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Change Your Thoughts, Change Your Life!
Learn how to reduce stress
for better overall health.
June 03 2016
Release Unwanted Weight For Good
Learn how to release the weight
and keep it off.
June 03 2016
Reconnect To Self and With Your Life
Journey on an adventure where you will discover
how to live life by design with purpose.
June 03 2016
Create A Life You Love!
Learn how to live life by design
and on your own terms.
June 03 2016

Reduce Stress Using Essential Oils


Are you looking for help to reduce stress? If you are feeling stressed or anxious, essential oils can help you find harmony in your mind, body and spirit. Essential oils can have a very powerful effect on our mood, emotions and behavior. Essential oils such as Bergamot, Basil, Clary Sage, Frankincense, Lavender, Marjoram, Palmarosa and Ylang Ylang have been shown quite helpful.

Essential oils are convenient, quick and easy to use. You can wear them, diffuse them, or simply keep them in your pocket. Essential oils can also be used in massage and to enhance meditation or promote well being.

Learn more on how to use essentials oils here

5 Tips To Reduce Stress


A regular yoga practice can assist with reducing stress, anxiety and tension. Learn about specific yoga poses that promote relaxation and calmness.


1. Hands to heart - Connects the right and left hemispheres of the brain. Is a natural remedy for stress and anxiety. It is a starting position for entering into a meditative state

 2. Crossed leg - Calms the brain. Strengthens the back. Stretches the knees and ankles.

 3. Cat/Cow - Strengthens and stretches the spine and neck. Creates emotional balance; Relieves stress and calms the mind.

 4. Back bend - Stretch the hip flexors and help open up the shoulders and chest, an area where people tend to hold tension.

 5. Cobra - Improves menstrual irregularities. Elevates mood. Relieves stress and fatigue.

 6. Triangle - Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine.

 7. Child’s Pose - Opens the hips; restorative yoga pose that relaxes and calms your entire body and mind.

To learn more on how to Reduce Stress, visit

7 Foods That Help Reduce Stress

Stress is one of the largest contributors to health issues in America. Your diet plays an important role in stress management. Here's a list of 7 superfoods that can help reduce stress and make you feel much better.
  1. Spinach - Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
  2. Blueberries - The blueberry's fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
  3. Avocado - packed with disease-fighting antioxidants. Great source of potassium, omega-3 fatty acids, fiber and lutein. Reduce blood cholesterol levels and overall risks of heart disease.
  4. Turkey - rich source for protein, iron, zinc, potassium, phosphorus, B6 and niacin. Helps lower cholesterol levels and converts into serotonin.
  5. Salmon - excellent source of vitamin B12, vitamin D, selenium, niacin, omega-3 fatty acids, protein, phosphorus,B6, choline, biotin, and potassium. Improves cardio vascular health, muscle and tissue development, eye care, and body metabolism.
  6. Pistachios - healthy heart, weight management, protection against diabetes and hypertension, and improved digestion.
  7. Dark Chocolate - powerful source of antioxidants; may improve blood flow and lower blood pressure.
Free Wellness Guide (Audio Visualization included)

Positive Health Affirmations

Myth: Food is Too Expensive to Eat Healthy

Imani Sankofa

Have you ever heard someone say, "Food is too expensive to eat healthy!" I hear this excuse all the time. However, I believe that's myth.

I took a trip to my local grocery store to test my theory.
This is what I learned. Here's how to eat healthy on a budget.
  1. Eliminate bad foods (i.e. red meats, junk food, soda, dairy products)
  2. Shop with the Sale 
  3. Shop in bulk 
  4. Shop in the outer perimeter of the store
  5. Use Coupons 
  6. Check the clearance section
You may also want to consider including periods of fasting and detoxing as part of your lifestyle.

How to Recover After A Holiday

Eating Without Guilt
Are you feeling guilty after the holiday weekend? Eating healthy is a lifestyle. One day or one meal is only a snapshot of that lifestyle.
Just know that if you got off track and ate something that was not apart of your nutritional plan, feeling guilty about it is not going to take it back. The most important thing now is to focus on getting back on track.


