Healthy Living

Fibre - The Unexpected Super Food.

I recently read an article in the BBC News ( that describes fibre as the ‘life changing food that 90% of us aren’t eating enough of’. This took me by surprise as fibre hasn’t been something that I have thought that much about. Fibre is well known for stopping constipation but it also lee[s your weight, blood pressure and cholesterol levels down, reduces the chances of debilitating heart attacks and strokes as well as reducing life-long diseases such as type-2 diabetes and colon cancer.

According to this article, the researchers, at the University of Otago, in New Zealand, and the University of Dundee say people should be eating a minimum of 25g of fibre per day. But they call this an "adequate" amount for improving health and say there are benefits for pushing past 30g (1oz).

So how do you get 30g of fibre a day?

A plant based diet definitely provides ample opportunity to eat fibre as high quantities of fibre are found in many fruit and vegetables. They are also found in whole wheat products such as brown rice and wholewheat bread. Here are some easy tips:

  • Eat lots of fresh fruit, ideally with the skin on whenever you can.

  • Eat lots of vegetables

  • Eat plenty of grains and pulses.

  • Choose 100% wholewheat bread.

  • Choose brown rice.

  • Choose high fibre cereal.

  • Snack on nuts.

  • Rule of thumb = 1/2 cup chopped veggies - 4g and 1 serving fruit 3g.

To break this down further:

  • An apple with the skin on - 4g

  • 1 tangerine - 3g

  • 1 cup of raspberries - 8g

  • 1 cup of blueberries - 3g

  • 1 cup strawberries - 3g

  • Half a cup of rolled oats - 9g

  • 2 slices wholemeal bread topped with 1 banana -8g

  • Handful of almonds - 3g

  • 1 sweet potato - 3g

  • 1 cup of cooked lentils - 4g

  • 1 cup brussel sprouts - 6g

  • 1 cup chickpeas - 12 g

  • 1 carrot - 3g

  • 1 cup black beans - 15 g

  • ! cup cooked brown rice - 2.5g

  • 1 cup cooked pasta/white rice - 1g

  • 1 bowl of high fibre cereal - 5g

  • 1/2 avocado - 6g

  • 1 tablespoon chia seeds - 10g

Making Changes

So the next time you are planning your meals for the week or grabbing a snack, think about your daily fibre intake. Consider switching to brown rice and wholewheat bread, don’t peel your apples and reach for a handful of almonds rather than a high sugar, low fibre alternative. Take a moment to read the labels on any processed food and you will soon start to have an awareness for the fibre intake of each item you are eating.


Tips for Leading a Healthy 2019

You don’t have to go on a crazy juice cleanse to be healthy or give up eating dairy or gluten. Here are some top tips from the experts and myself!

  • The number one thing you can do? Sleep, sleep, sleep. Get into a healthy sleeping pattern and stick to it.  You want to aim for at least 8 hours of sleep at night.

  • Hydrate, hydrate hydrate - Drink lots of water.  Water is the key to everything. If you get dehydrated, then you are going to be sluggish, have no energy and be grumpy.  (This is hard one for me, especially in the winter).

  • Incorporate more fruit and vegetables into your day. In Great Britain they recommend 5 servings a day of fruit and vegetables. Are you getting this?

  • Vary your diet – eat 30 different types of fruits, vegetables and pulses a week!

  • Consider having one vegetarian meal a week – meatless Monday?

  • Cook 1 new recipe a hard can it be right?

  • Exercise for at least 150 minutes per a week.

  • Get outside and see the sun so you can get your Vitamin D.

  • Consider writing a gratitude journal – every morning write down 3 to 5 things you are grateful. Commit to writing this journal for the next month or year.  Start you day with positivity and gratitude. You will be amazed by the shift in mindset.

  • Surround yourself with inspiring literature andmusic – be it books or podcasts.  (I have recently stopped listening to the radio and only listen to podcasts and it has totally changed my day!)

  • Saturday switch off – switch off all electrical devices for the day.

  • Incorporate essential oils into your life – diffuser, spray, bath salts, sugar scrubs…I personally love Serenity by Doterra (this was in the diffuser at the retreat…and thank you Selina for the diffuser!)

  • Incorporate yoga, meditation and breathing into your life.  Set realistic goals. My goal right now is to go to yoga once a week (I love Sarah’s class at Out Here on Tuesday lunch times!)

Starting My Day with Positivity!

