Surviving winter blues❄️⛄🏂❄️

Winter is here and so are the cold weather together with the winter blues. Mother nature, however, has a solution for the winter blues. During the winter season, the sun does not shine as often as we need the sunlight, as a result many of us suffer from depression or the winter blues. We need the sun rays to improve our vitamin D and C intake. Vitamin Dand C is very important for our health.

I know many of you think it’s okay because you take a multi vitamin daily or vitamin D and C supplement. But this may not be enough. Studies have shown only 10% of vitamins are absorbed by our body and caffeine actually blocks out body from absorbing certain vitamins. As I said before mother nature have the solution and it comes in many forms to help us deal with the winter blues.

let’s start with our immune system, a strong immune system can help us defend against the flu, cold and upper respiratory infections, among other viruses. For the cold and flu infections, I recommend soup. Vegetable soup with bakchio /pakchoi is full of strong antioxidants and chicken soup with lots of green vegetables, carrots and pumpkin are rich with vitamins. These soups are full of vitamins and will boost your immune system to fight of any virus you may come in contact with during the winter season.

Fruits is also excellent as they are fill with vitamin C needed for a strong immune system also, oranges, grapefruit and strawberries to name a few can boost our vitamin C intake which is very good for keeping us healthy and happy until spring comes around. A body that is low in vitamin C is a body that cannot defend itself against infections.

Coffee is very good for the allergies and chest congestion; coffee will help open up our lungs and help with congestion. Tea is full of antioxidants and will help defend against virus and also keep our lungs congestions free, tea can also improve our mood and thinking. Green Tea my favorite, with some honey and lemon juice, you are good for the day. Green tea will keep your chest clear, help with coughing and nasal drip it will also boost your immune system. Of course, any type of tea is good for you, but green tea is a super tea it also helps to calm your mood and may help you lose some weight.

It’s important to eat healthy, vegetables and fruits. Not from the frozen aisle or from a can. This is healthy for you and will help you strengthen your immune system so your body can defend against all viruses. A strong immune system is a healthy body, young or old.

Please remember this blog is my opinion to keep you inform it is not meant to replace medical advice. If you or anyone you know suffers from any type of pain, please seek medical attention from a medical doctor.

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There are many people young and old suffering from joint pain. The cause of join pain can verry and the solutions can be different based on your age, The cause of your joint pain will be different for someone who might be a senior citizen. How do you know if your joint pain is inflammation of a more serious symptoms.

Discomfort, pain or inflammation arising from any part of your joints, including cartilage, bone, ligaments, tendons or muscles. The first step when you have joint pain is to visit your doctor for a checkup, based on where your pain is located, there will be an examination, x-rays, blood test and sonogram test. Because symptoms can be similar to other joints conditions, these different tests are need for your doctor to know exactly what is causing your joint pain, as sometimes joint pain may signify an underlying health condition. for example

Osteoarthritis: occurs when the cartilage that cushions the ends of bones in your joints gradually deteriorates. Cartilage is a firm, slippery tissue that enables nearly frictionless joint motion. Eventually, if the cartilage wears down completely, bone will rub on bone. Osteoarthritis has often been referred to as a wear and tear disease. But besides the breakdown of cartilage, osteoarthritis affects the entire joint. It causes changes in the bone and deterioration of the connective tissues that hold the joint together and attach muscle to bone. It also causes inflammation of the joint lining.

Factors and complications that can increase your risk of osteoarthritis include:

  • Older age. The risk of osteoarthritis increases with age.
  • Sex. Women are more likely to develop osteoarthritis, though it isn’t clear why.
  • Obesity. Carrying extra body weight contributes to osteoarthritis in several ways, and the more you weigh, the greater your risk. Increased weight adds stress to weight-bearing joints, such as your hips and knees. Also, fat tissue produces proteins that can cause harmful inflammation in and around your joints.
  • Joint injuries. Injuries, such as those that occur when. playing sports or from an accident, can increase the risk of osteoarthritis. Even injuries that occurred many years ago and seemingly healed can increase your risk of osteoarthritis.
  • Repeated stress on the joint. If your job or a sport you play places repetitive stress on a joint, that joint might eventually develop osteoarthritis.
  • Genetics. Some people inherit a tendency to develop osteoarthritis.
  • Bone deformities. Some people are born with malformed joints or defective cartilage.
  • Certain metabolic diseases. Include diabetes and a condition in which your body has too much iron.
  • Osteoarthritis is a degenerative disease that worsens over time, often resulting in chronic pain. Joint pain and stiffness can become severe enough to make daily tasks difficult.
  • Depression and sleep disturbances can result from the pain and disability of osteoarthritis.

