Wellness Tips of the Week!

A note from our President of the Pearls, Empress Yana

Greetings Pearls,
 
Did you get a chance to see the scholarship winners? Beautiful girls! Be sure to reach out to them and welcome them to the sisterhood.
 
As Pearls, we are expected to reach out to each other and/or show support. We are a sisterhood of leadership, modeling, & entrepreneurship!  Be bold! Take the first step! Lead with love.
We are leaders! We are Pearls! We are girls! Who run the world!
 
COUNTDOWN!
 
Our virtual classes begin on Sept 13th Sunday!
Do you know anyone who would like to join our sisterhood? Send them our way! Make sure they add you as the person who referred them on the application.
 
I hope all of you are waking up daily without far & totally crushing your goals.
#WeArePearls
Be sure to follow me on IG @4Empressyana
Light & love,
Empress Yana
 

Emotional Wellness/Lead with Love

You are having such a great day! You were called back for your audition. You are eating healthy! You are exercising. The picture from your photo shoot came back amazing; then here comes the bad news! Constructive feedback is always welcome, but no more undue pressure, unreasonable comparisons, or harsh judgments.

Take is easy! Instead of responding, listen! Breathe. Do not react! (Depending on the topic and/or severity). Agree to disagree. Then think of a loving peaceful place in your mind. Leading with love or being peaceful to me means accepting that I am doing my best and believing that everyone else is doing their best too. This pandemic is real, and people are under a lot of pressure and experiencing loss.

Be kind my pearl sista!

Lead with love.

End with love.

Mental Wellness- Celebrate Your Wins!

Celebrating the smaller wins on the way to your big wins is a great way to stay focused on your daily goals. Create a gratitude day. We celebrate every Friday! We turn up the music, eat our favorite foods, dance around the house, say “Happy Friday,” take longer walks, dress up a little bit, say aloud our wins so far, etc. I found a informative and insightful article on livehappy.com.

Check it out. Share your thoughts.

Any feedback? Please send info to Staff@aladynamedpearl.com ATTN: Empress Yana/ Mental Wellness feedback

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

Turkey Pesto Avacado Panini

Cook Time: 5 mins

Prep: 10 mins

Serves: 4

Ingredients:

1 tablespoon olive oil

1 loaf of French bread, cut into 3-4 equal pieces

1/2 cup fresh pesto, 

4-8 ounces pepper jack cheese, (3-4 sliced)

2 cups chopped turkey

1 8 oz., jar roasted red peppers (drained)

1 avocado, halved, seeded, peeled and sliced

Directions:

Heat olive oil in a grill pan over medium-high heat.

Spread 2 tablespoons pesto over 1 side of French bread and top with pepper, turkey, roasted red peppers, avocado and top half of bread.

Repeat with remaining slices of bread.   

Add sandwich to pan and grill until the bread is golden and the cheese is melted, about 2-3 minutes per side.

ENJOY!

 

Wellness Tips of the Week!

A Note from our President of the Pearls, Empress Yana

Greetings,

I have questions for you. How have these articles helped you and your current life goals? We want feedback. What article is your fav/least fav? How are your casting calls going so far?

Our virtual classes begin on Sunday, Sept 13th! Do you know anyone who would like to join our sisterhood? Send them our way. Make sure they add you as the person who sent them on the application. I hope all of you are waking up daily without fear and totally crushing your goals.

#wearepearls

Be sure to follow me on IG @4Empressyana

Light & love,

Empress Yana

Emotional Wellness / A Positive “NO!”

Do you have issues with turning down invitations or declining to help your friends and family? Do you feel like you are being mean, negative, or not being a team player? It is no time to change the way you think about the word NO.

WAYS TO SAY NO IN A POSITIVE WAY:

-I already have a full plate and I cannot accept anything new at this time.

-It is not the right time for me.

-I am fully committed right now.

-Thank you for the offer, but your timing is off and I cannot accept at this time.

