Welcome to Self Soul Space! This blog is designed to bring you healthy lifestyle tips. A true healthy lifestyle, embodies a healthy mind, body, spirit, and environment. Thanks for stopping by to check out my way of living.

Tuesday, March 3, 2020

Healthier Kielbasa and Potatoes

Happy Tasty Tuesday!
Did you know March is National Nutrition Month? Last Sunday, it was a chilly Sunday here in Delaware, and a busy day in Thayer house. I was craving comfort food, but didn't have the time to be in the kitchen all day. I wanted buttery potatoes and yummy kielbasa... But I thought there has got to be a healthier way... and I found a recipe on Oh, Sweet Basil, but made some tweaks. All 4 girls and D'reardon loved it, and asked for it to put into our recipe rotation. So here it is...

Sweet Garlic Kielbasa
Serves 6+, cook time 30 min, total time 40 min.


2 packs Turkey Kielbasa, sliced on diagonal in rounds
2 large sweet potatoes, chopped (microwave for 3-5 min to soften and make cutting easier and baking shorter)
1 lb broccoli florets
1 tbsp plus some for drizzle Olive oil
2 tbsp unsalted butter, melted
1 tbsp Agave syrup
2 cloves garlic, minced
1-2 tbsp Dijon mustard
1 tsp dried Italian seasoning
Kosher salt & Pepper

1. preheat oven to 375.
2. Whisk together olive oil, melted butter, agave, garlic, Dijon mustard, Italian seasoning, and salt/pepper. Set aside
3. Drizzle olive oil on sheet pan. In a single layer, add potatoes, and toss. add kielbasa, and brush with all but 2ish tbsp of sweet garlic sauce.
4. Bake for 20 minutes, then add broccoli, brush with remaining sauce and bake for 10 more minutes.
5. Serve, and enjoy!

Wednesday, January 22, 2020

My Wellness Tips

Happy Wellness Wednesday!

How is your overall Wellness?

Overall wellness includes physical health, mental health, spiritual health, nutrition and fitness. 

Watch my YouTube video where I share my top wellness tips to help you live your healthiest life ever!


Sunday, September 8, 2019

Self Soul Sunday

Happy Sunday!
The spirit is a dominant component in the human endeavor for balance and to live a holistic healthy life style. The spirit empowers the human body to move and live in optimal health or marginal existence. This existence can be characterized by the thought process which dominates the mind.  The battle of the mind is a strong force competing for control of the spirit, soul and body. Thoughts direct the actions of the body from within. At times, outside influences dominate our thoughts to wander in a direction leading to toxic behaviors. A few toxic behaviors are envy, jealousy, hatred, discord, fits of rage, impurity, and drunkenness. These toxic thoughts situated in the body can severely stress and damage internal organs; and cause a marginal existence lifestyle instead of optimal living. 
Optimal living is a holistic health life style. The spirit, soul and body is controlled by thoughts to heal, encourage, motivate, energize and challenge you to rise above current thoughts. Then be transformed into thoughts of power, love, joy, peace, faith, kindness, humility, suffering under control. A person with this spirit will navigate life’s challenges with power.  This kind of power thrives on meditation and devotion of truth and tested belief systems. The Legacy Holistic approach offers tools to help you learn to live a balanced holistic healthy lifestyle. 

Bessie Evans:  Entrepreneur, speaker, coach, Legacy Holistic Health Institute, Self Soul Space Contributor

Sunday, September 1, 2019

Self Soul Sunday

Happy Sunday and Happy September!
With the start on a new month, Every Sunday we will feature a post from our Holistic contributor Bessie Evans.  Bessie is an Entrepreneur, speaker, coach, Legacy Holistic Health Institute.

The soul can be compared to the sail of a ship and the spirit is the wind to set the soul in balance.  Balance in the soul is driven by a force to keep our thoughts, will and emotions in harmony with the plan for a day, week, month or year.   This is the life style to live in holistic health. Holistic health is attainable with a balance life, writing the plan and reviewing the plan often.  We live a daily existence engaged in movement, action and thoughts. Sometimes, at the end of the day we are unfulfilled and disappointed. Many distractions take us off track. Being balanced becomes an anchor to our rest and peace.  In the soul, the manifestation of holistic living establishes inward changes slowly which transforms to our outward appearance.
The soul is always at work protecting the unseen parts of the human body. Living a life accomplishing goals is to live exploratory and adventurously.  We learn to love our self-first, then we are efficient, to embrace the journey of the day and share with others. Soul space is a place to learn and be energize to live a life in balance. 

