Check out this great MSN video: Amazing Father Daughter Wedding Dance

Check out this great MSN video: Amazing Father Daughter Wedding Dance

This is so cute!

N'na

Healthy pregnancy: Baby's home

Hi there,

I hope all is well with you all.
I haven't blog in a few weeks and my last post (on Cesaria Evora) was written a while ago and just scheduled to post on my birthday. I am so glad I was proactive.


Anyway, I am grateful to be able to share with you that Nia will be two weeks old tomorrow and I look forward to wathching her grow. I had forgotten how marvellous it is to spend time with a baby.
They are truly a gift from heaven...


My husband returned to work today. Last night, the idea of being home with baby without his help made me feel  as nervous as I did 9 years ago when I brought my first child home. He has been a great helper with the bottle feedings and diaper changing.

Even though it was my fourth pregnancy, the time at the hospital had many "firsts" and I have to say that I am so grateful to God for HIS grace and I am glad to be home with Nia. Life is a gift so precious and I am learning with this baby that even when things do not go as planned or initially expected it's a privilege to be able to brag of God's grace and mercy.

I am so glad to be home and Nia has been showered with so much love before her birth, during our time at the hospital and since we got home over a week ago.

My neighbors have been a huge blessing in our transition. We have been blessed with healthy delicious meals every night of our first week home and for someone like my hubby and I who have no family locally it means so much to receive that kind of support. Their kindness brought so much comfort.

The day before my birthday I received this beautiful welcome gift (below)from my big brother and sister-in-law who live in a different state. I tend to miss my family more than usual in times like this and I tell you... something as simple as this bouquet makes me feel so good even when I am up breastfeeding or warming breastmilk bottles in the middle of the night.

I am actually looking at it as I write this post....

The big brothers & sister have been wonderful with their little sister. They haven't put to the test their diaper changing skills http://www.goodhealthdiva.blogspot.com/2012/01/natural-pregnancy-week-38teaching.html  but they have assisted in every little way and I don't mind them spoiling their baby sister who is already expecting someone to run to her every time she cries.

For real, they literally run to her to assist when the pacifier comes out of her mouth, they tell her " coming Nia" every time she fusses, they 'fight' over who gets to assist during clean up time, hold the diaper bag, pick her outfit of the day etc. 

Her oldest brother diligently reads to her every single day since the very day she was born. It's sweet!

Well, friends that's a wrap for today...I figured some of you would love to know that the baby is here and learn about her days at home.

I want to say a huge Thank You to every single of you who have been around and to the ones that just joined. I thank you all for your support and for your prayers. Please continue to keep us in your blessed prayers.

I grew up in Africa so I know that it " takes a village" to raise a child.
You might all be my 'virtual' family but every good thoughts and every blessing are felt in a special way.

Hope you are ready for more baby & mama stories, tips etc as I keep blogging about a Better Body and Better Life the Natural Way!

N'na

Loving my roots: Cesaria Evora, the Morna & Sao Vincente

January 24 is actually my birthday and as I thought about it I realized that it would be a good time to launch a new feature on my blog. The idea came to me during the month of December when cesaria Evora passed away.

"Loving my roots" is my way to appreciate and honor my (Black /African) origins.

Today I am taking you on a small historical tour as I share how Cesaria Evora influenced my life as a young African girl. 





I have fond memories of my childhood listening to Cesaria Evora. As a child growing both in a French speaking African country and in France I was so intrigued by the beauty of her voice, her language (Cape verdean Creole) and the Morna.


The Morna is a music and dance genre from Cape Verde. It's considered the national music of Cape Verde just like the fado is for Portugal. You can easily detect the fado (portuguese) sounds in the Morna.


    In case you wonder why the Morna has a portuguese influence here a very quick history.
In 1495 the Cape Verde islands became part of the portuguese empire.

In 1951, Cape Verde's status changed from a Portuguese colony to an overseas province.
In 1961 the inhabitants became full Portuguese citizens.
In 1975 the islands became independent following the 1974 coup in Portugal, after which Portugal began abandoning its colonial empire.

