whilst living overseas, I had experiences where I have seen more beautiful African and Asian Art than I left behind.

I have experienced ‘live art’ in people’s hairstyles, clothes and homes. I have listened to languages, tones and cultural expressions and loved the lessons in life I have learnt from this. Instead of having books, I have had conversations with strangers and learnt about the things which make them special whilst sitting under trees, on beaches, in taxis and on road sides.

Family and friends

• The emotional journey is about ‘letting go’ and ‘moving forward’.

Family and friends who have never lived overseas may find your decision to ‘go away’ very hard.

Some will view this as you ‘leaving them’. Others may be resentful as it was something they always wanted to do. But never did.

They may question your decision as, having settled for what is on offer, they don’t understand why you can’t just do the same. Be prepared to lose some people as they just won’t know how to travel this journey with you. You will navigate these conversations in a different way with each person.

You may also find yourself telling bank clerks and shop assistants, who you have known for years, about your imminent work and life changes. Once this starts to happen, you have moved into acceptance and celebratory mode!

• There are people who work overseas with their families and there are some who go alone. I have had both each experiences and am extremely grateful. They both came with very different life lessons. I recall an elder lady who I have known for 35 years, crying when she knew I was eventually about to leave. That was hard.

• Once you decide to make that move and you are in the throes of packing and sorting, in the middle of it all you may just stop and ask yourself ‘what in heaven’s name

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am I doing (or words with similar sentiments)? You may question yourself. After all, this country is all I know!’ You can relax and know that everyone who has moved away from home, has had that moment! Sometimes there will be a few of those moments. This is normal. Do know that you are opening yourself, your life and all those who know you, to infinite possibilities for once you leave, you will never be the same again!

Also know that ultimately, it will be alright.

Every time I return home, I let go of more’ stuff’ and pass it on to people who need it.

The key things you need to know You want to have these areas clarified before you step onto the plane.

1. Accommodation Different companies and organisations have their own approach to this. Here are some questions you need to have answers to if they are not already outlined in your contract.

• Will you have to source your own accommodation?

• What type of accommodation is available to expatriates?

• Will the accommodation be paid for by the company?

• Is the tenancy agreement between the company and the landlord or between the landlord and yourself?

2. Transportation The range of options usually includes driving yourself to work, being driven to work or using local transportation.

Areas to consider are: • Some people may wish to purchase a car for the duration of their contract. Expats cannot purchase cars in all countries.

• The company may provide a driver with a vehicle which takes you to and from work. There may also be a company bus that shuttles

groups of people to and from work. Are these available during the evening or at the weekend?

• Local transportation may also be an option which includes trains, buses and taxis. What are the risks of using each?

3. Healthcare A good healthcare package is fundamental. There are things you will need to know. They include: • What services are available to expatriates and where are they located?

• Does your company have an out of hours contact person for new staff?

• Does your healthcare package cover your dental and general health?

• Does the package offer an evacuation element in case the care cannot be met in your host country? A colleague was once flown out as the country we were in could not meet her needs. It was only at this point that I saw the value of the evacuation aspect of this package.

4. Education In countries where there are large numbers of expatriate staff, there are ‘International Schools which offer the UK, US and international Baccalaureate curriculums. There are also local schools which offer a curriculum that may be delivered in a local language where a specific religious or cultural emphasis is placed. Some of the questions you may need to ask include: • What international schools are there and where are they located in relationship to my accommodation and office?

• Can my children attend the local schools?

• What can I expect to pay in school fees?

• When do the school holidays take place? Are there holiday schemes on offer?

• Do they use corporal punishment?

5. Terminating your Contract If you decide that the role and location are not for you, • What period of notice must I give

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the organisation?

• What period of notice must I give the school?

• What period of notice must I give the landlord?

• Will there be any financial penalties regarding the immigration process?

Finally Living and working overseas can be an incredibly rewarding experience. It can also be challenging as you move from what you know, to the unknown.

I have worked in Jamaica where I had family and friends who I knew. I found that working in Jamaica was very different to spending time there on holiday. When your PA says ‘Ah soon come’ and returns 4 hours later, you learn that to be effective, a different strategy may be needed here! I have worked in Malaysia where I knew no one but enjoyed the autonomy which the good public transportation system gave me, avoiding the taxi drivers who prey on ‘foreigners’ from every country. I cannot emphasize how different life can be with good public transportation. In Ghana, I had a driver and a vehicle which was the norm as the public transportation options are very limited. Each country has taught me so much and each experience has been invaluable.

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BIO: Mbeke is an Educationalist, author Coach, blogger and Trainer. She has extensive overseas work experience and offers a coaching package to those who wish to make that move.

She can be contacted at Globalchangeconsultants@gmail.com

and via skype.

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|“7 Keys for Harnessing your Creativity"

by Queen Chioma Nworgu

Harnessing your creativity is one of the most powerful things that you can do.

