Benefits of Shea Butter for Hair & Skin

Since I grew up in West Africa I have to admit that I have nothing but great things to say about Shea Butter. It's actually the only cosmetic product that I used from the time I was a baby till now.

To learn more about African Shea Butter please check & follow my New Blog , check our New facebook page and join us on Instagram
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Fitness Motivation for weight Loss " Show UP"

 

 

 

Transformation & Throwback Thursday!

 

 

 Here's sort of my double whammy with what I pray will be a little motivation for anyone out there on their journey who feels that they are not yet where they want to be.
I honestly wish I was the type who could brag about being at the gym so many times a week or having a block of time dedicated to fitness. But not only I am a mom of 4 with no real support system, but I also homeschool my older children which forces me to be more creative with my time management.
I can't brag either about losing weight fast, I have never been a fast & furious kind of girl. I tend to plan things ahead and take my time and go with the flow. 

 I know what I want to look like eventually, I don't plan on starving myself or sleeping on the treadmill to make it happen.
I don't have any 6 packs pictures to share yet but if there is one thing I strongly believe in, is the concept of SHOWING UP! Even if it's just 15 minutes to an hour! 

 

 I have learned (took me a while I admit) that the secret isn't to deprive myself of this or that, but to show up, do the work, do my best and stay consistent with what I do before, during and after I show up!
Showing up allowed me to do today things I couldn't even do two years or even 2 months ago! Like wall sit for a minute! Yes, my legs shake like crazy when I do ha ha ha...but I am getting better and that's what keep it fun!

 

 

 

 

 

 

 So wherever you are in your journey, especially if you are just starting, feeling stuck or starting over...keep on keeping on...show up...even if it's just in your driveway!
 

~ Your goodhealthdiva NB

 

 

 

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Thanks for stopping by, sharing your comments, Following , Liking the FB page, subscribing by email, sharing with your friends and all that good stuffs...(smiles)
Until next time have a better and healthier life... ~
Your goodhealthdiva NB

January Challenge # New Year Challenge # 21 Day "fast" # Mind & Soul Challenge

Healthy Can Be Done! Natural Built Life Challenge

 

Join us on Facebook to actively participate in our challenge and for daily updates!

Losing weight after pregnancy: My journey from overweight to fit mom

11 years ago today, I was checking in Crawford Long hospital in Atlanta to give birth to my first son.
Being a new mom, this day was full of unknowns. I was just out of college, married less than a year, and about to have a baby in a new city and in a country I only planned to live in as a 'student'.

My husband and my mother were with me, I was over 165 lbs and about to have an induced labor because I was weeks passed my due date. The induced labor was a vain procedure. After spending all night in painful expectancy, my son had to be delivered via C-section the next day in the early afternoon. I gave birth to a beautiful boy who weighted 9lbs 6 oz.

Forward this 11 years later...I am no longer over 165 lbs, the little boy is now taller than me, it doesn't take much...I didn't mentioned that I am 4'11" did I? 11 years later I am now a mother of 4, had my 4th C-Section over a year ago, started my 'health fitness journey' in July 2012 and truth be told, I feel like I just scratched the surface because somedays, I think that I have barely began.
 I am not being hard on myself, I am just being real, I say this because there is just so much that I want to do and this stage feels like 'preparation'.  It's okay though, because being prepared is very important .

Talking of preparation, the past 11 years have been such a rollercoaster and technically speaking,I hate rollercoasters but I have grown to appreciate and value the necessities of lows and highs.
Lows I have had many. After my first son, it was just me and my husband, no support system and no help to raise our first child. Due to the fact that I gave birth to my son way passed my due date, my mom who had spent a month with me had to return back home, and my husband's family was miles away.
Yes, new life, new town, new responsibilities, tons of unknowns, some fear, BUT the only constant was my prayer life that would help me through all the challenges I was facing then and beyond.

Facing the unknown
Being a new mom wasn't just the hard part. The hardest part of all was the conflicts in identity I was dealing with. I was no longer a college student, I was no longer just a little sister to my brothers, a daughter to my parents, I was now a wife to an American ( I am African by the way) and a mother to a boy that I will not get the chance to raise on my birth continent like my cousins and sister raised their kids. So many things were now to be different forever and if this wasn't enough, 'being a fat girl' added a whole lot to my inner drama.
I had no clue that weight gain could affect someone the way it affected me! Mind you I was the lean, or skinny girl, the social butterfly and pretty confident friend that you could always count on and suddenly...I became fat, insecure, shy, and started secluding myself. I would turn down invitations to go out, stopped being active and just started hiding....it took me a while to realize that the lack of activity was just adding fuel to the fire ....anyway...

