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Welcome to Sista's Love Fitness

I created Sista’s Love Fitness to unite women of color around the world. Sista’s Love Fitness goal is to help women to be healthy, mind and body. As Sista’s we care inspires and motivate each other. By sharing health foods, recipes, weight loss tips, motivation pictures and beauty.  I lost almost 200 pounds. But, I still struggle every day. With the support from my Sista’s, I keep fighting the “war of obesity”. My passion is to help other woman in the black community. I want to help save women time and money with weight loss. Also, help know the truth about our bodies in the black health and wellness. Together we are beautiful, smart, strong, hardworking, and dedicated women. We can do anything, when united together as Sista’s.

The Benefits of Yoga

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Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.

“The purpose of yoga is to create strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions are typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself,” says Dr. Nevins. “Yoga is a great tool for staying healthy because it is based on similar principles.”

Physical Benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:
  • Increased flexibility

  • Increased muscle strength and tone

  • Improved respiration, energy and vitality

  • Maintaining a balanced metabolism

  • Weight reduction

  • Cardio and circulatory health

  • Improved athletic performance

  • Protection from injury

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

Beginners Welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start. “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” says Dr. Nevins. “The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self.”​
 
http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

7 Incredible Results You’ll Get From Walking 30 Minutes A Day

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Taking a walk a day is kind of like that proverbial apple: There’s a good chance it’ll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet. (Learn how to walk away from belly fat, heart disease, and diabetes with Prevention’s Walk Your Way To Better Health.) “Walking is the number one exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits,” she says. Here’s what you can expect when you start walking for just 30 minutes every day, most days of the week.

1. Your mood will improve.

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You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says. What’s more, when you make your walks social—you stride with, say, your partner, a neighbor, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood. Finally, walking outdoors exposes you to natural sunlight, which can help stave off Seasonal Affective Disorder (SAD)—making it a potential antidote for the winter blues, says Jampolis.

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2. Your creative juices will start flowing.
Whether you’re feeling stuck at work or you’ve been searching for a solution to a tricky problem, research shows it’s a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters,” says Jampolis. (Burn calories and build muscle—all while boosting your mood—with Walk Your Way To Better Health!)

3. Your jeans will get a little looser. 

This one may seem obvious, but it’s certainly a happy benefit for those who start walking regularly, says Jampolis. “As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much,” she says. “That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat.” Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact waysto mobilize fat and positively alter body composition. “Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older,” says Iasevoli. The best part? You don’t have to slog it out on a treadmill at the gym to see these benefits. “One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile,” she says.

4. You’ll slash your risk of chronic disease.
The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. “The physical benefits of walking are well documented,” says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there’s a good chance you’ll get a pat on the back from your doc at your next checkup.
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5. You’ll keep your legs looking great.

MORE: 4 Moves To Slim Your Hips And Thighs

6. You’ll start to get more “regular.”
If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That’s because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. “One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system,” she says. (Check out these 7 things your poop says about your health.)

7. Your other goals will start to seem more reachable.
When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. “I firmly believe that walking regularly can help you to accomplish other goals you set your mind to,” says Kim Evans, a personal trainer, and daily walker.

https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/

My Thoughts!

The Health Benefits of Water

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Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you’re experiencing an illness or have any other health problems.

Protects Your Tissues, Spinal Cord, and Joints

Water does more than just quench your thirst and regulate your body’s temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.

 Water Helps Your Body Remove Waste

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you’ve eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.

Water Aids in Digestion

Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.

Water Prevents You From Becoming Dehydrated

Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you’re losing fluids for any of these reasons, it’s important to increase your fluid intake

Water Helps Your Body Remove Waste

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you’ve eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.

 Water Aids in Digestion

Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.

Water Prevents You From Becoming Dehydrated

Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you’re losing fluids for any of these reasons, it’s important to increase your fluid intake so that you can restore your body’s natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you’re pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you’re breastfeeding.

How Much Water Do You Need?

There’s no hard and fast rule, and many individuals meet their daily hydration needs by simply drinking water when they’re thirsty, according to a report on nutrient recommendations from the Institute of Medicine of the National Academies. In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they’re thirsty, and also by drinking a beverage with each of their meals, according to the Centers for Disease Control and Prevention. If you’re not sure about your hydration level, look at your urine. If it’s clear, you’re in good shape. If it’s dark, you’re probably dehydrated.

https://www.everydayhealth.com/water-health/water-body-health.aspx

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LIL SISTA’S LOVE FITNESS

Fitness Benefits For Teens

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  • Teens and young adults, both male and female, benefit from physical activity.
  • Physical activity does not need to be strenuous to be beneficial.
  • Moderate amounts of daily physical activity are recommended for people of all ages. This amount can be obtained in longer sessions of moderately intense activities, such as brisk walking for 30 minutes, or in shorter sessions of more intense activities, such as jogging or playing basketball for 15-20 minutes.
  • Greater amounts of physical activity are even more beneficial, up to a point. Excessive amounts of physical activity can lead to injuries, menstrual abnormalities, and bone weakening.

FACTS

  • Nearly half of American youths aged 12-21 years are not vigorously active on a regular basis. About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%).
  • Participation in all types of physical activity declines strikingly as age or grade in school increases.
  • Only 19 percent of all high school students are physically active for 20 minutes or more, five days a week, in physical education classes.
  • Daily enrollment in physical education classes dropped from 42 percent to 25 percent among high school students between 1991 and 1995.
  • Well designed school-based interventions directed at increasing physical activity in physical education classes have been shown to be effective.
  • Social support from family and friends has been consistently and positively related to regular physical activity.