When I first moved to the USA 17 years ago, I carried with me some of Cesaria Evora albums. She was ( her music) a faithful companion, helping me overcome the solitude of a new life away from home while, homesick, I would find comfort in listening to familiar vibes.




The Queen of Morna, Cesaria Evora passed away on December 17,2011 and it's her death that actually triggered in me the desire to honor my roots and start this new feature on my blog.


She was born on  August 27 1941 in Mindelo, Sao Vincente, Cape Verde. She started singing at 16. It was always enchanting to hear songs  of ' La Diva aux pieds nus'  a.k.a the barefoot diva.  She got that nickname from the fact that she would perform without wearing her shoes.


All the pictures were found online but there's something sentimental to me about this one below because it reminds me of my grandmother.

Cesaria Evora photo credit Eric Mulet

Hope you have a moment to enjoy the video below, the music is exquisite.


This song "Carnival of Sao Vincente" and this version in particular is one of my favorite as I love to dance to it and it always put me in a superb mood!

Enjoy ....

The video below is a shorter and less " jazzy" version of the one above but offer some very pleasant pictures of Cape Verde.

In relation to Morna, Sao Vincente is more than the birthplace of Cesaria Evora, it's also a  derivative of Morna.
The three main genre of  Morna are:
 1) Boa Vista the oldest genre of morna,
 2) Brava morna and
 3)Sao Vincente a derivative of Brava morna.


Boa Vista, a genre of Morna, is portuguese for "good view" and it's also the name of the easternmost island of Cape Verde.


Just like the name Boa Vista refers to a genre of morna and to a cape verdean island, the name Sao Vincente refers to other things as well.


The name Sao Vincente , portuguese for Saint Vincent, can also refer to 3 locations:

• the island in Cape Verde, 
•  a  coastal city of Sao Paulo in Brazil or
•  a municipality along the north west coast of the island of Madeira.

images of Sao Vincente, Cape Verde

Stunning isn't it?
Situated in front of Senegal in West Africa, the islands of Cape Verde benefits from magnificent caribbean like weather because they are on the same latitude as the Caribbeans islands.



Photo Source: capeverde.co.uk


Historically the islands were used during the slave trade and served as a shipping port.


Image of Sao Vincente Sao Paulo Brazil.  Founded in 1532 by Portuguese settlers, Sao Vincente is Brazil's oldest city.





source: hamiltonpaints.com

Images of Sao Vincente Madeira




Hope you enjoyed my little historical tour! Are you familiar with any of the Sao Vicente location or with Cape Verde? Are you also a Cesaria Evora fan?


N'na

Healthy Natural pregnancy: Week 38 preparing for baby & Teaching siblings to change a diaper.

                              


I am soon to be a mother of 4 and having a healthy pregnancy and recovery is certainly a team effort.



Since I don't have any family around (mom and relatives are too far away) relying on the support of my husband, my children and some kind friends will be my best chance to a healthy recovery and to my success in this new phase.


To increase my chances of success (smiles) I am training my little crew to an unavoidable responsibility: Diaper Change!


 I will not let them handle a newborn alone but it's still important that they know a few things, develop some skills and be more aware of some of the many changes to come.  They are used to babies and small children but having a new baby at home 24/7 will be life changing, even for me!


Success takes some planning and preparation so yesterday we held a
 " Diaper Lab: How to change a diaper 101"


We had a short session a few weeks ago with an old doll. I suppose the first session was more of an intro because the old doll did us no justice...

We had our " intro" session weeks ago with a flimsy doll and pretended that a dishcloth was a diaper.

 Yesterday we were better equipped.The doll we used this time around is called " Baby Alive" and she actually wears a real diaper. 

My son D.A has been having too much fun giving her a lot to drink from her bottle so the doll peed profusely and was soaked. Perfect timing for another diaper changing session!


