Wellness Tips of the Week!

A Note from your President

Wow! Summer is almost over! Have you heard? We have 10 open scholarship spots for our online classes. Do you know anyone who may be interested? Help us spread the word about our scholarship that ends on Aug 14th. Let’s keep up the good work ladies! I see you all shining on your social media pages.

Be sure to follow me on IG @4Empressyana

Light & love,

Empress Yana

 

Staying connected with people virtually

Good relationships are important for your mental well-being.

They can: help you to build a sense of belonging and self-worth; give you an opportunity to share positive experiences; and provide emotional support and allow you to support others.

There are lots of things you could try to help build stronger and closer relationships: try switching off the TV to talk or play a game with your children, friends or family; make the most of technology to stay in touch with friends and family; video-chat apps like House Party, Zoom.us,  IG & FB LIVE, and FaceTime are useful, especially if you live far apart.

Emotional Wellness & coping with loss –

Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. How you react to your experiences and feelings can change over time. Take care of yourself. Try to eat right, exercise, and get enough sleep. Avoid bad habits—like smoking or drinking alcohol—that can put your health at risk.

  • Talk to caring friends. Let others know when you want to talk.
  • Find a grief support group. It might help to talk with others who are also grieving. 
  • Don’t make major changes right away. Wait a while before making big decisions like moving or changing jobs.
  • Talk to your doctor if you’re having trouble with everyday activities.
  • Consider additional support. Sometimes short-term talk therapy can help.
  • Be patient. Mourning takes time. It’s common to have roller-coaster emotions for a while.

ForkWithMe!

Food Suggestions:

What you eat is also important as a model.

Instead of restricting yourself from food or focusing on what you cannot eat. Let’s explore food. Let’s celebrate the various spices, cheeses, vegetables, meats, and fruits from all over the world. My favorite place to shop for food is the farmers market. I can count on one thing, FRESH! As a chef, I would love to hear from you.

What recipes would you like more of? Please email: staff@aladynamedpearl.com

Attn : ForkWithMe

This week we are eating

Primavera Stuffed Chicken Breast

Total Time: 45 mins

Cook Time: 25 mins

Prep: 15 mins

Serves: 4

Total Time: 45 mins

Cook Time: 25 mins

Prep: 15 mins

Serves: 4

 Ingredients:

4 boneless, skinless chicken breasts (about 1 1/2 pounds)

1 zucchini, halved lengthwise and thinly sliced into half-moons

3 medium tomatoes, halved and thinly sliced into half-moons

2 yellow bell peppers, thinly sliced

½ red onion, thinly sliced

2 tbsp.extra-virgin olive oil

1 tsp. Italian seasoning

Kosher salt

Freshly ground black pepper

1 c. shredded mozzarella

Freshly chopped parsley, for garnish

Directions:

  1. Preheat oven to 400°. Make slits in each chicken breast, being careful not to cut through completely, and stuff with zucchini, tomatoes, bell peppers, and red onion.
  2. Drizzle with oil and season with Italian seasoning, salt, and pepper. Sprinkle with mozzarella.
  3. Bake until chicken is cooked through and no longer pink inside, 25 minutes.
  4. Garnish with parsley before serving

Wellness Tips of the Week!

A note from our President of the Pearls, Empress Yana

How can Self-Compassion Helps Balance Your Mental Wellness

Self-compassion is about learning to be kind to yourself and to be self-forgiving of the flaws we all have, and the mistakes we all make as human beings. It is the ultimate form of self-love and a prerequisite to real self-confidence. Many people are so controlled by their inner critic that they find the idea of self-compassion to be something they don’t deserve. I highly recommend the book Self-Compassion by Kristin Neff as a way to train yourself into a more self-loving mindset. A chapter a week will alter your view on yourself in a few short months. If the idea of being kind to yourself seems impossible, seeking out the help of a trained mental health professional may be in order.

Emotional Wellness – Create a Self care kit: Distract Yourself From Negative Thoughts

Stewing over upsetting events only makes us feel worse, as brooding is surprisingly damaging to our mental health. When you find yourself stuck in a cycle of brooding and stewing, disrupt the urge to brood by developing a zero-tolerance attitude toward your repetitive, distressing thoughts. As soon as the thought begins, distract yourself by engaging in a task that requires concentration. Try listing your favorite foods, the names of your favorite comedy shows, or the order of songs on a playlist. Provided you catch it quickly, distracting yourself for two minutes is
sufficient for the distressing thought to recede and for your mood to recover.

 

ForkWithMe!

 Food Suggestions:

What you eat is also important as a model. Instead of restricting yourself from food or focusing on what you cannot eat. Let’s explore food. Let’s celebrate the various spices, cheeses, vegetables, meats, and fruits from all over the world.

