Category Archives: Health and Wellness

Today I’m Relaxing Instead of Working

Empish sitting on mat in a yoga prayer pose

It’s Time to Relax

You are sitting in a comfortable position. The room temperature is just right. There is relaxing music playing in the background. Someone with a soft and gentle voice is giving these instructions:  Relax. Inhale through your nose and exhale through your mouth. Release with a slow awl. Sit back and close your eyes and gradually release the tension. Start with your toes. Working up your legs and hips. Moving slowly up your arms. To your shoulders, neck fingertips and head. Now slowly open your eyes and read my soothing blog post on relaxation. Well, maybe not the last part but you get the point.

I am relaxing today. Taking some time off. Maybe sleep in late for a change. Watch a movie or two. Read an audiobook. Or just do nothing. The last couple of Sundays I have been working. Writing blog post. Doing research. Taking courses to update this website. The list goes on and on.

It is good to take a breather from time to time. To rest, relax and release stress. To recharge my battery. I am an overachiever and Type A personality so I can get laser focused and I am in the zone. Then I am off to the races and not much else matters. The problem is I feel it later when my body is stiff, sore and aches all over. Making me exhausted and not good for much of anything else.

Blindness and Stress

also, because I am blind sometimes I feel the pressure to perform. To show the world and society blind people are smart. We are successful. We can contribute. We can do things. So many people have had little to no interaction with a blind person therefore all kinds of ideas and misinformation gets out there. Then people like me spend a lot of time pushing back on that and it is stressful.

When I saw on my calendar that Today is National Relaxation Day I knew I would definitely pause and take a break. And no guilt too because I have a legitimate reason. It is Sunday first of all and second a national observance. I got to do it, right? Yes, I do. So, I wrote this post in advance and when you read it I will be relaxing and not writing. I will not be working.

Relaxing Music Helps Me Sleep

Empish Sleeping

Now the other thing is this. I don’t just plan to relax today but relax on the regular. It is important to make relaxation a part of my lifestyle and not just a one off. So, what I have been doing is listening to relaxation, or maybe the better word is meditation, CDs. I started borrowing them from my county library through the Hoopla app. OMG! This app is wonderful because it is free and fairly accessible. Not only can I download audiobooks but movies and music too. So, one day I decided to try one of the meditation CDs to help with my sleeping problem. I found it extremely helpful as it soothed me and cleared my mind so I could sleep. I have made it a part of my nighttime routine or when I want to take an afternoon nap.

Now, I am done. No more talking about relaxation because it is time to actually do it. I am going to go and relax and I encourage you to do the same. But before you do, let me know ways you relax best in the comment section.

Watermelon is My Favorite Summertime Food

Empish eating a bowl of watermelon chunks

Watermelon and Summertime

Although today is National Watermelon Day eating watermelon has always been a part of my life. Ever since I was a little girl growing up in Texas these melons were constantly there during the summer months. My parents would buy these long, huge and heavy green fruits. Slice them up and place in the frig to get cold. Then later we would sit on the back patio eating slices of this delicious, sweet red food enjoying the summer afternoon. Ah, yes, those childhood memories.

Today, I have no backyard patio. But I do have the summer heat and my watermelon. Instead of purchasing large whole ones, I cheat a little. I use my visual disability as an excuse. Trying to do all that work washing, slicing, dicing and cleanup is just too much as a blind person. So, I buy it already cut up and ready to go. The grocery stores do all the work and provide them in little containers in chunks. This is perfect for my needs. I just swing through the produce section and grab a container or two of sweet and juicy watermelon. It is my favorite summertime fruit and complements my plant base lifestyle. Now, don’t get me wrong. I love grapes, peaches, nectarines, pears, pineapple, apples and all kinds of berries. But this time of the year watermelon is number one.

Here Are the Facts

It is refreshing. It is sweet. It is cool. It is nutritious. You just can’t beat it. I know, I sound like a commercial. And I am going to go a step farther with my praise in this post by sharing five facts from the Watermelon Board and Mayo Clinic about watermelons. And before I go I will even leave you with two quick and easy recipes you are sure to love.

A baby, looking directly at the camera with wide eyes, is taking a bite from a slice of watermelon while holding it with both hands as an adult helps by holding it too.

1.  Watermelon is a vegetable not a fruit. But all things relative it can be seen both ways. Watermelon is a member of the cucurbitaceae plant family of gourds and classified as Citrullus lantus. Related to the cucumber, squash and pumpkin. It is planted from seeds or seedlings, harvested and cleared from the field like other vegetables. But like the pepper, tomato and pumpkin, watermelon is a fruit, botanically. It is the fruit of a plant originally from a vine of southern Africa. Loosely considered a type of melon.

