The Sisterhood, January 2017 by The Sisterhood

JANUARY 2017

The Fabulous Fabiola Pg. 8

CONTENTS 6 WEALTH IS AN

INSIDE-OUT JOB PART 2

TEAM SISTERHOOD MICHELLE HOLLINGER Publisher and Editorial Director CATHY CHARLES Senior Graphic Designer and Illustrator

WOMEN AND WEALTH

ALEXANDRA HARRIS Staff Photographer

MakeupbyRory.com

STEPHANIE HARRIS Contributing Writer C O N TA C T : sisterhoodnewsmag.com 305-924-5773

8 Award-winning make-up artist and entrepreneur. Philanthropist who helps girls discover their beauty from the inside out with her Our Girls Enrichment Program. Change Maker selected to attend the inaugural White House Women’s Summit for her philanthropy work and leadership. 2

THE SISTER HOOD | JA NUA RY 2017

COVER STORY: THE FABULOUS FABIOLA

10 11

S.O.S COUNCIL: A deeper love

Why seeing a natural hair pro costs less than DIY

Is your cardio-workout counterproductive?

PUBLISHER’S MESSAGE

Women and Wealth The 3 minute truth about money & Millennials!

How does looking back help us to move forward? It’s all in how you do it. Looking back merely to rehash what you didn’t do or what you did wrong is counterproductive. There’s nothing you can change about your past, whether it happened yesterday, last year or last decade. What you can do is look back with an eye for gratitude. What did you do right? How did you grow? What healthy risks did you take? What did you learn about yourself? What three qualities from 2016 are you taking with you into 2017 to make it a great year?

Asking the right questions helps your retrospective glance because it focuses your attention on the right things. I’ve asked myself which three 2016 changes I plan to build on in 2017. Here’s what I came up with: For 2017, I plan to be more courageous. I did a great job in 2016, but there are a couple of areas of my life that are screaming for change. It’ll take courage for me to leap from those “comfort zones.” I plan to take my prayer life to an even deeper level. Religion has never really suited me, but spirituality has awakened me to more than I could have ever imagined. I want to go deeper. I plan to expand on my travels. Last year I made good on self-promises that land-

ed me at amazing music festivals in Baltimore and California. Those two are now annual events and I’ll add a few more domestic and at least one international excursion to the list. The women in this month’s issue are the perfect motivation for us to kick 2017 off with gusto. The fabulous Fabiola Fleuranvil is simply amazing. What she’s accomplished as an adult began with a confidence seldom found in little girls. Her story will inspire you, I guarantee it, especially when you read her take on the ‘F’ word. In her second Women and Wealth column, Hyacinth Henderson shines light on the fascinating group both she and Fabiola belong to – Millennials – by telling us who are and why they do what they do.

We’ve continued our Teri Williams Wealth from the Inside Out conversation; which is perfect as 2017 rolls in. Teri has a way of making wealth accessible by empowering women to take authentic control of their finances. Authentic control requires examining how you’re living. Are you trekking to a job you hate each week? Are you clear on the three plans Williams insists we have on our wealth-building journey? Kudos to you if you’re stepping out of your comfort zone, but it’s important to know whether you’re stepping out from empowerment or from necessity. Williams breaks down the difference and explains why an empowered comfort zone exodus is in order. I’m excited about 2017. I have a feeling it’s going to be great! Happy New Year!

Michelle

In sisterhood,

7 PRINCIPLES of an active S.O.S. SISTERHOOD OF SELF

• All women have an S.O.S. that is either active or inactive. • The only way to activate your S.O.S. is to spend time in the silence, daily. 4

• Self-forgiveness elevates an active S.O.S. • Paying attention to thoughts and words is imperative to maintaining an active S.O.S. • Gratitude helps an active S.O.S. thrive. THE SISTER HOOD | JA NUA RY 2017

• An active S.O.S. points the way to inner splendor, which reveals life purpose. • An active S.O.S. impacts a woman’s sisterhood exchanges with other women

Who is she?

be doing it their way.

@MSMHOLLINGER

Happy New Year! As another year rolls in, it’s a great time to take inventory. Personal reflection on how 2016 unfolded is a great way to chart our future.

Poetic expressions

By Michelle Hollinger

MICHELLE@SISTERHOODNEWSMAG.COM

Who will you be in 2017?

