For me, food is life and I eat to nourish my body so that it will perform at its optimal level. But, what if your body starts to attack itself? Auto-immune diseases are on the rise and the foods that we eat can have an impact on how our bodies will feel. Read about Andrea who is managing her rheumatoid arthritis through both traditional and non-traditional medicine and then check out Jasmin’s piece on RA and how you can help treat your body by avoiding certain foods. Maya has great stretches that you can do in the comfort of your own home to help alleviate some of the pain of RA, and you should be doing anyway, even if you don’t have RA. Food is also important to how our hair will grow. While there is no scientific evidence that certain vitamins will make your hair grow faster, having strong hair will help you to retain length. Lakisha’s article tells you about the best vitamins and the foods that supply them so your hair will be strong. Dayo gives you great tips to how to keep your hair from being dry and brittle and we also have a yummy hair deep conditioning recipe that you can try on your hair.
Photography by Mark
To keep your happy, we have a great tutorial on how to incorporate journaling into your every day life. This issue is full of great advice and information to get you on track to being healthy, happy and having great hair!
Scarlett Rocourt Creator of Wonder Curl Editor of Health, Hair & Happiness
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Contributors Maya Williams is a wife, mother, and nationally-qualified fitness competitor. She seeks to motivate and inspire women to achieve their fitness goals, no matter where they are on their journey. Find Maya at: mayafitgirl.wordpress.com Instagram- @maya_fitgirl Twitter- @maya_fitgirl
Lakisha Hill AKA Naturally Kish, Natural Hair/Healthy Living Blogger and Events Host from Baltimore MD. She’s been Loving her curls since '02 when she returned to Natural. Find Lakisha at: Passionistas.me/category/naturally-kish/ Instagram: @naturallykish Twitter: @naturallykish
Jasmine Price planned her life out in 2nd grade. Two Psychology degrees later she realized she was insane, unhappy, and unrealistic. She got out of her head and began her happy. Find Jasmine at: http://www.eyecheated.blogspot.com/ Instagram @lyrical_prodigi
Dayo L aka Tootieboots has been natural for 5 years. She is a natural hair enthusiast with a passion for encouraging others to explore their natural mane. She is by no means a professional natural hair expert but she enjoys sharing and exchanging healthy hair tips. Find Dayo at: free2bnaturelle.blogspot.com Instagram: @tootas_25
Jasmin Kearse is founder of Fountain of Life Health & Wellness that helps its clients maintain a healthy lifestyle. She also works in a private rheumatologist office and cherishes her 5 beautiful children & happily married life. Find Jasmine at: Facebook.com/NaturalBkBeauty Instagram: @NaturalBkBeauty
Kreamy Kurls a Jamaican girl, on the journey to lifestyle development and healthy hair. I am a DIY and hair blogger, aspiring model, motivational speaker and follower of Christ. Find Yulli at: http://kreamykurls.blogspot.com/ Twitter: @Blue_Grrl IG: @Kreamykurls
Donielle Dees is a lover of making fresh and healthy food from scratch for herself and her family. Through her blog, she shares these recipes to help enrich the lives of others. Find Donielle at: http://doniellemichele.blogspot.com/ IG: @doniellemichele
In late 2010 I was diagnosed with Rheumatoid Arthritis, an auto-immune disease that causes whole body inflammation that eafects the joints, bones and ligaments. At the time I had just opened my spa (I am a massage therapist.) In fact, when it became clear there was an issue I was in the middle of giving a massage, both knees swelled to the size of small grapefruits, unable to bend and barely move. While grimacing in pain, I told the client on the table, that I just remembered I had to get home to the kids and cut the session short. Never in the three years since diagnosis do I bring my pain and drama into my treatment room. That is where my healing journey began. When faced with not working, I was devastated. More devastated than the diagnosis, in fact. Not wanting to take the strong drugs given to those with RA, I decided to make lifestyle changes in hopes of altering my condition. I went vegan, gluten-free and gave up my wine. For more than four months, I sucked up the pain, getting weekly acupuncture and massage in the hopes that I could be pain free without drugs. Finally I gave in to a low-dose prednisone (steroid) and weekly shot of a disease modifying drug called Enbrel. These introductions were life changing. Now, just about four years later, I still take the weekly shot and taper on and off from the steroid. My massage practice is busier than ever and I've since received my esthetician license and even teach private yoga; this done with a fused right wrist and a hole in the bones my left foot the size of a nickel from deterioration. Most days are minimal pain as long as I take my pills on time, but I can honestly say that I have persevered simply because my mind wouldn't let my body win. Many people with this condition let the pain overtake them and take upwards of 10 different pills, shots and liquid per day. With monthly massage, yoga, a happy outlook and minimal drugs, I lead a very wonderful life. A life I thought was over with this diagnosis. Yeah, I walk with a limp and I can't run or walk very far anymore, but overall, life is so very good and I am grateful there are options. Andrea Kane, Owner Call or text 619.522.0026 The Bungalow Spa 1105 8th St. Coronado, CA 92118 Bungalow Yoga 1107 8th St Coronado, CA 92118
