Monday, October 10, 2016
Empowering the Elderly
Wednesday, September 21, 2016
Quick & Fast Jambalaya
Here is my Quick & Fast Jambalaya recipe!
2 chicken breasts, cut into 1inch cubes
1 turkey kielbasa, sliced into discs
Seed of change Caribbean rice & beans
4 tbs water
1/2 cup frozen corn
1 can diced tomatoes
Salt & pepper
Season chicken, brown in a large skillet with olive oil over medium high heat. Once cooked through, add kielbasa, and continue to cook. Remove from pan and set aside.
Add rice packet to skillet, and water. Then add corn. Stir and heat through. Return meat to skillet, then stir in tomatoes.
Reduce heat to low, Simmer for 10min, uncovered. Serve with a side salad and enjoy!
Tuesday, March 1, 2016
31 Tips for a Healthier March
March is National Nutrition Month, yay! And Self Soul Space is back with 31 health and nutrition tips for the 31 days of March. Add these tips to your daily habits for a happy and healthier body.
1. Don’t Drink Sugar Calories
Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. So, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices can be as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.
2. Eat Nuts
Yes, nuts are high in fat, but they are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.
3. Avoid Processed Junk Food
All the processed junk foods in a diet are the biggest reason the world is fatter and sicker than ever before. These foods have been engineered to trick our brains into eating more than we need, even leading to addiction in some. They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added fat, sugar, and refined grains.
4. Don’t Fear Coffee
Coffee has been unfairly judged. The truth is that it’s actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.
5. Eat Fatty Fish
Pretty much everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.
6. Get Enough Sleep
Quality sleep may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. It is one of the strongest individual risk factors for future weight gain and obesity.
7. Take Care of Your Gut With Probiotics and Fiber
The bacteria in your gut, called the gut microbiota, are sometimes referred to as the “forgotten organ.” These gut buggies are incredibly important for all sorts of health-related aspects. A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.
8. Drink Water, Especially Before Meals
Drinking enough water can have numerous benefits. One important factor, is that it can help boost the amount of calories you burn. It can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day. The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.
9. Don’t Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients. The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer. So, eat your meat, just don’t overcook or burn it.
10. Avoid Bright Lights Before Sleep
When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin, this includes light from the TV and electronics.
11. Get Some Sun or Take Vitamin D3
Back in the day, most people got their vitamin D from the sun. The problem is that most people don’t get much sun these days, because of sunblock or indoor lifestyle. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health. This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few.
12. Eat Vegetables and Fruit Every Day
Vegetables and fruits are the premier health foods for good reason. They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.
13. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.
14. Walk More or Do Some Cardio.
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health. It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs.
15. Don’t Smoke or do Drugs
16. Only Drink in Moderation
If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
17. Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.
18. Minimize Your Intake of Added Sugars
Added sugar is the single worst ingredient in the modern diet. Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health. A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.
19. Don’t Eat a Lot of Refined Carbohydrates
Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
20. Don’t Fear Saturated Fat
It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.
21. Weights can Lift
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity. The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.
22. Avoid Artificial Trans Fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. It is best to avoid them.
23. Use Herbs and Spices
There are many incredibly healthy herbs and spices out there. Ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. You should make an effort to include as many different herbs and spices as you can.
24. Take Care of Your Relationships
Relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well. Studies show that people who are close with friends and family are healthier and live much longer than those who are not.
25. Track Your Food Intake Every Now and Then
The only way to know exactly what you are eating, is to measure your foods and use a nutrition tracker like MyFitnesspal. This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients. Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet. I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.
26. Get Rid of Excess Belly Fat
Not all body fat is equal. It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease. For this reason, your waist size may be a much stronger marker for your health than the number on the scale. Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.