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.
A soul out of balance is abomination to the physical body. The mind and the will should agree on the directions of the divine assignment. The Creator gives instruction through the soul. Soul learns to hear the divine wisdom.
It's summer, and it finally feels like it, especially on the East Coast. With temperatures in the upper 90s to low 100s, most people are just trying to keep cool. But as important as that is, it is also important to stay hydrated. You must replenish the fluids in your body, refuel your electrolytes, here are some easy steps to stay hydrated on these hot days!
10 Ways to Stay Hydrated:
Drink water before meals: not only will you stay hydrated, but you are less likely to over eat.
Keep water on hand: use a reusable bottle, and keep it with you at all times. Sip-sip.
Flavor you hydration: add natural flavoring like fruit to your water. Looking for bubbly, swap out soda for sparkling water. It's a healthy alternative but still fizzy, add fruit, YUM!.
Eat your water: eating water-filled foods, like watermelon & cucumber is a refreshing way to hydrate.
Limit Alcohol: it can dehydrate you, and in the heat alcohol will affect the body differently.
Hydrate while exercising: drink water before exercising, during, and after. Even chocolate milk is a great replenish-er after workouts.
Add a little salt: seems counter-productive, but when sweating a lot during these hot days, drinking a sports drink with electrolytes or eating foods with a little sodium will help replenish your body, but too much can do what you expect-dehydrate.
Stay Hydrated indoors or in pools: keep fluids on hand always. Even in the AC or a cool pool, just because you're cool in the water doesn't mean your body will stay hydrated, so drink!
Drink water while traveling: climates and altitudes can change your body, continue to hydrate, especially if traveling by plane, drink water during the flights.
Keep track of your daily water intake/goal: using your weight & eyes ~>divide you weight in half (150/2=75) and that's how many ounces of water your body needs to be full hydrated. I recommend anywhere from the standard 8 glasses (64 oz) to half your weight. Look at your pee, it should be the color of lemonade, not the color of water (too much hydration) or the color of iced-t (too little hydration). Peeing with 45 min of drinking water is another good sign of being hydrated!
It's hot, yes we know, but part of staying cool is keeping your body hydrated. Drink water, sparkling water, sports drinks, and eat your water-filled fruits & vegetables... you will stay hydrated and healthy! Don't forget to check on the elderly and pets too, during this hot weather.
Your soul needs to be protected from the demonic forces,
which slow and deter prosperity. The
words you speak can keep your soul from trouble. As cold water to a thirsty body, so are words of wisdom to
keep your soul encouraged and connected to your divine purpose in life.
Each day we can speak to our soul to obey with righteousness
and justice so that we have good success.
The Creator fearfully and wonderfully engineered the system of our
soul. The choices you make will nourish
the roots established in obscurity. Your
will, mind and emotions can stay in balance by faith.
When considering the Health of the Soul, knowledge is power!
The soul without knowledge is not good. You will error in your decisions without divine wisdom. Chose wisely and
determine what is truth. Seek your
Creator and receive the inspiration that comes with asking with your mind, will
and emotions. As the three agree the result is a healthy soul.
Sugar, sugar... Aw, honey, honey... I'm not talking candy, girl... Nor are these terms of endearment if you have blood sugar problems, like diabetes or hypoglycemia. There are different types of diabetes, type 1 and type 2... that simple are the major types, but very different, and polar opposites of hypoglycemia. Here's what it all means, and how to prevent them. Blood Sugar, or blood glucose level, is the amount of glucose (sugar) present in a person's blood stream. Glucose is the body's primary source of energy for cells. It is transported from the intestines/liver to the body's cells, through the blood stream. Glucose is made available for absorption via the hormone insulin, which is produced by the pancreas. Blood Sugar levels fluctuate throughout the day, however, are usually at their lowest in the morning before the first meal of the day. Normal levels before meals should be between 70-130 mg/dL (milligram/deciliter), and under 180 mg/dL after meals. Don't worry about knowing your levels, your doctor will check them usually during an annual physical. If your levels are out of the normal ranges, that may indicate a medical problem. Levels that are consistently too low, are diagnosed as Hypoglycemia. Levels that are too high, are called hyperglycemia, persistent hyperglycemia is diagnosed as Diabetes.