Rheumatoid Arthritis is a chronic disease that
causes pain, stiffness, swelling and loss of function in the joints. Typically, it occurs when your immune system starts attacking healthy tissue. The inflammation leads to swelling in the joints, making them progressively less mobile. People with Rheumatoid Arthritis (also known as RA) have immune systems that attack the lining of their joints, which can result in extreme pain. There are no proven links to support the theory that foods can prevent RA; however, there are foods that can help lower inflammation, which may benefit people who suffer from the disease. People with RA have higher levels of certain types of cytokines, which increases inflammation in the body. Polyunsaturated omega-3 fatty acids, work to suppress these cytokines and other inflammatory chemicals throughout the body. These good fats also help decrease LDL “bad” cholesterol and triglyceride levels, when used to replace saturated and trans fats in the diet. The American Heart Association recommends eating fish twice a week. All fish contain some omega-3, but salmon, herring, sardines and anchovies are filled with omega-3. Fish high in omega-3 are powerful anti-inflammatory foods that offer a multitude of health benefits. Other options that would allow you to incorporate omega-3 in your diet would be walnuts, extra-virgin olive oil and soybeans. Recent studies have shown that olive oil contains certain compounds that stop the production of the chemicals that induce the inflammation in your joints. It has also been suggested that olive oil has a calming effect on inflammation, as well. Antioxidants are an important component of fighting inflammation. Fruits and vegetables that are a great source of antioxidants include blueberries, blackberries, squash, sweet potatoes, carrots, tomatoes, peppers, oranges, broccoli and melons. Choosing colorful foods, with red, orange, yellow, green and purple, will ensure that you eat a variety of fruits and vegetables and have a balanced diet. Whole grains are also an excellent source in fighting against inflammation. The American Journal of Clinical Nutrition found that people who ate more whole grains, which include oatmeal, brown rice and barley, lowered their levels of C-reactive protein (known as CRP). C - reactive protein is a marker of inflammation in the body. People with RA tend to have their CRP go up during a flare. Whole wheat pasta and breads contain an antioxidant called selenium. Selenium is an inflammation fighting antioxidant. Another, advantage of eating whole grains instead of refined carbohydrates - such as white bread and white rice is that, whole grains assist you better with managing weight. Staying at a normal weight or losing weight, (if necessary) takes the pressure off of painful joints. Anti-inflammatory foods may have the ability to reduce inflammation, but the opposite of that is true as well: inflammatory foods may trigger your body’s inflammatory response. Tips to help incorporate more fresh foods in your diet, include, having oatmeal with fresh fruit for breakfast, snacking on whole fruits, nuts, seeds and fresh vegetables instead of cookies and candy, eating more fish and less fatty red meat, cooking with olive oil, having a salad with lots of fresh vegetables, staying away from deep fried foods, (baking or broiling would be a healthier choice), and finally choosing dark green or brightly colored vegetables as side dishes, which should fill half your dinner plate. Presently, there is no cure for Rheumatoid Arthritis; however, many affected people can live without having to suffer from joint pain. Along with prescribed medication from your rheumatologist, you can proactively incorporate better food choices to keep the inflammation in your joints to a minimum. By Jasmin Kearse
