Vitamin K- The Forgotten

Vitamin K is a group of compounds. There is K1 which is found in plants. K2 is synthesized in our intestinal tract and present in animal products and fermented food.

Vitamin K has a reputation for promoting blood clotting. It also contributes to strong bones and heart, lowering cancer risks, and protects against diabetes and internal bleeding. The body needs fat to properly absorb it. Vitamin K is stored in the liver and fat cells.

Dr. Cee Vermeer, a Vitamin K researcher, believes most people have a vitamin K deficiency. We may get consume enough to maintain clotting but most of us do not get enough to protect us from other health issues. National research says that only 25% of Americans receive the average requirement of 90-120 mcg of vitamin K.

Being deficient in the vitamin can have some far-reaching effects such as varicose veins, cardiovascular disease, osteoporosis, tooth decay, pneumonia and some cancers… lung, prostate, and liver and leukemia.

Vitamin K transports calcium through the body regulating clotting and plays a major role in platelet aggregation. It also promotes blood circulation in peripheral bodies and tissue. Vitamin K is also important when it comes to brain development and works in the nervous system by enabling metabolism of fats in brain cells. It also is said to stall degenerative disorders such as Alzheimer’s by enhancing your memory.

Chronic kidney disease is linked to Vitamin K as well. Low levels appear to play into the development of accumulation of calcium in small blood vessels of skin and fat tissue, to include kidney tissue.

Vitamin K has a low toxicity potential. People with blood disorders and pregnant women need to be careful in their consumption of the vitamin in food and supplement form. If you have a history of heart disease or stroke, you should consult your doctor before changing your vitamin intake.

Vitamin K plays a major role in overall health. Foods high in Vitamin K keep the blood healthy and the bones strong.

Here are some foods rich in vitamin K….

Kale and leafy greens

Natto (Japanese food made with fermented soybeans)

Brussel sprouts

Broccoli

Cabbage

Scallions

Prunes

Fermented dairy products

Asparagus

Fresh and dried basil

Soybeans

Cucumber

Extra virgin olive oil

Our body works hard to take care of us. We should do what we can to give it what it needs to do the work efficiently. I have been mean to my body but the more I learn, the more I want to do better. I thank my God and my body every morning for working hard to keep me alive to get one step closer to being who I am meant to be. Now I have to do my part to show my appreciation…..

Opening Up Will Change Your Life

openingup1I used to be more outgoing in my young adult years. I wanted to be around everybody. I wanted to have get-togethers every weekend…now…not so much.

As time has gone on and my focus has been more on raising productive members of society, I have turned into somewhat of a hermit. I rarely shared my life with anyone, especially anything that I was feeling. After you have someone betray your trust, you stop giving it away so freely. I really have become a serious introvert due to past hurts.

I am definitely not saying that I am unhappy with how things are now because in these quiet days, I have learned more about myself and I have fallen in love with this woman right here. I am motivated now more than ever to see my successes and my dreams come true. I know that I deserve it…I did not always feel that way.

Opening up? Not many people want to do that. Many of us hold back…we don’t say whatopeningup2 we really feel. I am guilty of being like this. As I mature, notice I didn’t say as I get older because age hardly matters, I have begun to express myself and not hold on to it and complain to someone else about the experience.

We need to give ourselves the room to say, “I am sad…lonely…tired. I am scared of this. I am feeling insecure about that.” We need to open up! I mean, not to everyone of course. That would be crazy. I just can’t see how it will benefit you to tell everyone you know your personal business, especially if they are not a prayer warrior, encourager, or cheerleader. Everyone that is your “friend” is not always your friend. I learned that young and early. But anyway that is another blog post.

openingupWe are going to be living our own lives and we should just be who we are with no apologies. We need to live it with our whole real, authentic, kind, crazy, soft, funny, hurting. loving selves…why keep it in hiding?

Do you hide who you are because you are afraid of being hurt? Afraid of not being understood? Afraid that they will see you as overly sensitive or emotional? We need to worry less about what others are thinking and more about what will make us feel whole; happy. It is time we live our truth. I will say for myself, that it is time I live my truth…out loud! I have to take up the space that I want to without worrying about comments from the peanut gallery. You should too!

Now, you have to ask yourself how long you are willing to wait to be who you truly are. How long are you gonna stay away from the real you?

There is a plan for your life. There are people who are meant to be permanent fixtures for you, and experiences that you are meant to have and all will make you into a better person. It is true! We cannot continue to shut ourselves off from those people and experiences and miss seeing the best part of us revealed. We are not going to get to meet or get closer to those people or have those experiences if we stay comfortable. IMG_3773

With this new year approaching, I am ready to make some changes but I am not waiting for the clock to strike 12 to change them. I want to be the woman that I am meant to be. That means that opening up, loving people, being real even with the chance of rejection are risks that I will have to take. I am willing to be broken again in order to be remade and willing to lose to make room for my wins.

