top of page
  • Writer's picturezivot-coaching

Updated: Feb 7, 2023


Okay, so this stir-fry is nutritionally fulfilling and tastes sooo much better than take-out! I prepped it on a Sunday so that dinner was super easy during a following weeknight. I used cashews but you can try peanuts if you prefer or have allergies to tree nuts. I list the veggies I cooked with, but you can include any of your favorites.


Ingredients:

  • 1 large crown of broccoli, cut into small trees :)

  • 1 baby bok choy, cut into 1" pieces

  • 1 red bell pepper, cut into 1" pieces

  • 1 orange red bell pepper, cut into 1" pieces

  • 8 oz bag of snow peas, ends trimmed

  • 8 oz mushrooms, sliced

  • handful of bean sprouts

  • 3 large cloves of garlic, minced

  • 1 1/2-inch ginger root, grated

  • 1 serrano pepper, finely diced (seeds removed to reduce heat)

  • 1 cup cashews, roasted and unsalted

  • red pepper flakes

  • virgin coconut oil

  • tamari, 4 tablespoons

  • corn starch, 2 tablespoons

  • vegetable broth, 3/4 - 1 cup

  • basmati rice

Instructions:

  1. Cook rice: I used basmati rice, but you can use jasmine, brown, cauliflower rice.

  2. Heat 1 tablespoon of coconut oil in a large wok and add garlic, ginger and serrano. Sauté for a few minutes over med-high heat.

  3. Add broccoli, bell peppers, and snow peas to the wok

  4. Add the vegetable broth

  5. Stir until the vegetables begin to soften

  6. Add the bok choy and mushrooms

  7. Continue to stir until the vegetables are cooked, leaving some crunch

  8. Add the bean sprouts and cashews

  9. Add the sauce: stir the corn starch and tamari with a fork, breaking up any clumps and add to the wok

  10. Serve stir-fry over rice

  11. Mmm... enjoy!





  • Writer's picturezivot-coaching

It was so fun making this video with my friend, Meghan Sanders. She is an esthetician with more than a decade of experience and currently works at Three Cutters [an Aveda salon] in Denver. She talks about the skin microbiome and provides tips on keeping skin healthy, from the inside out. Check it out!

And yes, that is a deflated punching bag behind us...


With love and sparkles,

Senia

  • Writer's picturezivot-coaching

Updated: Jan 31, 2023



Science is backing up what many of us already know: our mental health plays an important role in our overall wellness. On January 25, 2021, a scientific statement was released by the American Heart Association-- this is big, folks! The statement specifically mentions cardiovascular disease [which is disease of the heart and blood vessels] and it's no wonder as this disease plagues so so many Americans.


Happier, more positive people are shown to be healthier than those depressed or pessimistic. So now we have even more reason to smile, love and laugh!


Here's an abstract from the statement:

"As clinicians delivering health care, we are very good at treating disease but often not as good at treating the person. The focus of our attention has been on the specific physical condition rather than the patient as a whole. Less attention has been given to psychological health and how that can contribute to physical health and disease. However, there is now an increasing appreciation of how psychological health can contribute not only in a negative way to cardiovascular disease (CVD) but also in a positive way to better cardiovascular health and reduced cardiovascular risk. This American Heart Association scientific statement was commissioned to evaluate, synthesize, and summarize for the health care community knowledge to date on the relationship between psychological health and cardiovascular health and disease and to suggest simple steps to screen for, and ultimately improve, the psychological health of patients with and at risk for CVD. Based on current study data, the following statements can be made: There are good data showing clear associations between psychological health and CVD and risk; there is increasing evidence that psychological health may be causally linked to biological processes and behaviors that contribute to and cause CVD; the preponderance of data suggest that interventions to improve psychological health can have a beneficial impact on cardiovascular health; simple screening measures can be used by health care providers for patients with or at risk for CVD to assess psychological health status; and consideration of psychological health is advisable in the evaluation and management of patients with or at risk for CVD." Click here for the full article: Psychological Health, Well-Being, and the Mind-Heart-Body Connection: A Scientific Statement From the American Heart Association | Circulation (ahajournals.org)

Here's my take away [at least part of it😊]:

  • Make time to do things you enjoy

  • Spend time with people you care about (can be done social distance style!)

  • Be kind

  • Smile often

  • Laugh... even when the jokes are corny!

  • Exercise

  • Eat well

  • Practice Gratitude

With love and sparkles,

Senia


bottom of page