Getting unstuck...but...
I gradually made some changes, spent lots of time reading and researching about health and fitness, organic living, worked out at home doing Taebo, walking outdoors and walking/running on the treadmill. With each pregnancy I managed to gain less weight that I did during my first one.

I have been doing relatively good until my 4th C-section. A day I thought was my last and the hardest time of my life as a mother. That day was everything but normal. I had gotten so used to having   C-sections that, by the 4th one I knew what to expect! Well, so I thought! That day that was just 10 days away from my 35th birthday had some unpleasant surprises!
There is something weird that happens to you when death try to send you a message that you are not untouchable.

...Life's slap in the face
The months to follow were the hardest of my life and I thought I was going to lose my mind. So much seemed to fall apart at a time when I thought I was finally starting to get things together.
But something happened...one day my husband insisted that I go on a run with him. For years I had refused because I didn't want to be the 'fat girl running'...that day, I was so tired of making excuses that I went for it....this is when my mind and my body started changing. That day, all the reading and the researching I did about healthy living...all of it finally clicked....it's like running was the dimensional element that would bring all of it together for me...not long after, I started a Facebook page and started sharing my experiences and encouraging others, but since I love to learn and inform, the page is also educational and all my posts are guided by my desire to educate and inspire and not so much to entertain.

I have always liked to make people feel better but I also love to read and share. Creating that first Facebook page has been a positive outlet for me. It's my prayer that people be blessed and inspired beyond what I can imagine. I am not driven by numbers there because sadly, I have remained shy and somewhat comfortable with a 'small circle' around me!  I don't share too much of myself all the time because I am a private person who prefer one on one interactions. Staying true to myself, I pray that whatever I choose to share will make a difference for someone.

It took me years to gain back the confidence I lost when I first became overweight 11 years ago. To be honest, I haven't gained all of it back! I am certainly doing better than I used to. I am shedding the pounds, staying active, rewriting the scripts of my life, learning that I don't have to be 'stuck' in a habit, a mentality or a dress size.

Sculpting a new mind and a new life
After realizing just how much the extra weight had affected my mind & emotions and not just my body, I have made it my lifelong mission to sculpt my mind first. I feed my mind positivity, carefully select what I watch or listen to. I monitor my emotions and my attitude and I continue to pray daily.

I find myself praying a lot for young ladies, for new brides, new moms who don't know what they don't know and who will be caught off guard. I pray also for the ones who have been moms for a long time who struggle with their weight or feel stuck in a given area of their luves.

Well, got to stop here, baby number 4 is crying....join us on the FB page, I will add more pictures to this post so come back and check the updates!

Thanks for stopping by, sharing your comments, Following , Liking the FB page, subscribing by email, sharing with your friends and all those good stuffs...(smiles) Until next time have a better and healthier life... N'na

Natural Fit Life September's Challenge : WALK MORE, DRINK MORE(WATER), EAT CLEAN

This month's challenge is all about getting back to the basics.
Our New You by the New Year is still ongoing so do check here to learn more about it.

For this month's challenge
Get your pedometer and your walking shoes ready, get some extra bottles of water and dish the junk food.

Yes, totally getting down to basics. The goal is to
WALK/ RUN MORE and enjoy the outdoors before it gets too cold again,
DRINK more water and
EAT CLEAN, avoid fast food and junk food.
WALK /RUN& DRINK MORE WATER & EAT CLEAN

 

 

Sounds simple right? Well, like I said, this month of September is all about getting back to the basics. Why? Because as simple as it sounds, a lot of people struggle with the basics. This month is all about building or reinforcing a strong foundation. The months leading to the end of the year can be quite challenging dues to the many holidays, the change in seasons or just feeling tired and discouraged.  So don't worry, we will keep it simple this month, but don't get fooled either, simple is not always as easy as it seems, is it?
If you are on board let us know on the Facebook/Natural Fit Life page.
Get your spouse and children on board too and join us too on Facebook/Natural Fit Couples & Facebook/Natural Fit Life Kids
For additional support and accountabilities you can join me and others on SKYPE once a week @
healthycanbedone or google hangout @ goodhealthdiva@gmail.com The chats are for females only.



