This Spring Break we decided to go cross country on Amtrak starting in Chicago, Illinois and ending in Los Angeles, California!! I was totally prepared for the adventure, but the culinary journey was an unexpected delight!
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π± My Rooted Kitchen Friends: Here’s What’s Coming in Mar: Letβs Chatπ«Έπ½π«·πΎ, Let’s Rest π, Let’s Eat π½οΈ
“You Will Encounter Many Defeats, But You Must Not Be Defeated”. -Dr. Maya Angelou Can we exhale in Mar? Whoooosahhh Feb was hardβ¦ Iβm incredibly grateful I have a community that shows up for each other consistently. I could not have picked a better word for 2026, ROOTED. Rooted in…
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π« Chai Say What!!! Pausing for Tea ππΎββοΈ
In my zest to pause with delicious tea every day, gathering and organizing my supplies in an easy to grab space was first. I pulled out this tea set with the MOST delicious chai Iβve ever had. It was so good, I gifted it to two colleagues this past holiday season!
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β₯οΈππ€ My Kwanzaa Dinner Plan! + Recipes π₯₯π½π
As parents, the days can be both long and short. Routines, responsibilities, obligations, and raising our children can become mundane. making purposeful time to teach values out loud as well as live them can mean so much.
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π£ 2026 Word of the Year Revealβ¦
To BE rooted starts with beingβ¦. The Woman Iβve fought so hard to become. Not standing still, but being grounded enough to grow.
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β¨4.5 My Greatest Achievement this year ππΎ +recipe
She then asked, what do I think has been the biggest change that helped me get there, without a doubt becoming a HOME cook.
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β¨πͺπΎ Do Not Let Your JOY be Stolen π± #FabulousForties!!!π
Happiness can come and go with whatβs happening around us, but joy is deeper. Itβs an emotion tied to our spirit, our health, and our sense of purpose.
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Soba Noodles π Love at First Sight #anti-inflammationfoods
So I might be late to the party when it comes to being a “home cook”…. but as folks know, Iβve hopped in with GUSTO!! There are many ways to fight inflammation in our bodies, physical activity, sleep, avoid risky substances, stress reduction, social connections, and Nutrition!!
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π Do You Have Time or Make Time? Time is a Gift + π« Evening Tea Recipe
The greatest gift I gave myself when we moved from Chicago to Cincinnati was Timeβ¦..
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π§Ί Farmers Market Haul: Findley Market #nationalfarmersmarketweekπ©π½βπΎ
Supporting farmers markets is a powerful way to invest in your local community, health, and environment all at once. When you shop at a farmers market, you’re getting fresh, seasonal food often harvested just hours before, which means better flavor and more nutrients. You’re also helping small-scale farmers and food producers earn a fair wage and sustain their livelihoods.
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π What Happens When We’re Lonely? 4 Steps to Combat π§ & a Playlist #socialwellness
Build a community where you feel known, loved, and supported. Poor Social connection raises the risk of heart disease by 29% and stroke by 32%.
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Save π° Swaps: Spinach π₯¬ Box Vs Bunch
For this swap you spend about 9 times less by buying bunch vs box spinach π€―!Food is one of our top home budget cost drivers. Facts are facts, so when we focus our time and energy is saving money and being healthy on food, we win with our household budget overall.
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π₯£ OOOOOOOATMEAL my β₯οΈ loves you! π«Άπ½#teambaked
Whole grains contain all three parts of the kernel. Reο¬ning normally removes the bran and the germ, leaving only the endosperm.Β Without the bran and germ, about 25% of a grainβs protein is lost, and are greatly reduced in at least seventeen key nutrients.
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πͺ΄My Edible Garden + first Vlog!
Will our family ever get too 100% growing our own food NO, but adding the backyard to our food sources has been such a joyful move for me.
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Protect Your Peace- Part βπΎ We Donβt Notice Stress Until itβs Taken Too Much #Loudwellness
I chose to take both physical and internal/mental space. I will add digital space as well! Thatβs ok! Choose your boundaries and where you need space.