2.  Watermelon is a disease fighter. It has more lycopene than any other fresh fruit or vegetable. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye conditions, like macular degeneration.

3.  Watermelon hydrates. As its name so clearly states, 92% of watermelon contains water. It is the most common melon eaten in America and is perfect for staying refreshed and hydrated on a hot summer day.

4.  A watermelon is completely edible, including the seeds and the rind. This means watermelon is a zero-food waste food. The green skin is edible by cooking and/or pickled.

5.  When selecting a watermelon Look it over carefully. Scan for firmness free from bruises, cuts or dents. Scratching is fine because of all the handling in getting to market. Next, lift it up. It should be very heavy for its size. Lastly, turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Two Watermelon Recipes

Now as I promised here are two watermelon recipes to keep you cool and rejuvenated.

1.  Watermelon Arugula Salad

This one has no official measurements so add as much or as little ingredients as you desire.

*baby arugula lettuce

*watermelon chunks

*feta cheese crumbles

*roasted nuts (Sliced almonds or pecans work best. Roast them in oil with a sprinkling of cayenne or red pepper)

*strawberry vinaigrette salad dressing

In a bowl place baby arugula lettuce. Top with diced chunks of watermelon. Add feta cheese crumbles and roasted nuts. Lightly toss. Then drizzle with strawberry vinaigrette. Eat and enjoy.

A woman's hands holding a slice of watermelon with some bites taken from it.

2. Watermelon Lemonade

Move over Arnold Palmer! This beverage will quinch any thirst. Easy to make with just two ingredients.

*Watermelon chunks

*Your favorite lemonade

Place watermelon chunks and juice in blender. Pour juice into pitcher with lemonade. Like an Arnold Palmer, half and half works best. Sip and enjoy.

Blindness and Sleeplessness. Do They Cause My Migraines?

Migraines and Going Blind

The first time I had a migraine was also the first sign that something was wrong with my eyes. It was back in the mid-90s and my head was hurting like someone was banging it with a hammer. The slightest movement would send throbbing pain through my head. These headaches would come and go with no warning. When they did, I would go and lay in the bed being perfectly still, turn off all the lights and place a cold washcloth over my face and just ride it out. Regular over the counter meds didn’t help much. Before that time, I rarely dealt with headaches except if dealing with typical stress, tiredness or hunger. I would hear people talk about migraines but I barely understood what they were dealing with. I was clueless about their pain. It wasn’t until I started to go blind that I fully got it. That I understood the ramifications of a migraine. Once I got into a doctor to see what was happening with my eyes the migraines decreased and then totally disappeared.

Migraines and Sleeping Disorder

Empish Yawning

Fast ford several years later and I was diagnosed with non-24 sleep wake disorder also connected to my blindness. This disorder causes my sleep clock to be off track. I take meds to help but it is not a cure and you can read the details in a previous post here on Triple E. As the years progressed, I would wake up around 3 a.m. with a mind-blowing headache that was out of this world. I began to flashback to when I first went blind and thinking how similar the headaches    were except, they only came in the early morning. It was happening often and I started taking OTC meds frequently. After taking the meds my head no longer hurt but I would be physically exhausted like I had been in the boxing ring with a heavy weight champion and got the living crap beaten out of me! Sometimes I would be too tired to get up for work; calling out for a sick day. I was grateful that I had an understanding employer and not a too hectic work schedule. Since this was in the early hours of the morning the migraines disrupted my sleep making it hard to go back to sleep or if I did the alarm was ringing as soon as I got a good rhythm going. Needless to say, I was miserable but putting up with it. It wasn’t until a guy I was dating at the time pushed me to seek medical attention. So, I finally went in to see a neurologist and was diagnosed with migraines. The doctor took my blindness and sleeping disorder into consideration but was not able to give a clear reason for the migraines. I was put on a prescription and noticed a decrease in the number of times I had a full-blown migraine in the morning. Things changed for the better and what I realized is that I needed to do more self-care.

National Migraine and Headache Awareness Month

This month is National Migraine & Headache Awareness Month. The theme is “A New Era of Care,” reflecting the wave of innovation in treatments and approaches to managing headache and migraine disease. CHAMP, the Coalition for Headache and Migraine Patients created this awareness month and is comprised of organizations sending a unified message about headache and migraine diseases. Every June they dedicate the month to spreading awareness and education through various campaigns and initiatives.