Taking it a step further but this time for our Spiritual & Inner Man. 
September's Spiritual Challenge.
Pray more commit at least 30 minutes a day ( It's easier if you keep the TV off or cut down on social media)
Have family devotions at least once a week
Read the whole book of Psalm or Proverbs this month or the 4 first books of the New Testament
Volunteer once a week, have your spouse, family members or children involved too
E-mail me @ goodhealthdiva@gmail.com if interested in a once a week or daily prayer for 5-15 minutes.



Thanks for stopping by, sharing your comments, Following , Liking the FB page, subscribing by email, sharing with your friends and all those good stuffs...(smiles) Until next time have a better and healthier life... N'nako

Thank God It's Wednedsay: How to eat healthy when you are too busy. The benefits of food prepping.

This edition of Thank God It's Wednesday is all about food and ways to eat healthy when on the go.

I hear a lot of people complain that they are out all day so they have to stop at fast food places when they are hungry, or that they are too busy to even eat healthy.

1) Plan ahead. I guess planning is my favorite word because I am a lister. I love to write things down and plan ahead. It's important to be proactive. It keeps you focused, efficient and diligent. Taking 5 minutes to plan ahead can save you hours of wasted time. Plan what you will pack as healthy meals or snacks, plan what kind of food you will order if you have to catch yourself eating out, plan which restaurant will be the smartest ( healthiest) selection on your routes when you are out and about.

A note about getting started if planning many meals: collect containers that easily fit in your fridge, that are easily stackable and easy to carry around. Shop at your local Dollar Store.
Do your shopping with a list, write a simple menu of things that you are most likely to eat. If you generally eat junk food, it's time to plan smart and incorporate more healthy alternatives.
If you are on a budget, shop around what's on sales or special deals. Buy in bulk if you can afford it, use or trade coupons with family and friends. Keep it simple, you don't have to prep beef stroganoff think healthy, simple and practical. The biggest and most valuable investment is planning!


2) Prioritize your activities and you will have time to prep your food. You know you will have a busy day or a busy week, don't sit watch TV,  or get on social media until you have invested a few minutes or an hour into prepping some food.
You might not have the energy to prep for the whole week, but even if you are prepping some things just for snack time, or a couple of meals ahead, it's  time saved up and preventing yourself from eating the wrong food. This goes with planning ahead but it's worth being reminded that we have to set our priorities straight even if it's for simple and smart things. Believe me distractions easily snick up on us and we easily get so caught up.
If someone is calling you to chat when you know you could be using your time to prep some food or get more organized, tell them you will call back when you are done, or talk while you are working instead of just slouching in the couch listening to them...keep it moving and get it done!

3) Always pack a lunch bag no matter where you are going and how long you will be out. It doesn't matter if you will be out  45 minutes or 6 hours, pack some food.
 Keep an apple in your purse.
Keep a mini cooler in your car and add some ice packs to your lunch bags and pack some yogurts for example.  I pack lunch bags everywhere I go. When I used to go to the beauty shop on Saturdays ( before having natural hair)  I was the lady known for her bottle of water and her lunch bag. One time I forgot my bag at the beauty shop everybody knew it was mine, no guessing games :-)
My children have picked the habit and do not go through the front door without a bottle in their hands and a small bag with healthy snacks. They clean and pack their own fruits and veggies. Why? Because it's annoying to be caught up somewhere with no water and nothing to calm your appetite.

This picture below shows simple things I pack in my lunch bag. It also shows where I prefer to stop for food instead of a fast food restaurant. we only stop at fast food restaurants to use the bathroom. This was a busy day, we sat down for a quick meal at Whole Food, and having no time to exercise I improvised outdoors at a park while the children played.

4) Don't go hours without eating, eat small meals during the day. A prepped smoothie here, a banana there, a few sunflower seeds one time, a cup full of grapes or berries another...feed yourself just stay but far away from processed food.

 

Prepping healthy snacks and lunch bag. All rights reserved.

