October is a great month, the leaves are changing, pumpkin is everywhere and I love the crisp feeling in the air. In this issue, we discuss Superfoods, those foods that pack a power punch of nutrients that give us the boost that we need on these soon to be cold nights. We have great juicing recipes so you can get your superfoods and their enzymes quickly to get you going. Diabetes is an often misunderstood autoimmune disease. Alana, creator of J. Aubrey Designs, shares her story about her diagnosis and explains her Type I diabetes. Exercise is an important part of any healthy lifestyle, we have tips on how to style your hair during and after your workout so you won’t have to worry about losing your style while losing inches. Get the latest fall looks straight from the NYFW runways so you can update your makeup and look like a supermodel. One of the most important parts of being healthy is being true to yourself. This is usually overlooked, Jasmine Price tells you how you can get in touch with your authentic self to get ready to live your true life.
Cover and this look: Photographer: Jeff Brooks http://photog4naturals.com/ Makeup by Holly Byrd Miller www.makeupbyhollyb.com/
Creator of Wonder Curl Editor of Health, Hair & Happiness
Working out can be hard, but you can always look cute when you’re getting your ‘sweat’ on. Check out this new line by our very own contributor, Maya Williams of Maya Fitgirl. Classic tees, plus super comfortable and great looking leggings will give you another excuse to get up and get going. You can learn more at: http://www.fitgirlbymaya.com/ http://www.fitgirlbymaya.com/fit-girl-apparel-collections/
Contributors 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
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
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
, owner of Makeup By Holly is a 15 year makeup artistry veteran. Located in Richmond, VA her services include Bridal, TV, Runway, Fashion shows and Photo shoots. Holly also freelances for Giorgio Armani and is a Certified Makeup Instructor. Find Holly at: http://www.makeupbyhollyb.com/ https://www.facebook.com/MakeupByHolly Instagram: @makeupbyholly
Living with Diabetes DIABETES... Chances are you know someone who has been diagnosed with this disease. It is quite prevalent in our country and extremely prevalent in certain minority groups. If you happen to be someone who does not know a person with diabetes, let me introduce myself. My name is Alana Gardner and in 2006, I found out that I was diabetic. Let me backtrack and preface this article by explaining the nature of its tone. I write this article as if I am talking to a friend. Since I am sharing a very intimate and important aspect of my life, I want to make sure that you get a chance to understand in a real and personal way what it means to be a diabetic. I was 27 years old and living it up. I was still a recent law school graduate, living in NY, concluding my judicial clerkship and all seemed right with the world. I could not imagine that my life would drastically change one evening after discussing with my father a number of strange symptoms I was experiencing. After returning home from a trip to Chicago, I decided to spend the night at my parents’ house I was discussing with my father all the different symptoms I was experiencing over the last few weeks (possibly months). I used the restroom frequently. For a non-diabetic, it is hard to fathom what frequent urination looks like. Let me give you an example. I would go to the restroom at work and by the time I would return to my desk, I would have to use the restroom again with the feeling of a full bladder. I remember one particular occasion where I went to the restroom about four times in a single hour. In addition to the frequent urination, I noticed that my urine was completely clear with bubbles. I liken it to seltzer water. I did not give it much thought. I rationalized it away by saying that I drank a lot of water and I must be fully hydrated. Wrong! To test my theory, I began drinking soda and different juices. Yet, my urine remained crystal clear. My frequent urination was compounded with newly discovered poor bladder control. It did not matter how much I prepared, I always found myself running home to
get to the restroom. Sadly, there were days that I was unable to make it in time. I can laugh about it in hindsight, but back then, it was embarrassing and scary. I also experienced what I believed to be panic attacks. Occasionally, while riding the train during the morning and evening rush hour, I would begin to feel nauseous, start to sweat, have weak legs and see stars. I assumed that I suffered from a form of social anxiety and I would quickly exit the train and wait until I felt well enough to continue my commute. Most times I would sit and eat a snack while I waited. I was not experiencing panic attacks at all. I would learn that I was experiencing hypoglycemia or low blood sugar. In order to preserve brain function, my body would begin to shut down other organs when my blood sugar level became too low. This is what caused the nausea, sweats, weak legs and vision problems. It felt as frightening as it sounds. After, explaining all of these conditions to my father, who
Living with Diabetes was diagnosed with diabetes when I was 13, he asked me if I wanted to check my blood sugar. Confident that everything was fine, I let my father check my blood sugar. Again, I was wrong. My memory of that night is so vivid. His glucometer (small blood sugar testing instrument) said that my blood glucose level was 476. To put that in context, a normal blood sugar range is between 80 and 125. My blood sugar level was high enough to damage my organs and potentially cause a coma. However, since I was an otherwise healthy individual, I was able to maintain a level that high without sustaining any permanent organ damage. My father looked at me in fear and told me that we had to go to the emergency room. I did not really understand what was going on and what was about to happen. So with tears in my eyes, we went to the hospital. That was it. In that instance, my life completely changed. My official diagnosis as a diabetic was not confirmed for a couple of weeks after my emergency room visit. It would be a month before I was more accurately diagnosed as a Type I Diabetic. So that is where my story really begins. Type I diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. Only 5% of people with diabetes have this form of the disease. In type I diabetics, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. Of the 5% of people diagnosed with Type I, only 5-10% of those individuals are African American. So that makes diabetics like me a rare find. Type II diabetes is the more common form of the disease.