World Migraine Summit

I got into a steady routine with my migraine meds and doctor appointments. Things moved along okay until this year. In March I attended the World Migraine Summit remotely and learned so much. It was a free 9-day event and addressed various aspects of how migraines impact your life. I learned about migraines and race. Migraines and gender. Migraines and food/nutrition. Migraines and exercise. Migraines and medical treatment. Migraines and sleep. The list goes on and on. I walked away understanding that I needed to take it up a notch with my self-care. I had gotten lax because I had stop writing in my headache journal and was taking OTC meds with my prescription. I realized that I needed to take the bull by the horns and get more assertive with the care of my migraines. So, I made four major changes.

Four Life Changes

1.  I purchased an Ice Beanie and Migraine Cold Pack, which I learned about from my favorite Friday night show-The Shar Tank. This little soft cap has slots for ice packs and you wear it on your head to help with migraines. I know it might sound strange or a bit silly. But it actually works! Cross my heart, it really does.

Empish Sleeping

2.  Since my migraines come during my sleep, I made changes in my sleep routine. I have always known that a cooler room temperature helps in sleeping. My thermostat was already turned down low, but I purchase two cooling pillows. I also changed my sleeping attire to cotton tank tops and pajama shorts. I get hot at night and I knew if I could stay cool while sleeping that would not only help me sleep better but help reduce my migraines.

3.  I changed my diet. I have been slowly moving to a plant-based approach. So, eating more veggies, fruits, and even tofu is a part of my meals now. Drinking more homemade protein shakes for needed protein. I have also switched to taking liquid multi vitamins for better absorption and digestion.

4.  The last new change I am making is to see a new neurologist. Not that my current doctor is bad, but I need to shake things up a bit and get some new eyes on my chart. Sometimes it is good to get a new prospective when you have been dealing with something for a long time. Things change and there are new developments. So, I want to see what is out there and explore my options.

Implementing these changes have already produced positive results. I barely take OTC drugs anymore yet still take my prescription med regularly. Although I still wake up at 3 a.m.  I seldom have a headache. I am cautiously optimistic because I don’t know if my blindness or sleeping disorder is the cause of my migraines. I don’t know how long these positive changes will last. I don’t know if making more changes or seeing a new doctor will give me the answer. But one thing I do know is that taking better care of myself will help me to be healthier and happier.

Going Meatless with Tofu Taco Night

Empish at gas stove

I love tacos! Chicken tacos. Shrimp tacos. Ground turkey tacos. Fish tacos. Hard shell tacos. Soft shell tacos. Even tacos with just rice, beans and cheese. Or better yet a taco salad. Now, you get the point on how much I love tacos. I decided recently to start adding more plant-based foods in my life and that includes tofu. So, could I make tofu tacos?

Tofu Comes in Crumbles

Well, I was up for the adventure and decided that I could do it. I called upon my vegetarian friends, did some online research, went grocery shopping and got to cooking. I discovered that tofu comes in various options and I am still learning the myriad ways I can purchase it. But for my tacos the best was in crumbles. I found them in the frozen health food section at the grocery store. To my confusion but delight I found a variety of tofu crumbles already seasoned. Since I was not initially aware they came this way, I wasn’t prepared and didn’t understand my options but the store clerk told me   that one package had a picture of, you guessed it, A taco! Bingo, sold! That is the one I wanted.

Cooking Tofu

Next, I called up my vegetarian friend to figure out how to cook my new treasure. She said cook it just like you would ground beef, chicken or turkey. Well, that was easy breezy! I knew how to do that. I also asked about adding taco seasoning. I usually grab a packet of seasoning found next to the shells in the store adding it to my meat. She said to taste first and see how you like it. If you add the taco seasoning maybe just half the packet. Well, I kind of followed her advice but kind of didn’t. I got a little too happy and ended up using the whole seasoning packet. This made my crumbles too salty. But once I added my toppings of lettuce, salsa, tomatoes, shredded cheese and pickled jalapeño peppers I could barely taste the salt. I mostly used hard shells for my tofu tacos, warming them up in the oven on my specialized taco rack, but I tried one or two soft shells too. I served them up with a side of Mexican-flavored rice and black beans.

Perfecting Tacos and Trying Other Dishes

Ah, yes! As I sat eating my delicious meal, I was feeling pretty proud of myself for taking on this new challenge. I realized it was easier than I imagined and I was emboldened to take it higher the next time. I also realize that part of my no salt spice collection was one that would be perfect for tacos. It’s called Mexican Aromatics and instead of using taco seasoning I am going to use that instead. I think once I perfect this tofu dish, I am going to expand my palate and try tofu in other ways. I am excited about the possibilities.