My favorite place to shop for food is the farmers market. I can count on one thing, FRESH! As a chef, I would love to hear from you. What recipes would you like more of? Please email: staff@aladynamedpearl.com

Attn : ForkWithMe

This week we are eating

Mango Salsa

Total Time: 15 mins

Prep: 15 mins

Serves: 4

Ingredients:

1 ripe mango, diced

1 ripe avocado, diced

1 c. quartered grape tomatoes

1 small jalapeño, finely chopped

¼ red onion, finely chopped

2 tbsp. freshly chopped cilantro

Juice of 1 lime

2 tsp. extra-virgin olive oil

Kosher salt

Tortilla chips, for serving

Directions:

  1. Add all ingredients to a large bowl and season with salt. Toss gently to combine and serve with chips.

Serve!

Wellness Tips of the Week!

Your Mental Wellness Can Be Altered Due To What You Eat-

Fill your diet with healthy vegetables, fruits, unprocessed grains, and high quality protein to keep your body and your brain as happy as possible. Every week I include a healthy recipe for you to try and add to your meal plans. When your body doesn’t get all of the nutrients it needs, or you fill up on processed and/or sugary foods, the hormones that control your mood and even thoughts can become unbalanced. Eating a healthy, balanced diet goes far beyond looking good. Bringing clean, nutritious food into your body can greatly affect your sense of balance and wellness.

Emotional Wellness – Create a Self-care Kit:

What do you do for yourself when you are down? Build a list of at least five self-care practices that you can use both proactively and reactively. These can include stretching, an artistic pursuit, time in nature, or a conversation with a loved one, just to name a few. Share your list with a few loved ones and create a conversation about your list. What is your favorite self-care practice for your emotional well-being?

Send your replies to: staff@aladynamedpearl.com

Attn: Empress Yana

ForkWithMe!

Food Suggestions:

What you eat is important as a model. Instead of restricting yourself from food or focusing on what you cannot eat. Let’s explore food. Let’s celebrate the various spices, cheeses, vegetables, meats, and fruits from all over the world. My favorite place to shop for food is the farmers market. I can count on one thing, FRESH! As a chef, I would love to hear from you. What recipes would you like more of? 

Please email:

staff@aladynamedpearl.com

Attn : ForkWithMe

This week we are eating

Mexican Corn on the Cob

1. Light a grill. On a sheet pan, toss the corn with the oil, then season with salt and pepper.

2. In a small bowl, stir together 2⁄3 cup of the cotija cheese with the mayo, sour cream, cilantro, lime zest and chile powder to combine. 

3. Place the corn on the hottest part of the grill and cook, turning as needed, until cooked through and charred, 8 to 10 minutes.

4. Remove the corn from the grill and immediately brush each cob liberally with the cheese mixture and transfer to a platter. Garnish each cob with a sprinkle of the remaining 1⁄3 cup of cheese and more cilantro, then serve with lime wedges.

Serve!

WELLNESS TIPS OF THE WEEK

A note from our President of the Pearls, Empress Yana

Mental Wellness Activities to Increase Peaceful Mindset

Your mind is like a garden, you must tend to it and snatch out the weeds. Sometimes your phone is a huge distraction form spending required alone time. One of the best things you can do for your mental well-being is spend less time on your mobile phone. Even if it is just for a couple of hours a day, take some time away from the device. The cell phone may be an integral part of your life yet, you should not let it take over your life. Use the electronic only if you need to contact family or friends. The ever-present ringing, vibrating alerts, and reminders will only increase your stress levels. Not only will it be difficult for you to get a good night’s rest, but also you might experience symptoms of depression. Going on social media on and off for hours at a time is not good for the nerves, eyes, and your neck muscles. Maybe you are not consumed with existential dread. It does not matter. When you see that others are happy and their lives are amazing, you will start feeling envious and develop a feeling of insecurity. Use your phone only for basic functions.  If it is possible, stay off the mobile phone for some time per day. It will benefit your mental health.

Why is Emotional Wellness Important?

As a model, you will get rejection. Everyone will not see the talent in you, this may cause you to feel down about yourself. This is normal; however, you can help yourself by maintaining a positive outlook on your life/goals. Yes, you are beautiful and yes you have talent, but you will not get every casting you go try out for. Instead, develop a positive mindset. You must be your own cheerleader. Remember your good deeds. Give yourself credit for the good you do for yourself, friends, family, and the world. Forgive yourself. Everyone makes mistakes. Learn from them and move on. Do not dwell on the negative outcome. Lastly, explore your ideas of how you want to build your life and work every day to achieve your own personal goals.

Physical Fitness: 

As a model, it is important to stay fit and eat healthy.

Exercising everyday is key to over all health.

Spend 60 minutes each day being active.

Switch it up! For example:

(Design your own quarantine workout schedule)

Monday-Yoga

Tuesday- Run

Wednesday- Pilates

Thursday-Strength Training

Friday-Hip hop class

Relax on the weekend!

Soak in a bath!

Rest

ForkWithMe!

 Food Suggestions:

What you eat is also important as a model. Instead of restricting yourself from food or focusing on what you cannot eat. Let’s explore food. Let’s celebrate the various spices, cheeses, vegetables, meats, and fruits from all over the world.

