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Smoothies, Soothe Me! Healthy Green Goodness that Packs a Delicious Punch

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Simone and Aisha’s nutrient-rich, yummy green goodness to provide a much needed energy boost to get through the daily grind.

Just when we thought Oreos could cure our heartache and the empty feeling in our stomachs, we were introduced to green smoothies. Green smoothies? How disgusting, right? Wrong.

Let us tell you that green smoothies are awesome! We decided to start drinking these clean, protein packed Mason jars full of heaven when we realized that although we were cutting out a lot of unhealthy foods, we forgot to add more fruits and veggies to our diets. Green smoothies give you the fruits and veggies you need, and are catalysts to establishing cleaner eating habits. Since we’ve started drinking them, we have a lot more energy, eat less junk food, and rely a lot less on sugary, caffeinated drinks, though we do ‘love us some’ chai and coffee. After drinking a smoothie, we feel happy and full. We get to sip on something that makes us feel good and look good at the same time.

I guess you could say that we make, “Eww, what are you drinking?” look fabulous. Furthermore, smoothies are not only perfect for giving you that fabulous ooh-I’m-health-conscious look, but they also provide your body with protein, making for great pre and post workout meals. Just be sure to add hemp, whey, and/or flax seed powder to give you the extra kick you’ll need to run those 13.1 miles in the spring half marathon!

We have to say that incorporating healthier foods in our diets has not always been easy. And though that pack of Oreos and glass of wine you had the day Microsoft Word did not recover your 25-page seminar paper won’t kill you, neglecting to really take care of yourself may knock some years off your life. We realize how important it is to invest in our bodies in multiple ways. On a typical day, we meditate/pray, throw up our hair in a high ponytail, slide on the spandex, and whip out our cutting boards; however, by the end of the day (or by 3am when we’re retyping that 25-page paper), there’s the realization that it wasn’t our pearls, nerdy glasses, honeycomb hats, or frankincense oil that got us through the day—it was the time we took to invest in ourselves from the inside out.

So, today, that’s all we ask. Invest in yourself from the inside out. Tell yourself that looking and feeling good does not start with that Satin Rebel lipstick; every kiss begins with green—okay, that didn’t work? Anyway, guzzle down a green smoothie, and take care of everything else when you’re done (or while green smoothies are so cool that you can drink them on the go)!

Want to feel better, too? (Because we know you already look good!) Here are some of our favorite recipes:

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Aisha’s Green Smoothie aka Almost Everything Green Smoothie:

1 ½ cups of coconut milk (or rice, or almond milk)

½ cups kale (or chard – I mix it up)

1 handful of spinach

¾ cup strawberries

½ a kiwi

Half of a cucumber

1 granny smith apple

1 Tablespoon of rice protein

1 Tablespoon of ground flax seed

Aisha prefers to add the ingredients to the blender in this order, blending after each new addition: milk and leafy greens, apples and strawberries, cucumber and kiwi, flax seed and protein.

smoothie_simone[header]

Simone’s Green Smoothie aka Excuse Me While I Make My Green Smoothie Blue-Green Smoothie:

1 ½ cups of coconut water

1 tbs. of spirulina

2 frozen banana

1 tbs. of carob powder

2 tbs. of almond butter

3 tbs. of raw honey

1 granny smith apply

1 tbs. of flax seed oil

¾ cups of strawberries

A pinch of Himalayan pink salt

Simone prefers to add the coconut water first, throw everything else into the blender, and then blend until it’s pretty.

Many sources like Hey Fran Hey, and Simple Green Smoothies offer inspiration and recipes for cleaner eating through drinking green smoothies. A concern a lot of people have with the smoothie life is wasting their fruits and vegetables. A solution for this is to freeze all of the ingredients for your green smoothies in quart size freezer bags with the ingredients in the order they will be added to the blender. Freezing the ingredients saves a lot of prep time, and makes the smoothies cold and delicious. We usually put our shakes in a Blender Bottle or Mason jar, and carry it with us to campus! Since it’s frozen, it stays cold for hours.

Happy (green) eating! *sips*

 

AISHA_BLOG[PHOTO]Aisha Upton is a first year PhD student at the University of Pittsburgh, studying Sociology and Women’s Studies. Her research interests include Black women in service organizations and violence against Black women. She is passionate about many things including community service, lipstick, baking, thrifting, knitting, and being a proud owner of a Cockapoo, Napoleon. At the intersection of being a diligent student, a fashionista, and an activist – you will find Aisha, attempting to find a balance.