It is very important to just say no, or one of the phrases above and nothing else. Stick to your word! Feel powerful in your choice.

Mental Wellness- Moments of Quiet Challenge

When the news, your family, your siblings, your teachers and the world become overwhelming and chaotic, find peace and create moments of quiet to balance your inner pace.

A WEEK OF QUIET CHALLENGE:

Spend the next week and find times to be alone on each day. Turn off your phone and just enjoy the bliss of being you.

IDEAS:

-Sit outside in your back yard listening to nature for about 20 minutes.

-Enjoy your favorite meal in silence.

-Draw, paint or sketch anything that comes to your mind

Ready? Set? Go!

Any feedback? Please send info to Staff@aladynamedpearl.com ATTN Empress Yana/ Mental Wellness feedback

 

 

 

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Wellness Tips of the Week!

A Note from Your President

School is back in session; however, we are all in virtual school. One way to bring some normalcy back to your routine is by showing up dressed and fly. Share your fashions with us!

Tag your pictures on IG as #homeschoolfashionfly

Thank you to everyone who participated in our Pearl Magazine challenge! Congrats to @Miya IG for winning the cover! Did you get a chance to vote for the new scholarship contestants? I am so proud of all of you!

Remember tag your photos #wearepearls

Be sure to follow me on IG @4Empressyana

Light & love,

Empress Yana

 

Emotional Wellness / Sleep & Rest is Very Important

Try taking a walk outside, breathing deeply, taking a warm bath, reading, drinking warm tea, or using a diffuser with calming oils; these are just a few things that you can consider before you go to bed. Now that school is back in session on top off all your modeling goals please make sure sleep is a priority! I found a really cool article you should read. Enjoy!

A Young Woman’s Guide to Emotional Wellness:

https://taadas.s3.amazonaws.com/files/ccf2dd71cabccb5a20f6f08cb89be8b5-Bright%20Futures%20A%20Young%20Woman’s%20Guide%20to%20Emotional%20Wellness.pdf

 

Mental Wellness

Pay attention to the messages you send yourself. Watch the music you choose. As model you will experience rejection. However, what you tell yourself is important! Instead of negative comments replace them with positive comments. For example:

I can’t do this!~~~~~~~~~~~~~~I attract people who can help me!

I am not good enough.~~~~~~~~I have everything I need inside me.

 

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:

BBQ Chicken Stuffed Sweet Potato

Total Time: 50 mins

Cook Time: 35 mins

Prep: 10 mins

Serves: 4

Ingredients:

  • 4 small to medium sweet potatoes, or 2 large sweet potatoes cut in half
  • 2 tablespoons ghee (clarified butter) or raw coconut oil
  • Kosher salt and freshly ground black pepper

 CHIPOTLE-LIME YOGURT

  • 1 cup plain Greek yogurt
  • ½ teaspoon dried chipotle chili powder
  • 1 tablespoon fresh lime juice

TOPPINGS

  • 1 cup cooked black beans (drained and rinsed, if canned)
  • 1 avocado, cubed
  • 2 tablespoons chopped fresh cilantro
  • 2 teaspoons chopped fresh chives
  • Freshly ground black pepper

Directions:

  1. PREPARE THE POTATOES: Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil.
  2. Put the sweet potatoes on the prepared baking sheet and roast until fork-tender, 40 to 45 minutes. Remove from the oven.
  3. Slice the potatoes lengthwise down the center and fluff the flesh with a fork. Work 1 teaspoon of the ghee and a pinch of salt and pepper into each potato.
  4. MAKE THE CHIPOTLE-LIME YOGURT:Place the yogurt, chili powder and lime juice in a small bowl and stir to combine.
  5. To serve, top each sweet potato with ¼ cup of the black beans, 1 tablespoon of the cubed avocado, 1½ teaspoons of the cilantro, ½ teaspoon of the chives, a drizzle of the chipotle-lime yogurt and freshly ground black pepper as desired.

