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Mental Health Awareness is an Everyday Thing: 14 Tips to Boost Your Mental Health

April 28, 2020

Mental health awareness should be an everyday subject because it is important as much as our physical health. It really takes courage for someone to say that “I am not Ok”; and I want to tell you that it is Ok not to be Ok. For Mental Health Awareness Month, I have put together 14 tips to help you boost your mental health this month.

1. Focus on relaxing today. It’s okay not to be Ok.

2. Work your strengths to build self-confidence.

3. Create a sacred space for yourself.

4. Practice mindfulness today. Be present at the moment, feel the air that you are breathing, the water falling down your body in the shower, forget about the past or future. You are breathing, you are doing the best you can

5. Practice gratitude with a journal. What are the things you are grateful for? Even on a bad day, there is always something to be grateful for. Write it down each day.

7. Read something that will help your mental health or watch a movie that will make you smile. A favorite book, an informative blog post, or a live comedy show

8. Choose a daily affirmation and repeat it to yourself throughout the day. Practice positive self-talk. This is by far my best one and it works wonder for me

9. Check out some apps that might help you focus more, calm you down and focus on your mental wellbeing. (Pacifica, calm, The Safe Place)

10. What are your top three intentions for each day and how can you meet them?

11. Set up a getaway/date night for yourself or with your closed friends. It could be camping, hang out on the couch with a movie or sleep under the stars. The act of planning a getaway can boost your overall mood. (You can do it alone since we are in quarantine)

12. Are you too hard on yourself? I know you may have a lot on your plate but go to bed early and disconnect your self. Get that extra hour of sleep or two.

13. Work on coping skills you’ve neglected. You know all the things that will help you. So, soak up in one of them. (guided meditation, breathing exercises, therapy) Focus on the positive side as much as you can.

14. Take a warm bath every time you can. Epsom salts are good to soothe aches and pains and help boost magnesium levels.

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Lifestyle

How to Make Haitian Seasoning Base (Haitian Epis).

April 23, 2020

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It feels like home growing up all over again when I make Haitian Seasoning Base aka “Epis”. I didn’t really use dry spices growing up, though I am happy to use it now because it is very convenient.

Whenever I am cooking, especially marinading meats, I can see and taste the difference between having Epis which is liquid form compared to dry spices. In addition, Haitian Epis is made out of fresh onions, scallions, garlic, parsley, thyme, bell peppers, scotch bonnet pepper, salt or Maggi cube ect…

Epis is the foundation for most Haitian dishes, and can be found in most Haitians refrigerator. You can prepare your EPIS in advance, let chill in the fridge or make it just before cooking.

Even in recipes that do not call for it, it can often be added. To make EPIS, a mortar and pestle is usually used to mash the ingredients together; however, you can get a faster result with a blinder or a food processor.

Again, EPIS can be used to season meats, soups, rice, omelette and so much more.

(Above I’am marinading turkey legs & drumsticks with extra bell, scotch bonnet pepper, lime and parsley before I actually put it on the stove for extra flavor)

WHAT WOULD YOU NEED?

1 small onion, coarsely chopped
1/2 red bell pepper, coarsely chopped
1/2 yellow bell pepper, coarsely chopped
1/2 green bell pepper, chopped as well
4 chopped scallions
6 chopped garlic cloves
10 Sprigs of parsley (chopped )
1/2 cup olive or canola oil
6 basil leaves
4 sprigs of thyme
2 tbs of Lime juice or 1 lime
2 Maggi cubes or 1 tsp of salt
1 chopped scotch bonnet pepper or none if you don’t like spicy

PREPARATION

Step 1

Remove stems and seed from ingredients and wash them throughout.

Step 2

In a blender or food processor add the herbs, onions, peppers, garlic bouillon cubes.

Step 3

Puree ingredients and then slowly add the olive oil untill ingredients have an even consistency or add the oil prior blending.

Step 4

Pour the epis into a jar and refrigerate until needed.

How long can this ‘Epis’ last?

Epis can last 5 days or freeze up to 1 month. Personally, I’d rather make fresh one every week.

(Fried turkey, rice and red beans and sauce)

*I know you are at home in quarantine, so let us know if you try it and it turns out. *

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Health

Eight Fruits You can Find Vitamin C From.

March 28, 2020

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When most people think about vitamin C, they inevitably think oranges. But what if I told you that this fruit has just a little bit of vitamin C compared to some other fruit pick ? No lie. While oranges contain respectably 70 milligrams of vitamin C per fruit , some other fruits and vegetables contain more per serving.

What is Vitamin C?

Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive effects on skin health, connective tissue, teeth and immune function.

Since the human body can’t produce or store vitamin C, it’s important to consume sufficient amounts. The current daily value (DV) for vitamin C is between 75-90 mg.

There are loads of vitamin C benefits. The nutrient is known for its capacity to protect cells from the damage caused by things like pollution, and UV light from the sun. On the other hand, It’s deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia ect… This is why it’s good for your body.

Here’s a list of where you can find vitamin C.

