Natural Magazine Spring 2013

NATURA THE HEALTHY HAIR & LIFESTYLE MAGAZINE

MARCH 2013

magazine

TM

“ON THE COUCH” WITH

CURLY NIKKI

PROS & CONS of the

KERATIN TREATMENT

THE SCANDAL BEHIND

SCANDAL

SHONDA RHIMES MORE

BEAUTIFUL NATURAL

HAIR STYLE IDEAS

NATURA | ON THE COVER

NATURA

ONATHE COVER

pproximately ten years ago, Nikki Walton was a Missouri-based college student, balancing her studies and her social life like so many others, discovering deep-rooted things in her subconscious that had always existed but remained undetected. While away at school, Walton enlisted her boyfriend to transport her to and from her trusted hairstylist in St. Louis. This monthly trek entailed a three hour ride down the interstate- all to have her hair washed and “pressed” under scorching heat, ultimately achieving bone straight tresses that lasted a week. “After a year or two of that, my then-boyfriend, now husband, pulled me to the side and said, ‘You’re a Psych major, you should see that this isn’t healthy. Your hair is beautiful no matter how it is, and you should be comfortable with it kinky, curly, or straight,’” Walton recalls, “It was at that time that I had to agree with him.” Today, Nikki is a successful psychotherapist and one of the most credible online sources in regards to natural hair care, maintenance, and decoding psychological ties between black women and their hair.

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Check out the Curly Nikki interview on page 36

cover photo credit: Topshelf Junior

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GET CAUGHT UP IN THE SCANDAL THURSDAYS 10|9c

NATURA | A WORD

A

WORD from the EDITOR

Hello everyone and welcome to the third issue of Natura Magazine.

It’s a new year, and I don’t know about you, but I’m ready to take 2013 by storm. My team and I have been working tirelessly to create a new and improved Natura that represents the modern day natural haired woman. Natura stands as a platform for women to express themselves, and be confident about their natural hair, skin, and beauty.

In this issue we have amazing stories, photos, and tips that are a representation of the beauty of the natural hair movement.

I’m so excited for you guys to view it, and I know that you will love it as much as I do. I have a passion for natural hair, and I believe that every woman is beautiful in her natural skin. I want to thank you for your continuous support, and I hope you enjoy.

Xoxo 6

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Malia

NATURA naturamagazineusa.com

NATURA | IN THIS ISSUE

NATURA IN THIS ISSUE

NATURAL BEAUTY 18 NATURAL TALES 20 WHAT IS THE BIG NATURAL

PROJECT? 36 CURLY NIKKI INTERVIEW 40 NATURALISTS 50 NATURAL HAIR FASHION 58 TURBANS

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ENTERTAINMENT 36

62 65 69 71

SCANDAL’S SHONDA RHIMES EYE CANDY VINTAGE NATURAL MINNIE RIPERTON KEYSHIA COLE REVIEW

58

MIND, BODY & SOUL 74 78 81 86

HEALTHY AT EVERY AGE COOKING - ALI IN THE VALLEY 9 HEALTHY TIPS SOMETHING FOR THE SOUL

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NATURA NATURA | STAFF

STAFF NATURA MAGAZINE USA a Fuller Haircare Company 4208 South Blvd. Suite N Charlotte, NC 28209

www.naturamagazineusa.com Publishers Andre & Lisa Fuller Editor In Chief Malia Brown Executive Editor Lisa Fuller Senior Graphic Designer Andre Fuller Senior Photographer Lisa Fuller Photographers Sharnece Edmonson La’Mon Johnson Andre Michaels Contributors Resita H. Cox Evette Merritt Alison Ball-Kilmer Marcus Hudnell Tenikka Smith Chenelle Marshall Regena Reigns Robinson Stylist Oluseyi Okeleye Sonya Kinard Erin Wells Ayesha Brooks Travis Cornish Lisa Fuller Account Executives Andre Fuller / Malia Brown ___________________ For advertising information Call Andre Fuller at 704-202-8817 ________________________

Letters to the editorial staff naturamagazine1@gmail.com Instagram: naturamagazine Facebook: facebook.com/naturamagazineusa Twitter: twitter.com/naturamagazine c 2013 Fuller Hair Care. All rights reserved.

No part of this publication may be reproduced in any form without the written consent of the copyright owner. Natura Magazine does not necessarily endorse the views and perceptions of contributors or advertisers.

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Volume 1, Issue 3

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NATURA | NATURAL BEAUTY

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NATURA | NATURAL BEAUTY

Beauty is only skin deep.

The beauty of a woman goes beyond the melanin in her skin, the length or texture of her hair, and the size of her hips. You see true beauty can’t be classified from a physical perspective, it is derived from the way she carries herself all the way to the confidence she exudes onto the world.

The material features that you add to your aura, serve as only enhancements to your natural beauty.

Realize, embrace, and own your beauty because no one can take that from you.

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NATURA | NATURAL BEAUTY

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NATURA | NATURAL BEAUTY

Being natural gives me the

freedom to express myself!

I'm confident! and I'm beautiful

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NATURA | CANDID COLLEGE

D I D N CA LEGE L O C TS O H S

College is all about taking risks and coming into your own. For most women, this is the first time they’ve ever been away from home and have actually had to take care of themselves. When the routine weekly hair appointments that we’ve all grown accustomed to love cease, and reality strikes that we’re all broke college students there is nothing else to do but work with what we’ve got! Whether your hair is short or long, curly or straight, embrace your natural tresses and show the world the natural you!

Rep your university post your pics Instagram: naturamagazine.

Check out these naturalistas at the University of North Carolina at Chapel Hill.

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NATURA | MALIA’S PICKS

Malia’s Curly Favorites With just recently cutting off all of my hair into a very fashionable TWA, I needed products that enhanced my curls while also keeping them moisturized. In my search I’ve been through countless natural hair products, and after a cabinet full of products I’ve found the perfect ones to do the job.

KeraCare- “ Clear Protein Styling Gel” This product is great for holding your curls, while also adding shine. Its not flaky and when you apply you only have to use a small portion.

Ouidad- “ Curl Quencher Moisturizing Styling Gel + Moisturizing Shampoo and Conditioner” I honestly just love this whole line!!!! The shampoo and conditioner do a great job of moisturizing my curls and making my hair feel silky soft. I also love the styling gel because it’s very light and it adds so much life to my curls.

Jane Carter- “ Curl Defining Cream”

This is a great product if your concerned about shrinkage.

It lengthens and defines your natural curl pattern and its very light on the hair.