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No More Discounts π« #TrustYourself
Discounts are areas we βoverlookβ or shortchangeβ our basic needs in order to allow us to focus on others. Discounts provide us with a tangible βscapegoatβ that avoids attention to self. Using “Sure” “Ok” or ” “I guess so” when you really want to say NO!
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Bye ππΎ Collards; Hello Callaloo π₯¬
Leafy greens are brimming with nutrients such as folate, calcium, potassium, magnesium and fiber. Yet, only about 10% of U.S. adults meet the recommended daily amount. I used to be in that 10%, until I dived into understanding how my heritage and health align with these powerful leaves!
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What the Mountains ποΈ Taught me about Self-Trust #environmentalwellness
Spending time in nature can act as a balm for our busy brains. wellness isΒ having good health by occupying pleasant, stimulating environments that support well-being. It promotes interaction with nature and also creating an enjoyable personal environment both in and out of your workspace.
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A Dream with a Plan: My First Book Signing πποΈ
WE SOLD OUT OF BOOKS! The level of readiness to change our health was palpable in the room.
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I Read 46 Books in 2024; Hereβs my Top 10βοΈπ #intellectualwellness
Grief is a gripping and strange emotion. I have no doubt it was her that whispered to me this morning βkeep writingβ. She loved the blog. β₯οΈπ’π€ . Through this time books have been a great comfort to me. So here it goesβ¦..
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Why I Chose to Self-Publish π #self-trust
So, if you like Whispers blog, the Book 7 Whispers from My Heart to Yours will be a great companion to you. I selected the best blog posts, tweaked them, and added additional βmicro-exercisesβ for real life application
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What is a Heritage Diet? 5 ways to adopt
I decided to study the African Heritage diet, become certified, and walk in the diet Myself for 30 days. I can’t ask people of my Community to navigate a life change I am not willing to do Myself.
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Whispers Wellness Series #6- Be Curious π
I truly believe people arrive in your life for a reason, a season, or a purpose. This defines my friendship with Joyce. We first met when I was a parent patron, frustrated with the lack of diverse activity offerings at my local library for children in our neighborhood. She was…
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Is my Neighborhood a Food Swamp? 5 Ways to Navigate it.
The picture on the front is an actual food stand in a neighborhood abroad. I was so taken aback by the amount of fresh fruit and vegetable options in one location. This image became the inspiration for this post; not only do food swamps exist, but we must empower ourselves…
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Wellness is a Lifestyle not a Destination: Whispers Origins
Seventeen months into my personal wellness journey, a lightbulb hit just this week. Each week I write posts centered on one element of the 7 dimensions of health model, but I’ve never wrote a post explaining each one. So, I pushed aside the original post for this week, and re-ceneterd…
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3 Books I Recommend to Mentees
Mentors provide a sort of professional safety. Equal parts listening ear, stern wisdom, and encouraging dreams often unspoken in other places. This describes a recent visit with my Mentor, and Friends Thom and Lovey. As I espoused my troubles, and whispered my new ideas their reassuring voices demonstrate how you…
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Are you Plant-Bound or Re-potting? πͺ΄
“Our bodies will express physically what we emotionally repress” Frances Edmonds Nearly 3-years ago I packed up 3 humans, 16 years of life-ing, and a puppy. We moved from Chicago to Ohio not only repotting our lives but most importantly desiring the warmth of other suns (Isabelle Wilkerson nod ;).…
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Mindful Nutrition While Traveling Series 1 β¦π«π
So I challenged Myself to stay on track with nutritious eating while traveling. Between work and personal travel this year I find Myself needing more discipline than ever to keep progress in check. After many, many months of tinkering with methods, I’ve found two “must do’s” that have become the…
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Mindful Conference Selection: Letβs Talk about it
According to CVENT 14.72 Billion dollars will be spent on B2B eventsπ€―. Conference season is in full swing!!! Iβm seeing lots of connections, smiles, and nuggets of wisdom shared across the platform. Iβve been asked a few times βare you attending xxx conference this year?β Or βare you presenting at…
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7 types of Rest for Restoration
