Tis the season for… Elderberry!

Hey yall! As the seasons have changed and covid is still…here…I decided to gather the essentials for staying safe, clean and healthy. One of the latest trends in the world of nutrition is elderberry.

While I’ve heard of elderberry in the past, I’ve never utilized it in my own household. So once Gabby turned 2, I began giving her the gummies from Zarbees. Now…disclaimer.. I’m not a doctor….I have noticed a difference in Gabrielle’s health- less colds! So it could either be the Elderberry or her immune system getting stronger or a combination of both- which led me to start taking it as well. The downside of the gummies, in my opinion, is the excess sugar (which Gabby would probably say is the highlight of the gummy for her). While I have a strong sweet tooth myself, I don’t really want to consume my love of sugar through a vitamin. So I decided to try making my own syrup.

The ingredients are listed below and while it took only 5 ingredients to throw in a pot, it smelled horribly! I plan to take it only when I feel a cold coming on. It’s not recommended as a preventative (even though the gummies are expected to be taken daily…weird…yes, I know). But I am super excited about my little creation. Make sure to consult with a doctor if you want to make your own homemade version because if you are allergic..that’s on you. I don’t plan to give it to Gabby just yet since studies have provided insufficient data on the exact amount the syrup should be consumed for two year olds. The shelf life is 3 months, so I have it in a closed jar in the back of the fridge. Have you tried homemade elderberry syrup? Have you created it? What are your thoughts?

Recipe

Ingredients:

1 ¼ cup of dates
2 ½ cups of hot water

Steep dates with water for 30 minutes. Place the dates and water in blender

Elderberry Syrup

¾ cup dried elderberries
3 cups of water
1 cinnamon stick
1 teaspoon of whole glove
2 tbsp of ground cinnamon
Add date syrup

Put all of the ingredients (minus date syrup) in a pot and boil. Reduce heat and cover for 40 minutes. Add date syrup and allow the mixture to cool and rest. Pour into cheese cloth.

Store in refrigerator for 3 months.

Let’s put you first! Self -care tips for women

Hey ya’ll! I know.. it’s been a while.

It’s crazy in the world right now (no need to tell you that) and even though I’ve always pride myself with pushing through every commitment, my first priority will always be to take care of MYSELF!

It’s a must and I’ve been noticing through my small circle of friends and acquaintances that there are so many women out there that have lost themselves. Whether it’s because of work, family, or with life’s problems…they feel empty. I’ve been there. It’s amazing how men can structure time to have for themselves and yet as women…we put ourselves last. Now, as a first time mom, I experienced the feeling of losing myself after I had my daughter. From her birth until 6 months, I struggled with lack of sleep and lack of self -care. Queen Michelle Obama mentions in an interview (involving her book) that she too, had this feeling. Every day, Cat daddy (respectfully) Barack made sure he got a good work out in while the Queen had her hands full with two Queens in the making. Her take: he prioritized himself and she needed to do the same. There was no reason that she couldn’t get the work out in, but like most moms, our top priority is not ourselves.

Like an empty vessel.. We need to be filled. Now, I can preach all day on why Queens need to take the reins and put themselves first (whether you are single or have a family)….but I figured a short list of great self -care tips can provide more value. My hope is that after reading this list- you value yourself and pour into yourself. It doesn’t mean you are neglecting the importance of your family or your career but YOU must take care of you. Who else will?

Take a staycation with yourself. Find a nice hotel at a cheap rate near your place and just plan a night alone. A new atmosphere is exciting. If you are a mom, tell your husband you need the night off. If he needs backup, tell the grandparents to be on standby or come help out.

That afternoon is for you. Phone will be on snooze and for emergencies only (emphasize that to them!) Close off all electric devices and just rest. I had the best sleep of my life when I went out of town for a work trip. Gabby was 5 months so, my husband was extremely nervous. I prepared him well and even though we will had a few conversations when I got to the hotel.. I turned off my phone and slept. I woke up in a pool full of milk (breastfeeding) but that sleep was worth it!