There are 3 main types of Diabetes Type 1: Is a condition that involves the destruction of over 90% of the insulin-producing cells from the pancreas. Which causes the pancreas to stop making insulin. Type 1 tends to occur before age 30, and can be caused by an environmental factor or genetic predisposition. Type 2: Is a condition where the body continues to make insulin, but the body develops a resistance to it. This causes there to not be enough insulin for the body's needs and the blood sugar levels remain high. Type 2 diabetes can occur at any age, but is more likely to affect those over 30, and becomes more common the older you get. It tends to run in families, and might not show symptoms for years before being diagnosed. Gestational: It develops in pregnancy, left untreated can harm the mother and unborn child, and usually resolves itself after delivery.
Here are some Steps to Prevent Diabetes: 1. Pay attention to diabetes' risk factors that might apply to you...
Cardiovascular risks (heart disease or high cholesterol)
Ethnicity (Hispanic, African American, Native American, Asian, and Pacific Islander decent are almost double the risk of White Americans)
Gestational diabetes during pregnancy
Low birth weight
Diet high in sugar, processed foods, or cholesterol
Lack of exercise
2. Start Early; High Blood Sugar can be corrected before long lasting damage hits. If you have some of the above stated risk factors, get a check up! A simple urine or blood screening test can alert a possible problem. Don't forget to keep up with follow up tests & screenings.
3. Change your Diet:
Increase your daily intake of fruits & vegetables (especially dark green veggies, orange veggies, beans, and peas)
Stop drinking sugar (juice, soda, alcohol, energy drinks, etc)
Stop snacking on sugar (cakes, pastries, candy, cookies, etc... even breakfast cereal)
Eat less fat (consume less than 30% of your daily calories as fat, avoid trans fat)
Save Treats for special occasions
Eat more often, 4-6 smaller meals/snacks will also help stabilize blood sugar levels (high or low)
4. Lose Weight: If you change your eating habits for healthier choices, you will naturally lose weight. Eat healthy and Exercise!
5. Exercise regularly: 30 min a day for 5 days a week, cuts your risk of diabetes by 58%, not to mention other health issues too.
Diabetes is pretty simple, none the less, a disease you don't want to mess with. Once diagnosed, one could be on medicine or insulin injections for the rest of their life. So, let's make healthy choices, exercise well, and get regular check ups, to help prevent diabetes.
Soul Mates contribute to the Health of the Soul...
The soul can be knitted with another soul. Plans and goals are in agreement and plans
succeed because of wise behaviors. A
covenant can be made as a soul is knitted together. The will, mind and emotions move in positive
divine directions governed by our Creator. Your soul is faithful to receive divine
connections for our Creator.
The health of your soul can be diseased by to much focus on
material objects, which will decay and get old or wear out. You soul can act
foolishly by eating and drinking to much causing stress on the physical
body. Time spent on feeding the mind
with words of wisdom from our Creator brings enjoyment in all things as we
share with family, friends and co-workers. Soul you are rich with divine
Health of the Soul series week 3. How are you feeling? Do you feel your soul changing, becoming helathier? Have a Super Soul Sunday, and a healthy week!
Health of the Soul
Your soul can be easily beguiled. Deception in the mind can cause your plans and goals to be aborted. Your thoughts can keep you moving in a positive direction so that your soul will operate in balance. Your will is easy while divine will calls for divine instruction. This instruction comes from our Creator. The will, mind and emotions are healthy as divine wisdom rules our attitudes and actions. Your soul operates in stable healthy practices.
Wrapping up an exciting day with a little Health of the Soul!
Physical health and prosperity of your soul are divinely
connected. The scale should be balanced then your will, mind and emotions will
operate like a well-oiled machine with nothing lacking. Your soul will be
filled with excitement to live life abundantly.