Pineapple

Fresh and tropical. A pineapple contains 79 milligrams of vitamin C per cup. Soooo, bring on the piña coladas.

Orange

One medium-sized orange provides 70 mg of vitamin C, which is about 78% of the daily value. Not to mention that other citrus fruits can also help you meet your vitamin C needs. For instance, half a grapefruit contains 44 mg.

Mango

This is literally one of my favorites, after orange. Mango is an antioxidant that helps keep your eyes healthy, lower cholesterol and clear your skin. It also contains folate, B6, iron, zinc and vitamin E. One fun thing I like about eating Mango is that you don’t need a knife!!! Just rince your fruit and start peeling with your teeth while the juice is dripping down your fingers. Ohhh My… This is THE best feeling ever! if you don’t find fresh mangoes, the frozen bag can still make great smoothies.

Bell pepper

Growing up, I knew peppers were vegetables, but it’s considered to be a fruit. A green pepper has about 45 milligrams of vitamin C while Just one-half cup of yellow peppers provides 137 mg. No wonder why the price is different at the supermarket! They are perfect snack and can be used in your favorite homemade dish.

Kiwi

A medium Kiwi has about 71mg of vitamin C and known for high level of serotonin and make you sleep better.

Papaya

Papaya and strawberry smoothies are usually my favorite combination for family dinners. One cup (145 grams) of papaya provides 87 mg of vitamin C. Papaya contains the enzymes such as papain and chymopapain, which reduce inflammation. In addition , papaya also known to give you glowing skin.

Tomato

Vitamin C per cooked tomato cup is 55mg. Tomato also contains about 21 percent of the day’s vitamin A, and 15 percent of the day’s potassium.

Strawberry

One cup of strawberry (152 grams) provides about 89 mg of vitamin C which is 99% of the DV. Strawberries are great to keep blood sugar stable.

It is safe to consume the recommended daily value because high dose (2-3000mg) of Vitamin C can cause side effects such as diarrhea, nausea, heartburn, gastritis, fatigue, headache and more. If you have a chronic kidney conditions, gout, or a history of calcium-oxalate kidney stones, you should talk to your provider about your normal intake a day.

And remember to be cautious about where you buy your fruits because many of the fruits listed above can be pesticide-loaded items.

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Featured, Health, Lifestyle

Five Realistic Self-Care Tips For Mind, Body And Soul

March 27, 2020

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Five Realistic Self-Care Tips For Mind, Body And Soul

How many time you confuse self-care as laziness? I bet you’d be feeling guilty each time you have to put aside some things just to take care of YOU!
But every time you go through the week or month without reserving your self care break, you’ll feel overwhelmed.
Self care is no magic! You become more connected to yourself once you start giving it a little bit of attention. Self-care is extremely important to a healthy lifestyle and does not hurt.

Pamper Yourself

“Just get in the shower and get dressed”, we do that everyday and sometimes in a rush. Yet, finding time to pamper yourself doesn’t have to be during your vacation. Turn off your alarm, take a long shower or bubble bath, go experience a massage or create a spa day right at home with music, wine or whatever makes you feel confortable. Also, schedule your bed time early that day in order to get enough sleep.

Leave The Comfort of Your Home

If you read my previous posts, you’d notice how I am a big fan of spending time outside. Being outside will decrease tension and make you feel less depressed. Therefore, go and enjoy mother nature; at a park, a lake or anything that involves a fun outdoor activity.

Laugh out loud

We live in a world where so much is happening and this is why laughter should be your best medicine. Laughter also improves your mood and connect you with your loved ones. During your self-care moment watch a funny movie and If you enjoy music; turn up the tunes, have a silly break dance, shake your booty and dance around. I can assure you, this will put a smile on your face. You are not alone… If you haven’t danced to a song until you tired; you are missing out in life honey!!!

Treat Yourself With A Good Meal

With a busy schedule, eating healthy can be very demanding . You grab anything and have no interest in knowing what’s in it because it is simply readily available. So, on your day off, a nice home cooked meal is a great way to balance your diet and if you don’t cook it’s OK to book yourself a table at descent restaurant for a healthy meal.

Gratitude

Gratitude is defined as readiness to show appreciation for and to return kindness. It’s a blessing to wake up everyday, mind your business, go to work, eat or do whatever you are supposed to do. Sometimes, you can become ungrateful when you have not reached your goals in life; nevertheless, you are not in the same place from three, five years ago. Trust me, many people would love to be in your position and don’t have the opportunity because life can be a THING!!! Therefore, If you are grateful enough for what you have, take it in consideration and pay it forward. Now don’t get me wrong; I am not asking you to spend money you don’t have. But, landing a hand by voluntering, mentoring and giving is all part of “paying it forward”.

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Health, Lifestyle

What to Eat to Improve Your Digestion.

February 12, 2020

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There are more than 2 million doctor visits for constipation in the USA each year, and hundreds of millions of dollars are spent on laxatives yearly. Lifestyle choices, medications or medical conditions are known to be the leading factors. In my opinion, it’s important to know the causing factors because that will push you to change your lifestyle and get a second opinion from a healthcare provider in case of a medical condition.