Make a list of your favorite hobbies and start doing one a day. Hobbies were never a big deal to me when I was younger and I always wondered why people made it as a big deal…but hobbies really define who you are and what you like! You can find new friends with this shared hobby. You may even find your future hubby with it too. There are social groups for everything now!! Try it.
Reach out to your friends. Most of my close friends live out of state and though I can’t see them as often as I would like- what keeps me grounded is chatting with them. Of course, as you get older and especially when you have a child, your circle becomes small. Put extra love and value on those present relationships… even if it’s just with one person.
Join a social group. I did that. There are social groups for every activity and every person (esp. if you are a woman of color). I joined a group of ladies that I shared similar interest in activities and they have been so awesome! Especially through this pandemic (that we are STILL in). Finding a group of ladies or moms that you can vent to about similar problems really helps you to realize… you are not alone J
If you love learning- take a new class! My husband is a pharm rep by day and an actor by night. He takes acting classes and auditions regularly. Since I love learning, I began taking online courses of Spanish. Spanish has been an awesome way for me to connect with others. My goal is to be fluent in the language so that I can utilize this for work as well as for pleasure.
Take the damn day off! If you are a working woman or even a stay at home mom- you need a day to yourself (and it can’t be filled with doing errands). I rarely take off unless I travel but during this pandemic, I have learned that my mental is very important. I do my best work when I am relaxed. SAHM (stay at home moms) can reach out to family and friends and plan in advance to have a day ALONE (or with your significant other) to get some time to yourself even if it’s for a few hours.
Take a day off social media. Social media will have you think that you are behind with life and that you must work yourself to death. That is not true. We are not meant to live through our phones so enjoy the present day!
Eat healthier. When I feel like trash- 9 times out of 10, I ate really bad food. While it is good to have your days of leisure and eat a donut, try to incorporate plant based foods in your regimen. It can help boost your mood and you feel lighter and more relaxed.

I hope this has provided some value for you! Leave a comment if you have any additional recommendations that can be used. I’m always open to new self-care strategies! Stay Safe!

We’re back at it again!

Hey Hey Hey!

Okay, so Thanksgiving is over. You ate as much food as possible and now you can’t poop. Does that sound about right? Or your stomach has been in pain, which started from a few hours to now an entire day! Put down the pepto bismal ya’ll! Now is the time to get your body back into the business of providing you with good nutrients that will not only make you look better but FEEL better.

We are doing the RAW Vegan Challenge again for three days straight!! If you need further guidance, check out my RAW Vegan Challenge blog and follow naturally cocoa on instagram for some useful inspo. This time around I plan to do things a bit differently. My first goal is to prep. I want to prep everything (as much as possible) because that was my struggle in the previous challenge. I only prepared a few items in advance but I should have done more. Yup, that means make smoothies and juices ahead of time and throwing them into the freezer to thaw ( I will guide you on the process via Instagram video- coming soon!). Since I have some experience with this challenge, I know which recipes my husband and I enjoy. We love smoothies and juices! Raw nuts were filling and created yummy dishes, guacamole provides a shining star with any meal and sauces are for more than just cooked foods! I plan to incorporate more physical activity as well. I would like to do some light workouts (walking/jogging/yoga).

I am gradually preparing for the RAW Vegan Challenge- meaning, I have been eating at least one RAW meal a day. Breakfast is easy for me, so I’ve been making green smoothies and eating fruits and veggies on the side. This time around, I want to focus more on how I feel versus being vain and trying to lose those pesky 10 lbs (can that be an added bonus, tho?!). I plan to take 3 days off of social media and concentrate on myself (and family) more. Meditation and reading will be my top priority. I have a list of goals that I made last year and I would like to reevaluate them and adjust for the upcoming year ahead. If you are a veteran at the three day RAW, I challenge you do more. Whether it is focusing on goals for the future or turning away some hours that are normally spent watching television… figure out what works for you. If this is new to you, welcome. All I ask is for you to keep an open mind.

