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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.

Monday, December 31, 2012

New Year, a New You!

It's that time of year (again), where everyone around the world is saying good bye to the past year, and hello to a brand new year! With the new year upon us, I have been reading a lot of resolutions on Facebook, Twitter, and Instagram, with a lot good byes to Drama, and promises to make 2013 better.  But by February-March, the drama returns, the resolutions are forgotten, and the promises are broken.  And like Disney's Sofia the First says, "A broken promise can never be glued back together..."  So instead of making lofty promises that you can't keep, make realistic goals.  Set your sights no something you want to achieve, and you'll stick to your goal.  Last year, I posted on Self Soul Space my goals for 2012...

Some of my personal short term goals:
run a half marathon
recycle more
continue to fill my house with healthy organic foods
spend more quality time with my loved ones
meditate
Some of my long term goals include:
become a certified personal trainer & yoga instructor
help my extended family get on a healthy life path
get out of debt
save more money
continue to spread the info from Self Soul Space to anyone who is willing to listen (in the community, online, etc)
I am proud to say, I achieved all but two of my goals, and I'm not disappointed because I'm still working towards them... I ran a half marathon in May. We recycle so much our trash can never fills up between pick ups, while our recycling bin over flows. My house is always full of healthy organic food, plus allergen-free (didn't ask for more allergies though). I spend as much time as possible with my family, at least while they want to hang withy me.  I meditate everyday!!! My extended family members are starting their paths to a healthier life!  We are continuing to save money, and more money.  Self Soul Space has grown more then I could ever imagine, thank you!  Now, I am still working towards becoming a personal trainer and getting out of debt (we're almost there, yay!). 

2013 Goals:
Run another Half marathon, with an improved time
Become a personal trainer/fitness/or yoga instructor
Continue to build Self Soul Space, maybe even webisodes
Get out of Debt
Re-learn how to ride a bike... Not a spin class bike.
Improve my swimming stamina... For future participation in a  triathlon
Continue to spread positivity, happiness, peacefulness, and healthy living

So, for 2013, write down your goals, share them with others (they hold you accountable & provide support), make a plan, and achieve your goals!!  Cheers to you, wishing you a healthy, positive, peaceful, prosperous, Happy New Year!!





P.s. Be safe if you're going out, and have a true DD with you if you plan to enjoy some cheer. Happy New Year!

Friday, December 28, 2012

Turkey Noodle Soup

I'm baaack!  After my own much needed 2 week Christmas break, I'm back with a another great healthy recipe for you.  I know many of you are looking at tons of leftovers in your refridgerator from the holidays, well my turkey noodle soup, is a great answer for them.  I had 1/2 a turkey in my fridge, and honestly, we're all getting a little sick of turkey sandwiches.  Plus the hubs is a little under the weather, so soup is what's for dinner!  My recipe is hearty, healthy, and super yummy... Here you go!

Turkey Noodle Soup
Serves 4,  Total Time 20 minutes

Ingredients
1 tbs olive oil
2 cloves minced garlic
1 sweet onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1 tsp dried thyme
1 tsp ground sage
4 cups low sodium chicken broth
2 cups shredded turkey (or chicken)
2 cups uncooked pasta (I used brown rice rotini)
1 (15 oz) can cannellini beans, drained & rinsed
2-3 cups fresh baby spinach
Salt & pepper to taste

Directions
Heat oil in a large cast iron pot over medium-high heat.  Add garlic, onion, celery, and carrots, sweat veggies.  Add thyme & sage, stir to blend.  Add broth, turkey, pasta, and beans.  Stir well, and bring to a boil.  Add spinach, then reduce heat to low. Simmer for about 15 minutes, until noodles are tender.  Ladle into bowls, serve, eat... Yum!!







Wednesday, December 12, 2012

Wellness Wednesday


Today is Wednesday (can you believe it), and we are right smack in the middle of the holiday season.  Today's Wellness Wednesday tip is focused on the wellness of our environment.  It actually has to do with lights and involves a trip to your local home improvement store.  This Wednesday, I want you to Light the Lights with compact fluorescent bulbs or LED lights.  Please don't go replacing bulbs that work perfectly fine, that's wasteful. But as lights around your home blow out, replace them with compact fluorescent.  These wonderful bulbs actually, produce more light, while using less electricity, and they last a few years longer than your traditional bulb.  They now come in different wattages, softer colors, and in different sizes, so all of your lighting needs can be met.  You will also lower your electric bill with these bulbs, which is financial wellness!  
Now, since it is the holiday season, and I'm sure there's a Clark Griswold deep down in all of us, replace burnt out twinkle lights with new LED strands.  They are brighter, and use less electricity, bonus.  They also come in different colors too.  So feel free to light the entire neighborhood, if you're neighbors don't mind!  But don't forget your timers!  There are even menorahs with LED bulbs as the candles, your Hanukkah lights can shine bright all 8 nights.  This Wellness Wednesday, I want you to Light the Lights with compact fluorescent bulbs or LED lights, and save some electricity.  Have a Well Wednesday and a Happy Holiday Season!

Tuesday, December 11, 2012

Holidays can be Healthy & Fun

With the holiday season in full swing, dinners and parties are filling up your calendar.  Speaking of parties, The Tiffany & Ashley 2nd annual holiday party was just this past weekend.  Anyway, back to the matter at hand, so many people throw their healthy habits out the window during the holidays, only to be greeted with the present of unwanted weight gain at the new year.  But how can you throw a fun party with all the yummy treats, but stay on track?  How can you eat healthy at a party where you can't control the menu?  Here are my tips to keep your holiday parties fun, yummy, and healthy.  Also some tips on how to enjoy a party you are attending.


Hosting a Party:
  • Stay organized, make a list, and a timetable to help avoid stress, and stress induced eating/drinking.  
  • Don't forget to carve out time for exercise and meditation.  You'll keep peace in your soul, feel energized, and be more mindful about what you eat & drink at your party.  
  • Eat as you would normally eat throughout the day, so you don't starve & binge by party time. 
  • Making substitutions for healthier, lower fat, less calorie ingredients help to keep you and your guests on track while hosting a party.  
  • Making yummy-decedent foods in smaller portions will help too!  
  • Move parts of the party, like games, dancing, etc. away from the food, to avoid mindless snacking by all.  
  • Keep plates small, even if offering full dinner, the bigger the plate, the more you and your guests will put on it.  
  • Always, keep the water flowing, in addition to whatever punches, cocktails, or beverages your are offering.  
Attending a Party:
  • Don't worry, first things first... Focus on the fun and fellowship of the party, not the food.  
  • Get out and exercise the morning/day of the party.  You will generally feel better about what you eat, if you put in a heart pounding workout session beforehand... don't forget the shower! 
  • Stick to healthier options as your filler food, like veggies, fruit, lean proteins, salads.  But don't be dramatic or ungrateful and complain if the food is not super healthy... Go with the flow.
  • Do try in moderation the yummy- special foods and treats, but don't waste the space in your tummy for something you're just lukewarm about or something you can get anytime.  
  • Avoid or limit creamy dips, and sides.
  • Laugh, converse, move, dance... Now is not the time to be anti-social... It's not polite to talk with food in your mouth, and the laughing-moving-dancing will help burn more calories.
  • Drink lots of water, before, during, and after the party.  
  • If you like the taste of libations, by all means enjoy... But alternate or double-fist it with water & cocktail... Water will also help from any mishaps, party fouls, or hangovers, but always be responsible and have a DD!
Everyone can host or attend a fun, healthy party, without weight gain knocking on your front door this holiday season.  Remember the reason for the season, and the joy of getting together with friends and loved ones.  Go with the flow, make smart choices, move your body, but most of all have fun!!  Stay healthy my friends!!

