Beauty is Only Skin Deep

As black women, for most of us our image is everything. We spend hours at the beauty shop, hours at the nail salon, and hours upon hours in the shopping mall to find the perfect wardrobe…all for the sake of outward appearance. As a black woman, I am a living witness/testimony to the pride we take in the beautification of our hair. While on the other hand, as a health professional, I have learned that for many black women that hair style (moreso the money dished out for that hairstyle) takes precedence over exercise. For me, I have figured out a system that enables me to experience the best of both worlds…fly hair and a healthy and fit body. So with this article, I would like to address this issue, create dialogue on “our hair & our health” as well as offer some tips for maintaining a balance.

I believe (and this is only MY OPINION), that growing up as little black girls, hair was always of importance. Our mamas took the time…and put us through the pain of combing, pressing and braiding our tresses to make sure we weren’t “walking around with our heads looking a mess.” We had more hair bows and ribbons than we could ever imagine. Sometimes, I had so many on my head that they would poke me in the eye! We even had “baby dolls” that we played with and experimented on by cutting, curling and braiding their hair…just like our mamas did to us. But, nevertheless, our hair always looked cute and presentable for whatever the occasion. Then we grew up to be adults with the same habit, doing whatever necessary to make sure our hair looks good for whatever the occasion, but now the problem is we are sacrificing our health for the sake of beauty. Unfortunately, as little girls, for most of us physical health was not stressed as much as outward appearance, which now looms over our heads as we try to find a solid balance between health and beauty.

So what can we do, to not break the habit of beauty and proper upkeep, but to find a balance to help us experience fly hair and a “bangin” body? For me, it has been keeping my hair short, learning how to style my own, and maintaining a regular maintenance routine. My routine has changed over the past year or two, but this is what I do: go to a stylist once a month for a trim/relaxer (if needed), washing and condition my hair once or twice a week, go light on the heat, and wear a soft style that can be maintained with a little bump of the flat iron. Also, I never get my hair done before exercising; therefore, I always schedule my appointment after I have completed my workout for the day. Now does this or will this work for everyone? Of course not, here a few tips that I have observed from ladies I come in contact with.

1. Wrap the hair during exercise ( I sweat in my head so this doesn’t work for me)

2. Sit under a dryer after exercise if you hair is wet

3. Get protective styles such as braids, sew ins, wigs, kinky twists, etc

4. Maintain a routine

5. Speak with your stylist about what options are best for you.

6. Get styles that can be easily maintained in between trips to the salon.

7. Go light on the heat to prevent breakage

Not only do I hope these tips help, but more importantly, I hope that you find a balance between health and beauty in that you do not have to choose one or the other. Remember beauty is only skin deep…so avoid being a beauty queen on the outside, suffering from heart disease on the inside. Let’s get active, fight the statistics and make our health a priority…and look good doing it!


Here are a few pics of styles that my friends (and I) wear:

Krystal with two strand twists

Me wearing short hair

Kourtni wearing a sew in

Janice wearing a curly natural

Leonia wearing micro braids

Super Bowl XLV

Its that time again…the biggest day in the NFL year. Everyone is preparing to either host or attend a Super Bowl party if not for the game, for the fellowship with family and friends. But, along with the party comes the party foods! It is easy to overeat at these types of parties because the food is readily available in an insurmountable abundance! So here are a few tips to help you as you prepare to celebrate the big face-off between the Greenbay Packers and the Pittsburgh Steelers.


If you are hosting the party:
• Cook instead of ordering catered food.
• Cook foods that are lower in fat and sodium: try new recipes that do not sacrifice flavor and are lower in fat.
• Bake the wings instead of frying them

• Try not to munch as you prepare the food
• Use smaller plates

If you are going to the party:
• Eat a light snack before going to avoid overeating
• Scan the bar before filling your plate up with foods you don’t really want
• Watch out for the alcoholic beverages: light beers such as Bud Light are lower in calories than mixed cocktails.
• Try not to consume as many cocktails, replace one/some with water

Most of us, who are striving to live healthier give ourselves about one “cheat day” per week. Use Sunday’s Super Bowl party as a “cheat day,” but don’t go overboard. Remember it’s about making smart and healthy choices. It’s ok to enjoy and indulge, but making healthier choices makes it easier to bounce back!
Have fun and may the best team win!
Good Luck “Cheesehead” and “Black and Yellow” fans!

P.S My Bf is a major Greenbay fan….here’s a few pics from our trip to the Packers vs Falcons Game !!

Before the game!

Game Time

Fun times!!

 

 

 

 

 

 

 

IT’S BOOTCAMP TIME!!

Ladies…ladies…ladies! We’ve done the damage over the holidays, now its time to get healthy! If you have been hesitant to start an exercise program, but know you need to get in shape and get healthy…this boot camp is just for you!