I was in the 4th grade when I wrote my first poem. It was in that moment that I knew I had a gift. I mean, I had a way with words and knew how to use them. My words had an effect on people. It was a natural high. I learned that I could evoke unwanted emotions and regulate the mood of an audience. Cocky? Possibly. Nonetheless I continued on my high until I abruptly stopped writing. I had lost my scripted voice. It would take me four years to write a poem again. But don’t get it twisted. The four years did not go without reflection. I had the daunting task of figuring out why I could no longer express my feelings in spoken word. I realized that I had been writing without feeling. My formula was simple, I felt some type of way about something or someone and I wrote about it. There was no room for me to just feel because my words had to have a purpose. If there is no purpose to your feelings, then they are irrelevant, correct? Wrong! In fact, that could not be furthest from the truth. I was stuck and denying myself the opportunity to explore why I felt some type of way stumped my growth as a clinician and as a poet. So, I allowed myself to focus on what my own words meant to me. I began the reflection process and with that came accountability. Consequently, I started to journal. Journaling was lame! Or so I thought before I began to journal. I must admit that I had no clue how to begin my journal. I did not know whether to talk about my day or document my gratitude. I did neither. Instead, I carried around a pocket-sized notebook and whenever I had a thought, I wrote it down. The thoughts varied from trivial to profound but whatever it was I made myself write it down. Once it was written down, I could not take it back and I could not second-guess whether it was important enough to share with the world. The more I wrote in my journal the easier it was for me to go with the moment and challenge myself. I challenge you to do the same. Everyone has his or her own reason for journaling. Therefore, there are different types of journals: Personal Gratitude Devotional Yoga Discipline Peace Introspection- self evaluation
Tips: For the tech savvy individual there are journal apps Penzu (www.penzu.com) Reminders Export/inport Insert photos In depth description of the different types of journals Penmia (www.penmia.com) Once it is written, LEAVE IT. That’s how you felt in Once you have established your purpose for journaling THAT moment. However, go back and read what it is important to set a realistic goal, check-in with youryou’ve written and reflect. self, recalibrate and celebrate your growth. Document stagnation, significant changes, growth and what helps to keep you motivated. By Jasmine Price
Does what we eat have anything to do with how healthy our hair is?? Absolutely!!! The condition of your hair and your dietary practices are directly related. I’ve noticed quite a few companies that sell “Hair Vitamins”. These vitamins pride themselves on the notion that they promote quick, healthy hair growth. While there is some truth to their claims, the “HOW” needs a little more clarification. Vitamins allow the body to grow and develop. They are also important in bodily functions - metabolism, immunity and digestion just to name a few. Because we live in the era of fast food, microwaves and GMO’s, it has become more and more difficult to receive the necessary vitamins from food alone. This is where supplements come into play. When the body is deficient it does not function properly. The most common signs of deficiencies are anemia, aching bones, muscle cramps, and fatigue. I don’t think much attention was paid to how vitamin deficiencies were related to hair growth/loss until quite recently. Hence, the reason for the upsurge in sales of biotin supplements, prenatal vitamins and vitamins that are directly marketed for hair. Please understand - There is no magical anything that will make you turn into Rapunzel. That is unrealistic. However, there have been testimonies from individuals who have experienced positive results from using the vitamin supplements mentioned above. This is why: When you restore balance to the body it has no choice but to function properly and at its peak level. The result could quite possibly be noticeable hair growth. If you water a plant, it will grow. By Lakisha Hill
VITAMINS IN HAIR VITAMIN SUPPLEMENTS Vitamin A - allows the scalp to produce sebum which aids in the thickness and shine of hair. Vitamin C - Helps to build collagen, a protein that is crucial in the progress of hair growth. Aids in the health of the skin and enhances the immune system. Increases scalp circulation, which aids in hair growth. Vitamin D - Plays a key role in preventing hair loss/shedding as well as fostering hair growth. Enhances the immune system. Vitamin E - Increases hair growth and strength by stimulating more blood flow to the scalp. Protects the scalp internally and externally. Enhances the immune system. Vitamin K - Heals damaged scalp and skin and keeps hair healthy. Niacin (B3) - Minimizes cholesterol buildup on the scalp, which enhances hair growth. Vitamin B6 - Stimulate hair growth, especially in people who suffer from hair loss or thinning. Folic Acid - Promotes hair growth by renewing the cells that grow hair. A deficiency in folic acid can inhibit the health of your hair and lead to hair loss and premature graying. Vitamin B12 - Energy booster. Nourishes scalp and heals the scalp thus promoting hair growth. Biotin (B7) - B-complex vitamin useful in the prevention of hair loss and premature graying. Promotes elasticity within the hair’s cortex while thickening cuticles to eliminate breakage. Decreases itchy dry and flaky scalp. Supports the health of the hair, skin and nails. Zinc - Helps the body to utilize protein and also contributes to speedy hair growth.