Constipation from lifestyle factors may include: poor diet which includes too many rich and fatty foods and too little fiber, dehydration, stress, not going enough or trying to hold stools in.
In addition , it can be a result of certain medications and supplements such as: opioids, anti-inflammatories, anticonvulsant, iron supplements, antacids and much more.
Sometimes, chronic constipation can be related to gastrointestinal and neurological disorders, and these medical conditions include: irritable bowel syndrome or IBS, pregnancy and giving birth, diabetes, intestinal tumors, anxiety, rectal prolapse, stroke, spinal cord injury, dementia, etc…

Now, what can you do? Honestly, I can suggest two things. First, change your lifestyle if you notice anything different and talk to your provide if the cause is a medical condition.

Here’s a list of things you can eat/drink to improve your digestion.

Water
I personally know people that just hate drinking water. Well, HATE might me a strong word but if you’re not drinking, you’re dehydrated, constipated and much more. According to the National Academies of Sciences, Engineering and Medicine, it is recommended for men to drink about 15 cups (3.7L) of water and women 11.5 cups (2.7L). Many people would prefer to drink sodas for their fluid intake but the amount of sugar that can be found in these drinks can definitely lead to other health issues in the future.

Dehydration is a common cause of constipation since the intestines cannot add enough water to the stools. As a result the stools become lumpy, hard and lead to constipation, so make an effort to drink your water.

Prunes
Prunes and prune juice are a time-tested home remedy for constipation in different parts of the world and they work wonderfully. Prunes contain fiber and sorbitol compounds, elements known to ease and speed up bowel movements, improve stool consistency and provide other gastrointestinal benefits.

Broccoli
As much as I don’t like broccoli, I’ll eat it from time to time because of its health benefits. Broccoli contains sulforaphane which is a substance that may protect the gut and ease digestion; therefore more trip to the bathroom.

Yogurt
Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics. Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

Whole wheat breads, cereals, and pastas
I am personally in love with bread and pastas. I can’t go weeks or days without them. So, I usually choose whole wheat breads that also contain nuts and seeds which pack even more fiber into each serving.
Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

Apples and pears
Apples and pears contain several compounds that improve digestion, including fiber, fructose, high levels of water, which can help to ease digestion and prevent constipation. It is recommended to eat them raw with the skin intact in order to get the most benefits from them.

Kiwi

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Takeaway from this post
Remember to not skip meals, avoid processed or fast foods on regular basis, drink at least 8 to 10 cups (2 to 2.5 L) of liquids every day, particularly water. Moreover, call your doctor if you: have not had a bowel movement more than 3 days, if you are bloated or have pain in your stomach, have nausea or throw up or have blood in your stool. Also, talk to your doctor about a personal regiment because everyone has a different dietary needs.

References:Koyle MA, Lorenzo AJ. Management of defecation disorders. In: Wein AJ, Kavoussi LR, Partin AW, Peters CA, eds. Campbell-Walsh Urology. 11th ed. Philadelphia, PA: Elsevier; 2016:chap 144.

Camilleri M. Disorders of gastrointestinal motility. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 136.

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Health, Lifestyle

Haitian Legumes? The Best Way to Add Veggies to My Diet

February 12, 2020

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Haitian Legumes (legim) is a delicious stewed mix of vegetables that is well-balanced and rich in flavor. It doesn’t matter if you’re a vegan or meat lover, you will totally enjoy it. No doubt!!!

Legim is by far my favorite Haitian meal, I don’t care if I eat it every day but this is the best way of me eating tons of vegetables at the same time. I love having it with rice and black beans puree as sides.

The process of preparing this flavorful dish ” legim” requires quite a few steps ; therefore I’ll be making another post just for that. For now, I’ll share with you the ingredients to make ” Legim”.

Serves: 4

You’ll need:

½ pound eggplant, peeled and sliced.
½ pound cabbage, green or purple (half of a medium sized cabbage chopped up)
Chayote ( peeled and sliced)
½ pound carrots, diced.
1/4 pound string beans, cut in half (if you’d like, I don’t)
5 oz fresh spinach
½ medium yellow bell pepper, chopped
3 garlic cloves ( chopped)
1 medium onion, chopped
4 sprigs of thyme
½ cup chopped parsley
3 tbsp tomato paste
1 scotch bonnet pepper (or habanero)
water
1/3 cup “Haitian epis” spices or dry spices. ( Will probably make a post on how to make the spice)
1 tsp salt
1/8 cup of olive oil
2 lbs stew beef if you’re a meat lover

Stay in the loop for the next step by step recipe.

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Lifestyle

Mental Health Awareness is an Everyday Thing: 14 Tips to Boost Your Mental Health

How to Make Haitian Seasoning Base (Haitian Epis).

(Above I’am marinading turkey legs & drumsticks with extra bell, scotch bonnet pepper, lime and parsley before I actually put it on the stove for extra flavor)

WHAT WOULD YOU NEED?