Embracing Your Limitless Power Mad Lib

Instructions:

1. Fill in the blanks with the appropriate words.

2. Choose the items that reflect your fearless spirit and style.

3. Select one of the provided options to complete the sentence affirming your incredible capabilities.

Mad Lib:

This morning, I stand tall, knowing that I am ____________ (adjective). I have an unwavering belief in my ability to accomplish anything I put my mind to. Today, I am ready to embrace my limitless power and showcase my ________ (noun).

Stepping into the world with confidence, I declare to myself:

1. "I am enough, just as I am."

2. "I possess the strength to overcome any obstacle."

3. "I am a force to be reckoned with, capable of achieving greatness."

4. "I embrace my power to uplift others."

With every step I take, I radiate fearlessness and determination. I know that as a Black woman, I can do remarkable things. Today and every day, I choose to unleash my full potential, break barriers, and positively impact the world.

Remember, ________ (name), your power knows no bounds. Embrace your strength, embrace your purpose, and go forth fearlessly, knowing you can achieve anything you want. You are a force to be reckoned with, and the world is waiting to witness your greatness!

Hormones: The Invisible Puppeteers of Our Body and Mind

We often think of our bodies as intricate systems of organs and tissues working together to keep us alive and thriving. But at the heart of this intricate system is a lesser-known yet powerful force: hormones. These tiny molecules have a hand in almost every aspect of our bodily functions, from regulating our sleep patterns to controlling our metabolism. And, just as they have the power to maintain balance and harmony, hormone imbalances can wreak havoc on our physical and mental health.

Understanding Hormones: The Basics

Generally, hormones are chemical messengers produced by the endocrine glands. They travel through the bloodstream, telling tissues and organs what to do. For example, insulin helps regulate blood sugar levels, while thyroid hormones control metabolism. And it's not just about physical functions; hormones are pivotal in influencing our mood, mental health, and overall well-being.

Imbalanced Hormones and Mental Health

A hormonal imbalance can manifest in numerous ways, from mood swings and anxiety to depression and insomnia. For instance, imbalances in serotonin, often termed the happiness hormone, can lead to feelings of sadness, irritability, and depression. Similarly, fluctuations in estrogen and progesterone, particularly during the menstrual cycle or menopause, can greatly impact mood and cognition.

For Black women, there's an added layer of complexity. Historical and systemic disparities in healthcare access, coupled with societal stresses like racism, can exacerbate hormonal imbalances. These disparities might also make Black women more susceptible to conditions like polycystic ovary syndrome (PCOS) or thyroid disorders, which can influence mental health.

Nutrition, Hormones, and Weight

One significant factor that can impact hormonal balance is diet. Consuming highly processed, sugary, or fatty foods not only influences weight but can also disrupt hormonal harmony. A diet low in essential nutrients can compromise the functions of the thyroid gland, hinder insulin regulation, and amplify stress hormones like cortisol. For Black women, specific dietary habits and cultural cuisines might need to be carefully navigated to ensure they receive hormone-balancing nutrients.

Eating for Hormonal Harmony: Tips for Women

1. Prioritize Protein: Incorporate lean protein sources like fish, poultry, legumes, and tofu into your diet. Protein provides the essential amino acids necessary for hormone production.

2. Opt for Omega-3s: Fatty acids, particularly omega-3s found in fatty fish, chia seeds, and walnuts, can help reduce inflammation and maintain cell membrane health, which is crucial for hormone function.

3. Boost Fiber Intake: Fiber helps detoxify excess hormones and regulate blood sugar levels. Sources include whole grains, fruits, and vegetables.

4. Minimize Sugar and Refined Carbs: High sugar and refined carb intake can lead to insulin resistance, which may result in weight gain and disrupt other hormonal processes.

5. Incorporate Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts can help balance estrogen levels.

6. Stay Hydrated: Drink enough water daily. It aids in hormone transport and overall cellular function.

7. Limit Caffeine and Alcohol: Both can disrupt endocrine functions and negatively influence hormonal balance.

Understanding the role hormones play in our health is essential for overall well-being. Especially for Black women, who may face unique challenges and vulnerabilities, prioritizing hormone health through nutrient-dense foods can be a key to unlocking a balanced mental and physical state. By taking small, proactive steps in our daily lives, we can harness the power of hormones to work for us rather than against us.

