Q4 – 2023 | October-December

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Welcome to October! It’s the beginning of the fourth quarter of the year and Fall is in the air. Q3 was a doozy professionally speaking with me changing roles at work and becoming a member of a new team once again, which seems to be a way of life for me in my industry as things are constantly evolving. This team is nothing like the work I’ve ever done before up til now, so it’s been a challenge to say the least. Even still, I’m taking the time to discover the lesson in the challenges I’ve faced and/or are facing in that regard. I look to God to guide my path and I know that He would not put me somewhere, I’m not supposed to be at any given time. I’ve been so blessed up to this point in life, so I’m surrendering to His will and allowing my mind to be at rest in that, knowing that nothing ever really stays the same. The only thing constant and inevitable is change, however, growth is optional. The choice is yours.

Using the sports analogy, games are often won or lost in the fourth quarter – how will you spend yours this year? What things will you nurture? What plans will you put in place as we get closer to 2024, knowing what you know now and based on the learnings you’ve gained?

Thrive Sauna, Georgia | Cold Plunge 43 degrees

Assessment time: Speaking of which, I just finished my year end work self-assessment for this fiscal. This is something we do at my company annually at the end of the fiscal, each September. It’s now time to round it out and bring it home on the personal tip for 2023.

Checking in – have you accomplished what you set out to accomplish in 2023? Can you still do some things that will aid in your fulfillment in these last 3 months? We often learn best from our mistakes. If you don’t feel as though you accomplished your goals this year yet, I encourage spending time thinking about what’s preventing you from accomplishing all you had hoped, identify areas where you can improve over the next three months or start to pre-plan for next year with real strategies in mind. Did your goals shift due to other responsibilities or were you distracted in some way? In terms of the latter, was it you or some external force preventing you from accomplishing your goals or little bit of both? What can you do now to still accomplish your goals or to prevent this from happening moving forward in the coming year? Identifying these things will keep us self-aware and conscious of roadblocks to mitigate them in the future.

We all face unforeseen occurrences that cause us to ponder and look within for deeper meaning or insight. Also what might seem as unforeseen to us, is not unforeseen by the Universe. What are some of the things you faced this year that could have been messages from the Universe or from a higher power, God – for those who believe.

Were there relationships or physical loses among people or even loved-ones, where you can identify the deeper meaning of it, seeing the good in that loss or disconnection? What did you learn from it? There was a time (not long ago), when I would get all bent out of shape if someone left my life for some weird known or unknown reason. I’m glad to report that this is no longer the case because I understand the way the Universe works now. Whether it be friends, love interests or family, the same holds true; And as the saying goes…people come into our lives for a reason , a season or a lifetime. This year I truly learned and am now actually appreciating this, as some people aren’t meant to be in our lives forever. We must make room for those that the Universe is ready to put in our lives next. How exciting is that? Once we accept and realize that people are in our lives for a specific purpose our lives will be that much better, knowing that once that purpose is fulfilled, it’s time to move on. Who were those people for you this year? Instead of mourning it, celebrate that next step that’s about to take place in your life. Take the time in this last quarter to assess the role they played in your growth and development as the person you’re ultimately meant to be. How will the time they were in your life affect who you are. Think of it as a class. When the semester is over, rejoice in it. It means you’ve passed that course. It’s crossed off your curriculum. Its time to continue matriculating through life and look forward to what’s next.

Anecdotally speaking, I had an old acquaintance ask me this year via text; “Can you tell me why our friendship ended?” In responding, I went into this long (unnecessary) explanation of feelings I had at the time the Universe determined it was best we take a break from each other, but after doing so, and after further reflecting on God’s purpose, my explanation was pointless – because the Universe confirmed, even after me responding – partially in an attempt to rekindle the relationship – there was no response to me offering to meet up. They simply declined further engagement after the initial acknowledgment of my reasoning. Although I thought the non-response was petty, the Universe reminded me of the – reason | season | lifetime mantra; And with that I wish them well, pray for their success, and move on to whatever is next in my matriculation through life.

