Health & Fitness
In this issue...
Fall Into Shape
Journey Of A Lifetime
Getting Real
Ask Tina
The Raw Food Choice
The New Me
Becoming Vegan
 For women throughout the world who seek to find a place to unite, the search is over.

October 2012
FMSF Hands

We all want to live a healthier lifestyle, and what better time than now? Some of us would like to begin an exercise regimen while others would like to change their eating habits. So often making the commitment to improve our health is more challenging than we anticipate. 


This month we'll meet a few sister friends who have made a commitment to improving their own health, and changed their lives for the better. 


 Cassietta Jefferson
Interim Editor in Chief
Candles with Care
Candles With Care
Candles with Care is committed to making high quality soy candles. 
CwC   Our candles are made from only the finest soy wax, eco cotton wicks and premium fragrances, made to burn clean and leave your room filled with wonderful fragrances.

Are YOU a Sister Friend?

For My Sister Friends  unites women in an open forum where they can connect and support one another. We are all on a journey. Why not travel with your sister friends? 



Ancho Chili & Chocolate Goat Cheesecake Popsicles

Ancho-Chili Popsicles
Yummy, healthy treats for the entire family! 

  • 4 oz. low-fat goat cheese, softened
  • 1/3 c. sugar
  • 1/2 tsp. vanilla extract
  • 1/2 tsp. cocoa powder
  • 2 eggs, separated
  • 1 tbsp. flour
  • 1/4 tsp. ancho chili powder




Preheat oven to 350 degrees. Combine goat cheese, sugar, and vanilla and mix until smooth. Add egg yolks two at a time. Fold in flour, cocoa powder, and ancho chile. Whip egg whites until soft peaks form. Gently fold into mixture. Spread into buttered and sugared parchment-lined baking pan. Bake for 20-25 minutes. Cool. Remove from pan by picking up parchment. Use 1 in. cookie cutter to make individual circles and insert skewers to create a "lollipop."


Makes about eight servings at approximately 75 calories per serving.



Corn and Summer Vegetable Sauté

Corn and Summer Vegetable Sauté



1 tablespoon canola oil 

1/2 cup chopped green onions (about 4)

1 garlic clove, minced

1 cup sliced fresh okra (about 4 ounces)

1 cup chopped red bell pepper (about 1) 

1 finely chopped seeded jalapeño pepper

1 cup fresh corn kernels (about 2 ears)

1 (15-ounce) can black beans, rinsed and drained

1/3 cup minced fresh cilantro 

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper



Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; sauté 1 minute. Add okra; sauté 3 minutes. Reduce heat to medium. Add bell pepper and jalapeño; cook 5 minutes. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes. Stir in cilantro; sprinkle with salt and black pepper.


Button Designs
Looking for a Unique Campaign? Jewelry? Mirrors & More? Visit
(Buttons Created to Uplift & Inspire) 
Ginger Smith
& Sister Friend!

Email or Call
(215) 303-8443
For My Sister Friends 
2013 Retreat
Remembering Me
2013 Retreat in 
Turks & Caicos
May 1 - 5, 2013 

With Tina C. Hines Life Transformation Specialist 

Space is limited
Register today!

Sister Friend Chat
Lets talk about it! 
The 60-Minute Sister Friend Chat is a monthly interactive call that brings women from around the country together in one "place" to discuss it all.

October 18, 2012
8:00 -  9:00pm EST
Upcoming Workshops
Bury Some Things
Bury Some Things - PA
October 6, 2012
1043 Spring Garden St.
Philadelphia, PA
Want More Tina?
More Tina
Check out the Tina C. Hines website for more about Tina and the new, flexible  Journey Programs designed just for YOU!


Lacretia Branch

Lacretia Branch

Fall is here and Winter is just around the corner! That means that the weather gets cooler and there is no longer that burning desire to get into shape. With Thanksgiving and Christmas coming, many of us are deciding to wait until the new year to commit to getting into shape.

It happens every year; you say, "I am gonna wait until New Year's day," then you realize how difficult it could be and start the process of giving up. You lose the first 5 or 10 pounds, then you're back to bad habits and never accomplish those fitness goals. Why not start now and reach your goals by the time summer comes around again?

