With a new year quickly approaching, you may be ready to reset your body after all of the holiday goodies. If you're like me and always on the go, then you want hearty and healthy meals that are easy to prepare and will keep you full longer.

This week's recipe is just that: healthy, easy and filling.

Overnight oats is an effortless way to prepare oatmeal ahead of time. It takes only a few minutes to prep several jars/containers so you can grab it and go if needed. Studies show that oats and oatmeal have many health benefits that include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Known as the healthiest grain on earth, oats are a good source of fiber, carbs, protein, vitamins, minerals and antioxidants. It is said that eating oatmeal regularly can make you healthier overall. 

Overnight Oats
Prep Time: 5 minutes
Cook Time: 2 hours (or more)

Ingredients:
1/2 cup of old fashioned oats
1/2 cup milk of your choice
sweetener of your choice
chia, hemp and flax seeds
cinnamon
chopped fruit (topping)
almond slivers, walnuts or pecans for garnish


Instructions:
Fill mason jar or container with one part oats and one part milk. Feel free to add cinnamon, sweetener and yogurt before refrigerating. Place lid on container and put in the fridge for at least two hours or overnight.

Notes:
Preparing to eat your oats- when you are ready to eat your oats, add your sweetener, fruit, nuts and anything else you want to mix in. You can also heat up your oats after removing them from the fridge for a warm breakfast. You will want to do this before adding any toppings or garnish.
Substitutions- choose any milk you like for your oats. Coconut milk tends to add flavor and a creamier texture. If you add both yogurt and milk, you will want to adjust your oat to dairy ratio to your liking. If you do not have milk or yogurt, you can simply add water to make oat milk.
Additional ingredients- try a variety of sweeteners and toppings with your oats. Fruit, chocolate chips, coconut shavings and nuts are very common to add to oats. Maple syrup and honey are favorites among the sweeteners, but you can also use brown sugar, coconut sugar or agave syrup. Different spices may also give your oats a boost of flavor and more nutrients. If you are feeling  adventurous, you may want to try savory oats adding ingredients such as spinach, avocado, mushrooms, eggs, shrimp and sriracha. You never know, you may just love it!

Enjoy!

For Your Information
This recipe is:

• Family-friendly
• Lactation-friendly

• Recommended for pregnancy and postpartum nutrition
• Recommended for cesarean & other post op healing

1. Tell me about yourself.
I am a 1st generation American. My parents are Jamaican and English. I am the second oldest of 7 children from my father. I am a mother and a step-mother to three kiddos and I am a wife. I enjoy random adventures and quiet time. I am starting to garden and recently got a greenhouse. When my granddad lived in England he liked to garden and he had a greenhouse. Over the last few years, I have realized that I enjoy playing in the dirt and I feel like when I am gardening I am close to him and where I came from. 

2. How/why did you become a psychologist and mental health therapist?
I am licensed as a School Psychologist, Licensed Psychological Associate, and Licensed Clinical Mental Health Counselor. I was a shy child and after my parents divorced I withdrew. My school counselor noticed me when a lot of people didn't (because I was quiet and didn't cause problems at school). My older brother on the other hand acted out when all of the changes happened and there was no one who helped him. He was essentially a throwaway kid. When I was applying for grad school I decided I wanted to work in schools because I wanted to be the person who noticed the quiet kids and advocated for the throwaway kids. After 9 years of working in the schools, I realized that I could do more. I wanted to work with parents and families to help those children in a more comprehensive way. I earned my LCMHC and LPA and began working in private practice.
​
3. What is the mission or primary focus of Waite Psychological & Therapeutic Services?
The primary focus of WPTS is to help people identify ways in which they want to change their lives and the lives of their children in a safe and non-judgmental environment. 

4. Do you have any specialties or areas of expertise?
I specialize in parenting, life transitions, and working with Black women to process life experiences so that they can live a "soft life". In the area of psychological evaluations, I specialize in ADHD, Autism, and Learning Disabilities.

5. What makes Waite PTS unique and how do you best serve your clients?
What makes us unique is that we believe that there is no right or wrong way to live but however you choose to live should be on your own terms. We incorporate mindfulness, meditation, dance, and self-care in client treatment.

6. What are the best & most challenging parts of being a business owner and mental health practitioner?
The best part of being a business owner is being able to say "Umm get somebody else to do it." The most challenging part of being a business owner is maintaining balance in life because I have had to learn that not every bag is worth my energy. 

7. Where do you see your business in 5 ­years?
In 5 years, we will have expanded to our own building and will be hosting therapeutic treats and wellness retreats for people of color. My goal is to create safe spaces that allow women of color to explore their soft life.