So I know I am a little late to the game but I have just discovered podcasts. Wow! Where have I been for the last couple of years? Listening to podcasts has completely changed my day. Now, I can’t wait to take a drive, go for a walk or just get up early, sit in front of my fireplace and listen to a podcast. It has been truly been an amazing transformation in my life. I return from a walk or a drive feeling inspired and ready to tackle my day. So what have I been listening to recently…well here are my favorite current podcasts:

Deliciously Ella The Podcast

I have been following Deliciously Ella on Instagram for the last year. My sister gave me her cookbook last Christmas and I have totally fallen in love with Ella and her husband her Matt. This past summer they started a podcast and every week I couldn’t wait until Tuesday so that I could jump in my car, drive to work and listen to their insightful interviews. Ella and Matt interview a diverse range of guest speakers from entrepreneurs to doctors, researchers and scientists. It’s fascinating to learn more about our diets, health and how our choices are affected the planet. As a result of listening to this podcast, I now have a weekly meat free day and have tried to reduce food waste (listen to the episode about food waste and you will join me! )

Super Soul Conversations with Oprah

I just have to say this - Oprah is an amazing interviewer. Wow! Every time I listen to her, I am in awe of her ability to draw our her guest speakers, ask the tough questions and focus on what’s important. With so many episodes and such a diverse range of guests, there is something for everyone. I personally loved the following episodes:

  • Jon Zabat Zinn

  • Brene Brown

  • Paulo Coelho

  • Deepak Chopra

  • Howard Schultz

  • Pema Chodron

  • Sebastien Junger

This is how Oprah’s website describes her podcast: ‘All designed to light you, guide you through life’s big questions and help bring you one step closer to your best self.’ What’s not to love!

The Goal Digger by Jenna Kutcher

A friend of mine recently recommended this podcast to me. I have only listed to a couple if episodes but I am hooked. And thankfully I have about 200 episodes to catch up on! I love Jenna’s positivity, enthusiasm and her authentic desire to educate entrepreneurs. Jenna is easy to listen to and she makes her content interesting and engaging. This is first time that I genuinely want to listen to someone talking about business! If you have your own business or are thinking about starting your own business then you definitely need to subscribe to this podcast. Here is what Jenna has to say about her podcast:

The live-workshop style business podcast that is helping thousands redefine success and chase bolder dreams. You can train from the experts how to dig in, do the work, and tackle your biggest goals along the way.’

Yoga Retreats in Colorado: Bring a Friend or Go it Alone?

Colorado yoga retreat leaders and yoga instructors

If you've been thinking about going on a retreat, it is the most natural response for you to want to invite a friend.  SoulSpark Journeys has found a number of our Colorado yoga teachers have experienced this in the past for a variety of reasons:

1) You want your best friend's company

2) You know he or she needs it as much as you do

3) You'd prefer not to be the only one new to the crew

4) It's always easier to have a partner in crime to navigate unfamiliar spaces

Although there are plenty of other arguments one could make about having a friend or family member with you on your spiritual journey, yoga is ultimately a place for turning inward.  So we ask you to carefully consider WHY you are called to retreat space.  Here are some good questions to start with:

1) Have you lost touch of your motivation or passion?

2) Is there a part of your past that is holding you back?

3) Is there a re-occurring theme in your life that keeps popping up that you would like to analyze?

4) Are you making big shifts moving forward in your professional or personal life?

If you answered yes to any or all of these questions, having someone who knows you might be very beneficial to join you on retreat! A friend or partner to call you out on your sh*t, so that you cannot hide behind your excuses or pretend any longer...

However, if your intentions for retreat do not resonate with those inquiries, try these on:

1) Is there a part of you that feels suffocated or drowned by current social groups?

2) Are you seeking a breath of fresh air when it comes to perspective, insight or conversation?

3) Are silence and introspection priorities?

4) Are you looking to find a version of yourself you may not feel comfortable exploring in your current living situation?

If YES popped up for one or most of these, you may want to consider trying a retreat by yourself.  There are incredible strangers out there waiting to be your allies.  Like minded individuals are drawn to our retreat company, and we love watching folks connect over a cup of coffee, a good cry, or an intense workout.  SoulSpark Journeys was created to help you relax, rejuvenate, and grow to your fullest potential.  

Yoga calls you to break down boundaries you have created with your mental and physical body, and our retreats are a fabulous way for you to serve your own needs.

Spend your time on a Colorado yoga retreat or destination yoga workshop with or without a friend--we are sure you will make the right decision for you to spark your soul!

Equinox Celebration in Steamboat Springs: Ultimate Rocky Mountain Getaway

Colorado yoga retreat for fall equinox

It's always fun to look back on workshops that our SoulSpark Journeys teachers have lead in the past.  This is one of our favorite from the fall equinox last year.  It was a magical time to have our yoga instructors gather with community to embrace change in season and welcome equal daylight and equal nighttime.  Destination yoga retreat leader Sal Albert has also hosted group get togethers for the Summer Solstice.  About once a century, we welcome the summer solstice on the same day of the Strawberry Full Moon. In 2016, SoulSpark Journeys celebrated with an evening of prayer, movement and fun. We focused our intentions on being ready for personal growth and GOING FOR IT! Our students shared incredible goals, like professional promotion and self love without limitations. We strive for our clients to see their inner strengths and believe in themselves. Join us for more fun workshops in the future!

colorado yoga retreat in steamboat springs