Here are a few tips to help you start your journey. 

  • Start making small changes now. Getting into shape does not happen overnight because our habits don't change overnight. Consider your bad habits and work on changing them gradually. For instance, if you have a habit of drinking sugary drinks six times a day, during week one cut it down to three and substitute water for the rest. Continue to scale back until you are no longer drinking sugary drinks.
  • Find as many health conscious individuals you can to engage with. Many people struggle because of the people around them. You may encounter comments like, "there's nothing wrong with your weight," or "what are you eating," or even "Don't talk about that healthy stuff around me." There are several free online communities such as MyFitness pal, Sparkpeople, and even Facebook groups that can help keep you focused. 
  • Stay away from fad diets! Please don't waste your money or time on fad diets. These diets make claims like, "All you have to do is..." when all you really have to do is exercise and make healthier food choices. Focus on plans that show you how to make lifestyle changes.

If you're consistant and remain focused on your goals, I have no doubt that you will fall into the shape you want in no time! 


Lacretia Branch is a busy mom of three, full time student, and Team Beachbody Coach. To get fit with Lacretia, please visit



Stylicia A. Bowden 
Stylicia A. Bowden


Have I truly gone mad?

What was I thinking when I made the decision to practice being a vegetarian?


 Was this just a phase for a sista on her new journey?

Some people may have thought I was going through a phase when I said I was practicing being a vegetarian, but they had no clue that this personal journey required me to be bold and step out of my comfort zone. I never was a person who accepted the status quo; who dotted every I and crossed every T. I have always been a risk taker in my young adult life, but as I got older, I allowed fear to attach itself to me like a new fur coat. 

When I decided to practice vegetarianism 7 weeks ago, I had no clue that the support around me would become so scarce. I had to branch out of my comfort zone and meet other people who desire the same lifestyle that I do. It was not an easy road to begin, but I had to remember why I wanted to take this journey. 

This journey was not about anyone but me becoming a healthier and more peaceful person. I realized that when you begin a journey in life you cannot expect everyone to jump on the bandwagon. You have to be willing to break the mold and create new rules for a new path. 

The greatest experience on my vegetarian journey is total freedom to step out of the comfort of fear and be open to try something new. In order to be free, you have to be willing to reinvent the word adventure. When you do decide to begin the transformation to a healthier lifestyle, do not limit your eating and exercise habits. Life is filled with variety and diversity, so be willing to push pass your comfort zone and jump into the pool of adventure. Your healthy lifestyle is a journey within itself, so jump on the wagon of transformation!

 Stylicia Bowden is a native of Detroit, Michigan who started writing at the age of eight. Ms. Bowden is a poet, blogger, speaker, businesswoman, and the author of four poetry books. Her fifth book, "The Inspirational Corner" is currently available at 


Living A Healthy Lifestyle

Tamyka Washington


As a work at home mom of six, my world has always been focused on my kids. Because of that, I was neglecting my health. 


In 2011, I had my 6th baby and gained a lot of weight. I was tired all the time, suffered from frequent joint pain, and wasn't making healthy food choices. I didn't have the energy to exercise; caffeine was my best friend and truthfully, I gave up on the idea that I would ever lose the weight.


I started having minor health issues that I knew I was too young to be having. I knew it was time to make a change before things got any worse. More than being an entrepreneur, I am a MOM. I want to be around for my kids, and I want to be healthy and fit. It's important that I'm at my absolute best so I have enough of me to give to my kids.


I decided to joined the Body By Vi 90 day Challenge, and began the journey to take back my life and reclaim my health! I'm now committed to a new lifestyle of exercise and healthy eating. I have so much more energy, no more knee pain, I've regained my confidence, and lost 23 pounds in just over two months.


For the first time in many years, I put myself first. We can't operate at our greatest level if our minds and bodies are not healthy; we must begin to care for ourselves.


Dieting is NOT the solution, but lifestyle change is. Making a few simple changes to the way we eat and the amount of activity we incorporate into our daily routine makes all the difference. The biggest lesson that I've learned on this journey is that the greatest wealth we can have is our health. 


