🥽 I’ve Been in the Kitchen Lab Friends!
In April I decided to choose me. Letting my creativity flow.
- Took a couple days off for my Health appointments
- Spent time writing, planning, and creating
- Spent time in the kitchen creating new recipes
- Working on curriculum for a new African-Heritage Diet class!
- Got SUPER consistent with exercise like Zumba and walking!
I chose April to hop back on with discipline.
Discipline is really about choosing yourself. It’s deciding how you will show up for you:
Making choices that align with your goals
Holding boundaries that protect your time, energy, and growth.
When you start moving that way, something shifts.
This month, I leaned into:
Financial discipline
Food discipline
Time discipline
The impact was real.
My thoughts became clearer, my health improved, and the results made every intentional choice worth it.
How will You Show up For You this month?
🌿 1. Schedule Your Health First
Book your doctor, dentist, or wellness appointments before your calendar fills up. Showing up for your health is foundational.
💰 2. Do a Weekly Money Check-In
Set a 20-minute block each week to review spending, pay bills, and stay aligned with your financial goals.
🍽️ 3. Commit to a Weekly Meal Prep Rhythm
Choose 1–2 days to prep simple meals or ingredients so you’re not relying on last-minute decisions.
🛒 4. Shop With Intention
Go into the store (or online) with a list, and stick to it. This supports both your budget and your health.
🥗 5. Build Your Plate With Purpose
At least once a day, intentionally build a balanced, nourishing meal instead of grabbing whatever is easiest.
🏃🏾♀️ 6. Move Your Body Consistently
Schedule movement like an appointment, walks, Zumba, stretching, whatever keeps you rooted and energized.
🧠 7. Protect Your Mental Space
Limit mindless scrolling or energy-draining habits. Replace that time with something that fills you up.
⏰ 8. Timeblock What Matters
Don’t just hope it happens, schedule it. Whether it’s work, rest, or family time, give it a place on your calendar.
🧾 9. Track What You’re Building
Log your meals, spending, habits, or workouts. Awareness creates accountability and real change.
🚫 10. Hold One Clear Boundary
Say NO to one thing each week that doesn’t align with your goals, whether it’s spending, overcommitting, or distractions.
🌱 Rooted Reminder
Self-discipline isn’t punishment, it’s alignment.
It’s choosing yourself in small, consistent ways that build the life you actually want.
What Am I Reading?
I resurrected my kindle! I love transferring my free library checkouts to kindle so I can carry it on the go. Getting ready for an on the go summer!
I also use my library card like it’s going out of style! I LOVE ❤️ reading and I’m so grateful we have public institutions that allow us to access what may be out of reach without them.
Although I’m not a big fan of Amazon, I am a fan of saving money. Here is a link to an article how to read library books on your kindle.
https://www.amazon.com/gp/help/customer/display.html?nodeId=GUWACXF9HENBXTQP
Although Ms. Iyanla can be a bit controversial, I am looking forward to reading her insights. She has expereinced significant life-changing events over the last 10 years, and her story can be helpful.
Iyanla Vanzant’s Spiritual Hygiene is a powerful guide that teaches the importance of caring for your inner world with the same consistency as your physical health. The book introduces “spiritual hygiene” as a daily practice of cleansing and maintaining your mental, emotional, and spiritual well-being—helping you release toxic patterns, set strong boundaries, and reconnect with your purpose. Rooted in her own life experiences and healing journey, Vanzant offers a path to inner clarity, peace, and alignment, reminding readers that true wellness requires ongoing, intentional care of the mind, heart, and soul. (books.apple.com)
The flavors of the Carribbean are my ultimate favorite. As I try to get better with spices, understanding flavor pairings of different cuisines are of GREAT interest to me. A Carribbean cooking class on the islands is in my future one day!
Sian’s Kitchen: Caribbean Comfort Cooking by Sian Anderson is a vibrant cookbook that blends bold Caribbean flavors with modern, approachable cooking. Rooted in her Jamaican and St. Lucian heritage, the book features around 80 recipes ranging from quick weeknight meals to comforting classics and traditional island dishes. It emphasizes the power of seasoning, culture, and connection—inviting readers to experience Caribbean food as more than just recipes, but as a celebration of community, music, and shared meals. (books.apple.com)
As my favorite actress, Ms. Viola really can do no wrong. When my husband brought this book home, he already knew it would be devoured! I’m looking forward to the thrills of this combo. Friends you know, I’m typically a “cupcake mystery” kinda lady. So if you see me writing about getting more sleep next month, you’ll know this book might’ve done it…. ha!
Judge Stone by Viola Davis (co-written with James Patterson) is a gripping legal thriller centered on Judge Mary Stone, a respected Black female judge in a small Alabama town. When she is assigned a highly controversial case involving a young girl and an illegal abortion, the trial quickly becomes a national flashpoint—bringing intense public pressure, moral conflict, and personal danger to her doorstep. As the case unfolds, Judge Stone must navigate the tension between the law and her own conscience, all while standing firm in her commitment to justice, her community, and herself.
Tool of the Month: 21 Day Bingo Card!
Over the December holiday, a few friends and I did a 21-day healthy eating challenge. To help us with the challenge, I created this BINGO card! Feel free to download, and give yourself some extra motivation!
One key point, place the bingo card somewhere you will see it EVERY DAY!
Posts This Month:
🪴 Sweet Swaps: Sweet Herbs and Spices of the African Heritage Diet
Inspired by another successful annual physical! I’m teaching a class at the end of May on what herbs and spices I use to swap in my cooking. I’ll be using Padma Lakshi’s book to give me the best details!
🍋 $50 Pantry Starter
When my refrigerator went out, besides the short toddler tantrum I had losing quality food I had some time to think and appreciate the best ways to stock and maintain a fridge. I’ll go deeper to discuss what items are a must in my pantry, and why.
🏚️ Third Spaces
I’m fascinated by the concept of Third Spaces. A “third space” (or third place) for social health is a setting outside of your home (first space) and work (second space) where people gather, connect, and build community.
In this post I’ll talk about why Third Spaces can have immense boost to your health!
👩🏽🍳 Werkin and Bakin with Whole Wheat Flour!!
So this is a super late post, but fun nonetheless. I’ll talk about my favorite cookies to make with whole wheat flour. Why it can be an easy swap with just a bit more planning.
Should be a fun writing ✍🏾 month!
Happy Eating!
J
If you’re craving a softer pace and more intentional living, I invite you to check out the book 7 Whispers from my Heart to Yours.
Here you’ll find wellness content designed to help you slow down, reconnect with yourself, and bring more calm into everyday life.
From gentle reflections to simple rhythms for home, wellness, and growth, this space is meant to be a companion on your journey.
https://www.amazon.com/Whispers-Heart-Yours-environmental-intellectual/dp/B0DMD4G2FM
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