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.

Wednesday, December 31, 2014

Happy, Merry, Happy, Happy

Happy Holidays Self Soul Space family!

Happy Chanukkah, Merry Christmas, Happy Kwanza, and Happy New Year!
It's that time of year we are most grateful for all of the many blessings and lessons we are granted throughout the year!  We spend time with loved ones, reevaluate our year, resolve to change things about ourselves, and make goals for the upcoming year!

Last year, I challenged you to say new year, a better me instead of new year, new me. How did you do? Did you stick with your goals? Did you make 2014 a better year?  Well, here's the recap of my 2014... My goals transcended into new goals.
My original goals were 
Run another Half Marathon (maybe 2), with an improved time (again)
Work towards becoming a personal trainer and/or nutritionist
Bring webisodes to Self Soul Space
Continue to work on debt
Relearn to ride a bike
Improve swimming stamina
Participate in a family fitness event
Improve meditation
Continue to spread Positivity, Happiness, and Healthy Living ways
Enjoy being a Mother of 3!!!

Well, what changed?  I learned having 3 kids is a lot of work, lol!  I'm my head, I thought I would have all of this time to run, get back in shape, train for races... That was not the case. I forgot how much sleepless nights wear your body down, and sleep is one of the most important parts of a training program. Also, it's very hard to tape webisodes with a loud nosy baby.  So, I modified my goals.

Run... Any distance
Work towards becoming a nutritionist
Get in the pool
Don't accumulate more debt
Participate in a family fitness event
Improve meditation
Improve nap taking skills
Continue to spread positivity, happiness, and healthy living ways
Enjoy being a mother of 3, spend more time with family (immediate and extended).

I happy to report, I succeeded at all!  
I ran in the DE Marathon relay race, on a 8 person team. I am currently studying to become a certified sports nutritionist, my family ran in a family race.  I have improved both my meditation and napping skills.  I am continuing to spread positivity, happiness, and healthy living ways through my blog, as well as through a new job, I am now the Youth Wellness Coordinator at the Bear Glasgow YMCA!  And, even though it is hard work, I love being a mom of 3!  

What's up for 2015?
Train and Run in 2 races
Finish nutrition certification
Continue to improve meditation practice
Spend more time with loved ones, they can be gone in a blink of an eye!
Live each day, with gratitude, positivity, happiness, kindness, and grace
Continue to share my healthy living ideas with people of all ages, through new programs, fitness classes, and this lovely blog!

Don't forget to write down your goals, share them with a friend or two... And make it happen!

Happy New Year! Happy Better Year!  Make 2015 your healthiest, happiest year yet!

Monday, December 15, 2014

White Bean Chicken Chili

So, I was looking for a warm and yummy dish, that could feed an army during the thanksgiving weekend.  I thought what about chili... Then I remembered a recipe my friend/personal trainer Abby & I made for football Sunday... Food Network's White chicken chili. Well, here is my spin, White Bean Chicken Chili... Hope you enjoy it as much as my thanksgiving army and I did.

White Bean Chicken Chili
Serves 6-8, total time 60min
3 (14.5 oz) cans of white beans-cannellini
1 tbsp olive oil
1 medium jalapeño pepper, seeded and minced
1 medium green pepper, chopped
1 poblano pepper, chopped
1 large vidalia onion, chopped
4-5 garlic cloves, minced
2 cups frozen corn
Kosher salt & pepper
1 tbsp ground cumin
1-2 tsp chili powder
1 tsp cayenne pepper, optional
4 cups low sodium chicken broth
1 lime juiced, plus lime wedges for serving
1 rotisserie chicken, skin removed & shredded
1/4 cup cilantro leaves, chopped & divided
Sour cream (plain Greek yogurt) for topping
Loaf of crusty bread, warmed.

Drain and rinse beans, in a bowl mash half the beans with a fork or a potato masher, until chunky. Set aside.
In a Dutch oven, heat oil over medium-high heat. Add peppers, onion, and garlic, sauté until soft. Add corn, and season with s&p.  Add cumin, chili powder, and cayenne pepper, stir for 1 min.
Stir in chicken broth and lime juice. Bring to a simmer, add beans and continue to simmer for 20 minutes.
Taste, and add more S&P if necessary. Then add shredded chicken, simmer for about 5 more minutes. Stir in half of cilantro, before serving.
Serve chili, and top with sour cream, sprinkle cilantro, lime wedge, maybe some cheese, and a slice of crusty warm bread!  Enjoy!!

Monday, December 1, 2014

Dedicated December

It is December 1st!  Yes, can you believe it... Where did the year go?  Well, before it's over, dedicate the next 31 days to your health.  It's time for Dedicated December 2014!  Here is my December way of living... Side note, following this way of living, helps to balance out the holiday parties and dinners too!