 

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 your president,

Are you practicing your poses and runway walking daily? I see many of you all on social media representing the school so well. Thank you to everyone who participated in the Pearl Magazine cover challenge. I see you all shining. Help us spread the word about our scholarship that ends on Aug 14th. Let’s keep up the good work ladies!

Light & love,

Empress Yana

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

Thai Chicken Lettuce Wraps

Total Time: 30 mins

Prep: 10 mins

Serves: 4

Ingredients:

1/2 c. sweet chili sauce

1/3 c. low-sodium soy sauce

Juice of 1 lime

3 tbsp. extra-virgin olive oil

1 tbsp. Sriracha

2 tsp. freshly grated ginger

2 cloves garlic, minced

3 boneless skinless chicken breasts

12 leaves romaine or butterhead lettuce, for cups

1/2 red onion, thinly sliced

1 carrot, shredded

1 tbsp. freshly chopped cilantro

Directions:

  1. In a large bowl, combine chili sauce, soy sauce, lime juice, oil, Sriracha, ginger, and garlic. Whisk to combine. Add chicken breasts to bowl and toss with marinade.
  2. Heat a large grill pan over medium heat. Add chicken breasts and cook until golden with grill marks and no pink remaining, 8 to 10 minutes per side. Transfer to a plate to let rest, then thinly slice.
  3. Build your lettuce cups: Fill lettuce cups with chicken and garnish with onion, carrot, and cilantro before serving.

Serve!

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!

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

Caprese Stuffed Avocados

Total Time: 25 mins

Prep: 10 mins

Cook Time: 10 mins

Serves: 4

Ingredients:

2 avocados, pitted

1/2 c. cherry tomatoes, halved

1/2 c. chopped fresh mozzarella

Italian seasoning

Balsamic vinegar

Extra-virgin olive oil

kosher salt

Freshly ground black pepper

Basil, for garnish

Directions:

  1. Scoop out avocados, leaving a small border. Dice avocado and set aside.
  2. In a large bowl, toss diced avocado with tomatoes, mozzarella, Italian seasoning, balsamic, and olive oil. Season with salt and pepper.
  3. Divide salad among 4 avocado halves and garnish with basil.

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-RECIPE

A note from our President of the Pearls: Empress Yana 

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:

Creamy Garlic Hummus

Prep time: 5 mins
Total Time: 10 hours
Serves 8

Ingredients:

1 c. dry chickpeas (or 2 (15-oz.) cans chickpeas)
2 tsp. baking soda, divided
1 tbsp. lemon juice
1/2 c. tahini
1 tsp. cumin
1 1/2 tsp. kosher salt
1/2 tsp. red pepper flakes
Freshly ground black pepper
3/4 c. olive oil, plus more for topping
Paprika, for garnish
Freshly chopped parsley, for garnish
FOR THE ROASTED GARLIC (OPTIONAL)
1 head of garlic
2 tsp. extra-virgin olive oil
 Kosher salt & Freshly ground black pepper
 
Directions:
  1. Place chickpeas and 1 tsp baking soda in a large bowl and cover with water by at least an inch. Let soak overnight.
  2. Preheat oven to 400°. Strain chickpeas and place in a large pot. Add remaining teaspoon of baking soda and cover with water by at least an inch again. Bring to a boil then cover and reduce heat. Let simmer until tender and falling apart, 1 hour. Skim foam off the top as necessary.
  3. If using, roasted garlic: Cut the top off of the head of garlic. Drizzle with olive oil and season with salt and pepper. Wrap in foil and place in a shallow dish. Roast until golden and soft, 40 minutes. Let cool then remove garlic cloves.
  4. Drain chickpeas and place in the bowl of a food processor. Add garlic (if using), lemon juice, tahini, cumin, salt, red pepper flakes, and pepper. Blend until smooth.
  5. With the food processor running, slowly stream in oil until hummus is at desired consistency.  Spoon hummus into a bowl and top with more oil, paprika, and parsley.
Enjoy!

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!