 

Simonepic2Simone Savannah is an English instructor and contributing writer for the Project on the History of Black Writing at the University of Kansas. She is currently pursuing a PhD in English-Creative Writing and Women, Gender, & Sexuality Studies. Her poetry is based on personal experiences she can’t let go—imagined or otherwise. Simone also enjoys making green smoothies, attending Bikram Yoga classes, and laughing uncontrollably.

 

Be sure to continue following Aisha + Simone’s unique take on Life + Style and the importance of letting who you are shine through when defining your personal style.

 

Copyright for PHOENIX SHINE

© The Phoenix Rising Collective, 2013. Please note that unauthorized use and/or duplication of any material without express and written permission from PHOENIX SHINE’S authors and/or owners is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to the Phoenix Rising Collective and its contributing writers with appropriate and specific direction to the original content.


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Holistic Health + Wellness: Daily Practices to Revitalize the Mind, Body, and Soul

Peace and blessings, beloved hearts! I am feeling blessed as I put my pen to paper to share my thoughts, ideas, and experiences with you about living a healthy, wealthy life. In my previous post Health is W.E.A.L.T.H.S: Practicing Self-Care, Maintaining Wellness, I discussed the basic keys to wellness with the acronym W.E.A.L.T.H.S. (water, exercise, air, light, thinking happy thoughts, healthy foods, and sleep). Let’s further explore this concept with some holistic health tips that can be incorporated into your daily life to revitalize the mind, body and soul.

Water Therapy: Break Fast with Water

Start your day off with water. One to two cups of warm tea or room temperature water upon rising will cleanse the bowels, energize your body, and clear your mind. Water enhanced with fresh lemon juice is a simple and easy body cleanser that you can drink daily to decrease mucus and stimulate the digestive system.

exercise_blogpostExercise: Yoga Therapy - Mountain Pose

We will start off with the foundation of all standing yoga poses: The Mountain Pose. Even though this is a simple pose, many people still lack proper alignment. In the words of Master Hip hopper KRS-ONE, “stand upright, not uptight.” Do you stand firm through the stormy weathers of life or do you slouch and mope?

The first thing I teach my students in yoga class is how to stand. Begin by holding the intention of Ankh Udja Seneb (life, health, and prosperity). Mountain is the basic pose for alignment. From an energetic perspective, this pose activates both the root and brow chakra.

Stand with the feet hip-width apart. From the crown through the spinal cord are the points of alignment for this pose. Root yourself into the floor by engaging your feet. The four corners of the feet are grounded, use your imagination to root yourself into the earth. The weight should be evenly distributed between both feet. There is a softening at the knee (or a slight flexion of the knee), as well as a lifting of the quadriceps femoris (the thigh muscles) into the pelvis.

Slightly lift from the crown of the head, aligning it with the torso. The rib cage is knitted, or slightly drawn towards the spine, deepening respiration. The shoulder blades are relaxed after breathing up, back, and down toward the earth. The chin is parallel to the earth. The sacrum is released down. The pelvic floor is lifted and aligned with the torso and head. The vertebral column is in its naturally curved position. The body is now in perfect balance. Bring the hands to your heart-center and allow yourself to relax and receive the medicine from this simple pose.

breathe_blogpostAir: Breath Awareness

Bring your awareness to your breath as air flows into your body. Breathing is your most precious possession; it is powerful and magical because it connects you to your mind and body - the conscious and unconscious.

Proper breathing nourishes your body, reduces stress (which induces relaxation), and opens the way for healing.

Place the hands gently over the naval area. As you breathe in, allow your belly to expand, and while breathing in, the belly goes in. Feel the movement of your hands as you breathe in and out, slow and deep, expanding and contracting. As you breathe correctly, notice the stillness of your thoughts and the awareness of the life force energy that flows through you completely.

Continue inhaling and exhaling, deep and slow, and with calm and ease - no pressure or control, just awareness. Allow each breath to bring you to the present moment. Fill your belly and lungs with your healing breath. Imagine the breath flowing in and out of your body as a shimmery electronic healing presence. Consciously send breath to those parts of you that may be in need of healing.

light_blogpostLight: Vitamin D

The best form of light besides lightness of the heart is soaking in rays from our shining star, the Sun. According to the Vegetarian Cooking School Cookbook by Danny & Charise Vierra, “Every living thing in our world is dependent on sunlight. Without sunlight nothing would live.”