8. Tell me about your most recent business wi­n.
We opened our new office space. It is a soft and welcoming space that I hope will be a space that women will love.

9. Please share any upcoming events or programs you will participate in or any special offerings for new clients.
We are going to start offering Executive Functioning skills groups for middle schoolers transitioning to high school. Young adult transitions Executive Functioning skills groups. Self-care Saturday Events for women and #FTK events for mom so that they can have a space to focus on themselves and their needs.

This summer we are going to start a podcast that is going to be fun and informative. 

To learn more about Selena and Waite Psychological & Therapeutic Services, you can visit their Facebook page and follow them on Instagram.

It's Black Maternal/Perinatal Health Week and today I am sharing some tips and suggestions to help Black mothers and families thrive during pregnancy, birth and the fourth trimester.

We all know the gut-wrenching stats and realities regarding Black women and health disparities rooted in racism, ignorance and outdated healthcare methods & models. Despite the health industrial complex's somewhat acknowledgment of this in recent years, not much has changed for Black mothers or their families. In fact, the rates of Black maternal mortality have increased since the pandemic began. And while there are so many reasons why this matter in itself is an unnecessary yet ongoing plight, Black women still have a long way to go when it comes birth & health equity.

So what can you do to make sure you are protected and have the birth experience you desire? Below are some suggested things you can do to better prepare for pregnancy & birth.
​

1. Start Preparing Early-Whether you are planning to get pregnant or it's a surprise, it's never too early to start preparing for baby. Nutrition is the first place to start. A healthy body usually means a healthy baby. Eating a healthy and balanced diet with vitamin enriched foods will be good for your womb and growing baby. I highly recommend preconception support from a doula or your OB/midwife if you are planning to get pregnant in the next six months. Prenatal vitamins are also a great addition for overall health. You can take them before and after pregnancy too. Food for thought: what will your life look and feel like with a new baby?
2. Proper Prenatal Care-Once your pregnancy is confirmed, you will want to seek a proper prenatal care. A highly rated obstetrician or midwifery practice will be your best options. You will be seen by your chosen provider periodically throughout pregnancy. Please be sure to choose a provider who is knowledgeable, listens to you, answers your questions and has a good bedside manner. If you find you aren't receiving quality care, don't hesitate to change providers at ANY time during pregnancy. There is no such thing as "too late" when it comes to receiving or deserving good health care.
3. Build Your Birth Team-Aside from good prenatal care, you will want to take take it a step further by building a birth team. A birth team is a group of support people who will be there for you in some capacity during pregnancy and birth. This includes your partner, other family, friends, your OB, midwife and of course your friendly neighborhood doula! Even seeing a chiropractor, lactation consultant and pelvic floor therapist in the fourth trimester have proven benefits for mom and baby during postpartum recovery. Having a strong birth team who are all in support of you and your birth plan is an added level of comfort I can't explain.
4. Make Room (Physically, Emotionally and Mentally): As you and your body transform and prepare for a new phase of your life, you will need to truly embrace the transition. It will be beneficial to let go of the things that no longer serve you. Schedules, activities and daily life as you know it will change so don't fight it. Identify your helpers and don't take any relationship changes personal. Your people will show up for you-no one else matters. Clear the clutter of your mind and release any negative thoughts or doubt. Everything you feel and carry, your baby will feel and carry.
5. Do You-Every pregnancy and birth is different and it is important to celebrate yourself throughout your journey. Ignore unsolicited advice and plan your birth the way you want. Every decision (from your pregnancy announcement to your birth plan) ultimately comes down to you and your partner.
6. More to Monitor: As a Black woman, there are additional things that we need to monitor while pregnant and also during the postpartum period. Your blood pressure being one main thing. Elevated blood pressure can indicate a greater issue like preeclampsia. Again, nutrition is very important as baby takes all of your nutrients (including the reserves you have stored up). Dental check ups can be beneficial as calcium can be depleted during pregnancy. Ask for help when you need it-the "strong black woman" complex is over and done. Whole self care (physical, mental, emotional and spiritual) is essential to being a good parent.

Remember, when it comes to your body, your baby and your health, YOU are in control. Preparation and the right support can make all the difference.

Did you know that September is:

• Sexual Health Month
• PCOS Awareness Month
• Gynecological Cancer Awareness Month
• Chronic Pain Awareness Month
• National Self Care Awareness Month

​Now that Fall is officially here, I wanted to revisit last year's "Self & Soul Care Season" and highlight some information related to the issues mentioned above. It is well known that the daily practice of self care keeps you in tune with your body. It becomes even more beneficial when something happens to the body such as illness, trauma or stress because you can quickly identify the problem and begin to process, reset & heal. And if you're anything like me, the balancing act we call life can get more than a little stressful at any given time. This week's guest blogger is my new friend, Shannon Thomas, Founder & CEO of Undiwash. Shannon and I connected through Endo Black earlier this summer and to say we hit it off is an understatement! I am so excited to have Shannon share her entrepreneurial journey with my followers.