In case you were wondering about our party, here you go...

We tried to balance some healthy options with treats.  We did not schedule our party around a major meal time, and we played a active game of battle of the sexes (of course the women won) and we had a sneaky gift exchange.  For the food, we offered a veggie tray with my homemade herb dip, fried ravioli & marinara, roasted shrimp & cocktail sauce, pizza dip w/ tortilla chips,  Italian meatball sliders, moscato cupcakes, mini cheesecakes, orange-white chocolate cookies, sangria, and a champagne holiday punch.  Lets be honest, most of this food doesn't sound healthy except for the veggies, I know... But I'll tell you how I made it healthier. 
For my herb dip, original recipe called for 6oz of sour cream + 6 oz of regular mayonnaise + 2-3 tbs of dried (or fresh) herbs.  I swapped the sour cream for plain Greek yogurt (Chobani 0% plain), plus I cut the mayo down to 4oz and switched to low-fat mayo.
For the fried ravioli, we skipped the additional dredging & breading, and fried the pasta directly. With marinara to dip.
Pizza dip, is a hit where ever I take it... Thanks to April Reynolds for the recipe. Layer 8oz cream cheese in a baking dish (i use a pie dish), then layer marinara until you can't see cream cheese, and top with shredded mozzarella, bake in 375 oven until bubbly. I used low-fat cream cheese, and part-skim mozzarella to lower the fat and calorie count. I serve it with multi-grain or blue corn tortilla chips. 
The shrimp, were super easy.  Toss peeled & de-veined raw shrimp w/ drizzled olive oil, sprinkle w/ kosher salt & fresh cracked pepper. Roast at 400 degrees until opaque.
Italian Meatballs, I made them with turkey and whole wheat bread crumbs, served with part-skim shredded mozzarella... These were a hit!  I'll post the full recipe at a later date.
Now for the desserts... Let's be realistic here, for truly yummy baked goods, it's hard to substitute. But we used low-fat cream cheese and reduced fat vanilla wafers for the cheesecakes, and made them mini to help cut the calories.

Wednesday, December 5, 2012

Wellness Wednesday


"Eat your vegetables"... Can't you just hear your parent's voice?  So, this Wednesday, since I know you all already listened and learned from your parents nagging about eating your veggies... I want you to try a new vegetable or fruit every Wednesday... Step out from your normal go to vegetables, and try something new.  You might find something you like.  Studies have shown, even my own experience, that your tastebuds change as you get older.  Something you didn't like or dreaded as a child, you might find quite tasty.  Do you like summer squash or zucchini, try butternut?  Do you like broccoli, try broccoli rabe?  Do you love lima bean, try edamame?  Do you like oranges, try blood oranges?  Do you like Granny Smith apples, try Pink Lady apples?  Ever eaten a pomegranate or a kumquat?  Now, if you are a lover of all fruits and vegetables, you can still step out of the box, by finding new ways to prepare your veggies.  There are endless possibilities, try something new, you'll be healthier for it! 

p.s. There are 53 Wednesdays in 2013... Can you try 53 new fruits and veggies?

Tuesday, December 4, 2012

Spiced Apple Crisp

The other evening, while making dinner, I decided to make a variation of my favorite Self Soul Space dessert, Spiced Apple & Pear Crisp.  Spiced Apple Crisp!  I actually didn't have any pears in the house, and every time I make Spiced Apple & Pear Crisp, we have tons of leftovers... So, this time I halved the recipe, too... which was just enough for my family.  This is an easy dessert to take with you to holiday gatherings, plus it's less calories then Apple pie!!  I hope you enjoy this variation as much as the original, we sure did!!

Spiced Apple Crisp
Serves 4-6  Time: 60 min (10 min hands-on, 50 min baking)

Ingredients
1/4 cup cold butter, cubed (plus additional for greasing dish)
3 Fuji apples, peeled, cored, & sliced thin 
1/2 tablespoon lemon juice
1 tablespoons granulated sugar
1 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg 

*if you have apple pie spice, use 2 tsp intead of cinnamon and nutmeg
1/2 cup all-purpose flour (I used g-free flour)
1/2 cup rolled oats
1/4 cup brown sugar
1/8 teaspoon salt


Directions
Preheat oven to 350°F and lightly butter a 2 qt round baking dish. In baking dish, toss apples with lemon juice, granulated sugar, ginger, cinnamon and nutmeg. Set aside.  

In a food processor, pulse flour, oats, brown sugar and salt until combined. Add butter and pulse again until mixture resembles coarse meal. Spread oat mixture evenly over fruit and bake until fruit is tender, juices are bubbly and topping is crisp, 45 to 50 minutes.

Sunday, December 2, 2012

Dedicated December 2012

Is that time of year, again... Holiday time, yes, but NO. It's Dedicated December!  Dedicate the next 31 days to healthy living, self, soul, and space.  The Holidays and all it's yummy goodness are inevitable!  So, why not counteract the usual damage from the holidays with 31 days of eating right; exercising; staying positive;  spreading kindness; meditating; recycling; reducing waste; organizing and improving our personal and global environment.
On Twitter and Facebook, I will post daily Dedicated December tips, so follow me or like my Facebook page, and contribute your own healthy living tips.  I will also post Dedicated December photos on Instagram!  At the end of each week, I'll recap the weekly tips on Self Soul Space.  When Tweeting or posting on Facebook be sure to hash tag #dedicateddecember.
Let's jingle (not jiggle) all the way into a new, healthy year!!
  

Wednesday, November 28, 2012

Wellness Wednesday

Today's wellness Wednesday tip is a piggy back off of monday's There's a Cardio Exercise for everyone post.  I realize many of us, including me some days, have no desire to log hours working out.  That being said, if you can move your body everyday for 30 minutes, you will greatly improve your health... Get your heart pumping everyday.  It doesn't have to a major dedication or even a huge event.  It doesn't have to hard core, fast moving, or super sweaty... Just move.  Go for a walk, indoors or outdoors; play body-moving video game; play a game of capture the flag, touch football, or basketball; go for a bike ride.  These are just some examples of ways to get your heart pumping without feeling like your working out.  As I mentioned yesterday, the American Heart Association recommends 30 minutes of physical activity every day, for a healthy heart and body.  So, this Wednesday make the change, and move every day.

Monday, November 26, 2012

There's a Cardio Exercise for You!

In the world of fitness, there are soooo many different exercises, all targeted to do different things for your body.  Cardio is one of the most important exercises for any age person, body type, or fitness goal.  Whether you want to lose weight, build muscle, improve your overall health, cardio is the way to go.  There are different types of cardio exercise, the main idea behind all of them is to get your CARDIOvascular system pumping.  A lot of people wonder, which is the most of effective?  There's no silver bullet here, they all are, as long as you get your heart rate into your target heart rate zone (use a Target Heart Rate Calculator and a Heart Rate Monitor for accurate numbers).  Unsure about which is right for you?  Here are some of the Top Cardio Exercises, try them... I'm sure you'll find the one (or more) that's right for you.

