I am tired!!
I am tired from fighting coronavirus as a frontline nurse. I’m tired of the racial injustice in this world that we live in. I’m tired of the racial injustice in health care. Black women are 4 times more likely to die from pregnancy related complications than white women.
I’m tired of the racial injustice in healthcare working as a black nurse; I’ve experienced my share of racial injustice inside and outside healthcare. I’m tired of the racial injustice in the medical field and people look at me and think I am dumb because I am black. Yes, I’m black, I am smart, and I am excellent at my job. As a nurse I do not see race, sex or gender or VIP status. I treat everyone as equals with the respect they deserve. I am tired of having to prove myself over and over again with my skills that I’m a strong nurse. While non-blacks nurses lack the skills and knowledge to work there, no one bothers them. When I am saving your life do you see the color of my skin?
I am tired of racial injustice my black brother has faced by cops when he goes outside or hangs out with friends.
I’m tired of my people dying over and over for the thing called FREEDOM.
I’m tired of seeing cops killing black people and walk away without CONSEQUENCE.
I’m tired of seeing cops abusing their power.
I am tired of this double standard placed on black people.
I am tired of doctors not listening to black people.
I am tired of the system failing black people.
I am tired of living in a broken system.
I’m tired of the racial injustice in the healthcare system and I’m tired of the racial injustice in the world.
I am tired that Martin Luther King’s dream has not come true yet. Yes, I am tired today, but my faith is in God because he lays down my burden and he gives me rest.
I’m tired that when you see me you only see black.
How can you help?
Support/ donate to Black Lives Matter : https://blacklivesmatter.com/
Sign a petition calling for justice for Breonna Taylor , Ahmed Arbery, George Floyd and many other black people killed in the past. https://www.change.org/
Keep listening and learning
Speak out against the injustice
I don’t own the rights to this video . Systemic Racism Explained!!
View this post on Instagram
I had a manager tell me once that one of my notable skills was the ability to break down complex concepts into content that is easily digested by people at different levels of understanding. I’ve incorporated that feedback into my personal and professional communication habits. I came across this old video today that presents information on SYSTEMIC RACISM in the same way. It’s clear and concise. It’s 4.5 minutes long. If you’ve never seen it before please take a moment to watch. #sytemicracism #acttv #acttvnetwork #systemicracismexplained #racisminamerica #timeofrachange
Watch this great video shared Viola Davis instagram. I don’t own the rights to this video by Hasan Minhaj comedian feature on netflix.
MY LIFE MATTERS
A scale is a device to measure weight . The scale does not measure hard work, commitment, discipline, cheat days or how strong you are getting. The number on the scale does not define the person you are, so stop chasing the number.We are allowing the number to define us and how we feel about ourselves. Please don’t let the scale control you.
My advice is when he or she starts a weight-loss journey, step on the scale because you need to know the number. After the first weight in, do it weekly or monthly; just not every day. Don’t depend on only the scale as measuring tools. You can take before and after pictures weekly or monthly. There are times in my weight journey I was doing everything right, but I was not seeing the results on the scale which was driving me crazy till I compared my pictures and I saw it differently. In the after picture I have gained some muscle. I was leaner but the number on the scale was higher. You know muscle weighs more than fat. Also,try to use your favorite pants or favorite outfit to help you track your weight loss. It’s very important to focus on how you feel about your health. Also, using a measuring tape to track your weight loss and put it on a paper and track it every month. You will be surprised at your weight loss and inch loss.
For a precise method for weighing yourself, please check out the InBody 720 scale, it’s a special scale that measures body composition and it’s more accurate than regular scale. With the Inbody 720 scale it’s able to measure body composition which includes intracellular water, extracellular water, dry lean mass and body fat mass. With the InBody 720 scale I see more than one number because this scale shows me a big picture of my body. I am not focusing on the number on the scale, but lowering my body fat percentage. I got my results at my doctor , he has inbody720 scale. Go to inbody.com , when you reach Inbody website, click on the contact us and on the nearest testing center and then fill out some questions and in a couple of days you find an available location for testing.
This is not my result from Inbody but a sample.
“Strength grows in the moments when you think you can’t go on but you keep going anyway”. I have realized that working nights have made my weight go up and down like a roller coaster. I have not given up because my focus is not the number on the scale, but being healthy inside and outside. During the coronavirus pandemic I was active because that was one thing I can control which created a balance for me in the chaos. My diet is not perfect. Some days, I love to eat chocolate and other days I limit my sugar and eat my salad. I normally eat a balanced diet and workout regularly.
- Blue mountain Jamaican Curry powder 1 Tbsp.