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NATURA | NATURAL TALES

NATURAL TALES

Natural hair stories and testimonies

By Resita Cox

“Kirstin, With the Big Fro”

Being natural is all 24-year old Kirstin Garris has ever known. Yet being content with her natural look is something that she most recently adopted.

“The older you get you become more comfortable with yourself,” Garris said.

“I was Kirstin with the big fro.”

Garris went through many transitions to get to a natural hair state that she was finally comfortable with.

“I went through box-braids and corn rolls but when I graduated from college I wanted my hair to be curly,” she said.

Garris said that moisturizing her hair is the most important thing in maintaining its health. She alternates her shampoo and conditioner brands between Garnier Fructis and Aussie Land.

“I have recently been using the Motions Weightless Clear Hairdressing Cream along with Motions Oil Moisturizer Hair Spray,” she said. “It just seems to work.”

As a news reporter, Garris must pay closer attention to how her hair is accepted by the people around her.

“For me, as an African American woman there aren’t many of us out there in front of the camera,” Garris said, “and those who are have straight hair.”

Yet the natural look is indeed becoming more accepted by many. Garris plans to stick to her natural look in hopes that others will embrace it as well.

“More people are embracing curly hair,” she said.

“I wouldn’t want someone to make me have straight hair because that’s just not me.”

Favorite styles: “Usually I just do my infamous Afro but I recently started doing a part on the side. Now I have been experiencing with a high bun or a high ponytail. Or sometimes I do a braid and have it turn into a bun.”

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NATURA | NATURAL TALES

The“Born Again”Natural

Having many different periods of being natural, Imani Baucom did not decide to give up relaxers completely until March 2, 2011.

“I was natural until the 8th grade when I got my first relaxer. Then I went natural in high school again,” Baucom said.

Now a senior in college, Baucom has embraced her natural hair texture and does not plan on going back to treated hair.

“I actually never knew what my hair texture was when it was relaxed but I prefer this hair texture better and I don’t miss straight hair,” Baucom said. “I just love my hair now so much more than I did before.”

Shampoo Preference: “I used to use Pantene for Colored Hair but when I got longer the moisture didn’t stick as much, so I started using Hello-Hydration conditioner.”

Baucom co-washes her hair twice a week with a shampoo once a month in order to maintain its health. She uses Shea Moisture as her shampoo.

“I am a big fan of twist outs and I just got into doing braid-outs which take much longer,” Baucom said, “but I love the results.”

Going natural is a lot of work said Baucom, but it is something she has never regretted.

“You have to want it for yourself,” she said.

In addition to being healthier, she has also noticed her hair growing at a faster pace. “It’s a lot stronger and I just like it more,” she said.

“The Accidental ‘Natural’”

“I got to know who I was through my hair,” she said.

“I used to hide behind my relaxed hair.”

Her choice to go natural was rash yet one she describes as “a blessing in dis Going natural wasn’t really in Kiara Palmer’s agenda yet when guise.”

Kinky Twists damaged her hair, she decided to start all over.

“Embrace it because this is the hair God gave you,” she said, “so show that you

“It was like a rash decision at the last minute,” Palmer said, “and I are appreciative of it.” did the big chop.”

Palmer has been natural for over a year and has been embracing the natural texture of her hair since.

Advice for the natural journey:

“It’s really thick but when I comb it I used to think that I had bad “What I say is be happy with it, hair,” she said, “but when I started experiencing with products I found that I be around positive people, and actually like my hair.” go to someone who knows about

Palmer manages her naturally thick hair by making sure it is natural hair. Do your homework moisturized and washed at least once a week. when you are going natural and “I spray it down with a bunch of water or olive oil,” she said. just be excited. It is going to look

She uses products such as Miss Jessie’s Conditioner as a leave-in different for a few months but and ‘Natural Palmate Stick-It’ to help smooth out her edges. when it starts growing it’s going

In addition to learning about her hair, Palmer also made a few to be so much fun!” self-discoveries during her natural journey.

She keeps her hair moisturized and does protein and deep conditioning treatments twice a month.

“I have a big, big, big hair bag,” Peoples said.

“The line that I use is called ‘Curls.’”

After years of dealing with perms and relaxers, Peoples also uses ‘Shea Moisture’ line.

“I try not to stick to the same line for over a Memori Peoples finally decided to embrace her naturally few months because your hair will get used to it,” she ‘good hair.’ said.

“My friends always considered my hair to be

With a lot of long and curly hair to maintain, ‘good hair,’ Peoples said.

Yet despite its acceptance among her peers, she Peoples normally wears wash-n-go’s or two corn-rolls braided straight back.

struggled with accepting it for herself.

She has been natural for over a year now and Favorite Hair Products to use:

“When I was younger I didn’t like my hair at all,” “ApHogee Protein Treatments and she said. “Upon moving to North Carolina, I got a perm to plans on continuing her progress.

“It has to be something that you really want to Organic Roots Stimulator, hair prevent from detangling my hair.” mayonnaise for protein, a regular Peoples went natural in 2012 and has witnessed do,” she said.

“I would say it is a lifetime benefit and not to conditioner with the addition of a change in her hair since. feel pressured by other textures of hair and those who oils and as a moisturizer I use

“It is a lot shinier and thicker,” she said. say you have to have straight hair.”

Shea butter.”

“Good Hair”

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NATURA | BIG NATURAL PROJECT

What is the

BIG NATURAL

PROJECT?

T

he Big Natural Hair Project is a Celebration of Natural Hair and the women who rock it! Our Hair is a crown. It is an alluring plumage seen from a far, bouncing in stride. It is a veil over the maiden’s sultry eyes....Our Hair doesn’t just cover our heads, It’s a mode of self expression, from Bi-Hawks to Afro-Puffs to China Bumps.

It’s culture, it’s ancestry, it’s a sign of the times in which we live. It begs questions to be answered at the moment of waking!

Do we let it grow free? Do we relish it’s natural self or push it to its chemical limits?

Do we rock the Honey blond or go for the powder blue? This project is dedicated to all the women that wake up and decide to rock that Natural look.

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Lorem ipsum dolor sit amet, consectetur adipiscing elit.

Vivamus mauris orci, congue ut interdum ut, volutpat ac diam. Cras mol-

NATURAMAGAZINEUSA.COM naturamagazineusa.com

NATURAL|HAIR NATURA BIG|NATURAL NATURALPROJECT HAIR STYLES

Charisma Manley 8 21

JAN 20132013 NATURA | MARCH

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NATURA | BIG NATURAL PROJECT

how did it come about?