If you are a passionate individual who has wonderful gifts and talents but you are not exactly sure what to do with them? Or if you ever get stuck wondering what you can do to jazz up your life and take your brand to the next creative level? Then these seven steps below are worth exploring! The time for you to do amazing things is now!

Let’s dive in….

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1) USE YOUR GIFTS AND TALENTS TO THE FULL:

One of the ways to harness your creativity is to use the gifts and talents that you have been blessed with! What are the wonderful gifts and talents that you have within? Imagine all the lives that you could be transforming if you decide to use your talents with all of your heart. This is one of the things that has brought me success in my career, using my gift for Motivational Speaking and Singing has given me the opportunity to perform and speak at some of the largest conferences and events in different parts of the world such as Nigeria, Turkey and Bulgaria. I have also given a presentation at the House of Parliament. Wonderful things will happen to you when you do what you are good at.

2) BE ORIGINAL:

There is no one like you, and there will never be a person that has your exact features, qualities and talents. God has made you unique and you are VERY special. You have so much to offer your country, your community, the world, your family, your fans and followers. Never be a copycat of people that you admire, it’s good to learn from your role models but don’t try and be something that you are not. Embrace your unique qualities and learn to value and love yourself. Kate Northrup the author of the book “Money a love story” says that one of the things that we should do every day to truly understand your value is to write down three things that you either value about yourself or three things that you did to add value to people.

3) CREATE PRODUCTS AND SERVICES THAT PEOPLE WILL FALL IN LOVE WITH:

What do successful people like Richard Branson, Joyce Meyer, Joel Osteen, Beyonce or even Kylie Jenner all have in common? It’s the fact that they have all launched something to their audiences.

They have products and services that sell in the thousands and even millions. Kylie Jenner has her Lip Kit that she sales diligently. Joyce Meyer sells her books, CD’s and tapes. Tony Robbins sells tickets to his live motivational speaking events.

This can happen to you too, whether you sell at a small scale or on a huge scale it doesn’t matter 34 | 55

but just know that someone wants to buy what you have. You can create a hit song, sell out your Coaching packages, create your own makeup line or your own clothing line. You can do it! Create something AMAZING and get it out there.

4) TRAVEL TO NEW PLACES:

Travelling can be TRULY life changing because you get to explore different cultures and see life in a different way. I encourage you to make travelling a priority as it will truly give you inspiration to become more creative with all you do and it will also help you to understand yourself and others more. Life is beautiful and there are so many beautiful places, cities and stages that you ought to see. Don’t limit yourself to staying in your city. Travelling will also help you to be more interesting to your target market, fans, followers and your family. I have travelled to over 43 cities and states and I can truly say that it has been amazing to go global. If you want more opportunities be willing to travel more.

5) GO FOR PHOTO SHOOTS:

One of the ways to really up-level and go big is to go for beautiful photo shoots! This can really elevate your brand and spark the creativity that is deep within you. I have found that every time I go for a new photo shoot it gives me a new found appreciation for myself, my talents, my gifts, it makes my fans see me in a new light and it helps me to truly stand out in the online world.

Professional photos are a must. I recommend that you go for a photo shoot every 3-6 months if possible. You can hire photographers, get family or friends to take you professional pictures (if you or they have a professional camera), you can book a shoot at your local photo studio and get some professional images done their or you can work with a College or University student that is doing a Photography course (they usually always need models for their portfolios). Photo shoots can really give you the inspiration that you are looking for to become the most creative version of you. Of course we all love our selfies but even Kim Kardashian knows that power of working with professional photographers. It’s all about lights, camera and action. Along with thinking outside the box.

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6) TRUST YOUR GUT: Are you in a dead end job that you hate or in a relationship that’s going nowhere? If you are stuck, fed up or frustrated with how things are in your life. This alone could be a sign that it’s time for a change. Perhaps it’s time for you to leave that job and dive into the career of your dreams. Maybe you could decide to take on some new hobbies alongside your job i.e. Going to the gym, going to events and swimming. If you have become bored of your marriage why not think of some creative ways to spice things up. Perhaps you and your husband (or wife) could book a fabulous holiday to the Maldives for your upcoming anniversary or commit to having a beautiful date night every Thursdays at fabulous restaurants.

Seek God for wisdom, but also be willing to take plenty of action because “Faith without works is dead” (James 2:14-26).

7) FOLLOW YOUR DREAMS: We all have dreams and it’s so important that we follow them. These dreams are a gift from God that can truly open doors for you, you have what it takes to inspire and help people tremendously. Kris Jenner said in her autobiography “Never give up on your dreams, even if life gets in the way”.

Some people are afraid to dream because they have been disappointed, or because they have faced challenges. I must admit that I am quite the opposite. I hold onto my dreams with everything in me as it has paved the way for me in so many ways.

