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Welcome to the Plates & PRs Podcast. We’re here to provide you with expert insights and actionable tips to boost your functional fitness and cultivate a healthy relationship with food for peak performance and overall wellness. Get ready to lift, learn, and exceed your limits. Hosted by Kat Benson, RDN, CSSD, LD, CPT, NBW-HWC, and Army NCO Christina Spencer, CCFT, PN2.
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Naturally Brown Woman - Empower Women of Color

Naturally Brown Woman featuring Tammy Williams

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The mission of Naturally Brown Woman is to empower women of color to be self-sufficient is all wellness sufficiency. Through the sharing of resources, ideas and concepts, NBW is an educational collective that provides resources to help women of color live healthier and more prosperous lifestyles. Whether the method is “do it yourself”, with your favorite professional or a combination of the two, Naturally Brown Woman is the best guide to growing you. Visit us at www. NaturallyBrownWoman.com
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Have you ever faced the daunting task of turning a family recipe into a full-blown business endeavor? Rhonda Faye, the culinary genius behind the mouthwatering Fay Fay's Chili, joins us to recount her scrumptious saga from timid beginnings to chili connoisseur. Her tale is a feast for the ears, as she describes the evolution of her comfort food cla…
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When the stability of corporate America couldn't contain the entrepreneurial fire burning within Shakira Springs, she took a leap of faith that led her to the forefront of the organic skincare revolution. I'm Tammy Williams, and on Naturally Brown Woman, we journey with Shakira as she recounts her odyssey from a financial analyst to the creator of …
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Elena's journey from the shadows of anxiety and depression into the light of self-expression through art is nothing short of inspiring. Discover the transformative effect of art on mental health as we chat with Shandella from Amario's Art Academy, and explore how this unique institution provides a haven for young minds to flourish. The academy's co…
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Unlock the secret to choosing the freshest and highest quality fruits and vegetables with our special guest, Raffaella Blanco from Atlanta Harvest. This episode delves into the fascinating world of produce selection, starting with the rising trend of consuming fruits in their original, seeded forms. Raffaella breaks down the implications of seedles…
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Have you ever tasted a dish so transcendent that it carries the soul of a city in every bite? Nashville's own Stacey Hawkins has achieved just that with her award-winning hot chicken recipe, a masterpiece cultivated from her mother's kitchen wisdom. Our latest episode of Naturally Brown Woman is graced with the warmth and entrepreneurial spirit of …
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In this episode of the Plates & PRs Podcast, we dive into the fundamentals of nutrition that are essential for achieving peak performance in functional fitness. Join us as we explore the crucial role of macronutrients, the importance of hydration, and the timing of meals around your workouts. Tune in and take the first step towards those PRs! Nutri…
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Have you ever wondered how a family can weave their rich cultural heritage into the dynamic world of tween content creation? Kosi, Yaa, and their mother join me, Tammy Williams, on Naturally Brown Woman to share the story behind their engaging YouTube channel, "The Tweenagers." This episode peels back the curtain on the collaborative process betwee…
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When Tiara Alexander, a PhD student and entrepreneur from the vibrant heart of New Orleans, walks into a room, you can bet it's not just her academic prowess that turns heads—it's the mouthwatering aroma of her culinary creations that follows her. On today's show, we sit down with the founder of Sweet Legacy, a woman whose life is as rich and varie…
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Discover the secrets of creating a thriving family business from those who have mastered it. Join us as we sit down with Telly Anthony, Vice President and Director of Operations for This Is It Southern Kitchen and Barbecue, and Omar Finley, co-owner of The Listening Tree bookstore. Telly takes us on a journey through his family's restaurant legacy,…
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When Tracy Brown, CEO of the American Diabetes Association, opens up about her empowering battle with type 2 diabetes, it's impossible not to feel a surge of hope. Her candid recount of being diagnosed during pregnancy and the triumph of reducing her medications through sheer perseverance is nothing short of inspiring. Our conversation on Naturally…