There are a number of reasons that the Big Natural Hair Project came into being.

As a photographer, personal projects are important to hone one’s skills and keep a steady flow of new work. Most will end up focusing on a subject that touches their hearts or moves them in some way.

In my personal library I have a book called ‘dreds’ which is a marvelous collection of photographs of people with dreads; also a book called ‘Queens’ which is a wonderful documentation of Black women and their hair--both excellent collections. But when I looked for that book filled with photographs full of women who rock that grand explosion of natural hair that I like so much, I couldn’t find it.

And you know what they say: if you can’t find it, chances are you’re the one to make it.“ There’s another reason though. A friend asked about some of the things I wanted in life and only half joking I said “ a room full of hot natural hair women”.

Through this project I have accomplished all these things and more!

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NATURA | BIG NATURAL PROJECT

Natasjia Llydiana

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NATURA | BIG NATURAL PROJECT

Nikki Moorehead 24

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NATURA | BIG NATURAL PROJECT

As with any personal project, you enter the subject you are covering and learn more than you expected. Since I started the project in 2011, I learned about the products that are out there; I learned that there are names or codes for the types of curls that folks rock; I learned about protective hair styles.

One of the best things I learned about was the on-line community that is dedicated to the beauty of Natural Hair Women. One especially great source is Tumblr, where I found a blessed cacophony of Natural Hair eye candy that would never be found in usual mainstream media.

Elizah Turner

what are the goals for the project?

Mary Egbula

The goals for the project are to create a magazine, a gallery show and a collection that showcases the beauty of natural haired women.

Of course I want to spread the word about LDP Studios and the work we produce, including ‘Naja Presents, an online open mic that showcases Atlantas best talent.

Also, to be grand, I want to make sure if a young woman searches for natural hair, that my work will show up. And not just my work.

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Jessica Williams naturamagazineusa.com

NATURA | BIG NATURAL PROJECT

Chantel Jiroch 26

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NATURA | BIG NATURAL PROJECT

Fife Thorne 27

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Tou Jour 28

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NATURA | BIG NATURAL PROJECT

Jennifer Ofori

Atiera Curry

Brandi Cohen

My vision is that we can help spotlight enough peoples work so that young women will know that natural hair is beautiful and that there are many hot women rocking that good natural hair.

There are a few 20X30 canvases and ‘the big natural hair magazine available through www.magcloud.com ~

LeonDalePhotographer. www.leondale.com/ 678 698 1604 *

When looks matter and Images count.’

Leon Dale

‘

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Pros and Cons of th NATURAL HAIR | KERATIN TREATMENT

the Keratin KnownTreatment to some as the ‘Brazilian Blowout’, has become popular among

women with naturally curly or frizzy hair. The quick transition into silky, straight hair without the use of a perm made this treatment widely accepted by women and even by some men. While enriched with many proteins to boost the health of your hair, the Keratin Treatment also includes a chemical known as formaldehyde and other aldehydes.

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The treatment has come under much scrutiny due to these chemicals. It has been argued that formaldehyde can lead to some high-risk cancers such as leukemia.

Supporters of the treatment say that the small amount of formaldehyde involved in receiving a Keratin Treatment is not enough to cause cancer. They also agree that one can maintain the natural texture of their hair even after receiving the treatment. Oppositionists go on to argue that Keratin Treatments take away the idea of being fully ‘natural’.

Despite these arguments, there are many who praise the product. The Keratin Treatment maintains straight, un-frizzy hair from three to six months. It is known as semi-permanent because it only temporarily softens the texture of one’s hair.

However, the pros and cons of the product weigh differently on the preference of each individual and one must decide what is right for their hair.

by Resita Cox

The treatment has come under much scrutiny due to these chemicals. It has been argued that formaldehyde can lead to some high-risk cancers such as leukemia.

NATURA | MARCH 2013

"

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he Keratin Treatment NATURAL HAIR | KERATIN TREATMENT

PROS

Makes it easier to maintain your hair Keeps the hair straight and silky for up to six months Only a small amount of chemicals involved, considered semi-permanent

CONS

May take away from the nature texture of your hair Chemically induced which could harm the scalp Formaldehyde can cause cancer

Very popular

Can cause skin irritation

Can be used on all types of hair texture

Expensive; can range from $200 to $500

Can be used on color-treated hair

Hair must remain untouched for 72 hours after being treated: no washing, using clips, or ponytails

Multiple types of keratin treatments to choose from

The amount of damage done depends on the brand you use and the stylist you go to

"

The Keratin Treatment maintains straight, un-frizzy hair from three to six months

"

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NATURAL HAIR | STEAM TREATMENTS

STEAM TREATMENT SECRETS How to do a steam treatment at home

Using a medium size towel that has been wet in the sink, fold the towel in half and roll.

Put it in a microwave and set your timer for approx 1 minute.

After, Loosen and shake to cool a little.

Carefully wrap the towel around your hair and cover with a plastic cap.

Let set for 20 to 30 minutes. Rinse and style

Essential oils for the hair can help to grow

your hair, reduce dandruff and improve the overall health of your hair and scalp. Here is a recipe to help with dry and itchy , dandruff and overly oily scalp and hair conditions

A recipe for healthier hair and scalp 5 drops of rosemary 5 drops of Texas cedarwood 5 drops of lavender 5 drops of eucalyptus 1 cup of distilled water Or 3/4 cup of coconut oil

With distilled water use a water spray bottle and add essential oils to the water before applying With the coconut oil use a clean color application bottle. Add coconut oil and essential oils. Part your hair into 6 sections and apply to scalp. Massage to distribute through out the hair and sit under hair steamer for 20 to 30 minutes 35

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Benefits

Cedarwood: Antiseptic, astringent, tonic reduces the production of sebum, normalizes both dry and oily skin and hair, stimulates the scalp and hair follicles; used in hair care to treat dandruff and hair loss.

Lavender: Scalp treatment for itchiness, dandruff, and for the smell.

Rosemary Oil: Promotes hair growth & Dandruff treatment - DO NOT USE IF YOU’RE PREGNANT! Eucalyptus: A powerful antiseptic, helps to get rid of dandruff.

