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Self-compassion is the key to overcoming the Superwoman syndrome

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July is BIPOC (Bipoc, Indigenous and People of Color) Mental Health Awareness Month. While any day is an awesome time to concentrate on the unique challenges that impact the well-being of individuals of color, this is the time of 12 months when these conversations are led by people outside of those communities.

One of the themes for this 12 months’s celebrations is “supporting intergenerational conversations,” and when I believed of topics that would fit under that theme, I believed of the superwoman syndrome. According to experts, black women are hit hard by burnout and stress, but they’re less likely to have access to mental health care.

I’m someone who has unconsciously placed on an imaginary cape and, knowing that I’m more exhausted than not, I even have often pushed myself to be the best mother, the best wife, the best homemaker, the best editor, the best pastoral employee, and other time-consuming roles . I even have perpetuated this because in some ways it is all I even have seen as a toddler and in the messages I even have received online and in my every day life.

But it’s exhausting, each mentally and physically, to try to do every little thing for everybody else while still dedicating the little time I even have left to myself. This leads to stress, extreme fatigue, and ultimately burnout. If left unchecked, it starts a cycle I do know all too well. But focusing a lot on self-care can often be criticized in the event you’re someone who grew up in the church and heard the message that it’s more necessary to do things for others than for yourself. It’s also met with mixed reactions as a parent.

So where is the middle ground?

According to Danielle Coke Balfour, illustrator, social justice activist and founding father of lifestyle brand Oh Happy Dani, a technique to shed that suffocating cloak for good is to practice self-compassion. The idea of ​​self-compassion is at the heart of her latest work,

Self-compassion is the key to overcoming toxic superwoman syndrome
Rebecca Talbot

The book’s inspiring prompts are designed to eliminate the negative self-talk that makes busy black women feel like they’re not doing enough or that they need to appear as strong as possible even after they’re feeling broken. The workbook helps users find their current purpose, discover what brings them joy of their every day lives, and even create art to give themselves a moment to unleash pent-up creativity.

We spoke with Coke Balfour about what inspired her to write this handbook, why superwoman syndrome is so common, even amongst activists like her, and the power of practicing self-compassion to maintain peace of mind.

THE ESSENCE: What is behind the tendency of black women to play the superhero role and put themselves last, which negatively affects their psyche?

Danielle Coke Balfour: I imagine that the foundation of all of this is the “strong black woman” stereotype that has been around for generations. It fuels the concept that we’re by some means divinely able to withstanding greater pain, trauma, and disrespect, and that is why we’re treated that way. In order to survive, we have now had to dig deep inside ourselves and find the determination to keep going, for the good of our families and our collective well-being as a society.

We often hear conflicting comments. Some say that folks shouldn’t think a lot about themselves and concentrate on how to help others, but we also hear about the importance of self-care. Is self-compassion the solution? And if that’s the case, how can we practice it?

As a pastor’s daughter, I even have struggled with this message more times than I can count. In the book, I explore this tension as I consider how we live in a world where self-love is either demonized or the sum of our attention. The church often describes self-love as a mere distraction—an idolatrous concentrate on our own life and gain. Others take refuge in self-care, seeing it as the only necessity since it seems to offer a type of protection and insulation from the difficulties and attacks of the world.

To fully experience love, I imagine we’d like to discover a balance between healthy self-worth and caring for others. It’s giving of ourselves while also being attentive to when our cups are empty. It’s caring for ourselves while also taking the effort and time to be there for others. These two areas don’t compete; they complement and feed off one another, creating the obligatory balance for a lifetime of love and impact. We are worthy of the love we give. Self-compassion says that even in our love for others, it’s okay to select ourselves.

What inspired you to create?

was born out of an intense season of burnout and hopelessness. As a society, we were grappling with successive political unrest, humanitarian crises, a pandemic, and so many other issues, and I wanted to turn into cold and numb to the world around me in order that I wouldn’t still feel a lot pain. It was in the strategy of processing through art that I noticed that in these moments of devastation, the world needs warm, beating hearts of compassion, not cold hearts that turn away. When the tragedies of the world pierce our hearts like ice, it is our motion—our love in motion—that makes the difference: our voices, our prayers, our empathy, and so far more. seeks to be a companion and guide for many who want to discover how to use their unique gifts to show up and live lives of empathy, justice, and motion, while also caring for ourselves and being grateful for imperfection.

Self-compassion is the key to overcoming the toxic superwoman syndrome
Rebecca Talbot

Where did you get the following tips? Did you’re employed with mental health experts and therapists?