  1. Stay present. Embrace the new day and start over.
  2. Drink plenty of water and include lemon juice.
  3. Incorporate more fruits and veggies in your daily diet.
  4. Cut back on meat especially beef and pork.
  5. Avoid eating late night.
  6. Exercise at least 30 mins per day.
Living well is really all about balance and moderation. Give yourself permission to create a life you love without guilt and shame.


Wellness Guide Download

What is Detox Sunday?


Whether you overindulged the night before or just need an extra push in the right direction, this one day detox plan will help you to recover, renew and rejuvenate .

This sample one day detox plan is a plan that works for me. Each person is different. So tailor the plan to work for you.


Begin the day with prayer and meditation
Speak healing affirmations
Speak words of gratitude
Morning yoga stretch 

- I walk in divine health
- My body functions the way God designed it to function
- My mind is alert

Drink green smoothie
Listen to spiritual or motivational teaching

Go for a walk at the park or exercise at home
Spend time with family at home

Read something spiritual or motivational (email, book, etc.)
Speak words of gratitude for the day
Listen to guided meditation or solfeggio frequencies

Crohn's Disease In Simple Terms

Crohn's disease is characterized by chronic inflammation of the colon. Most patients also experience abdominal pain and weight loss. The treatment for Crohn's disease is similar to that of ulcerative colitis in the sense that it can be treated with sulfasalazine, mesalamine preparations, glucocorticoids and 6 mercaptopurine.

Crohn's and Colitis Awareness
Antibiotics such as Ciprofloxacin and Metronidazole can also be effective for the complications that come along with Crohn's disease. Metronidazole is very useful in treating fitulous disease in some patients.

The origin of Crohn's disease is still a mystery in the medical world, however some researchers believe that overeating, chemical poisoning, bacterial and a lack of response by your own immune system may all be connected to Crohn's disease.

Crohn's disease can often be confused with regional ileitis, which is also a severe, progressive, inflammatory disease of the bowel. Its symptoms include diarrhea with pain. Bowel movements usually contain blood, mucus and pus, brought on by the infection. What makes Crohn's different is that it can affect any part of the gastrointestinal tract and does not necessarily involve constant unhealthy bowel movements, sometimes bowel movements are regular, other time they are not.

No symptoms are noticeable when your Crohn's is in remission. In fact, most patients in remission may think that they are healed. But the truth of the matter is that there is still chance for the disease to reoccur, unless you take all necessary precautions and pay close attention to your health. If surgery becomes necessary for Crohn's your disease, you can rest assured it is a well tolerated, reasonably safe procedure, with an operative mortality rate of only 6%.

Since diarrhea is one of the main symptoms of Crohn's disease, it's not unusual for patients to have some fissures, fistulas or thickening of the anal skin. The skin may also become swollen and discolored around the anus.
Crohn's and Colitis Diet Guide: Includes 175 Recipes Crohn's can also bring about biochemical disturbances in the liver. Many patients hat exhibit this symptom have a family history of allergies that includes hives and asthma. Additional symptoms can include enlargement of the ends of the fingers (called clubbing), thrush in the mouth, lesions in the eyes and arthritis that effects the large joints.

Even today there is no effective cure for Crohn's disease. Although the disease may exhibit relatively mild symptoms, it still can interfere with work and your personal life. Medications that treat the disease can sometimes end up causing other problems.

Many Crohn's patients were found to be eating a similar diet - lots of refined sugars, less dietary fiber, less raw fruits and vegetables. The trouble is that sugary foods tend to contain chemical additives that influence intestinal bacteria, causing them to produce toxic substances that end up, over time, destroying the intestinal lining. This is the reason sugary foods should be avoided (or limited) by Crohn's patients.