Rheumatoid arthritis: is a chronic inflammatory disorder that can affect more than just your joints. In some people, the condition can damage a wide variety of body systems, including the skin, eyes, lungs, heart and blood vessels. An autoimmune disorder, rheumatoid arthritis occurs when your immune system mistakenly attacks your own body’s tissues. Unlike the wear-and-tear damage of osteoarthritis rheumatoid arthritis affects the lining of your joints, causing a painful swelling that can eventually result in bone erosion and joint deformity.

The inflammation associated with rheumatoid arthritis is what can damage other parts of the body as well. While new types of medications have improved treatment options dramatically, severe rheumatoid arthritis can still cause physical disabilities.

Joint Pain

Joint pain can be felt in multiple parts of the body. Age, weight, previous injuries, overuse and other medical conditions can all be factors of joint pain.

What is joint pain?

Joint discomfort is common and usually felt in the hands, feet, hips, knees, or spine. Pain may be constant, or it can come and go. Sometimes the joint can feel stiff, achy, or sore. Some patients complain of a burning, throbbing, or “grating” sensation. In addition, the joint may feel stiff in the morning but loosen up and feel better with movement and activity. However, too much activity could make the pain worse. Joint pain may affect the function of the joint and can limit a person’s ability to do basic tasks. Severe joint pain can affect the quality of life. Treatment should focus not only on pain but also on the affected activities and functions.

Who is more likely to experience joint pain? Joint pain tends to affect those who:

  • Have had previous injuries to a joint.
  • Repeatedly use and/or overuse a muscle.
  • Have arthritis or other chronic medical conditions.
  • Suffer from depression, anxiety, and/or stress.
  • Those who are overweight.
  • Suffers from poor health.

Age is also a factor in stiff and painful joints. After years of use, and wear and tear on joints, problems may arise in middle-aged or older adults. What causes joint pain? The most common causes of chronic pain in joints are:

  • Osteoarthritis, a common type of arthritis, happens over time when the cartilage, the protective cushion in between the bones, wears away. The joints become painful and stiff. Osteoarthritis develops slowly and usually occurs during middle age.
  • Rheumatoid arthritis is a chronic disease that causes swelling and pain in the joints. Often the joints become deformed (usually occurring in the fingers and wrists).
  • Gout is a painful condition where crystals from the body collect in the joint, causing severe pain and swelling. This usually occurs in the big toe.
  • Bursitis is caused by overuse. It is usually found in the hip, knee, elbow, or shoulder.
  • Viral infections, rash, or fever may make joint movement painful.
  • Injuries, such as broken bones or sprains
  • Tendinitis is an inflammation of the tendons, or the flexible bands that connect bone and muscle. It is typically seen in the elbow, heel, or shoulder and is usually caused by overuse.

How is joint pain treated?

Although there may not be a cure for the pain, it can be managed to bring the patient relief. Sometimes the pain may go away by taking over-the-counter medication, or by performing simple daily exercises. Other times, the pain may be signaling problems that can only be corrected with prescription medication or surgery.

  • Simple at-home treatments, such as applying a heating pad or ice on the affected area, may be recommended for short periods, several times a day. Soaking in a warm bathtub may also offer relief.
  • Exercise can help get back strength and function. Walking, swimming, or other low-impact aerobic exercise is best. Those who participate in strenuous workouts or sports activities may need to scale it back or begin a low-impact workout routine. Gentle stretching exercises will also help. Check with the doctor before beginning or continuing any exercise program.
  • Weight loss may also be suggested, if needed, to lessen strain on joints.
  • Acetaminophen, (Tylenol®) or anti-inflammatory drugs (ibuprofen), may help ease the pain. Both of these medicines are available over the counter, but stronger doses may need a doctor’s prescription. If you have a history of stomach ulcers, kidney disease, or liver disease, check with your physician to see if this is a good option for you.
  • Topical treatments, such as ointments or gels that can be rubbed into the skin over the affected joint area, may also help ease pain. Some of these may be found over the counter, or the doctor may write a prescription.
  • Dietary supplements, like glucosamine, may help relieve pain. Ask the doctor before taking any over-the-counter supplements.