I’m Fully Vaccinated but Will Still Wear a Mask

Empish wearing orange top with her college alumni, Florida A&M University, facemask

Today marks two weeks after my second vaccine shot. This Means I am fully vaccinated and according to the recent announcement from the Centers for Disease Control and Prevention (CDC) I can stop wearing my mask under certain conditions. The guidelines say, “If you are fully vaccinated, you can resume activities that you did before the pandemic without wearing a mask or physically distancing, except where required by federal, state, local, tribal, or territorial laws, rules, and regulations. That includes local business and workplace guidance. You will still be required to wear a mask on planes, buses, trains, and other forms of public transportation traveling into, within, or out of the United States, and in U.S. transportation hubs such as airports and stations.”

I should be elated by this news, right? Yet, I am not. Don’t get me wrong I am happy because part of this means that as a country, we are moving in a positive direction with this virus but I still feel some trepidation. The reason being is that I am vaccinated but what about others around me? It’s not like I can tell in some kind of way who is vaccinated and who is not. So, because of that I am still going to wear my mask in public places like grocery shopping or getting my hair done.

Three Reasons for the CDC Decision

I was listening this morning to the Pod Save America podcast and they interviewed Dr. Fauci. He said the CDC decision came about because of three things:

1.  The vaccine is better than was shown in clinical trials.

2.  The vaccine works well against variants.

3.  Studies are showing high levels of protection, meaning that you are less likely to get infected and to pass on to others.

Guidelines Not a Mandate

The news to stop wearing a mask is not a mandate but just guidelines. The CDC wants to help assure vaccinated people they are safe. I can appreciate that information and will proceed with caution. I trust science but don’t trust people in the same way. I realize after the announcement was made that we will be on an honor system. Even if you show your paper vaccine card that might not be enough proof because there are already forged versions floating around. Additionally, the vaccine card information is only recorded in your state; there is no federal database.

The other concern I have about this is the announcement was made so quick. Businesses and government officials were caught off Gard and were surprise. This doesn’t give much time for people to get their act together and figure things out. If you are a business owner, how do you handle this news? It doesn’t seem to be any recommendations or advice for you. It is like every man for himself to figure it out. This is a problem and will leave people all over the place doing all kinds of things. Good, bad and otherwise. I was thinking that maybe rolling this guideline out over time in stages, giving people time to adjust would have been a better approach.

Empish grocery shopping wearing a facemask

Another concern I have is that we have not reached heard immunity. Lots of people are not vaccinated or have just gotten the one of two required shots. Some people don’t want to get vaccinated and some people can’t for various reasons. So those folks still need to wear a mask. But will they? This is another reason why I still will wear mine.

Don’t Know What the Future Holds

Lastly, COVID-19 is new. Going through a pandemic is not something we are experts at doing. Information about this virus changes constantly and who knows what we will be told next week, next month or even next year. Yeah, I am fully vaccinated but how long will that last? Six months? A year? Will I have to get a booster shot? What about getting the virus even though you are vaccinated like the members of the New York Yankees? These questions have not clearly been answered and so again, this is also why I will continue to wear a mask. We just don’t know what the future holds. I have been doing the 3 W’s: wash my hands, wear a mask and watch my distance for the past year. I don’t want all of this work and effort to go down the drain so until I get more clear and solid info, I will continue to wear my mask even though I am fully vaccinated.

Now, what about you? Now that the CDC says you can stop wearing a mask if fully vaccinated will you do so? Why or why not? Share your thoughts with me.

Being a Vegan is not Just for White Folks Only

The Invisible Vegan: A Movement Toward a New Consciousness poster with a green background and a black stylized fist grasping an orange carrot. In the lower left corner are the list of the featured performers'.

I recently made some changes to my meal plan and have moved more into a plant-based diet. This change surprisingly has not been too hard because fruits and vegetables are my jam. Even before I started working from home, I would take a salad to work just about every day for lunch. It would be filled with lettuce, tomatoes, cucumbers, broccoli and even green bell peppers and onions with a sprinkling of chopped nuts. My co-workers would be eyeballing my lunch as I quickly moved out of the break room and back to my office to eat my crunchy rainbow feast. So, when I heard about The Invisible Vegan documentary by Jasmine Leyva I just had to watch it. Now, before I give my two cents let me give you the summary.