I dreamed of being a singer and so far I have performed at over 50 events in the UK and abroad which includes performing in front of thousands In Nigeria as a solo artist and singing at the Royal Albert Hall with Kensington Temple Youth Choir. I dreamed of being on TV and today I can say that I have been on TV over 150 times on various TV channels such as MTV, ITV, ITV 2, Ben TV, Dutch TV and the list goes on. I also wanted to be a Beauty Queen and I ended up becoming a MultipleAward winning Beauty Queen along with becoming a Beauty Pageant Director. So be ambitious, dream big and have faith that good things will happen to you.

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QUEEN CHIOMA NWORGU

MA, BA (HONS) IS A INTERNATIONAL MOTIVATIONAL SPEAKER, SUCCESS COACH, PROFESSIONAL SINGER, TV PRESENTER AND A FORMER MULTIPLE AWARD WINNING BEAUTY QUEEN

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Skin Care

MY NAME IS YOKO AND I AM FROM NARA, THE ORIGINAL CAPITAL OF JAPAN. I am the director of KOTOHA Cosmetics London. KOTOHA offers award winning high quality skin and haircare products of which the core ingredients are Far Eastern herbs.

Before I get into sharing skincare tips I would like to share with you a bit about my own journey.

Ever since I was a teenager, I wanted to gain better understanding of the various

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ingredients that go into cosmetics and explore beauty methods. I suffered from severe acne until I was about 30 and I always had issues with my skin. I tried many things, but my skin did not show any signs of improvement.

I worked for a pharmaceutical company after my first degree in Japan. This experience increased my interest in learning about cosmetic ingredients. Despite gaining better understanding, I found the pressure of the job caused my skin to develop ‘stress related’ acne.

Although my condition became severe I was lucky I did not scar. am grateful to my mother who passed in 2006 who always said ‘never squeeze my spots… if you do, you will regret it…!’ She too had suffered from acne when she was younger.

I left the pharmaceutical company and came to England to pursue my dream of obtaining a Master’s Degree in Fine Art and since then I have become a resident in the UK. After obtaining my Master’s, I moved into the airline industry.

During this time I suffered from dry and sensitive skin any cream I put on my skin made it itchy, so I feared applying anything on my skin so I would find myself constantly checking the ingredients used in these products. Although my career with the airline company was attractive and had many benefits, I felt it was important to specialize in something I cared about. As a result I went to become a beauty therapist.

This gave me the opportunity I needed to learn about different skin types and develop my interests in cosmetics and Far Eastern herbal knowledge, as a result I started to mix natural oils and infusions for my skin.

I then discovered a course entitled ‘making cosmetics’. From this point onwards, nobody could stop me! I made my own skin and hair care products and miraculously, my skin started improving within 3 months. My friends and family noticed it, this became the starting point of my company.

I would like to focus on the basics of skin care namely: areas: Why is everyday care so important?

How to moisturize your skin properly



LETS FOCUS ON THE BASIS OF SKIN CARE

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Why is everyday care so important?

Everyday care is about moisturizing! It is very important to keep your skin moist constantly. When your skin is dry, your skin feels hard, which results in a reduction of elasticity of your epidermis.

The Dermis has collagen layers, and it contains hyaluronic acid, which keeps your skin plump. Dried epidermis gradually damages dermis, which contains collagen.

This leads to wrinkly and sagging skin which happens gradually, so it is hard to notice on a day to day basis. This is why it is important to know what is happening under your skin and take care of it!

Dry skin can cause acne! When your skin feels dry, the skin tries to generate oil. Some people who find their pores easily clog could have acne. (I had this condition previously). It is a very tricky condition as many people find their skin very greasy while the inside of the skin extremely dry. He key is to keep your skin moisturized all the time to keep your skin healthy, regardless of the condition your skin may be in now.

How can you moisturise your skin properly?

Some people just simply put cream on- which is ok, but your skin would be happier if you used a water based moisturizer before oil based ones.

When you think about baby’s skin- you know how plump it is! Their skin contains so much water, Obviously, we cannot get that skin back, but we can improve our skin significantly by adding a water based moisturizer to our skin care routine. Hyaluronic acid in your skin dermis loves water. When you use a water based moisturizer, it will absorb water and your skin will instantly plump up. However, it has to be moisturizer- not just water. Moisturizers contain a humectant; they are formulated to stay in your skin. Simple water only evaporates!

After moisturizing you will then need to seal your water-based moisturizer with an oil based moisturizer such as cream or facial oil. A natural oil based cream would be ideal as they are all highly nutritious and have many benefits for the skin.

Skin care with both water and oil based moisturiser will leave your skin properly moist!

I recommend you take care of your skin today if you currently don’t. I am sure you will be pleased withthe results in a year, 3, 5 even 10 years down the line!

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Harnessing the power of creativity to thrive in a male dominated environment Creativity is key for women empowerment and growth when they work in male dominated industries.

Women need to break the mold and be bold enough to act beyond existing predefined parameters and traditions. It is not about thinking “outside of the box� but about understanding there is no box at all.