1. Give me a brief background on yourself and Unidwash.
My name is Shannon Thomas the owner of UndiWash, UndiWash is a plant based vegan laundry detergent. UndiWash kills the bacteria that causes vaginal infections. I have worked in an Ob/Gyn office for the past 7 years so I am no stranger to the struggles women have with recurrent infections

2. How and why did you start Undiwash?
I have had my fair share of vaginal infections and have encountered so many women that just wanted a solution, I started UndiWash because taking antibiotics on a monthly basis was not something I wanted to continue doing. I figured there had to be another way to either stop or reduce the amount of infections I was having.

3. What were the best & most challenging parts of starting your business, both personally and professionally?
The best part about starting UndiWash is the response I have received from my clean panty crew members, the fact that my product is actually helping people get a piece of their life back is amazing to me. The challenging part personally is not being able to reach more people, I know there is a need for this product but it has been a little challenging trying to get to the masses.

4. What did you learn about yourself an­d your support system during the product development process?
I learned that we as a people can do anything that we set our minds to. There was definitely a challenge to get the correct ingredients and consistency but I was determined to figure out a way to make this product. During the entire process my crew made sure I had all the tools I needed to make this a reality.

5. Where do you see your business in 5 ­years?
I see UndiWash as a household name, We will be known for our detergent as well as the education we provide to anyone that will listen. Most people have not been taught proper hygiene techniques especially when it comes to our delicates.

6. What advice do you have for anyone looking to start a bu­siness?
The advice that I have for anyone looking to start a business would be to pray to be able to handle all of the things that comes with having a business especially if that is not the personality you have. For example, I am not used to talking to people. It takes me a while to be comfortable enough to hold a conversation with a stranger. With my type of business I have to talk to people to explain my product, I have to pray to be able to be comfortable enough to get that part of my business done. If i didn't pray I know anxiety would take over because this is something I would be uncomfortable doing.

7. Who do you look up to or admire in the holistic health community?
The person I look up to would be Bea Dixon, she is open and honest about how she started her business and she gives great advice to help others in this realm.

8. Tell me about your most recent business wi­n.
UndiWash is officially a part of the Spice Girlin Tribe, Being a Spice Girl with The Spice Suite gives our crew a brick and mortar place where they can come to chat with me while purchasing the products they need.

To learn more about UndiWash follow us on Instagram @Undiwash or visit our website ww.undiwash.co

QOTD: How's Your Quality of Life?

August is National Wellness Month and if you know me, then you already know that wellness is a top priority for me, personally and professionally. Recently, I made some much needed changes to my health and wellness routine. Last month I relaunched my fitness brand and Fitness Momshell 2.0 has been in full effect for a few weeks. I love being back on the dance floor, getting low and sweating with my students! I had a couple of "hiccups" in July, but I'm focused and ready to meet my August goals.

I made a major change in the Spring that has completely improved my quality of life in a major way. Because of my endometriosis, I folow a strict health and wellness regime (most days). Back in April, I had major oral surgery and without going into detail, it was a long, intense recovery. Four months later and I still can't eat apples. I lost almost 12 pounds during the first week of my recovery because I couldn't eat or swallow. Turns out, the surgery was a blessing in disguise. A total "reset" if you will.

Physically, I struggled. Not eating was just the beginning. I basically had to learn how to eat again. I still have a hard time with some foods, especially meat. My relationship with food has changed for the better (I had terrible eating habits during quarantine) and I think I have finally kicked this sweet tooth... I think.

After all I went through to get this surgery (that's a crazy long story for another time) and all the pain I endured during my healing and recovery, I promised myself that I was going put my health and wellness first from now on. No more sweets or wine. Period. With that wasted money, I created my "Wellness Budget" which now goes towards my supplements and wellness product purchases. Instead of consuming empty calories that make me sick, I am feeding and healing my body with some amazing herbs & holistic products. I made a clear cut decision and a commitment and I am happy to report: so far, so good.

I have also invested more time into my mental and spiritual wellness. I have also been spending a great deal of time reading the Bible for understanding and listening to sermons. This is a big part of my self care routine now as it helps to keep me focused and lifted. Staying positive is important with so much going in globally right now.

I know with the virus still lingering, there are those worried about what work and life will look like for the rest of the year and even beyond. Now is not the time to worry or fret. Do whatever you need to do to be and live. Invest in your health. You're worth it.