Those individuals do produce insulin naturally, but their bodies are unable to use it properly. A lot of times, this form of diabetes is said to be connected with excessive weight. Diabetes is far from the death sentence, but it is not an easy disease to live with. I often consider it a balancing act. For the first few years, I resented many of the people I encountered because I thought they weighed more than me, were less active than me, ate whatever they liked and I was the one with this diagnosis. Then there was my guilt. I often felt so lethargic and out of energy that I could not do many of the things that I once enjoyed. I thought I was lazy and thought that I brought the disease on myself because of that. I had to learn that since my body could not process carbohydrates normally, I could not produce energy normally. I was not lazy. I was a diabetic and there is no guilt in that. Although my reactions to the disease was normal, it was not helpful in allowing me to effectively learn to live with it. I had to accept that diabetes was probably as much of my genetic makeup as my eye color. Once I accepted that fact, I was able to move forward in a healthy way. Having diabetes does not mean I have to fear food. It means I have to be more conscious of the food I choose to eat. Do I eat cake? Yes I do. Do I eat ice cream? I most certainly do. However, I have to make sure that my meals are otherwise balanced so that having desserts does not cause my blood sugar levels to spike to unhealthy ranges. Type II diabetics can often times control their disease with oral medications and proper diet and exercise. Type I diabetics, like myself, must take insulin injections because our bodies simply do not produce insulin on their own. It was amazing how fast I conquered my fear of needles when it literally became a matter of life and death. Although insulin injections aid in maintaining my blood sugar levels, I had to incorporate better eating habits and fitness into my life. This was a difficult task at first because I used to eat more carbohydrates than I ate protein. Although carbohydrates are very delicious, they cause your blood sugar levels to go up. Proteins do not cause your blood sugar levels to react in that fashion. That does not mean that I had to give up carbohydrates altogether, I just had to change how chose them. Complex carbohydrates, such as high fiber vegetables and whole grains, convert to sugar at a much slower pace. So there is less chance of experiencing a blood sugar spike.
Living with Diabetes con’t As for my fitness, I made it a priority to lose weight. I started taking various classes that I found on Groupon, I joined a running group and started working out with a trainer. I struggle with weight-loss as much as the next person. To properly manage my diabetes, I have a team of medical and fitness professionals which includes an endocrinologist, ophthalmologist, nutritionist and a personal trainer. Diabetes is a factor in all of my daily decisions. It is not easy, but it is life. It is my life and I am trying to live it as long as possible.
Alana is a lawyer in NYC as well as the owner of J Aubrey Designs, a fashion line of exclusively styled graphic Tee shirts. You can learn more about her and her Tees via: http://www.j-aubrey.com/ https://www.facebook.com/J.AubreyDesigns https://twitter.com/jaubreydesigns http://www.pinterest.com/jaubreydesigns/ http://instagram.com/jaubreydesigns
Exercise that you literally roll out of bed and do. This will sure to wake you up and jumpstart your day. Coffee optional!