This is the Legacy Holistic Health approach.
For more information...
Contact:  bessiee.vans@comcast.net 


Saturday, December 15, 2018

Do you use Aromatherapy?

Throughout my adulthood, I have dabbled with aromatherapy. But not really knowing the true benefits. If I had a rough day, I would drop some lavender oil in my bath, or spray some on my sheets before bed. Now, I have truly educated myself on the healing properties, and I use it everyday!

What is Aromatherapy?
What is aromatherapy? - Dr. Axe
Aromatherapy is a type of alternative medicine practice utilizing fragrant/aromatic essential oils that are derived from a wide variety of healing plants. When inhaled or applied to the skin, therapeutic-grade essential oils have been shown to help people overcome various health problems without the need for medications (Please consult your doctor).
Here’s some facts about how essential oils work:
  • Plants contain certain beneficial chemicals as a means of protecting themselves, including to ward off insects or rodents, and to defend themselves from bacteria or viruses.
  • The active ingredients within the oils are taken directly from high yields of medicinal plants or herbs through a process known as distillation, then mixed with alcohol to preserve their strength. The finished result is a very concentrated oily formula that can be mixed with other substances.
  • Because they’re very strong, essential oils used in aromatherapy practices are usually combined with a carrier oil, such almond, jojoba or coconut oil (what I use), before being applied directly to the skin.
Aromatherapy can be performed in several different ways:
  • Diffusing a combination of essential oils into the air (or just one single oil)
  • Inhaling oils through the nostrils directly off of a cloth or from the bottle
  • Receiving  massage theraputilizing oils
  • Soaking in an oil-infused bath... yes!!!
  • Rubbing oils directly onto the skin
Research shows that when used at home, most people use aromatherapy oil candles, apply natural products containing oils to their skin or add oils directly to a soaking bath/warm shower. What types of plants produce popular essential oils used in aromatherapy? These include:
  • Herbs like rosemary, thyme, oregano or peppermint
  • Leaves from eucalyptus plants
  • Grasses, such as lemongrass
  • Fennel seeds
  • Zest from fruits such as oranges, grapefruit or lemon
  • Flowers, including rose or geranium
  • Wood or bark from trees including cedar or pine
  • Roots from ginger
  • Resin from frankincense trees
  • And many more
What is Aromatherapy used for?
Aromatherapy has been studied in connection with improving both short-term health problems, along with more serious disorders. Research shows that anyone with the following health conditions can likely benefit from aromatherapy (Please consult your doctor):
  • Chronic stress or anxiety
  • Depression
  • Insomnia and trouble sleeping
  • Muscle pain
  • Joint pain
  • Respiratory infections
  • Digestive upset
  • PMS or menopause symptoms
  • Skin problems or disorders, including bites, rashes, bruising, cellulite or acne
  • Blood sugar fluctuations
  • Cancer, side effect symptoms
  • Fatigue
The key to achieving results from aromatherapy is to use pure, therapeutic-grade oils rather than those with synthetic ingredients or fragrances.  The effectiveness of aromatherapy practices always depends on the quality of the oils used, plus the dosage.
What are the Benefits?

1. Promotes Relaxation

Many studies have shown that certain essential oils used in aromatherapy practices, including lavender and chamomile, can help people who feel stressed or anxious to relax .  The scent of lavender is believed to have a practically universal calming effect that lowers activation of the sympathetic nervous system, responsible for the fight or flight response and physical symptoms, such as sweaty palms or a racing heart.
If you’re new to aromatherapy, a simple way to begin is adding several drops of relaxing essential oils for anxiety to a warm bath. For example, five to seven drops of lavender added to a soaking bath (sometimes also with Epsom salt) is a common way to help manage daily stress.

2. Helps Improve Sleep Quality

Because many aromatherapy oils help people unwind and feel less stressed, they can be very useful for making you feel sleepier before bedtime. Those with insomnia, anxiety, or even restless leg syndrome and hot flashes that strike during the night can benefit from sleep-inducing essential oils, including lavender oil, chamomile, rose, vetiver and ylang ylang.
An hour or so prior to going to sleep, try diffusing essential oils in your bedroom using either an aromatherapy candle, electronic diffuser or oil burner. Diffusing aromatherapy oils works by releasing very tiny particles into the air that can be directly inhaled through the nostrils, where they travel to the brain and are able to cross the blood-brain barrier. Adding about five to 10 drops to a diffuser in your home or office can help create a calm environment, plus make a room smell great.

