Kickin’ It With Kale

kale-in-bowlAhhh, Kale.  That lovely green, cruciferous vegetable that has a flavor likened to Spinach and Cabbage mixed together.  It’s beautiful dark green leaves are full of healthy antioxidants and nutrient dense vitamins.  Kale is so versatile that it can be juiced, steamed, sautéed, added to soups, made into crackers and chips, and can even be fed to the family barker for an added boost of nutrition.


If you want to lower your cholesterol, you need kale.  Kale has been studied to significantly improve lipid levels.  You want to raise your antioxidant levels to fight cancer-related disorders ? Then reach for kale. It contains many cancer fighting antioxidants such as beta-carotene, lutein, and beneficial flavonoids.  Trying to maintain your good eye sight while warding off glaucoma? Then get some kale. It’s rich in lutein and zeaxanthin, which has been studied to maintain and improve eye health.   Worried about your diabetic glycemic intake?  No worries with kale since it’s low on the glycemic index.


Kale can be used in a wide variety of ways.  tuscan-kaleFresh steamed kale seasoned with lemon juice, sea salt, and red pepper flakes is one of my favorite delights.  Add some navy beans or bacon bits and you got yourself a great meal!   Let’s not forget the kale and bean soup recipe here.




Get creative and use kale pulp from juicing to make kale crackers.  Try the classic and super easy to make kale chips to snack on during movie night in lieu of popcorn.  And if you don’t like the taste of kale, just simply juice it and mask the taste with an apple or a carrot.  Trust me, you won’t even taste the kale but you will reap the benefits from it.

Oh and don’t forget our family barker.  The rule with feeding your furry friends non-commercialized foods is moderation and rotation. Check  out this easy kale chip recipe here for your four-legged friend.

Kale is King among the vegetables and can add a wide variety of benefits to any eating plan.  Whether you are looking to increase your antioxidant intake or just wanting to maintain your already healthy physique, grab some kale.  You won’t be disappointed.

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Letting Go of the Baggage

You can’t reach for anything new if yourToday’s post is about letting go all of that which weighs you down. The emotional luggage packed full of negative, self-defeating, hate breeding feelings. Everyone carries baggage, even those who appear happy all the time. Sometimes you end up carrying more than you should. Sometimes you carry the baggage for far too long and this ends up exhausting you, emotionally, physically, and spiritually. It’s time to check that baggage out for good and cast it away forever.

The emotions you carry over long periods of time become your normal so much that you may not even realize there’s another way to be. It’s important to know yourself and to realize what thoughts and feelings hold you back. Getting to know yourself is the first step because without holding up that mirror and being honest with yourself there’s no moving towards letting go. Once you discover those emotions that weigh you down and realize they don’t do you any good you’re ready to release them.

There’s many ways to let go of those things that hold you down and what works for others may not work for you. Like everything else in life, especially when it comes to emotional, physical, and spiritual healing, there is no one size fits all. If you tried leaving those old thoughts behind before and have failed, don’t give up. The fact that you’re trying is all that matters. These thoughts that keep popping in your head, those emotions you hold onto that don’t really serve you now have been built over years, sometimes decades. You can’t expect to get rid of them over night.

Writing letters to yourself or to others (then burning them, shredding them, or flushing them down the toilet), meditating with guided imagery, taking a ritual bath for the purpose of washing away all of that which no longer serves you, punching it out on a gym bag, or simply allowing yourself to cry are all ways to release and let go of that negative baggage. Talking about those feelings or thoughts you have, blowing bubbles, naming them the thoughts, and feelings you want to get rid of, then popping them may also help. Being mindful of when those negative feelings creep up then thinking of what you would say to a friend if they had those thought may help. These are all just a few ways to let go and to get rid of that luggage that weighs you down. Be creative; think of your way of doing things to free yourself.

Healing takes time. Healing takes determination. Healing takes patience. Be gentle with yourself. This is all part of the process and this is part of the journey to becoming a better you.

Here is a guided meditation to get you started on your journey of letting go:

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Confessions of a New Year’s Resolution Breaker

Hello Butterflies,

Some of you may remember my vow from 2014 to go Unplugged.  While I set my bar high to not watch TV or entertain myself electronically for the entire year, I must confess that I didn’t reach my goal.  Before the thirty lashings begin, let me say that I’m happy I didn’t keep my New Year’s resolution.  A lot of people set new goals for themselves and by this time (May) of the year, they either have met their goal and are keeping it going or they have given up somewhere around February.  For those that fall in the latter category, a usual kind of guilt may set in.  Unless, however, the perception is shifted as a lesson to learn more about oneself, as I have.

The fact that I set a goal for myself and I announced it to the world (ummm, the other person who reads this blog) puts me out there for all to see and shouts that I too am human.  I make mistakes but most importantly I learned from my mistakes.

