June 2024

Hey there, heart health warrior! Whether you’re gearing up for heart surgery or just want to keep your ticker in top shape, nutrition is your trusty sidekick. Let’s dive into some simple and satisfying ways to feed your heart, prevent heart disease, and bounce back like a champ post-surgery. Preventing Heart Troubles with Yummy Foods: Listen up, foodies! Keeping heart disease at bay is easier than you think. Here’s the scoop: 1. Load up on colorful fruits, crunchy veggies, whole grains, lean proteins, and good fats like avocado and nuts. 2. Say “see ya later” to greasy burgers and opt for grilled chicken or fish tacos instead. 3. Whip up a berry smoothie or snack on crunchy carrots to keep your heart happy and your taste buds dancing. 4. Don’t forget the fish! Salmon, tuna, and trout are swimming with omega-3 fatty acids that’ll make your heart sing. Iron Man (or Woman): Fighting Iron Deficiency for a Strong Heart: Feeling tired and sluggish? Iron deficiency might be the culprit. Here’s how to pump up your iron levels: 1. Chow down on iron-rich goodies like steak, beans, lentils, spinach, and pumpkin seeds. 2. Pair ’em up with vitamin C-packed pals like oranges or bell peppers to supercharge your iron absorption. 3. Keep tabs on your iron levels and chat with your doc about any concerns. Pre-Surgery Prep: Getting Your Food Game On Point: Getting ready for heart surgery? Here’s the dish on pre-op nutrition: 1. Load up on heart-healthy eats like salads, grilled chicken wraps, and whole grain pasta to power up your body for the big day. 2. Sip on plenty of water and skip the sugary stuff to keep your hydration game strong. Post-Surgery Chow Down: Bouncing Back Like a Boss: You made it through surgery like a rockstar! Now, let’s get that recovery party started: 1. Start slow with soups, smoothies, and mashed potatoes until you’re ready to tackle heartier fare. 2. Fill up on nutrient-packed goodies like grilled salmon, quinoa salad, and colorful veggie stir-fries to fuel your healing journey. 3. Stick to your doc’s orders and follow up regularly to stay on track. Your heart is your MVP, so give it the love and nourishment it deserves. With a little help from nutritious eats and a dash of self-care, you’ll be rocking your heart health journey like a pro. Here’s to a happy, healthy heart – you’ve got this!