Imani received this doll from her "Aunty Karmen" for Christmas and the doll talks, eats and drinks and use the bathroom. Yes, the doll actually "urinates" and..."eliminates" .

This first time big sister takes her future role with such enthusiasm, it's beautiful to see her in action. She prayed for a sister and God answered... Please read this following story  http://www.goodhealthdiva.blogspot.com/2011/08/word-of-inspiration-babys-gender-and.html

The baby doll wears newborn size diapers. Thankfully " Aunty Karmen" offered a pack of newborn diapers just for the doll. Thank God this baby doll will never need upgrades to bigger size!!!

Well, time to see our little students in action:

                           

My second son, D.A, was small when Imani was born and he is excited at the idea of a much younger sister. He said he would help with diaper changing but will close his nose if it stinks. This is actually very courteous of him as this is coming from someone who totally refuses to clean after the dog.

Hopefully he will treat his baby sister with more consideration when it's time to handle her soiled diapers.

Okay let's see... 

Oops better redo that one! I can already feel urine or diarrhea running all over our hands and clothes with such a loose diaper!  He is redoing it with more precision...

Much better....

The last one to go was my oldest son, he is always helpful and is always the one to volunteer for a task. He changed this diaper so fast that he was done before I even noticed it!

What do you think? That's very promising isn't it? 

With a week left to do some simulations, what else should we pratice?

N'na

Health and Fitness Tips for 2012

Health and Fitness Tips for 2012 by Omonike Anderson

sweet-potatopie.com

The New Year is here! For many of us that means the start of an effective fitness journey. After having my son, I was left with a stubborn 20 pounds that would not budge. However, the ten tips I’m about to share below have not only helped me shed the pounds (and then some!), but also establish healthy habits that will last a lifetime. Remember, your weight loss is a lifestyle change, not something that can be temporarily appeased with dieting. With that said, plan to take on 2012 with a new appetite for fitness and watch those pounds come flying off!

1.       Define Your Goal and Put it Down in Writing: Before you begin, it’s good to know where you currently stand and where you’d like to be. If you don’t have a quality scale at home, invest in one. You may also want to invest in a measuring tape to document inches lost from your bust, waist, and hips. Once you document all these measurements, think realistically about where you’d like to be and write that weight (or measurement) down. Also, think about your other goals. Maybe you’d like a flatter midsection, firmer arms and legs, or simply more cardiovascular endurance. Remember, there is no such thing as spot reduction, but you can still focus on your “trouble” areas.

sitemaker.umich.edu

2.       Discuss Your Fitness Goal with Your PCP: Before you begin your fitness journey, be sure to discuss any and all plans with your Primary Care Provider (PCP). Not only can your PCP help assist you in formulating a great fitness regimen for your age, weight, and goals, but they can also be a significant part of your support system. Also keep in mind that if you have any existing medical conditions, it is imperative to speak with your PCP about safe ways to lose weight.

3.       Construct a Workout and Eating Plan: This should also be documented. Successful weight loss always requires a clear, constructive blueprint that documents a tentative workout schedule as well as a healthy eating plan. Here’s how to get started. First, decide what days and times are best for you to workout. Second, according to your fitness goals, decide which workouts you will do on which days. Third, you already know what you shouldn’t eat, therefore make a list of delicious foods and recipes that you can eat.  Here’s an example of my workout and eating plan according to my goal of overall health and fitness. My eating plan consists of my favorite healthy recipes.  You may be as detailed as you’d like—even down to deciding what you will eat for each meal every day. Remember to eat consistently throughout the day to help speed your metabolism.

WORKOUT PLAN:

·         Mondays: Ab training (30 mins); cardio (30 mins)

·         Tuesdays: Arm and shoulder training (30 mins) ; cardio (30 mins)

·         Wednesdays: Rest!

·         Thursdays: Leg and glute training (30 mins); cardio (30 mins)

·         Fridays: Ab training (30 mins); cardio (30 mins)

·         Saturdays: Back training (30 mins); cardio (30 mins)

·         Sundays: Rest!