2 Sun Salutes 10 Push Ups 50 Crunches 3 Superman Poses If you have an extra 2 minutes 20 Squats 10 Lunges (each side)
Superfoods
Natural foods provide nutritional benefits. Some foods are considered superfoods due to their high level of antioxidants and anti-inflammatory properties. Inflammation has been linked to heart disease, diabetes, cancers and dementia. The best way to reduce inflammation is through our diet, by eating clean foods. Also, reducing stress and exercise play an important role. Here is a list of natural foods considered as superfoods that you can incorporate into your diet: BERRIES: Currents, cherries, cranberries, Hawthorne berries, blueberries, black berries, raspberries, and strawberries are rich in a compound called flavonoid which is a powerful antioxidant crucial in the prevention of cancer. They make a great snack and are great add onto salads, yogurt or your breakfast oatmeal. So the next time you want a snack, instead of reaching for chips, grab a handful of berries and fight cancer while satisfying your hunger. APPLES: A great source of Pectin, a soluble fiber that can lower cholesterol and blood sugar levels. Don't throw away that peel, it contains quecertin, a powerful antioxidant that protects brain cells. Apples are also a great source of vitamin C. So protect your brain and eat an apple a day.
TURMERIC: Used widely in India. Turmeric contains the phytonutrient curcumin which is an anti-inflammatory and inhibits cancer. The anti-inflammatory effects of turmeric protects the brain from Alzheimer's disease. SPINACH: Remember how Popeye and his can of spinach would let Brutus have it? Well, spinach is high in vitamins A, C, K and folate. The beta carotene in spinach boosts the immune system and protects your vision. It’s also an anticancer food because of its richness in chlorophyll and carotene. It does not stop there, spinach is also rich in the antioxidant Coenzyme Q10 which has anti aging properties and is a good source of magnesium. Add spinach to your salad or try spinach chips in place of crackers or potato chips. MUSHROOMS: Reishi, Shiitake and Maitake help to boost the immune system and protect and treat cancer. Mushrooms are a low calorie food and can be eaten cooked or raw. An excellent source of B vitamins, essential minerals, selenium and copper and also a good source of phosphorus and potassium. Try adding these five foods to your diet and reduce inflammation, fight cancer and can reduce your risk of Alzheimer's.
Juicing for Diabetes
Diabetes is a health condition caused by the body’s inability to regulate blood glucose levels due to either a lack of insulin produced by the body or resistance to the insulin made by the body. People with diabetes are usually warned to refrain from drinking fruit juices, usually because of the natural sugars in the fruit. Many experts have recently changed their opinions about fruits and diabetes. Raw foods have been found to help improve diabetes. Juicing while living with diabetes can aid in weight loss. People with diabetes have to be careful when drinking juices that have a high content of natural sugars, because these sugars can cause blood glucose levels to rise. When blood glucose levels are too high, diabetics run the risk of nerve damage and infections. Glucose, sucrose and fructose are carbohydrates known as simple sugars. Glucose is the sugar that is made by the body, while it breaks down carbohydrates that have been eaten. Fructose, is the natural sugar found in fruit and sucrose, is a combination of glucose and fructose. Table sugar is an example of fructose. When sugars are consumed, they increase a person’s blood glucose level. Certain vegetables are known to help manage diabetes. Asparagus may assist the body regulate blood sugar levels. Cucumber, cauliflower, tomatoes, and Brussels sprouts are good foods for diabetes management. Manganese may also help manage diabetes by lowering insulin resistance. Parsley,
carrots, cabbage, collard greens, celery, beets, broccoli and spinach are excellent sources of manganese. Herbs and spices play an important role when it comes to juicing as well. A common spice that can be beneficial to diabetes is cinnamon. According to the University of Hanover in Germany, cinnamon may help to lower blood glucose levels if taken daily over time. Herbs like garlic, bitter melon, ginkgo and ginseng can also be beneficial for diabetics. Below is one of many recipes that can be enjoyed while living with diabetes. Handful of spinach 3 slices of cucumber 1/2 stalk of celery 1 teaspoon of cinnamon 2 frozen strawberries 1 tablespoon of flax seed 1/2 cup of blueberries(frozen or fresh) 3 tablespoon of organic rolled oats 6 ounces of unsweetened almond milk Living with diabetes requires monitoring the blood glucose levels on a regular basis. Juicing can assist a person lose weight if done carefully as long as fruits are not consumed in large quantities. When juicing with diabetes, fruits can be consumed in moderation as long as the person is following their physician’s instructions for controlling the blood glucose levels. By Jasmin Kearse
Fall Trends in Makeup The following trends are inspired by looks from New York Fashion Week (NYFW). Full brows and berry lips: the popularity of full brows has been holding strong for a while, but this fall trend is not so full that they look garish or androgynous, like years past. NYFW runways featured models with full brows that were soft and feminine with defined arches and brow colors that complimented their hair color. If you have a lot of brow hair, I recommend trying to match the brow pencil and/or brow powder color as closely as possible. Eyeshadow will also work. If you have sparse hairs, I recommend: Dark haired people should go one or two shades lighter than the color of hair on your head. Light haired people should go two shades darker than the color of hair on your head As the leaves start to change to darker shades, so should your lip color. Berry lips are perfect, this time of year. There are so many wonderful brands to choose from, but here are a few of my favorites: Yves Saint Laurent Rouge Volupte Shine, Lancome Rouge in Love, MAC Prolongwear LipCrème,and L’Oreal Coulor Riche Lipcolor. Glittery green eye shadow and neutral lips: I love all things ‘green’- including eyeshadow. Some people may think it’s off-putting, but not me, especially if you choose the color that compliments your eye color. Some of my favorite glittery green eyeshadows are: Sephora Collection Colorful Eye shadow – Glitter, Obsessive Compulsive, and MAC.