Tamyka Washington is a wife, mother of six, and a marketing consultant for home-based, women entrepreneurs. She is passionate about assisting and empowering women to reach their greatest potential. Tamyka recently embarked on a new journey to reclaim her health and is promoting the 90 Day Health Challenge to help others with lifestyle transformation. 

Tina C. Hines, Life Transformation Specialist


"There was a time when I would exercise regularly and eat healthier. Over the last few months, my life has gotten much busier. With everything I have on my plate, how can I find time to exercise?"

Tina Says...   


Finding time to exercise is easier than you may think, but, it does require a commitment. Many people do not have time to spend hours in the gym, however, by investing in just a few items (5, 10, or 15 lb. free weights, a stretch band, a hula hoop, and a jump rope), they can create a gym right in their living room.


So when do you exercise? Here is the challenge, wake up 30 minutes early and use one or all of the items listed above. You can also find several YouTube videos that can be completed in 30 minutes or less. Check out Leslie Sansone or Tiffany Rothe. Something else to consider is when parking, park at the far end of the parking lot, and instead of taking the elevator, consider taking the stairs. 


The key to finding time to exercise is making the commitment to start incorporating exercise back into your daily habits. Today is the perfect day to start working on a healthier you.

Do YOU have a question for Tina? Click HERE to submit 
your question and you may be featured in our next 
newsletter, website, facebook or twitter!


Brooke Johnson









When you heal the women, you heal the world.

We often hear the expression, "You are what you eat," but what does this mean? Well, what are you putting into your body? What about your mind?

We live in a society that is enthralled by convenience. Processed, refined, and fast foods have become the norm, leading children to believe that food comes out of boxes and not from the earth. These foods have little or no nutritional value and are rarely even food at all. Hospitals hand out chemical sedatives for ailments instead of encouraging positive and healthy lifestyle changes, and only about 4% of doctors have a background in nutrition! To top it off, the media leads us to question or even go against nature, our better judgment, and common sense.  We need change!

Let food be thy medicine, and medicine be thy food

I'm a huge advocate of having a plant based diet, more specifically a raw [vegan] diet. But you may be asking, what are raw foods? 

Raw Foods are from the earth, unprocessed, unrefined, uncooked, and non-GMO (genetically modified organism). Consider it food in pure form, just as our ancestors would have eaten them. "Uncooked" means that no foods are heated above 110°F, therefore all enzymes and nutrients remain intact. The enzymes in raw foods are compatible with our digestive system, and play a primary role in the body's ability to repair damaged cells. Raw, live foods consist of fruits, veggies, nuts, seeds, herbs, fungi (mushrooms), and sprouts. Yummy! 

I believe that if you feed your body life, you will give life in return. Eat healthy things, be healthy. Listen to positive things, speak positive things. Raw is more than just a diet, it's a Lifestyle.

We as women must regain our balance, because the world comes through us. We must properly educate, nurture, and heal ourselves so that true knowledge can be restored and handed down. Know what goes into your body. Read labels, look up foreign ingredients, and learn about fruits and vegetables. Choose Life!


Brooke Johnson is a Certified Nutrition Consultant, Yoga Instructor, and half of the RAW! Inc. duo, a DMV based raw food delivery service. RAW! Inc. offers Meal Plans, Juice Detoxes, Raw Food Coaching, Catering, Food Demos, and even private yoga instruction! 

She's also a Humbly, Peax & Love representative and member and helps to spreads holistic health awareness throughout the community. Read more at 


More TIna

A Journey in...
Self Discovery
Now is the time to rediscover the woman who has lain dormant for too long. Allow me to take you on a journey to identify areas in your life that you would like to break free, enhance or transform.

Join us for this unique Teleclass with 

Life Transformation Specialist 

Tina C. Hines

Ask yourself these questions: Has the woman who used to be more active been lost? Has your energy level taken a nose dive? Are you searching for your passion and have no idea where it can be found? If you have answered yes to any of the questions, then this is the teleclass for YOU. 


In this comprehensive, four-part teleclass, we'll explore: 


  • Week 1 - Break free from where you are to where you want to be.
  • Week 2 - Enhance the areas of your life you feel are lacking.
  • Week 3 - Transform your life from what it is to what you want it to be
  • Week 4 - Rediscover the woman you want to be.

