INTRODUCING: My Ocean Magazine

MyOcean will be a bi-monthly online (initially) magazine that accentuates the global culture and lifestyle of its readership. Using the transformative power of the African Diaspora as its backdrop, MyOcean will leverage the international flavor and spirit of the Black populace to produce a thought provoking, imaginative and innovative magazine! 

Every issue will bring you articles with news coverage surrounding politics issues, health, reviews of popular bars, restaurants, fashion and entertainment.  MyOcean will feature some of the most powerful men and women from the Caribbean shores to New York, who have succeeded climbing the corporate ladder, and whose actions have helped shape the world, culturally, across the ocean. 

MyOcean Magazine will become known for its informative articles on current events from the 14 Parishes of Jamaica to the 5 Boroughs of New York.  The magazine will foster stories that deal with challenges facing black-owned business, communities, real estate, sports, and other issues that are relevant to the lives of everyday Caribbeans, African Americans, and West Indians.  One recent article takes a look at neighborhoods across the city that are emerging as some of the best places to live in the region. 

Each issue of MyOcean Magazine contains features on popular bars and restaurant around NYC, Negril, Montego Bay, Kingston and Brooklyn, New York. The magazine will offer glimpses of its editorial content, expertise, and critique for upcoming restaurants and exciting types of cuisine in its latest edition. 

Readers of My Ocean Magazine are treated to articles surrounding fashion, trends, and a fashionable conscience segment. Each issue contains features and interviews with many of the top fashion designers in the city, which many consider the center of the fashion world. Articles are published that explore fashion shows, creativity, and information about stores that carry the clothing and accessories necessary to recreate the trends at home.

A subscription to My Ocean Magazine makes a great gift for anyone who lives in  New York City or Jamaica and is interested in both city’s culture and lifestyle. On our website, you can either order a new subscription for yourself or as a gift, or you can easily renew a subscription to My Ocean Magazine.

MONDAY MORNING Healthy Lifestyle Solutions - EASY CAN DO TIP #28, Pt 2 of 3

This article series focuses on ~ 52 Can Dos ~ 
Healthy Lifestyle Solutions for each week of the year!

By Monifa Maat “The Healthy Motivator” 

CAN DO TIP Week #28: Muscle it up! – Part 2 of 3

This week we will highlight exercise and nutrition solutions for building strong muscles. Strength training three times a week for at least 20 – 30 minutes is the recommended amount of exercise to promote overall strength, flexibility, posture, and balance. The National Osteoporosis Foundation notes that strength exercises generally fall into two categories: (1) Weight bearing – activities that make you move against gravity while staying upright such as stair climbing, elliptical or stair step machine. (2) Muscle strengthening –activities with resistance in moving your body, (such as squatting, rising on your toes) or moving a weight such as a dumb bell, weight machine or elastic bands against gravity. 

Pictured to the right are two simple exercises I recommend for better strength and flexibility. Speak with your doctor or physical therapist before attempting any new exercise program. 

Standing chest stretch: for posture and flexibility.  Helps to remedy slouching shoulders and strengthen the spine.

Setup: Stand up or sit straight and tall. Squeeze your abdominal muscles in tight to stabilize your spine. 
Step 1: Bend your arms 90 degrees at the elbows, your palms facing out. 
 Step 2: Rotate our shoulders back as you slowly pull your shoulder blades towards one another. Hold for 10-15 seconds, then release tension and repeat 8-10 times. Breathe deeply and be careful not to elevate your shoulders.

Lateral band walk: for strength and stability of lower body and core. 
Setup: Step into a loop band and place it just above the ankles. Both feet face forward as ou bend slightly into a half-squat position, keeping your chest up as you bend your knees to avoid strain to the back. 
Step 1: From half-squat position, shift your weight to the left side as you step sideways with the right leg. 
Step 2: Move right leg in and out for 8-10 times. Repeat same sequence shifting your weight to the right side and stepping out with your left leg. Keep your abdominal muscles tight to stabilize your spine. 