Summary of Invisible Vegan Documentary

The documentary begins with the personal story of Jasmine Leyva, a 30-year-old black actress and filmmaker currently based in Los Angeles. Over the past seven years, Jasmine has committed herself to veganism, both in lifestyle and research. Taking Leyva’s unhealthy childhood growing up in Washington, DC as a point of departure, the film interweaves her narrative with the professional and personal experiences of a prominent group of vegan activists. The film integrates interviews with popular culture luminaries including Cedric the Entertainer (actor and comedian), John Salley (former NBA player and wellness advocate), and Clayton Gavin (aka Stic of the hip-hop duo Dead Prez).

The Invisible Vegan also explains how plant-based eating is directly linked to African roots and how African-American eating habits have been debased by a chain of oppression.

Africa, Slavery and Soul Food

AS I sat and watched the 90-minute film, I was nodding my head and saying, “Yes, that’s right, that’s right!” Sounding like people in the amen corner at church. She was speaking truth to power and I was not too surprised by nothing coming out of this young lady’s mouth. She started out explaining how a plant-based diet came from Africa and how it is not just for white folks. She ticked off the names of Civil rights activists who are vegetarians like the late Rosa Parks, Coretta Scott King, and Dick Gregory. She mentioned Angela Davis too. This was enlightening because I only knew about Dick Gregory as I had read about his diet plan before. He was a firm believer in better health just as much as in civil rights.

She talked about how our enslaved ancestors were forced to eat the scraps on the plantation. How they made meals out of the leftovers. Yes, this is so true. I remember reading the book Roots and many other slave narratives where scenes played out just like this.  Because of this situation Black people passed down this type of eating from generation to generation. It is embedded in our family and culture.  

So, when she started talking about losing the “Black card” I knew exactly what she was talking about. I am nodding my head again. The type of food our ancestors ate on the plantation evolved into what we call today as soul food.  This includes favorites like fried chicken, collard or mustard greens, okra, cornbread, sweet potatoes or yams and blackeyed peas. It also includes some kind of pork product like ham, pig’s feet, hog head cheese and the all-time favorite for many Black folks – chitlins! So, if you are a Black person and don’t eat soul food then you can lose your Black card and be called out. That is not a good situation. Believe me I have been there myself. Not for being a vegan, like Jasmine, but for my efforts in trying to lose weight. Many of these items are not healthy and/or not cooked in a healthy way. So, believe me, I get it. She also talked about how eating soul food is not just the food itself but about a sense of being and belonging. These foods are comforting and connect us to our family, history and legacy in this country. If you don’t think so, go back and watch the classic 1997 movie Soul Food.

Challenges of EatingHealthy

A head shot of Jasmine Leyva with long dark hair, smiling and leaning on one arm in a casual pose. She is wearing a brown and white sleeveless top and a long silver chain around her neck.

With this being said, it is hard for people to change and move to a healthy diet or even become a vegan for that matter. She shared about her journey to become a vegan and the ups and downs of that experience. When it comes to diet and nutrition our doctors are not well equipped to help because they get little education on it when they are in medical school. They are sometimes more apt to write out prescriptions or recommend surgery. I experienced this myself when talking to my PCP and was fortunately referred to a nutritionist.  There I learned about food groups and how food impacts the body. She also talked about food deserts and lack of access to healthy foods. As they say, “No Whole Foods in the hood!”  I could also relate to that too. I have had to get on the bus and travel miles away to find healthier options. And don’t forget about the cost of healthy food! OMG! Why does organic cost twice as much? Crazy! It takes a lot of work and energy to do all of this which I find very stressful at times.  No wonder it is so easy to grab a hamburger at McDonalds. One thing I found interesting and a bit surprising was how meat processing plants are located near minority communities. I didn’t realize that. I mean I knew about how they treat animals, the hormones and the runoff; but not the location.

No Judgement to Become a Vegan

The last thing about the documentary is that it was not judgmental. Jasmine shared her life journey, laid out the facts, and had other people share their experiences. It was not this hard-line approach. She encouraged you to start where you are. I am not ready to go totally vegan but I thought I could do something like meatless Mondays, tofu Tuesdays or salad Saturdays. You know, ease my way into a plant-based lifestyle.

Although this film is not audio described for people like me with vision loss, I still got so much out of it. I encourage you to check it out especially if you are trying to change your eating habits and curious about a vegan lifestyle. The Invisible Vegan is available to watch now on TubiTV and stream on Amazon Prime

My Treadmill is Used for Walking Not a Clothes Hanger

Empish on Treadmill

National Walking Day

One day I was having my treadmill serviced and the maintenance guy told me, “I can tell you actually use this treadmill. It is not a clothes hanger like my other customers.” I had to chuckle when he said that because he was right. Although that compliment was said some years ago, it still holds true. I walk on my treadmill as a form of staying healthy and exercise. Even more so with COVID as it helps with my mental well-being as I continue to shelter in place. I walk a couple of times a week and plan on walking today to honor National Walking Day, started by the American Heart Association as a way to encourage and educate people on the health benefits of walking.

