Fuel up with good stuff!

During a recent trip to NY, I found myself enjoying a yummy oat milk matcha at Overgreens in Sheepshead Bay - totally loved the humor in the artwork above!

And now I'm poppin' in to say hi and give each of you a shout out for all those great food choices you'll be making!

Our bodies break down the food we eat, taking in all the available nutrients to fuel our brain, muscles, organs, all of us really. The right [whole and natural] foods provide amazing nutrients for our bodies AND burn calories while the body is absorbing and metabolizing!

What are some of the foods that are nutritious and support your metabolism?

• Berries-- ever try those tiny little wild blueberries? They are a powerhouse and a very tasty and fun addition to so many foods! Raspberries, blackberries, cranberries, blueberries... the list goes on!

• Green leafy veggies-- spinach, arugula, chard, lettuce...

• Cruciferous veggies-- broccoli, cauliflower, cabbage...

• Legumes-- chickpeas, lentils, peas, beans...

• Spices-- they add pizazz to our food and offer nutrition [yes, even with just a dash]

• Rainbow-- the more diverse the plant foods, the more unique vitamins, minerals and antioxidants you'll consume!

Hope you're a wee bit [at least] pumped and ready to add in more nutritious, calorie burning foods into your diet!

With love and sparkles,

Senia

The Secret Ingredient: Meditation

Meditation. I've tried incorporating this secret ingredient into my life, but it's been a bit elusive. Until now.

To begin meditation or pick it up after some time has passed, it helps to mentally prepare and commit to a practice. Let meditation evolve with your changing interests and needs: that could mean meditating for a longer period of time, switching from focus on music to focus on breath, forest bathing to the sounds of nature, guided meditation-- there are so many wonderful ways to accomplish meditation. Discover meditation that is most fulfilling for you.

This gentle yet powerful practice is shown in countless studies to boost mental clarity, heighten awareness, and improve overall health. It's also a secret ingredient in weight loss. Meditation can be your ally in shedding pounds. No joke: It helps quiet the mind's chatter, reducing stress, a known contributor to weight gain.

Cortisol is a stress hormone linked to weight gain, especially in the abdominal area. Meditation helps lower cortisol by activating the body's relaxation response through deep, focused breathing and mindful awareness. This shift away from the stress response reduces cortisol levels and indirectly supports weight loss as well as overall improved health. Check out the meta-analysis by Headspace:

Meta-Analysis on Meditation and Weight Loss

In a fast-moving, distraction-filled world, the idea of meditation can seem like a daunting task. Especially, if there is the pressure of "doing it right." For me, that pressure is why I was unsuccessful in bringing meditation into my life. But now I see that "doing it right" can be different and new and everchanging. I close my eyes, take a few deep breaths and set an intention at the start of each day. What energy do I want to bring? What skill do I want to sharpen (i.e. "improve communication skills by practicing active listening)? It's incredibly powerful.

Let's breathe a little deeper, listen a little more intently, and sprinkle our days with moments of mindfulness.

With love and sparkles,

Senia

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The Perfect Diet

With so many diets out there, old and new, you may be wondering just what the perfect diet is. Our unique bio-individuality defines what that means for each of us so let's begin here. Consider what the different things below mean to you:

• Gender: Men and women eat differently and what works for men may or may not work for women. I'm not talking stereotypes here- only pointing out that we each have unique needs and that means different things for different individuals. It's important not to feel pressured into a particular diet or feel forced to adopt certain dietary choices. We need to better understand what our body needs and that requires self reflection.

• Age: Think about the foods you enjoyed as a child and how you eat today. Our diets change throughout our lives [for a variety of reasons but not always for the best]. Consider what nutrition means to you today as you look into the future and what that can mean for you.

• Culture: This is where some genetic predisposition comes into play. What did your ancestors [from the country they grew up] eat?

• Cravings: This is a tough one but definitely one you want to experiment with and deeply consider. Some cravings take into play the stage of life you're at, culture, and gender and then some bring you comfort because they bring you back to a happy time in your childhood. Personally, I recognized that my craving for coffee cake connected me to my childhood and my mom, who I lost years ago.

• Belief: It's where belief turns into personal conviction and a way of life; based on religion, scientific or other reasons.

• Attitude: Individuals can be super careful about everything they eat, be completely relaxed with their attitude toward food or anywhere in between!

• Medication/Illness: It's important to speak to your doctor or medical practitioner about diet if you are ill or taking medication. Certain foods/supplements can react with certain medications, as well as existing conditions/illness.

As unique individuals, we each have a "perfect diet" and that is for each of us to determine. Remember that no one diet is the best for everyone. As I read many times in my IIN course, 'One person's food is another person's poison.'

Think about how certain foods make you feel-- do you feel energized and great afterwards? Or do you feel bloated, experience heartburn or just NOT great? Experiment with food. Make a note of things along the way. If you're not there already, get back to a state where you experience intuitive eating - we are meant to be this way! Taking medication to ease stomach cramps after a meal and then repeat the process because you absolutely love the food or drink [that results in the symptom] is how you'll distance yourself from intuitive eating.

Be patient as you work to discover what the perfect diet means for you. It'll take time, self reflection, mindfulness and experimentation, and it'll be so rewarding as you learn more about yourself and what fuels your body best❤.

With love and sparkles,

Senia

At Electrica in Dumbo, NY