If those medications or treatments do not ease the pain, the doctor may prescribe:

  • Supportive aids, such as a brace, cane, or orthotic device in the shoe, can help support the joint to allow ease of movement. The doctor, physical or occupational therapist, or social worker will be able to assist with the right option(s) available.
  • Physical or Occupational Therapy, along with a balanced fitness program, may gradually help ease pain and improve flexibility.
  • Antidepressants may be prescribed to help improve sleep for a patient suffering from joint pain.
  • Steroids, often given by injection into the joint, provide short-term relief of pain and swelling.
  • Painkilling drugs that help ease pain.

Please note that medicine, even those available over the counter, affects people differently. What helps one person may not work for another. Be sure to follow the doctor’s directions carefully when taking any medicine, and tell him or her if you have any side effects.

What can be done to relieve joint pain?

Surgery may be an option if the joint pain is long lasting and does not lessen with drugs or physical therapy and exercise. Please be sure to discuss this with the doctor to make sure that an operation makes sense.

There are many different surgical options available, including:

Arthroscopy: A procedure where a surgeon makes two or three small incisions in the flesh over the joint and gets into the joint using an arthroscope, or a thin, flexible, fiberoptic instrument, to repair cartilage or remove bone chips in or near the joint.

Joint replacement: If other treatments do not help, surgery may be needed to replace the joint once the cartilage that cushions and protects the ends of the bones gradually wears away. This can be done for hip, knee and shoulder joints.

A surgeon removes parts of the patient’s bone and implants an artificial joint made from metal or plastic. This procedure has had excellent results and the majority of patients feel long-lasting pain relief after this type of surgery.

What symptoms of joint pain are causes for concern?

Symptoms of joint pain range from mild to disabling. Without cartilage, bones rub directly against each other as the joint moves. Symptoms can include:

  • Swelling
  • Stiff or enlarged joint
  • Numbness
  • Noisy joints, or clicking, grinding, or snapping sounds when moving the joint
  • Painful movement
  • Difficulty bending or straightening the joint
  • Loss of motion
  • A red and hot and swollen joint (This should be evaluated quickly by a doctor

Please remember this blog is my opinion to keep you inform it is not meant to replace medical advice. If or anyone you know suffers from any type of pain, please seek medical attention from a medical doctor.

CONTACT INFORMATION / wellness coach

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Tea with friends and family in January

January 2023, first month of the year, the weather in New York City cold with a crisp, chill in the air. The air is cold enough to make me want to get warm. The best way to warm up. a nice hot cup of tea. Not the tea from a tea bag, but tea that has been brewed. The flavor of this tea taste absolutely delicious without milk or sugar, just the flavor of the tea

A little tea house called “The Prince Tea house” in Forest Hills

The ambience of this tea house is very intimate and cozy, ideal for conversation and catching up with love one’s update. This was the very first time I was having a family get together at this tea house and I enjoyed the experience very much. Accompanying the tea were sandwiches. With all the fixings and a small salad with dressing, there was also little cucumber finger sandwiches, little deserts, cup cakes, pies and homemade scones, served hot with butter and jam.

This was a very lovely way to spend a Saturday out of the cold. The food was not deep fried and filed with empty calories. Tea is very good for our hearts; organs and it helps with our cholesterol levels. The portions are small, so overeating is not an issue, unless you keep ordering after you are full. The cost was not bad also. The experience was wonderful, and I have memories that will warm my heart in the future. This an experience I intend to revisit again.

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Champagne and cherries cake to welcome the new year 2023

celebration cake

The new year 2023 is finally here and we are all exhausted from the celebrations, but there are still other events in our lives we will celebrate all year along. I created this cake from scratch, and I called it the celebration cake. Mainly because one of its ingredients is Champagne.