Please take pics and tag naturally.cocoa ! Remember you can do this ANYTIME in the month of December..even on Christmas 🙂

The Challenge Continues..

Better late than never should be the title of this blog. Remember September ( I know it feels like 20 months ago)? Well, during that time on Instagram (and this blog) we discussed the RAW 3 day detox challenge. If you don’t recall, just scroll down a post or two ago and you will land at the RAW Detox Post which will guide you with recipes and advice on how to complete a 3 day RAW Vegan Meal Prep. So I had a few people join the challenge with me and they gave me their personal opinion on it:

+ “Smoothies are easy for me. I can do smoothies for every meal.”

+ “It was a bit much for me about 1.5 days- I think I should have detoxed before starting.”

+ “It wasn’t bad”

+ “I lost a few pounds”

+ “I lost two pounds”

+ “I was grocery prepared than mental, but I got my parents to do it with me and they were pretty good accountability partners.”

assorted fruit lot on brown wooden table

My personal opinion on the challenge is different since this has been my third or fourth time. I was hungry the first evening but that was to be expected. However, this was my first time meal prepping EVERYTHING! Prior to it, I would just buy salads and raw dishes from local restaurants ( I use to live downtown which made life easier to access all the good vegan places). Every night I stayed up to prep for the next day and by Day 2, I was pissed at the amount of time I was spending making meals for everyone ( hubby, myself and my child who eats a normal diet since she is 1 and because I SAID SO…argue with yourself before you try me)J

My mind was sharp and I felt in control with my emotions. 2020 has been a tough road for my little family and the raw foods calmed my spirits. My husband felt the same way and wanted to continue. I was sick of prepping and said we will figure out a strategy for next time. Otherwise I would totally do it again! And I plan to…right after Thanksgiving J

This time I will prep all 3 days as best as possible and provide more smoothies. My fave recipes included the juices and RAW Tacos!!!! So bomb. Follow me on Instagram at naturally.cocoa and join the upcoming challenge. Details will be on the gram!

Surviving Chaos

My boss and I both agreed that this should be the phrase of 2020. After my husband shouted profanity (accidently) during my zoom call while my mic was un -muted, I felt at that moment….life just couldn’t get more out of control. My child was 7 months at the time and demanded so much attention from me; it became exhausting! My house was a mess. Oh, and my workload increased with never ending phone calls (Gabs screaming in the background) and zoom meetings with government agencies.

It became even more stressful watching my husband go into doctor’s office’s everyday (pharm rep) during this pandemic for work. With the fear of Covid-19 hanging over his head, my husband was in survival mode and funny hubby was gone…

I literally became the house therapist- encouraging and praying over my husband and barely having enough strength to handle the day with a baby all while continuing to breastfeed and make everyone meals for breakfast, lunch and dinner.

I know everyone has a story. I’m one of the fortunate ones because I still have my job, I’m still married and I have a partner to help me with the baby. Also, everyone around me was covid free…that I was aware of anyway. Yet life was very frustrating. For the longest time I would avoid going outside to do my part and be safe… but I was beginning to crack. Fortunately, through prayer and reaching out to my actual therapist, I began taking hold of my life and doing what I could to survive chaos. I’m writing this blog not only as therapy for me, but for those moms who have not gotten a chance to rest!!!! We will get through this together- STRONGER!

Below I list several steps that have been helpful through this chaos. I hope you can utilize them for yourself and get a chance to breath.

