Healthy Cooking 101

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

Brussel Sprouts Salad

This is SO yummy! It tastes even better after it sits about 20-30 minutes tossed with the salad dressing.

Salad Ingredients:

• 1 pound of Brussel sprouts, ends removed and sliced super thin (I used a food processor with the slicer attachment)

• 1/3 cup sweetened cranberries

• 1/3 cup Marcona almonds (these are softer and wider almonds-- I found them close to the olive bar at Whole Foods)

• 1/3 cup finely grated Manchego cheese (from raw sheep's milk)-- it's a hard cheese

Salad Dressing Ingredients:

• 1 orange, juiced

• 1 lemon, juiced

• 1/4 cup avocado oil

• 2 Tablespoons extra virgin olive oil

• 1 Tablespoon raw honey

• 1/4 teaspoon salt

Instructions:

1. Place thinly sliced Brussel sprouts in a large bowl and add the cranberries and almonds. Lots of flexibility-- see below:

   1. Note: You can use another fruit if you prefer and it doesn't even need to be dried - for example, you can consider fresh apple or pear.

   2. Note: You can use sliced almonds or slivered almonds instead. You can choose a different nut or you can omit nuts altogether.

2. Add the Manchego cheese.

3. Add all salad dressing ingredients in a mason jar or something similar with a lid. Shake it up well and pour over salad.

4. Gently toss together.

5. Mmm... Enjoy!

Feng Shui

Feng Shui is an ancient Chinese art form that all of us can incorporate into our lives. We can do this by organizing our environment in such a way that enhances the flow of life force [chi]. Chi is the energy of life and it encompasses our body mind and spirit. Feng Shui creates a space that allows for chi to flow naturally, and it is said to increase our health, wealth, and happiness. There is so much to learn about this incredible form of art. I'm sharing some fun things I learned while studying at the Institute of Integrative Nutrition and if you find this interesting, let this be just the beginning of your Feng Shui journey. ❤

Ready for some tips on creating your very own Feng Shui?

Using Feng Shui for greater wealth:

• Fix leaks in the home as they represent financial leaks.

• Close the lid of the toilet when not being used: like leaks, the toilet represents flushing things away and we don't want money to be among things flushed away!

• Organize your wallet, demonstrating that you respect money and spend it wisely. Consider buying a bright-colored wallet in red, green or purple tones to attract financial abundance.

• Keep your stovetop clean and use all the burners, alternating each time you cook. The burners should all be used to allow for a variety of opportunities and financial channels.

• Use affirmations to ensure you have a positive mindset when it comes to money.

Using Feng Shui for greater health:

• Clear out clutter.

• Invest in a mattress that supports your body and helps you to rest and restore each evening.

• Think about the airflow in the living space: plants to purify the air and fans to move energy.

• Choose wooden bed frames rather than those made of metal. Metal frames can affect sleep cycles by attracting electromagnetic waves.

• Tune out and unplug. Keep electronics out of the bedroom.

• Softer colors for a calmer environment, like beige for instance.

Using Feng Shui for love:

• Throw away dead flowers.

• Maintain bed linens that are clean and fresh.

• Meditate regularly.

• Use candles to create a romantic ambiance.

• Place two roses at your bedside and visualize what love means for you.

Have fun with this and give it a go!

With love and sparkles,

Senia