I started walking as a form of exercise in college. Many sunny days in Florida I would lase up my tennis shoes, pop in a cassette tape into my Walkman, and start walking through my neighborhood. Other times I would walk to campus, work, visit friends or to run errands. Ah, those were the days. Walking in the warm weather with the wind blowing softly in my face, and bobbing my head to the latest hit song. When I graduated and moved to Georgia, my walking outdoors abruptly stopped because there was little to no sidewalks and even less respect to pedestrians. I remember when I first arrived reading an article in the Atlanta Journal Constitution about the number of pedestrian fatalities. Yes, that is correct. People dyeing while walking around Atlanta. Well, that wasn’t going to be me. So, I had to figure out other ways to workout. It was a struggle because shortly after I moved, I began to go blind and the traditional methods of exercise were lost to me. Yet, at the end of the day walking was still a possibility. I just had to move it indoors onto a treadmill. So, that is what I did. I purchased my first treadmill in 2003. You won’t believe it but old faithful is still going strong after all these years! I walk for about 30 minutes a couple of times a week. I have long since let go of the cassette tapes and Walkman and now listen to music on my stereo with handheld remote control. Or sometimes I will watch TV, listen to an audiobook or podcast. Here are ten benefits of why I use my treadmill for walking not a clothes hanger.

Benefits of Walking on a Treadmill

1.  Treadmills are designed to be easier on your joints, which is great for me and the arthritis in my knee.

2.  The weather doesn’t stop me from walking.

3.  I can walk anytime of the day or night.

4.  As I said before I have watched TV, listened to an audiobook, music or podcast while walking on a treadmill.

5.  Treadmills have cup holders for your water bottles, smartphone, and other items so you don’t have to carry them.

6.  Treadmills allow you to walk at a constant speed and rhythm, which can be helpful if you tend to walk too fast or have problems pacing yourself.

7.  You can hold on to the handrails for stability if you have balance problems.

8.  If you have allergies, outdoor pollution or poor walking conditions in your community walking on a treadmill is a better option than walking outside.

9.  Treadmills can keep track of heart rate, speed, time and calories burned.

10.  You can program the treadmill to set the speed, incline, and difficulty of your walk and change this whenever you want.

I have been able to take advantage of just about all of these benefits of walking on a treadmill. Additionally, my blindness doesn’t impede me from its usage, with some simple braille labeling my treadmill is fairly accessible.  As a result, my mental and physical health has improved. The ability to have a stable and consistent form of exercise at my fingertips is critically important to me. That is why my clothes stay in my closet and not hanging on my treadmill. I encourage you to make a commitment to yourself, if you haven’t already, to get some form of physical activity going. Use this day of observance as your jumping off point and get out there and walk.

Maintaining Happiness During a Pandemic

Empish sitting on mat in a yoga prayer pose

Today people are celebrating the International Day of Happiness. Is it possible to be happy or to maintain happiness during a pandemic? Yes, I think so. First let’s look at the definition. According to Merriam-Webster the word happiness means “a state of wellbeing and contentment.” Now, I take this to mean that it is a mindset or a decision you make. I can determine to be happy or not even in the middle of a crazy situation. In thinking about the decision to be happy, this year’s theme is “Keep Calm, Stay Wise and Be Kind.” I reflect on how relevant this theme is to the coronavirus and its one-year anniversary also this month.

Keep Calm. One of the biggest things that has exposed my resilience and maintained my happiness has been my ability to keep calm. It is not to say that there have not been days during this past year that I didn’t feel anxious, worried or stressed out. I remember last year dealing with my inaccessible mobile banking app and struggling with online grocery shopping. Both situations had me pulling my hair out and gritting my teeth! I ended up having to step back, regroup and figure out another solution. My mental health was not worth it in the end. I was determined to focus on the things I could control. To breathe. To remember the things to be thankful for in my life. I also stayed away from things that would cause me extra stress like watching too much news, scrolling social media and talking to people with negative energy.

Empish Holding Shopping Cart

Stay Wise. You don’t have to be old as dirt to be wise. I have learned over the years   to seek wisdom in multiple ways. Asking for help from God, people and even a frog. I also like to watch and pay attention to people around me. You can learn a lot from other people’s life experiences and mistakes. Things you can do or avoid. Lastly, seeking information from reputable sources. This I did especially when the virus struck. Checking out multiple sources of information and doing some research has helped me maintain my happiness during this pandemic. It has relieved my stress and worry. Helping me to stay focus and centered.

