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Partner Highlight: Melissa Bates

For today’s highlight on this Woman Crush Wednesday, we will be spotlighting our partner, Melissa Bates! A woman of multiple titles, Melissa is a Certified Health Coach, Certified Eating Psychology Coach, and Personal Trainer.  From the West Coast, Los Angeles, California, Melissa shares she has a passion for fitness, food and traveling. Through her own personal story, she opens up about her personal struggles with her own weight which led to her battling and beating binge eating along with bulimia. Through her journey, she came to the realization that the quick fixes she was turning to were not going to supply her with the necessary tools to have an adequate life change.  After joining the Integrative Institute of Nutrition, Melissa learned how to eat “intuitively” and...

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Giving Back on Giving Tuesday

Giving Tuesday is a global observance that was created to encourage generosity.  It began in 2012, and is celebrated on the Tuesday after Thanksgiving.  What started out as a small-scale initiative has become an entire movement with the help of social media. #GivingTuesday has inspired millions to give back.  On December 3, 2019, you too will have an opportunity to offer your financial resources to an organization and/or cause that is near and dear to your heart.  All you have to do is identify who, make sure you identify with their why, and then WOW! them with your support. Since we are on the topic of giving...

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Black Girl Health Partner Highlight: The Essence of Living with Dr. LaToya Wiggins

Dr. LaToya Wiggins, of Baltimore, Maryland serves as a community as a Wellness Coach. Through her training from the Health Coach Institute, she was trained and prepared to not only help her clients transform their lives but change her own for the better, creating a healthier lifestyle. She states that because of her training, she has developed the skills to better manage her weight, include regular exercise in her schedule, which has left her feeling more energized and less stressed. Through her transformation, she has found her passion to help walk alongside other women during their health journeys. Through her coaching service Essence of Living, LLC, she provides “a space for women to get clear on their desires and provide the right support, the right...

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13 Ways to be Healthy this Spooky Season

Here are 13 Tips to Stay Healthy this Halloween Season: Exercise. If you are going out, if possible, use this time (Trick or Treating) or not, and get some exercise. Especially if you are with little ones, use this as a time to get some exercise. Be Sanitary. If you are passing out candy this Halloween, be mindful of germs.  Use hand sanitizer and when you get the change, wash your hands. Do not overeat. Although Halloween is one day and Halloweekend is 3, the candy sales seem to last forever.  Everything in MODERATION is okay, but remember, portion control is key, especially as it pertains to sugar. Hydrate yourself. Especially if you choose to indulge in a few alcoholic beverages, hydrate yourself with water....

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How to Take Advantage of Daylight Savings Time

As Daylight savings approaches, we will be granted one more hour of sleep but how do we really take advantage of this new hour to get the most out of our sleep? Sometimes we might sleep, but still, wake up restless and even more tired than the night before! Here are some tips you can incorporate to help you get the most out of your sleep. First, it is important to have a sleep schedule.  As we plan our daily lives, it is important to schedule your sleep.  By going to sleep at the same time every night, this will help regulate your body’s internal clock.  (Note that this also includes waking up at the same time every day) This includes holidays and weekends.  Yes, sometimes...

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Simple Ways to Practice Seasonal Self-Love

As the seasons change, it’s no secret that sometimes your mood can too. Fluctuations in the weather might leave you looking forward to the holidays, while simultaneously dreading your upcoming busy schedule. Though it’s easy to let your calendar start to dictate the time you have to yourself, there are several simple ways you can practice seasonal self-love. If you’re already starting to feel like you need to fit in some you-time this fall, and in the months to come, consider the tips below on easy ways to do just that.  Participate Each upcoming month sparks numerous holiday activities to participate in, so determine what you’d love most to do and take action. Whether you go apple picking, carve pumpkins, or stay in and watch a spooky...

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Partner Highlight: Marsha D. Banks-Harold

For this month, we are highlighting, Marsha D. Banks-Harold. Marsha is a certified yoga therapist, Trauma Center Trauma Sensitive Yoga Facilitator and owner of PIES Fitness Yoga Studio. She is an intuitive healer who believes she is called to “empower clients to fortify one’s strength of awesomeness; to learn to rely on one’s authentic self; and to cultivate everlasting physical, intellectual, emotional and spiritual (PIES) peace”.  Marsha is also the creator of the flagship yoga class My Body Don’t Bend That Way which is designed for individuals who believe they are not flexible enough for yoga along with those who might live with physical, intellectual, emotional and spiritual pains and those who have restricted range of motion. She offers this class to help individuals maintain and grow...

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Transitioning from Meat to Meatless

Trying to eliminate meat out of your diet can seem like a daunting task.  But first, why should you? If you don’t want to go full vegan or vegetarian, consider being a semi-vegetarian or flexitarian.  Those following this diet eat mostly plant-based foods but may occasionally include meat, dairy, eggs, poultry, and fish in small amounts. The benefits of eating a primarily plant-based diet can help with Weight loss Lowering the Risk of Type 2 Diabetes Reduce Symptoms of Asthma If you can go cold turkey, great, but it is extremely difficult to do. But if you would like to ease yourself into it a more plant-based diet.  Follow these 4 Easy Tops to help you eliminate meat out of your diet. Create a timeline for yourself. ...

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How Music Heals

It is without question; music plays an important role in a variety of aspects in our everyday lives.  If you are anything like me, music is playing for the majority of my day.  Whether it is to get my day started, get me in the zone of studying or simply using a playlist to push me to power through a workout, music is always there. Most individuals have a strong emotional and even spiritual connection to music. Music therapy is an emerging field as individuals are studying how music can be used to help individuals cope, relax and heal. Budding research has found that music therapy can help with the following: Lessening Signs of Stress & Anxiety Aiding in Pain Relief Improving Quality of Life for...

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Superseeds: Do you want to feel like a superhero? (No tights required.)

By Erika Long, Health & Wellness Contributor Superheroes have special powers, gadgets, and alliances, but what do we mere mortals have? How can we tap into our fullest potential? The answer is superseeds. These seeds are nutritious, delicious, inexpensive and may be the key to superhuman vitality. These amazing little gems allow our bodies to absorb a powerful punch of protein, healthy fats and essential minerals in a small, convenient package. Nutritionally, consuming seeds are like bounding a building in a single leap. To get the most out of every bite, look at adding these three seeds: hemp, flax and chia seeds, to your daily regimen.  Protein’s Superman To have superstrength, we need the muscle power built by consuming complete proteins. Much like how there is light, medium and dark...

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