EATING PLAN:

BREAKFAST

·         Green Smoothie: handful of kale, spinach, spirulina, barley, 2 cups of organic apple juice, 1 banana

or

·         Cold Cereal: cheerios (original) and almond milk

or

·         Egg Sandwich: 2 eggs, 2 slices of wheat bread

and

·          Fruits: apples, bananas, mandarin oranges, grapefruit, grapes, etc. (whatever you’re in the mood for

and

·         Beverage: 1 glass of water or pure orange juice

LUNCH

·         Spinach Salad: 2 cups of fresh spinach, 2 eggs, 1 ounce of roasted turkey breasts, low-fat vinaigrette.

or

·         Turkey Sandwich: 2 ounces of roasted turkey breasts, 1 slice of provolone, handful of spinach, low-fat mayonnaise.

or

·         Peanut Butter Toast: 2 slices of 100% wheat bread, thin layer of all natural peanut butter, small drizzle of all natural honey.

and

·         Fruits: Apples, bananas, mandarin oranges, grapefruit, grapes, etc. (whatever you’re in the mood for).

and

·         Beverage: 1 glass of water

DINNER

·         Grilled Chicken, Rice Pilaf, and Broccoli: Grilled chicken breasts, all natural rice pilaf, fresh or frozen broccoli

or

·         Spaghetti: Lean beef,  100% wheat pasta, organic tomato marinara, parmesan

or

·         Turkey Sausage, Baked Potatoes, and Carrots: Turkey sausage, red/russet potatoes, fresh or frozen carrots steamed.

and

·         Beverage: 1 glass of water

4.       Get an Accountability Partner: You want your accountability partner to be either a fitness veteran or someone above your fitness level. This person should be have a “no-nonsense” attitude and should help motivate you to work out on those lazy days.  As a quick tip, contact that friend, family member, or coworker whose fitness you admire and ask to join them during their workouts if the schedule is feasible for you.

sweet-potatopie.com

5.       Keep it Simple: Going all out at the gym your first week is the surefire way to ensure you won’t stick with your routine for long. Take it slow and build on your routine by challenging yourself on the weekly basis. If you walked at a moderate pace for 30 minutes last week, this week try finding a “hilly” area or an incline to challenge yourself during your walk. Walking up an incline is a great way to burn lots of calories while elevating your normal routine.

6.       Make it Fun: One of the main reasons so many people fail at reaching their fitness goal is because their workout routine has become stale. Do let it happen to you! Take dance lessons, swimming classes, or join an aerobics team. Get outdoors and do some bike riding, mountain climbing, or go canoeing. Do whatever you have to do to make fitness an enjoyable part of your life. Another great way to keep exercising fun is to get the entire family involved. You’ll feel good after playing flag football with your kids in the backyard, or taking a nice long walk with your significant other while the sun sets. 

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7.       Make Healthy Eating Convenient: When you cook dinner, be sure to cook enough to last two to three days, so that all you have to do is warm it in the oven for the subsequent days—I only have to cook two-three times a week. When it comes to snacking, nothing gets more convenient than a fresh apple or orange from the fridge. If you’re worried about your produce spoiling before you get a chance to eat them, chop them up and freeze them. It only takes five minutes to unthaw when placed in lukewarm water. In addition, always take something healthy with you on the road. Throw an apple in a ziplock bag and place it in your purse, or take a granola bar with you. It will save your life when hunger attacks! For work, prepare your breakfast and lunch the night before and place it in a lunch bag to be stored in the fridge. There’s nothing like a “grab-and-go” in the morning! For breakfast, store a slice of wheat bread with jam and plenty of grapes on the side. For lunch, store a spinach salad with low-fat dressing and grilled chicken (if you’re not vegan). This will help deter you from grabbing that morning breakfast at the drive-through and eating take-out at lunch-time.

