Sis, Get Your Money Right

According to the SoulMed Holistic Health survey, stress is the number one concern of Black women around the country.

One common cause of stress if money.

No matter your income, it’s important that you know how to manage what you have.

You can start to get your finances in order by implementing the 50/30/20 rule. The basic rule is to divide up after-tax income and allocate it to spend ::

• 50 percent needs

• 30 percent enjoyment 

• 20 percent savings

Get to the bag, sis!

Sometimes what you have just isn’t enough to move you forward. When that’s the case, you have to know how to get to that bag!

According to Nadia C. Vanderhall of Brands + Bands, getting to that bag is as simple as taking an inventory of your skills and using them to build a business or shift your career. To get started ask yourself the following questions ::

• What do I do well?

• What are business opportunities and/or careers that align with my gifts? If you don’t know or need ideas, try Google and God. Search Google for ideas and ask God for direction. Then wait on His response.

• How can I prepare for my come up? Strengthen your knowledge by taking classes that align with your gifts. There are several free skills-based certification classes available now. Again, Google can be your best friend when finding those opportunities.

Vanderhall also shared tips for getting to the bag through investing and managing your money. One of my favorite tips from this part of the conversation was - consume what you consume. If you want to know what it means, you will have to read her blog post Bill or Buy :: Consume What You Consume.

Get more tips by watching the replay of SoulMed presents Soul Sessions :: The Financial Edition below.

Don’t miss out on the good, good. Make sure you are at Soul Sessions each week.

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RECIPE :: Detox Salad

Serves: 2 | Prep: 10 mins | Cook: 0 mins 

Nutrition per  serving: 

• 315 kcal  

• 24g Fats  

• 19g Carbs  10g Protein 

Ingredients

• 2 bunches parsley,  roughly chopped, around 1  oz. (30g) 

• ¼ cup (46g) cooked  quinoa 

• 1 avocado, peeled, stone  removed, cut into cubes • ½ cucumber, cut into  cubes 

• ½ zucchini, cut into cubes • 1 small red onion, finely  diced 

• 1 tsp. olive oil 

• juice of 1 lemon 

• ¼ cup (30g) mixed seeds  and nuts, to garnish 

Directions

1. In a medium bowl add parsley, avocado, quinoa,  cucumber, zucchini, and onion and toss to combine. 

2. Drizzle with olive oil and lemon, season with salt and  pepper, then mix to combine and serve sprinkled with  nuts and seeds. 

RECIPE :: Fluffy Berry Pancakes

Makes: 8 | Prep: 10 mins | Cook: 10 mins

Nutrition per  serving: 

• 170 kcal  

• 7g Fats 

• 22g Carbs  

• 6g Protein

Ingredients

• 1 cup (200g) cottage  cheese 

• 2 eggs 

• 2 tbsp. coconut sugar  • 2 tbsp. coconut oil,  melted 

• 1/3 cup (80ml) coconut  milk, carton 

• 1 1/3 cup (160g) wheat  flour 

• 2 tsp. baking powder

• Approximately 24 raspberries

• Approximately 32 blueberries 

Directions

1. Place the cottage cheese in a bowl and crush it with a  fork. Add the eggs, sugar and whisk well, then pour in  the oil and milk and mix again. 

2. Mix in the flour and baking powder until smooth mass  forms.  

3. Heat a dry non-stick pan on medium heat, and place 2  tablespoons of the dough per one pancake onto the  pan. Level the surface and arrange a few berries over  the top. Fry for about 2.5 minutes over medium heat  until grown slightly and browned. 

4. Flip over and cook for another 2-2.5 minutes until  browned on the other side. Serve hot or cold. 

Causes of Stress

CAUSES OF STRESS

It is important that we understand the causes of stress and that ultimately we control how stress impacts our lives. We must be able to diagnose when we are stressed and what is causing the stress. The categories below can help you determine what is causing your stress.

• Time stress :: This type of stress revolves around concerns about time – most frequently the lack of time to accomplish all that needs to be done in a given timeframe. 