The following discoveries show the benefits derived from the sun:

  1. It lowers blood sugar and blood pressure.
  2. It lowers cholesterol by converting it to vitamin D.
  3. It utilizes calcium and phosphorus.
  4. It increases red and white blood cells.
  5. It strengthens the immune system.
  6. It calms the nerves and increases adrenaline.
  7. It destroys germs on the skin and reverses jaundice.
  8. It increases circulation.
  9. It helps eliminate pesticides and other chemicals from the system.

 

Sunlight is by far the best form of Vitamin D you can receive. Any opportunity that you get to bask in the sun, please do. Small amounts of vitamin D are said to be in dandelion greens, oatmeal, sweet potatoes, vegetable oils, and herbs such as alfalfa, horsetail, nettle, and parsley.

For those of you who may be concerned about sunburn, take a look at this recipe for natural sunscreen.

Ingredients:

Thinking Happy Thoughts

Negative thinking leads to negative living. We’ve heard this many times, but repetition is the best teacher, so I will say it again, “Thoughts are power.” How you decide to wield this power is up to you. There is a stream of well being that flows, and positive thinking puts you in alignment with this stream, so focus your attention on what brings joy and you will experience more joy.

Affirmation: Consistent adherence to the laws of health are absolutely necessary for spiritual development and success in life. Every cell in my body knows how to be well.

healthy_foods_blogpostHealthy Food: Immune Builders

A few of the best foods to consume to prevent colds and to nourish and protect the body during the harsh winter months are: spirulina, blackstrap molasses, ginger, apples, lemon and other citrus fruits, apples, raw greens (kale, spinach, baby greens), steel cut oatmeal, cayenne, onions, garlic, quinoa. Prepave your way to a healthier lifestyle with high quality organic or sustainably grown fruits & vegetables. Check out Circle 77 for more details on my non-profit organization’s food buying club.

Sleep

Many people are suffering from lack of sleep. Sleep is the greatest rejuvenator! It restores strength to your muscles, nerves, and brain. During sleep the body repairs, re-energizes, and prepares for renewed activity. One hour of sleep before midnight is equal to two hours of sleep after midnight, so make an effort to go to bed before 10 o’clock.

Peaks in melatonin, the body’s natural healing hormone, take place between hours nine and 12PM. If you suffer from insomnia, a soothing salt bath, relaxing stretches, and prayer or meditation can help you. Lastly, eat before sunset so that your body will have time for food digestion, and to prevent interference with your sleep. Sweet Dreams!

systar_roni_ausetSystar Roni Auset is a licensed yoga instructor, healthy living practitioner, holistic educator, and master joyologist! Her aim is to improve her community’s quality of life by promoting a healthy lifestyle. By offering educational workshops, health oriented events, youth productions, and training programs, Systar Roni teaches and encourages holistic health as a way to empower people to make choices that will positively impact their own health and that of their peers, families, and communities. Using the latest information about nutrition and natural living, as well as sharing knowledge about the benefits of physical activity and meditation, she intends to be a strong source of vitality within the community. If you would like to schedule a workshop/yoga class, participate in the Circle 77 buying club, or support her work with youth, please visit The Children Shall Lead Them Productions.


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Black (Her)story - Every Day of Our Lives

In the spirit of Black History Month, I am reaching into my literary arsenal and choosing to share a few thoughts about Brown Women who have touched my life for numerous reasons. My hope is that you can share in the joy of who they are, even in these short excerpts.

I have chosen five women, although the list is much longer than five. These particular women are artists I refer to in class, in conversation, in my performances and in my personal time as I transform into the Woman-artist I aspire to be.

Let’s Begin.

bell_hooks[1]bell hooks. I was first attracted to her name. bell hooks – small ‘b’ and small ‘h’. I often said her name over and over again as if at the mention of each pronounced letter a bell would ring and I would be drawn into whatever she had to share. This indeed happened. The first book I ever read of hers was Black Looks. This is when I learned about the “gaze” and what gazing means from a cultural perspective. Depending on how you define yourself and what your experiences are, the gaze can ignite an unjust power that hurts and diminishes a human being (no matter the race, gender, ability, age, and so forth). Then I moved on. Somewhere along the bell hooks repertoire I found a piece of myself in all about love (again small caps) and what it means to transition from love, the noun, to love, the verb. I resonated with her Chapter 6: Living by a Love Ethic. Her opening line is, “Awakening to love can happen only as we let go of our obsession with power and domination” (2000, p.87). She thoroughly speaks to this point and urges us to face fears that block our light and our ability to love communally and to love whole-heartedly.