I learned a valuable lesson here. When people do something dishonorable to you, make it known (if you so wish – but it’s totally fine if you don’t), pray about it and move on with good intentions. Release yourself from it, not forcing anything. There’s also another saying, “if you love something, let it go and if it was meant for you, it’ll come back.” It has taken me this long with a couple more similar experiences for this to finally click. Repetition is sometimes a good thing. Although hearing this for a large portion if my life, I wish I’d learned it years ago, as I would’ve spared myself a lot of heartache along the way. I can now say that I’ve passed this class and learned this lesson. No more repeats necessary. The universe never fails us, it just makes us repeat lessons until it’s learned and we’ve successfully passed.

Moving along with Q4, were their gains made in this regard? Did you love someone or something so much that you were inclined to let it go? Has something returned that you let go of previously? Did a long lost friend, loved one or relative reemerge into your life this year? If so, what did you learn from your journey apart ? Why are you grateful for the return? Will the lessons learned make it more fulfilling this time around? Recognize the testimony in that.

Lastly, both good and bad habits creep into our lives seemingly from nowhere. What habits did you gain and/or lose in 2023? Are these habits you’ll keep, or are they better off left in this year?

Sweet Potato and Oats Crusted Pizza

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SWEET POTATO & OAT CRUSTED Pizza

Mix together 2 medium cooked mashed sweet potatoes, 2 cups oat flour and Italian herbs (to taste). Melt butter/oil in cast iron pan. The pizza shown here is half of the recipe.

Flatten dough in pan; cook on 325-350 for 15-20 mins; top pizza with desired sauce and toppings (brown any meat first; blanch veggies). Cook for additional 15-20 mins. I halved the recipe for a personal pan pizza.

Protein Brownie-Cake

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Have it and eat it too…

Want something baked but the lesser of evils, meaning something that’s high quality, with no dairy, refined flour, oils or sugars, and that feeling of not blowing your gains?

Found a recipe online and made these simple modifications and additions to upgrade it from a healthier ingredient perspective.

This treat is just that. In fact it has 2 scoops of nutritious, gut friendly plant-based protein (rice and pea), which is an awesome protein to cook with and we made it with our own flour from rolled oats. We also used coconut oil and applesauce as our fats. We even used nut milk (macadamia), cacao, and a combination of honey, maple and date syrup.

a soupy consistency…

INGREDIENTS

70-85g – oat flour

13.5oz – maple/date syrup or honey

1c – chopped walnuts

2-3 eggs

1/4c – apple sauce

1/4c – oil/butter

3/4 tsp – sea salt

1/2 tsp – vanilla extract

half cup – nut milk

2 scoops – vegan protein powder (rice & pea)

1/2c – dark chocolate chips or crumbled dark chocolate bar

1 tsp – baking powder

1-2 tsp – cacao powder

PROCESS

Preheat oven to 350 degrees. Combine all dry ingredients. Mix all wet ingredients. Gradually pour dry ingredients into the wet ingredient mixture and stir together until well mixed. Add walnuts and crumbled dark chocolate bar.

Serve warm with cream cheese/greek yogurt frosting and or ice cream of choice. Store in refrigerator for up to a week then freeze.

Carrot Cake Oats

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C A R R O T • C A K E oats, oh boy! Shoutout to one of my fave IG accounts @kylecarillet. This take on his recipe is so bomb! 💣 A hearty healthy scrumptious treat, that doesn’t make me feel guilty in anyway. I tend to have a sweet tooth so may as well put this on rotation for a healthier option (with protein).

Already packed with raisins, carrots and nuts (i used both pecans and walnuts), I also varied this recipe by adding an additional egg – for a total of three. One and a half heaping scoop of vanilla whey protein. Cristalized ginger pieces, additional nut milk (i used macadamia milk). I also added more maple syrup to the frosting for a thinner consistency.

Have fun with it. Next time I’m going to try more protein powder.