These prompts are less like an handbook and more like a set of illustrated, guided activities that anyone can explore. They mix engaging and interesting exercises, encouragement I’ve drawn from a few of my heroines, like Maya Angelou and Toni Morrison, and reflection questions inspired by contemporary injustices. Rather than providing an inventory of answers, the workbook allows readers to explore and discover their very own ways of perceiving and embodying values ​​like love, community, empathy, hope, redemption, justice, and more. Activities include creating art, discovering our unique gifts for change, exploring real-life scenarios of injustice, and fascinated by ways to be more kind and compassionate toward ourselves in an effort to positively impact the world around us.

As a social justice activist, how necessary is it to you to practice self-compassion?

Self-compassion is key to this work. Every day we see activists shutting one another down for making mistakes, burning out from maintaining a grueling pace, and giving up because they feel they’ve to be perfect. Self-compassion helps me understand that I’m not the end in myself on this work. There will all the time be more to do, and it can proceed with or without me, because I’m only one person. It is in recognizing that I cannot save the world that I free myself to concentrate on doing what I can, where I’m, with what I even have—and that may all the time be enough.

Give some examples of the way we could be higher to ourselves in our on a regular basis lives.

One of the best ways to show yourself more grace and empathy is to let go of perfectionism. Allowing yourself to be imperfect helps free yourself from the pressure to be strong and as a substitute gives you the grace to just… Another way is to relentlessly pursue what makes you come alive. By selecting joy, we decide resistance, hope, and strength of spirit, and we remind others that we’re free to be our full selves.

This article was originally published on : www.essence.com
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Health and Wellness

Essence of the week: Cherry Blossom EDT L’Occitane is a fragrance inspired by spring, perfect for any season – Essence

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We all know L’Occitane almond shower oil gets a lot of love – and for good reason (I’m taking a look at you #BeautyTok).

But there is one other gem of this brand that deserves just as much attention: Cherry Blossom Eau de Toilette. Since its launch in 2007, this fragrance has remained a favorite amongst my group of friends, appreciated for its delicate and refined elegance. To be honest, I feel this is what L’Occitane is known for as a brand. And although this scent is often related to the airy freshness of spring, it is a scent that brings a touch of beauty and heat to any season.

The first spritz of Cherry Blossom EDT is soft and alluring, with a subtle hint of cherry and freesia that feels fresh without overdoing it. It’s light and uplifting, like the kind of scent you employ when you would like to feel good but not an excessive amount of (like me most days). As it settles on my skin, notes of cherry blossom and lily of the valley bloom, striking the perfect balance of femininity without feeling overly sweet or dated. There’s nothing heavy or “old school floral” about this scent – it’s fresh, modern and understated in a way that feels sophisticated.

What really makes this fragrance stand out is the base. Brazilian rosewood, amber and musk give it a soft warmth that wraps you want your favorite cashmere scarf. It’s cozy but never heavy, beautifully balancing the delicate flowers. The overall effect is a scent that feels effortlessly polished – the olfactory equivalent of “quiet luxury.”

I do know, I do know – cherry blossoms evoke spring, but that is why this scent works so well all 12 months round. In the colder months, it is a refreshing break from heavy, spicy scents. I mean, I like my ouds and cognacs, but no… Bright notes of cherry and freesia bring a breath of fresh air, while warm base notes of amber and musk give the composition a comforting, grounded feel. It’s like carrying a little bit of spring with you, even when the weather is not sunny. And given the conflicting rumors we’re hearing – at the very least on the East Coast – about how much snow will fall this season, you would possibly just should keep it in your radar.

Why I find it irresistible: While everyone gravitates towards the Almond L’Occitane collection, their EDT Cherry Blossom has turn out to be an unexpected favorite of mine that I still reach for. What I like most about it is how versatile it is. It’s lightweight enough to accommodate skilled meetings or running errands during the day, but still feels special enough for dinner dates or quiet moments at home. The way it evolves on the skin – from a fresh, floral burst to a soft, warm texture – makes it feel personal, like a fragrance created just for you. It’s not flashy or trendy, but that is what makes it timeless.

Perfect pairs: As an eau de toilette, Cherry Blossom advantages greatly from thoughtful layering that highlights its delicate character and prolongs its presence throughout the day. And because Cherry Blossom has a softer sillage, it’s perfect for on a regular basis wear. If you would like to extend its durability or make it a bit more dynamic, layering is the best solution. Start with L’Occitane Cherry Blossom Shower Oil to create a fragrant base, then follow with the Shimmering Body Milk for extra depth and hydration.