Don’t overwork yourself. I take time each day, in the middle of my day, to log off, throw Gabs in the stroller and go for a jog. Exercise is great endorphins and it allows the baby to get some vitamin D. We weren’t meant to be in the house 24/7.
Get out the house if you are comfortable. Once a week I go to Trader Joe’s. Not to just pick up groceries, but to get away from my family. No phone calls and no text (we are still working on that rule) should be made to mom (me). It’s my time to be Veronica. Not Mrs. Howard. Not Mommy. The store is 25 minutes away too so I blast on my favorite music and get in the zone. Take those 2-3 hours and enjoy every minute.
Have a support group to lean on. I recently joined a social group in Houston of amazing black women who are successful in there numerous occupations. They inspire me and we have virtual happy hour once a week. Talking to others that can relate to your life challenges can provide encouragement.
Everyone is struggling with this work from home life. Everyone is sick of zoom. Everyone is tired of their kids. Stop apologizing if the baby takes over the conversation. Pause or say “May I call you back” love on your baby and get back to work when you can.
Be kind to yourself
Set a schedule
Lean on the hobbies you love. For me it’s discovering new recipes, blogging, reading and catching up on reality TV trash! Work is not your life and..drumroll…your family is not your life mom! Take some time for yourself- it’s difficult, trusssttt me! But I can’t be my most patient self for anybody if I am not 100% well rested.
Make future plans. I know, we make plans and God laughs, but it’s exciting to plan your next vacay.. even if it won’t be until 2022. Pinterest can make this a very fun project.
Find little things to look forward too. Good example: my corny self is excited for fall. Idk why. Houston doesn’t have a damn fall but the fall is time for football, good food and it takes me back to my childhood in Indianapolis. Hold onto those corny feelings.
Staying spiritually connected. However that means to you… my God has kept me focus.

Stay Safe! With Love!

Why coffee when i have…Sea moss?!

Hey y’all!

First off… I pray you + your loved ones are safe! This quarantine life is so draining and the constant pull towards working longer hours, staying on social media and watching TV has really taken a toll on everyone’s physical and mental health!

Now is not the time to fall into old habits of sedentary activities! Though we are still in the dark about this virus and how it affects everyone so differently, we can only focus on one thing….“control the controllables”.

What can you control now? For the Howard household, we have always been pro active in nutrition and physical activity. We decided to keep this routine and add a few additional vitamins/nutrients for a great immune system. One of them being… Sea Moss.

Algae has always been around!

In fact, prior to the Sea Moss wave, I use to take blue green algae pills recommended by my previous employer at the time, in his plant based wellness clinic. I don’t remember feeling a difference in energy but was told about its numerous health benefits; including the potential to lower cholesterol and blood sugar. Spirulina had limited studies and even though I continued to believe in its benefits…it was hurting my pockets. The pills weren’t cheap.. So I ditched it and moved on with life.

4 years later, algae comes back into my life again in the form of Irish Sea Moss Gel. Irish Sea Moss is a part of the red algae family. Great benefits- Rich in antioxidants, magnesium, potassium, vitamin C and more! Now that I am older and quite frankly more exhausted…I need to SEE the benefits for myself; which I did! I noticed an increase amount of energy… and it’s easy on the pockets too.

As a new mom, I would run to the coffee maker every morning to get that boost. Ever since I began adding the gel into my smoothie, I no longer feel the need to drink coffee. My energy was there! I have a very busy job in which I work 9 hours a day AND play daycare with my little one. My brain can be all over the place but the sea moss really allows me to be alert. I notice a difference if I miss a day of my smoothie! Now I do have a doctor’s appointment next month and I am curious as to how my blood work will look. I will keep you updated but for those who are looking for some energy- give the Irish Sea Moss Gel a try. Make sure to buy from a reputable source! You can make it on your own as well. I plan to make it in the kitchen and post the recipe in the near future.

Stay Safe!

The 2020 Naturally Green Challenge!- ( I did it for my edges!)

Happy New Year!

I know, I know…its been way too long! And if you follow my Instagram or facebook- you are aware that we are near the end of our 2020 NATURALLY GREEN CHALLENGE!

Originally, I planned to have this blog posted at the beginning of our challenge so I could bring about a bigger audience but SO much has happened! I have a new job and even though it is a blessing, like every new job, it takes a few months to really find your groove and get comfortable.