 

audre_lorde[2]Audre Lorde. I truly found myself in Zami: A New Spelling of My Name. She told me it was alright to rename myself and claim my identity. Moreover, I was allowed to claim ‘me’ daily. Today I am Traci. Tomorrow I am my grandmother’s child, Evadne. A week from now I may be Peace-Be-Still. Zami is Audre ceremoniously renaming the ‘self.’ The name links to a Caribbean island north of Grenada called Carriacou (a place I visited a few years ago). The word Zami spoke of Carriacou women “who survived the absence of their sea-faring men easily, because they came to love each other, past the men’s returning” (1982, p.14). I saw this as survival, beauty and empowerment intertwined in a particular space over a period of time. I could only imagine the powerful and spiritual intimacy among these women! Audre talked of having courage to love. And if there is one thing I have learned, love will take you on a journey that includes being courageous and vulnerable simultaneously. Audre also told me it was okay to say, “I am Caribbean American. I am Jamaican American. I am whatever I wish to be today.” How empowering this is for me, given my heritage and great desire to reach back and grab hold to a place I know through other people’s eyes – not necessarily my own. I had also been using her book of essays, Sister Outsider, as an artist-guide. She gave credence to poetry by reminding women,

Poetry is the way we help give name to the

nameless so it can be thought. The farthest

horizons of our hopes and fears are cobbled

by our poems, carved from the rock experiences

of our daily lives.

(1984, p.37)

I must speak for myself, as well as for other women who remain silent, not out of choice. And yes, there are many women today who are silent and afraid.

maya_angelou[3]Maya Angelou. I will refer specifically to her book, Letter to My Daughter. I have been blessed to have a phenomenal mother who gives of herself willingly and without question. It is through Maya Angelou’s words that I am able to appreciate those who have birthed children both physically and spiritually. A few years ago a student approached me and requested that I be her mentor. There was no doubt I would say yes, but I did not know the impact this relationship would have on how I perceive motherhood. I have heard horror stories of women whose painful experiences as a daughter and/or mother have impacted their lives and relationships. I learned from a biological-distance (not birthing my own child), how some mothers must feel by the three simple words, “I love you.” Or when someone actually calls another person, “Mom.” I have called a few women in my life “Mom” or “Mother” because they have taken on this secondary maternal role, but to actually be considered someone else’s mother is powerful and not to be taken lightly. So, when Maya addresses me in the opening letter “Dear Daughter…” I thought of my own mother’s unconditional love and how she sends me love letters daily through simple actions: voice mail messages, quick reminder-emails to call other family members, her routine to focus on how I am doing instead of how she is doing, her laughter at my silly jokes about her grandchild (which is presently a cat), her listening ear at my frustration with someone, and her being there even though she is miles away. On the last page of her book, Maya Angelou shares the lyrics to a gospel song she wrote that bespeaks the power of being both mother and support simultaneously:

You said to lean on your arm

And I am leaning

You said to trust in your love

And I am trusting

You said to call on your name

And I am calling

I’m stepping out on your word.

(2008, p.166)

Valerie Bloom. She wrote a poem called “Wha Fe Call I.’” I fell in love with this poem for its dialect and it’s Caribbean and British cultural context. I would say the poem aloud and hear myself fall into step with the women and men I have heard speak in what some might call patois but what I call natural-speak. I love the rhythm of Jamaican dialect, even when I do not always understand the words being said. I have spent a short amount of time in Jamaica (at a young age and also when I was older), but I find myself reaching back and flying home to my parents’ birth when I hear the authentic tongue of Jamaicans, as spoken in the first two stanzas below:

valerie_bloom[4]_stanza

The poem is much longer, but this is just a sampling of how dialect in its native-speak has much to do with cultural acceptance, beauty, rhythm, structure and non-structure, fun, fusion, and creativity. After all, there is nothing more creative than what people can do with language over a short or long period of time, ya know?