So believe it or not this is me restingβ¦. A stack of books in a quiet nook of my favorite bookstore. The tactile feel of actual pages, highlighting meaningful passages and stilling my mind for a few moments of pondering as an ideal beautifully written by the author raptures my…
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Am I My Sisters Keeper? #womenshistorymonthreflections
As I traverse the state of Ohio, no matter the race, culture, region or background I often hear the same line “these days I’m just trying to get by“. Our dialogue flows indifferent to the cause; maternal health, heart disease, poor nutrition or mental health. Often I hear these similarities…
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5 π Meal Prep Containers
This week I had the privilege of co-teaching a meal planning class in the community. It was so much fun engaging around nutrition in very practical ways. One gentleman stated “I’m a bus driver, this container will help me set it up at night and take it with me for…
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Food Value Series: Convenience
Prior to this journey convenience was the driving force in my food decisions. Convenience is the state of being able to proceed with something with little effort or difficulty. The definition example could not have been more applicable :0 “the museum has a cafeteria for your convenience”. It was not…
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Occupational Sitting & 5 Hacks to Move More π
Many of the studies measured full-day sitting time, covering not only hours whiled away in front of the television, but also time spent in a chair at work. Together, those hours consumed a majority of a personβs life. βThe average adult spends 50 to 70 percent of their time sitting,β…
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3 Uses for a Work Bullet Journal (Series Part 3)π
I’ve been asked many times how do I keep the pace? I am a Mom, Aunt, Wife, Daughter, Sister, Friend, Health Exec, Health Coach, Blogger, ect… that still finds time to read, move my body, eat mindfully and take a weekend nap. I have no secret time machine, I Bullet…
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Health At Every Size Movement (HAES): Let’s Talk About It
As someone from the BIPOC community, I can personally attest education level and income do not shield you from being dismissed or disregarded in health care settings. To know a medical provider is making a concerted effort to avoid judgement and discrimination would absolutely make me seek them out as a professional. I can relate whole-heartedly to this line and experience.
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Iβm cheering for you! – Hype Woman Vibes π’
The Queen of R&B Mary J Blidge is my Hype Woman. Iβve never met her, but her songs have gotten me through a number of challenges. I can remember driving down the highway headed toward an important Audit; confidence growing as Ms. Mary belts out the words below in her…
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Do You Have a Stress Management Plan?
“The consequences of chronic stress are serious. Yet, many Americans who experience prolonged stress are not making the necessary lifestyle changes to reduce stress and ultimately prevent health problems.” (APA)
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Rejection is Redirection β¬οΈβ¬οΈβ‘οΈ
I challenge you to fill in the template and share with a trusted friend, partner, or even if comfortable with your work Leader. Letting them know this year, your focus is not just professional improvement, but a focus on my whole self. If for no other reason, bringing my whole self to work is the goal!
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The Work Bag⦠lets talk about it
If you’re not practicing self-care at work, are you practicing self-neglect?
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#30daysnackchallenge π ππ₯ππ₯π₯
As I began to plan holiday gifts this year I really wanted to find a theme that would support wellness in the lives of my family and friends. Some may know Iβm from a VERY large family and gift giving is a Herculean effort π. I’m not going to reveal…
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The Road to Belonging
Connecting into the local social infrastructure exponentially improved my sense of belonging
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Wellness Self-Love Series: Ode to Espresso βοΈ
Too often, we rush through our days without pausing for the small pleasures of life “hiding” in plain sight.
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5 Work Planner Recommendations for 2024!
“More women miss out on success, not for lack of talent but because we struggle with unequal life demands, proper support and personal organization.” -VJ Founder of NOTIQ- I hope this is helpful. If there’s a brand you love that I missed, drop it in the comments so we can…
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Certified Health Coach: Aligning my Professional and Personal Journeys
The Cornell Nutrition model has changed the health trajectory of my entire family; starting with me.