My favorite place to shop for food is the farmers market. I can count on one thing, FRESH! As a chef, I would love to hear from you. What recipes would you like more of? Please email: staff@aladynamedpearl.com

Attn : ForkWithMe

This week we are eating

Indian Vegetable Curry

Total Time: 50 mins

Prep: 15 mins

Cook Time: 35 mins

Serves 6

Ingredients:

1 sweet potato, peeled and cubed

1 medium eggplant, cubed

1 green bell pepper, chopped

1 red bell pepper, chopped

2 carrots, chopped

1 onion, chopped

1/4 cup and 2 tablespoons olive oil

3 cloves garlic, minced

1/4 teaspoon ground turmeric

1 tablespoon curry powder

1 teaspoon ground cinnamon

2 teaspoons sea salt

3/4 teaspoon cayenne pepper

1 (15 ounce) can garbanzo beans, drained

3 tablespoons and 1 teaspoon blanched almonds

1 zucchini, sliced

2 tablespoons raisins

1 cup orange juice

10 ounces spinach

Directions:

In a large Dutch oven, place sweet potato, eggplant, peppers, carrots, onion, and three tablespoons oil. Sauté over medium heat for 5 minutes.

In a medium saucepan place 3 tablespoons olive oil, garlic, turmeric, curry powder, cinnamon, salt and pepper and sauté over medium heat for 3 minutes.

Pour garlic and spice mixture into the Dutch oven with vegetables in it. Add the garbanzo beans, almonds, zucchini, raisins, and orange juice. Simmer 20 minutes, covered.

Add spinach to pot and cook for 5 more minutes.

Serve!

 

Wellness Tips of the Week

Mental Wellness Activities to Increase Peaceful Mindset

Did you know that watching riots & negative news repeatedly can have a negative impact on your mental wellness? Take a break and go sit in nature. It works! Create more mental wellness activities that help you balance everything that is going on around you.

A mental wellness activity that promotes inner peace and mental wellness is to get away from the daily stress and spend time in nature. The fresh air, natural sounds, and sights, and refreshing smells can help to reduce anxiety and encourage the strengthening of inner peace and balance. Found a great article about it:

www.healthyplace.com/self-help/self-help-information/5-essential-mental-wellness-activities

Why is Emotional Wellness Important?

Did you know that your emotional well-being is an imperative part of your overall wellness? How are you feeling about what is going on in your city? Has COVID-19 paused your modeling jobs and now you are upset? It is ok to be upset however, do you know what emotional wellness means? Emotional wellness inspires self-care, relaxation, stress-reduction, and the development of inner strength.

Here is a great article about: https://shcs.ucdavis.edu/wellness/emotional/

Physical Fitness:

It is important to stay fit and eat healthy.

Exercising everyday is key to over all health.

Spend 60 minutes each day being active.

Switch it up! For example:

(Design your own quarantine workout schedule)

Monday-Yoga

Tuesday- Run

Wednesday- Pilates

Thursday-Strength Training

Friday-Hip hop class

Relax on the weekend!

Soak in a bath!

Rest

Photo Courtesy of Google

 

 

ForkWithMe!

Food Suggestions:

What you eat is also important as a model.

Instead of restricting yourself from food or focusing on what you cannot eat. Let’s explore food. Let’s celebrate the various spices, cheeses, vegetables, meats, and fruits from all over the world. My favorite place to shop for food is the farmers market. I can count on one thing, FRESH!

As a chef, I would love to hear from you. What recipes would you like more of ?

Please email: staff@aladynamedpearl.com

Attn: ForkWithMe

This week we are eating

Cheesesteak Grilled Cheese (Chicken or Steak)

 Total Time: 30 mins

Serves 4

Ingredients:

1 large onion, thinly sliced

2 bell pepper, thinly sliced

vegetable oil

kosher salt

Freshly ground black pepper

1 lb. sirloin streak or chicken breast,

sliced against the grain

8 slices white sandwich bread

1/4 c. mayonnaise

1/2 lb. sliced provolone

Directions:

  1. In a large skillet over medium, heat oil. Add onion and bell peppers and season with salt and pepper. Cook until the vegetables are beginning to soften. Push the vegetables to one side of the pan and add the sirloin steak in an even layer on the other side. Season all over with salt and pepper. Let it cook, without stirring, until the bottom browns and develops a nice seared crust, about 1-2 minutes. Stir into the vegetables and continue cooking until the steak is cooked through and browned all over.
  2. Spread mayonnaise on one slice of bread. Top the dry side of the bread (the mayo will be on the outside) with steak and vegetable mixture and a slice of provolone. Top with another slice of bread and spread mayonnaise on the top. Repeat with remaining ingredients.
  3. Heat a medium nonstick skillet over medium. Working in batches, cook sandwiches until the bread is golden and the cheese is melted, about 2-3 minutes per side.

Enjoy!