Below, see Valerie Bloom perform Sandwich, a vibrant, call-and-response poem about her childhood and culture:

ntozake_shange[5]Ntozake Shange. Every once in a while I remind a few people that Tyler Perry’s 2010 film For Colored Girls is an adaptation from the choreopoem for colored girls who have considered suicide/when the rainbow is enuf. This film is not Perry’s story. How many of us women have considered suicide when the endless colors in the sky just didn’t cut it anymore? And if suicide wasn’t a thought, then some sort of drastic unnamable measure was the next option. Ntozake spoke to me in colors. Every woman represented a color in this long poem, and I was amazed and pained by what they all went through. Here is the thing though, whether people understand the book or not, I know the stories are real. I was recently sitting among some of the most beautiful black women in a Sister Circle located in Michigan. Some of the women have lived overseas; some had been through extensive certification, college experience and spiritual training that led them to their present career; many are mothers (some with companions and others single); most have been on spiritual journeys that have included different faiths; all of them are creators and have birthed some sort of life-force that has spawned change in other women’s lives. The stories shared reminded me that privilege, power, and pain are alive and present. Also alive and present are survival, sensibility and community. Ntozake was writing a story for women. I have learned that not every story is for everyone to understand or fall in love with. A matter of fact, I was once told, “If everyone loves who you are, you need to start questioning yourself.” I watched an early 1980’s version of Ntozake’s choreopoem starring Lynn Whitfield and Alfre Woodard. This video program was a part of my introduction to performance poetry. I kept thinking, “How powerful. How sad. How inviting. But is there no happiness for black girls?” In 2013, I firmly believe that in the midst of hardship, you must create your happiness and take ownership of your joy. The journey may not be easy, but ART isn’t easy all the time. Love can be complicated. Identity is an ever-evolving process. And rainbows, what can I say about rainbows? Hhhhm, let me close with Ntozake’s final words in the book, in the spirit of Black Herstory…Everyday of Our Lives,

& this is for the colored girls who have considered

suicide/ but are movin to the ends of their own

rainbows

Move, My Dear! Move towards your rainbow and light up the world!

In order of mentioning above:

hooks, b. (2000). all about love. New Vision. HarperCollins, NY.

Lorde, A. (1982). Zami: A New Spelling of My Name. The Crossing Press, CA.

Lorde, A. (1984). Sister Outsider. The Crossing Press, CA.

Angelou, M. (2008). Letter to My Daughter. Random House, NY.

Linthwaite, I. (1993). Ain’t I a Woman! A Book of Women’s Poetry From Around the World. Wings Book, NY.

Shange, N. (1997). For Colored Girls who have considered suicide/when the rainbow is enuf. Scribner, NY.

TC[photo_CW2]Traci Currie is a Communication Studies lecturer at University of Michigan-Flint, as well as a knit-crochet artist, writer, and spoken word performer. She has been a part of the art world for over 15 years as an art gallery board member; spoken word series organizer for 5 years; performer, nationally and internationally; and published poet. She believes the PRC will help young women reach their highest potential. “This organization is about empowering women to take ownership of their lives, claim their identities and be the positive change they wish to see in the world they live.” Read other posts by Traci here.


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It’s Love Yourself First! Friday. Today’s Phoenix is Janine.

janine_lyff[collage2-website]We’re very inspired by Janine’s self-love story, so of course it’s time to share it with you! She loves herself by creating “me” time - quality time that gives her space to figure out what she requires to move in a direction that’s beneficial to growth. “The time I create for myself enables me to cater to the desires of my mind, body, and soul,” she says.

On a weekly basis, she exercises her mind with inspiring reads that support her success in life. In addition to reading, Janine takes time to express her thoughts through words or visual art, strengthening her communication skills so that she’s able to relate to others in a way that is more authentic.

She loves and cares for her body by getting plenty of rest, engaging in physical movement through dance and weight training, treating her natural hair with care and thinking well of it, consuming nourishing foods that she prepares, and enjoying sunbathing sessions. “I consider nature to be a healer of sorts. Therefore, the act of sitting outside gifts me with an opportunity to observe and become receptive to ideas and the healing calm that the quiet of nature brings,” she shares. Being in nature and relaxing outside under the sun brings comfort to her soul.

Janine’s self-care regimen creates a deeper love for who she is, and also leaves room for her to offer love to others.

To see more of this beautiful artist’s work follow her on pinterest at janine jackson (wombmind).

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Love Yourself First! Friday is a weekly self-love series created by the Phoenix Rising Collective. Beautiful, diverse women of color tell their stories of triumph, share their personal affirmations, and declare their love for their own lives! The series is meant to inspire and empower women to fiercely demonstrate self-love in action in order to build and sustain healthy, positive self-esteem. Be sure to read some of our other inspiring stories.

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