5) Even if you know you will be eating out, choose wisely, snack on your healthy snacks before eating out. There are times when I will munch on an apple right before entering a store or on my way to a restaurant. It helps your appetite and calm your nerves while waiting in a long line or waiting on a slow server.

6) Enlist the help of your family. With prepping for example, have your children help with cleaning fruits and veggies and sorting them into containers or Ziploc bags. You don't have to do everything alone. Have your spouse join you and divide tasks, work as a team. It's a great way to be productive, connect and have fun conversations. It always amaze me the things we end up talking about when we are all busy working together in the kitchen. It's like the excitement of prepping Thanksgiving dinner with family but doing it on a smaller scale and with healthier food.

7) Get creative and stop making excuses. If you really want to eat healthy think outside the box. You will find ways to save time. Prep food instead of doing something less urgent, put everything on one side of the fridge the night before so it's just easier to grab and put in the bunch bag the next day. If you can't bake some chicken from scratch go get a rotisserie chicken, cut it and make portions for meals. I mean I can stretch some rotisserie chicken. I would make pulled BBQ chicken in a crockpot, get some of the same chicken to go with some broccoli, get more of the meat to make fajitas....Another thing you can do is fix a pot of spaghetti while you are watching TV or doing a quick workout video and portion it for future meals. Get some broccoli and green beans cook and portion in small containers just so that they are ready to be use.
On days you don't feel like cooking cut some onions and tomatoes, freeze them or store them in the fridge to use whenever. There are a lot of little things we can do ahead of time that don't take much energy but pay off big dividend especially on days when we are rushing!

The benefits of food prepping. All rights reserved.

Well, that all my tips for today! How do you eat healthy when you are too busy?
Please check our others Thank God It's Wednesday's or visit the site for more interesting articles. Visit the Facebook page, go through the albums there because I share  tons of photos that can better illustrate some of these tips! Like our page and please spread the word about the page, the Thank God It's Wednesday features, and let us know if there is any specific subject you would like us to address in our next TGIW's edition.

July's Challenge: " New You by the New Year" challenge

 

 

Starting this month: New You by the New Year and I am not just talking fitness goals.

 More details on the challenge will be posted next Monday but here's YOUR ASSIGMENT FOR THIS FIRST WEEK.! ( Yes you have homework to do).

To get started: take before picture, weight yourself and take your measurements then do some planning.

 This first week your assignment is to PLAN: plan plan plan plan
-Plan what you want to accomplish in every areas of your life for the rest of this year.
-Plan your weeks,  month
-Plan your daily actions items that would help you reach your goals. ( Things like prayer time, walking, reading time, food prepping, playing with the children or time with spouse, budgeting, balancing checkbook, setting clothes asides for workouts...whatever will help you be more efficient)
-Divide your plans in two sets of 90 days to keep you focused on your goals. You will review your progress in 90 days.
-Establish your core values. If you don't know what you truly value you will be going through the motion and you will easily sabotage yourself along the way or allow unnecessary things to distract you.
-Write WHY you want to accomplish your chosen goals. Having a written WHY makes it easier to really believe and focus on making things happen. WHY are the goals you chose so important to you?


You will need:
-Time alone to think
-Time to discuss with your family members living with you so that you can decide what you want to accomplish collectively, share your personal goals so that they can hold you accountable etc..
-3 journals, ( planning, gratitude and positivity journal, daily fitness and food log journal, vision/motivation journal)
  -Magazines,  art supplies like markers glue and scissors if you want to really have fun. You will use a journal and create a dream book clipping images of places to visit, fun things to do solo or with your loved ones, fitness motivation, healthy food to eat .You can do the same with a vision board. The journal is more fun because it can also be carried in your purse and you can browse through anywhere anytime ...

Ready?

You still have to eat clean and exercise this week and pick a couple of books you will be reading this month. Yes, reading at least a book or two is part of the deal like we did the months before! More details to come soon but for now...PLAN PLAN PLAN!!!! Write your vision and make it plain and plan the costs so to speak, before you start building the foundations for a brand new you!

 

 

Fitness Challenges:

 

Join us on FB if you are on your weight loss journey or just taking your fitness goals and other areas of your life to the next level!

 

 

Day 1 of my 2013 New You by the New Year. With a comparison of my picture from last July 1st.