Another week down until your days are filled with sleeping in for Winter break! Since it’s coming sooner than you think it’s time for you to get Winter fit! Check out easy workout tips that will have you ready for this season.

Ooooh Winter is almost here!! Are you ready? Yeah, we’re not either. But instead of complaining about the cold it’s time to get prepared. Not only should you start bundling up with the cute scarves, hat & gloves sets but make sure your hair is protected too! To make sure your hair stays healthy and fresh this Winter, check out a couple of tips of how to keep your hair moisturized this Winter!

For Relaxed Hair…

For Natural Hair…

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School is in full swing! I know the cheese fries and the chicken tenders are calling your name each time you step in the cafe line. Even though they may give your taste buds a treat, they are giving your body the complete opposite.  Do you ever wonder why you feel exhausted after you stuff your face in lunch? Well, maybe its because you are chowing down on the wrong kinds of food.  Check out how simple choices can change your entire of day of how you feel and act! Trust me, you’ll thank us later!

Check out a couple healthy snacks to keep your mind sharp for school! You may be surprised of what’s number 1!

So you heard your mom, aunt, granny talk about doing them.You’ve disregarded pamphlets about them you seen at your school, church and any program, or organization your parents make you participate in. Your mom even went so far as to stick an example of a plastic diagram in the shower to show you how to do one properly. Yes, I’m talking about giving yourself Breast Self Examination. Yeah, Yeah, Yeah you’ve always heard about it but “you’re young, free and invincible!” Hmmmm but think about if you start doing monthly breast self exams it will help you develop positive habits and allow you to learn your body so if anything were to happen you would pick up on it quickly. It’s not as hard as you think!

Check out steps from National Breast Cancer center….

In the Shower

Fingers flat, move gently over every part of each breast. Use your right hand to examine the left breast, left hand for the right breast. Check for any lump, hard knot, or thickening. Carefully observe any changes in your breasts.

Step 2
Before a Mirror

Inspect your breasts with your arms at your sides. Next, raise your arms high overhead.

Look for any changes in the contour of each breast, a swelling, a dimpling of the skin, or changes in the nipples. Then rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do.

Step 3
Lying Down

Place a pillow under your right shoulder and put your right arm behind your head. With the fingers of your left hand flat, press your right breast gently in small circular motions, moving vertically or in a circular pattern covering the entire breast.

Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.

Need a little more help?? No worries, check out this vid!

Also check out 16-year-old Kierra Sewell saved her life by giving herself a Breast Self Examination and identified a lump that was from Breast Cancer. Fortunately since she detected it early they were able tot treat it and remove it. Please pay attention!

Good Morning Fit Ladies!

So I know with school, parents, teachers, guys, and friends your life can be a tad bit stressful. Well, sometimes the best way to release your stress is to take time to breathe and stretch.

Check out how to do Sun Salutations. This yoga move is a great combination that stretches your entire body and will leave you feeling ready for the world.

It’s Homecoming season!!! Check out a couple styles you can rock to the football game straight to the dance!

No matter if you have to rock a uniform to school or not, let your nails be your greatest accessory! Check out easy ways to makeover your nails!

Hello C.O.R.E readers!

My name is Ashleigh Thornton, and I am so excited to be contributing to such a positive and empowering magazine! Just to give you a bit of background information on myself, my name is Ashleigh Thornton… I’m 21-years-old… I’m a full-time college student… and I am also the Owner and Creator of NoireNaturals™! NoireNaturals™ is an all-natural line of hair products that I developed after “going natural,” so it will probably come as no surprise to see that health and beauty will be two major topics for the NoireNotes 😉

For my first contribution, I wanted to tackle an issue that many of us tend to overlook, and that is the fact that beauty is an “inside job.” When people ask me what it takes to have beautiful skin, hair, and nails, they are often shocked to hear that product changes aren’t the only things I recommend—I also suggest making changes in eating habits! Using top-of-the-line cosmetics can become very expensive, and chances are you will still not achieve the desired results! Drinking plenty of water and eating vitamin-packed fruits and vegetables are a major part of maintaining happier/healthier hair, skin, and nails; check out my own personal list of beauty boosters!

BEVERAGES

-Green tea

-Water

MEATS

-Salmon

FRUITS

-Granny Smith apples

-Pineapples

-Strawberries

VEGGIES

-Carrots

-Broccoli with cheese

-Baby corn

BREADS

-Whole grain EVERYTHING!

SNACKS

-Salt-less almonds

-Yogurt

Many of these items have an “organic” or “all-natural” option, so go for it when you can! And don’t forget to keep your daily food groups in mind when preparing meals: 2-3 servings of dairy, 2-3 servings of meats, 3-5 servings of veggies, 2-4 servings of fruit, and 6-11 servings of breads. Hopefully this information has been helpful to you ladies; please feel free to comment and let me know what beauty topics you would like to discuss next!

Peace and Blessings,

A ♥

School has officially started! Yikes! Ok, so now instead of getting to prance around the bathroom in the mirror for an hour before heading out you know barely have 10 minutes before you miss the bus! So what should you do?? Check out these easy and QUICK styles you can rock this school year!

Ok, so you come home from school and have about 2 hours to kill before your parents come home and make dinner. So the next question is what are you suppose to to snack on after you just came from a long stressful day of school right?? Well, no worries check out our easy recipe list for after school chow down sessions. Gasp! and yes some even may be healthy! Check it out…

Broccoli & Cheddar Pockets

1 -Refrigerated Thin Pizza Crust 11 oz

1/3 cup onion and chive cream cheese

¾ cup fresh broccoli, finely chopped

¾ cup red pepper, finely diced

¾ cup shredded cheddar

• 1 Preheat oven to 400 degrees F.
• 2 Stretch or roll dough into 13×16-inch rectangle. Cut into four equal pieces.
• 3 Mix the cream cheese, broccoli, peppers and cheddar in a bowl. Divide filling evenly onto half of each rectangle, leaving a ½-inch border along the edge. Fold dough in half over filling, press edges firmly. Crimp or use the tines of a fork to seal.
• 4 Place pockets on cookie sheet and bake for 15 minutes or until golden brown.

Dried Fruit

Turkey Pinwheel

Ingredients

• 1/2 cup light garden vegetable cream cheese (recommended: Philadelphia)
• 4 wrap-size tortillas
• lettuce
• 1 (8-ounce) package turkey breast slices
• 1/2 cup shredded carrots

Directions

Spread 2 teaspoons veggie cream cheese over entire surface of each tortilla. Top cream cheese with 1/4 cup lettuce. Place 2 slices of turkey on 1/2 on each tortilla. Sprinkle 1 tablespoon shredded carrots on top of the turkey slices.

Roll the tortillas starting at the edge where you placed the turkey

Granola

Ingredients
1 batch granola, not yet baked
1 egg white

Equipment
Large baking pan
Small bowl or ramekin
Whisk

Instructions

1. Mix your batch of granola.

2. Whisk an egg white in a small cup until it is frothy and foamy.

3. Stir the egg white into the granola. Spread the granola out in an even layer on your prepared baking sheet, and bake the granola according to the instructions in your recipe.

4. Take the granola out of the oven and let it cool COMPLETELY, preferably overnight, uncovered. When it cools completely it will be clumpy. If you pour it off the baking sheet while still hot it will break up into loose granola and not get the chance to clump up.

5. When the granola is completely cool, break up into clumpy chunks, and transfer to an airtight container for storage.

Hummus & Pita Chips

Hummus & Pita Bread…easy right??