We should all want to get to the place where we can talk openly about what scares us, what hurt us, how we are feeling, and what can heal us. When someone asks us ‘How are you?”, we should be able to answer honestly and not just give that common answer.

When we open up, we allow ourselves to be…to change and to grow.

We all have hearts beating that let us know that we are alive. Every person or experience that we hand our heart over to is not going to return it in the condition that it was given to them. Know that! It is going to beat a little different. Whether the experience is seen as good or a bad one for you, your heart is affected and it never would have been had you not allowed yourself to experience and feel. We have to be grateful for the opportunity to feel the experience and grow from it. Use the experience for good and become a better you. It’s a beautiful thing!

We just have to allow ourselves to be ourselves. Whatever it is that you are….silly, weird, funny, loving, freaky, or quiet…be yourself!

openingup3I wonder how most people would feel if they had nothing to hide. Imagine peace…

I have to make sure that for myself, I am surrounded by people that will not be judgemental or weirded out by my realness, my past, my present situation, or where I am headed.

I hope that you can find the same peace in those around you…

 

Is Thanksgiving Important to Anyone Anymore?

thanksgiving191I will never forget the Thanksgivings that I experienced as a little girl. So much fun and family! Oh, how I missed the days when my family planned meals and I got a chance to play with cousins and eat all of the great food that my family made. My family has a bunch of great cooks! We ate until we were miserable, took, naps and got up and did it all over again. Ahhhhhh Family!

The true meaning of Thanksgiving for me is family, gratitude, and thankfulness. It should be a WHOLE day focused on spending time with family and friends enjoying each other’s company, good food, and a great football game. I honestly do not like the new era where we almost forget about Thanksgiving and go right into the Christmas holiday. Don’t get me wrong, I LOVE Christmas, I just like to have that day to hang out with loved ones and eat and laugh the day away.

We cannot let this day go by and not teach our children what Thanksgiving meant to us when we were their age. I tell my boys what we used to hear and do and we have made our own traditions along the way because being a military family, we were rarely with family for the holidays.thanksgiving193

  • We watch the parades, football, and television specials.
  • We take time away from tv and devices to just hang out and talk with loved ones.
  • There is rarely any drama. People should put aside their differences for at least a day and be grateful for the time spent.
  • Talk about food. Who made what…what is in it. What is your favorite food?
  • We always say what we are thankful for in our prayers before eating. It teaches gratitude and I teach my boys this beyond the holiday.
  • Contributing to food shelters/banks and other charities help to make Thanksgiving about sharing and be thankful for the abundance that you have.
  • Prepare a dish or do a craft together. When I involve my boys in cooking, they seem to eat more. Crafts are just fun and they reinforce family time.

I like to shop for the holidays but I hate that for me to do it, someone has to take time away from their families to work. This holiday truly should be enjoyed but it can bring about as much stress as it does joy. From what I understand, there are many Americans that don’t even celebrate Thanksgiving anymore. Depending on the job or career you have, Thanksgiving is just a time for you to work and make someone else rich while you sacrifice time with your family.

thanksgiving192There is really is no hype of build-up to Thanksgiving anymore. There is no Black Friday excitement because the deals are already out there for the taking. Compared to Halloween and Christmas, we just can’t see that Thanksgiving has much of a presence at all and it is so sad.

Thanksgiving no longer has a central tone to it. Yes, we get excited about the football game and the food, but they rarely focus on the family getting together to be grateful and thankful for time with each other. Do they even bother to “sell” the holiday the way they do Halloween, Christmas, and the New Year? They may try to push a few cooking supplies or recall romaine lettuce again but ummmmmmm… (shrugs).

At the end of the day, I guess there is no way to really market Thanksgiving in a way that focuses on family and thankfulness because who can make money off of that right? The lack of marketing for it makes people forget about it more and more every year.

Well regardless of the lack of marketing, I plan on getting together with loved ones and stuffing my face and taking a few naps during the game. I plan on hearing plenty of laughter and talking between us all and remembering to be thankful for the opportunity to care for one another.

Wishing you the best Thanksgiving with your family and friends!!thanksgiving194

Eat everything! Laugh…cry…nap…cheer and eat leftovers all weekend.

Be grateful. Be Thankful

Happy Thanksgiving!

Happy Friendsgiving!

Are You Supporting Yourself?

supportyourself1It is Tuesday!!