Empowering Morning Reflections Mad Lib

Instructions:

1. Fill in the blanks with the appropriate words.

2. Choose the clothes, shoes, and perfume that match your outfit and feeling.

3. Select one of the provided options to complete the sentence describing your reflection in the mirror.

Mad Lib:

This morning, I woke up feeling __________ (emotion). I wanted my outfit to match that feeling, so I carefully chose my __________ (clothing item), my __________ (clothing item), and my __________ (clothing item). To complete my look, I sprayed on some __________ (perfume scent) perfume.

Stepping back, I looked in the mirror and saw a reflection that radiated strength and beauty. I whispered to myself, "Mirror, mirror, on the wall, who's the fiercest of them all?"

And the mirror replied:

1. "You are a queen, unstoppable and bold."

2. "Your presence shines brighter than gold."

3. "Your spirit is fierce, your heart is kind."

4. "In your presence, magic you'll always find."

I smiled, knowing that the power within me would guide my day. Today, I choose to embrace my uniqueness, uplift others, and conquer any challenge that comes my way.

*cue “Holy by Jamila Woods”

SoulMed Presents The Pleasure Principle

Siiiss … let me tell you a secret. I was 44 years old before I had an orgasm. I am 44 years old at the time I am typing this. So, yeah … it took me 3 decades after I started having sex - and two kids - before I ever climaxed. Get this … it wasn’t because of a man either. I gave it to myself! Whether you’ve climaxed with a partner, by yourself, both … or you’re like I was at 43 never having climaxed, I want to help you experience your body and sexual self in ways you’ve never experienced before.

Dr. Tiffanie Davis-Henry, an AASECT-certified sex therapist and licensed psychotherapist who has been featured on national reality and news shows, helps me start this conversation. I interviewed Dr. Tiffanie about sex and mental health - yes, there is a connection!

Watch the interview below.

Weaknesses As Strengths

When is the last time you leaned into your weaknesses? Most times we ignore them and try to deny them because it doesn’t feel good to know you aren’t good at that thing; but, we shouldn’t do that.

Leaning into our weaknesses means we take a deep look at what we don’t do well, where we need to improve and determine the best way to address the issue. By examining where we can improve, we can reduce our stress. Focusing on weaknesses can help us reduce stress by allowing us to have a plan of action when we are required to operate in our weakness. The Stanford Rethinking Stress toolkit, our stress if often caused by misalignment of our personal values and goals.

For example, if you want to do well at being a mother, but you have a tendency to get easily frustrated, this is a weakness for you in the area of parenting. Leaning into the weakness by asking questions can help you uncover the source of your frustration and help you develop a plan to address it. There are several steps you should take to lean into your weakness ::

• Step 1 :: Recognition

• Step 2 :: Self-evaluation

• Step 3 :: Plan

Using this example, leaning into the weakness would go a little something like this ::

Step 1 :: Recognition

• While fussing at your child you realize that this is a common problem.

• You acknowledge and don’t try to resist the fact that this is a reoccurring issue.

Step 2 :: Self-evaluation

• You make an intentional decision to note how you are feeling at the moment - outside of whatever your child did to upset you, asking yourself ::

  • Was the punishment (fussing) equal to the infraction (their behavior)?

    • If so, why?

      • Did you explain how not to do said thing to the child?

      • Is there a better way to reach the child that leaves you both with your dignity and respect?

      • Is there something that could be a larger issue with your child?

    • If not, what else could cause you to be short with your child consistently?

      • Is it stress at work?

      • Are you unhappy with your relationship?

      • Do you have deep-rooted issues with the parent-child relationship?

Step 3 :: Plan

Based on your responses to the questions, you need to determine what the actual weakness is and then a plan of action moving forward.

Using our example and example questions, you might uncover that your child doesn’t understand the WHY behind what you ask them to do. Since they don’t understand, they don’t do the task the way you want it done - or at all. The weakness here could be that you aren’t effectively communicating with your child.