Be Kind. I have always been told it doesn’t take much to be kind to someone. It can be in your speech or in your actions. During this past year and even now, the coronavirus has got people on edge. Folks got a short fuse and it don’t take much these days to set someone off. Even this cancel culture where the slightest thing said or done goes viral and a person can get shutdown.  I have to remind myself that people got a lot going on. To not make the wrong assumptions and to give the benefit of the doubt. To slow down and to be kind.

Kindness can come out in being considerate and showing compassion. Many people are grieving. Whether it has been the loss of a love one or friend to COVID-19. The loss of employment or a business. The loss of experiences like proms, parties, graduations, and special celebrations. The loss of meeting with others on a regular basis. People are grieving so being kind can go a long way in showing that you care.

Empish on Recumbent Bike

I have also been able to maintain my happiness during this pandemic by indulging in things I love like reading books and watching movies. I have kept a daily work schedule and exercise routine. Having some kind of normalcy has made me happy and given me a feeling of control over my life. Realizing this too shall pass has helped me too. Of course, I have no idea how long we will continue to be in this shut down but I know it will not be forever. I know that perseverance is in order. Staying focus on the end goal of keeping safe. Practicing the 3 W’s: Wash your hands, wear a mask and watch your distance.  Lastly, knowing that the vaccine is here and we are turning a corner has given me some peace and joy.

Black Female Research Scientist and Inventor Advocates for Better Eyecare and Treatment of Blindness

A black and white photo of a young Patricia E. Bath

Patricia E. Bath

This month is Black History Month and I am so excited to share about this phenomenal woman I learned about from the podcast called Encyclopedia Womannica. I have been a listener and subscriber for a long time now, at least 2 years, and every day I learn about some incredible woman and what she has done in the world. Well, this time the woman was Patricia E. Bath. Much like our US Vice President, Kamala Harris, Bath, was the first in many categories. Let me list them for you:

1.  The first African-American to complete a residency in ophthalmology

2.  the first Black woman to receive a medical patent 

3.  The first American woman to be named a chair of ophthalmology.

Bath’s Early Years

Obviously, being the first to open the door is no joke and I can imagine that it took a lot of courage, strength and tenacity to get there. But Bath also got her grit from her parents as well. She was born in Harlem in 1942. Her father was the first Black motorman for the New York City subway system; and her mother was a domestic worker.  Both of her parents supported her curiosity about the world and interest in science. Her dad was a world traveler during his days as a merchant marine, which gave him colorful stories to share with his family. Bath was particularly intrigued with the story of Dr. Albert Schweitzer, a medical missionary, who dedicated his life to treating leprosy in the Congo.  Her mother’s contribution was using the earnings from her job to purchase Bath’s first chemistry set.

In high school she was one of a few students selected to attend a cancer research workshop sponsored by the National Science Foundation. The head of the workshop was so impressed, he included her findings in a paper he presented at a conference. Bath completed high school in two years, and went straight to Hunter College where she graduated in 1964. Next, she attended Howard Medical School in Washington, D.C.

Bath Notices Differences in Care Between Blacks and Whites

Finished with her degrees, Bath accepted an internship back home, at Harlem Hospital. The succeeding year, she also began pursuing a fellowship in ophthalmology at Columbia University. While traveling between the hospital and the university, Bath noticed a stark difference in the number of blind or visually impaired patients at Harlem’s eye clinic compared to Columbia’s despite how close the two facilities were located to each other. The one notable difference was that Harlem’s patients were largely Black while Columbia’s were mainly white.

Man Getting an Eye Exam

Drawing from her childhood curiosity, Bath led a retrospective epidemiological study. She found that blindness among the Black community was double that of whites. She concluded that high rates of blindness among African-Americans was largely due to the lack of access to care. She convinced physicians to offer surgeries at the Harlem clinic. And she proposed a new discipline called community ophthalmology. This new discipline combines elements of public health, community medicine and clinical ophthalmology to support underserved communities. Screenings were done for eye threatening conditions like glaucoma and cataracts. Volunteers were sent to senior centers and daycare facilities in the community. Children in need of glasses were identified early, giving them a better chance at school success. This discipline is still practiced worldwide today.

Bath Breaks Race and Gender Barriers

Bath began the final stage of her training at New York University In 1970. She broke a racial barrier by becoming the first African-American ophthalmology resident in American history. Shortly afterward she married a fellow physician and they had a daughter. A couple of years later Bath and her family relocated out west to California where she broke another barrier by becoming the first woman faculty member in UCLA’s Ophthalmology department. When she was hired, she was offered an office in the basement next to the lab animals. Instead of accusing her employer of discrimination Bath worked on getting more appropriate office space. By 1983, Bath was the chair of the department, and breaking yet another barrier by becoming the first woman in the US to hold that position.