1. Running
My personal favorite, and a great choice for many different reasons.  It doesn't require any special equipment, just your feet and some sneakers.  You can run, just about anytime, any where, no major restrictions or hours of operation to worry about.  Running is a high impact exercise, which helps build strong bones and connective tissue.  you don't waste anytime, because it gets your heart rate up more quickly than low impact or no impact exercise.  you can burn some serious calories, especially if you add hills, sprints, or interval training.  The downside about running, is it can take time to build the stamina for continuous running, it can also be hard on the joints, so it doesn't work for everyone.

2. Bicycling
This wonderful, classic exercise can be done indoors or outdoors.  It uses the power of your legs while increasing endurance, and burning lots of calories.  You have the ability to burn up to 500 calories within 30 minutes, depending on how fast and the level of resistance.  It also an easy cardio exercise to incorporate into your everyday life, you can bike to/from work, or around town.  Another bonus, is it's a low impact exercise, so it's good for the joints and a great cross-training workout for those who enjoy more high impact exercises (like running).  If you haven't been on a bike since childhood, or want to make sure you get the most bang for your cardio time, try a butt-kicking spin class, don't forget a towel!

3. Elliptical Trainer
Did you know that the elliptical is one of the most popular pieces of equipment at the gym?  Well, it is, and it's no wonder, because it can be a full body workout.  It allows your body to move in a natural way, without the impact of a treadmill.  Most machines offer different resistance levels, adjustable ramps, and arm handles to increase your intensity.  To add variety, you can move backwards which works your muscles in a different way (I'm not coordinated enough to do it).  It's also a great choice for runners, whose joints are looking for a break from pounding the pavement.  Plus, it's easier to read a book or magazine while on the elliptical, which can help pass your cardio time!

4. Swimming
Swimming is an amazing workout!  It's a full body exercise, the more body parts you involve in a workout, the more calories you burn.  It's great for people of all ages, it not only works on coordination, but it's also a life skill!  Best of all, it's super low impact for the joints, because the water fully supports your body.  And you build stamina and increase your breathing and lung capacity.  p.s. No one is expecting you to be Michael Phelps or Ryan Lochte!

5. Step Aerobics
Step aerobics is another fun choice, but coordination (and sometimes rhythm) is a requirement.  It's a nice break from the pounding feel and the repetitive moves of regular aerobics.  The step offers the intensity without the joints pounding on the ground.  By adding risers, you add more variety and intensity.  It's a powerful calorie burner, while targeting your core, legs, butt, and hips.  It's not complicated for most, especially if you start with a beginners class/video... However, for me and my uncoordinated butt, I trip and tumble over the step all class, which makes me comic relief and an added distraction for most in the class (sorry).

6. Rowing
I've gotta tell you, this machine is often overlooked at the gym... The rowing machine does look like it's straight out of the 80s, but don't discount it's ability to kick your butt.  Rowing is a physically demanding exercise, using both your upper body and lower body simultaneously, which means a higher heart rate and more calories burned.  Like the elliptical or spin bike, there are different levels of resistance, lending to a challenging workout no matter your fitness level.  So when you're walking in the gym, stop, sit down and try it out... but start out with 10-15 minutes, trust me you'll feel it. Then add more time in subsequent workouts, as your body adjusts to the movements (your back, shoulders, and thighs will be talking to you).

7. Kickboxing
Kickboxing is a great butt kicking choice for a cardio workout.  It's a hard, full body workout involving punches and kicks.  Most are choreographed, either through a class (like Les Mills Body Combat) at your gym or on a video (think tae-bow).  Coordination is also a most for this, but by using your core, upper and lower body, you will burn calories and see major results in your endurance.  If you really want to increase your intensity, add a punching bag (or a person) to be on the receiving end of those punches.

8. Walking
Walking is another great choice for cardio because you don't need any special equipment, just your feet and comfortable shoes, like running.  You can do it anytime, any where.  It's a low impact exercise, so it can be hard to get your heart rate up, but by adding hills, increasing your speed, or even adding walking poles can increase your intensity.  Be sure to keep your head up, back straight, swing your arms, and walk briskly (like trying to catch a bus or train) to maximize your workout.  For every mile, you can burn an average of 100 calories.  You can walk solo, or with company... I love our family walks!

9. Zumba & Aerobic Classes
Fun, fun, fun!! Zumba is a heart pumping, salsa dancing, hardcore cardio workout!  Like other aerobic classes, Zumba is a series of choreographed moves to body grooving music.  You'll leave class sweaty, but you won't feel like you put in 60 minutes of exercise because its fun!  Most aerobic classes are designed to be full body workouts, and Zumba is no different.... The bonus is you'll burn more calories. Aerobics and Zumba are considered more high impact because of some of the moves and jumps, but with easy modifications they can be considered low impact for those with join issues.  So, bust a move, and boogy down at Zumba.

10. Stairs, jump rope, plyometrics
Stairs, jump rope, and plyometric exercises are sometimes forgotten.  But they are all great calorie burning, heart rate soaring, cardio exercises.  Stairs can be done anywhere there are stairs.  You can incorporate them into daily life, take the stairs instead of the elevator or escalator.  If you're in the gym, stair masters look quite a bit different then in years past.  Instead of the 80s pedals and leg warmers, now they are designed to look like mini escalators with never-ending climbing, with variable speeds.  To switch muscles, or add intensity you can climb the stairs sideways, working the inner & outer thighs.  Jump rope, is no longer a childhood memory.  It is a calorie scorcher, and can be done even when traveling, because jump ropes can be packed in a suitcase.  It is also a great exercise to do in between weight lifting sets to keep your heart rate up.  You can add variety by trying different foot patterns (one foot, two feet, alternating, scissor jumps, etc).  Plyometrics are a p90x staple, but the idea is combining full body movements to keep your heart rate up.  You work a variety of muscles at the same time, while moving with speed, exercises like tires, jump shot, blurpees, swing kicks, squats.  The bonus of plyometrics is they can be done anywhere because they don't require any special equipment, just you.

Cardio is an amazing way to increase your fitness level, endurance and stamina, lose weight, and keep your heart healthy.  The American Heart Association recommends at least 30 minutes of cardio exercise 5 days a week (or at least 150 min) for a healthy body & heart.  Cardio exercises also have the ability to lower stress, lower blood pressure, lower cholesterol, and can help stabilize blood sugar.  So, no matter which exercise you choose, get moving!!

Sunday, November 25, 2012

Happy Thanksgiving

Dear Friends,
I hope everyone had a wonderful holiday weekend!  No matter where you are are, near or far; with or without your family; working or on vacation... Never lose sight of the true meaning of the Thanksgiving holiday   It is a time to give thanks for all of the many blessings, and the many lessons in our lives.  Be grateful we live in a country full of freedoms, appreciate the battle those before us had to fight in order for us to have these freedoms.  It's a time to remember Native Americans and British settlers.  Turkey, football, and Black Friday sales are a bonus, but remember to spread joy, kindness, and thanks to all of those around you.  This Thanksgiving, I am truly thankful for God and all the blessings he continues to bestow upon us.  I am thankful for my husband, D'reardon, and my two daughters, Jordan & Mia.  I am thankful for our parents, grandparents, aunts, uncles, godparents, cousins, and my siblings.  I am thankful for my friends, co-workers, acquaintances, and kind strangers.  I am thankful for my blog followers, twitter - facebook - instagram followers, pageant followers, and all those who believe in and support Self Soul Space.  I wish you and your loved ones, a Happy Thanksgiving!