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NATURAL HAIR | CURLY NIKKI

GET TO KNOW

nikki walton aka: curly nikki W

By Malia Brown

ith thousands of subscribers, over 4 million views a month on curlynikki.com, and the founder of the #1 natural hair blog on the web, Mrs. Nikki Walton a.k.a Curly Nikki has earned her spot on the throne as the queen of the natural hair blog community. We’ve all found ourselves logging onto curlynikki.com to find tips on how to manage our natural tresses, and find out the latest scoop on the natural hair guru herself. Nikki kicked- off the new-year with the release of her new book Better Than Good Hair “ the curly girl guide to healthy, gorgeous natural hair”. I have been a fan of Nikki and her blog for some years now, and I new that I had to get an interview with her to catapult this new issue of Natura into the new- year. So everyone take your seats and lets chat on the couch with CurlyNikki.

MALIA: What inspired you to write “ Better Than Good Hair”?

CN- I wrote Better than Good Hair because after four years of posting everyday and often times doing 3 posts a day, it was becoming a monster.

Although the information is very thorough and very well organized, it can be overwhelming for someone that is newly natural or even a veteran who wants to find a very particular piece of information. I wanted the book to be composed of all the basics for natural and healthy hair care in one place in a linear format. BTGH is not just a reference guide, but it is a narrative that’s fun, and easy to read.

MALIA: What do you hope to accomplish with “BTGH”?

CN- I wanted to break down the barrier that has been built up over the past few years, where it has been natural vs. relaxed. Like I voiced in the book, were not taking a stance, were just teaching women how to take care of their hair and hopefully folks can get past that and know that this community isn’t inclusive.

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NATURAL HAIR | CURLY NIKKI MALIA: What is your favorite section in “ BTGH”?

CN- My favorite section is actually Kim Wayans forward, its absolutely hilarious and very relatable. I’m sure everyone can find apart of their story that’s is similar to hers.

MALIA: What’s the best part about having your own blog?

CN- I’m very proud to be able to provide a space for women to come share, educate, and inspire each other through this journey.

I’m honored to be able to provide that service to people, and for it to be a very safe and positive space for them to achieve the freedom and versatility of their hair.

MALIA: What are your favorite natural hairstyles to rock?

CN- Twist-n-Curl and lately my wash and go’s

MALIA: What are your top favorite products to use on your hair?

CN- That changes weekly because I’m a bonafide product junkie !! But right now I’m using cocoanut oil a lot lately, I’ve been using Shea Moisture shampoo, and I’ve been using Curl Junkie’s Coffee CoCo Curl Cream as my wash and go styler. When I’m doing a Twist-nCurl on my dry hair, I use Qhemet Biologics Moringa Tree Conditioning Ghee and I love it because it is super moisturizing for Twist outs.

MALIA: Who is your favorite natural hair celebrity?

CN- I have a lot of natural hair celebrity friends, and that’s one great thing about being a blogger and I’m excited to say that!! They are very down to earth and it’s just like talking to your girlfriends. Examples are: Kim Wayans, Kim Cole, Wanda Sykes, and Tracee Ellis Ross. I’m honored to be able to hop on the phone and get advice from them, or give them advice on their hair.

MALIA: How important is self-confidence and the acceptance of ones natural beauty?

CN- It’s incredibly important!! A lot of women once they transition or once they do the big chop, find that after they get through that first initial period of having to accept the change, and accept this new part of them, that they have more confidence than what they did before going natural. The process of going natural requires you to be very confident, and you have to have a lot of self-esteem to shed something that was so much apart of your identity, which for a lot of people was long straight hair.

MALIA: What is your best advice for women beginning the natural hair journey?

CN- Education is number one. So make sure that you get online and log onto curlynikki.com, log onto YouTube, buy Better Than Good Hair the book and learn everything there is to know about the process of going natural. You need to be familiar with the actual steps that you are going to have to take physically, and learn about the mental process that is involved, so that you will be prepared and you wont be shocked or surprised when you come up against those things.

Have some ideas of styles that you want to try, and have pictures and video tutorials that you’ve bookmarked that you can pull from at your leisure. The more prepared you are the better.

MALIA: What other projects are you currently working on in 2013?

CN- I have a book tour sponsored by Shea Moisture and we’re bringing meet-ups to a city near you. It will be wonderful, off-course it will be free and there’s always good music, laughter, fellowships, and education.

MALIA: What do you believe is the worst misconception that women have about going natural?

CN- That because we grew up believing that our hair in its natural texture is rough and hard, a lot of women sometimes go in believing that they can be rough when its time to detangle and style their natural hair like its invincible. When in fact our hair in its natural texture is even more delicate, because at every bend there is a point of weakness. So we have to be very careful even though people have lead you to believe in the past that your hair is hard and cannot be soft.

MALIA: What do you believe is the hardest part about going natural?

CN- For some people it’s the patience to actually transition for a long period of time, especially when you want to have length after you chop off the remaining relaxed hair. I found that some women get very antsy at that time frame, which is why some actually chop off their hair before they intend to or before they are actually mentally prepared to deal with it. Having the patience to deal with the two textures, and having the patience to actually wait to reveal what your true texture is, I find is one of the roadblocks that people come up against.

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www.betterthangoodhairthebook.com

“I wanted the book to be composed of all the basics for natural and healthy hair care in one place in a linear format.” -Curly Nikki naturamagazineusa.com

NATURAL HAIR | NATURAL HAIR STYLES

Natural.

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NATURAL HAIR | NATURAL HAIR STYLES

Natural.

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NATURAL HAIR | NATURAL HAIR STYLES

Maddy Wooten

Fro-Hawk 40

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NATURAL HAIR | NATURAL HAIR STYLES

Natural Ouidad Style

Two Strand Twist

Natural Ouidad Style

Two Strand Twist

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NATURAL HAIR | NATURAL HAIR STYLES

Natural Updo

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NATURAL HAIR | NATURAL HAIR STYLES

Spiral Set

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NATURAL HAIR | NATURALISTAS

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NATURAL HAIR | NATURALISTAS

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NATURAL HAIR | DRY SCALP

SYMPTOMS

Seborrheic dermatitis can occur on many different body areas. Usually it forms where the skin is oily or greasy. Commonly affected areas include the scalp, eyebrows, eyelids, creases of the nose, lips, behind the ears, in the outer ear, and middle of the chest.

WHY DOES MY SCALP

GET FLAKY AROUND MY HAIRLINE?

CAUSES

Seborrheic dermatitis is thought to be due to a combination of an over production of skin oil and irritation from a yeast called malessizia.

Seborrheic dermatitis appears to run in families. Stress, fatigue,weather extremes, oily skin, infrequent shampoos , use of lotions that contain alcohol, skin disorders (such as acne), or obesity may increase the risk.

TREATMENT You can treat flaking and dryness with over-the-counter dandruff or medicated shampoos. Shampoo the hair vigorously and frequently (preferably daily). Loosen scales with the fingers, scrub for at least 5 minutes, and rinse thoroughly.