If you wish to mix and match, pair Cherry Blossom EDT with complementary fragrances. Kayali Vanilla 28 adds a cozy sweetness that blends beautifully with the floral notes, while Commodity Milk+ brings out the creamy warmth of the base. On the fun side, the marshmallow and ambrette notes of Ellis Brooklyn SWEET add a delicate, sweet touch that prolongs the persistence of the cherry blossom accord. Spray the fragrance base first, let it settle, after which top with cherry blossom for a custom scent that can last all day.

EDT Cherry Blossom by L’Occitane is a masterclass in subtle sophistication. Founder Olivier Baussan put it perfectly: “It is because cherry blossoms fly away with the first breath of spring that they are so rare and precious.” This fragrance captures ephemeral beauty in a bottle. Final Verdict: If you appreciate fragrances that whisper slightly than shout, that talk of sophistication slightly than trends, L’Occitane’s Cherry Blossom EDT is value considering. It’s the olfactory equivalent of finding the perfect light – subtle, beautiful and absolutely fascinating.

Fragrance is deeply personal, but some fragrances gain universal appeal due to their masterful composition. This is one of them.

This article was originally published on : www.essence.com
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Health and Wellness

You don’t have to add sugar to your cranberry sauce this holiday season – a food scientist explains how to cook with less sweeteners

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Holidays are stuffed with tasty and filling dishes and drinks. It’s hard to resist dreams of cookies, special cakes, wealthy meats and exceptionally spicy additions.

Many of the healthy ingredients utilized in holiday dishes could be overshadowed by sugar and starch. While adding extra sugar could also be tasty, it isn’t necessarily good for your metabolism. Understanding the food and cuisine science behind what you cook means you may make a few changes to a recipe and still have a delicious dish that won’t loaded with sugar.

Especially for those who’re someone with type 1 diabetes, the vacations can come with an additional layer of stress and soaring blood glucose levels. However, this just isn’t the time to despair – it’s the vacations in spite of everything.

Cranberries are a seasonal, tasty fruit that could be tweaked in recipes to make them more Type 1 diabetic-friendly – or friendly to anyone searching for a sweet dish without the added sugar.

I’m a food scientist and sort 1 diabetes. Understanding food composition, ingredient interactions, and metabolism literally saved my life.

Type 1 diabetes has been defined

Type 1 diabetes it lasts all day, without sleep breaks, without holidays and weekends, without remission and without cure. Type 1 diabetes don’t produce insulin, a hormone essential for all times, which promote the absorption of glucose, i.e. sugar, into cells. Glucose in your cells then provides the body with energy on the molecular level.

Therefore, people with type 1 diabetes take insulin injections using an insulin pump attached to their bodies and hopefully it really works well enough to stabilize our blood sugar levels and metabolism, minimize health complications over time, and keep us alive.

Type 1 diabetics have in mind mainly type and amount of carbohydrates in food when determining how much insulin to take, but in addition they need to understand the interactions of proteins and fats in food to use it, or bolusappropriately.

Apart from insulin, type 1 diabetics don’t produce one other hormone, amylin, which slows down gastric motility. This means food moves faster through our digestive tract and we regularly feel very hungry. Foods high in fat, protein and fiber can keep you from feeling hungry for a while.

Cranberries, a seasonal snack

Cranberries are native to North America and grow well within the northeastern and midwestern states, where they’re in season from late September through December. They dominate holiday tables everywhere in the country.

Cranberries are a classic Thanksgiving side dish, but cranberry sauce tends to be high in sugar.
bhofack2/iStock via Getty Images

One cup of whole, raw cranberries comprises 190 calories. They are composed of 87% water, trace amounts of protein and fat, 12 grams of carbohydrates and just over 4 grams of soluble fiber. Soluble fiber combines well with water, which is sweet for digestive health and might slow the rise in blood glucose levels.

Cranberries are tall IN potassiumwhich helps maintain electrolyte balance and cell signaling, in addition to other essential nutrients similar to antioxidants, beta-carotene AND vitamin C. They also contain vitamin Kwhich helps in healthy blood clotting.

The taste and aroma of cranberries comes from compounds present in fruits similar to cinnamates, which add a hint of cinnamon, vanillin for a vanilla note, benzoates AND Benzaldehydethat tastes like almonds.