8.       Avoid foods that hurt: I advise everyone to do their own constructive research on this matter. But to give a general breakdown of foods you want to avoid, the list goes as followed: [1] Sugar. It is recommended by the USDA not to consume any more than 40g of sugar per day. Sugar usually settles in the most unflattering places of the body (i.e. midsection) and stores as fat when consumed in excess. Be careful, many unexpected foods contain sugar disguised in names like corn syrup, organic dehydrated cane juice, and fruit juice concentrates, just to name a few. [2] Fats. Fats are actually good for you, but you must eat the right kinds. Good fats, such as monounsaturated and polyunsaturated, deliver fat soluble vitamins that keep our skin supple and our energy fueling. Bad fats, such as saturated and trans fatty acids, can clog arteries, heighten cholesterol levels and increase heart disease. The USDA recommends not consuming more than 10% of calories from saturated fatty acids and no more than 20-35% of calories from unsaturated fats. Lastly, [3] Sodium. Not only can excess sodium lead to heart problems but it can also increase your water retention, making you look and feel bloated. The USDA recommends not exceeding 2300 mgs of salt per day (appx. 1 tsp. of salt).

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9.       Eat foods that help. There are several foods and beverages that help promote muscle formation. Such foods include protein, green leafy vegetables, and carbohydrates (the brown kind!). Foods like these not only aid in fighting fat and building muscle, but also help your metabolism function at its best. Great proteins to try are fish, eggs, and almonds. Great leafy greens to try are spinach, kale, and romaine. Water, green tea, and green smoothies are also great for promoting muscles formation. Water lubricates the muscles and increases strength, green tea helps to burn fat and maintain muscle mass, and green smoothies are packed with nutritious fruits and vegetables that increases energy and provides the body with necessary nutrients to build healthy muscles. The USDA recommends 3-5 servings of vegetables, 2-4 servings of fruits, 2-3 servings of meat, 6-11 servings of grains, and 2-3 servings of dairy on the daily basis. A single serving of fruits and vegetables is about ½ cup. For meat, about 2-3 ounces of cooked lean meat. For grains, 1 slice of bread or ½ cup uncooked pasta/rice. For dairy, 1 cup of milk or 1 ½ ounces of cheese.

10.   Drink lots of water—You’ve heard it before, but I’ll say it again—water suppresses your appetite and flushes your body from harmful toxins, making it a winner for both health and weight loss. The body comprises 60-70% of water and needs consistent water intake to maintain health, as dehydration can compromise the health of the entire body. Studies show that a vast majority of people in western countries are not consuming enough water. To be certain your body is receiving sufficient water, the Institute of Medicine recommends that women consume an average of 9 cups per day while men consume an average of 13 cups. This number of course varies, so the general rule of thumb is to drink half of your body weight. Therefore, if you weigh 150 pounds, drinking 75 ounces (almost 10 cups) of water daily will meet your quota. It is not difficult to do if you carry a 34 ounce water bottle with you everywhere you go and sip it occasionally, refilling as needed.

drninahrehman.com

Remember, you CAN do it! And don’t wait until the weight is lost to start loving yourself (it almost never happens)—start now! Be sure to treat yourself with nice clothing to compliment your frame for each step of your journey, as well as keep up with your appearance to help enhance your self-esteem. Confidence is way sexier than a slimmer frame:-)

Disclaimer: The content in this post is experienced-based and is not meant to replace the advice of a licensed professional.


Words from the editor ( me, N'na)
The article above was written by Omonike Anderson an inspiring woman that I have invited to become a contributor on the blog. For more weight loss articles check the link below and the labels fitness, weight loss, wellness, health etc.
http://www.goodhealthdiva.blogspot.com/2011/11/psychology-of-weight-loss.html

Natural pregnancy week 29

8 more weeks left! wohooooo so excited.
Got my doctor's visit on Monday. Everything is going well.
My glucose test done over a month ago was fine.
I apparently gained 5 lbs since my last weight in over a month ago. The thing is, between my last weight in and the previous one I had gained no weight.

I am still doing my best to walk as much as I can.
I still stretch my body daily and
do squats a couple of times a week.