Love, Ashley

Monday, November 19, 2012

Travel Healthy- Part 2

This is part two of Travel Healthy, like I mentioned in part one, this is my busy season for work, as well it's the busiest travel season for the roads and airports because of the holidays.  You made it to your destination... Now, here are my tips for staying healthy while on your trip...

On Your Trip
At the hotel
  • Request a fridge in your room
  • Request a quiet room away from the elevator
  • Remember your body still needs rest, try to stick close to your wake up/bed times
  • Silicon ear plugs are awesome to block out noisy neighbors or crying baby
  • Find closest grocery store (or Walgreens in a pinch) to stock up on more healthy snacks & water, and meal options if you're sick of eating out
  • Locate the fitness center, and try to stick to your normal workouts while on the road, not a lot of time: squeeze in 30 min of cardio- Something is always better than nothing!
  • Exercise bands are great staple in our suitcase; they don't take up any space, and you can use them almost anywhere
  • Continue to take your vitamins
  • Ask Concierge about local favorites & healthy food options
  • Walk to discover the area & see the sights, take a walking tour of the city
  • Enjoy it, even if your there for business
At a Restaurant
  • Water... You must stay hydrated
  • Want coffee or alcohol? remember to alternate with water
  • Breakfast, keep it simple & don't over do it... Oatmeal, Eggs-turkey bacon-wheat toast, yogurt-granola, or egg white & veggie omelet 
  • Lunch, again keep it simple... Salad, grilled protein & veggies, broth based soup
  • Dinner, be smart & realistic!
  • If you kept it simple & healthy all day, splurge a little on some local favorites 
  • Skip the dessert, or at least share 1 with others
  • Try to fill up on veggies or salad instead of bread & fried appetizers.
Attending a conference or theme park
  • Pack snacks & water to avoid hunger pains, and avoid the dreaded impulse food carts & snack trays

Overall, planning & organization can help provide you with a stress-free, healthy trip; be smart about what you eat; take your vitamins; rest; drink lots of water; and lastly, move and enjoy the area! I hope my tips help with your next business trip, vacation, or holiday visit!

Friday, November 16, 2012

Weekends: healthy, fit, and fun for everyone

It's the weekend, and what are you going to do? I find myself trying to think of something to do every weekend. Things we can do as a family, things for just my husband and I, things for me and my girlfriends, and honestly, things for just me to do too. After a long work week, the last thing anyone wants to do is rush around, and not enjoy their weekend. But how do we stay active, eat healthy, and still relax over the weekend. Here are some of my ideas for healthy weekend activities  whether it's date night, family day, girls/guys night out, or a "me myself & I" date.

Bowling: this is a guaranteed strike, when it comes to healthy activity for people of all ages, anytime of day, anywhere. It's fun as a pair, or with a group.

Cooking/baking class: learn to make different cuisines, there are even ones for kids... If you're in the DE area check out Chefs Haven in Hockession, DE or even your local Williams Sonoma.

Spa Night: you can go out to your favorite salon for a spa night, or you can do one at home for more fun and on a budget. Manicures, pedicures, facials, or even massages. Check out www.wholeliving.com for their At-home Spa Guide, or find a Mary Kay consultant in your area.

Home Improvement: this is a great way to get the blood pumping while improving your Space. A great time to recruit friends & kids to help. Gardening, spring cleaning, and painting are easier ways, but if you want to remodel your bathroom, have fun!

Bike Ride: go for a bike ride, solo or with someone/a group. Look for scenic locations; beach, lake, park, historic areas, or even just your neighborhood... For a special treat, ride your bike to your favorite ice cream or frozen yogurt shop, for a sweet reward!

Yoga class: take a yoga class. This is a wonderful way to work and relax the body all at the same time. There are even family yoga classes. Namaste!

Walk & a Picnic: pack a healthy meal in reusable containers, and head out to your favorite park or beach. Enjoy the time with a leisurely stroll and a yummy meal. If you're with another, pack a Frisbee or some kites. As the weather gets warmer, some parks offer live music, bonus! But don't forget your picnic blanket!

Book Stores: antique or your neighborhood Barnes & Noble, are wonderful ways to spend your weekend. Grab a coffee or a tea, find a good book, snag a cozy chair, and let your mind drift into the pages. With kids, this is another awesome way to show them reading is fun!

Walking Tour: whether your visiting or it's your hometown, go on a walking tour. You'll see and learn things your never knew before. In DE, there are tours of the historic houses & buildings of Dover, Old New Castle, Lewis, and Georgetown. Amazon.com even sells books/maps so you can take your own walking tour where ever you are without a tour guide.

Botanical Gardens: visit, enjoy, learn, and breathe in all of the wonderful smells and the beauty these gardens have to offer. Longwood Gardens in PA is one of our favorite places to visit, all year round, they have a spectacular Christmas display. Plus you get in about 2-3 miles worth of walking.

Group Sports: these can be as fun or competitive as you want them to be; volleyball, basketball, flag football, and an oldie but goodie, kickball. Get some friends, kids, family members together and get moving!

Dancing: time to put on those dancing shoes, and get boogieing! Leave the robot at home though. Don't feel like going out, try Just Dance for the xBox or the Wii... It is soooooo much fun, I work up a sweat every time!!

Volunteer: this is a great way to giveback, which is very healthy for your soul and space! Find places in your area that need your help, we have a great website in DE, www.volunteerdelaware.org that connects volunteers with the organizations.

Roller/Ice Skating: when was the last time you put on a pair of skates? It's fun, family friendly, and some rinks even have adult only skate times. This is not only a good workout for your body, but for your soul as well because you will laugh and let go, every time you or someone else with you falls.

Museums: visit a art or historic museum, learn and take in the culture, relax in the quietness... Unless your at the Delaware Children's Museum, then let your inner child out and have fun!

These are just some of my ideas for having a healthy, fun, and fit weekend. By no means should you squeeze them into one weekend, then your back to a jammed packed-non relaxing weekend. Grab your partner, your kids, your friends (or leave them all at home) and go have fun! Stay healthy this weekend, Self, Soul, and Space!

Thursday, November 15, 2012

Travel Healthy- Part 1

It's that time of year again, when I am back on the road (or air) flying across the country to greet you as a auto manufacturer spokesperson.  Side note: I'm actually posting from Charlotte, NC... Anyway, This is also the time of year, when everyone starts traveling for the holidays, need I mention cold/flu season too.  So, my travel tips not only keep you healthy while you travel, but they're also good to implement into daily life to help prevent illness.  This was actually one of my first pieces I wrote on Self Soul Space, it was so popular, I decided to re-release it in a two-part piece.  Here are my Healthy Travel tips for you actual travel day...

Flight/Travel Day
Day(s) before:
  • Prep & Pack (don't forget exercise clothes/sneakers, vitamins/medications, & healthy snacks), make a list, and check it twice!
  • Print boarding passes & all confirmation paperwork ahead of time
  • Organization = happiness & no stress
  • Fill up your gas tank the night before, whether you're traveling to the airport or on a road trip
  • Get a good night's sleep the night before your trip
Travel Day:

  • Give yourself plenty of time to get to the airport or your destination, to help eliminate stress & to make for more enjoyable trip
  • Smile and be friendly as you go through TSA (or tolls on the road)!
  • Once through security (or on the road), scope out healthy food options.
  • Water, H2O, agua, water... Is your friend, drink lots!
  • Fresh fruit, veggies, salads, nut trail mixes, chewing gum, and protein bars are great snack choices
  • Avoid fast foods, soda, alcohol, and those yummy sweet pastries
  • Bring a book/magazines to read or some puzzles to solve... you've got to keep that mind healthy too!
  • While on board/road, take walk breaks- walk the aisles or at the rest stop & stretch, keep that blood flowing
  • While seated, rotate ankles; up-down, clockwise & counter clockwise, it helps to eliminate cramps. stiffness  & blood clots
  • Rest while on the plane or in the passenger seat of the car, noise cancelling headphones or relaxing music can help
  • Use antibacterial gel, to help keep hands clean especially before snacking
  • Drink water... Stay hydrated!

