I love herbal tea for all the benefit it provides to the body, such as antioxidants and vitamins, relieve stress, reduced inflammation, and great for skin, improves digestion and boost the immune system. These are my favorite tea Fennel tea, Dandelion / Roasted Dandelion, Green Tea and Cerasee Tea, but I still like a nice cup of coffee.
- Helps reduce inflammation
- Helps lower blood pressure
- Help relieves colic from babies
- Help digestion
- Help balances hormones levels
- Help weight loss
- Reduce bloating
- Natural diuretic
- Reduce craving
Dandelion / Roasted Dandelion
- Reduce bloating
- Liver and kidney cleanse
- Have high antioxidants
- Help your blood sugar
- Help reduce inflammation
- Boost immune support
- Natural diuretic
- Lower cholesterol
- Help acne
- Help you to burn fat
- Good for your heart
- Immune system boost
- Calm the stomach
- Reduce inflammation
- Good for skin
Cerasee tea – Jamaican tea (taste bitter tea)
- Blood purifier
- Help remove toxins from the blood
- Help circulation problems
- High in antioxidants , vitamins and nutrients
Celestial Seasoning Sleepytime detox (help me to sleep)
- Help me to relax and to sleep
- Natural cleansing
- Sleep tea contains Aloe, Green Rooibos and Dandelion Root
- Improve sleep
- Relieve stress
- Aid in digestion
- Alleviates cold symptoms
- Treat inflammation
2-3 cups of cold water
Raw honey – optional to sweet tea
Wash the ginger, you can peel or not peeled but cut it into small pieces. Add the ginger into the saucepan with 2 to 3 cups of cold water. Bring the ginger water to boil on medium heat; After that, turn down the heat and simmer for 20-40 minutes. When the tea is done, remove the ginger. The taste will be strong, so you can add honey.
- Natural anti- inflammatory
- Helps with nausea and stomach aches
- Aide in digestion
- Help relieve sore throat
- Help reduce cold, congestion and sinus problems.
“I believe everyone in the world is born with genius-level talent. Apply yourself to whatever you’re genius at and you can do anything in the world”
The future belongs to those who prepare for it today”. To help you guys prepare to go to grocery store I created Keisha’s grocery list because let’s be honest, who like to go food shopping it can take hours from finding the right products and reading the food label. Keisha’s Grocery list makes it convenient because it includes fruits, vegetables, meats, grains, bean/ nuts and my favorite pantry essentials to create a balance meal. Plus, my grocery list can help you meal prep for the week because it’s better to have a plan than nothing. In life we cannot expect success; we have to prepare for it.
- 1 packaged of carrot shred or use one carrot to peel and shred
- 1 Cucumber peel and slice
- Organic Spinach
- 1 can of Corn ( I used less sodium and natural sea salt)
- 1 Red pepper
- handful of Dried Cranberries ( reduced sugar)
- Kale fresh
- 1 Beets fresh , wash / peel / shredded ( you buy the shred beet already)
Get a bowl; add the kale, corn, red pepper, spinach, cucumber, carrots, cranberries and beets. There is no special order to add the ingredients in the bowl. You can add any other veggies you like in the bowl. Use a big spoon and mix the salad up. I like the salad because it’s quick and simple to make. I love eating salad because I use that as my way to load up on my veggie intake for the day. Breakfast is an easy way to get in veggies in your diet by making an omelet. The Omelet is full of protein, fiber and water intake to keep you full for the day.
“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained”.
Do you stretch before a workout?
Stretching is very important before a workout because it helps to warm up the body and improve circulation. Stretching prepare the body for the workout ahead. Stretching before a workout prevents he or she from injuries and muscle sores. It helps flexibility and range of motion. If you decide not to stretch before a workout you are increasing your risk for injuries and your calf will be aching and cramp up more.
What about after a workout, do you stretch?
After the workout stretching is my favorite stretching because I get to stretch out the muscle me kind of workout to reduce muscle sores and prevent muscle strain. After workout stretching helps lower my heart, help me focus on my breathing, help me center myself. Also, stretching help me recover back to normal so, I can workout again. As you get older, it’s important to stretch in the morning when we get up reduces sores and prevent stiffness of our joints to increase mobility because we do a lot of walking and our bodies’ experiences a lot of wear and tear as we age. Please remember to stretch before and after a workout.