FOODS THAT PROVIDE VITAMINS TO THE BODY Vitamin A – Sweet Potato, Carrots, Liver, Squash, Ro-
maine, Kale, Cantaloupe, Mango, Milk
Vitamin C – Red and Green Peppers, Broccoli, Kale, Oranges, Papaya, Strawberries, Cauliflower, Brussels Sprouts, Pineapple
Vitamin D – Spinach, Kale, Okra, Collard Greens,
Black Bean Burgers
Salmon, Sardines, Cheese, Egg Yolks
Vitamin E – Tofu, Spinach, Nuts, Sunflower Seeds, Avocado, Plant Oils, Broccoli, Squash
Vitamin K – Dark Leafy Greens, Scallions, Broccoli, Brussels Sprouts, Asparagus, Cabbage, Prunes
Niacin – Salmon, Chicken, Turkey, Liver, Peanuts, Beef, Green Peas, Sunflower Seeds, Avocado
B6- Sunflower Seeds, Chicken, Turkey. Salmon, Pistachio Nuts, Prunes, Bananas, Avocado, Spinach
Folic Acid – Dark Leafy Greens, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Cauliflower
B12 - Liver, Fish, Beef, Low Fat Dairy, Cheese, Eggs
Biotin – Carrots, Nuts, Eggs, Fruits (mainly berries), Halibut, Cucumbers, Onions, Cauliflower
Zinc – Beef, Lamb, Spinach, Pumpkin Seeds, Nuts (Cashews), Beans, Chocolate
Source: http://www.healthaliciousness.com/
Ingredients 2 Cans of black beans, rinsed (or 32 ozs of cooked black beans) 1 cup bread crumbs OR 1 cup of cous cous OR 1 cup of quinoa 1 onion about 1/4 red pepper 2 garlic cloves 2 eggs Red pepper flakes, smoke flavor, salt (all to taste) To blender: Add 1 can of black beans, the onion (cut in four is good), red pepper, garlic, red pepper flakes and eggs. Blend until mixed well. In a large bowl: add mix, 1 can of beans, bread crumbs and seasoning. Fold ingredients until mixed well. Form patties. Heat skillet and drizzle with a little olive oil. Cook burgers for about 4 minutes on each side (I like mine a little crispy so I cook them a little longer. Serve hot (on a bun, lettuce bed, crumbled on a nice salad, paired with eggs, etc). Top with cheese, avocado, spicy mayo or anything else you usually serve with a burger.....yum! Enjoy and Share : ) *The cucumber "fries" in the pic: Just cut cucumbers lengthwise and sprinkle with sea salt By Donielle Dees
By Lakisha Hill
Itchy scalp, split ends, tangles, dull looking hair, tons of hair left behind after detangling, frizz, breakage and zero length retention: that was me three years ago. It was a sad time in my hair journey. I had tried every product under the sun and nothing was working. What did I do to the ‘hair gods’ that this became my fate? How could I feel beautiful when my hair looked like the life had been sucked out of it? Wash day was great, my curls popped; so what was I doing wrong? I no longer wanted to be natural. I even contemplated the ‘creamy crack’. I was frustrated and I was NOT proud of my hair. These are the conversations I know many naturals have with themselves when dealing with dry hair. Dry hair is inevitable to naturals because of how our hair is structured. The more curls and coils we have, the dryer our hair tends to be. The twist and turns of our curls/coils/kinks prevent the natural oils produced by the scalp to travel down the hair shaft. Of course, other factors play a role in the dryness of our hair such as the environment, our diet and genes. However, there is no reason we should succumb to it. I have put together five steps I have found to be crucial to overcoming dry hair. Water: The human body is made up of approx. 60% water. Water is necessary to process and absorb all the nutrients from the food we eat. It circulates through our blood, carrying oxygen and essential nutrients to the cells, while eliminating the toxins. Increasing your water in-take fortifies your strands. Water is also the ONLY moisturizer there is. Spritz your hair with water daily and/or use leave-ins and moisturizing creams that have water as the first ingredient. Purified water is best. Ingredients: It is important to pay attention to what you put IN and ON your body. Switch to more natural products. A rule of thumb for me is; if I can’t pronounce the name of the ingredient or the ingredient list has more than 15 items, I put it back on the shelf. Keep away from ingredients such as Petroleum/Petrolatum, Mineral Oil, Silicone and Dimethicone. These are cheap ingredients companies’ use. They coat our strands, giving the illusion that our hair is healthy, soft and shiny. They have no benefits. Clarification: Clarify your hair and scalp at least once a month with a clarifying shampoo, especially if you use products with silicones, mineral oil etc. co-washes. If your scalp can’t breathe from all the buildup left over from your products, how can you expect your hair to grow? Grab a mild shampoo so you don’t strip your hair of its natural oils. Avoid shampoos that contain Sodium Lauryl Sulfate. {African Black Soap, Wonder Curl Detoxifying Clay Cleanser, Terressentials, Shampoo Bars, TGIN Shampoo} Deep Conditioning (DC): Deep Condition weekly. Deep Conditioning improves the elasticity, moisture, color, shine and overall health of your hair. DC’s provide a preventive measure to ensure that there is little damage during styling while filling up holes of damage that lead to poor porosity. Using your DC with heat or a steamer increases the penetration. {Wonder Curl Restoring Hair Treatment, ManeChoice Deep Conditioner, DIY Sealing: After the above steps, it is important to seal in all the moisture you have built. Do a final rinse with cold water (cold water closes the cuticles allowing you to have shiny, frizz free hair once dry) and use the LOC (Liquid/LeaveIn, Oil, Cream/Butter) method as a guide to seal. Ensure that your leave-in is water based. By Dayo Lewis