I have had to improve my iron consumption in the past week. No supplement yet just plain old smart food selection. My favorite iron rich food is homemade lentil soup!

That's it for my pregnancy. I am grateful to be doing well and have lot of moral support around me it makes a difference.

Natural pregnancy: Natural aids to cramps

Have you ever experienced any cramps during your pregnancy? If you are not pregnant have you ever experienced any cramps? What's your cure for it? ( I am not talking menstrual cramps but cramps that come unexpected and can happen to both men and women).

Three weeks ago I experienced for the very first time some very unexpected pains in my calves muscles as I was getting out of bed. The first painful experience was in my right calf and lasted for over 2 minutes and was excruciating. Not only I was caught off guard because it was my first time experiencing that, but I could still feel the effects of that pain days after.

Two-three days after, I had the same experience, this time in my left calf. I was in so much pain it had me in tears, thankfully my husband was there that morning and massaged my calf while I was still stuck in bed. Due to his athletic experience he suggested that I eat some bananas but not being a huge fan of bananas except in smoothies I grinned and said ' we will see'.

With my husband massaging my left calf while I was still cramping, it allowed the pain to subside faster than the one days ago in my right calf.  Unlike the pain in my right calf that could be felt days after, the one in the left calf muscle was totally gone the first day.

 In the course of the following days since my second and last cramp, I learned some simple natural solutions and preventive measures.
Below are four natural and simple ways to prevent more occurrence of those excruciating cramps.

I have to admit that " I knew better" regarding the first two suggestions. I can easily see my errors and now understand how" I caused those cramps".  I certainly learned my lesson and I can tell you that I will never again take my healthy habits for granted. Hope you can benefit from my experience and my midwife's suggestions.

• Drink plenty of water, increase your water intake.

Time for a mea culpa on that one. I had fallen in love lately for Sunny D juices and had replaced a huge of amount of my fluid intakes with some bottled juices, something I don't do normally as I prefer fresh squeezed juice to commercial options.

 My daughter even made the comment during the same week I first experienced those mean cramps and said " why you don't drink a lot of water like you used to ? "  Ouch! "From the mouth of babes" right? I should have noticed that it was an hint but never would I have anticipated my decrease in water intake to cause me some cramps! Amazing how our body know better.


Of course I am back on track, back to drinking plenty of water and limiting my commercial juices' intake to no glass or one or two glasses a day!

• Stretch more. http://www.goodhealthdiva.blogspot.com/2011/05/benefits-of-exercising-stretching.html

I am a strong believer in the benefits of stretching but have to admit that in the week prior to experiencing those cramps I was not spending my usual 15-30 minutes stretching at least once a day.  I guess I did not know just how beneficial it is as I advance in my pregnancy. It took the unpleasant surprise to learn that such cramps can be occur and can be more frequent as a woman progresses in her pregnancy!

Since my cramps did occur right upon arising in the morning, my midwife suggested the following:

• Drinking a cup of milk before bedtime. I suppose it's the calcium that bring our body some relief here. I did not care to ask my midwife for details on why milk works, I was just interested in doing something that will work and spare me the drama.
• Eating a banana before bedtime. My husband explained that when he used to play varsity in high school eating a bananas was the natural cure to alleviate the pain of cramps he would experience.

I am so glad to report that since I embraced my good habits of drinking more water and stretching diligently everyday I have been cramp free. I enjoy a small cup of milk as a delicious sleep aid especially if it's warmed and flavored with a spoon of honey but I haven't done well with the bananas. I only eat a small portion and save the rest for the next night. Better than nothing right?

Well that's my natural cures to cramps. I learned the hard way but all this could have been prevented if I had diligently practiced what I know best! One big lesson my pregnancy has been teaching me is that I can't take for granted the simple healthy habits that appear insignificant and yet play a bigger role than I can imagine.

Have you experience any cramps during your pregnancy or on any other occasion? What's your solution to cramps?



N'na