“Success is due to our stretching to the challenges of life. Failure comes when we shrink from them”. On Monday, I was dressed in multiple layers because it’s very cold outside. I went to my neighborhood Laundromat to wash my clothes and while my clothes was being washed I decided to do some random stretching. I made up some workout exercise because I was bored. My stretch and Laundromat workout were so good that I ripped my old jeans. He or she don’t need a special place to workout, just your body and whatever equipment is available at the time; don’t be afraid to move your body.
We are all different people, which means when we do the same exercises as other people, we get different results. Find an exercise that works for you.
When you go on Instagram and look at a person’s photo, that person’s results depend on many things, for instance: his or her calorie intake, body type, motivation, genetics, workout types, and what they are willing to give up. Also, they could have gotten surgery or have been taking weight loss supplements. Stop comparing yourself to other people because you have no idea what their journey is all about.
Find the right diet for you.
My advice is to do your research on the diet you want to do because I have seen people start diets from intermittent fasting to the keto diet but they go too extreme with their chosen diet. Or they do not know anything about the diet but just follow friends or somebody who is doing it. Please research the diet, find out how to apply it to your life and whether or not the diet is safe because you do not want a diet that will cost your life. Find a diet that can adapt with your lifestyle so that you are successful at it. For example, if a person does a very strict diet, which is different from their norm, the success rate will be less and the person will gain back their weight.
We shouldn’t be on the sideline, just hoping and wishing, we should get in the game. Please go find out what diet works for you. You cannot say you have tried everything to lose weight or to be healthy if you are still in the same condition or situation. Just remember if one diet or exercise does not work, there are still many others to try.
So, try new diets or exercises but give your body time to adjust. Give it at least 2-3 months and you can measure your results to see the pros and cons to your exercise workout or diet change.
Here are my tips
- Know why you want to lose weight.
- Schedule your exercise.
- If you mess up your diet one day, just continue, don’t give up
- Don‘t focus on your feelings because if we act on our feelings, most of the time nothing will get done.
- Form good habits – whether it is eating salad with every meal, drinking more water, or exercising 30 minutes a day.
- Motivation is a choice because you are not going to be motivated everyday to workout but you have to make the decision to do so.
- Eat more whole foods.
- Do not focus on the scale, find other tools to measure your progress, such as taking before and after pictures, using measuring tape to measure areas of your body, or using tight clothes that you are unable to fit as you track your progress.
- Find what works for you.
- Please remember slow and steady win the race
I leave you guys with a quote from my new favorite book ‘What I Know For Sure’ by Oprah Winfrey
“Wherever you are in your journey, I hope you, too, will keep encountering challenges. It is a blessing to be able to survive them, to be able to keep putting one foot in front of the other, to be in a position to make the climb up life’s mountain, knowing that the summit still lies ahead. And every experience is a valuable teacher.
Happy New Year and God bless you !!!
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time”. This year, let’s focus on changing habits than making big resolutions goals. When we think of goals we always think we need hours to complete, but instead we just need 15 minutes to 1 hour or any much time we can dedicate to each day. This year, let’s focus on making small changes that can add to a big difference in the long run. My number one goal for me this year is not to give up on myself.
The main benefits of celery are as follows: celery is rich in vitamin K, Folate, Vitamin A, Potassium, Vitamin C and fiber.
- Curbs cravings
- Lowers cholesterol
- Controls blood pressure
- Helps You to Relax
- Cleanses blood
- Natural diuretic and natural detox
- Reduces inflammation
- Balances ph
- Improves kidney / bowel function
- Boosts weight loss
- Helps with sleeping
- Great for the skin
I decided to do a 30 day challenge of juicing celery, at first it was weird just drinking celery. A couple years ago I could not see myself eating or drinking celery. It just did not look good to me but now I love this veggie. I sauté it, juice it or eat it raw with some good hummus. Celery is the most underestimated vegetable because it looks so unattractive but it’s full of vitamins and nutrients. From drinking celery, I have experienced less bloating and I feel lighter. Also, I feel more relaxed and get better sleep. During this month, I suffered from bad acne. While drinking celery, I could feel the acne going away. I love to drink my celery juice in the morning or at night while at work on empty stomach. With the use of celery juice, I reduce my melatonin intake and I remember waking up one morning to say I had the best sleep.