• Anticipatory stress :: Anticipatory stress is usually felt in conjunction with concerns about the future, anticipatory stress appears in both specific and vague manifestations.

• Situational stress :: While the two preceding forms of stress may be prolonged over a long stretch of time, situational stress tends to be sudden and overwhelming. The common thread amongst all forms of this type of stress is feeling a lack of control. 

• Encounter stress :: Encounter stress are moments of stress are likely to come out when being required to interact with a certain person or group of people

When you feel stressed or anxious, ask yourself the following questions to determine which cause of stress ::

• What is it about the situation I am in that is causing me stress?

• Why is this particular situation causing me stress?

• Is there a specific reason or person that I am stressed in this situation?

• How would I like to feel in this situation?

• Would this situation be more enjoyable at a different time or in a different space?

After answering these questions, you should be able to better diagnose what specifically is causing your stress. From there, you have to have the courage and make a commitment to take control of the situation and do what is best for you. Building these three psychological traits - commitment, control and challenge will allow you to turn the unfortunate circumstance into opportunity for growth and help decrease the physical illness. This is called hardiness.

How do you build these traits? You learn more to refocus your attention on what you can control about the situation and use the stress tool(s) that work for you to bring your stress level down and create a plan of action.

Types of Stress

TYPES OF STRESS

Two of the major forms of stress are acute and chronic stress.

• Acute stress, the most common form of stress, is short-term and stems from the demands and pressures of the recent past and anticipated demands and pressures of the near future (APA, 2011).

• Chronic stress, a long term form of stress, derives from unending feelings of despair/hopelessness, as a result of factors such as poverty, family dysfunction, feelings of helplessness and/or traumatic early childhood experience (APA, 2011). Chronic stressors associated with health disparities include perceived discrimination, neighborhood stress, daily stress, family stress, acculturative stress, environmental stress and maternal stress (Djuric et al, 2010; NIH, 2011).

What Is Stress?

We all experience stress, but what is stress? Stress is the reaction to a person’s inability to cope with certain tense event or situation. The experience of stress is physiological and can place a demand on the body where you must adapt, cope or adjust. Stress can be healthy. Healthy stress is called eustress, positive stress that is noted by its ability to motivate, focus energy. It is short-term and perceived as within our coping abilities. It feels exciting and improves performance.

Stress is negative when it is intense and prolonged. This type of stress overwhelms the body creating serious health issues including ::

• Mental health problems, such as depression, anxiety, and personality disorders

• Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke

• Obesity and other eating disorders

• Menstrual problems

• Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women

• Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss

• Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon

3 Ways to Celebrate National Girlfriends Day

Photo by filipefrazao/iStock / Getty Images

August 1 of every year marks a holiday. This is a lesser-known one that is very important to our health and well-being. What’s the holiday?

National Girlfriends Day

According to the Mayo Clinic, friendships play a significant role in promoting positive overall health. Strong friendships have reduced the risk of depression, high blood pressure, and unhealthy body mass index. Also, friendships can reduce stress by boosting your happiness, improving your self-worth, and helping you cope with traumatic events.

So, for those who have strong tribes, we need to honor them. I believe there is always a reason to celebrate the beautiful people who enrich our lives by naturally being who they are. I also don’t need a national day to do this, but I believe it can be extremely beautiful and healing to intentionally hold space at least one day a year for the women in our tribe that support us and, in their ways, make us better.

Take some time this weekend to intentionally celebrate the beauty of strong, positive, affirming, and soul-healing relationships with the women of your tribe. Here are three ideas on how you can do just that:

Idea 1:: Send a digital card

Download a Just Because digital card and shoot your besties a text with the graphic and a special note.

Idea 2 :: Sipping, Snacking & Singing

Grab your girlfriends, drink of choice, and a few of your favorite appetizers, and hit the kitchen table to talk***, laugh and share with this soundtrack as the backdrop. Filled with songs that will make you stand tall and proudly proclaim, “I Am Enough, and I am a Black woman.” Enjoy appreciating your bond and sharing your most intimate thoughts with your sista friends. This playlist celebrates the power of Black women and our friendships in honor of National Girlfriend’s Day (August 1). Curated by Brandi “Bea” Williams, co-author if I Am Enough:: 50 Affirmations for Black Women (http://bit.ly/beanbev2), and Beverlee Sanders, former partners in Bea N’ Bev.