SisterSpeak

TCO are far more likely to start a business and become entrepreneurs- “millenniprenuers”- than previous generations. It may appear that TCO aren’t accomplishing things while ‘vacationing’ however, they may be beta testing a start-up concept, expanding connections globally or running a successful business from their smartphones from the other side of the world.

HYACINTH HENDERSON First, let’s identify what a millennial is: millennials are folks born between 1980 and 1995. Second, most millennials don’t like being referred to as millennials so to respect this preference, millennials will further be referred to as The Chosen Ones (TCO). Millennials, The Chosen Ones, have been hated since the internet was invented. There are preconceived notions about TCO and how the world will function as generations before us age out. A lot of chatter seems to be regarding lifestyle, spending habits and our understanding (or lack thereof) of finances. The secret sauce to understanding TCO is accepting that we do things differently. It’s fine if TCO aren’t interested in immediately being tied to a mortgage payment for 30 years. Many of us remember the housing crisis and the mess made by generations before us, while TCO were trying to figure out their student loan debt. It’s okay if TCO prefer enjoying more lifestyle experiences such as traveling, fine dining and focusing on health, happiness and relationships sooner, than later. The idea of working for 50+ years while waiting for retirement to enjoy life doesn’t appeal to most TCO. TCO are accustomed to getting things fast, most times by way of handheld devices-and this includes their finances. Technology makes it easier to stay connected, and studies show that 37% of TCO check their finances weekly. TCO are also known to Google things they aren’t experts on however, very few are willing to spend more than an hour obtaining professional financial advice. This doesn’t mean that TCO aren’t taking care of their financial house, it means that they may

A benefit of being the first generation with the internet is the fact that the world has literally been in the palm of our hands for years. The ability to discover a need, develop a concept and execute it with the help of people from all over the world is progressive. With proper planning, TCO can be financially conscious and build a nest egg while enjoying life, now. We can definitely do both.

Have you met? Ageless, she waits patiently, Inimitable introduction. Familiar stranger. Immediate recognition. Go beyond courting. Wine, dine, bare Truth. Discover origin. Share daily silence. Listen, she whispers. Sacred secrets. The secrets have power. The power is Real. And so is she. Are you?

Happy All Year! You’ve probably heard ‘Happy New Year’ a dozen times already, but it is my sincere hope that you have a Happy All Year. Whatever it is about the eve of December 31st that gives you wings, keep it and use your magical wings consistently and frequently throughout the year. You may look up on the eve of June 25th to find that you’ve accomplished many of your goals (resolutions) and won’t have to resolve to accomplish the same things next year. The fact that we have the power to set goals and make our intentions clear all in the name of living the life of our dreams is amazing and quite feasible. Advising you, for example, to have $100 automatically deducted from your bank account sounds easier than asking you to save $5,000 a year. When you take deliberate and consistent action, the difficult suddenly becomes easy and before you know it you’ve increased your savings! Here’s to a new you, all year long. Hyacinth Henderson is the Managing Director, Investment Adviser at the Henderson Financial Group and is a registered representative of IFS Securities, located in Atlanta, GA. FINRA/MSRB/SIPC. Contact her at www. TheHendersonFinancialGroup.Com or 305825-1444.

THE SISTER HOOD | JA NUA RY 2017

Wealth is an inside-out job Part 2

EDITOR’S NOTE: In last month’s issue of The Sisterhood, powerhouse banker, Teri Williams, president and COO of OneUnited Bank, shared her ideas about wealth-building from the inside out. In this edition, Williams provides more insight into the wealth-building process by spelling out her three plan approach, and her belief that Black women are experts at stepping out of “comfort zones.”

or it wasn’t because some professor taught me something. It was because my great grandmother instilled in me the basics of business when I was a kid,” Williams said. “And I think we tend to not connect the dots…we don’t give as much power or as much value to the nontraditional real lessons learned from our families who, because of their struggles, we learned how to succeed.”

“You have to have a higher purpose than wealth building. Do you find that job fulfilling or are you just doing it because it pays the bills, because eventually that’s going to wear on you, wear on your health, wear on everything,” she said of people who essentially hate the Monday mornings of their life because they spend 30 years going to a job they despise.

By MICHELLE HOLLINGER

Succeeding at wealth also requires using a three plan approach, Williams shared.