Cranberries are high in pectin, a soluble starch that forms a gel and is used as a binding agent in making jams and jellies, in order that they thicken easily with minimal cooking. Their beautiful jewel tone red color belongs to a class of compounds called anthocyanins and proanthocyanidins with which they’re associated treating certain forms of infections.

They also contain phenols, that are protective compounds produced by the plant. These compounds, which appear like rings on the molecular level, interact with proteins within the saliva, causing a dry and tight feeling that causes the mouth to pucker. Similarly, the so-called benzoic acid naturally occurring in cranberries, it adds sourness to the fruit.

These chemical components make them extremely sour and bitter and difficult to eat raw. To moderate these flavors and effects, most cranberry recipes call for plenty of sugar.

All this extra sugar could make cranberry dishes difficult for type 1 diabetics to devour since the sugars cause blood glucose levels to rise quickly.

Cranberries without sugar?

Type 1 diabetics – or anyone looking to limit their sugar intake – can try some cooking tactics to reduce their sugar intake while still having fun with this holiday treat.

Don’t cook the cranberries too long once they pop. You’ll still have a sticky cranberry liquid without having to add a lot of sugar, because cooking concentrates a number of the bitter compounds, making them more visible within the dish.

A row of spoons, each filled with a pile of powdered spice.
Adding spices to cranberries can improve the flavour of the dish without the added sugar.
klenova/iStock via Getty Images

The addition of cinnamon, cloves, cardamom, nutmeg and other warming spices gives the dish a depth of flavor. Adding heat with hot chili pepper it might make a cranberry dish more complex while reducing sourness and astringency. Adding salt can reduce the bitterness of cranberries, so you will not need a lot of sugar.

For a richer flavor and glossy quality, add butter. The butter also moisturizes the lips, which reinforces the natural tartness of the dish. Other fats, similar to cream or coconut oil, also work.

Adding chopped walnuts, almonds or hazelnuts may decelerate the absorption of glucose, so your blood glucose levels may not rise as quickly. Some recent forms of sweeteners, similar to allulosethey taste sweet but don’t raise blood sugar levels and require minimal or no insulin. Allulose has GRAS – Generally Regarded as Safe – status within the US but just isn’t approved as an additive in Europe.

During the holiday season, you may easily reduce the quantity of sugar added to cranberry dishes and revel in the health advantages without spikes in blood glucose levels.

This article was originally published on : theconversation.com
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Health and Wellness

Willow Smith’s debut collection with Moncler is now available – Essence

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Moncler

Willow Smith’s debut collection with Moncler has been launched. The capsule is a mixture of the inside of a musician, actress, writer and creator. In it, a futuristic and unbelievable world is explored through clothes. Smith’s personal style was also showcased. The lineup was originally revealed in Shanghai.

Willow Smith's debut collection with Moncler is now available
Moncler

“Minimalism and utilitarianism. Femininity and masculinity. Black and white. “Putting ideas together in an elegant way is something that really excites me and I wanted to explore that with this collection,” Willow shared.

“Willow’s magnetic energy is captured in a series of images exploring the primary themes of the collection: clashing contrasts, rebirth and renewal, yin and yang, recent beginnings – inspired by Moncler’s mountain origins and love of nature. “Willow’s creativity influences every aspect of the videos and photos accompanying the collection: she not only drives the concept, but also models her designs, narrates the short film and provides the soundtrack,” the brand said in a press release. The launch is accompanied by black and white campaign photos – the dramatization of those photos ushers in an exciting era for Smith.

Willow Smith's debut collection with Moncler is now available
Moncler

The collection is dominated by knitwear perfect for layering, a down jacket and heavy sweatshirts created in shrunken proportions. The capsule is accomplished with extensive outerwear options and a brief-sleeved T-shirt with silver eyelet. The T-shirt is also available in an extended-sleeved version. The collection includes cream and black shades. The down vest with a hood and a brief cut stands out.

Salix leather boots are characterised by an interesting design. In addition to nodding to punk influences, this footwear option is designed with a Moncler logo on the toe, elastic panels on the front and a rubber sole.

Willow Smith's debut collection with Moncler is now available
Moncler

“I am incredibly passionate about the outdoors and exploring this wonderful land. I imagine these pieces can easily transition from overnight camping to fashionable evening wear,” Willow added, emphasizing the natural duality of the collection.

Moncler X Willow Smith is currently available in chosen Moncler stores and more moncler.com .

This article was originally published on : www.essence.com
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