*** You can host this party virtually by sending an invite via Zoom, asking each lady to sit at the kitchen table, and sending a menu for consideration.

Idea 3:: It’s a Photo Party

Give the women in your tribe one (or more) of these sister-friend phone wallpapers. The designs were created as reminders for you and your tribe to rest (Relax, Relate, Release); stay positive (I’m Living a Golden Life); and remind you that your tribe has your back (Soul Sisters).

• Download Relax, Relate, Release

• Download I’m Living a Golden Life

• Download You’re My Soul Sister

Idea 4 :: Dear Sister …

First, take out a pen and paper and evaluate your tribe.

• Who’s in your tribe?

• What role and purpose do they serve in your life?

• What are some of your favorite memories with this person?

• What value do they bring to your life?
  What do you see in the future for you two?

Second, write a note or record a video to the people in your tribe sharing some of the things you’ve identified about your friendship. This could be thank you for being a friend - or thank you for the memories if you find that your time with this person has expired.

Third, write yourself a note or create a video to honor the friend you’ve been to you. We always need a little positive affirmation from the number one lady in our lives - ourselves.

Whatever you decide, make sure you celebrate with your tribe. You’re blessed to have them!

3 Reasons to Add More Plants to Your Diet [RECIPES INCLUDED]

Research has shown that plant-based diets have a positive impact on your health. Incorporating more plants into your diet can ::

1. Lower bad cholesterol

2. Reduce the risk of diabetes

3. Assist with weight management

While there are benefits to increasing the amount of plants in your diet, you must choose the right fruits and vegetables for you and your family by ::

• Knowing your and your family’s food allergies and sensitives. Food allergies are easy to diagnose as your body has a very noticeable reaction to allergens. Food sensitivities are much harder to diagnose as they show up as bloating, skin irritations, headaches or fatigue. You can determine your, and your family’s, food sensitivities by taking keeping a food diary for at least a week (I recommend two weeks) and noting how you feel emotionally and physically after each meal or by taking a food sensitivity test.

• Choosing the best fruits and veggies for your health situation. There are some fruits and vegetables you should stay away from depending on your health situation. Those with autoimmune disease, inflammatory bowel disease or leaky gut syndrome should steer clear of nightshade vegetables, which include white potatoes, tomatoes, eggplant and peppers.* Those with diabetes or who struggle to manage their sugar levels should manage their intake of grapes, bananas and starchy vegetables like white potatoes and corn. These are just two examples. The idea is that each person should honor their bioindividuality by knowing their body well enough to make good decisions on what foods to incorporate or not incorporate into their diet.

  *Get a full list of nightshade vegetables here.
  

• Purchasing fruits and veggies that are in season. Purchasing fruits and veggies that are in season are usually less expensive, taste better and have more nutritional value. Check out this guide to buying fruits and veggies by month.
  

Recipes:: A curated list of recipes that are plant-based, healthy and full of flavor.

• Zesty Lime Shrimp and Avocado Salad (if you have an allergy to shellfish, skip the meat)

• Whole 30 Steak Bites with Sweet Potatoes and Peppers (consider using purple sweet potatoes and red onions for a different flavor and added nutritional beneifts)

• One Pot Spinach Rice (consider using healthier rice options like brown rice or wild rice and replacing pinto beans with your favorite beans)

• Stir-Fried Collard Greens

• Fried Purple Cabbage

• Greek Kale Salad with Lemon and Olive Oil Dressing

• Fruit and Nut Breakfast Cups

• Gran’s Granola Parfait

• Lemon Breakfast Parfait

• Sweet Broiled Grapefruit

• Blueberry Cantaloupe Salad

• 5 Breakfast Smoothies (consider adding granola, flaxseed or chia seeds to your smoothies)

Find more fruit recipes here.