Harnessing the power of innovation and creativity will not only allow women to shrive and transform their working environment but also make them grow to reach their full potential and fill the leadership positions in those sectors where males outnumber them.

Several studies demonstrated that more and more STEM (Science Technology Engineering and

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CREATIVITY IS AT THE FOUNDATION OF INNOVATION. Mathematics) companies are looking for skill sets in their new employees that are much more creativityrelated. STEM Companies want workers who can brainstorm, problem-solve, collaborate creatively and contribute new ideas. It is well known that these are skills women exhibit naturally and they should definitely not shy to capitalize on them when they work in male dominated industries.

Women are perfectly able to marry the technical with the creative and it gives them a golden advantage to be competitive to propel them ahead of their male colleagues. Creativity will be

the game changer for women working in male dominated industries if they want to succeed and progress to leadership positions in male dominated fields.

Creativity is at the foundation of innovation. Therefore, women must not lose sight of the need to foster creativity if they want to be successful in male dominated sectors.

They must simply stop focusing on the glass ceiling because focusing on the glass ceiling will not bring them anywhere. Creativity is vital

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Tapping into women creative leadership can only drive improvement and enables diversity and inclusiveness in STEM fields. for economic growth and sustainable development.

It is thus imperative that women harness the power of creativity if they want to stay competitive.

Tapping into women creative leadership can only drive improvement and enables diversity and inclusiveness in STEM fields. This is the best way to respond to the needs to empower women, break the existing glass ceiling and bring sustainable growth in STEM sectors. It is thus fair to say that an increase in creativity can only spark further innovation in STEM fields and beyond.

Creativity and innovation have always been recognized as a sure path to success irrespective of the industry.

Creative problem solving can give women the competitive edge to achieve growth and sustainability in their workplace. Women should not underestimate the power of their creativity and feminine uniqueness when they work in male dominated industries. I encourage them to celebrate their womanhood, to be creative,

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to maintain perspective and most importantly to forget their limitations when faced with difficulties and challenges. They must embrace any creativity they have. They must incorporate creativity into their professional life at all level and cultivate being creative because successful leaders are creative and always bring something special to the table. This is corroborated by many case studies showing that the more people are creative, the more successful they become.

Together with knowledge, creativity is the new currency for a successful and fulfilling career in STEM fields as the accelerated impact of technology on the natural forces of market competition and the world constant disruption are exercising a radical and transformative impact on global business and economic growth sustainability.

Women will stand the best chance of accessing leadership positions in STEM and reinvent themselves to keep up with the “new normal� if they adapt to the ongoing disruption and if they are creative and innovative.

I therefore encourage women working in male dominated sectors to redefine their benchmark, to maintain an entrepreneurial mindset, to be creative and focus on developing themselves

by acquiring the right knowledge and developing the right skills. This is key for them to keep up with the world disruption instead of comparing themselves to male counterpart and seeing the glass ceiling as unbreakable. Women should let go of the limits they put on themselves. They should stop thinking they are not advancing professionally because of their gender and start using their innate abilities to their advantage.

They must use their talents where they are most needed and promote the value of their feminine skills sets as much as they can.

We are entering a new era where advancing in a male dominated workplace is now more about being persistently creative and innovative by maintaining an entrepreneurial mindset less than about gender. Women must offer their input and ideas on a regular basis, rise above self-sabotage and focus on being competitively creative and innovative to position themselves to stand the chance to access the top jobs in male dominated industries.

Women are encouraged to celebrate and embrace their difference. They should commit to travel the trail of creativity as they navigate through their professional

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path in male dominated industries.

They have the power and resources within them to succeed at achieving exactly what they want if they harness creativity to be women of standard, intelligence and substance. If women are not creative, they will not grow.

Personnel growth is key for their success. It is less gender bias. Growth can be experienced by anybody irrespective of gender and in whatever environment and workplace the person operates.

Women working in male dominated environment must understand that change will not come if they are not creative and innovative. Women are the change those male dominated industries seek in this new era where knowledge and creativity are the new currency. They must be intentional in their growth and focus on the process

and strategies associated and not think the current glass ceiling is unbreakable.

Women must not only stand out and capitalize on their creativity to be able to cut through the clutter and get noticed but also rise above the noise and perceived limitations wherever they are or happen to be.

Creativity is one of the most important leadership skills of the future. The demand for creativity and creative thinking is increasing and will fuel economies in the future. The role of women in creating, adapting and diffusing innovation is a key enabler for women empowerment and for the adoption of a more harmonious approach to gender. Harnessing the power of creativity is the key for women to thrive in a male dominated environment.

MIREILLE TOULEKIMA is the founder and managing partner of the independent oil and gas consulting company MT Energy Resources based in Perth (Australia). A petroleum engineer by background, Mireille received her Bachelor of Sciences from ISERPA (Institut Superieur de Recherche en Production Automatisee) in France before having an accomplished international career of more than 20 years in upstream oil and gas in a range of management and technical assignments internationally

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Your Little Book of Recipes

By Andreea

Prepared with much love to bring a splash of joy to your day!