Teleclass Dates/Times:     

Tuesday, November 06, 2012 - 8:00p-9:00p EST

Tuesday, November 13, 2012 - 8:00p-9:00p EST

Tuesday, November 20, 2012 - 8:00p-9:00p EST

Tuesday, November 27, 2012 - 8:00p-9:00p EST



Kelley Jackson
K Jackson

The following are excerpts from the diary of Kelley Jackson.


June 2011

Dear Diary, 

Well, after years of trying to lose weight and not succeeding, I decided to do something. After some research, I have decided on a procedure called a Sleeve Gastrectomy. It's the surgical removal of the large portion of the stomach that follows the major curve.

I have to admit that I'm kind of nervous and anxious about it, but this is something I have to do. I weigh more than 350 pounds and I am not happy. 


June 2012

Dear Diary,

I did it! I had the surgery. I endured a series of doctor's appointments and consultations; I even lost twenty pounds prior to the procedure. I didn't experience much pain, but there was a lot of gas and bloating. Was it worth it? Yes!  

The hardest part was adjusting to the new way of eating -- only 4oz. per meal, up to 800-1000 calories per day. There was to be no drinking and eating at the same time and absolutely no soda or carbonated drinks. There were other guidelines, but these took some time to get used to.

It's been a year since the procedure, and I've lost 90 pounds. I went from a size 28 to a size 18.  Guess who is enjoying shopping for new clothes and looking in the mirror?  People say that they have noticed a difference in my attitude; I am told I laugh and smile a lot more. I suppose if you were carrying all that weight around, you would be in a funky mood too.  

I am energized and I work out now, yup, me. I do an hour on the treadmill before work, and water exercise with weights in the evening.  How's that for a former couch potato?  

I still have a ways to go, but now I'm a new person with a new attitude and the body to match.


Kelley Jackson has two sons and three grandchildren. She lives in Las Vegas, Nevada with her boyfriend Gary and her dog, Snowflake.

BECOMING VEGAN Harmony Rodgers

Harmony Noel Rodgers


During my vegan journey, God has opened my eyes to the hidden consequences of eating foods like chicken, fish, and milk; foods that I have eaten my entire life. I learned that America's deadly challenges with cancer, heart disease, and obesity are directly related to the consumption of meat, dairy products, and processed foods and drinks. So, over a period of three to five years, I began making small changes in my diet that led me to where I am Today -- a vegan. Being a vegan means that I do not eat chicken or other meat, fish, eggs, milk or any dairy, or animal products.

This does not mean that I miss out on eating great food. I can make or buy anything I like, from creamy garlic mashed potatoes with chives to chocolate banana cream pie. These days, there are tons of great quick and easy vegan options available, and the selection is actively growing. 

A vegan diet not only helps to keep my body and hair healthy, and my skin in great shape, it also gives me more energy, and has improved my health immensely. It has also given me an overall improved feeling of well-being. Instead of the fatigue and daily aches and pains I once felt, I now feel stronger, more energized, and more youthful. 

So whether you are tired of fatigue and illness, or you simply want to feel better, look better, and have more energy, I would recommend you start by incorporating more fresh fruits and raw vegetables into your daily diet. It may seem like a few small changes to make, but small changes can make an incredible impact on your current and future health, happiness, and well-being.

Harmony loves meeting new people and helping them in any way she can. She is an avid traveler and can often be found volunteering her services. Her motto, "Life is short; Love, Give, and Live, and may all Glory be to God."


Later Sister Friends! 


We appreciate you joining us for this issue, and hope that you are motivated to continue on your health and fitness journey. Whether you have a desire to eat healthier, lose weight, or have survived serious health issues, your Sister Friends are here to support you. They have shared their experiences, stories of personal triumph, and tips for a healthy lifestyles in this issue to encourage you to take the steps necessary to live a happier, healthier, more harmonious life.


 ~Be Inspired & Inspire Someone~

Ready for our next issue?

Our November issue will be themed: "Anger, Stress, & Time Management." We want to know how YOU are dealing with anger and stress. What tips can you provide for effective time management? Submissions are due on or before MONDAY OCTOBER 22, 2012. The subject Line Should read: "Anger, Stress, & Time Management."