Active ingredients in these shampoos include salicylic acid, coal tar, zinc, resorcin, ketoconazole, or selenium.

Shampoos or lotions containing selenium, ketoconazole, or corticosteroids may be prescribed for severe cases. To apply shampoos, part the hair into small sections, apply to a small area at a time, and massage into the skin. If on face or chest, apply medicated lotion twice per day. Recently, creams classified as topical immune modulators are being used.

Seborrheic dermatitis may improve in the summer, especially after outdoor activities and is a chronic (life-long) condition that can be controlled with treatment.

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The description of this skin condition appears to be a condition called seborrheic dermatitis.

Seborrheic dermatitis is a common, inflammatory skin condition that causes flaky, white to yellowish scales to form on oily areas such as the scalp. Cradle cap is the term used when seborrheic dermatitis affects the scalp of infants.

Answers by Expert: Michael S. Fisher, Ph.D., M.D. Emily M. Altman, MD, Board Certified Dermatologist

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NATURAL HAIR | NATURAL HAIR STYLES

10 reasons why you

1. It’s looks healthier

should love your natural hair.

2. Your hair will grow longer 3. Less risk of thinning or balding from chemical damage 4. You will have less hair damage 5. You can wear it curly or straight 6. You can get permanent color with less risk of damage 7. You can see what your natural hair looks like from the root out and really appreciate the natural essence of who you are 8. You can save money on expensive salon visits 9. It’s an expression of confidence and shows strength which men love 10.Others envy what we have! Love your natural hair

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NATURAL HAIR FASHION Fashion makes a

statement and natural hair accentuates the style.

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NATURAL HAIR | FASHION FEATURE

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TURBANS

Never a bad hair day

Ok, so everyone has those days when their hair is just not acting right, and don’t have the time to waste trying to fix it. Turbans are the perfect hair accessories to spice up your outfit and they are easy to do!!!

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NATURAL HAIR | NATURAL HAIR STYLES

POETIC JUSTICE Box braids are back Everyone fell in love with Janet Jacksons ever so popular box braids in the 1990 hit movie Poetic Justice. With her sassy attitude and her long braids, all the girls feigned to have the new “it� look. Recently, Solange broke the mold from her usual silky straight tresses and brought back what everyone is now calling the Poetic Justice braids. This vintage style offers so much versatility and it is a great protective style !!

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ENTERTAINMENT NATURA

' Recording artist Janelle Monae 61

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KEYSHIA COLE SHONDA RHIMES EYE CANDY CELEBRITY WATCH naturamagazineusa.com

NATURA | ENTERTAINMENT

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Shonda Rhimes NATURA | MARCH 2013

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NATURA | ENTERTAINMENT

The Scandal behind Resita H. Cox

O

ften behind the scenes rather than in front of the camera, Shonda Rhimes is responsible for many of our favorite television shows and movies.

Rhimes, who graduated from Darthmouth College and received her MFA at the University of Southern California, serves as the creator, writer and producer for popular television shows Grey’s Anatomy and Private Practices.

Before the creation of these popular shows however, Rhimes found herself to be a jobless scriptwriter living in Hollywood. Surrounded by opportunity, Rhimes got her start in 1995 working as the research director of the Peabody Award-wining documentary Hank Aaron: Chasing the Dream.

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Rhimes went on to work with Jada Pickett-Smith and Jeffery Wright in 1998 short film Blossoms and Veils.

She has received many Emmy nominees in addition to her numerous NAACP Image Awards.

But Rhimes’ most recent accomplishment is not in the awards she has been receiving, but is in the ‘scandals’ she has been creating with her new hit TV series.

Her most recent project, television show Scandal is actually based on real-life PR expert Judy Smith. Smith was former press aide of the Bush administration.

Kerry Washington plays the lead role as Olivia Pope, a lawyer at a crisis management office. Pope is portrayed as a powerful woman who must make sometimes life or death decisions for her team.

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Shonda Rhimes The Scandal behind

However the scandal in which the show is named after is not within the secret love affair Pope is having with the President, nor is it within the numerous cases the team must solve throughout the series.

Scandal also follows a political indignity that is on going within the White House. The mystery of the scandal continues to unfold as the seasons continue, making the uncovering of this indignity the climax of the series. The show is now on its third season.

Washington’s co-stars include Guillermo Diaz as Huck, Tony Goldwyn as President Fitzgerald Grant, Columbus Short as Harrison Wright, Jeff Perry as Cyrus Beene, and Katie Lowes as Quinn Perkins.

Scandal can be considered one of the first African-American female lead shows on primetime television in about four decades. Washington creates an authoritative and strong personality for Olivia Pope.

The series has proven to be widely popular with about 7.9 million viewers and continues to grow in popularity as scandals keep unfolding.

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Michael Ealy

EYE

CANDY

Born- August 3, 1973 (Silver Spring, MD) Height 5’10 Favorite TV show : “ Ice loves CoCo” Hobbies: Loves to paint “ handy type of paint work” Self- proclaimed ping pong master His type of woman: “A corporate woman. I love seeing a woman dressed in her business suit and her pumps. As soon as she puts it all on, I cant wait to take it off slowly.”

Currently lives in Los Angeles Best date ever: Its not about the place, it’s the feeling at the end. I know we’ve had a good time when I drop you off and five minutes later, I’ve gone too long without seeing you.

Lingerie or nothing – Neither – put on one of my dress shirts. That is so, so sexy.

Why he loves black women- Sometimes the odds seem stacked against them, but they always overcome. They don’t just lie down and take no for answer.

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NATURA | ENTERTAINMENT

Elle Varner

Leela James

Janelle Monae

Tia Mowry

Ya-Ya

Kimberly Elise

NATURAL CELE

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Kim Wayans 66

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Tracee Ellis Ross

Corinne Bailey Rae naturamagazineusa.com

NATURA | ENTERTAINMENT

Lauren Hill

Alicia Keys

Nicole Ari Parker

Chrisette Michele

EBRITY WATCH 67

Erykah Badu

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Jill Scott

Eva Marcille

Oprah Winfrey

Viola Davis naturamagazineusa.com

NATURA | ENTERTAINMENT

Alicia Keys rocking the curls!

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NATURA | VINTAGE NATURAL

VINTAGE NATURAL

Minnie Riperton

Minnie Julia Riperton (November 8, 1947 – July 12, 1979) was an singer-songwriter best known for her vocal range of five-and-a-half octaves, and her 1975 single “Lovin’ You”.