Flex Your Nutrition Muscle!  Scientific and health experts agree, that when it comes to building and repair of muscles, lean, healthy protein, and healthy fats are key. Sustainably raised poultry, fish, organic tofu, edamame, eggs, nuts are high in protein and essential amino acids. Essential fatty acids found in walnuts, salmon, avocados, olive and flaxseed oils are anti-inflammatory and have been shown to improve the absorption of protein to the muscles. 

Ask your doctor to do a simple blood test to determine your D levels for possible supplementation as it helps to synthesize protein and fight inflammation leading to muscle weakness. Remember, strength exercises do not replace AHA recommended daily cardiovascular activities (30 min. a day, 5 days a week), which improves the body’s response to insulin, which is also critical for muscle health. 

Next week I will offer some simple exercise and nutrition strategies to increase bone density that you CAN DO right now!

Monifa Maat is a Certified Fitness Expert, 
Author of “Bed Aerobics Fitness Flow: 
Easy Bed Exercises for the Body, Mind & Spirit.
Contact: Monifa@TheHealthyMotivator.com 
Web site: http://www.thehealthymotivator.com/

MONDAY MORNING Healthy Lifestyle Solutions - EASY CAN DO TIP #28, Pt 1 of 3

This article series focuses on ~ 52 Can Dos ~ 
Healthy Lifestyle Solutions for each week of the year!

By Monifa Maat “The Healthy Motivator” 

CAN DO TIP Week #28: Muscle it up! – Part 1 of 3

“A muscle is like a car. If you want it to run well 

early in the morning, you have to warm it up.” 

Florence Griffith Joyner 

Remember the Tasmanian devil from the Saturday morning cartoon shows? It would see something that it wanted to devour and demolish whatever was in its’ path like a machine? It might be a stretch, but it’s the image that comes to mind when I think about describing the functions of muscles in our body. 

Research shows during our late thirties and forties people who are physically inactive can lose an average of between 3 – 5% of muscle mass each decade, or about 6 lbs. of muscle each decade, a condition known as sarcopenia “age-related muscle loss”. 

Like little Tasmanian devils, muscles are consumers. They consume energy in the form of calories in your body; about 75-150 calories a day! In other words, the more lean muscle you build, the higher your fat burning capacity. 

The American Heart Association stresses the importance of cardiovascular activities such as walking, aerobics, and swimming at least five times a week, 30 minutes a day. Equally important however, are its recommendations for strength bearing exercises: two days per week of moderate-to high-intensity muscle-strengthening activity and as you get stronger, add a third day. 

Here are just a few of the benefits 

provided by strength-bearing exercises: 

> Stronger muscles surrounding your joints and bones reduces pressure to your ankles, knees, hips and back. 

> Increased energy and fat burning capacity. 

> Increased bone density (especially for women at higher risk for osteoporosis) 

> Improved core stability and balance, decreasing the risk of a fall, or serious injury resulting from a fall should one occur. 

> Muscle contractions increase oxygen circulation, helping to remove toxins from the tissues and joints that cause inflammation 

Before you begin any exercise program, it is important to speak with your doctor and seek guidance from a licensed fitness professional. 

Also remember these two key tips: 

1. If you cannot lift or pull a weight more than eight times, most likely it is too heavy. More than 15 times, it is probably too light. Begin with a weight you can lift/pull 10-12 times without stopping. Gradually increase weight and reduce the reps as you get stronger. 

2. Whether using free weights or machines, begin with a lighter weight until you master how to do the exercise with the correct form in order to avoid injury. 

Visit the New York City Parks Department at www.nycgovparks.org or call 311. There you will find a borough-wide list of local recreation centers, many of which contain gym facilities where you can be trained on how to safely and effectively begin an exercise program. 

Next week, I will share several of my favorite solutions for increasing muscle mass as we age ~that you CAN DO right now!~ 

along with some of the top foods that contribute to muscle mass. 

Monifa Maat is a Certified Fitness Expert, 
Author of “Bed Aerobics Fitness Flow: 
Easy Bed Exercises for the Body, Mind & Spirit.
Contact: Monifa@TheHealthyMotivator.com 
Web site: http://www.thehealthymotivator.com/