Even though her wisdom and ideas seem perfect for a wealth-building for sisters bestseller, Williams said she needs to live a little more before putting pen to paper. When she does, this writer will be among the first to snag a copy.

A few years ago when Facebook C.O.O. Sheryl Sanådberg was making the talk show rounds to promote her book, Lean In, Teri Williams could not relate. “Black women have always been leaning in,” she said during an interview in her OneUnited office in Miami. In our conversation, “leaning in” and stepping out of comfort zones were essentially synonymous. And while she recognizes how Black women have always moved beyond what felt familiar and safe, Williams noted that necessity was often the driving force behind their actions. “So we’ve always stepped out of comfort zones because we’ve always had to do whatever we had to do to move our families forward,” she shared, noting, for example, starting a new job because “ it’s paying more money. You gotta do it even though you were comfortable at your old job. It’s a new job and ‘there’s nobody who looks like me.’ But you gotta do it,” Williams explained. She admires their strength, but would like to see Black women stepping out of comfort zones from a more empowered space; a space that acknowledges what they bring to the table while eyeing something bigger. “What I have right now is fine, but I know I can do better. The sky’s the limit and I have what it takes to get to the next level,” is the mantra Williams wants sisters to embrace. Recognizing how history factors into their accomplishments is also essential, Williams said. “We’re not here by accident. It took me until like a year ago to recognize that I am my great grandmother’s great grandchild,” she said of the woman who was “a business woman long before the term was coined.” She is adamant about giving credit where credit is due. “When I got to Harvard Business School and was able to graduate at the top of my class from Indiantown, Florida, it wasn’t because I went to Brown,

“One of the things we do at the bank and I’ve always done in life, I truly believe that you should have three plans no matter what. You shouldn’t have more than three because you need to focus, but you can’t depend on one. Two I could live with but three is the magic number.” Her rationale for having three plans is practical, “Because it is likely that something is not going to work out.” In last month’s article, Williams talked about the importance of following your passion as a means to building wealth. In order to be effective, she said your three plans must follow suit.

Make 2017 your year for traveling

She also advises saving a portion of your pay before it reaches your pocketbook. Done over a long period of time, compounded savings add up, significantly. For those who did not get the “pay yourself first” memo or who, for whatever reason, never managed to save money consistently, Williams cautions that risk must now become a major part of their wealth-building strategy.

Sounds like you’re in need of a vacation. Planning a vacation gives you something to look forward to in the new year. What’s more, studies show planning a vacation is one the best parts of the travel experience. It can boost your mood for weeks leading up to the big trip. From researching exciting destinations, booking accommodations and counting down the days until you leave, travel can get your 2017 off to the right start, or be the perfect gift for the holidays. Here are four tips to make the trip perfect: Get away to disconnect: When planning a vacation, select a location where you can truly disconnect from your job and home responsibilities. For example, with 60 miles of coastline open for relaxation and fun, Myrtle Beach, South Carolina, is a wonderful destination that’s an easy drive or flight from virtually anywhere in the United States. Once you arrive, make sure your out-of-office email is set and resist the urge to check social media. Now’s the time to focus on you and your loved ones. Get away to reconnect: AAA reports two out of three people say quality time with loved ones is the most important part of a vacation. In addition to selecting a great location, strive to find comfortable and convenient accommodations. Condotels, multi-bedroom hotel units

For more information about OneUnited Bank, visit www.oneunitedbank.com.

“Ideally all three of those plans should be fulfilling. Don’t just say ‘I gotta have another plan, let me create one.’ You have to come up with three fulfilling plans to help you build wealth,” she advised.

Do you dream of getting away from the stress of your everyday life? Are you looking for a way to reconnect with loved ones? Do you need a change of pace?

SAVE THE DATE

Wherever the conversation goes as it relates to building wealth, Williams’ inside-out approach is a part of the discussion.

Get away to try something new: Trying an activity you’ve never done before is guaranteed to give you and your family memories to last a lifetime. Do some research about the destination you’ve selected and sign up for activities in advance to ensure you get the most convenient times. Whether it’s crabbing off a pier, kayaking pristine back-rivers or taking a hot air balloon ride, doing a unique activity is something you’ll always remember (plus you’ll get a story that is sure to make everyone jealous back home). Stop dreaming and start planning - that unused PTO is full of possibilities. Whether a gift or a family trip next year, let these ideas guide you to the vacation of a lifetime.