Wednesday, November 14, 2012

Wellness Wednesday

Wednesday greets us again, and with cold & flu season knocking on our doors, my Wednesday wellness tip is... Keep your hands clean! Yes, who would think I would need to say this, but wash your hands! I'm not just talking about when you're finished in the bathroom or just before you cook/eat... I mean often, throughout the day, sometimes just because. Load them with soap, and lather for 20 seconds... Sing a song (in you head if you're embarrassed), like Happy Birthday. Be sure to get in between your fingers under your nails, then rinse with warm water. In addition to washing your hands, keep hand sanitizer with you and use it, especially when you're traveling, after you blow your nose, sneeze, touch busy door handles, or shake hands... It's not offensive, number one, you don't know how clean their hands are, number two, you're not really sure how clean your hands are, so share your hand sanitizer. Our hands are some of the biggest carriers of germs. We touch everything, then we touch our noses, eyes, face, which are the gateway for outside germs to enter our body. So, to help avoid catching or spreading a nasty cold, or the dreaded flu... Wash your hands! Stay well this Wednesday and this cold & flu season!

Thursday, November 8, 2012

Do you have 8 minutes to change your life?

I do!  I recently, just finished reading and following the 8 Minute Mediation by Victor Davich.  Now, in reality, it took 456 minutes to change my life, or 7 1/2 Law & Order SVU episodes, but it did.  It's no secret that I meditate, but I am always looking for ways to improve my practice.  8 Minute Meditation is "the most American form of meditation...", says Time Magazine.  It's a great way to take just 8 minutes out of your day, to bring clarity, peace, happiness, calmness to your life.  8 Minute Meditation is an 8 week program that breaks down the foundations of meditation, step by step, week by week, exploring and building your meditation practice.  You learn to allow, catch & release, breathe, and have fun with meditation.  Start in a seated comfortable position, set a timer for 8 minutes, and follow the directions of each week for just 8 minutes a day, easy breezy.  You'll find that 8 minutes flies by, its actually the same amount of time between 2 commercial breaks of your favorite TV show (like Law & Order SVU).

The Program goes as follows...
Week 1 focuses on the breath... just breathe!
Week 2 teaches you to focus on the naked sound around us with out judgment.
Week 3 helps you notice your body, and the light within it.
Week 4 is magic... are you present?
Week 5 teaches gracious declining, something you need in meditation and daily life!
Week 6 allows you to watch a movie in the mind's eye, no popcorn though :-(
Week 7 was my favorite, because again Lovingkindness practice is so important in meditation and daily life.
Week 8 is review and graduation week, yay!

By the end of all 8 weeks, you will feel more at peace in your daily life; you will be more kind to those around you; and you will approach a stressful situation more calmly than you have in the past.  I know I do!  And all you've dedicated was 8 minutes out of your day.  Most of my 8 minute meditation sessions were before bedtime, I practiced the Lovingkindness week in the morning before my family woke up!  Every week, if you feel like something is not going right, Victor Davich answers all of your rising questions and concerns with meditation, including the never ending roving mind.  He also offers an upgraded program after you finish your 8 weeks.  I fully recommend this book and program.  If you're looking to introduce meditation into your busy life, or improve your meditation practice, 8 Minute Meditation is a great way to do it!  Namaste`, my friends!
                                                         
For more questions on What is Meditation? Check out my post Meditation: Health for the Soul

Wednesday, November 7, 2012

Wellness Wednesday

Another Wednesday is upon us... What will you do for your wellness today? Since the Wednesday after the election, I could talk about that, but that would and could stir up so many different opinions, so many feelings, and possible negativity on my blog. Whether your candidate won or lost last night, my Wellness Wednesday tip is to remain positive, even in times of adversity. When times are tough, I always have to remind myself things could be worse. I make myself appreciate the blessings that surround me, and smile!  Staying positive not only, reduces my stress level, but also lowers my blood pressure, and makes me a happier person all around!


So, if you are still upset at the outcome of the election or the rhetoric behind it... Look around, and appreciate the fact we live in a country where we can vote for elected officials, appreciate the rights and freedoms we have in this country, and remember the blessing that God made us all different and we live in a country that is founded on the differences of Americans!  Stay positive, appreciate your blessings, and Smile is the tip for this Wellness Wednesday, and everyday! God Bless America!


Tuesday, November 6, 2012

Health of the Soul 94

Worship from the belly of your soul and allow music of praise to minister to your mind and emotions.  Sing a song from your heart.

Monday, November 5, 2012

Health of the Soul 93

Affliction in your soul can strengthen your mind and emotions rebuild your relationship with the Creator.

Sunday, November 4, 2012

Health of the Soul 92

A day filled with songs of praise gives victory over the adversary.

Saturday, November 3, 2012

Health of the Soul 91

Invite an eruption in your soul to obey and listen to hear the voice of your Creator

Thursday, November 1, 2012

Wellness Wednesday

Yes, it's Thursday! You're not confused, nor am I.  This week's Wednesday Wellness is coming out on Thursday, due to yesterday's Halloween celebrations!  And how fitting... Today's Wednesday Wellness tip is to treat yourself every once in a while, but not too often.  So that Halloween candy that's staring you in the face, have a piece? Yes, but not the whole bucket!
                                              

Eating healthy, working out/being active, being kind to others as well as your soul, and saving our planet is hard work, and must be rewarded!  It doesn't have to be food related, even though that's my choice.  It can be a new pair of shoes, a long sought-after item for your collection, a trip to your favorite place, wherever or whatever you consider a special treat, indulge on occasion.  Trust me, it's makes all the hard work worthwhile.  However, indulging in treats too often, takes the specialness out of it.  No tricks either, you must put in the work, otherwise you're "hustlin' backwards!" (In the words of my husband).  Treats are small (or big) tokens of working hard to build a healthy Self Soul Space, they make the journey easier... So, Enjoy!  On that note, I'm going to go ahead and eat this mini KitKat bar, since my daughters can't eat it anyway (allergies).

Health of the Soul 90

Souls of men are eternal.  Where will your soul rest after death on earth?
You make a decision.

Tuesday, October 30, 2012

Health of the Soul 89

Victory in your soul should be glorious in every area of life. Be inspired by Divine instruction

Thursday, October 25, 2012

Health of the Soul 88

Sing a song to your soul to construct you life and not destruct to a dark place. Words have power chose them wisely.

Wednesday, October 24, 2012

Wellness Wednesday

This Wednesday, I was debating over what small change, to better my health, would I make today... I had a few on my mind, but couldn't narrow it down.  Then I went to my daughters' school to volunteer, one of the kids asked me, "Mrs. Thayer when are you coming to read to our class?"  There it was staring me right in the face... Reading!