I learned that I needed to make better use of my time that involved activities that didn’t need electricity.  I learned that my dependence on technology has become some what of a  helpful hindrance.  Helpful to know that my cup has yet to be full and I am still open to being better than I was before.  What I mean to say is; it was a reminder that I have evolved into a tech dependent toad on a log out of tune with reality.  I get lost in internet space if I’m not careful when surfing the never ending waves of information highway that is easily accessible to my fingertips.  I learned to become more mindful of this numbing occurrence and began to look for other ways to feed my inner desire to pass the time away.  Sleep became my best friend; along with eating and cooking (another hobby of mine).  Reading books became a recurrent activity; that is real books where you have to turn the pages to get that papyrus feel.

Although I didn’t stay true to the unplugged status, I did watch TV and use the internet a lot less than I would have had I not made this goal for myself.  I even managed to stay off of Facebook for the entire year.  No posts, no private messages, no likes, nothing, except to maintain my Facebook page of the same name as this blog.  I look at these as mini successes along the way, instead of looking at the entire picture as a complete failure. This is important to realize when setting a goal.  A big global picture may be formulated in one’s mind but little successes can add up and can eventually lead to the original goal.  The mini successes count and should be celebrated along the way.

I actually  walked away from 2014 a little more happier knowing that I lost a bit of my couch potatoeness.  This year I didn’t set a goal for myself except to be better than I was last year.

How about you?  Did you make a New Year’s Resolution?  Did you keep it?

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How To Say, “No” To Others In Order To Say, “Yes” To Yourself

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This post is for the givers out there who have so much to give to others that they forget to give to themselves.  It’s great to always be the dependable one, the loyal one, the one who will always be … Continue reading

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Feeding Your Inner Soul to Find Your Higher Self

Bethechangebutterfly 2014Your appetite to feed your soul is just as important as your appetite to feed your body. Like the physical body, your soul needs constant sustenance to thrive, flourish, and grow. Without the needed nourishment, your soul will wither and you will feel a lacking in your life that will stop you from being the person you are meant to be.  A starving soul can not find it’s higher self unless it’s completely satiated.

There are many positive ways to feed the soul but first let’s understand the four signs of a starving soul:

1. Loneliness – The feeling of loneliness and disconnect from everything around you is usually a big sign that the soul is starving.  You can be in a crowded room filled with family and friends and yet you can still feel very much by yourself.  Loneliness and the fear of being alone singles you out and forces you to stand on your own.   This feeling of singularity can place you at risk of losing yourself entirely and can make you do unspeakable things. The feeling of loneliness is often associated with depression and anxiety.  When you feel like no one understands you this creates a canvas for depression to set in, which makes you withdraw even more.   Anxiety can also pile up if you feel that all the world’s problems rely on you solving them and no one is around to help you.   The one thing to be aware of is that loneliness thrives on fear.  Once fear creates a home in your heart (and your mind) the path of loneliness becomes inevitably so.

2. Depreciation –  A starving soul sees no value in anything and depreciation is a feeling that you are not worthy and you don’t deserve love or respect from others.  You may feel like you are not good enough for any one or you can never achieve the goals you set out for yourself.  When you devalue yourself in such a way that you are not worth anything you will most likely allow some form of abuse to occur. This abuse can be in the form of self-abuse or an abuse to others. Abuse comes in many forms, such as emotional abuse, mental abuse, and the obvious physical abuse.  Oftentimes, when you devalue yourself (you may not realize that you do it) you devalue others (again, not realizing that you do it).  This cycle of depreciation can go on for generations in families.

3. Avoidance – A soul craving for sustenance will seek out means to feed itself in whatever way possible.  You want to avoid the pain of soul starvation (the previously mentioned feelings of loneliness and depreciation) so you cover that pain up with drugs, food, excessive sex, and material items.  But these ‘cover-ups’ don’t really tap into your inner soul.  They may feel like they do at the time but the feeling eventually wears off and you are faced with the pain once again.  Sometimes we want to avoid facing the problems at hand so we attach ourselves to others so they can deal with it for us.  This state of co-dependence only allows you to escape that necessity of feeding the soul while creating a tension between you and the person you depend on (even if they are enabling you to be dependent on them).  You may lie to yourself and tell yourself that the drugs, food, sexual activity, or material items you are using are okay and you can stop whenever you want to. You may lie to others and tell them you only did it one time.  In whatever ways you avoid feeding the soul it’s hunger will always manifest.