- Half piece of onion
- Sprinkle salt to taste
- Chicken cut in small pieces
- Sprinkle Accent seasoning
- Sprinkle Complete seasoning Sazon
- Garlic -1 crushed
- Fresh dry tithes – as much as desired
- Half scallion cut in pieces
- 1 scotch bonnet pepper for spicy taste (optional)
- Fresh Ginger – small piece (optional)
- 1/2 cup of oil or 1 cup of oil (depends on the amount of chicken)
- 1 carrot – cut in pieces (optional)
- 1 potato or sweet potato (optional)
- Hot water
- 1- can of Goya low sodium chickpeas
After cleaning, cut the chicken up in small pieces.
- Place the chicken in a bowl with distilled vinegar and cold water. Let soak for 1-2 minutes.
- Rinse the chicken with cold water.
- Add the chicken, curry, garlic, onion, scallions, dry tithes and ginger to the bowl. Sprinkle the Complete seasoning Sazon, Accent seasoning and salt. Add a small amount of cold water to the chicken to make sure the chicken is mixed well with the curry.
- In a sauté pot, put ½ cup of oil, heat the pot until hot. Add the chicken by itself to the pot.
- Cook the chicken until brown on both sides because you want the curry to cook.
- Remove the chicken, drain the oil from the pot. You can wipe out the pot or use another pot.
- Add the chicken with the curry mix to the pot, add some hot water to chicken, just enough hot water to cover the chicken and help it cook.
- Add carrots, potato to the pot and 1 scotch bonnet pepper.
- Add chickpea
- Cover the pot and reduce the heat to cook for about 25 minutes or until the chicken makes gravy.
- You can tell the chicken is done by tasting it.
- If desired, serve with rice and veggies.
1 butternut squash
Drizzle of olive oil or spray olive oil
Dash seasoning (use any seasoning you like) or salt and black pepper to keep it simple.
- Wash and dry the butter squash .Use a sharp knife to cut the butter squash in half. Use a spoon to remove the inside of the squash and put it in a baking pan. Drizzle the olive oil or spray olive oil on the top on the squash and sprinkle desired seasoning (dash seasoning or black pepper and salt).
- Bake at 400 for 15- 20 minutes or until the squash is brown and soft in the inside. You can check if the squash is done by sticking a fork in the squash and the fork comes out smooth.
- Remove squash from the oven, let cool off 5- 10 minutes, and then use a fork or your hands to pull the strands of squash away from the peel.
- Serve the squash with chickpea and Curry Chicken
How to cook chickpeas from scratch
- 1-cup uncooked Goya chickpeas / Garbanzo beans
- Salt sprinkled
- One clove of garlic
- 10 cups cold water ( or make sure half of the pot is full of water )
-Tips for cooking the perfect chickpeas are to soak it in water overnight in a bowl or soak it in water for 3-4 hours before cooking it.
- Put a pot on medium heat with water and salt on the stove. When the water is boiling adds the chickpea and covers the pot and reduces the heat.
- When the water in the pot is reduced, add more cold water to cover the chickpeas so they can cook and repeat until the peas are cooked.
- Also, don’t forget to frequently stir the peas and cook the chickpea for 2 hours.
- You will know the chickpeas are cooked when you are able to squeeze it with your fingers and it is soft.
- Drain the water and pour it in a bowl, when the chickpeas cool off, put in the refrigerator. Chickpeas are great for breakfast, add to salad and add to dinner.
“Life is a circle of happiness, sadness, hard times, and good times. If you are going through hard times, have faith that good times are on the way”. The battles belong to the Lord. During quarantine, chickpeas have become important ingredients to have in your house. Chickpeas/ Garbanzo beans have high levels of iron, zinc, folate, phosphorus, and B vitamins. Plus chickpeas are a good source of fiber and protein. Curry Chicken, Chickpea and Butternut Squash with a kale salad. Enjoy!!
How I reduced my sick days and stayed healthy by boosting my immune system.
In the past years, I normally get sick two to three times or more in a year because of my allergies. I get sick from cold, flu and upper respiratory infections. I was getting tired of being sick. I have learned to focus on what I put in my body. Last month, I saw my allergist doctor for a follow up, he asked me what I was doing because I have not been sick in a while.
The foods that has help boost my immune system
- Tomatoes are high in vitamin c and antioxidant.
- Garlic helps boost the immune system.
- Bell peppers are high in vitamin c and rich in antioxidant and anti-inflammatory.
- Blueberries are full of antioxidants to help your body fight off infection
- Teas are great for the body to warm up the body and thin mucus and help with hydration.
- Green vegetables such as kale or spinach is an excellent superfood packed with vitamins and nutrients to help the body prevent or fight infection.
- Onions are full of antioxidants and Anti-inflammatory.
- Thyme herbs help boost the immune system and are packed with antiviral properties. My mom likes thyme herb to add any dish.
- Drinking water is a good way to boost the immune system because water removes toxins from the body.
- Eating a balanced diet and eating less processed foods.