Join County Commissioner Barbara Jordan and City of Miami Gardens Vice Mayor Erhabor Ighodaro at the...

Saturday, February 4, 2017 12:00 PM - 4:00 PM JORDAN

“What may be a big risk for you may not be a big risk for me. Somebody may leave their job and start a company and that’s a big risk for them,” she stated.

Get away to build memories: A whopping 91 percent of people say their favorite memory is a vacation, according to Expedia.com research. To set the stage for massive memory-making, select a location with something for everyone. There’s more than just the gorgeous shoreline at Myrtle Beach. Feel like a mermaid when you visit Ripley’s Aquarium. Learn the wonders of science and the imagination at WonderWorks. Travel back in history by exploring Hopsewee Plantation and LW Paul Living History Farm. Finally, indulge the palate by visiting a variety of eateries along Murrells Inlet MarshWalk. Learn more at VisitMyrtleBeach.com.

“BLACK EXCELLENCE”

“People who didn’t (save consistently) and they’re now at 44 or 54, and they’re saying ‘I didn’t (save), what do I do,’ the adage, of no risk, no reward is actually true. In order to build wealth, you have to take risks,” Williams explained. What you find risky, however, is relevant.

and beach homes, are all wonderful options to bring your family and friends closer together. Plus, the extra amenities (like full kitchens) are sure to make your stay that much more relaxing.

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Make-up by Rory Lee; photos by Thierry Dejean

THE SISTER HOOD | JA NUA RY 2017

The fabulous Fabiola

By MICHELLE HOLLINGER

To let her tell it, what she’s doing is no big deal. However, to her family, colleagues, clients and even casual observers, not only is it a big deal; it’s changing the culture of how things are done in South Florida’s minority communities. Think of your three favorite motivational quotes and chances are she’s bringing them to life. The she is Fabiola Fleuranvil and it’s easy to assume the meaning of her name is the adjective sharing the first three letters. She’s on a trajectory to be a global phenom; several clues existed when she was just a girl. When most of her 12-year old peers were asked what they wanted to be when they grew up, none answered the way she did. “I’m going to be a business woman,” Fleuranvil said she responded whenever anyone asked about her future. “I’m not going to work for anyone,” she’d confidently assert; a prediction that has been true for more than two decades. Hers is a fascinating story of vision, faith and action. She’s been marching to an entrepreneurial beat since grade school. “As a kid, I sold chips and candy not because I needed it but because I liked the hustle of it. I’ve always found ways to make money,” said Fleuranvil, who, as a kid, informed anyone who would listen that she planned to skip the 12th grade. “I took the SAT in the 8th grade, by the 10th grade; I went to my principal and told him ‘I need you to sign off on this,’” she explained. Her mother balked when the time came to approve her daughter’s early exit, so an undaunted Fleuranvil did what any determined high school freshman would do. She forged her mom’s signature. The bold 11th grader said her goodbyes to incredulous high school teachers, peers and counselors that year. “In the 12th grade, I was at FAMU when I was supposed to be in high school,” she said of the already incredible feat made even more amazing because of how frequently she skipped class. When administrators eventually confronted her about her excessive absences, her response blew them away. “Why do you have 30 days of skipped classes,” they wanted to know, to which she replied, “Because I got a job.” Fleuranvil claims no credit for the steely determination, an ability to foresee her future and knowing what to do and when to do it. It’s spiritual.

of them felt right. Besides, working for someone else, regardless of how much they paid, was not a part of the plan. She explains her ambition like this: “That’s just how God made me,” but also credits her HBCU experiences at Florida A & M and Clark Atlanta universities for helping her succeed. “At Clark we have this thing; you find a way or you make a way, so I made a way,” she said of passing up salaried positions paying up to $100,000, some with $20,000 signing bonuses. A staunch belief in black excellence, she said, was her gift from FAMU. Making a way, excellently, is how she rolls. “When I was in Atlanta and I started out my marketing company at 21, 22, I also started doing real estate where I purchased and rehabbed three properties while I was in Atlanta,” said Fleuranvil, who returned to Miami in 2008 and renamed her firm from NYLA Entertainment to Blueprint Creative Group. The steps she’s taken since then have been met with astonishment by others, but to her,” I haven’t done anything. There’s a lot that I need to do.” When asked how she navigates the fear that manages to stop other women from pursuing their dreams and goals, she said, “I don’t really have any fear.” She’s a PK (preacher’s kid) so she recognizes that faith and fear cannot coexist. “Because of me being grounded in my faith naturally, I’m not really afraid. I’ve always seen ahead, God speaks to me, everything I see kind of manifests.” What’s manifesting for her now is a successful marketing and branding company that includes the Florida Classic football game as a client. And in her other professional life she coordinates other projects that fit needs in the black community. Take the ‘First Wednesdays South Florida HBCU Alumni Social,’ monthly gatherings that she and Ed Sylvain started to meet other blacks that, eight years later, is now a mainstay that has resulted in marriages, solid friendships and serious business deals. Or Black Pages Miami, an online directory that compiles black-owned establishments in the 305. She and a group of fellow Millennials were not willing to be spectators to the gentrification occurring throughout Miami’s inner cities so they sought out guidance from T. Willard Fair, president and CEO of the Urban League of Greater Miami; and Oliver Gross, the League’s housing development guru and are now property investors.