- 2-3 stalks of organic Celery
- Strainer or cheese cloth
- Juicer or Blender
- ½ cup to 1 cup of cold water
Cut off the bottom of the celery and discard it, cut celery in pieces, put it bowl of cold water, and let it soak for 10mins or less to remove any impurities. Wash the celery again. Add to juicer or blender. I used my Nutri- ninja blender. Blend the celery till its smooth and you get juice like consistency. After the celery is juiced, with a bowel, put a strainer or cheese cloth over it. Pour the celery juice and use a spoon to press down in the strainer to get more of celery juice. It is best to drink celery juice as soon as prepared to get most of its benefits and also drink it on empty stomach. I normally drink it as soon as I prepare it or the next day. It tastes the same.
“The only limit to the height of your achievements is the reach of your dreams and your willingness to work hard for them.”
The truth is I have not been consistent with my workouts and healthy eating for months. I have been stress eating lately, which has led to eating more and working out less. Yes, I have gained some weight, not as much as before I started my weight loss journey but enough to make feel uncomfortable. I am not proud of it, but I am not denying it either. When I gain weight, its goes to my breasts, thighs and stomach. It also settles on my butt and face. I am not perfect, I am a human being, life happens.
With my stress eating, working the night shift and hormones, my face has been breaking out more. My weakness is that I am a big bread lover, rice lover, chocolate lover and candy lover. It’s been a fact that working the night shift can make losing weight a struggle. Working nights created an imbalance in my cortisol level and hormones. The cravings are high and I am often sleep deprived. The shift I work will not be my excuse. I do believe that weight loss is possible working the night shift. I believe the first step in helping yourself is admitting the truth and facing the problem at hand. It’s never too late to start over.
I was feeling sad and terrible about my weight gain but then I told myself this is my journey and there will times that my diet is great and times it’s not. I just have to get back on the horse and ride it. I did it before and I will do it again and better. My journey continues and I am back putting the work in.
“Stop hating yourself for falling off track or not being where you thought you’d be. Life doesn’t stop because you decide to be mean to yourself. Move Forward. Begin again.
I miss you guys now back to new goals.
I am sharing my cure for seasonal allergies and lack of sleep with the use of essential oil therapy. A couple years ago, I found out from an ENT doctor that I have allergies. My allergies were not seasonal but year round. The allergy symptoms I suffered from were congestion, fatigue, itchy skin, sneezing and coughing. Basically feeling like crap all the time. The worst part is that I would be tired before I started working my 12 hour shift. I felt I did not have the strength to take care of patients, and at the end of night I would feel exhausted. My allergies were so bad that I called out sick multiple times. The allergies caused me to lose my voice two times. I often had fever and multiple respiratory infections because of my allergies. I got tested by ENT, and was told that I was allergic to some trees, mold and dust mites. I got the allergy shot as ENT recommended. I did not get relief from symptoms immediately so I used essential oils. My favorite essential oils are peppermint and lavender. I love the peppermint oil because it treats seasonal allergy symptoms by reducing congestion. Also, peppermint oil provides great relief for colds and sinuses.
According to Dr AXE.com, peppermint oil is one of the best reliefs for seasonal allergy symptoms because it relaxes muscles in your nasal passages and helps to clear out the muck and pollen from your respiratory tract during allergy season. It’s considered one of the best essential oils for allergies because it’s an expectorant and anti-inflammatory. Another great benefit of peppermint oil is that it increases energy and increases alertness. When I used the peppermint oil, I would drop a few drops on my finger tip and smell it. Right away I would feel my congestion leaving and I would be able to breathe. Peppermint smells very minty. I always have small bottle of my peppermint oil in bag or uniform pants pocket. My mom loves peppermint oil. She uses it to relieve her headaches. She would rub her temples, forehead back and neck or just breathing in. Peppermint oil reduces most of my seasonal allergies and it’s natural.
Lavender oil is my go to essential oil therapy for helping to calm down after a 12 hour shift. It also helps to put me to sleep. Lavender’s oil is an antibacterial essential oil. A few lavender oil benefits include: reducing anxiety, stress, and relieves pain. I rub some of the lavender oil on the bottom of my feet and put some in my palms and breathe in deeply. Also, I rub it on my temples and on my body. Also, you can add it to your bath.
I hope that peppermint and lavender essential oil provide with you some relief. Both essential oils can be strong so you can dilute the oil with carrier oil. I use jojoba oil.