BENEFITS OF PHYSICAL ACTIVITY

  • Helps build and maintain healthy bones, muscles, and joints.
  • Helps control weight, build lean muscle, and reduce fat.
  • Prevents or delays the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension.

https://www.medicinenet.com/script/main/art.asp?articlekey=10078

My Thoughts

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Spotlight On: Racial and Ethnic Differences in Children Identified with Autism Spectrum Disorder (ASD)

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ADDM reports have consistently noted that more white children are identified with ASD than black or Hispanic children. Previous studies have shown that stigma, lack of access to healthcare services due to non-citizenship or low-income, and non-English primary language are potential barriers to identification of children with ASD especially among Hispanic children. A difference in identifying black and Hispanic children with ASD relative to white children means these children may not be getting the services they need to reach their full potential.

This ADDM report found that the racial and ethnic differences in identifying 8-year-old children with ASD persist, but also some indications that the differences may be narrowing.

Throughout the ADDM Network

Black and Hispanic children continued to be less likely to be identified with ASD than white children. These differences suggest that black and Hispanic children may face socioeconomic or other barriers that lead to a lack of or delayed access to evaluation, diagnosis, and services.

Prevalence Ratio

The prevalence ratio measures the difference in the likelihood of a condition between two groups. A prevalence ratio of 1.0 means there is no difference between the two groups. A prevalence ratio over 1.0 shows a difference between the two groups. Larger prevalence ratios show greater differences between groups. Prevalence ratios were lower in the most recent ADDM report than in previous reports, which shows reduced racial and ethnic differences in identifying children with ASD.

White to Black

Bar chart showing prevalence ratio for surveillance years: 2002 = 1.3, 2006 = 1.4, 2008 = 1.2, 2010 = 1.3, 2012 = 1.2, 2014 = 1.1

White to Hispanic

Bar chart showing prevalence ratio for surveillance years: 2002 = 1.6, 2006 = 1.7, 2008 = 1.5, 2010 = 1.5, 2012 = 1.5, 2014 = 1.2

 

Changing Differences in Identification

While a higher percentage of white children were identified with ASD compared to black children and even more so compared to Hispanic children, these differences were smaller when compared with estimates from previous years. These reduced differences may be due to more effective outreach directed toward minority communities and efforts to have all children screened for ASD.

White to Black

Bar Chart showing changes in identification. 1.2x MORE LIKELY among white vs black children in 2012 vs 1.1x MORE LIKELY among white vs black children in 2014

White to Hispanic

Bar Chart showing changes in identification. 1.5x MORE LIKELY among white vs Hispanic children in 2012 vs 1.2x MORE LIKELY among white vs Hispanic children in 2014

 

Looking Ahead

The reduced differences in ASD prevalence for black and Hispanic children relative to white children may be due to more effective outreach directed toward minority communities and efforts to have all children screened for ASD. The ADDM Network will continue to monitor ASD prevalence to find out if the narrowing of racial and ethnic differences in children identified with ASD continues. This helps both states and communities develop and evaluate targeted strategies to increase awareness and improve identification of ASD in black and Hispanic communities.

https://www.cdc.gov/ncbddd/autism/addm-community-report/differences-in-children.html

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Straight From The Pros: African American Makeup Tips

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When browsing the makeup counters at department stores, some women of color may find that not all cosmetics lines cater to their beauty needs. In other words, it can be difficult to find makeup for African American skin. Some makeup lines simply do not have foundations that go dark enough, causing one to look washed out, while others may lack the colors that will show up on darker skin. Los Angeles Makeup artist Phil Ranger shares some African American makeup tips to help you achieve the ultimate look.

1) Face: Avoid makeup that is too light, as it can make skin look chalky. Yellow-based foundations work best for women with darker skin. The goal is to see the makeup disappear after applying it on your skin, with no visible boundary between. Test foundation colors in natural light — if you have trouble finding the right color, try mixing two shades (one darker than your natural color and one lighter). When searching for blush or bronzer, brown and copper complement African American skin tones. A touch of shimmer will highlight cheekbones nicely.

2) Lips: Earth tones, neutrals, pinks and dark burgundy instantly add glam to lips. For a more natural look, dab on some lip-gloss. Choose a lip liner that is close to the shade of your lip-gloss or lipstick to avoid a dark outline.

3) Eyes: Shimmery and metallic eye shadows can look amazing against African American skin. Mixing two complimentary colors like gold and purple can boost the drama factor. The darker your skin, the brighter the colors you can pull off. Accentuate eyes with brown or black eyeliner. Black mascara will make eyelashes stand out. For extra pizzazz, try false eyelashes.

For those looking for the best makeup for African American women, there are several noteworthy lines. Supermodel Iman founded IMAN Cosmetics in 1994, a collection that features makeup for women of all shades. Cover Girl carries the Queen collection line, which actress Queen Latifah posing as the new face for the cosmetics. Cover Girl has some of the best makeup for African American women, and includes everything from concealer to nail polish. M.A.C. is another popular brand that carries a variety of shades and bright shadows and lip colors to give darker skin that extra pop. Black Radiance is dedicated completely to women of color, and Fashion Fair is the oldest and most established makeup brand for black women. Combine these African American makeup tips along with the best makeup for African American women for the ultimate beauty experience.

http://www.totalbeauty.com/content/article/african-american-makeup-tips