As the deer pants for the water brook so your soul pants for
the presence of the Creator. A stirring
in the soul can cause you to know something is missing in your life. The consciousness of a divine presence is the
answer. Divine instruction to the will,
mind and emotions is perfect even though the demonstration is flawed in
you. Be still soul and hear divine
With my daughter, Jordan, starting Kindergarten in the fall, I was disappointed to find out she would only have physical education two times a week. So it made me wonder... Should kids of all ages and grades be forced to have Physical education/gym class everyday? Is there enough time in the school day? These are a couple of many questions plaguing school districts across America. If adults, are recommended to get at least 30 minutes of med-high impact exercise everyday, shouldn't kids get the same? The idea is to teach kids healthy living early, and make it a way of their life. It's no secret childhood obesity is on the rise, but should schools help with this epidemic?
Unfortunately, when school budgets need to be trimmed that's when we loose the great "extra" classes and teachers. But Gym, should not be considered an "extra". There are so many lessons that can be taught within physical activity; team work, counting, sharing, compassion, physical health, coordination, balance, confidence... to name a few. It can also, introduce kids to different sports & activities they might not otherwise be exposed too. Kids of all ages (even high school students) need gym class, and/or physical activity everyday. I know some schools say "well, the kids have recess"... They sure do in elementary, and if the weather's nice, if it's raining, inside time it is. Some districts have said it's not in the budget to have a full time Physical Education teacher... there is room, because so many personal trainers would love to volunteer their time to teach gym. Now, I know the days are jammed packed for teachers already, let alone to then loose 30+ min of classroom time... Well, that's when Phys. Ed teachers can partner with the "primary" teacher to help teach or reinforce a lesson while in gym; i.e. Geography, math, etc... Schools have to help teach kids, not only the important subjects, but also ways to live a healthy, physically active life.
But here's the bigger question... Is it the school's responsibility, or the parents' to enforce an active lifestyle? My answer, BOTH!! Kids spend most of their time (awake) in school, so schools should help to keep kids active! However, they should continue to be equally as active at home. It doesn't cost a lot of money, play outside... simple games like tag, kickball, basketball, running races, etc are great ways to get the whole families heart's pumping. If outside is not an option, new video games for the Wii or Xbox connect get everyone up and moving through sports or dancing. I also sign my daughters up for swimming lessons, and we take family zumba at our local ymca. We also enjoy going on family walks after dinner, around the neighborhood or on the trail. I understand that some parents work, and work a lot, or are just not that interested in being healthy for them or their kids, but that's when the schools need to still make physical education a priority (like they way they do with school lunch). Overall, every kid needs gym class and physical activity everyday... Just like adults! So, it's time for schools to get moving!
Sometimes your soul will be cast down within. Awake with thanksgiving on your lips and
speak to your soul with words of
life. Yield your will to your Creator
and transform your mind with words of hope, patience, gentleness, and
compassion. Shackles will be released
from your soul today.
I found the easiest homemade Marinara Sauce, with minimal ingredients and minimal hands-on time. The best part is by making it yourself you can control what goes into the sauce. No high fructose corn syrup, no preservatives, you get the idea... Giada De Laurentiis made it on the Rachel Ray Show. Besides serving it over rotini pasta for meatless Monday, I also used it on tonight's Pizza burgers.
Marinara Sauce makes 2 qts, time: 5 min hands-on, 1 hr cooking Ingredients
2 (32oz) cans organic crushed tomatoes (I actually used 1 crushed and 1 diced tomatoes for a chunkier sauce)
2 cloves garlic, whole
1 medium onion (vidalia or white), peeled and left whole
2 stalks celery, cut in half
2 carrots, peeled & cut in half
1/2 tsp kosher salt
1/2 tsp freshly cracked pepper
2 dried bay leaves
2-3 tbsp butter
5 fresh basil leaves, torn
In a large pot, add tomatoes, garlic, onion, celery, carrots, salt, pepper, & bay leaves. Simmer uncovered over low heat until sauce thickens (about 1 hr). Remove & discard bay leaves, onion, celery, carrots, & garlic. Turn off heat, add butter and basil leaves.
*If serving with Pasta, toss 1/2 of sauce with pasta & Parmesan cheese.
*Re-use a washed pasta sauce jar to store extra sauce in fridge for up to a week, or freeze in a Ziploc freezer bag for up to 3 mos.