We have to always remember that cooking is a sacred and healing act. As a cook, you participate in the nourishment and vitality of yourself and all those around you. It is worth paying attention to this creative function. You may want to ground your intentions by lighting a candle and setting up a clean and peaceful environment for you to work in. The more awareness you bring to this process the more genuinely healing results you will have.

The secret ingredients we should never forget to our food is Love and Pleasure. The never have to miss. A pleasurable experience of a meal enhances nutrient absorption. A nonpleasurable experience decreases it. Pleasure catalyzes the relaxation response, promoting parasympathetic dominance and full digestive force. Excess cortisol production from stress or anxiety desensitizes us to pleasure. This causes us to eat more food during times of stress in order to register the foods pleasurable effects. We are genetically programmed to desire and enjoy the sweet taste and to desire and enjoy fat. Eating quality versions of these ensures a healthy metabolism. The way we experience pleasure with food is a mirror of haw we experience pleasure in life.

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Morning Juices Why drink juice in the morning?

When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes as they go straight into your system without having to be broken down.

Drinking your juice first thing in the morning can give you a mega natural energy boost without resorting to stimulants like coffee. Since the juice is already in an easily digestible form, it can help revitalize your energy levels within as little as 20 minutes… and this is only the beginning of its benefits. Definitely worth rocking out the blender. Go on, you’re so worth it!

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Gorgeously Creamy Green Detox Juice • • • • • • •

2 handfuls organic spinach 1 cup water ½ avocado 1 medium banana 1 tablespoon tahini 2 dates, pitted 1 tablespoon fresh ginger root, chopped (adjust to your taste) • Juice of 1 lemon • Simply blend it all up in a high speed blender! You can add ice to make more refreshing.

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HEALTHY BREAKFAST TO KICKSTART YOUR DAY

Soups and Mains Inspiration Sweet Potato & Coconut Soup

Sweet potatoes are a power food and an amazing source of (wait for it) Vitamin A, Vitamin C, manganese, copper, pantothenic acid, vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. PHEW! And they are delicious too.

Ingredients • • • • • • •

1 kg sweet potatoes – peeled , cut into cubes 250 g 2 medium white onions cut into chunks 12 lime leaf 200g fresh ginger peeled 500ml coconut milk 500ml vegetables stock Serves 8-10

What to do • Bundle everything except the lime leafs into a big old soup pot.

• Boil it up for about 30-minutes and until the potatoes soften • Add in the lime leaves and boil for another five minutes to add all the delicious flavour • Blend up the soup until its all creamy. Easy peasy!

Finishing Touches – a Coconut IceCube

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For extra glamour and flavour freeze coconut milk in an ice cube tray and pop in to the soup before serving. Looks great and tastes delicious as it melts into the creamy soup of joy.

Quinoa Porridge Naturally low if fat, high in fiber, and one of the only plant-based foods to contain all 9 essential amino acids, it's easy to see why quinoa features frequently within our Soulshine menu! You can buy white, red and black varieties of quinoa - all of which are wholegrain and chock-a-block with antiinflammatory & anti-viral flavonoids - but we prefer the more readily available white quinoa for this porridge as it has a softer texture.

Ingredients

• Quinoa • Your choice of milk - rice, coconut or almond are all great choices, as well as organic dairy or soy if you wish (you can also use half-milk/halfwater) • Some yummy toppings!

What to do

• Rinse your quinoa, and add along with the milk to a saucepan - a good serving to start with would be about half a small mug of quinoa and just over a full mug of milk per person. Place over a medium heat, stirring regularly with a wooden spoon for about 15-20 minutes until the quinoa starts to break down from the individual grains into more of a mushy texture.

Everybody likes their porridge different, so you may want to add more milk as you go along if you prefer a looser consistency.

• At this point, you can take it off the heat and add a myriad of delicious delights such as seeds, compotes, nuts, grated apple, honey, dried fruit... the list is endless! You could also stir in some soul-soothing cinnamon, or warming ginger through the quinoa before serving to add extra flavour and nutrients, or even some fresh or frozen berries for a fruity twist.

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Vegan Beetroot Risotto A grounding and earthy meal perfect for soothing the tummy and our Root Chakra! Beetroot is of exceptional nutritional value - especially the greens, which are rich in calcium, iron and vitamins A and C. They are an excellent source of folic acid and an amazing source of fibre, manganese and potassium.

Deliciously healthy!

Ingredients • 4 cups low-sodium vegetable broth • 3 medium red or golden beetroots (about 1 pound) • 2 tablespoons olive oil • 1 medium chopped

onion,

finely

• 200 g green garden peas • 3 ½ teaspoons salt • 1 ¼ teaspoons freshly ground black pepper, divided • 1 ½ cups brown arborio or carnaroli red rice • 300ml white wine vinegar or Champagne vinegar • 4 tablespoons coarsely chopped and divided parsley • 200g grounded almonds mixed with 100g nutritional yeast to use for garnish as a parmesan replacement.