3. Treats Respiratory Issues

Certain aromatherapy oils have antiseptic properties that help cleanse the air of bacteria, fungus and mold that can contribute to respiratory problems, such as congestion, coughing or sneezing.
Research shows that using citrus oils in aromatherapy practices can help improve overall immune function and reduce fatigue associated with depressive states. It’s been found that aromatic oils, such as orange and lemon (those with a citrus fragrance), can restore stress-induced immuno-suppression and help restore balance. Citrus oils are also beneficial for improving mental health by stimulation of the sensory system called the “olfactory system,” which controls one’s sense of smell.
Other than diffusing oils in your home, you can inhale aromatic oils directly from the bottle or rub some directly onto your chest or neck so you can breath in the particles. There are some great essential oils for allergiessore throat, and other respiratory problems. Essential oils that can help you overcome sinus infections, allergies, colds, the flu or coughs, and fatigue include eucalyptus, peppermint, frankincense, rosemary, myrrh, lemon, oregano and tea tree.

4. Improves Skin Health

Diluted essential oils can be spritzed onto the skin or scalp to reduce acne, dandruff, cellulite, toe fungus, itching, inflammation from bites, rashes or to improve wound healing. Tea tree oil  is one of the most popular oils for treating skin problems since it has antibacterial, antiseptic, antifungal and other cleansing qualities.
Other aromatherapy oils for skin include lavender, clary sage, juniper berry, lemon, orange, helichrysum and frankincense. To make a homemade aromatherapy oil spritzer that you can spray into the troubled area of your skin, add 10–20 drops of oil to a spray bottle containing about four ounces of water.
Use several sprays at one time on your skin, and keep what you don’t use right away for later use. You can also use the same oils on your skin or scalp directly (including making a homemade essential oil shampoo) or spray them throughout your home for other benefits.

5. Can Help Manage Symptoms or Side Effects of Cancer 

Aromatherapy is used by patients with cancer primarily as supportive care during treatment, for stress reduction or pain management, or simply for general well-being. It’s common for people battling cancer to try different methods of complementary treatments (including massage therapy, meditation or acupuncture), in which aromatherapy oils can be utilized.
What is aromatherapy used for in cancer patients? Various aromatherapy oils are capable of lowering symptoms associated with cancer or hospice care, such as nausea, fatigue, aches or pains, depression, and insomnia. Essential oils that can help you cope with cancer symptoms, or side effects caused from cancer treatments, include frankincense, ginger, lavender, geranium, rose, neroli and clary sage.

6. Soothes Pain and Inflammation

To help soothe tight or tense muscles, achy joints, inflamed tissue injuries, or pain from headaches, a combination of different aromatherapy oils can be inhaled or applied to the troubled area . Popular essential oils for arthritis pain include ginger, myrrh, turmeric and orange. You can use other aromatherapy oils for nearly any source of pain, including essential oils for headaches, such as peppermint, spearmint, rosemary and frankincense.

7. Helps Reduce Fatigue and Raise Alertness

In a Study from International Journal of Neuroscience found that aromatherapy positively affects alertness, competency on testing (in this case regarding math problems) and improves overall mood. Adults were given three minutes of aromatherapy either using one of two aromas, lavender (considered a relaxing odor) or rosemary (considered a stimulating odor). Participants completed math computations and surveys regarding their mood before and after the therapy.
Those exposed to lavender aromatherapy showed increased beta power, suggesting increased drowsiness, but they also reported decreases in depressed moods and feeling more relaxed. Although they reported feeling more drowsy, the lavender group participants actually performed the math computations faster and more accurately following aromatherapy. The rosemary group showed decreased frontal alpha and beta power, suggesting increased alertness. They also had lower state anxiety scores, reported feeling more relaxed and alert, and were faster at completing the math problems. 

8. Improves Libido

Aromatherapy has a long history of use for improving libido, raising energy through increased blood flow and treating sexual dysfunctions. Popular aromatherapy oils for improving hormonal balance, “feminine power” and sexual health include clary sage, sandalwood, rosemary, geranium.

9. Improves Digestion and Lowers Nausea

Aromatherapy oils, such as ginger, turmeric, grapefruit, peppermint, lemon, chamomile and eucalyptus, can help curb acid reflex, ulcers, nausea, indigestion, morning sickness or stomach aches due to PMS.
Try Aromatherapy... Add essential oils to your life, it will make a world of difference- improve your Self Soul & Space!! 
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