*Re-warm sauce in a pot over medium heat
Pizza Burgers Serves 6-8, time: 20min total
1 large egg
2 cups Homemade Marinara Sauce, divided
1/2 cup whole wheat bread crumbs
1/2 tsp dried basil
1/2 tsp dried oregano
2 cloves minced garlic
2 lbs ground beef (I cut recipe, used 1.25 lbs)
1 tbsp EVOO
1 cup mozzarella cheese (I used Rice cheese, mozzarella flavor)
6-8 rolls (optional, we served ours bun-less)
Preheat Grill, oil w/ EVOO once heated.
Beat egg, & 1/4 cup Marinara sauce in a large bowl. Stir in bread crumbs, oregano, dried basil, & garlic. Add beef, and mix well (with hands, get dirty). Shape into 6-8 patties. Grill burgers for 10-13 minutes, flipping halfway through.
Heat remaining Marinara sauce. Top burgers with Marinara, then cheese.
*Serve with a side caesar salad, and enjoy!!
I hope you enjoy these two super easy, kid-friendly recipes. You'll never go back to store-bought sauce again!! Thanks, Giada!!
Being Productive will contribute to the Health of the Soul...
The Soul thirst for the Creator of all life. Praise and thanksgiving refreshes the soul in
all of life’s challenges. The journey of
life moves more smoothly on the wings of your Creator. Renew the mind today with the thoughts of
seeing the end from the beginning. Your
soul will be prosperous and productive today.
Arise soul into a new time and space. It is time to delight in that which is good
and enjoy your labor. The plans and
purpose will be established by your mind and emotions as you push against the
gravity of the your will. Soul is in control today and gives no
entrance for the flesh to control your actions.
Start your day with taking care of the Health of the Soul:
Begin each day by blessing your soul. Read and meditate on the blessings and
benefits that come with a new day. Your
soul is hungry for a diet that speaks life and not death to the mind, will and
emotions. Allow your soul to keep you
focused on justice and righteousness in managing your daily task.
This is week 2 of our Health of the Soul series. My contributor/Aunt Bessie Evans and I have designed this series to help focus on the true health of the soul. The soul is the center of the physical body, if it's not well, the physical body will have a hard time living a truly healthy life. So here is #8, think, focus and enjoy.
Health of the Soul
The soul is the seat of all your emotions. Therefore the soul should be filled will
attitudes and actions to do good and not evil.
The soul is converted by the kinds of thoughts and conversations you
entertain. Your mind should be renewed
daily with words of hope, joy, and peace.
Will your soul to be in line with your divine Creator today.
Awake my soul to a new day.
My soul magnifies my Creator with joy and peace today. Every task and
assignment will be accomplished with excellence. My mind is renewed with
positive words for me to speak to my soul.
Soul be filled with joy and love for self and others.
Health of the Soul: Positive, Positive!
Everyday begin with a renewed mind of positive thought to
carry through your purpose and passion in life.
Meditation upon the good things that are inside that must be imparted to
help humanity. Purpose in your will,
mind and emotion to be helpful today.
Let self-control have perfect work in you today.
The invisible will cause you to walk by faith and not by
sight. Your soul becomes visible in actions
and reaction during the day. Shift work
changes when a day begins and ends. Your
mind and emotions makes adjustments to the biological clock of the soul. When
the flesh wants to sleep, the mind and will must be feed with alert thoughts to
function in the flesh. Speak to your
soul with praise and thanksgiving.
Today is my birthday! If you know me, you already know how old I am... If you don't know, oh well, have fun guessing. However, I love birthdays, mine or anyone else's. It's a day to make you stop, think, and be grateful for another year, with cake! I look back from which I came, I assess where I am, and I look forward to where I am going!! Every year, I add a few new goals to my master list, and I check off the completed goals from the previous year (which is really fun & rewarding). This year's additions have more to do with my and my family's health.
Our physical health goals include: adding more organic Non-GMO foods to ours and our extended family's diets; add more family exercise time; for D & I to complete P90x and run a race together. Our mental health goals include: growing our spirituality; adding more mediation to all of our daily lives; organizing and stabilizing our financial house; enjoying more quality family fun time. Our environmental health goals include: using more green- homemade products, and continuing to reduce, reuse, recycle, and up cycle.