Seasonings as well as cold liquid are also not well tolerated. It's also common for a milk sugar mal-absorption to cause milk intolerance in most Crohn's patients. Crohn's disease is also believed to be responsible for providing favorable conditions where substances that produce allergic reaction can develop, especially if the Crohn's has penetrated the lining of the bowel.

If you suspect you have Crohn's disease, you should first consult your primary care physician before taking other steps. Careful diagnosis and monitoring are the key to living comfortably with Crohn's.

On This Healthy Day


This day I thankfully accept all of the good things that are coming my way. This day is full of excitement, love, energy, health and prosperity. This day people are calling on me to be of service to them, and I respond by giving my very best. This day I think and practice health in my life refusing to accept anything less than perfect health. This day I accept the abundance and prosperity that is mine and willingly share it with others. This day I focus on the moment and give no thought to the past or to the future. This day I spend in total enjoyment of what I do. This day I fill with loving thoughts and actions toward all other people and myself. This day I spend in grateful appreciation of all that is mine. This day, this hour, this minute, this moment is all that I have and I choose to use it in celebration.

Weight Loss Exercise Programs

When designing their weight loss exercise programs, people want to know the best exercise for weight loss. Surprisingly, the exercise that burns the most calories is not always the best exercise for weight loss. Sure, it's important to burn calories, and we'll tell you which exercises burn the most calories in just a moment. But it's also important to burn fat.
The best weight loss exercises are slow, aerobic, long duration exercises. They also involve most of the major muscle groups. These are the exercises that will burn fat. They include exercises like walking, jogging, running, cycling, swimming, and elliptical trainer workouts. These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf. Those exercises will burn calories and can be included in weight loss exercise programs. They just don't burn fat like the other exercises we listed do.
The key to burning fat is to exercise for a longer period of time. For the first 20 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 30 minutes, your body starts to burn fat. That will help you lose pounds and inches quickly.
In addition to the slow, aerobic, long duration types of exercise, strength training or weight lifting should be added to weight loss exercise programs. This will build muscle, and muscle burns more calories than fat. Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising.
It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety. That helps prevent boredom, as well. For more details
Representing Weight Loss Exercise Programs in the website

If You Can Count, You Can Lose Weight


#1 Show Your Work 

food journal
Losing weight is simple math: eat fewer calories than you burn. To keep close track of those calories, you'll need a journal. During your diet, be sure to "show your work" by recording everything you eat.

 #2 Add Up Your Calories 

Spend a day eating as usual and count the calories that you eat in a normal day. This will be your baseline and you'll start subtracting from there.

#3 Keep Count 

Know the calories of everything you eat from now on. Don't be afraid to look it up. There are few foods left on earth that the internet hasn't encountered.

#4 Calculate Digitally 

Only boxed food comes with serving sizes figured out ahead of time. You'll need a scale to know exactly how much you're eating when it comes to fresh foods like fruits, vegetables and cheese. I found an awesome digital scale at Walmart. Learn more here

 #5 Measure Up 

Guesstimations have no place in math. Stock up on teaspoons, tablespoons, cups and quarts to measure portions and calories exactly.

scale #6 Calculate the Calories You Need 

There's a simple formula to determine the calories you need to maintain the weight that you want. It's called the Basal Metabolic Rate (BMR) formula. And here it is: W = your goal weight in kilograms (lbs/2.2) H = height in centimeters (in x 2.54) A = age in years BMR for Men = 66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A) BMR for Women = 665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

 #7 Revise

Check your math each evening. Don't forget to pencil in the odd extra cookie. Consider subtracting it from tomorrow's total to stay on track.

7 Benefits of Eating Fruits


#1 Keep the Doctor Away

We all know that eating fruit as part of a balanced diet is good for us. But exactly how good is it? These days it’s not just about superfoods anymore, but superfruits are making it big. Increasingly, health experts and researchers alike are contributing eating fruits to the prevention of diseases and giving us more delicious reasons to visit our local farmers markets .

#2 Ridiculously Healthy Fruits

But not all fruits are created equal and the kinds you eat will make a difference in nutritional value. What benefits can you get from eating an apple versus a banana? And which fruits are healthiest? Read on to learn more!