She was married to songwriter and music producer Richard Rudolph (Teena Marie) from 1972 until her death in the summer of 1979. They had two children: music engineer Marc Rudolph and actress/comedian Maya Rudolph (Saturday Night Live). Minnie we are still “Lovin You” and your hair here at Natura.

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NATURA | ENTERTAINMENT

BEY’S ESSENCE

WHAT’S NEXT

ON DECK!

The Essence Festival features the best in music, culture, arts and entertainment - all of which Beyoncé captures through her extraordinary gifts.”

Beyonce will be joining the likes of LL Cool J, Brandy, Charlie Wilson, New Edition and Blackstreet for the Essence Festival, which runs from July 4 to 7.

JUSTIN & JIGGA

BOW WOW & JD

Justin Timberlake and Jay-Z put on their “Suit & Tie” and will hit the road. After performing their new single at the Grammys on Sunday, the singer announced that he and the rapper are plotting a joint tour to hit stadiums in 10 different cities.

*Bow Wow and Jermaine Dupri are working on a So So Def All Star Concert, along with Kris Kross, Anthony Hamilton, Da Brat, Lil Jon and many more. Bow Wow is also working on a new mixtape, “Greenlight 5” which will include some major collaborations with Snoop Dogg, Rick Ross, Lil Wayne, Kendrick Lamar.

THE

The book we’ve all been waiting for. The ultimate book with all the secrets a woman could ever ask for – “Manology: Secrets of Your Man’s Mind Revealed.”

Tyrese and Rev. Run are probably the most hated men in the world right now.

Alicia Keys is bringing her fire to a city near you. The“Set the World on Fire” tour in support of her No. 1 album Girl on Fire will kick off on March 7 in Seattle and will travel across the U.S. and Canada before wrapping on April 18 in Chicago. Joining her on the road will be Miguel.

Grammy-Awarding winning artist Miguel has totally taken the spotlight with “Adorn.”

Regardless, the man’s song, which is still loved by fans all over the world, because it’s still being played nonstop.

He says the secret is the language.

Model S is the world’s first premium electric sedan.

ROLLIN'

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WHAT’S HOT

Uses NO gas. Looks and Performance!

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NATURA | ENTERTAINMENT

MUSIC KEYSHIA COLE WOMAN TO WOMAN

Woman to Woman is the fifth studio album by Grammy-nominated R&B American singer-songwriter Keyshia Cole.

It was released on November 2012, by Geffen Records.

“I was a lot more happy and content with my happiness through my music, so now I am channeling the pain, the frustration, being upset about being cheated on. This album is not about me. The album is about the fans that really want to hear things that help them and give them inspiration to get over dudes that do them wrong.”

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The album was recorded between 2011 and 2012. Cole worked with several record producers, including Harmony “H-Money” Samuels, Vidal, T-Minus, Eric Hudson, Darhyl “DJ” Camper, Jr., Mel & Mus, Frederick “Toxic” Taylor, Powell, English III, Jerry “Wonda” Duplessis, Arden “Keys” Altino (co.), Akene “The Champ” Dunkley (co.), Olivier “Akos” Castelli (co.). The album also featured several guest vocalists, including Lil Wayne, Meek Mill, Ashanti, Elijah Blake and Robin Thicke.

Woman to Woman received generally positive reviews from music critics, who complimented Cole’s vocal performances, with some critics calling it “angrily defiant” and “consistently good” and praised “R&B almanac of shaky romance.” Other critics found the album to be similar to that of Mary J. Blige. naturamagazineusa.com

NATURA | MIND, BODY & SOUL

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It is confidence in our bodies, minds and spirits that allows us to keep looking for new adventures, new directions to grow in, and new lessons to learn - which is what life is all about.

MIND BODY & SOUL

-Oprah Winfrey Oprah Magazine, May 2004

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Healthy Living at every age Good nutrition and health tips for women of all ages

20’s

Schedule annual physicals. You’re a grownup and no one is

making you go for checkups regularly—so you need to take charge yourself. This is the time to find a primary care doc you like and trust, establish a relationship, and get checked out (ideally once a year), says Shantanu Nundy, MD, an internist at the University of Chicago Medical Center and author of the forthcoming book Stay Healthy at Every Age.

Annual physicals are the best way

to see where you stand and catch any emerging problems before they get out of hand. Your doctor should check your body mass index (BMI) and blood pressure as well as take blood to check your thyroid health and cholesterol levels.

Ditch unhealthy habits. OK, so

maybe you did some stupid things in high school and college, like smoke, drink too much and subsist on junk food. This is when you clean up your act.

“You form a lot of habits in your 20s that will last a lifetime,” says Dr. Nundy.

Get screened for STDs. Hopefully you’ve already If you’ve already developed been tested for STDs, but if not, do it now—ideally before you some bad ones, this is the perfect time enter a long-term monogamous relationship and have kids.

Remember, HPV (the virus that causes cervical cancer) is also an STD. If you’re under age 26 and haven’t yet had the HPV vaccine, ask your doctor if it’s worth considering now. And definitely start (or keep) getting yearly Pap smears, which will pick up abnormal changes caused by HPV.

to break them and start on a new path. Learning to eat healthy is especially important; even if you’re thin in your 20s, things could change in the next decade or two—but it’s much easier to keep weight off than to lose it later.

Consume enough calcium and D.

Many women don’t think about osteoporosis until they’re much older, but that’s a mistake: 90 percent of our bone mass is achieved by age 20, says Barb Dehn, RN, NP, an advisor to the “Life…supplemented” consumer wellness campaign. Aim for at least 1,200 mg of calcium and 1,000 IU of vitamin D (which helps your bones and many other bodily systems) each day.

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You can be healthy and beautiful at any age.

Here are some health tips and maintenance suggestions for you to consider in your 20s,30s,40s,50s and well beyond.

30’s

Watch the scale. The pounds can creep on at any age, but

many women in their 30s struggle with weight for the first time. Metabolism starts to slow around age 35, and if you’ve had kids you may find it difficult to shed those post-pregnancy pounds.

Since you’re also juggling work and family, time is tight. That’s why Dehn

suggests sneaking exercise into your schedule.

“Women in their 30s have infinite to-do lists and they never have time for themselves,” says Dehn.

“I often recommend a pedometer.

Wearing one helps you set goals and see how those extra steps add up just from parking farther away from the grocery store and picking up after the kids.” She also suggests getting off the subway or bus 1 or 2 stops farther away and walking at least 1 or 2 flights of stairs each day if you work in an office.