Every year, I count my blessings and thank my Creator for them... Thank you for all of the support from family, friends, and strangers to make Self Soul Space possible. I look forward to another year to grow and spread the word of healthy living!
p.s. Today is also Flag Day... take today to learn a little more about our great American Flag!!
This was another recipe from my favorite grocery store's app, Whole Foods Recipes app. I believe the meal is really called Brown Rice with Chicken & Broccoli. I love this recipe because of it's minimal hands on time. On Tuesday evening, we had a dinner guest, Mr. Troy, who enjoys healthy home-cooked meals, this recipe was perfect. The original recipe serves 4, but I bumped it up to make 6. I served it with an Asian spinach salad, everyone enjoyed it and went back for seconds!! Both D & Mr. Troy added Asian sesame dressing (from the salads) to the dish, but low-sodium soy sauce would work too. I hope you enjoy it as much as we did!
Chicken & Broccoli Serves 6, Time; prep 10 min, 60 min total
4 cups low-sodium chicken broth (or vegetable), separate 1/2 cup
1/2 cup yellow onion, chopped
2 cloves fresh garlic, finely chopped
2 (6-ounce) skinless boneless chicken breast, cut into 3/4 inch cubes
1 1/2 cups long-grain brown rice
3-4 cups broccoli florets (I used WF 365 frozen broccoli florets)
2 tsp chopped fresh thyme
1/4 cup toasted pine nuts (I omitted these, bc of nut allergies)
Bring 1/2 cup broth to a simmer in a large (high-sided w/ lid) skillet over medium-high heat. Add onion and garlic, cook about 6 minutes or until tender. Stir in chicken, saute for a minute or so. Then add rice and remaining broth (3 1/2 cups). Bring to a boil. Cover, reduce heat to medium-low, and simmer for 30 minutes. Add broccoli, recover, and cook for another 15 minutes or until liquid is absorbed. Remove lid and remove from heat. Let sit for 5 minutes, then fluff with fork. Stir in thyme and pine nuts, and serve.
If you want to make the original 4 servings, use on 3 1/2 cups of broth, 1 (6-8 oz) chicken breast, 1 cup brown rice, and 3 cups of broccoli... It makes a a lot, 5 of us ate dinner, 2 went back for seconds, and we still had enough for 1 leftover portion. Enjoy!
Communication is key Today when dealing with the Health of the Soul...
Composed of three parts, did not choose it but must
communicate today with every part. Today you will bring your mind into positive
thoughts by making wise choices to fuel the flesh. You speak to your mind with the list of tasks
that you hope to complete. Your mind and
emotions must agree to go in the same direction to live an abundant life
today. Fiction in the soul can cause
disease and loss of energy. Soul be at peace and harmony today.
Morning brings new beginnings filled with joy, peace and
gratefulness. Speak to your soul with
kind words of compassion. Be positive in
your attitude in the language you speak.
Regardless of what the flesh feels like, allow your will and emotions to
take control. The struggle is in side of
you, a battle of your mind and emotions. Emotions can be positive and
negative. Wise choices in the morning
can bring serenity at the end of the day.
I know you all have been dying to know, how my garden grows... Well, it went downhill pretty quickly after my last garden post. I put my sprouts outside in the sun, and we had 3 days of rain. they drowned and died :-(. So, I had to start all over again. That's when I realized my yellow-green thumb, was really brown, stop laughing. I actually decided to to reuse Chobani yogurt cups, as mini pots.
I planted yellow squash, zucchini, romaine lettuce, spinach, cilantro, parsley, basil, rosemary, sage, and thyme. I decided to plant green bean seeds right in the ground. So, I waited and waited after planting and nothing seemed to sprout... that's when I knew my thumb was really brown! So, I went to my local garden store and bought already sprouted plants, including my tomato plants, I even bought a cucumber plant. Of course, you can guess what happen next (no, they didn't die)... remember those seeds in the chobani containers, they sprouted after I planted the store-bought plants.
Now, I have growing 2 tomato plants, 6 green bean plants, yellow squash-zucchini-cucumber plants, herbs: parsley, basil, thyme, rosemary, sage, and cilantro. I also have 2 extra zucchini and squash plants, and a cilantro plant if anyone needs one! My daughters' zinnia and dahlia plants had to be replanted too in chobani cups, and now they are doing awesome! We should have a princess garden very soon! Here are some photos, if you have any tips on how not to kill my attempt at an organic garden, don't hesitate to comment.