This boot camp is a 4 week long exercise camp specializing in helping YOU reach all of your health and fitness goals. This will be a fun, yet intense program that will provide you with the skills needed to maintain a healthy lifestyle. I give 100% to all of my clients and as long as you give 100% I am confident that you will reach your goals!

If you or anyone you know may be interested in joining please feel free to contact me at nhill.fitness@gmail.com.

Give Credit Where Credit is Due

A couple of days ago, I had a great experience with McDonald’s. First, I am not a fan of fast food. I rarely eat at any of the fast food chains…probably Chik-Fil-A more than others.

So, yesterday was an extremely hectic day for me; preparing for a potluck, buying gifts for my job’s angel tree child, and many other things. I spent my lunch break in Wal-Mart and Dollar Tree. By the time I got back to the office I hadn’t eaten anything for lunch. McDonald’s is within walking distance from my job. So around 3:30, I walked to McDonald’s and fought with myself on what and how to order, because I was really hungry, yet I wanted to make a healthier decision.


I finally came to the conclusion to order a cheeseburger happy meal…yes I know I should have left off the cheese. I substituted a bottle of water for the drink…and what happened next is what made me realize that fast food chains are trying to offer healthier options, especially for children. The lady handed me my box and said “Would you like apples or carrots?” Now, this may not be new to you, but it was definitely new to me. I chose the apples. When I got back to my office, and opened my box, I found the smallest little French frie box. As I ate my fries I read the nutrition label on the fries….and much to my surprise it read “100 calories.” So, even though I chose a cheeseburger, I was pleased with the changes McDonald’s has made toward fighting the obesity epidemic.


There were also a few other changes that I noticed:

· For breakfast they have the option of oatmeal with fresh fruit.

· Apple dippers are a staple on the menu

· They have real fruit smoothies (I haven’t checked the nutritional content)

· They have no fat milk option for the McCafe coffees

So, all in all it’s about the choices that we make. Parents, if you are ordering your child a happy meal MAKE them eat the carrots or apples…substitute the drink for water or milk. Those small changes will make a world of difference. Adults, we can do the same thing. Take the time to scan the menu for healthier items and modifications as you see fit.

That’s my experience; I hope it encourages you to make healthy modifications for you and your children.

We always hear about whole milk vs. skim milk and almond milk vs. organic milk and so on and so forth…but which one is better? Or are they all the same? Well, I’m not a fan of milk…at all. As a matter of fact, I only use milk when I absolutely have to…I mean I only put enough in my cereal to keep it from scratching up the roof of my mouth! But, I received a question about the different types of milk and their benefits, so here it is!

I began researching for this article about a week ago and I should have written it then because Yahoo posted an article today that kind of threw a wrench in my plan. The article gave 4 milk myths…one of which is kind of "iffy" in my book (Myth #4)….but hey they have their theories and I have mine and I’ll let you decide which you do or do not agree with. Click here to read the article from Yahoo.

As you know milk is one of the major sources of calcium and Vitamin D, but those are only a few of the benefits. Other benefits of milk consumption are listed below.

Benefits of Milk:
• Help with skin, hair, and nails (calcium, Vitamin D)
• Helps rebuild muscles
• Helps with PMS
• Helps with sleep
• Helps build strong bones
• Helps with cavities

Now that that’s out of the way, lets get back to the matter at hand. What type of milk is the best? My answer is: It depends on what your needs are, but no person over the age of 2 should have whole milk as a staple in their diet. Yes, it is ok to drink from time to time and even to use for different recipes, but almost 50% of the 146 calories (in 1 serving) come from fat. Better choices include 2%, 1% , no fat or even almond milk.


I hope that this helps when deciding what type of milk you should drink
Below I have listed the nutritional value of different types of milk as well as some benefits of each.

Milk vs. Milk
Whole Milk	146 Calories per serving (71 calories from fat) Good Source of Vitamin D and Calcium, but high in saturated fat
2%	122 calories (43 calories from fat) Good source of essential vitamins and nutrients (Vit.D, calcium, protein), but high in saturated fat.
1%	102 calories (21 calories from fat) Good source of vitamins, but high in sugar (13g)
0% or Fat Free	80 calories (0 calories from fat) Good source of vitamins, but a large portion of calories come from sugar
Lactose Free	For lactose intolerant individuals
Almond Milk	70 calories, doesn’t spoil. Good source of magnesium, potassium and Vitamin E, flavorful
Organic Milk	110 calories, extremely limited exposure to any type of drug, ultra pasteurized. ** Make sure the milk is truly organic**Consuming this is more about personal choice
Chocolate Milk	192 calories (52 calories from fat). High in sugar
Soy Milk	131 calories (38 calories from fat). Contains no lactose and only vegetable proteins. Made from soybeans
Nutrition Facts from : www.nutritiondata.self.com www.livestrong.com