  1. 1 cup brown sugar
  2. ½ cup butter
  3. 3 large eggs
  4. 1 teaspoon vanilla extract
  5. 2 cups all-purpose flour or self-rising flour
  6. 1 ¾ teaspoons baking powder (no need for baking powder if using self-rising flour)
  7. 1 cup of champagne
  8. 2 bottles of cherries and the juices
  9. I teaspoon of cinnamon
  10. I teaspoon of nutmeg

Heat the oven to 350 degrees, greased the baking pan and place aside, you can use any type of baking pan or cupcake baking pan if you so desire. I like to use a bunt cake pan for this cake. Please remember there is alcohol so it will not be suitable for children.

In a large bowl mix together the eggs, sugar and the butter until fluffy, add all the dry ingredients and continue mixing. Add the champagne and one cup of the cherries juice and all of the cherries, (the cherries must be whole). Make sure there are no lumps and pour into the baking pan. Place into oven and bake for about thirty minutes. Take out of the oven and let completely cool before taking out of the baking pan.

Final out come

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The last recipe for the holidays is a “FIGGY PUDDING” The figgy pudding has a long-standing tradition with the holiday’s celebration, it’s a British desert. in particular and made for Christmas and welcoming the New Year There have been a song sang about this desert and do have lots of movie cameos. “The Christmas Carol “

This pudding is simple and easy to make, Figgy pudding is a steamed, domed-shaped cake baked in a water bath in the oven. It’s made with alcohol and dried fruit, which reminds me of traditional fruit cake made in Trinidad. Trinidad once was a colony of the British and much of the tradition celebrated in Trinidad has its history with British tradition and culture.

This dessert originally was made with 13 ingredients which represented Christ and the 12 apostles. It was finished with a sprig of holly on top as a symbol of the crown of thorns.

Near the end of the 16th century, carolers began to sing the English folk song, The poor singing on the rich’s doorstep. “We Wish You a Merry Christmas.”, “Oh bring us some figgy pudding,” and “we won’t go until we get some,” they probably were having a bit of fun, requesting a helping of this rich Christmas dessert.

In the past, preparations for the pudding began five weeks before Christmas. Twice-boiled in a pudding cloth, it was then aged—time-consuming and labor-intensive, Now, the dessert is steamed for a few hours as it bakes in the oven in a water bath. Christmas puddings are loaded with alcohol to draw out and intensify the flavor, most often rum or brandy. The kitchen will be filled with a mix of fragrant spices and spirits as it bakes!

Traditional Christmas Pudding 8 hr. 25 min


1 Cup Dried Currants

¾ cup Raisins

¾ cupSultanas (golden raisins)

2 tablespoons Candied Orange (finely chopped, peel)

2 tablespoons Candied Lemon (finely chopped, peel)

2 tablespoons Almonds (or finely chopped walnuts)

½ cup Brandy

2 cups Fresh White Breadcrumbs

½ cupAll-Purpose Flour

½ teaspoon Baking Powder

½ teaspoon Salt

1 teaspoon Mixed Spice

Mixed Spice

1 teaspoon Ground Cinnamon

1 cup Dark Brown Sugar (packed)

2 Large Eggs (lightly beaten)

1 Small Apple (peeled, cored, and grated)

1 tablespoon Molasses

1 Lemon (zest of)

1 Small Orange (zest of)

add Hard Sauce (for serving)

(Hard Sauce 1/4 cup unsalted butter room temperature, 3/4 cup sifted powdered sugar, 4 teaspoons brandy)

Beat butter with electric mixer until light and creamy. Gradually beat in sifted confectioner’s sugar. Beat in brandy. Cover and chill. (Makes about 1/2 cup)


In small saucepan combine figs, brandy and 1/4 cup water. Cover, bring to a boil over high heat then reduce heat and simmer 5 minutes. Cool to lukewarm. Drain figs, discarding liquid. Reserve 1/3 cup figs.

Puree remaining figs with buttermilk in food processor. In bowl of electric mixer, beat butter and sugar on medium speed until light and creamy. On low speed, beat in egg.

Mix flour, baking soda, salt, cinnamon, cloves and ginger. Beat in flour mixture alternating with buttermilk mixture. Stir in reserved figs, pecans and raisins. Spoon into buttered 4-cup ovenproof bowl or baking dish. Cover tightly with foil.