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What to do

• Bring the broth and 5 cups of water to boil in a large pot over high heat. Reduce the heat to low and allow the broth to gently simmer.

• Peel the beetroot and then coarsely shred using a food processor fitted with a shredder. Don’t have one of those?

• Never fear, you can also use the large holes of a box grater.

• Heat olive oil in a large wide pot or a sauté pan over a medium-high heat. Add and sauté the onions until softened and translucent, (this should take about 5 minutes). Add the beetroots to the pan along with 1 tsp. salt, and ½ tsp. pepper and sauté for about ten minutes until tender.

• Now add the rice and cook for about 2 minutes, stirring constantly.

After two minutes, add 1 ½ cups of broth, 3 teaspoon of vinegar, and 1 teaspoon of salt. Reduce the heat to medium and simmer, stirring constantly, until the liquid evaporates. Continue in this way, adding ¾ cup of broth at a time as the rice slowly absorbs the liquid. Don’t forget to keep stirring continually and simmering until the rice becomes soft and tender.

• After about 20 min season with 1 teaspoon of salt and ½ teaspoon of pepper.

• Just a couple of minutes before the rice is al dente and ready to go, add in the peas, 2 tablespoons of parsley, the remaining 1 teaspoon of vinegar, ½ teaspoon of salt and ¼ teaspoon of pepper.

• Divide among 4 plates or bowls, then top with your vegetarian cheese powder – made from grounded almond, nutritional yeast and 2 tablespoons of parsley. Enjoy!

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Banana & Cacao Lollipops

Always a hit with Soulshine guests, these sweet treats are super quick, easy and nutritious... and we always wish we’d made more! Cacao is the raw bean which we use to make cocoa and chocolate, and in this raw form it’s one of the most antioxidant-rich foods on the planet, helping us to fight the constant free-radical damage our bodies experience due to daily life, pollution and stress. However, it is bitter, so an added sweetener is necessary here.

Ingredients

• • • • • • • • •

Bananas Lollysticks Baking parchment paper 1/2 cup Cacao powder 1/2 cup Coconut Oil (at room temperature so it's in liquid form) 1 tablespoon Maple Syrup, agave or your preferred sweetener 1 teaspoon Vanilla paste (not the old-fashioned extract!)

Sea salt Optional: your choice of nuts/seeds, processed into a crumbly texture in a food processor (if you don't have a food processor, you could also pop them into a food bag and get handy with a rolling pin, or simply purchase them already ground).

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What to do

• Cut the banana into 1-2 inch rounds, pop a lolly-stick into the middle and freeze for at least 3-4 hours. TOP TIP: Placing them on a sheet of parchment paper will stop them freezing to your plate or tray.

• In the meantime, make the chocolately goodness! Combine the cacao powder and coconut oil in a saucepan over a low heat and whisk until well combined, before stirring in your choice of sweetener, vanilla paste and a small pinch of sea salt. The mixture should coat the back of a spoon, so if it's looking a bit too transparent and runny, add another heaped tablespoon of cacao and that will sort it! Remove from the heat and leave to cool at room temperature - the mixture will thicken further when it's cooled.

• Prepare a plate by lining it with some more parchment paper and remove the bananas from the freezer. Take the banana's one by one, and holding by the stick, dip them into the chocolate sauce - because the bananas are frozen and coconut oil in the chocolate mixture has a low melting point, the chocolate won't take long to set and so you can pop it straight onto your new piece of parchment paper.

• If you want a nice nutty coating, make sure you have a dish ready before you start dipping, with your choice of blitzed nut crumble in! Then simply dip the banana in the chocolate mix and roll in the nuts straight away before placing on the parchment. If you can resist eating them straight away, put them back in the freezer as they will defrost and go gooey very quickly. Enjoy!

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Chocolate Coconut Energy Balls

Another perfect afternoon snack and fantastic energy pick me up – especially after a delicious Yoga practice or a workout. Mmmmm…

Ingredients • Dates • Unsweetened desiccated Coconut • Coconut Oil • Cacao Powder • Pinch of salt • Splash of water

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What to do

• Add chopped dates, some unsweetened coconut, coconut oil, cacao powder, a pinch of salt, and just a little bit of water to make it all come together. Turn your food processor on until it is well-mixed and holds together when you press it.

• Using a tablespoon measure, roll the mixture into ball shapes and roll in some more unsweetened desiccated coconut • Place each ball on a parchment covered sheet and refrigerate until more solidified (because coconut oil melts at room temperature, you’ll need to keep them cool so they don’t disintegrate!).

• After about thirty minutes, you can transfer the energy balls to a container or plastic bag to keep stored in the fridge. Then it’s time to simply enjoy! They taste extra amazing with a delicious cuppa!