Bath Invents Device to Remove cataracts

Bath believed that eyesight was a human right so in 1977, she and several colleagues created the American Institute for the Prevention of Blindness. They traveled around the world training volunteers, teaching, speaking and experiencing different cultures. During her travels, the most common cause of blindness she saw was cataracts. So, she decided to do something about it and in 1981 she invented a new device and method for treatment called the  laserphaco probe. The probe is a fiber optic laser surrounded by irrigation and suction tubes. It lets surgeons to remove cataracts in a matter of minutes. Not only was the process quickly sped up, but it minimized the patient’s pain.

A color photo of an older Patricia E. Bath

During this time, Bath’s concept outpaced current technology. She spent almost five years conducting research, trials and development work. In 1988, Bath broke another barrier becoming the first Black woman doctor to receive a patent. Today, the probe is frequently used around the world, and revolutionized the way cataracts are treated. Bath used her device personally restoring vision to several people who’d been blind for over 30 years. But in 1993, she retired from her position at UCLA to focus on telemedicine. She held positions in telemedicine at her alma mater, Howard University, and at St. George’s University in Grenada. In 2001, she was appointed to the International Women in Medicine Hall of Fame. Bath died on May 30, 2019, from complications with cancer. She was 76 years old.

Adding Some Spice to My Life with a Little Braille

A white plastic two-level spice rack with a variety of spices and containers.

January is Braille Literacy Month

I would be remiss to let this month go by and not talk about braille. Although I use it sparingly it is a part of my everyday life and this month is Braille Literacy Month. This is also the birthday month of its inventor, Louis Braille. In my very first post on Triple E I shared about Braille, how he created the code and how I use it daily. I won’t rehash it here but feel free to click on the link and read it.

Back in December or maybe November I ordered a set of no-salt spices from Amazon. I was getting bored with the three options I was cooking with:  black pepper, kosher salt and paprika. Sometimes I would include other seasonings but I needed to spice up my life a bit. So, I ordered this set of 24 spices and got excited about the possibilities. I know, 24 seems like a lot to get started but I can be ambitious and adventurous when I want. Once they came in the mail I had to sit and figure out how in the world I was going to keep track of all of them. I had a lot of spices to choose from and I didn’t want to make mistakes and pick up the wrong one to season my food.  I mean, adding extra black pepper is one thing, but adding extra ground cinnamon or cumin is totally another. Sometimes I would use my sense of smell to determine the differences like sniffing garlic or chili powder. But that is not always reliable especially if I am working with spices I am not accustom to using on a regular basis. This led me to an idea! I decided to use my little braille skills to solve the identification problem.

Creating Braille Labels and Spice List

A black and white braille label gun with turn dial displaying both braille and print letters and numbers.

First, I pulled out my brand-new handy dandy braille label gun. I bought that too in December and boy did I need a new one! The old one had problems releasing the Dymo tape, the printed alphabetic numbers and letters were rubbed off and the thing was just old as dirt. Second, I got a sighted friend to come over and help me out. The one cool thing about using a braille label gun is that a blind or sighted person can use it. It has braille and printed numbers and letters on the dial. We tagged teamed the project. We created the spice list in alphabetical order to make things easy. She created labels of 1-24 and I typed up a printed list on my laptop computer. She would tell me the name of each spice and I would type it on the list. Then I would give her the assigned number and she would create the braille label.

Empish Sitting in Front of Laptop Wearing Headset with Microphone

Need Additional Info on Unfamiliar Spices

photo of a variety of spices displayed in tubs on a shelf in a shop

Now my spices are ready to go. Each one has a braille number that corresponds to my electronic printed list that I have stored on Dropbox. Yet I still gotta little more work to do. As I mentioned I bought these spices to attempt something new and there are definitely some I haven’t tried or even heard of. “Anyone know how to cook with ground turmeric?”  “Has anyone heard of Provencal aromatics or seafood aromatics?” If you are scratching your head or furrowing your eyebrow, join the club because I am right there with you. This means back to my computer to do some research. Next, I will be going online and searching around the internet for info on the ones that are unfamiliar and learning how to cook with them. Watch me learn and get ready to burn in the kitchen! Intimidation is not in my vocabulary and I am up for the challenge. I am excited about this new phase; and how using a little braille has added some spice to my life.