Dedicated December
What? 3 meals & 2 snacks + exercise everyday
Meal Ideas:
*prep for the week ahead by grocery shopping and packing meals to go for the week ahead
*Check out the recipe tab for more healthy meal time ideas

Breakfast (Eat within 45 min of waking up)
  • Coffee, skim milk, 100% juice (not from concentrate), or water as beverage
  • 2 slices of Toast w/ peanut butter & banana
  • Oatmeal w/ fresh fruit added
  • 1 cup of cereal with skim milk
  • Egg whites on wheat tortilla w/ salsa
  • Egg whites & turkey bacon
  • Greek Yogurt & granola
  • Low fat Nutrigrain waffle w/ peanut butter & small yogurt
  • 12oz Fruit smoothie with protein added
Lunch (2-3 hours after snack 1)
  • Water, unsweetened iced tea
  • 2 cups of salad greens & veggies w/ low cal dressing
  • Turkey sandwich on wheat bread w/ Dijon mustard & slice of cheese
  • Broth based soup, 1 cup
  • 1 cup of black beans & brown rice
  • 1/2 of large Wheat pita filled with veggies & hummus
  • Whole wheat pita & hummus, veggie sticks w/ low cal ranch dip
  • Burger no bun, & a side salad
  • 16oz Green Smoothie
  • Baked potato (red potato) w/ salsa & shredded cheese
  • Baked sweet potato w/ Earth Balance butter, & tbsp cinnamon sugar
  • *Add a piece of fruit or a cup of fresh fruit as a side to your lunch
Dinner (No later than 7 pm)
  • Water, unsweetened iced tea
  • 4-5 oz of chicken breast, fish, lean beef/pork & 2 cups of veggies
  • *Substitute a side salad for 1 cup of veggies
  • *Substitute small sweet potato (1/2 of big) for 1 cup of veggies
  • Grilled chicken w/ 1/2 cup of black beans & brown rice
  • 4-5 shrimp/scallops with sautéed veggies
  • 1.5 cup of wheat pasta w/ marinara sauce
  • 4-5 oz of chicken breast, fish, lean beef/pork w/ 1 cup of veggies & 1/2 brown rice
  • 1 cup of wheat pasta w/ olive oil & sautéed veggies
  • Grilled protein taco, w/ lettuce, tomatoes, cheese, salsa
  • 2 cups of salad with grilled protein & low cal dressing
  • 1 cup of broth based soup & 1 cup of salad
  • Turkey burger w/ sweet potato fries
  • 1 sushi roll no cream cheese w/ miso soup
  • Slice of pizza & side salad
Snacks (Snack 1: 2 hours after breakfast; Snack 2: 2-3 hours after lunch/more than 1.5 hr before dinner)
  • Kind nut bar
  • 1/2 cup Sliced cucumbers & 2 tbsp hummus
  • 1/2 cup Baby carrots & 1 tbsp low cal dressing
  • Cup of fresh fruit
  • Piece of fresh fruit
  • Greek Yogurt
  • Unsweetened applesauce
  • 1/4 cup of nut & dried fruit mix
  • Hard boiled egg
  • 1/2 cup of edemame
  • 1/2 of PB&J with low sugar jelly
  • 15 small pretzels
  • 15 tortilla chips & salsa
  • Small Fruit smoothie
  • 1 rice cake w/ peanut butter
  • Low fat cheese stick
  • Fat-free pudding snack
  • 2 small chocolate chip cookies
  • 1/2 cup of ice cream, edie's slow churn
  • Water, H2O, agua, wudder
  • Zero calorie vitamin water
  • 8 oz of 100% juice, not from concentrate
  • 8 oz of skim milk
  • Coffee (however you like it, no more than 12oz)
  • Herbal tea or unsweetened Iced tea
  • Limit Alcohol, stay away from mixers and juices, stick to wine & vodka-soda w/ splash of juice
At least 30 minutes of cardio every day, add strength/weight training, core training, and/or yoga to your workout

  • Drink 4-8oz of water when you first wake up
  • Shoot to drink half your weight in water (ounces, i.e. 130 lbs= 65oz of water)
  • Take a multivitamin
  • Organic is preferred, minimal ingredients a must
  • Avoid processed & packaged foods
  • Add lemon, limes, cucumbers, oranges to water to switch it up
  • Use a red potato for baked potato
  • When eating 2 cups of veggies, make 2 different kinds
  • Load salads with veggies
  • Shoot for vinaigrettes or oil & vinegar for toppings on salads
  • If you eat an earlier dinner, move snack 2 to a dessert
  • Use olive oil instead of butter or margarine
  • Grill, bake, broil... No fry
  • Stay away from White, get down with Brown (carbs that is)
  • Avoid take out & fast food
  • Make extra of lean proteins & beans/rice and use it for lunch & leftovers the next day
  • If craving chocolate or sweets, grab a Hershey kiss or a small lollipop (dum dums)
  • Be sure to finish eating 30-45 min before exercising
  • Eat protein within 1 hr of finishing your workout, refuel & hydrate!
  • Get sleep!
Most importantly, Stay positive!
You can do it!!!
It's time to Dedicate December to our health!