If you have light blue eyes, choose a warm green.
If you have brown eyes, you can wear just about any shade of green.
If you have hazel eyes, choose an eye shadow with specs of gold.
Neutral lips are always a safe choice when you have ‘amped up’ your eyes. A general rule is not to have your eyes competing with your lips. Therefore, neutral is a safe choice. I love the following brands: YSL, Obsessive Compulsive, and Revlon. Glittery brown lips: this look is fun! Some of my favorite brands are: Sephora and Stila. Jewel-tone eyes (sapphire or emerald eye shadow) and red lips: this look is so beautiful and perfect for a night on the town. Some of my favorite brands are: Make Up For Ever, Maybelline, and MAC. Red lips are always my ‘go-to’ when I’m going for a glamorous look. Some of my top picks are: MAC, Giorgio Armani, Dior, and L’Oreal Colour Riche.
Fall Trends in Makeup con’t Silver shadow and clear gloss: You may be thinking silver shadow won’t look good on you, but you are wrong! It looks good on everyone – no matter the complexion. You just have to choose the right formulation for your skintone and skin type. Tip: When trying to find the right eyeshadow shade, apply a little eyeshadow to your fingertip and hold it up to your eye; if the color ‘pops’ next to your skin, than it’s the right one for you. If it leaves you looking washed out or ashy looking, then it’s not right for you but don’t give up, there are so many shades of silver, you will find the right one for you. Here are some brands you can consider: MAC, Make Up For Ever, and Maybelline. Smoky brown eyes and a nude lip: I love smoky eyes and a lot of people think the only way to accomplish a smoky eye is with black, grey and white eyeshadows; those are not the only colors that you can use to create a smoky eye. You can create a smoky eye with any shade; it’s the technique that determines whether it’s a smoky eye. One of my favorite palettes is Urban Decay.
To create a smoky eye effect, here are some tips: Start by sweeping the lightest color eyeshadow across your entire lid. Take the medium shade and start to blend it from halfway across your eyelid. Always blend your shadow upward and outward into the crease of your eyelid. Using a fluffy blending brush, sweep the darkest shade into the outer corner of the eye and the crease to create a dark, intense shadow for the ultimate smoky appeal. Highlight your brow bone. To balance the intensity of your upper lid, take the darkest shade and sweep a little under your eye, close to your waterline. Now, blend. Use your blending brush to blend your shadow and buff out the harsh lines, working towards the outer corner of your eye.
Again, with a bold eye, a general rule of thumb is to choose a nude lip. Here are some nude lip favorites: Maybelline, NYX, and NARS, With these beautiful fall makeup trends, you will be sure to turn heads wherever you go. Give them a try and let me know how they look on you!