To steam, place rack in bottom of large stockpot. Add boiling water to depth of 1 inch. Cover pot and bring to a boil over high heat. Reduce heat and boil gently for 65 to 75 minutes (replenish boiling water if needed) or until wooden pick inserted in center comes out clean. Let sit for 5 minutes. Invert onto serving plate. Serve with hard sauce.

I hope you will enjoy this “FIGGY PUDDING” I would like to wish all and everyone a HAPPY NEW YEAR 2023. IF you would like to get in contact with me,

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Recipe #11 Holidays Ritual😀😃😄

The best recipe for the holidays is a very simple recipe and very easy to achieve each and every time. We run around each year with the holiday’s shopping, house cleaning, designing our homes, trying to show our neighbors how much the holidays mean to us. Does this make us happy, after the holidays are over, do you feel complete and happy? Because if you do not feel happy and complete. I have the recipe for you to fix this problem








Shearing the holidays with the people who you love and care about is one way to spend the holidays. There is no need to spend a lot of money for the holidays. Clean home, invite people you care about family, friends, loved ones.

Everyone brings a dish, and you can do a secret Santa. Each quest brings a gift for another guest and exchange happens sometime during your dinner or festivity… There can be a limit on the amount of money the gift can cost. Each person can also bring a dish or contribute towards the drinks. By doing this you will not be in finical dept after the holidays.

By spending the holidays with the people, you love and care for, the holidays become meaningful to you not just a spending pit. There is no burden to have the perfect holiday nor are there reasons for the holiday stress.

Everyone will share in the festivities, laughter, happiness, love with each other, without the stress and fulfillment will be achieved because the holidays would mean something now. A gathering with loved ones. After the festivities everyone can pitch in and help with the cleanup

Most people in third world countries do celebrate the holidays in this fashion and manner. So why not try this recipe out if it works, it will be marvelous for your holidays. What do you have to lose? The holidays have become about money and gifts that no one wants, A finical burden on our budget. It’s supposed to be a time for you to take a break from the hectic routine of your everyday life routine and spend time with your family.

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Curry duck is a product of a mixture of culture in Trinidad. The curry comes from East Indian culture and the cooking of the duck has change as the years went by. Guyanese people and people of India say, “duck curry”. It matters not how you call it, what matters how delicious it will taste when it is cooked right. So here is my recipe for curry duck also Trinidad style.


1 DUCK, cut into small pieces





BANDHANIA, also known as shado beni- pureed








1) The duck needs to be cut up into very small pieces, (duck can be very fatty, I remove the fat but it’s up to you if you want to remove the fat or not) washed very carefully with one Lemmon to take out any fresh taste, drain out all of the water after washing, then season with the pepper, onion, garlic, bandhania, ketchup, barbecue sauce and soy sauce. Mix very well and let stand for at least half an hour

2) Place pot on the stove (dutch or cast-iron pot for best result) make sure the pot is hot and add one tablespoon of oil (because duck can be fatty meat not a lot of oil is needed).

3) Add the garlic and let sauté until brown, add onion and the curry powder (4 tablespoons) let the curry sauté until the air is filled with the curry aroma.

4) Added the duck with all the seasoning into the pot and cover for two minutes, remove the cover and turn the duck well until all of the duck is mixed with the sauté curry, add the pepper and let all of the water burn out, and fry dry, add more water until all of the duck is covered with water and let cooked.

5) When the water has almost burn off add the alcohol and let cook, add salt to taste and let cook some more, you will need to taste the duck to make sure it’s fully cooked and make sure there is gravy / sauce when you have finished cooking

6) This duck can be eaten with Dhal Puri or fried rice or plain rice, believe me it’s delicious.

Since duck has a lot of fat it’s not a good idea to eat very often if you are suffering with high cholesterol. I eat duck once or twice a year on special occasions

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The holidays need deserts, and a sponge cake is delicious, easy to make and can be made from scratch. A very simple cake you can decorate or serve as is or with ice cream.