Adapted from @KyleCarillet (IG):

  • 2c oats (or equivalent)
  • 2 tsp baking powder
  • 2tsp cinnamon
  • 1tsp ginger
  • 1/4 tsp nutmeg
  • 1 pinch, salt

Separately mix together:

  • half cup nut milk + 1.5 scoop protein (preferably legion plant+ but can also use whey. Plant cooks better)
  • 3 beaten eggs
  • 1 tbsp chia seeds soak in the milk
  • 1tbsp vanilla
  • 3/4 cup maple syrup (255g)
  • three fourth cup carrots (1 med-lrg carrot)
  • half cup raisins
  • half cup nuts (walnuts or pecans)
  • half cup coconut oil
  • half cup applesauce

Topping (mix ingredients and place in ziplock bag cup tip and drizzle)

  • 1 pkg low fat cream cheese (225g)
  • half cup greek yogurt (150g)
  • Maple syrup (1-5 tbsp, on preference)

‘Nana Bread

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I truly love being able to use old bananas to make a really rewarding treat. Truth of the matter is, if it wasn’t for recipes like this, I’d be throwing out bananas all the time.

This is a basic banana bread recipe. Feel free to embellish it with anything from a coffee cake style loaf with crumbles to a maple glaze. Top it with basic vanilla ice cream and your in heaven!

Costco Cooling Racks

Living alone makes it so hard to consume all of what I buy and cook before it goes bad. Ugh! So frustrating. But as the saying goes, when life throws you lemons, make lemonade! In this case when life throws you rotten bananas, why not make bread!?

The darker the nana…you know the rest!

This recipe makes two loaves, so if you live alone like me, share a loaf with a loved one. That’s my new strategy. Enjoy!

Sidenote: For an added twist, I added coconut oil dried bananas, pecans and dark chocolate chunks (smashed half of a chocolate bar). Garnished with (what else – yup, a banana sliced in half – a half for each loaf. Gives it a nice rustic cafe look. 🍌

Pair with vanilla ice cream

1. Preheat oven 350

2. Combine Dry ingredients

• 1.5c flour

• 1 tsp baking soda

• .5 tsp kosher salt

3. Mix med on speed for 2 mins

• 2-3 eggs

• 1 tsp vanilla

• Bananas (1.5-3cups/3-6 bans)

• 1c packed brown sugar

• 3/4c butter softened

4. Slowly add flour mixture into wet mixture

5. Cook 45 mins in 2 greased loaf pans

Cardio Time!

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For those looking for home cycling options. After much thought and consideration, for my indoor cycling bike, I decided on the SF-B1805 bike from sunny health & fitness. The research took almost 3 months.

SF-B1805

In the end, I decided that in addition to quality; variety and saving money were also very important to me, so I ended up purchasing two bikes for much less that it would have been getting a really expensive popular commercial bike. It feels great knowing that I have 2 awesome bikes and am still able to keep nearly $2k in my savings account for retirement.

It just requires research, an extended warranty and knowing what’s important to you and you only.

For me I wanted the basics, no monitor (to have to potentially fix later), or extra bells and whistles. The only metrics important to me were cadence and heart-rate. I have an apple watch and my own HR monitor. I bought clip in pedals and a wahoo cadence counter. I already have an ipad for any of the many classes that are on the market nowadays including Les Mills on demand and Peloton, among many others.

Its a sturdy/commercial grade, smooth, quiet, 45lb flywheel, belt drive, magnetic resistance bike.

SF-B1805

As an alternative for when I want a different kind of workout on a bike; the second one is a Rogue Echo (assault-like) bike. These bikes are beasts for people into resistance training (think Crossfit games). I was still able to save nearly $2k as most name brand commercial bikes are around or close to $3k. I now have variety to add to my wahoo kickr which I use for long Zwift rides.

ROGUE ECHO BIKE

They are all gorgeous/sturdy pieces of equipment! I couldn’t be happier with how my home basement setup is coming along.

For my home gym, I went the bike route for many reasons. I have a school campus in less than a half a mile from my home in case i want to run. It even has a padded track. Outside of the track, the campus is also large enough to use as a walk/run option. A treadmill would have also taken up too much real-estate that could be used for other things.