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Vegan Sweet Potatoes Brownie

• 1kg mashed sweet potato (peeled and boiled but not to much, until they are just about soft, make sure they are drained properly until no liquid) • 200g smooth nut butter of choice (I used cashew butter and almond butter) or same amount grounded, works the same • 10 Table Spoons organic pure maple syrup • 200g cocoa powder (I prefer to use dark cocoa powder) • 100g pitted dates (previously soaked to soften) • Handful of chocolate chips (optional) 200g to garnish

Ingredients • Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.

• In a small microwave-safe bowl or stovetop, melt your nut butter with your pure maple syrup. In a large mixing bowl, add the mashed sweet potato, nut butter, maple syrup and cocoa powder, the dates mashed as well, half of the chocolate chips and mix very well through.

• Pour the mixture into the greased pan and bake for around 30-45 minutes or until cooked through. To be sure you can check after half an hour, if ready take the tray out of the oven if not leave another 15-20 minutes until done.

• Remove from the oven and allow to cool completely before slicing into pieces.

• The whole tray should give you approximately 10 portions of 120g each.

What to do 47 | 55

These healthy five ingredient flourless sweet potato brownies are dense, fudgy and super moist, you literally can taste the texture by just looking at it. You also only need few ingredients! The best part is that no butter, oil, flour or sugar was needed to provide the amazing taste and texture.

The mashed sweet potato and proportions of other ingredients are to thank for it! Not only are these sweet potato brownies flour free, they also are completely vegan, gluten-free, eggfree, paleo and refined sugar-free! As always, these brownies are even more delicious once cooled completely and refrigerated. Those who enjoy brownies this way already know that!

I didn’t want my brownies to be TOO dark but also not TOO light so I used dark chocolate chips to get just the perfect brownie color. These lent themselves to the perfect color and perfect contrast of rich, cocoa taste.

Healthy 5 Ingredients Flourless Sweet Potato Brownies Just four healthy ingredients are needed to whip up these rich, fudgy and extremely moist chocolate brownies! Using sweet potatoes as a base, these flourless chocolate brownies are naturally paleo, vegan, gluten-free and completely refined sugar-free! A quick and easy snack recipe to satisfy the sweet tooth instantly!

Notes These brownies are best kept in the refrigerator and best eaten when cooled completely.

They are freezer friendly too.

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No matter what you eat, what kind of nutritional philosophy you adhere to, or what foods you think are the right ones for everyone to eat - if your approach doesn’t include Vitamin L - Love - then consider it deficient.

Recipes by Andreea Mocanu I so hope that you enjoy creating these healthy recipes shared with so much love. Watch out for more delicious treats coming your way soon.

Big love, Andreea is originally from Romania and is 30 years old. she is a chef, personal trainer and eating psychology coach.

Deliciously Healthy Treats

Some deliciously healthy treats, just perfect for that afternoon lull when there is nothing more you crave then a nice cup of tea and something delicious to nibble on‌ 48 | 55

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USING YOUR CREATIVITY

Business and Increase Sales

Basic and boring. Two things no business wants to be. You’re competing for the market share in a global economy and mediocrity will not cut it when trying to stand out in a sea of successfuls.

You need to be different. You need to be bold. You need to captivate the attention of your ideal demographic.

Every business needs to be asking this question: What will make my people stop scrolling?

Enter, what I call “Mixed Methods Marketing.”

As a doctoral student, I am constantly researching, while trying to complete my dissertation on female entrepreneurs. Typically, the research done in the academic world is quantitative, meaning, it’s all about the stats. It’s primarily numbers driven.

Business is no different. It’s not 49 | 55

uncommon for entrepreneurs to focus on numbers. The goal is to stay in the black with high profit margins. I get it. You are in this to be profitable after all, am I right? And, just like I tell my clients, numbers do not lie. Part of the reason why I love research is because I am a strategist at heart. I need to see the bottom line. I love conversion rates. I like knowing how many people I need to speak to, how large does my list need to grow and how much I need to spend to

TO BUILD YOUR

VIEW YOUR CREATIVITY AS YOUR STRONGEST COMPETITIVE ADVANTAGE.

hit a $50,000 dollar month.

But I also know that this is not enough.

Enter creativity! Sure, you might have heard that content is king, but creativity is most certainly the queen. They are symbiotic. They operate in tandem. It’s a special marriage, and at the end of the day she runs the show, so respect the creative! In online marketing, it can’t be all about the numbers. You have to infuse Her Stor y Matters

“Cultivate creativity until it becomes a habit.

the creative piece and this is the qualitative variable that changes the game. Creativity is the heart of the matter, it’s how you dig deep and connect with your people in a way that matters most to them.

This is more than having an online presence.

This is about having an online platform, being a standout leader, an expert in your niche, and creating massive impact. If you want all of that, then you have to remember that creativity counts! So, let’s explore three ways you can use creativity to grow our businesses and get more clients, shall we?

View your creativity as your strongest competitive advantage.

Why? Two people are never alike, and neither are two businesses.