Make sleep a priority. Busy moms may find

themselves hard-pressed to get to bed early enough, but it really is essential to good health. If you’re currently pregnant, you may have sleep problems as well: According to the American Academy of Sleep Medicine, the physical, emotional and hormonal changes that occur during pregnancy—especially during the third trimester, when you’re physically your largest—can all interfere with sleep. Make sure your room is as comfy as possible and allow yourself ample time to wind down in the evening.

Talk to your doctor if you’re still having trouble.

Pay attention to period problems.

Regardless of whether or not you’ve had kids, let your doctor know if you’re suddenly having periods that are heavier or more painful. This could signal PCOS (polycystic ovary syndrome, a metabolic disorder), a thyroid problem or fibroids.

http://www.womansday.com/health-fitness/health-musts-for-every-decade-104678Read more: Women’s Health Tips by Decade at WomansDay.com - How to Maintain a Healthy Lifestyle - Woman’s Day

Check your blood pressure. If you’re getting annual physicals, your doctor should be checking this each time,

but if not, make sure to get it tested at least once. A lot of women start to develop hypertension in their 30s—often tied to weight gain—but they don’t even realize it, says Dr. Nundy. Protect your heart now by staying informed.

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40’s

NATURA | MIND, BODY & SOUL

Opt in for mammograms. Yes, the conflicting guidelines are confusing, but most experts are still encouraging women to start yearly mammograms at age 40, rather than wait until 50. Your doctor can help you evaluate your personal and family medical history to figure out when you should start and how often you should get them (annually or biannually).

Find out about diabetes. If

your doctor hasn’t already been screening you for diabetes, starting now is an absolute must. That’s because type 2 diabetes becomes increasingly common after age 40. (The American Diabetes Association says you should get checked at least every 3 years starting at age 45.)

Reevaluate your calorie intake. Metabolism really does decline

post-40, says Dehn, which means that you may start gaining weight even if you’re not eating more than you used to. In order to maintain your weight (or lose it if necessary), you’re going to have to adjust to eating a little bit less.

Keep moving. “Studies have shown

that 20 to 30 minutes of exercise most days will help you maintain your weight,” says Dehn. “At this age, if you want to lose, you’ve got to go for a full hour.”

Try eating smaller, more frequent meals, aim for lots of

variety and opt for smaller portions of treats (rather than making certain foods off-limits).

“Deprivation is out! When we deprive ourselves, we tend to go overboard later,” says Dehn.

Also don’t forget about weight-bearing exercise (walking counts) and strength training (with light weights or resistance bands): They can help you preserve muscle mass and bone density as you age.

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50’s

NATURA | MIND, BODY & SOUL

Be vigilant about heart health. We hope you’ve been paying

attention to risk factors like cholesterol and blood pressure, but after age 50 is when a woman’s risk for heart disease really shoots up. After menopause, you lose some of the protection that estrogen provided in your younger years. That means it’s extra-important to know all your heart-health numbers and to discuss them with your doctor.

“Heart disease can seemingly come out of the blue, but usually

it doesn’t: 95 percent of people who have heart attacks have one or more risk factors,” says Dr. Nundy. These include smoking, high blood pressure, high cholesterol, obesity and diabetes. If you have any of these factors—or a family history of heart disease—ask your doctor about getting an EKG and/or stress test in addition to the standard tests.

Get screened for colon cancer.

The good news about colon cancer is it’s often preventable—if you catch polyps when they’re still in the precancerous stage. The best way to do that is to schedule a colonoscopy, though other screening options are available.

Discuss menopause symptoms with your doctor. Find more info about your choices Hormone therapy (HT) isn’t as widely prescribed as it used to be, as a result of concerns about breast cancer risk and other possible side effects. But many doctors will still recommend it for short-term use if menopause symptoms like hot flashes and mood swings are severe.

This guide from The North American Menopause Society can help you weigh the pros and cons with your doctor.

at Cancer.org. Too many people postpone this test, but if your results are normal and you don’t have a family history of the disease, you can do it once and then wait another 10 years.

Get vaccinated against the flu every year. The flu vaccine can protect you from getting sick

no matter your age, but it’s extra-important after you turn 50. As you get older, the risk of serious—even life-threatening— complications from the flu increase, and getting vaccinated is the best way to protect yourself, says Dr. Nundy.

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HEALTHY EATING WITH

ALI in the VALLEY Salmon Filets with Sauteed Onions and Lemons on Penne Pasta:

It’s the New Year and time for promises to change what we don’t like about ourselves, right? For me, wrong! This year I’m taking a different approach to the New Year — I’m adding on to what I do like about my life! We’ve all had our share of challenges over the years, but each and every year I’ve worked hard to become stronger, wiser and better as a person. What doesn’t break you makes you stronger! I like that saying because its your strength that builds your character and tenacity. What I’ve also learned is that you have to live your life for you, dig deep to get what you need out of life, to feel good. Feeling good is key to a great life, right? My New Year’s resolution is to do more of the good stuff: eating healthy, working out, getting my career back on track and staying on budget. Most importantly, I will be spending quality time with my family, slowing down, hanging with quality friends, working in my garden and teaching my children that we all have to work hard … but need to play hard as well!

After all the grubbing we did during the holidays, it’s time to get back to our healthy eating with these easy and tasty Salmon Filets. This recipe is simple to make but it’s also one of my favorite dinner party dishes. The Salmon comes out juicy and sweet because its cooked on top of the onions (so they don’t burn). Trust me, this recipe is a down home favorite!

Life is short, make time to enjoy it!

Ali in the Valley

Directions:

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Today is a great day!

I’m thrilled to be celebrating the 2nd inauguration of our 44th President Barack H. Obama on Martin Luther King, Jr. Day!

Happy MLK Day! Ali in the Valley

Ingredients: Photo by: Ali

In a large skillet or saute pan, heat 2 tablespoons olive oil over medium-high heat. When the oil is hot, add the onions and cook until just beginning to get translucent, about 3 minutes. Spread the onions out so they cover the bottom of the pan. Meanwhile, lightly season the salmon on both sides with Essence.

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Avocado & Mango Smoothie:

I’m serving the family this green smoothie because it’s filled with an abundance of healthy uplifting ingredients and it tastes great!