4. Ignoring your Intuition – You have the wisdom within you to know what is right for you.  But when loneliness, anxiety, depression, and avoidance are piling up in a starving soul you may ignore the obvious.  You will most likely follow the wisdom of others in spite of your inner gut telling you something different.  You may be searching for someone to ‘save’ you because you feel you can’t rely on yourself.  You may go along with the crowd to fit in, even if fitting in means losing yourself and going against your better judgment.  You may continue to practice a belief system even though you do not feel connected to that belief system.  All the previously mentioned are the result of ignoring your intuition and when you ignore yourself you are causing your soul to be malnourished.

The four previously mentioned signs of a starving soul can occur individually or simultaneously with each other.  One often overlaps the other and the most important thing is to recognize them.  Once you realize these symptoms for what they are you can begin to find ways to feed your soul so these symptoms can be diminished.

TreeParkOne of the ways to feed the soul is to find that connection around you.  Go for a walk outside by yourself.  If you can, do this barefoot (See Grounding).  Recognize the birds chirping, the leaves on the trees, the wind in the air.  Look up at the sky and realize that however vast the sky is so is your connection to it.  You rise and rest with the sun and the moon.  As the seasons change, so do you and so does everyone around you.   Nothing is complete and you are part of that everchanging connection.

Find yourself in your childhood to nourish your soul. Remember when you were younger, what did you enjoy? What did you do for fun in your younger days?  Was it dancing, singing, or simply coloring a page as the sun beat down on you?  Sometimes finding your inner child helps you to connect back to who you are and will help you re-discover what makes you come alive.

Making lists can help you feed your soul.  Make a list of those that you can count on for advice, support, and a helping hand.  Some people may be good listerners while others may be good to tell you like it is.  Each of these people are in your life for a reason.  Recognizing their importance in your life will help nourish your soul towards growth and understanding. While you are at it, make a list of all those qualities that make you important.  What talents and strengths do you have?  What important role do you play in  someone else’s life? You are valuable in this world and acknowledging your power will help your soul thrive in whatever challenge you encounter.

Tapping into your higher self means getting comfortable with being with yourself to know yourself.   The conversations you have with yourself about yourself, your life, and what you can do to make it better will be the most important conversations you will have. The more you get used to being by yourself the less likely you will be distracted from what your soul needs.

Listen to your inner voice because it knows what to do for nourishment.  This is also known as following your instincts or listening to your own intuition.  Sometimes standing by yourself among a crowd means realizing that your voice matters, you can make a difference, and you know what is best for you.

Listening to great, soothing music, reading a fictional story, or getting lost in day dream are all ways you can nurture your soul.  Music vibrates your inner self to levels of peace, light, and love; all that the soul hungers for.  A good fictional story allows your mind to take a vacation from the challenging present.  When you get lost in a day dream you allow yourself to explore new thougths and ideas, which can lead to your own wonderful creativity.

Laugh and laugh often, especially with others.  Laugh at yourself, laugh at the situation. Watch a comedy, share jokes, get silly.  The soul loves to feel light hearted and gitty.  It’s the laughter that keeps you going to the next thing.  Laughter can lift your spirit and reminds you that life doesn’t have to be serious all the time.

OJ020-026Feeding your soul means to take care of yourself with rest, relaxation, rejuvenation, and exercise. Get some sleep to sustain your soulful energy.  Embrace the ways of the spa, which is to get a massage, a facial, a pedicure, or a manicure.  Get pampered to keep your soul alive.  If you don’t take care of yourself, who will? To those parents or caregivers out there, remember the best caregiver is the one who takes care of the caregiver first so they can give the best care to others. Don’t forget to exercise to tend to your soulful needs. Deep breathing and stretching activities are good ways to sustain the soul’s appetite.

Learn, research, and explore your world to enrich your soul.  Just as you will never stop growing spiritually, you should never stop learning.  There will always be new ways to do things.  Just the same there are many things you can never know enough of.  Learn a new language, delve into a different culture, investigate into human history.  Become studious to be a steward for your soul.

Pray, meditate, and get connected to the divine source.  Whoever you pray to; be it God, Allah, a Hindu Goddess, an animal spirit, or what ever you may call it; giving some thought to the divine essence you believe in will help you tap into your own higher self.  You don’t have to read scripture or go to church every Sunday. However, if that is what helps your soul come alive, by all means do it!  The thing that matters most is that you believe in something bigger than you and realize that this guiding light can lead you to your highest self.

To feed your inner soul you must first recognize the signs of a starving soul.  Once you realize that you are starving your soul in some way you must find positive ways to wake up your soul and keep it thriving.  When your soul begins to thrive you will then be able to tap into your higher self and realize the wisdom that has been within you all along.

Feed your soul and enjoy this video below:





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Got Water? It Does the Body Good.

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Many health experts will tell you that a healthy eating plan should include drinking an adequate amount of water and for good reason.  Water helps satiate the appetite to curb you from eating too much.  It also helps carry beneficial … Continue reading

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The Only Thing That Matters Is That You Try


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