“Something had already kinda been spoken in my spirit that that was going to happen anyway,” she shared.

The global aspect of her business is unfolding organically. Fleuranvil is an avid traveler whose keen business sense has her poised to strike a deal with Senegal to make use of a surplus annual mango harvest. You read that right. Senegal.

Her childhood backstory helps explain the fearless drive that led her to launch an online shoe store while in grad school, graduate at 21, MBA in hand; and pass up lucrative corporate job offers because none

Fabiola’s view of sisterhood includes collaboration, not competition, being supportive and celebrating other’s success. Because she’s a business woman, it also means women “making money together.”

THE SISTER HOOD | JA NUA RY 2017

Make-up by Rory Lee; photos by Alexandra Harris

THE SISTER HOOD | JA NUA RY 2017

Does seeing a natural hair pro cost less than DIY? By MICHELLE HOLLINGER

T he S.O.S Council An unfolding novel

A deeper love

BY MICHELLE HOLLINGER

who is holding a somber Dr. Jones. “Did you hear that?”

“I thought I told you not to let her touch you,” Miriam says to Sheba, who is hugging Shelby.

Dr. Jones wipes her nose on the back of her sleeve and focuses her bloodshot eyes on him.

“I couldn’t stop her. She just kept coming. What was I supposed to do, run from her?” Sheba demanded.

“Hear what?”

“You could’ve gone up higher. She was supposed to stay. She had so much to share and so much work to do. You were supposed to help her do the work,” Miriam said. “Oh well, now you have to let her go if you want to remain on the council.” “What do you mean let her go? She’s here now. Can’t she just stay with me?” “That’s not how it works,” Miriam explained. “Your role on the council must now focus on helping someone else. Since she’s here, she no longer needs your help. Let her go on to her next assignment.” “Well then, I quit the council,” Sheba said, laughing. “Your contract isn’t up yet,” Miriam warns. “Girl, please. I got on the council to save my daughter. She don’t need saving no more, so I’m done.” “I told them letting you on wasn’t a good idea. S.O.S. council members have to be unattached. It has to be about wanting to see all women soar while they’re still there. Focusing on loved ones, aye, never mind,” Miriam says before floating away. The beep of the heart monitor startles Dr. Hernandez,

Sales of natural hair care products have reached $946 million per year and climbing. A major driving factor includes sisters who prefer to go it alone, eschewing natural hair professionals and relying on YouTube tutorials, often in an effort to save money.

They both turn to look at Shelby, whose eyelids quiver so unperceptively, so agonizingly slowly they’re both convinced the movement was involuntary; normal postmortem stuff as corpses settle into their new state. “I’m letting go, she’s gone and it’s ok,” Dr. Jones says to Dr. Hernandez but really for her own benefit. She begins pulling the stained sheet over Shelby’s face, but stops suddenly. “Can we at least cover her with something clean,” she says. “I’ll be right back,” Dr. Hernandez says as he exits the room. Danita walks closer to Shelby and looks at her face. She’s taking in all the bruises and swelling, noticing the dried blood and wondering what caused a man’s hands to become weapons used to pummel the life out of his pregnant wife. Tears begin rolling down her face and she places her hand atop Shelby’s where the IV needle is still inserted. Although Shelby’s gone, Danita involuntarily moves her hand so as not to disturb the indicator. She’s surprised by the deep sadness rising and the words spilling from her mouth. THE SISTER HOOD | JA NUA RY 2017