Team – Be inspired to create the life/lifestyle you all deserve in 2021. Can’t wait to start putting classes together again. 🚴🏾‍♂️🚴🏽‍♀️

Key Lime Mayo Cake

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K E Y L I M E CA K E – is one of, if not my favorite, cake at the moment. Decided to do something a little different this Thanksgiving, and was a bit scared, but i did it anyway and it was awesome!!!

I compared three different recipes on Pinterest, thereby creating my own version and I’m not disappointed at all!

My secret ingredient is mayonnaise. Mayonnaise is essentially oil, eggs and vinegar. So this isn’t too far fetched. The oil content in the three recipes averaged 3/4 cup. The egg content averaged 4.5 eggs. I substituted oil for the mayo 1:1 at 3/4 cups. I used 3 eggs (the three recipes were anywhere from 3-6 eggs). After letting the cooked cake sit for 2 days to allow the lime flavor to set in and intensify, I frosted it with key lime cream cheese frosting and this is it. The best cake I’ve EVER made.

History – people used mayo in (chocolate) cakes back in the during WWII or the Great Depression when food scarcity forced cooks craving sweets to get creative.

To start just mix in a couple tablespoons of mayo to boxed cake batter for rich flavor. Mix a whole cup to really up the decadence or just substitute it in a regular recipe for the oil at the same amount. 1 cup oil = 1 cup mayo.

SEAMOSS 101

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Gold Seamoss

There’s a ton of sporadic information out there (some good/some lacking). To add to my frustration, despite having friends that have been taking seamoss for years, I received very little or sporadic advice/assistance from them in this regard. As such, I decided to take the bull by the horns and do my own research. In keeping with the format of the quick articles contained in this blog, this article is brief however, the information on this superfood is vast, including sourcing it from reputable seaports and distributors is key to getting the best bang for your buck as well as the most nutrient dense product out there. Let this brief summary inspire your own more in depth research of what will work best for you, your lifestyle and your body.

Purp Seamoss

At as little as two tbsps per day, this superfood contains 92 of the 102 minerals that make-up the human body and was widely popularized in the African American and other communities of color by the “self-proclaimed” doctor, Dr. Sebi (not an actual medical doctor).

Seamoss (Irish or carrageen moss), is a red algae. There are many different species. The most well-known and popular ones, Chondrus Crispus, Gracilaria and Eucheuma Cottinii come in a wide range of colors including gold, red, purple and more. It’s mainly found growing along the rocky parts of the Atlantic coastlines of Europe, the Caribbean and North America.

In Ireland, it’s been used for food & medicine for thousands of years and was even used during the 19th century potato famine as poverty food. Containing 92 of 102 minerals in the body, its considered one of the most nutrient dense foods on the planet. It is both vitamin & mineral rich, and when taken along with bladderwrack, will provide all of the 102 minerals that our body is made of and require. Among other things, this superfood filters out germs and bacteria during blood circulation. See the 3-minute video contained in this article for a more detailed list of its benefits.

The list of all the great things that this wonderful nutrient provides is almost endless. So much so, I decided to take the plunge and commit to it myself especially as we approach flu season and wave two of the novel Corona virus. Based on your lifestyle you can either opt for pill form, a pre-made gel or like me, you can make your own gel and bi-products by buying the actual dried seamoss itself. I’ve included a brief tutorial in my video, but there are also tons of them on youtube. I decided to buy the dried seamoss so I can use it in many different ways from cooking with it (including infusing it in teas), to making my own facial products and of course take internally. As of the writing of this article, I’m on my second batch of gel (which once gelled, lasts up to 14 days refrigerated).

I’m frugal and like getting the most of my investments. A little dried seamoss goes a long way. Dried seamoss lasts up to a year. For convenience, you can also freeze gelled seamoss in ice trays and store it in an airtight bag or container for up to 3 months.

Since there’s no shortage of distributors out there, after much reading, scrutiny and research; I decided start with a list of just a few that I felt a sense of confidence in to see for myself which brand I liked most (I’ve listed them below and will update as needed). Beware – some distributors make pool grown seamoss which isn’t necessarily fake, but it certainly doesn’t contain all of the desired benefits as wildcrated seamoss.

