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  • Writer's picturezivot-coaching


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:



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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  • Writer's picturezivot-coaching


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

  • Writer's picturezivot-coaching

Let's get inspired to take care of ourselves [and the people we care about]! Our bodies do soooooo much for us, literally working non-stop around the clock, and in so many complex and beautiful ways. First, let's show some love and gratitude by quietly thanking our body for all it does. And let's support our body with the BEST fooduel. Fooduel: food as fuel (brilliant, I know!)


Healthy Cooking 101 in broken up into 4 sections for easy reading:


Sparkles- Part I

  • Eat fresh food. hint: cookies are not considered fresh food. Think about the rainbow of fruit, veggies, herbs, spices, seeds, beans and such.

  • Local- it's going to have more flavor and more nutrients because, 1. it's fresh and 2. there is a shorter distance between the farm to your table. Farmers Markets are cool, and most supermarkets showcase local and seasonal produce, making fresh and local easy to include in routine shopping.

  • Choose organic when possible - organic foods contain less [much less] harmful chemicals than conventional foods, and they're good for both your body and the environment. The dirty dozen is a great guide to help you decide which produce is best to buy organic. Check out the link below: https://www.ewg.org/foodnews/dirty-dozen.php.

  • Conventional produce is still great if you can't do organic or can't find it. The most important thing is to eat the healthier stuff.

  • Frozen and canned foods are really good, too. I'm talking fruit, veggies, beans, that sort of thing. Frozen is better than canned because canned foods can have high levels of sodium and an inner lining that can leach into the food --look for BPA free lining and low or no sodium.

Sparkles- Part II

  • Keep it SIMPLE-- save the fancier dishes and candles for the weekend or for special times and enjoy the efficiency... or...

  • Keep it FANCY-- spend a little extra time and enjoy the presentation and ambiance you create.

  • Include greens every day.

  • Choose ingredients that don't require a lot of prep time. Peeling and roasting butternut squash for soup to enjoy with a main entrée may be a bit much.

  • Prepare extra food so that you'll have leftovers for later in the week or to freeze.

Sparkles- Part III

  • Mix it up: bake, grill, steam, stir-fry, air-fry, sauté, quick boil. And don't forget raw foods!

  • Play with flavors by using different spices, herbs and sauces.

  • Look up a new recipe and give it a whirl. hint: you can use recipes as ideas or inspiration. No need to follow them exactly most times (baking cakes, breads and other treats are an exception- those are finnicky with ingredients and measurements).

  • Pick a fruit or vegetable you haven't had before or haven't had in awhile and incorporate into the week's meal planning.

  • Mistakes are totally fine. In fact, you'll learn a lot when a food comes out too salty, mushy, or whatever. So either you eat a fine meal or you do some learning for a future fine meal - it's a win-win, see?!

Sparkles- Part IV

  • Cook with others - it can make things more fun and reinforce healthy habits... or...

  • Cook on your own while listening to a podcast or book.

  • Don't eat stuff you don't like.

  • Enjoy your meals-- think about how you can make meal time more enjoyable.

  • Don't get caught up with negative self talk or criticism if things don't come out as expected.

You can choose one sparkly tip to play with for a week and then build on it. You can choose a bunch of them to include in your life right away. There's no right or wrong... only what works best for you. Hey, you may already be doing much of this already. No matter where you are, I'm sending fun, positive vibes your way❤.


With love and sparkles,

Senia




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