Gabrielle is 6 months now! She is talking ( she says dada of course lol) and she crawls and eats real food. She is so much fun and I love her dearly. When I am not juggling motherhood and work, I still try to manage to be the wife my husband fell in love with. Making time to love on one another can be challenging but it’s so necessary and needed. Then the remaining 3% of me that is left is either spent hanging out with friends, working out or having self care me time… and this blog is self care to me!!

I will do better and my goal is to post every Friday/Saturday or every other week!

The Challenge: We have 2 days left of the 2020 Naturally Green Challenge, but you can still hop on board and create your own timeline. The rules are: For 30 days you are to include one GREEN Vegan Meal a day. I say green because its very easy to eat a meal (for me anyway) that is Vegan. However, it is not as easy to add fresh green produce in it. Green veggies don’t get the kind of praise they need. They are packed with Vitamin A and C. A great source of potassium and fiber and they are low cal! Which means, eat up sis, they won’t make you fat! I encouraged all participants to take a picture and hashtag #naturallygreenchallenge. I encouraged others to write out there goals. Whether it was to lose weight, to cook more, to be healthier..anything.

I wanted the challenge for my edges…. Yes my hair edges. My hair went through post partum shedding and if you are a mom you may be familiar with post partum shedding. One minute your luscious hair is down your back and then three months later, you look in the mirror and your edges are BALD! I couldn’t believe it. My stylist said this was normal but I need to add more greens and vitamins- of course, my know -it- all self told her “ Im a nutritionist, I know what to do”. But really… I had no clue. I eat healthy right? So I assumed but in reality- I ate a ton of processed vegan food! Which is vegan but NOT HEALTHY! Anyway, I managed to style my hair in a way no one could see them and kept my day consumed with eating healthier for REAL and drinking water. I wanted others to join in because I knew people were looking to achieve healthy goals in 2020 and it’s so easy to achieve them in a group.

Anyway, take the challenge. Find your own goals. And follow my food page: naturally.cocoa for more help with eating greens and new meals. Have fun and see yall soon.

Vegan Pecan Pie

Its holiday season folks! Bring on the cheesey music , games and laughter. But let’s not forget the pie! My instagram family voted for pie as a dessert to make and I couldn’t have been more happier. This Pecan Pie is so easy to make and so good— it’s a must for Thanksgiving and Christmas. The special ingredient…coconut milk brings a nice surprise to the flavor. Check it out and let me know your thoughts.

INGREDIENTS:

2 tablespoon vegan butter (I like Miyokos)
1 and 1/2 cups finely chopped pecans
1/2 cup coconut sugar
1/4 cup pure maple syrup
3/4 cup unsweetened full-fat coconut milk
2 teaspoon vanilla extract
3 tablespoons corn starch
1/4 teaspoon fine sea salt
1 prepared pie crust

DIRECTIONS:

Preheat the oven to 350°F then parbake your prepared pie crust for 7 minutes. Set it aside to cool. In a measuring cup, combine the coconut milk and cornstarch then whisk until smooth.

In a saucepan, melt the vegan butter over medium heat. Add the pecans and toast in the pan for about 30 seconds while stirring continuously. Pour in the maple syrup, coconut sugar, coconut milk mixture, vanilla and salt. Whisk until smooth.

Remove from heat then pour the mixture in the pie crust until filled to about 1/4-inch of the top of the crust. Bake in the oven for about 30 minutes, or until filling appears mostly firm when you gently jiggle it. Cool on the counter for 2-3 hours then cover and store in the refrigerator for at least 8 hours, ideally overnight. Allow to sit at room temperature for at least an hour before serving. If it’s too cold then it will be firm but serving it at room temperature makes for the perfect texture.

Photos

Mind.Body.Baby, part 2

Welcome back! This is the second part of the series Mind. Body. And Baby and in this segment, I will be discussing my pregnancy- the highs and lows. So I did it! I got pregnant. And you would think that I would settle down and get fat and happy. No… in all honesty, between work and my own personal life, I felt like demons were trying to bring me down. Being pregnant in the summer leaves you with little patience for ANY B.S. Hormones are raging, you no longer fit any clothes and people want to try you.