Evening is a time to reflect on all your soul helped the
flesh to accomplish. Your mind can
establish your will list for a new day.
Emotions can be reckoned with the reality of hurts and pain for the
day. You hope that your will, mind and
emotions functioned together to bring you to your goals and plans. Quitting is
not an option, hope for another day.
Self Soul Space is designed to give you healthy living tips for your mind, body, soul, and environment. I believe that I have been able to offer you tips and recipes to help you live your healthiest life ever. However, I have been evaluating and critiquing all of the information, and realized I have been falling short when it comes to the true health of your soul. So, that being said, with the collaboration of my Aunt Bessie, a true Soul Advisor and owner of the Burning Bush Bookstore, I have decided to write a small Health of the Soul tip everyday. I hope you enjoy today's Health of the Soul!
Health of the Soul (6/10/12)
You can not see your soul, but there is no life without it.
Composed of parts and each part has its own function which makes life vibrant,
victorious or vexed. Your mind can
determine the actions of the will and emotions.
Begin your day in conversation with your soul. Set your plans and goals
and be flexible when turns during the day suddenly changes. Be alert seeking
ways to be better today than yesterday.
Tonight's dinner was extra yummy. Perfect for all ages, and a great post workout meal! The best thing about Rosemary Chicken with Zucchini, is you can make it up to 3 months in advance and freeze into individual servings. Easy to cook, minimal hands on time, healthy dinner!!
Rosemary Chicken with Zucchini serves 4, hands-on time: 15min, cook time: up to 60min
1 lb New Potatoes, quartered
2 Carrots, peeled
2 small Zucchini (or 1 large)
2 tbsp Olive Oil
2 tbsp Dijon Mustard
1 bunch fresh Rosemary, chopped (yields about 1 tbsp)
Kosher Salt & Cracked Pepper
4 6oz boneless, skinless Chicken Breast
4 1qt freezer bags (for freezing option)
Directions Prep: Cut carrots and zucchini into 2-inch sticks. Mix potatoes, carrots, zucchini in a bowl with olive oil, mustard, rosemary, salt & pepper. Season chicken with salt & pepper (I also sprinkled a little garlic powder on the chicken breasts too).
Freeze: Divide everything among 4 bags, and freeze until ready to cook, up to 3 months.
Cook: Heat oven to 400 degrees. Add chicken and veggie mixture to a baking dish. If frozen, remove bags from freezer and empty contents into baking dish. Roast for 25 minutes. Toss veggies, and flip chicken, and continue to roast for another 20-30 minutes, or until chicken and potatoes are cooked through. Divide among plates, serve and enjoy!!
*cut time to 15 min, & 10-20 min if cooking just 1 frozen serving, but keep an eye on it!!
It's been a while, I know. But I'm back with another yummy Meatless Monday meal! Not only is it vegetarian, but it can be vegan too! We've been trying to eliminate dairy in our household, because of potential allergies, oooo fun! So, I have had to re-evaluate all of my normal go to dinner recipes, thank goodness this one was an easy fix! I hope you enjoy this easy meal as much as the family and I did!
Thin Spaghetti with Grape Tomatoes & Basil serves 6-8, time: 20 min
1 Box Thin Spaghetti (I used organic whole wheat)
2 Tbsp Extra Virgin Olive Oil
1 Clove Garlic, chopped
4 Cups Grape Tomatoes, halved
Kosher Salt & Cracked pepper, to taste
1 Tbsp Fresh Basil, ribbon-ed
1/2 Cup Freshly Grated Parmesan Cheese (optional, I omitted)
Cook pasta according to package directions. While pasta is cooking, heat olive oil and garlic in a large skillet, until garlic turns a golden color. Add grape tomatoes, salt & pepper. Cook for 2 min. Drain pasta (reserve cooking water), then add to tomato mixture. Toss in basil and a ladle of pasta water, over medium heat for 1 min. Serve, top with Parmesan cheese if you would like, and enjoy!!