DIY: Strengthening Moisture Mask Have you ever come to that hair rot? Where nothing seems to be working anymore and your hair is just always dry. Well, this hair recipe will give you reason to keep loving your hair. This mask consists of three basic ingredients bananas, pumpkin, and coconut oil. Bananas softens, protects the elasticity of the hair, hydrates and repairs sun damaged hair. Pumpkins have vitamin A that foster scalp health, potassium aids regrowth and moisturizes dry hair. While coconut oil reduces protein erosion, encourages moisture retention, softens and penetrates the hair's cortex. This mask will leave your hair feeling amazing; not only is it safe but brings out the best of your hair with simply ingredients from your kitchen. 1-2 ripe Bananas or plantain Small piece of Pumpkin 4 tbsp of coconut oil essential oil for scent (optional) moisturizing conditioner (optional) 1. Remove the green skin from the pumpkin and boil until softened. 2. After the pumpkin has become soft add both the bananas and pumpkin into a blender and puree. 3. Add coconut oil and essential oil. 4. Thoroughly combine into moisturizing conditioner. 5. Apply to hair for a moisture infused condition. Mess Level: Moderate For more strength than moisture: Use the 2 bananas- Bare in mind that you may have to follow this with a cowash. For a balance of strength and moisture: Use 1 banana For more moisture than strength: Use 1 banana but a larger portion of pumpkin. By Kreamy Kurls
Sometimes when faced with a challenge, it seems much easier to relent than to actually do what it takes to overcome and push through whatever challenge we face. But when it comes to our health, the opposite should be true. Let’s stop the excuses, and if a bad back is one of them, we’re here to help! Your back, under a doctor’s supervision, can be improved with regular and frequent exercise. The opposite is true if you decide to use rest as the only way to treat your back pain. While resting and limiting any strenuous movements can help when needed, it can do more damage than good. Keep in mind, the healing process is gradual and so should exertion be through exercise. Start small working your way up to more difficult movements. Back exercises done in a very focused, gradual and progressive manner helps to get needed fluids and nutrients into the muscles and spinal cord to keep them healthy. Consequently, having a regular routine targeting your specific back issues helps to avoid stiffness, weakness, and decreases the chance of the pain or discomfort from returning. A balanced workout program of back exercises should include stretching, strengthening and low-impact aerobics. Try these movements suggested by the Mayo Clinic, which only takes about 15 minutes per day. To easily integrate into your daily routine, complete these stretches when you wake up and again before going to bed. Knees to Chest Lie on your back with your knees bent and feet flat on the floor (a). Use both hands to pull one knee to your chest (b). Press and hold for 15-30 seconds. Return to starting position (c). Repeat with opposite leg (d). Return to starting position and repeat stretch by bringing both knees to the chest at the same time (e). Repeat routine three times. Watch Video
Lying Back Twist Lie on your back with your knees bent and feet flat on the floor (a). While keeping your shoulders firmly on the floor, roll your knees to one side (b). Hold stretch for five to ten seconds. Return to starting position (c). Repeat stretch on opposite side (d). Repeat routine three times. Watch Video
Arch Raises Lie on your back with your knees bent and feet flat on the floor (a). Arch your back so that your pubic bone moves toward your feet and your back arches (b). Hold for five seconds. Relax. Flatten your back, pulling your belly button toward the floor and pubic bone points toward your head (c). Hold for five seconds. Relax. Repeat routine five times, building up each day until you reach 30 Watch Video
Bridges Lie on your back with your knees bent and feet flat on the floor (a). Keep your shoulders and head relaxed on the floor while tightening your abs and glutes. Raise your hips off of the floor to form a straight line from your knees to your shoulders (b). Hold the position for three deep breaths. Return to start position. Repeat routine five times, building up each day until your reach 30. Watch Video Cat Cow Start on your hands and knees with a flat back (a). Slowly sag your torso and back toward the floor (b). Hold for five seconds. Slowly arch your back, pulling your torso toward the ceiling (c). Hold for five seconds. Return to start position (a). Repeat five times. Watch Video
By Maya Williams