Your creative element is always YOUR own. No one can say it quite like you. No one can deliver quite like you. Heck, your physical appearance is all yours! Regard this as a blessing and be yourself!

This is what will draw your tribe in. Make it work for you.

Cultivate creativity until it becomes a habit. A lot of people wouldn’t really consider themselves as creative. I don’t believe that to be true. Everyone has the capacity to be creative, it’s just that folks don’t often flex their creative muscles. Just like any muscle in the body, the mind’s creativity needs exercise. Take time to nurture your creativity. Make it an essential part of your week. Learn what gets your there. Regularly schedule time to create. Granted sometimes you will create crap. That’s OK! Create without fear of judgement. Then, lather, rinse and repeat as necessary.

Curate content on a consistent basis and in context. People need to see you engaging every day. But engagement does not happen by posting and ghosting. Mass producing content will not increase sales if you aren’t steadily interacting with the people who are seeing the content. Take some time to answer those emails. Reply back to those tweets. Engage with the IG comments on your stuff.

Give a shout out to those who are joining your live streams. People love to feel special and this creates context for your audience. Now you are more than a stranger on the other side of social media.

Now, you are a friend! They like that!

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Looking at those three gives me a reason to love video most! Do any Google search on online marketing and you will see that it’s been proven time and again, by multiple different agencies, that video converts better than any other medium. The reason is the mixed methods marketing approach.

If you have been making videos, then props to you!

You have been doing this all along without even knowing it. With video one can easily look at numbers and take measurements quantitatively, right? How many people watched the video? How many people shared the video? How

Everyone has the capacity to be creative long did people stay on the video? Those numbers tell the truth 100% of the time - it’s all quantitative. But the game changer for conversion lies in the qualitative aspect of creativity. How did the person use this video to grab their audience’s attention! What about what they said appealed to the masses? Were they able to tackle the pain points and answer the questions? That’s all in the creative. It is in the script, in the tone of voice, and even in the set design! And that is generally what appeals to the viewer. Now, take this insight and translate it on every social media platform, and just watch what happens!

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“PEOPLE NEED TO SEE YOU ENGAGING EVERY DAY. BUT ENGAGEMENT DOES NOT HAPPEN

BY POSTING AND GHOSTING.” The takeaway here is that in order to get people to stop scrolling and swiping, online marketing strategy needs to combine what you know about numbers (the quantitative aspects) with the feely, feely stuff (the qualitative aspects). It’s the best of both worlds when you are creating strategy in the 21st century. Be BOLD. Be DIFFERENT. BE CREATIVE. Make your online content a

meaningful extension of your brand with your personal signature of creativity, and don’t be afraid to take some risks here and there. Be yourself, and let your personality shine through, not only in your content, but in every aspect of the visual.

And know this: no creativity, no conversion. It’s as simple as that.

TRACY TIMBERLAKE is an award winning YouTube Vlogger & Video & Visibility Strategist. She helps women become A-List Entrepreneurs and position themselves as leaders and experts in their industry. As a result of her YouTube success she has had the privilege of working with brands like L’Oreal, Marc Jacobs, and currently, Cosmopolitan Magazine. featured in The Huffington Post etc . She is currently pursuing a Doctorate in Organizational Leadership and working on her dissertation (topic: Women Entrepreneurs of course!).

www.tracytimberlakeonline.com www.youtube.com/user/DazzleDiaries @tracytimberlake @tracytimberlake

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WOMEN IN LEADERSHIP CONFERENCE HIGHLIGHTS

women in leadership gathered to unite and to inspire with stories of - Journey to succeed.

Women in Leadership was facilitated by Her Story Matters an organisation that gives women a platform to tell their stories and empowers them to lead with confidence, this was first of its kind and featured international speakers such as Sherry Ann Dixon, Dr. Neslyn Watson DrueĂŠ , Jan Floyd-Douglass , Muzvare Betty Makoni and Jenny Garrett This event was held at the prestigious Marriott Hotel In London's Business capital Canary Wharf in November 26th, 2016.

Women in Leadership was a great success and the leaders inspired the attendees to lead with confidence, pursue their dreams despite pressure or adversity.

Look out for more Her Story Matters events in 2017.

Muzvare - Princess Betty Makoni Founder Girl Child Network

Sherry Ann Dixon International MultiAward Winning Motivational Speaker

Jan Floyd-Douglass FInstLM

Jenny Garrett Executive coach and Trainer and Author

Haseena Bheekhun Motivational Speaker Ambassador Her Story Matters

Dr. Neslyn Watson DruĂŠe , CBE

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Alistair Soyode Founder BEN TV

Her Story Matters team

Harriet Khataba Founder Her Story Matters

Tanya Malama Fooks Marketing strategist and Project management

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This amazing event was sponsored by

If you would your story featured on Her Story Matters please e-mail us on

ď … publication@herstorymatters.com If you would like to advertise your business please e-mail us on

ď … sales@herstorymatters.com

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