As I mentioned earlier, it can be used in herbal teas and even infused with cinnamon, which has it’s own blood regulating properties. But the uses are endless and further include, but not limited to smoothies, juices and water infused. I’ve even heard of people flavoring their own batches of seamoss with various other natural flavors. With regards to cooking, Seamoss can be used in porridge, soups and stews as a thickner. It’s considered by some as nature’s collagen – so it can be used as a facial mask to help reduce hyperpigmentation as well as in baths and in the making of bar soaps. As a post-surgery recovery treatment, it has also been used to aid in the healing process.

Yes! The list goes on and on. Again – a little research ain’t never hurt nobody, so go onto YouTube and have a field day getting full and excited from everything this superfood can bring you. I guarantee you, like me, you’ll be a seamoss junkie!!

Beauty Size Jar

Last but not least, don’t forget to watch my brief informative 3-minute video that will be sure to inspire your own research and fascination. Peace and blessings! ✌🏾🙏🏾☮️🧘🏽‍♂️

Preferred Sources – @vitalveganinc @wildcrated.seamoss @akeemo.therapy

Summer Squash Casserole

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S U M M E R and Zucchini squash casserole is something my mom made all the time when I was a kid growing up in Atlanta and even still today, I enjoy eating her version of this dish, which by the way is so easy to make into a meal by adding an additional protein source if desired. This is a take on that recipe. I remember her making it with premium saltine soda crackers. I substituted bread crumbs, added greek yogurt + and a tablespoon of bacon fat.

INGREDIENTS

  • squash (yellow + green varieties)
  • 1 onion chopped
  • half a stick of butter
  • half a cup of grated parmesan
  • 1 tbsp bacon fat
  • 1.5c bread crumbs
  • 2 tsp sage
  • 1c full fat or 2-5% greek yogurt
  • 1 can condensed cream of mushroom soup

INSTRUCTIONS

  • pre-heat oven to 350
  • separately boil water for squash
  • immerse squash in water until desired tenderness (but sure not to overcook at this stage as it will continue to bake later)
  • chop and slightly sauté onions in butter (add salt + pepper to taste)
  • add bacon fat
  • mix all ingredients (except crumbs)
  • place in big enough greased glass baking/pyrex dish
  • bake for 40-45 mins
  • broil on low for 5-8 mins at the end to brown the top
  • if desired, garnish with shredded cheddar and serve

LAMB BALLS

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I’m in the process of completely eating out of my freezer in terms of meats because I tend to save on quality meats by buying them only when they’re on sale. So I had a pound of ground grass fed lamb that I bought a few months back only because of the sale and the fact that maybe I can switch from my usual chicken and occasional fish and beef animal protein diet.

Well I did it! I thawed and used it. Found this amazing recipe online that included spices that I hadn’t tried before – like cardamon; As well as my occasional favorites – pine nuts cilantro and tahini (but never together) – Mouth watering right!? Dig in – Let’s go!

Ingredients:

  • 1lb ground lamb
  • med red onion
  • minced garlic
  • 2 inch piece of ginger
  • 1/4 c bread crumbs
  • Olive, coconut or avocado oil
  • Lemon zest (1 lemon)
  • Herbs (cilantro, mint and parsley) to taste
  • half cup pine nuts
  • half cup crumbled cheese (goat or feta)
  • large egg (beat)
  • 1tsp ea (cardomon, blk pepper, salt)
  • half tsp cinnamon

The sauce is a mix between tangy, spicy and sweet. In other words – so good!! Start with minimal amounts of the below ingredients and build from there based on taste. Remember you can always add but you can never subtract ingredients. So add cautiously. I also added a tiny bit of spicy finely chopped salsa to it for a bit more texture

  • 1/3 cup tahini
  • water (amount depends on desired thickness)
  • sriracha or hot sauce
  • maple syrup
  • salt (to taste)
  • lemon juice (1 lemon)
  • Cilantro – handful

Mix tahini and lemon juice then adding enough water to make a thin sauce. Add salt to taste.