Remember the old saying, Reading is fundamental!  Well, it is, at every age.  I find that I usually only read to my kids or on airplanes for my own enjoyment, but I'm not a consistent reader.  I make reading a priority with my children, but not for myself... hmm!  You're never too old to stop learning or reading for that matter.  So, this Wednesday  I will be picking up a book and reading for my own enjoyment and sanity.
I challenge you to read... turn off the technology (unless you're reading on your e-reader) and pick up a book, magazine or a newspaper; fiction or non-fiction, historic or present time, it doesn't matter... Read, my friends... If you have kids in your house, not only read to them but lead by example too.  Reading not only improves your vocabulary and your knowledge base, but it also allows your mind to release the stress and worries of your own life, which is very calming and healthy.  Become a member of your local library, or read books on an e-reader which is good for the health of our space, but cutting back on the amount of paper used.  Once you finish a book, pass it on or donate it.  Reading while working out can help to pass the time during cardio sessions, so bring your latest page-turner instead of your tunes.  Read before bed, read in the morning, read on your lunch or coffee break, anytime is a great time!  If you have any book recommendations... comment below, or check out my Readings tab or some Healthy Living reading suggestions.  Stay well, and read this Wednesday.

Tuesday, October 23, 2012

Health of the Soul 87

Stir your soul to face the day with momentum and progression. Go forward the only option.

Mexican Quinoa

Missing my recipes?  Well, I have a new one for you, Mexican Quinoa!  I made this last night for Meatless Monday.  I just threw this together for a quick dinner after swim lessons.  I loved it, my husband on the hand, not so much... He really doesn't care for the texture of small grains, like quinoa or couscous   You can serve it as a meal like me, as a side dish, or over a bed of lettuce.  If you're looking for a way to spice up quinoa (literally), this is a fun recipe for you.  Enjoy!


Mexican Quinoa
serves 4-8, time 20 min

Ingredients
1 cup uncooked quinoa, rinsed
2 cup water
1 can black beans, drained
1 can corn, drained
1/4 cup salsa
1/2 lime, juiced
1 tbs fresh cilantro, chopped
1/2 tsp ground cumin
1/2 tsp dried thyme
salt & pepper to taste
shredded cheese to sprinkle on top


Directions
In a small sauce pan, combine water, a little salt, and quinoa, bring to a boil.  Then drop heat to a low simmer, and cook for about 10-15 min, until water is absorbed.  Transfer cooked quinoa to a serving bowl.  Toss with salsa, black beans, corn, lime juice, cumin, thyme, and cilantro.  Serve... I then topped it with shredded cheese, with a side of blue corn chips.

Monday, October 22, 2012

Health of the Soul 86

Every part of your soul must be in agreement to be productive and prosperous. Allow your will, mind, and emotions to be free and operate in truth.

Sunday, October 21, 2012

Health of the Soul 85

Seasons of life will change.  Your soul must adjust to natural and environmental changes.  Love will change conditions of mind and emotions.

Thursday, October 18, 2012

Health of the Soul 84

Seek discipline in your soul to achieve academic success.  Life will never be stagnant

Wednesday, October 17, 2012

Health of the Soul 83

Enrich your soul as you fellowship with family and friends.  Your emotions and expressions of love are beneficial.

Wellness Wednesday

So, it's Wednesday... What are you doing for your wellness today?  What small change will you make for the betterment of your self, soul, or space?
Today, my youngest daughter  Mia had a field trip to Flasky's Farm in Middletown.  After fun hayrides, a silly soybean maze, and pumpkin picking, we headed into their produce market.  I picked up some Flasky's apples and squash.  Then it hit me, I really need to buy more local fruits, vegetables, and products.  I do try to buy some local produce from my area Safeway or Whole Foods, but those sometimes aren't that local, they are usually shipped in from New York or New Jersey.  So, today's wellness Wednesday tip is to buy your produce from local farms (or farmers market) and buy produce that is in season.  First of all, I noticed the prices were much cheaper than the "sale" produce at the supermarket.  You are reducing pollution in the environment because the food is not shipped/trucked far distances to super markets.  Best of all, you are supporting the local small farms and farmers.  Buying local produce is healthy for your Self, because your eating more fruits & veggies, and healthy for your Space, by reducing carbon footprint and supporting local economy.

For my Delawareans (& those near by), here are some markets & farms to stop by, and get local produce and products...
Haldas Market
Wilmington, DE

Newark Natural Foods Co-op
Newark, DE

New Castle Farmers Market
New Castle, DE

Flasky's Farm & Produce Market
Middletown, DE

Willey Farms
Townsend, DE

Fifer Orchards- Farm & Country Store
Camden-Wyoming, DE

Manna Organic Farm
Seaford, DE

Tuesday, October 16, 2012

Health of the Soul 82

Soul is in a fight.  Your soul is to be expression of light of goodness in the earth. Fight for health and wholeness.

P90X Week 13, finally!

Finally... Thank you, Jesus!  I am finished Beach Body's P90x!  How was it?  Well, I'll get to that... first how was my final week?

Week 13 was fantastic, for two reasons... 1. It's the last week, I could see the end of the tunnel and it made each workout easier.  2. The workouts were all of my favorite (easier) workouts.  Monday started with Yoga X, which was great because I skipped my YMCA Body Flow class for a play-date in PA.  Tuesday was Core Synergistic, this workout is by far a great cross-training workout that will stay in my workout rotation.  Wednesday was a beautiful day weather wise, so the family and I went for a walk around Glasgow Park, then I wrapped the day with KenpoX and a new episode of Law & Order SVU (bonus).  Thursday, I did XStretch without the video, but with the app on my phone.  I turned on the Soundscapes music channel on my Fios TV, and stretched out my body.  Friday was CardioX, I think I burned more than my average 400 calories that night.  I was pushing it!!  Saturday, after a DSU football game, and a mile walk to/from my car, I worked hard with YogaX. Sunday was XStretch, another much needed relaxing workout after my kids were hyped up from a birthday party (thanks Deb!).  And that wrapped week 13... It was a great week, I love the line up of workouts and like I said earlier, I found new energy because it was my last week.  Well, what about the photos... here you go... Week 1 to Week 13
Week 1
  
Week 13












Overall, I genuinely enjoy P90x!  It's a great full body workout, focusing on all aspects of fitness.  I prefer the Lean program.  I'm not trying to loose weight or build big muscles, the Lean program keeps me toned, and well, lean.  There were days I cursed the TV, there were days I didn't feel like working out, there were days I couldn't get enough and wanted more.  The P90x app is great if you're traveling or you just don't want to listen to Tony's wise cracks anymore.  This time around, I wasn't looking for major results, so I did not take measurements or track my weight.  I just wanted a great workout I could do when I couldn't get to the YMCA.  I did set small goals throughout the program, one was to do all of the push-ups in all of the videos, and I achieved that during week 12, yay!  My waist and hips are smaller, there's more definition in my arms, abs. back, and I honestly gained 2 lbs of muscle weight (i'm assuming).  I totally recommend P90x to anyone who already has a decent fitness base (bc it's hard), especially if you're looking to loose weight, get tone, build muscle, and/or increase your fitness ability.  Beach body also has great meal plans you can follow with recovery drinks and supplements.  What's next for me?  Well, I'm going to get back to running more, time to start training for the Delaware Half Marathon... I never thought I'd say this, but these 2 days off from P90x, and I realized I miss the workouts already and my personal basement time... So, starting next week, I will be adding P90x Lean back into my workout schedule, not full force, but as a supplemental workout to my running and YMCA workouts.  Check out Beach Body, and try P90x... "Do your Best, and Forget the Rest!!"  Stay fit, my friends!!