“God bless her soul; bless this short life she lived. Welcome her into your presence dear Lord, her suffering is over and she is free,” Shelby said, pausing briefly. “Bless her baby girl, God, guide her to a better life, a life free of abuse and anger, and bless her Lord so that her life without her mother causes her no harm.” Danita stops abruptly. She holds her breath to make sure the inhale and exhale she thinks she heard were not her own. The energy in the silence shifts subtly. Danita’s focus is so intently on Shelby’s eyes that she almost misses the minute movement in Shelby’s arm. What she doesn’t miss is Shelby’s index finger swiftly lift and lower. Danita places two fingers on Shelby’s wrist, feeling for her pulse while simultaneously flipping on the ventilator and pressing the emergency button. Dr. Hernandez returns with a white sheet. “What the…” he quickly jumps into action. Tears that welled up in her Danita’s eyes stream down her face. Her hand is in Shelby’s and Shelby’s weak grip has tightened.

EDITOR’S NOTE: The S.O.S. Council is an unfolding novel being written by Michelle Hollinger. Each month, a new chapter will be included in The Sisterhood. To read preceding chapters, visit https://issuu.com/thesisterhood/docs/the_s.o.s._council_1.4.

One of South Florida’s most prominent natural hair pros, Simone Hylton, co-owner of Natural Trendsetters, said many women who go the ‘do it yourself’ route to natural hair frequently end up costing themselves more in money and the health of their hair. “With hair, everybody’s hair texture is so different that it takes an expert to know what your hair texture really needs,” Hylton said. Instead, “What’s happening is now people try to figure it out by themselves and they’re getting misinformation on YouTube so they’re running around buying products that they probably don’t need.” Walk the hair products aisles at Target, Walmart or even Publix and you find a variety of natural hair products with labels promising to perform functions necessary for the health and growth of natural hair. If the products do not measure up, women are likely to purchase something different in the search for what works for their hair. Hylton said, “They end up with a cabinet full of products that don’t work when they could just go to a professional and skip over that process and get the products that do work.” Growing long, healthy natural hair is

the goal of many naturalistas; however, the DIY approach can be an unwitting obstacle. “What’s happening with them is they’re growing their hair out and they’re going natural, but their hair isn’t as healthy as it could be. Simply by the way you comb it, the way you treat it, the products you use. Our hair breaks really easily.” Hylton said her clients’ experience is different and their hair growth is accelerated. “Someone who comes to me to go natural, within a year they’ve got shoulder length hair,” she explained. Conversely, she added, “I’m seeing people who have been natural for three to five years, doing it themselves and their hair hasn’t hit their shoulder.” She said she and her stylists’ approach is all about creating health and retaining length. “When you come to a salon, we give you styles where we take you out of the equation where you don’t have to comb your hair as often. You kinda just wear it and rock it until you come back and get it done again.” For consumers who balk at seeing a professional stylist due to cost, Hylton says, ‘’It ends up costing you more in the long run. You’re not satisfied with the results of your hair. It looks like it’s cheaper taking that route, but it ends up costing you more with hair loss and from buying a bunch of products you can’t use. “

THE SISTER HOOD | JA NUA RY 2017

Simple, healthy twists to favorite family foods (BPT) - From favorite meals to the snacks they ask for daily, you probably have a list committed to memory of the foods your family enjoys most. Wish you could up the nutrition factor on some of those items? With a few healthy twists, you can easily encourage your family to eat more wholesome snacks and meals while still appealing to their taste buds. Registered Dietician Christy Wilson offers incredibly simple ideas for recreating meal and snack time so your entire family benefits from better nutrition. For more inspiration for healthy eating, visit www.vivemejor.com. Snack fresh When hunger pangs strike, but it’s not yet mealtime, reach for fresh fruit. Get a little creative by making fruit parfaits by layering chopped fresh fruit with yogurt and granola. Packed with vitamins and minerals, you can feel good when your kids ask for more. Super sides Get creative by adding fresh produce into side dishes. For example, add red pepper, mushrooms, onion, tomato

and lime juice to Knorr Fiesta Sides Yellow Rice. Want to make it a meal? Add a protein like sauteed chicken breast cut into bite-size pieces.

