A Healthy Home

A healthy lifestyle includes a healthy home... and just as we are all bio-individuals, homes are unique and mean different things for each of us. Homes can be calm and soft-toned or they can be energetic and brightly decorated. One individual may thrive in an urban environment with a constant hum and activities all around while another may prefer a quiet, rural environment with a slower pace. What do you love most about your home? Does the environment make you feel inspired, happy, relaxed? Take time to think about your ideal environment... how does your current status compare?

What small things can you add or change to make your home environment more amazing?

Fun home ideas:

• Indoor plants are a fabulous way to purify the air! And they add a positive flow of energy to the home. Some plants take ongoing attention and nurturing while others don't require much at all and are easy to care for.

• Keep potted herbs such as basil, mint and parsley in the kitchen. Fresh herbs smell great, look great and taste great!

• Sleep is super important so be sure to make the sleep space as comfortable as possible... a cozy [or weighted] blanket to snuggle up in, shades or curtains to block out light in the evenings if you have a window(s) in your bedroom.

• Make your bed in the morning - it starts your day off right! And it looks nice.

• Paint the walls. Hang artwork or photos. Add a bright or muted throw pillow for the couch or chair.

• Organize the kitchen and pantry. You'll be encouraged to cook more... and preparing your own meals is generally a much healthier (and cheaper) option!

Our home environment is unique and a reflection of our individual personality, goals and interests. Create one that makes you happy and that works for you. Just as you thrive on different diets and movement/exercise activities throughout your life, let your home environment do that for you as well, evolving with you as you move through different phases of your life.

With love and sparkles,

Senia

Clean Eating Basics

I wrote about bio-individuality in an earlier post: we are all unique individuals and there is no "one size fits all" approach. There is no particular diet or routine that will work for everyone. However, there are some basic or foundational guidelines that can work very well for most, if not all. Let's jump in!

Eat real [or whole] foods

Natural foods like: fresh (or frozen) fruits and vegetables, whole grains, nuts seeds, herbs, and if consuming animal products: humane certified eggs, sustainably sourced fish, grass-fed and free-range meats and dairy.

Get cookin'

No need to get fancy: toss some cut up veggies with a little oil and spices, and roast in the oven. You can also use an air fryer, instapot or simply saute on the stove top. And don't forget to include salads and raw veggies! Once ready to branch out, you can get creative with your own recipes or find some that sound delish.

Limit refined carbs

This is the white stuff like sugar and flour: eat less of it... much less in some cases. Soooo... consume less white bread, white rice, pasta made from white flour, pastries, and sweets.

Eat on a [somewhat] schedule

We are all busy and often on the go, go, go. To help keep blood sugar stable, don't wait too long between meals - you may end up reaching for the sugary, bad fat-y, or caffeinated pick-me up. Eat whole foods in between meals if you need them... not the other stuff.

Be intentional with your plate

Think about what you are putting on your plate at each meal and be sure to include nutritious food that gives you a nice balance of healthy protein (don't forget about legumes, beans and tempeh), healthy fat (nuts, seeds, avocado, and olives kinda thing) and healthy carbohydrates [should be the largest portion: includes yummies like leafy greens, root veggies, brown rice, buckwheat].

Think quality over quantity

Whole foods are nutritionally dense. A bag of potato chips is not. More than that though, consume a variety of fruits and vegetables to make sure you are getting an array of essential and beneficial vitamins and minerals- don't get stuck with only 2 veggies on repeat, for example- think rainbow of fruits and veggies. And avoid those darn [tasty] processed and packaged foods!

With love and sparkles,

Senia

Heart Health

I pulled up the 2022 Heart Disease and Stroke Statistics Updated Fact Sheet [At-a-Glance], a report compiled by the American Heart Association, National Institutes of Health and other contributing organizations. It's nothing new, really, but a serious reminder that we all need to improve our lifestyle in order to improve our health. Heart disease remains the number 1 cause of death in the United States. I'm writing this post for educational purposes and to increase awareness of what a healthier lifestyle can do for our health. In no way is this information intended to be medical advice. It's important that you see your doctor or other medical professional before making any lifestyle changes.

The sad truth is that most of us need a serious or life-threatening diagnosis before making long lasting, meaningful lifestyle changes. Our busy and often stressful lives don't help. Let's support our bodies by fueling it with proper nutrition and movement, along with caring for our mental health through gratitude and mindfulness. Studies show that adopting healthy lifestyle changes can reduce the risk of an event caused by heart disease dramatically, even if you already show signs of significant arterial plaque buildup. See for yourself: do a web search and you'll find countless studies and research showing that nutrition and exercise play an incredibly vital role in cardiovascular health and in reducing risk of an event such as heart attack or stroke.

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A few things we can do to support our health:

Plant-based diet: This means eating a nutrient-rich diet filled with vegetables, fruits, beans and legumes, nuts and seeds. If you do eat animal products, think smaller portions and fewer times during the week. Keep it simple-- plant-based, for the most part.

• Phytochemicals are only found in plant-based foods and offer immense benefits: prevention of disease, immune system support, hormone regulation, reduction of inflammation, anti-aging, anti-cancer and more!

• Fiber [found in plant-based foods]: helps to lower blood sugar and blood pressure, as well lower cholesterol.

• Leafy greens: loaded with vitamins and minerals. Eating a salad every day (minus the crazy dressings that are out there) with leafy greens can significantly reduce your risk of having a cardiovascular event, according to doctors such as Steven Masley, MD and Joel Fuhrman, MD.

• G-BOMBS: a term coined by Joel Fuhrman, MD to describe those foods that are immune boosters and that should be included regularly in a healthy diet. Stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds.

• Healthy fat: includes nuts, olives, avocado, ground flaxseed and chia seeds.

Physical activity/Exercise: Regular exercise is super important and incredibly effective in reducing the risk of all cardiovascular events. It also improves blood sugar, reduces stress, aids in weight loss, makes you think more clearly, and soooo much more. Click the buttons below to learn more from a few trusted organizations:

AHA

Mayo Clinic

NIH

Mindfulness and Gratitude: Tune into your mental state and take time to practice mindfulness which can be as simple as taking a minute (more when you can) to clear your mind and focus on your breath. Breathe in through your nose, expanding your belly and exhale fully through your mouth, contracting your belly. Do this a few times and focus on your breathing. As other thoughts come to mind, recognize them and gently move them out of focus.

Gratitude is being grateful for what is important in our lives-- this includes the greatest, most important people, furry friends and relationships, our incredible and complex bodies that work so hard for us each and every second, magnificent sunrise and sunsets. It can also include personal possessions like cars, clothing, and food. Love, smiles, kindness, laughter and small gestures fill us with Gratitude. Feeling gratitude will attract more wonderful things and contribute to a happier and healthier well-being!

With love and sparkles,

Senia

March 20, 2023 (originally published January 2022)