To see my journey in P90x land, check out my other posts...
Week 1
Week 2
Week 3
Week 4 & 5
Week 6
Week 7 & 8
Week 9 & 10
Week 11 & 12


Monday, October 15, 2012

Health of the Soul 81

Seas roar, waves roll in and out of the shore.  Soul rest on the wave of divine instruction and apply to knowledge.  Be inspired.

Thursday, October 11, 2012

"I'm a Boss" for Health?

Did anyone watch the BET Hip Hop Awards?  More specifically, Rick Ross's performance?  Self Soul Space is not a blog that critiques or criticizes Hollywood, or HipHopWood, if you will.  I am a fan of most music, but I love Hip Hop and R&B, especially when I'm working out, just in case you didn't know.  Anyway, back to my question... Rick Ross on the BET Hip Hop Awards? I love Ricky Rozay's music, his "Boss" mentality, and self confidence.  But I wonder, if performing with his shirt off is necessary and a good example of healthy living for the fans that love his music.  It's no secret, Rick Ross is not a small guy and has had some major health issues in the past year.  But why does it seem like, after 2 separate life threatening situations, he has not changed his way of life?  Back in October of 2011, Rick Ross had to cancel some performances after suffering a seizure on a plane.  In April of 2012, he cancelled two more performances due to seizures again.  After his recent health issues, he reassures fans of a clean bill of health.  However, in a Rolling Stone Article this past August, Rick Ross attributes his seizures to "smoking too much weed", 'green caviar' as he called it, hmm... healthy?  On a more positive note, he named his recent hit Diced Pineapples, after the fact the doctor told him to add more fruit and water to his diet, pineapples became a favorite... it's a start, even though the lyrics have nothing to do with eating healthy.  How come he hasn't cut down on his caviar intake, hired a trainer and/or a nutritionist to help lead him on a path of good health?
Or maybe he has... Why is he not advertising or promoting a healthier lifestyle after two seizure incidents?  I get that it's not cool to rap about eating healthy, working out... but why not promote it off the stage, lead by example.  This just doesn't go for Ricky Rozay, but all of HipHopWood.  Black Americans dominate the world of Hip Hop... 14% of Black Americans over the age of 20 have diabetes, over 44% of Black men and 47% of Black women over the age of 20 have cardiovascular disease (heart disease), and childhood obesity is on the rise, especially among Black youth.  Don't forget that Heart disease is the leading cause of deaths among Black Americans, especially women.  That being said... Why isn't the industry, mostly populated by Black Americans doing something about it.  They can speak out on politics, promote luxury cars, rap about the good and/or hood life... However, there is no good life without good health.  I challenge Black celebrities and Hip Hop Stars, like Rick Ross, to promote good health, clean eating, and physical activity to all of their fans, young and old, more importantly lead by example.  Be a "Boss" for a Healthy Self, Soul, and Space.

Wednesday, October 10, 2012

Health of the Soul 80

Position palms of your hands toward heaven; submit your soul to divine instruction in every situation.

Wellness Wednesday

This week, for Wellness Wednesday, I am making one more small change to better my health.  Last week, I started switching 1 non-water drink for water... Mainly, I've been switching my 2nd cup of coffee for water.  I already drink a lot of water, but there were days, where I was slacking.  I have found that making this change, I feel more hydrated and energized throughout the day.

This Wednesday, I decided to wake-up 10 minutes earlier, so I can have a moment to meditate, stretch, and get ready to start my day on a positive note before I have to wake the tired, whining kids.  That being said, because I love to sleep, I am going to get my butt in bed at least 10 minutes earlier at night.  I might not fall asleep right away, but taking an extra 10 minutes to rest, will help in my overall energy levels in the morning and throughout the day.  During both 10 minute segments (am & pm), I am going to keep the TV and phone off, and let my mind and soul be still.  This morning's 10 minutes, my first try, I did not hit snooze and I up right away, stretched out my back and legs, drank some water, sat in lotus pose while I thanked God for waking me up this morning... And then I had to pee.  After that, I got dressed, in peace,  I thought about what I have to do today, without the tired little monsters... It was refreshing.  I hope I can keep this up, like last week's water substitution. Now, I must "hit the hay", so I can attempt my new routine tomorrow.  Try my Wednesday wellness tip, and share how it's helping your health.  Good Night!

For better sleep & bedtime habits check out: Good Night, Sleep Tight!

Tuesday, October 9, 2012

P90x Weeks 11 & 12

I can see the light at the end of a tunnel... I am almost done, thank goodness!  So, weeks 11 and 12 of Beach body's P90x was challenging.  Silly me, for thinking it would get easier. Most days, were double workout days, P90x and YMCA classes/ or Running... Crazy, right?!?

Week 11: I started the week with a 3.25 mile run outside at Glasgow Park in the afternoon, then Chest/Back & Ab Ripper X in the evening.  I truly hate chin-ups, and push-ups!  CardioX on Tuesday, was rough.  Wednesday, I skipped Ab Ripper X after Shoulders/Arms because the season opener of Law & Order: SVU was coming on... It's my favorite show, I've seen 98% of all L&O episodes, Original, SVU, CI, LA... all of them!  Thursday, is my new favorite day of the week, why? Les Mills Body Flow in the morning, the YogaX in the evening.  I am at peace all day, and feel stretched and relaxed!  Core synergistic on Friday was cool, I survived.  Saturday, I skipped my morning run with BGR, my body just said NO!  So instead, I kicked my own butt with KenpoX and added a bonus Ab RipperX.  Sunday, was a much needed rest day!  Sorry, I forgot to take a photo this week, but I did take one at the end of week 12.

Week 12: This was a busy week for me, in workouts and in normal life.  Monday, I went to my favorite Les Mills Body Flow class, then I skipped meditation for a 2 mile run instead.  Monday evening, I had a migraine headache, and went to bed at 7:15pm... so, Yes, I skipped my p90x workout.  But on Tuesday, I made up for it, I busted out the scheduled CardioX, then moved right into Chest/Shoulders/Triceps and Ab RipperX.  I was feeling so juiced, I banged out all of the push-ups (a first, yay), and an additional 20 Mason Twists!  On Wednesday, I was still feeling good and went for a 2.5 mile run.  That evening, I only did part of Back/Bicep, so I could watch the first Presidential debate.  Part of living a healthy lifestyle, means knowing and understanding the politics that run our country and how it effects you and your family.  My favorite day of the week, went a lot like last week, Body flow in the morning, then YogaX in the evening... This was a much need pre-stress reliever for the weekend ahead.  On Friday, I skipped another P90x workout because after working a 14 1/2 hour day at the Delaware Auto Show (in 3" heels), my body spoke and said NO.  Please understand, I'm not making excuses, because I feel like I always make up for my missed workouts... And I did on Saturday, I kicked butt in KenpoX then moved right into Core synergistic (from Friday).  I felt great, and needed those punches and kicks to relieve some more Auto Show stress!! Sunday, I headed back to the Auto Show, and ate a piece of Desserts by Dana's Red Velvet Car Cake... it was so good, and I was so happy I burned some extra calories Saturday night.  Sunday evening, instead of resting, I stretched out my body with XStretch, standing in 3" heels for 30 1/2 hours in 3 days, my body needed it.