Tuesday is one of my favorite days! One reason is that I get to take Tuesday off from work, which honestly just means …FROM WORK! I still have 10 billion trillion other things going on so it does not mean rest.

Depending on how you look and life, the beginning of the week is either an opportunity to start something new or it is the beginning of another miserable week. Either way, I support you and I know that you will prove yourself right. For real… whether you plan to go through life hitting goals or drag ass, I support it. Why you say?

You are growing…or maybe you are stuck in the same position, for a while now. Whichever it is, you are trying. That is right, even if you are failing, you are trying and that is more than we can say about some other people in our lives. supportyourself3

If you are reading blogs, you are at least looking to grow, expand so you are trying right?

I question myself daily. I know you do! “What am I doing?” “Why am I doing it?”. Do you ask yourself the uncomfortable questions? I am always in my head because I am rarely a talker so the questions keep coming.  This is good and can be hard. I mean, who wants to go through life blind, accepting your surroundings and the things that are fed to you.

We all want more and we want better and that is always a good thing. We do not always know what “more” or “better” is and hey, we may not even know what it is going to take to get there when we figure it out but we should be proud of ourselves for even having supportyourself5the thoughts. This means that we are not content with sitting still and being comfortable. I always talk to my boys about comfort and how it can have you stuck when you are made for so much more.

We woke up today! That alone is a reason to be thankful…and more so, you got out of bed. That takes guts in this world some days. Be proud of yourself for going for it, for handling things! You are taking on the stresses of life, the doubt, and all of the unknowns. You may be going through things but guess what…you are going THROUGH! You are living with it, every day. You are a survivor! You should be proud.

I am learning to be more supportive of myself and how I am handling things. Look, I am aware that I am not where I want to be but I remember where I was and I am a long way from there. Do you remember where you were 5-10 years ago? Even if your head is filled with doubt, you have to be celebrating the fact that you are not there anymore.

Be proud of yourself and support for existence, first by realizing that there is no greatersupportyourself power than you allowing yourself to be flawed. We all make mistakes. We exercise our right to choose and we do not always make the best choice. Take inventory and move forward. Do not beat yourself up. Be confident in what you add to the people around you. Remember that confidence is about accepting the NOW you and striving to improve as you will.

Support yourself as you acknowledge your weaknesses and feed your strengths. Allow yourself to work on your weaknesses but do not give them more attention than you do your strengths. I used to do that and it was disheartening at times because I would sometimes forget what I was good at.

Even if right now you are being planted and it may be dark in your current situation, right now you are working to build something special so you may be behind the scenes. supportyourself4This is temporary because we always get back to adding to your highlight reel.

It does not matter what your current struggle is. Whether you are seeing a decline in your friendship connections, quit working out, been single for a while, or lost in your career, still continue to support you. You have not quit! You are still here and you are trying to find your way and your sense of self. That is something you should be proud of no matter where you are on your journey through this life.

 

 

Beauty Bit: Rose Water

rosewater5I am always trying to find new ways to care for my skin as I am running from looking my age. I purchased toner that contained rose water because it sounded fancy and now I see it in everything! I looked up how my skin would be benefitting from using water and I found some good stuff us.

There are so many benefits for rose water that it almost seems like some kind of magic potion. IT is very versatile as well. Whether you have oily, dry, or combination skin, rose water can be a part of your beauty routine. I think that alone makes it a secret weapon for all women to use and benefit from.

In choosing a product, the first thing you need to do is make sure that you buy only 100% pure rose water (the distilled water of roses), the by-product of rose oil production. The use of rose water dates back to early Egypt when Cleopatra was said to use it in her beauty routine. She is the world’s most legendary beauty queen so if she used it…….rosewater4

Ok, so let’s talk about some skincare and hair care uses of rose water…

  • Rosewater helps maintain the skin’s PH balance and also controls excess oil.
  • Rosewater has anti-inflammatory properties that can help reduce redness of irritated skin, get rid of acne, dermatitis, and eczema.
  • Aids in removing oil and dirt from the skin accumulated in clogged pores so it is a great cleanser.
  • Rosewater helps hydrate, revitalize, and moisturize the skin giving it a refreshed look.
  • It also has antibacterial properties so rosewater also aids in healing scars, cuts, and wounds.
  • rosewater2The antioxidant properties help to strengthen skin cells and regenerate skin tissue.
  • Applying rose water after steaming tightens capillaries, reduces redness and blotchiness
  • The aroma is said to be a powerful mood enhancer that can rid you of feelings of anxiety and promotes emotional well-being making you feel more relaxed.
  • Rosewater also enhances the quality of your hair with its nourishing and moisturizing properties. It is a natural conditioner and revitalizes hair growth
  • It is known to treat mild scalp inflammation and get rid of dandruff.
  • rosewater3The scent of rose water on your pillow is said to help you sleep better
  • It also helps with aging, keeping wrinkles and fine lines away.