By Holly Miller http://www.makeupbyhollyb.com/
Naturals do Workout It is a known fact that black women do not play when it comes to the messing up of our hair! We will sleep sitting up in a chair, propped up on pillows or with our heads literally hanging out of the bed to preserve a style. We truly are talented! It is also a known fact (or maybe not so known) that black women are the leading sufferers of disease. We have to fix this! Exercise (mental and physical) is imperative for a healthy lifestyle. But how can you incorporate exercise/working out without looking like a rag doll? It’s possible. Here are a few tips: For the TWA divas I have found that because I use fewer products in my hair, I don’t necessarily have to wash my hair after every gym visit. A simple refresh in the morning usually works. On days when I sweat heavily, I can get away with a simple cowash. I cowash and condition the hair in the shower and then style as usual (which is typically a wash and go). Because it is getting cooler, leaving out with wet hair may not be an option so I would suggest doing this at night about an hour before going to bed. That way your hair has time to dry and all you’ll need to do in the morning is refresh. If you are working out in the mornings, it may be a good practice to dry the hair using the cool setting on your blow dryer. I would not recommend going out the house with sopping wet hair in the dead of winter. For medium/long haired divas Pull the hair back into a high, loose bun so no hair touches the neck and you don’t disturb the wave pattern of the hair. Pineapple the hair (pull the hair up to the top of the head and put a scrunchy around it). The hair will sit on top of the head. You can tie a scarf around the hair to catch any flyaways. Consider protective styles like twists or braids. After exercising, if you don’t plan on shampooing the hair, leave it in its pre-workout state until it completely dries. This should significantly reduce frizziness. For those that must shampoo the hair after working out, try these tips: Consider cowashing. This is less drying to the hair. Try to shampoo only the roots of the hair, the hair closest to the scalp. Consider protective styles which permit easier access to the scalp so that you can shampoo the hair without disturbing the style. Please, whatever you do, DO NOT WEAR A BONNET IN THE GYM!!! PULEEEEEEEEZE!!! Nothing says tacky better than seeing a sista in the gym rocking a bonnet. Please don’t do this!!! Last thing, advanced preparation is key! Schedule your workouts ahead of time so you can properly plan your hairstyles. With proper planning and low manipulation styles, you can have the best of both worlds – cute hair and a healthy body! Sacrificing health for the bomb twistout is NOT ACCEPTABLE! We are not doing this in 2014 and beyond! LET’S GET AND STAY HEALTHY AND BE CUTE WHILE DOING IT!!! Please share your tips. I would LOVE to hear from you!
The Art of Self
I am a huge music fan and often am inspired by the words of my favorite artist. If you shuffled through my playlist you would find many artists who have yet to or prefer not to make it mainstream. Among these artists is Muhsinah. I follow her on Instagram and one of her latest post made me stop and think about how we view ourselves. She said, “Your art is a living breathing organism. It wants to live. It wants to grow. It will go great lengths to get your attention.” What is this art she speaks of? For her, it is her music. For you, art may literally be a painted canvas. However, for me the art she references is self. As we take a look at fitness and being a healthier person we often neglect our mental and emotional health. Being a licensed therapist, I often find myself plagued with the task of educating people to be more in tune with themselves and being more aware of their thoughts, feelings, and how they present themselves to others. It is a lot like clean eating and regular exercise; the outside reaps the benefits of any positive changes to the inside. Unfortunately, I had a conversation about this very topic with a colleague who was completely unaware of herself. My colleague and I were meeting in order to come up with a behavior modification plan for a pre-k student. When I approached her I was immediately met with resistance and no one had yet to say a word. She had her arms folded, was abrasive, and became very defensive. So, I made a conscious decision to make her aware of what her nonverbal and verbal cues were communicating to me. After gut checking my own feelings and remaining aware of myself, we were able to reach the root of the problem. She was carrying experiences accumulating over a span of 12 years and projecting them to others. We were meeting because the student she has 1-on-1 has difficulty regulating himself! If you have made the connection then you are awesome! If not here you go: if she has such a difficult time regulating herself how could she effectively do her job as a special education teacher especially with children who are emotionally heightened? It is easy to go with the emotions. It allows us to hide from our past and keeps us from “doing the work.” Every decision we make, every experience we endure, and every person we encounter is a stroke to our canvases. We are the ultimate works of art and the unresolved issues will continue to keep our canvases from living and breathing. Keeping Your Canvas Alive: Yoga Nidra/Guided Meditation---Keeps you in tune with self. http://jenniferreisyoga.com/yoga-nidra-scripts/ Be honest with others when you’re feeling hurt, overlooked, or betrayed. IF things are overwhelming it is okay to seek help from an objective party (therapist, life coach, spiritual counselor). Smile!!!!! Count it all joy and be at peace. Jasmine Price www.instagram.com/lyrical_prodigi www.eyecheated.blogspot.com