#3 Apples: Breathe Easier

With their beautiful array of colors, it’s no surprise that America’s favorite fruit is apples. Eating the skin of apples is a good source for fiber. Studies show that people who eat at least 5 apples a week have better functioning lungs and apples are a great natural source of antihistamine, to protect against allergies. You know how it goes, apple a day…

#4 Oranges: Fight Stress and Cholesterol

Eating a single orange gives you 100% of your daily Vitamin C. Not only are oranges juicy and delicious, they may even help lower your cholesterol. The citrus smell of an orange creates a calming effect to counter stress in your day. So keep one with you as you go through your day.

#5 Bananas: Fight Off Strokes and Ulcers

Not only are bananas a healthy carb which keeps you feeling full, they’re also an excellent source of potassium while being low in sodium. This means eating bananas reduces your risk of high blood pressure and stroke. Want more benefits? Bananas contain protease inhibitors that can help prevent stomach ulcers. Not to mention they go great in a peanut butter sandwich.

#6 Avocados: For Your Heart

Yes, avocados are a fruit and a superfruit at that! Not only are avocados creamy and delicious, but they also contain healthy fats, which absorb carotenoids making them essential for a healthy heart. What’s more, eating avocados will help you lower bad cholesterol while increasing healthy cholesterol, and who wouldn’t want that? Oh, and did we mention they have twice the potassium as bananas?

#7 Hooray for Blueberries

Blueberries are your go-to superfruit for brain function. Not only are they rich in antioxidants like a lot of the fruits mentioned earlier, but studies have also linked blueberries to improving memory and delaying cognitive aging. Another added benefit- they’re chock full magnesium which helps keep you slim and energized. Now that is what we call a mega superfruit!

How to Increase Your Energy Through Fruit Smoothies

Imani Sankofa
Why drink fruit smoothies? Smoothies capture the sweetness and health benefits of fruits and vegetables in a glass. Smoothies can be a complete breakfast solution, dessert, healthy snack, or meal replacement. Not only are smoothies fun to make, but they taste good as well.

 Here's a fruit smoothie recipe to get you started.

 Berry Blast
1 cup raspberries
1 cup blueberries
1 apple
3 big handfuls of baby spinach
2 cups of water

 Blend together the apples, raspberries, blueberries and water for 30 seconds. Add the baby spinach and blend until smooth.

 Health Benefits: In this recipe berries bring a sweet fragrance with a subtle tart overtone and make this low GI treat a real winner. Research is suggesting that raspberries have the potential to inhibit cancer cell proliferation and tumor formation. Raspberries contain ellagic acid, an antioxidant that neutralizes free radicals and prevents damage to cell membranes. Whilst fresh berries are best, freezing does not destroy their anti-oxidant activity and is sometimes more convenient. Berries are also heart-healthy foods. In a Finnish study, subjects who ate two serves of berries a day were found to have lower blood pressure and lower cholesterol.

 Spinach has been found to have thirteen different flavonoid compounds with anti-cancer properties. Spinach has been shown to slow down the growth of cancer cells in the stomach and the prostrate and to be inversely related to the incidence of breast cancer. Spinach has also been shown to protect against osteoporosis, heart disease, colon cancer and arthritis.

Body Building Grandma Bench Presses, Runs Marathons At 73


Ernestine Shephard

At 75, Ernestine Shepherd is in better shape than most people decades her junior. Up at 3 a.m. every morning, she spends her days running, lifting weights and working out other senior citizens. “I feel better than I did at 40,” she said. “I am very, very happy.”

In less than 20 years, Shepherd has morphed from a “prissy” woman who never exercised to the Guinness Book of World Records’ oldest female bodybuilder. Learn more about Ernestine Shephard

A die-hard “Rocky” fan — “Sylvester Stallone is my man,” she cooed — Shepherd is preparing for a body building competition this weekend. Read full article

We'll Cook the Food, You'll Lose the Weight!

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