Rosewater can also be used to lighten skin pigmentation. It can be mixed with any face mask that you love, it works wonders! It is a part of my everyday routine now and I love it. When I go for my facials, my esthetician is impressed with this 46-year-old skin and does not even make suggestions anymore for my routine! +

 

You Don’t Have To Clap Back!

ClapbackBefore I found my Peace, I used to be a control freak. Yup, it’s true!!

For one, I sometimes do take pride in having a Type A personality. When I let that run wild, I believe that I held myself back from enjoying life and truly being happy.

Clapback1Finally, one day it hit me(over and over again) that I do not need to have complete control over everything in my life! And honestly, I have accepted that not everything in my life needs to be controlled. There…I said it. Even better than that, not everything warrants our energy or a reaction at all.

A lot of us spend plenty of time giving our energy over to things that we cannot control or if you are a Type A personality, we are reacting to things that challenge our minds. We cannot control the fact that we did not get the promotion, someone giving us an attitude, a client canceling at the last minute, or an Uber driver making the wrong turn. Those things are completely out of our control, yet we sometimes find ourselves stressing out over them. There we are getting frustrated because things didn’t go our way and BOOM we give our energy over to people and situations that don’t deserve it.

What I have come to realize is I just do not need to have a reaction for everything that happens. I do not have to react to everything and everybody that bothers me, to every situation that unfolds unfavorably in front of me or when people treat me unfairly. What did Michelle Obama say? “When they go low, we go high”….that is me…trying to live definingyourself3above it all.

Of course, I am not ok when these things happen, but it does not mean that they deserve a reaction or my valuable energy. When we react, does it ever change the outcome? Most of the time it doesn’t. It does change the energy that flows through us and changes who we are and/or are striving to be.

My desire is to be at peace. Peace is something that we should all strive for. Stop feeling like you have to react to everything. That is where we find our inner peace. Stop clapping back at life! For real!! Now that I have started, I feel like it is my superpower.

If all it takes is to stop reacting to every single thing…do that! Stop clapping back! All inner peace is, is that no matter what is going on outside of you, you have unconditional Clapback2confidence that all will be ok. When you are at peace, you still have thoughts, things still happen…you just don’t react to them. Of course, you may respond to them but responding and reacting are two different things. Don’t let things consume you. Don’t give your energy away to overthinking.

Things may frustrate you, people may annoy you, you may be disappointed in where you are in your career right now…No need to react. How you react to what happens in your life is EVERYTHING…

Life is not about knowing everything

Life is not about controlling every outcome in your life or fighting and always getting your way. It is about looking for answers and accepting what you don’t know when you don’t know it. It is about accepting that there are still things that we are in search of. IMG_0605

While we are searching, life is gonna be crazy. The twists and turns, failures, rejections and inconveniences…but know that you can still find peace if you choose to accept the moments as temporary because they are. And guess what? Temporary things do not always deserve our energy or a reaction.

There is peace in that alone. I found some. Hope you find yours.

Feed Me: Baked Eggs with Bacon

bakedeggs1So I am in this new fancy kitchen of mine so I have been trying to make fancy food. I seriously have been wearing my little apron and everything acting like I am on Iron Chef or something. I am trying new, healthier dishes, trying new ingredients…it has been fun!

 

So it is breakfast time and you don’t have time to stand over the stove to fix your eggs and bacon…you have to try this.

I have giant children in my house and if you are like me, you have to make extra. It is a quick and easy prep and you can get dressed and have breakfast ready on those crazy days.

You will need:

  • 8 Large eggs
  • 6 cooked bacon slicesbakedeggs3
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tsp fresh dill
  • 2 tsp fresh parsley
  • 1/4 cup shredded cheddar cheese
  • 1/2 cup heavy whipping cream

Preheat oven to 425. Stir all of the dry ingredients together in a large mixing bowl. In an ovenproof skillet, add the whipping cream and the dry ingredients together and simmer over medium-low heat. Break eggs into the mixture.

Bake until the whites of the eggs are set and the yolks are to your desired doneness. You can break the yolks or scramble the eggs if you prefer. Sprinkle the dish with the bacon and cheddar cheese. Serve with some toast and enjoy!

bakedeggsTry not to overcook. Eggs continue to cook after they are removed from the heat so be careful.

You can also make this dish with egg whites and spinach…my favorite!

Have a Good Morning!