Here's my photo from week 12, Jordan loves to photo bomb my p90x photos.

Guess what's next... Week 13, my last week of P90x... I am so ready for it!  Wish me luck to finish strong!!

Health of the Soul 79

Your soul should be tempered everyday. Temperance will guide your actions for good and not evil.

Saturday, October 6, 2012

Health of the Soul 78

Speak to your soul in agreement to be restored to unity within your mind.  Be in unity with self, family and friends to move forward in peace.

Friday, October 5, 2012

Health of the Soul 77

Music is good for the soul.  Songs that speak to your spirit, mind and body will help bring health and healing.

Thursday, October 4, 2012

Health of the Soul 76

Everyday is an opportunity to set your soul in a blissful place.  Be in obedience to the spirit that instructs you to do good.

Health of the Soul 75

Your soul can be refreshed with showers of blessings from above.  Be under the waterfall today.

Wednesday, October 3, 2012

Wellness Wednesday

Every Wednesday I try to make one small change to better my overall wellness.  And, I thought... why not share these small changes and other wellness ideas every Wednesday.  Not all of my changes have been physical... some mental, some environmental, and even some have been superficial, but the idea is to improve my well being.  I make the change, and keep it in place.  I don't stop on Thursday, I continue to build and improve upon my small wellness changes.

Today's Wellness Wednesday tip, is to swap out 1 non-water drink for water.  Just 1, 8 oz glass substitution.  Usually, on a damp foggy morning, like it was today, I'll put back 2-3 cups (big cups) of Starbucks coffee.  Instead, I only drank 1 cup, and swapped out the second for water.  Plain old, water.  And you know what, it's 2:15 pm, and I don't feel my normal afternoon crash coming on!  Adding more water to your daily beverage consumption will also help to flush out your body, keep you hydrated and less thirsty, help with digestion, and in time will help to clear up skin blemishes while improving dry skin (winning).  So, instead of reaching for a 2nd can of soda, cup of coffee or tea, glass of juice, beer, wine, or cocktail, drink a glass of water!  It can be flat, tap, bottled, sparkling, filtered, ice water, hot water, with a slice of lime... however, you like it... have a glass of water!

For more tips and ideas on how to spice up and increase your water consumption, check out Got Water?  Drink up!


Tuesday, October 2, 2012

Health of the Soul 74

Soul submit to authority every day to have confidence of a controlled end.

Sunday, September 30, 2012

Health of the Soul 73.

Keep watch in your soul to do well.  Evil is easy.  Good takes practice and change of mind.


Health of the Soul 72


Every soul be subject unto the higher power.  Authority over your soul protects your life.

Saturday, September 29, 2012

Health of the Soul 71

Be humble and let pride take a back seat.  Then your soul will be at peace.  Your mind will focus in growing perfection.

Thursday, September 27, 2012

Health of the Soul 70

Be honest as you speak to your soul.  Sing and make melody to your soul.

"You're Wasting Water?"

Have you heard or used this phrase?  When I was a kid (mainly a teenager), my mother used to yell "you're wasting water" every time I was in the shower... I, Miss Go-Green, used to spend over 30 minutes in the shower.  Realistically, it would only take me 5-10 minutes to clean myself, wash hair, and/or shave... But I loved to just stand in the shower letting it run on my back, making it progressively hotter and hotter.  Wasteful, I know!  Now, I'm not nearly as bad... Having to pay your own water bill will help with that.  But if you still feel like you and your family are wasting water, here are some tips for conserving water... Whether your in your bathroom, kitchen, laundry room, garden, or just out and about...

Bathroom:
  1. Use a water displacement device in the toilet tank. Most toilets will work just as well if they use less water. Simply fill a plastic bottle with water and place it in your toilet tank.
  2. Install conservation devices such as aerators or low-flow showerheads. Low-flow showerheads use only 2.5 gallons per minute.
  3. Take a 5- to 10-minute shower using a low flow showerhead. By doing this, you use only 10 to 25 gallons of water, while a full head uses about 70 gallons.
  4. If you take a bath, use the minimum amount of water by closing the drain first and adjusting the temperature as you fill the tub.
  5. Avoid running the faucet while shaving and brushing your teeth. You can save as much as 8 gallons by not letting the water run... This is super important for kids!
  6. Remodeling an old bathroom, consider installing a high-efficiency toilet (HET). HETs use less than 1.3 gallons of water per flush.
Kitchen:
  1. Only run your automatic dishwasher when it is fully loaded. A dishwasher uses about 12 gallons per run.
  2. Don’t rinse dishes in the sink before you put them in the dishwasher. Scrape them clean and let the machine do the rest.
  3. Keep a pitcher of water in the refrigerator instead of running water to cool it... Be sure to Drink Water too!
  4. Thaw frozen food in your refrigerator or microwave, not under running water.
  5. Don’t let the faucet run when you scrub vegetables or prepare other foods. Use a dishpan or put a stopper in the sink.  You could even take it a bit further... when you’re finished, use the water for watering plants.
  6. Use your garbage disposal sparingly. Use a garbage can or compost pile instead. (This saves electricity too)
Laundry Room:

  1. Use the washing machine only when you have a full load or match the water level to load size.
  2. Wash in cold water to save energy.
  3. Always use the minimum amount of detergent, and eliminate the extra rinse cycle.
  4. For hand washing clothes, put a stopper in the sink for both wash and rinse. Don’t let the faucet run.
  5. When buying new appliances, consider buying a high-efficiency washing machine. Many new front-loading washers use less water and are energy efficient as well. Look for the EnergyStar label.
Garden:

  1. Don’t over-water. Water only when the grass or plants show signs of needing it.
  2. Avoid watering on windy days, when most of the water will go where you don’t want it.
  3. Water in the cool of the day, preferably early in the morning, to reduce excess evaporation.
  4. Let water sink in slowly. Letting water sink in will avoid water runoff and help plants develop deeper roots so you won’t need to water as often.
  5. Plant drought-resistant plants. Many local garden centers carry native and drought-resistant plants.
  6. Mulch plants. You can use leaves, lawn clippings or even strips of plastic. This keeps the weeds out too!
  7. Form ditches or basins around plants so that water stays where you want it.
  8. Don’t water the sidewalk and driveway! Set sprinklers carefully.  And use a broom to clean the driveway or sidewalk instead of water.
More tips:

  • Teach your children to conserve water. It’s easier to start good habits than to break wasteful habits later.
  • Consider using a commercial car wash that recycles water. Taking your car to a professional will significantly reduce your impact. A professional car wash not only uses about three-times less water for an average-sized car, but they also probably have a better capacity to dispose of the harmful runoff.
  • But if you like washing your car, Use a bucket of soapy water to wash your car. Use a hose with a shut-off nozzle, but only for rinsing.
  • Use a cover on your pool to slow evaporation.
  • Don’t overfill your pool. The extra water will just get splashed out!
  • Recycle wading pool water for plants, shrubs and lawns.
  • Collect water in a rain barrel and use it to water your garden.
Keep in mind, your garden hose can pour out 600 gallons or more in only a few hours, thousands of gallons can be lost in a very short time.  These are just a few tips to help conserve water, a water-friendly environment is a healthy environment.  Check with your water and sewer provider for more ways to conserve water, and read your bill, a lot of companies give suggestions on specific ways for your home to save water.