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Is the human spirit most neglected?
Before we jump into this topic, letβs align definitions of spiritual wellness; as itβs often misinterpreted. In my original post, we define spiritual wellness as possessing a set of guiding beliefs, principles, or values that help gives direction to one’s life. Whether you live your beliefs and convictions at home,…
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Decision Fatigue
Do you often wonder why at certain parts of the day you can become less decisive, even avoid decisions?This status has a name, decision fatigue. Decision Fatigue is a state of mental overload that can impede a personβs ability to continue making decisions and cause a feeling of depletion. How…
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Finding Social Wellness in Zumba? Research says…..
Social Wellness is the ability to successfully interact in a global community and live up to the demands of personal commitments. Health-Related Quality of Life is defined as a multidimensional concept mainly based on a personβs subjective judgment of physical, functional, emotional, and social well-being. It is considered an important…
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Emotional Wellness: 10 min meeting breaks
In times of heavy meeting days, I find myself saying “phew”, by 3pm. Without the right tools, planning and intention your schedule can drive you, instead of the reverse. When I came across this article (particularly this image) I was intrigued by the researcher findings and healthy ways to move…
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Slow living = Slower Pressure?
Physical wellness is often defined as encompassing a variety of healthy behaviors including adequate exercise, and proper nutrition. Chronic conditions such as Hypertension (high blood pressure) can be impacted significantly by small but consistent changes. In this week’s blog, we’re exploring an emerging concept “Slow Living”. Harvard Medical School Journal…
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2022 Books Read and Rankings
Intellectual Wellness: 2022 Books Read and Rankings 2022 was the most diverse reading years for me. Reading 26 books was definitely a stretch until the Fall when crunchy leaves, a long train ride (over 40 hours) and warm coffee propelled my reading habits. This year’s goal is 52 books, thankfully…
π± My Rooted Kitchen Friends: Here’s What’s Coming in April: How to Make Small Changes πΎ
When I first took on my health journey in 2023, the one gift I gave myself for the first time was time. I did not seek to have overnight results. I repeated to myself over and over, “small steady steps is how we meet our goals and sustain them”. Now,…
π Carolina Gold Rice- Heritage Grains π
By the 1720s, Carolina rice growers were telling slave traders that they wanted skilled Africans from the Rice Coast above all others. During the eighteenth century, more enslaved Africans from the Rice Coast were hauled into the ports of Charleston and Savannah than any other African region. βRice growing was a particularly complex form of agriculture, and thatβs why planters needed people from that part of Africa.
ποΈ Sacred Rest Book Discussion: This Book is THAT Important π―
“The weight of an unexamined life lies heavy against the heart of the weary. Funny how everyone can smell the char of your slow burn except the one standing in the fire π₯
π₯ ποΈ Spice Haul + Chatty ππΎββοΈ Video
In this haul, Iβm exploring new flavors from Spain, Portugal, Mozambique, and Trinidad, and thinking about how to weave them into my everyday dishes, even something as simple and familiar as roasted chicken.
π Book Club Drop-out: My 2026 Reading TBR! β₯οΈ Dedicated To Black Authors π
Happy 2026! We’re Deep into the Year can you believe it! Yes, I dropped out of the final book club I was attending ππΎββοΈ. I like can’t this year…. Being told what to read and everyone reading it I totally get can be a jam. I think about some podcasters…
βοΈβ₯οΈ Star of Anise: The βοΈ of my Coffee! ππΎββοΈ + Coffee Flavor Recipe
Elevate your coffee experience with the unique flavor of star anise. This aromatic and spiced coffee is perfect for those cozy mornings or as a delightful afternoon treat.
π¨πΎβπ€ Mom Wins! Feeding A Teen Athlete π ππΎββοΈ + Home Made Lamb Pitas Recipe
We interrupt regular scheduled program to deliver a win for the week! I’m a regular-smegular (real word haha π) working Mom attempting to feed my teen well each day. We’re in basketball season whoohoo! So that means I need to up the protein so he can play his best