I went through prenatal depression. It’s similar to postpartum but you get it while you are pregnant. So many feelings…all at once. Until you feel a child move around you, you are scared. Or at least I was. For some reason, some family and friends enjoyed telling me horror stories they have heard about labor and miscarriage. FYI that is selfish to put your fears on a pregnant woman. Keep them to yourself and only bring about encouragement and love!!!!!!!!!

My heart rate was REALLY high as well. Primarily due to my asthma medicine but medicine + anxiety = 135 beats per minute which is insane. I wasn’t gaining as much weight as I should either. I kept eating and eating and it never stuck on me. Meanwhile, I was also puking every other day but not much to keep my weight low. I continued to eat pretty healthy which was the BEST thing for me. No coffee and liquor, kept my already anxious nerves, subdued (the best it could anyway).

Exercising saved me too. Although I couldn’t do much at the gym- that little bit helped my body, mind and spirit. Those endorphins are really amazing and whenever I felt super lost- the treadmill was my answer. I received a few stares but for the most part, people minded their business and I was able to get my relaxation in my own “sanctuary”.

“Your cervix is still closed”- was pretty much the repeated line my doctor gave me. So after a tearful breakdown of a change in plans- we scheduled baby girl’s delivery for a few days later. I went to work on my due date- which now that I think of it, worst plan ever. As I proceeded to curse out a few people that day, my personal angel pulled me away and I left work early.

My big day was amazing and my little one came without any complications. Recovery was a breeze but Breastfeeding was a nightmare….. TO BE CONTINUED

What is your motivation?

Healthy is in. It is the flashing topic in today’s society and yet Americans are still extremely overweight. In my profession, I am used to hearing people push back on their healthy goals with me.

Here are a few memorable quotes:

“This scale is broken.”
“I just ate- that must be why the scale’s numbers are off because at home I have a different weight”.
“No, we do not snack throughout the day – I don’t allow it”

I’ve even had someone plead with me that all of their lab work is wrong .

Yet they still come back.

They still believe that they can do the work. And a lot of them can. The first few weeks or even first few months are a breeze. Weight starts to drop. You get compliments non- stop. Hell, you start buying new clothes and giving people advice. Then temptation comes into play… you have a cheat meal. No biggie, you make it up by working out 20 minutes longer than normal…then you miss gym day. It’s okay, I’ll make it up next week… . Next week never shows and then you’re stuck wondering if it even matters because you’re meant to be sick. The main culprit everyone tells me “GENETICS”.

I have heard the word genetics be thrown into every health case possible… so…how does one stay motivated to remain healthy? Why do they keep coming back?

Sometimes it takes a few months or even a few years for patients/clients to return. However, I was curious as to what keeps people motivated to remain healthy? I asked various friends and family from different generations, on what motivates them. The people I selected are those who I see always working to maintain good health. Whether it’s through eating, working out or both- they have all lasted their healthy living journey longer than a year. And now it’s a lifestyle. Below are some of the stories:

“Healthy shits motivate me. With a healthy diet it’s so much more satisfying to number 2”
“I want to live as healthy of a lifestyle as I can so that I can remain active well into old age. I want to be able to do adventurous activities with my kids and their kids”
“The energy it gives me in the day to day life of having so much to do. My workouts are better when I put the right things in my body”
“ We are living longer, but good health is key to enjoying longevity instead of waiting to die”
“I desire to live my best life.”

So clearly, everyone feels so good when they are healthy but- why is it so hard?! That’s another topic I’ll dive in at another time..’

Anyway my goal for this post is for you to evaluate your goals & motivation. I’m not perfect and I must reevaluate my own health journey from time to time. Write down your short term goals in sticky notes and post them on the mirror. I do this and I promise you, it helps!

Being required to look at them everyday- sends you a reminder. Have a friend hold you accountable for your short term goals. Make sure they call you at certain points in the day (EVERYDAY) and be honest with them. Last but not least.. Keep going!