  • 3 eggs
  • 1 cup brown sugar
  • 1 tablespoon orange zest
  • 1 ½ cups all-purpose flour
  • 1 lb. of butter
  • 2 teaspoons baking powder
  • 6 tablespoons orange juice
  • 1 Nutmeg


  1. Separate the eggs while cold, then bring to room temperature
  2. Beat egg yolks, sugar, butter, and grated orange rind until light and fluffy. Mix flour and baking powder
  3. Together. Alternately add flour mixture and orange juice to the egg yolk mixture.
  4. In a separate large bowl, with an unused whisk, beat egg whites to stiff peaks, and fold into batter.
  5. Add nutmeg by grating a few springles
  6. Preheat oven to 325 degrees F (165 degrees C). Grease and flour one 9 inch round pan.
  7. Pour batter into prepared pan and bake at 325 degrees F (165 degrees C) for 50 to 60 minutes.

You can decorate with icing or frosting if you would like but the best way to enjoy a sponge cake or orange cake is by serving this cake without decoration, it’s diecious and tradition for Trinidad Christmas celebrations


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For the holidays a cook ham is a must in all home in Trinidad, traditionally its call a Christmas ham but

Christmas is over but the new year’s celebration is yet to come. So how about celebrating the new year 2023

with a Traditional Trinidad ham








I actually love the process of glazing this Honey Baked Ham. The rich sauce is easy to make, and I love how it seeps into the crevices of the ham and creates a slightly crispy golden crust. Here’s what you do:


  1. Combine butter, brown sugar, honey, and all the delicious all spices into a saucepan.
  2. Bring the whole thing to a boil, just until the sugar dissolves.
  3. Using a basting brush, spread most of the decadent sauce all over the ham, making sure to brush inside each slice.
  4. Then, baste the ham once more about halfway through the baking time.
  5. Place pineapple on the Ham and held them in place with the whole cloves
  6. Finally, broil the top of the ham in the oven at the end so the sauce caramelizes and bubbles.
  7. You can place cherries in the middle of each pineapple if you would like.


While I do not celebrate Kwanzaa, there are a community of people who do, and I would like to say to those how do HAPPY KWANZAA and would like to share with my followers a small history of this celebration.

Dr. Maulana Karenga, professor and chairman of Black Studies at California State University, Long Beach, created Kwanzaa in 1966. After the Watts riots in Los Angeles, Dr. Karenga searched for ways to bring African Americans together as a community. He founded US, a cultural organization, and started to research Africa

“first fruit” (harvest) celebrations. Karenga combined aspects of several different harvest celebrations, such as those of the Ashanti and those of the Zulu, to form the basis of the week-long holiday

The name Kwanzaa is derived from the phrase “matunda ya kwanza” which means “first fruits” in Swahili. Each family celebrates Kwanzaa in its own way, but celebrations often include songs and dances, African drums, storytelling, poetry reading, and a large traditional meal. On each of the seven nights, the family gathers and a child light one of the candles on the Kinara (candleholder), then one of the seven principles is discussed. The principles, called the Nguzo Saba (seven principles in Swahili) are values of African culture which contribute to building and reinforcing community among African-Americans. Kwanzaa also has seven basic symbols which represent values and concepts reflective of African culture. An African feast, called a Karamu, is held on December 31.

Unity:Umoja (oo–MO–jah)
To strive for and maintain unity in the family, community, nation, and race.

Self-determination: Kujichagulia (koo–gee–cha–goo–LEE–yah)
To define ourselves, name ourselves, create for ourselves, and speak for ourselves.

Collective Work and Responsibility: Ujima (oo–GEE–mah)
To build and maintain our community together and make our brother’s and sister’s problems our problems and to solve them together.

Cooperative Economics: Ujamaa (oo–JAH–mah)
To build and maintain our own stores, shops, and other businesses and to profit from them together.

Purpose: Nia (nee–YAH)
To make our collective vocation the building and developing of our community in order to restore our people to their traditional greatness.

Creativity: Kuumba (koo–OOM–bah)
To do always as much as we can, in the way we can, in order to leave our community more beautiful and beneficial than we inherited it.

Faith: Imani (ee–MAH–nee)
To believe with all our heart in our people, our parents, our teachers, our leaders, and the righteousness and victory of our struggle.



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