A New Attitude for Life

As most of you know, inspiring others to take charge of their health is what I absolutely love to do! I love hearing people talk about how making small changes have really had a positive impact on their life. Well, today’s post is very near and dear to my heart. I am featuring one of my BFF’s Miss Janice Hicks! Janice and I have known each other since college and I consider her to be one of my very best friends! Janice or JANET as I like to call her, started on a journey to a healthy lifestyle…a little over a year ago, I would say. I say a little over year ago because before she was committed to working out (even at 5:00 in the am), but for the last year I have really noticed a change in her. She is excited about living a healthier lifestyle…holistically, which is what we should all strive for. She has communicated with me the benefits that she is experiencing…with her “new attitude.”

About a month ago, I received an email from Janice with some before and after pictures and I must say…she looks ABSOLUTLEY AMAZING! Don’t get me wrong…she is one of the most beautiful women that I know (both inside and out), but just from looking at her pictures I can tell she has a “New Attitude for Life.” She has always been the happy go lucky type, but there’s a little extra twinkle in her eyes now…and I’m happy about that!

I know she won’t mind me sharing, so here are a few highlights from the email she sent me! I was so excited that I had to call her instead of emailing her back!

Janice has referred to me as her “long distance personal trainer,” but I give her 110% of the credit for her hard work and dedication to a healthier lifestyle.

From June 2009-October 2010 Janet has lost a total off 44 pounds with only 9 pounds to go before she reaches her goal weight!!!!

BEFORE

“I know focus is the key ......I feel great and am in good shape right now. I run a mile often which is something I had never done before last year this time!”

AFTER

“I have made several positive changes in my life and living a healthy lifestyle is one. The weight loss is only the physical change (and what people usually see). The mental and emotional changes are the really important changes and the reason I am able to lose weight! It’s definitely mind over matter!”

I am ecstatic about Janice’s transformation and even more excited to see what’s to come! I hope this has inspired you to get up and get active and lead a healthier lifestyle! It definitely has inspired me to keep putting the message out there!

Working for a Good Cause

I know that we are one week into November and Breast Cancer Awareness Month is over, but I had to post one last article that will inspire you to do something for a good cause.

I have known Courtney Coleman for quite some time now, we cheered together in high school and all that jazz, but her story has inspired me to do more for Breast Cancer Awareness. Courtney lost her mother to breast cancer over two years ago and she has decided to go on a year long journey for a cause in honor of her mother, Mrs. Susan Coleman. Check out her journey at http://courtneylynncoleman.blogspot.com/ and check out her story below!

I am kind of behind but October was a great month for me. Many wonderful opportunities to help with this awful disease that takes away loved ones from us each and every day. Many of you may or may not know me. I am Courtney Coleman from Corinth, Mississippi and I am currently working on my Master’s in Technology Education at Mississippi State University. I have two younger sisters, Christina, a track runner for MSU and Catherine, a junior at Corinth High School who has a passion for tennis. I lost my mother a little over two years ago to breast cancer.

My mother was first diagnosed 1996. I was a fourth grader and the news of my mom having cancer was something that I will never forget. It was like my world had come crashing down. My mom however, was such a strong and wonderful person and told the three of us that she had been dealt these cards and we were going to deal with it. My mother was such a caring person; she had a passion for helping children. Employed at that time by Fulton City Schools, she was a junior high counselor. Giving everything she had to others was just my mother’s personality. Everybody under the sun came before her and the news of the disease was no change to this.

My mother soon went into remission and this was great news to our family. For five years my family continued to live and thank God each and every day my mother was alive and well. That soon changed one November afternoon. My mother had a check up in Birmingham, Alabama. Sitting at school and getting the phone call and hearing the cancer was back was a new challenge for the family. This time it had come back as a different cancer and would require a more aggressive treatment as it was a stronger form of breast cancer. My mother went through a major operation and went to remission by the time I started college. This was great news as I was starting a new adventure in life and could leave my mom knowing she was alive and healthy.

Three years later the horrible phone call came again and this time it was the worst. By the time my mother found the cancer the third time it had already spread to her lungs and lymph nodes. Our family was in for a major ride. My mother soon began treatment however; the cancer was spreading and spreading fast. Within a short year my mother was gone. Gone to leave the family to pick up the pieces, gone to a better place, gone to have no suffering or endure the horrible battle she had spent 13 years fighting. Those that know my mother know that she wanted each and every person to live a full and complete life, to carry on, and to help and appreciate things that others do for us. That is the impact my mother had on others and I try to live each and every day for her!