With that understanding, you can now develop a plan that will help you better communicate with your child. One way to address the weakness is to show them and train them before asking them to complete new tasks, making sure to explain THE WHY and THE HOW as you are training them. Using this new strategy for all situations like this would help improve communication and reduce fussing, improving your stress.

You’re not done though. After fixing the issue with your child, you should consider ::

• How else this weakness shows up.

• What’s the behavior associated with the weakness in different situations?

• How can you develop a plan to address it in those situations?

SN:: I know you are like … gurl … Black mommas don’t care about them not understanding the why … that’s not today’s topic of discussion … but it is something we should discuss at some point … because traditional parenting styles by Black families are rooted in slavery, perpetuate colonialism and are toxic.

What Are You Telling People About You?

We teach people how to treat us by what we allow, what we stop and what we reinforce.

So, when they hurt us, it is our responsibility to teach them how to treat us. Our response to their infraction tells them what we will accept and how much we value ourselves.

It is important that when you speak up for yourself, you don’t use victim vocabulary. Victim vocabulary will only encourage them to continue their poor behavior toward you and give them permission to invite other people to do the same. You want to stand in control of your circumstances, never giving your power away to someone else. What does this look like?

It looks like you being honest with yourself, practicing mindfulness, accepting personal responsibility, evaluating your trauma, and not complaining, but seeking solutions. You want to maintain in control of your life and the outcomes.

Example: Josh has a 32 in math. He’s asked his teacher for assistance over and over and she doesn’t help him.
Victim response: She doesn’t like me. I will have to live with a F.
Empowered response: Josh emails the teacher, copying the dean of the university with details of the issue and the times he’s sought assistance. He asks for a meeting and to have the dean included in the meeting.

If Josh takes the victim role, he is teaching his math teacher to continue to ignore him. When he moves to a position of empowerment, she knows that she has to pay attention to him.

What have you taught people about how to treat you?

Use the examples in this worksheet to guide you through evaluating how your response has been teaching people to treat you.

Choice vs. Decision :: What's Your Vision For Your Life

There is a distinction between a choice and a decision.

A choice is limited only by your creativity. A decision is made based on the available options, nothing more.

When applied to our lives, we can say that we choose our life. What we have or don’t have is only limited by what we can dream up for our lives. We then use that vision as the guide for how we make daily decisions.

If you want happiness, then choose in every situation to see the positive and be happy.

If you want financial stability, then choose to a career path that will supply you with the money and learn how to invest and save to have that.

It sounds simple - and it really is that simple.

Yes, life will come at you hard, but you have the power to determine how life impacts you. You alone are in control of achieving the vision or what you choose for your life.

“I Choose” by India.Arie drives this point home. In the song, she makes a bold declaration that she is taking full control of her life. She’s even tellin’ her momma that!

Let’s follow her lead and boldly take control of our lives by choosing the life we want.

Use this Life Vision Worksheet to help you start planning.

Need support? Schedule a free 30-minute consultation with me.

Service, Rest, Discipline

If you don't have the Iylanla Awakenings app, what are you really doing? 

Just kidding, but I couldn't help myself. Seriously, the app is amazing. I use it some mornings to get focused and help me start my day. I try to listen to it completely without my mind wandering off. If it does, I refocus or listen to it until I can focus without thinking of something that is not related to the message.

I found a recent message is worth sharing. 

You can listen to the full message below, but I want to bring intentional attention to her message about discipline + worth was powerful. To paraphrase she says :: Get your mind, body and spirit in alignment that what you are working toward is worth it. It lead me to ask you :: What in your life are you working toward is worth it?

When you think through the answer, consider her other two principles and well ::

• Service :: This isn't service to others, but service to yourself. How is the thing that is worth it a service to you? If you can't determine how it is a service to you, what are you really doing it for?

• Rest :: Is what is worth it allowing you to get rest? When she speaks of this, it is not about sleep (though that is super important). Rest is about being awake, still and in the moment. Listen to the full message so Iyanla can tell you how rest supports you.