1 package Knorr Fiesta Sides Yellow Rice

Satisfy the crunch craving

1 large tomato, diced

Sometimes your family just wants something crunchy so they reach for that bag of chips. Stop! Instead of chips, prepare crunchy vegetable sticks like jicama, carrots and cucumbers. They’re great for dipping and packing in the kids’ lunches.

Directions:

Double the vegetables For a nutrition boost, double the vegetables in favorite family recipes. For example, you can take Knorr’s recipe for Fiesta Lime Chicken and give it a nutritious spin with two or three tomatoes instead of just one. Fiesta Lime Chicken

1 avocado, diced

If desired, season chicken with salt and pepper or Knorr Chicken flavor Bouillon. Heat oil in large nonstick skillet over medium-high heat and cook chicken, stirring frequently, until chicken is thoroughly cooked, about 5 minutes. Stir in lime juice. Remove and set aside.

ENGAGEMENTS | MATERNITY SHOOTS | FAMILY SESSIONS | SPECIAL EVENTS | GRADUATION SHOOTS

Prepare Knorr Fiesta Sides Yellow Rice in same skillet according to package directions. Stir in chicken, avocado and tomato until well blended. Top, if desired, with shredded cheddar cheese, chopped red onion and cilantro.

Serves 4 Preparation time: 10 minutes Cooking Time: 15 minutes Ingredients: 1 pound boneless, skinless chicken breasts, sliced 1 tablespoon vegetable oil 2 tablespoon lime juice

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THE SISTER HOOD | JA NUA RY 2017

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(BPT) — Does your exercise routine live and die by the treadmill? Does your workout consist of an hour on the elliptical? While you can’t ignore the positive impact aerobic exercise has on your health, it may not be the dream weight-loss solution you hope for. “It seems an awful lot of people walk, jog, run and cycle on a regular basis, hoping the time spent on the treadmill, bike or trail will equate to drastic weight loss results,” says Paul Kriegler, registered dietitian and nutrition program manager for Life Time Fitness. “There’s a fair amount of research on how much cardio is best for realizing health benefits, but there are a few factors that could be compromising those benefits for you.” You’re doing cardio, but moving less throughout the rest of the day. Think about this: you wake up early, get to your health club and work hard for a solid hour, spinning your legs until they feel like jelly. A puddle of sweat surrounds your bike and your heart rate monitor says you burned 950 calories. That’s great, until later on, you forgo your normal walking break because you feel too worn out. And later that evening, you catch a nap before dinner rather than walking the dog or mowing the lawn. People often justify inactivity in the hours after a strenuous workout. Most experts recommend getting the majority of your movement throughout the day instead of condensing it into one particular segment. You’re doing too much cardio.

Is your cardio-workout counter-productive?

The health benefits of cardiovascular training appear to begin after around 30 minutes of moderate intensity four to five days per week, totaling around 150 minutes. When it comes to cardio, more isn’t always better, especially if you don’t give your body time to recover. According to an article titled “Effect of the volume and intensity of exercise training on insulin sensitivity,” published in the September 2013 edition of the Journal of Applied Physiology, opting for long, frequent sessions is often less effective than shorter, higher intensity. Doing long sessions of cardio, more than 60 minutes, is rarely necessary unless you’re training for a specific event. Another observational study of recreational joggers suggest you’re better off capping your strict cardio time at 30 minutes and including several days per week of resistance training.

While exercising to burn off some energy may give you a little room for forgiveness, exercising to prepare for or undo poor eating habits doesn’t guarantee you results. In fact, according to a study in PubMed, large amounts of cardio training have been shown to induce compensatory eating patterns, especially in women. It’s easy to get into this mindset, but exercise is far more than just a way to expend calories. Well-planned, properly executed bouts of activity can stimulate your body to go through incredible changes, but not if you’re using food as a reward.

Cardio can be helpful for getting a little solitude or zone out time, but doing the same workout every day when you’re looking for results is definitely not the answer. A good exercise program incorporates variability from one workout to the next. Your body has a few major energy systems, and they all need to be challenged over time. Try an Active Metabolic Assessment from Life Time to scientifically determine your most efficient heart rate zones so you can exercise smarter. Cardiovascular exercise may promote a positive mood, better cognitive function and reduce diabetes risk, but only if you do it right. Take these factors into consideration the next time you lace up your gym shoes and hop on the nearest cardio machine. THE SISTER HOOD | JA NUA RY 2017

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