Vitamins that has help boost my immune system
- Vitamin D3 – For bone and immune system.
- VitaFusion Women’s supercharged multivitamin for energy metabolism, bone and immune support.
- VitaFusion Omega-3 helps support heart health and your body.
- Elderberry –Packed in antioxidants and help boost the immune system.
- Vitamin C 1000 mg – help support the immune system.
- Keep your bedroom, bathroom and kitchen clean because most of the time in these places without proper clean germs can spread to other areas.
- Exercise- learns to move more, any kind of exercise is a benefit to your life.
- Sleep boosted the immune system and helps you recover from being sick more quickly.
- Wash your hands to prevent germs from spreading.
- Dress according to the weather
- Using essential oils regularly such as lavender, eucalyptus and peppermint.
- No matter how bad things are right now
- No matter how stuck you feel
- No matter how many days you’ve spent crying
- No matter how many days you’ve spent wishing things were different
- No matter how hopeless and depressed you feel
- I promise you won’t feel this way forever
- Keep going
- Yellow and red pepper- ½ cup
- Onion – couple of slices
- Garlic – 1 crushed
- Chickpea -½ cup
- Spinach- 1 cup
- Leftover cooked chicken or meat of choice
- Dash seasoning – Sprinkle
- Spaghetti squash -use as much you desired See spaghetti squash blog
- Olive oil – drizzle
- First drizzle some olive oil in a frying pan, saute mixed red, yellow bell pepper, onion, garlic , chickpea and sprinkle dash seasoning. Cook this until it is brown or chickpea is brown. After that add the spinach and squash . Sprinkle more dash seasoning, mix it up and cook for 1 minute.
- Serving the chickpea with leftover chicken or the meat of choice. Eat and enjoy.
“Everybody cannot go where God is taking you. Thank God for all the people who left you. They had to go. They couldn’t handle your elevation”. Kiss 2019 goodbye and step in your greatness.
Sleep is very important for our wellbeing but a lot of people are struggling to get enough sleep. Every year, new research comes out saying that lack of sleeping is leading people to chronic health care problems such as hypertension, heart disease, diabetes, weight gain and getting sick easily because of weaker immune system.
I have been working the night shift (7p-7a) for more than five years. In the beginning of my nursing career and for years I struggled with sleeping. When I worked nights I sleep an average of 6-7 hours. When I am at home, I get 7-9 hours of sleep at night. The tips below as help my sleeping routine tremendous.
My sleeping tips:
- Get blackout curtains because it prevents the light from coming inside your bedroom.
- Wear an eye mask for sleeping to bed.
- Keep your bedroom dark, less light is better when it’s time to sleep.
- Limit caffeine use during the day.
- Limit naps during the day.
- Turn off your mind by focusing on your breathing or meditation.
- Exercise regularly (I always sleep better when I exercise regularly).
- Make sure your sleeping environment is comfortable.
- Go to bed at the same time each night – (set a bedtime routine).
- Watch a comedy show (when you are laughing you are more relaxed and easy to fall asleep) laughing is the best medicine because your body release endorphins. I love watching I LOVE Lucy or The Jefferson’s or The Golden Girls.
- Use Lavender essential oils ( see herbal tea blog)
- Favorite new essential oil is Clary Sage because it promotes feelings of relaxation and calming. It reduced stress and anxiety
- When it’s to relax or sleep, I drop some of Lavender and Clary Sage essential oil on a cotton pad or cotton ball I sniff it and take some take breath in and out. I really feel relaxed after a couple of minutes.
- Take melatonin pill at night to help you to sleep.
- Drinking ½ cup of cherry tart juice ( Cheribundi natural tart cherry juice) because it contains naturally melatonin to help you sleep more. Cherry tart juice is full of other benefits such as boosting immunity and reduces soreness.
- These are my favorite body wash from Bath and Body Works: Stress relief (Sandalwood and Eucalyptus), Sleep (Lavender & Cedarwood) and Sleep (Black Chamomile). I use one with favorite soap when I take a shower and it helps me feel calmer. Also, I like to use relax (lavender & Cedarwood) with natural essentials scented candle.
- Drink sleepy time tea or chamomile tea to help me sleep ( See Herbal Tea blog)
- I have learned to combine two different types of sleepy time tea to help me sleep better. Also, I have learned that when I drink same sleepy time tea for longer time my body get used to the tea so I don’t get the same results.
- Also, I drink celery juice in the morning or evening, I have noticed I slept longer, deeper and I did not wake up every two or three hours. I woke feeling rested and hydrated. (See celery juice blog on how to prepare it).
My sleep tips video #1
My Favorite products that has help me to sleep video #2
Bath/ shower products that help me to sleep video #3
“Every next level of your life will demand a different you!” I hope my sleeping tips have helped you achieve better sleep because sleep is essential to our well-being.