Ingredients:

1 1/2 teaspoons lemon juice 1/2 teaspoon salt 4 (6-ounce) salmon fillets, skinned Essence, recipe follows 2 tablespoons olive oil, plus 2 tablespoons 1 medium yellow onion, very thinly sliced 2 medium lemons, ends trimmed and sliced into very thin rounds 12 ounces penne pasta 2 tablespoons extra-virgin olive oil 1/4 cup sliced scallions Chopped fresh parsley leaves, garnish

Photo by: Ali

2 teaspoons fresh lime juice 1 ripe avocado, halved, pitted and peeled 1 mango, cut & cubed 2 tablespoons chopped fresh mint leaves

Directions: In a blender, puree all ingredients and serve in a chilled glass with a lime wedge as a garnish.

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NATURA | MIND, BODY & SOUL

Welcome to Ali in the Valley! I’m Alison Ball-Kilmer an entertainment executive that loves food and entertaining. Ali in the Valley is a lifestyle blog about healthy delicious food and simple lifestyle tips on how to be a great host or hostess all on a budget. Visit Ali @ www.aliinthevalley.com

Beef Stew:

Directions:

What’s your favorite meal to keep warm?

In a large pot, over medium-high heat add 1 tablespoon olive oil to the pan and season the beef with 1 teaspoon of the salt, 1 teaspoon Essence and 1/2 teaspoon of the black pepper. Sear the beef until brown for about 6 to 8 minutes, stirring occasionally.

Add remaining olive oil, onions, celery and 1 tb garlic, flour, beef stock, tomato paste, herbs and spices. Deglaze the pan with the stock, scraping the browned particles away from pan. Add the potatoes and carrots. Bring the liquid to a boil and reduce to a simmer, cover and cook for 1 1/2 to 2 hours or until the meat is very tender. Once the stew is cooked, stir in the peas, remaining garlic and parsley. Re-season the stew if necessary and serve immediately.

Make this week productive and do something for you!

Ingredients for Essence Seasoning:

Ali in the Valley

2 1/2 tablespoons paprika 2 tablespoons salt 2 tablespoons garlic powder 1 tablespoon black pepper 1 tablespoon onion powder 1 tablespoon cayenne pepper 1 tablespoon dried oregano 1 tablespoon dried thyme

Dang! I don’t remember it ever being this cold outside! I woke up this morning to take the kids to school and water on the ground had turned into ice. Yikes! Ice on the road in Encino?

Um…can we say global climate change.

So to keep my crew warm from the inside-out I made this hearty, flavorful beef stew. I love one pot cooking and the key to a great pot of stew is slowly building up all the flavors and adding in wonderful, fresh herbs and spices.

Ingredients:

2 tablespoons olive oil 2 pounds beef stew meat, cut into 1-inch pieces 1 1/2 teaspoons kosher salt 1 teaspoon Essence, recipe follows 3/4 teaspoon black pepper 2 tablespoons garlic (chopped) 2 cups of onions (chopped) 3 tablespoons all-purpose flour 4 cups of beef stock 2 tablespoons tomato paste 1/4 teaspoon dried thyme 1/4 teaspoon dried oregano 1/4 teaspoon dried basil 1/8 teaspoon ground allspice 1 pound small potatoes, quartered 1 cup carrots (chopped) 1 cup celery (chopped) 1/2 cup frozen green peas, thawed 1 tablespoon chopped fresh parsley leaves

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NATURAL HAIR | NUTRITION BASICS NATURA | MIND, BODY & SOUL

9Advice Healthy Nutrition Basics on proper eating can be confusing.

Here are some basic tips for good nutrition:

a daily multivitamin for your age group. These 1Take will compensate for gaps in your nutrition picture.

Women over 50 need less iron than younger women.

calcium and vitamin D. That means three 2 Boost to four 8-ounce servings of low-fat dairy every

day. If you are lactose intolerant, try hard cheese, yogurt, fortified products like orange juice, canned salmon, broccoli, and legumes. Take 1,000 to 1,500 milligrams of calcium daily if you are not getting adequate calcium in your diet.

veggies, whole grains, and legumes.

3 EatThesemorewillfruits, give you plenty of disease-fighting antioxidants, more fiber, and less sodium.

enough fiber. Whole-wheat pasta, cereals, and 4 Get breads, oatmeal, brown rice, popcorn, and fresh fruits and vegetables all are high in fiber.

right proteins. Get a balance of lean protein 5 Eat(liketheskinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein.

a vegetarian meal a few times a week. A 6 Enjoy plant-based diet is low-calorie and dense in vitamins, minerals, and disease-fighting antioxidants.

salt intake. Too much salt is linked to high blood 7 Cut pressure. fats wisely. And keep them to a minimum.

8 Choose Avoid trans and saturated fats, like those found

in butter, margarine, salad dressing, fried foods, snack foods, and sweets. “Good fats� include many vegetable oils like olive oil, some nuts, and fish, such as salmon and tuna.

the sweets. Limit the soft drinks, sugar, and 9 Curb sweets; they can be loaded with calories and have little nutrition.

Want to do your part to keep your body vibrant, strong, and healthy? Make these simple steps for good nutrition a part of your life as you age.

Source: WebMD

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The fashionable way to save your hairstyle while at the gym, exercising outdoors, or living an active lifestyle!

Revolutionary Patent Pending "Edge Control Technology" * Wicks away moisture * Allows heat to escape * Keeps your hair flat * SAVES YOUR HAIRSTYLE!

saveyourdo.com/

NATURA | MIND, BODY & SOUL

7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. By Mayo Clinic staff Want to feel better, have more energy and perhaps even live longer? Look no further than exercise.

The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways ó by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure?

No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

No. 6: Exercise puts the spark back into your sex life

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Do you feel too tired or too out of shape to enjoy physical intimacy?

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

No. 4: Exercise boosts energy

No. 7: Exercise can be fun

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.

And when your heart and lungs work more efficiently, you have more energy to go about your daily chores. continued:

Exercise and physical activity can be a fun way to spend some time.

It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

No. 5: Exercise promotes better sleep Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

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The bottom line on exercise Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

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SOMETHING FOR THE SPIRIT

GOD IS GOOD ALL THE TIME Even when it seems as if you are not being heard What you don’t see does not mean no one is there God knows your heart God knows what you need God listens when you speak to Him If you just have patience you will get what you deserve But you have to be willing to sacrifice Prepare for that day to come so you will be ready Your life has already been planned out and your cards have been dealt But, it is up to you to play the hand that you are given Yes, you have choices Yes, it is up to you to make the right decision You live and learn You give respect and you earn respect If you have faith, believe, and stay true God will surely make a way for you

by Chenelle Marshall

AUTHOR-CHENELLE MARSHALL 85

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POETRY FOR THE HEART, SOUL, AND MIND

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