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Meet your hosts, Kat and Christina. We share our journeys, the impact of functional fitness on our lives, and the reasons behind our name change to Plates & PRs Nutrition Coaching. Discover why we started this podcast, what to expect in future episodes, and our approach to training, nutrition, and wellness. Follow us on Instagram @PlatesandPRs for …
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When financial shackles are broken, the chains of dependence shatter. Join me, Tammy Williams, as we unravel the captivating journey of Dr. Adrienne Johnson and the phenomenal women of West Africa, who've turned their lives around through the Woye Bra program. On Naturally Brown Woman, we're not just talking about change; we're witnessing it in the…
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Meet the dynamo teen, Bailey Knighton, whose entrepreneurial spirit is as vibrant as the manicures from Bailey’s Nailbox. This episode peels back the layers on how Bailey transformed a simple nail stand into a flourishing online business, all before her high school graduation. With her mother by her side, this teen not only co-wrote "The Science Be…
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Have you ever wondered how a faith-based streaming service thrives in the competitive world of digital entertainment? Angela Cannon, the visionary VP and channel manager of Up Faith and Family, pulls back the curtain on her trailblazing journey through the industry. Opening our eyes to the resilience required to overcome both personal and professio…
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When Afi first stepped into the limelight, little did she know that her vibrant energy and flair for fashion would ignite a movement. Our conversation with this YouTube sensation is more than a peek behind the curtain; it's a celebration of metamorphosis, from a reserved young girl to a beacon of inspiration for women worldwide. As we traverse Afi'…
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Discover the untold struggles and triumphs over hair loss that affect African-American and brown-skinned women, as we engage in a heartfelt exploration with Dr. Samaya Talaferro, Kimberly Knox, and Kendra Farmer. Our guests bring a combination of medical, psychological, and cosmetological expertise to the table, unraveling the complex narratives be…
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Are the challenges of maintaining a fitness regimen during the pandemic getting you down? Worry no more! Dive into our heart-to-heart with exercise dynamo and spa entrepreneur Alexandra Davis, as we unravel the secrets to staying fit and fabulous, even as COVID-19 continues to reshape our lives. Together, we dissect the art of slotting regular work…
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When Lakeisha Flemings penned the lines of "There Is No Heartbeat," she invited us into the raw depths of her soul, navigating a journey of miscarriage that so many women of color quietly endure. This episode brings her story to your ears alongside the expert insights of Dr. Christy Christopher Holloway, guiding us through the fog of reproductive l…
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Racism and Forgiveness with Dr. Nancy Long. How do you forgive when the hurt is deep OR should you? Plus, why forgiveness and trust are not the same thing and can you really forgive and forget? Dr. Nancy Long discusses this and more. Naturally Brown Woman's mission is to empower women of color to be self-sufficient in all wellness sufficiency. Thro…
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Racial Traumatic Stress Is your response to racism a stress response or a disorder? Discover the difference. Plus, tips on talking to a child about racism. Join Tammy Williams for the much needed conversations with Dr. Sarah Vinson. Naturally Brown Woman's mission is to empower women of color to be self-sufficient in all wellness sufficiency. Throu…
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BLACK, BEAUTIFUL & BULLIED - Childhood Trauma How can the pain of the past turn into a passion for the present? Moving forward with Eunice Cofie-Obeng Naturally Brown Woman's mission is to empower women of color to be self-sufficient in all wellness sufficiency. Through the sharing of resources, ideas, and concepts. NBW is an educational collective…
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Amplifying The Latino Voice How hard is COVID hitting the Latino community? Plus, it's impact on ELL students, and how you can help. Tammy Williams talks about this and more with Genesis Castro. Naturally Brown Woman's mission is to empower women of color to be self-sufficient in all wellness sufficiency. Through the sharing of resources, ideas, an…
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