Summer mornings are the perfect time to embrace the tranquility of yoga and meditation, setting the tone for a day filled with peace and positivity. In this blog, we’ll explore some simple tips to enhance your yoga and meditation practice, along with inspiring places where meditation can be especially beneficial. Yoga and Meditation Tips: 1. Start Small: Begin your yoga and meditation journey with short, manageable sessions, gradually increasing the duration as you build your practice.   2. Find Your Flow: Experiment with different styles of yoga and meditation to discover what resonates with you best. Whether it’s gentle hatha yoga or mindfulness meditation, there’s a practice for everyone.   3. Create a Sacred Space: Designate a quiet, comfortable space in your home dedicated to your yoga and meditation practice. Keep it clutter-free and add elements like candles, cushions, or plants to create a serene ambiance.   4. Focus on Breath: Pay close attention to your breath during yoga and meditation. Deep, mindful breathing can help quiet the mind and deepen your practice.   5. Listen to Your Body: Respect your body’s limits and practice with awareness. If a pose feels uncomfortable or challenging, modify it or take a break.   6. Stay Consistent: Make yoga and meditation a regular part of your routine. Even a few minutes of practice each day can yield significant benefits for your physical and mental well-being. Places for Meditation: 1. Nature: Seek out a peaceful spot outdoors, such as a park, beach, or forest, to meditate surrounded by the soothing sounds and sights of nature.   2. Quiet Room at Home: Create a serene meditation space in a quiet room at home where you can escape distractions and fully immerse yourself in your practice.   3. Yoga Studio: Join a yoga studio or meditation center where you can attend guided classes and meditate in a supportive community environment.   4. Retreat Centers: Consider attending a yoga or meditation retreat at a dedicated retreat center, where you can deepen your practice in a tranquil setting away from the demands of daily life.   5. Sacred Sites: Visit sacred sites or spiritual landmarks known for their serene and uplifting energy, such as temples, monasteries, or ancient ruins, to meditate and connect with the divine.   Embracing the Summer Energy: Transform Your Summer Morning Routine (Brantiva.com)   Let’s be honest, I used to struggle with those early summer mornings where the alarm would blare and my first thought would be, “Five more minutes…” But once I realized the power of a solid morning routine, things totally changed. Starting my day on the right foot has a way of making everything run smoother — even during the heat and humidity of summer!   Of course, summer presents unique challenges alongside the longer, sunshine-filled days. That’s why I’ve come to love experimenting with my routine, seeing what works best in this season to stay energized and focused. Want to join me on the journey to optimize your summer mornings?   Start with Hydration: Your Summertime Best Friend   The second I wake up (no snoozing, I promise!), I make a beeline for a tall glass of water. It’s crazy how much of a difference that makes, especially in the heat. During the night, we lose a surprising amount of moisture. To combat dehydration and that groggy feeling, start your day by replenishing! You can even add a little lemon or cucumber for a refreshing and subtly energizing twist.   Don’t Skimp on a Cool Down   I absolutely get it — the idea of working out during the summer heat isn’t always appealing. My solution? Beat the heat! Set your alarm a little earlier and get your workout done before the sun gets too high. Trust me, you’ll feel so accomplished, and you’ll sidestep that intense midday heat that can quickly zap your motivation. If you’re not an early gym person, try a refreshing morning walk or jog.   *Bonus Tip: If you’re going to be out and about, apply sunscreen right after your workout and before getting dressed. This way, it’ll have time to soak in and protect you for the day ahead.*   Summer Breakfasts: Light, Bright, and Energizing   Summer calls for food that’s nourishing and won’t weigh you down. I’m a huge fan of smoothies — pack them with fruits, a bit of yogurt, and maybe some protein powder, and you’re set with a tasty and refreshing meal. Some other favorites of mine:   – Overnight oats: So easy to make ahead, plus they keep you feeling full until lunchtime. – Fruit salad: Nature’s candy, and so good paired with a little cottage cheese or yogurt. – Egg & avocado on toast: A bit of healthy fat and protein never hurts!   Mindfulness Matters — Especially in Summer   I find the summer buzz can pull my focus in a thousand directions. That’s why grounding myself with a few minutes of mindfulness each morning is essential. It could be simple meditation, a few stretches while taking some deep breaths, or even quietly enjoying my first cup of coffee while watching the world wake up. Carving out this little bit of self-care sets the intention for a more centered day ahead.   Set Your Summer Intentions   Do you ever find yourself on autopilot, the summer days just whizzing by? I’ve been there! That’s where intention-setting comes in. Take five minutes each morning to outline two or three things you’d like to accomplish that day. It could be tackling a work project, enjoying some time at the beach, or even just tackling the pile of laundry. By writing these down, you give your day purpose and avoid that “I-don’t-know-what-to-do-with-myself” feeling.   Let the Sunshine In — But Strategically!   I live for summer sunshine, but too much direct sun while working isn’t helpful for productivity or my laptop screen! My current favorite summer workspace is a shady spot on my porch. I get that lovely

Introduction Hey there, summer warriors! 🌞 Ready to tackle the heat and stay energized? We’ve got some fun, interactive tips to keep you cool, hydrated, and healthy all summer long. From simple yoga moves to delicious hydration hacks, let’s dive in!  Yoga Tips to Keep You Hydrated Stretch and Refresh: Trikonasana (Triangle Pose):    – How to do it: Stand with your feet wide apart, turn one foot out, and stretch your arms sideways. Reach your front hand down to your shin and the other hand up to the sky. Feel that awesome stretch!    – Why it helps: It boosts circulation and helps detox your body. Padahasthasana (Forward Fold):    – How to do it: Stand tall, inhale, and then bend forward at the hips, letting your hands reach for your feet. Hang out there for a few breaths.    – Why it helps: It aids digestion and helps your body balance fluids. Bhujangasana (Cobra Pose):    – How to do it: Lie on your stomach, place your hands under your shoulders, and lift your chest up. It’s a gentle backbend.    – Why it helps: It wakes up your kidneys and adrenal glands, aiding hydration. Savasana (Corpse Pose):    – How to do it: Lie flat on your back, arms by your sides, and just breathe. Focus on relaxing every part of your body.    – Why it helps: It lowers your body temperature and calms your mind. Cool Down with Breathing: Sitali Pranayama (Cooling Breath):    – How to do it: Roll your tongue into a tube (or purse your lips if you can’t roll your tongue) and breathe in through it. Exhale normally through your nose.    – Why it helps: It’s like sipping cool air—super refreshing! Nadi Shodhana (Alternate Nostril Breathing):    – How to do it: Close your right nostril with your thumb, inhale through your left nostril, close the left nostril with your ring finger, and exhale through your right nostril. Then, inhale through your right nostril and exhale through your left.    – Why it helps: It balances your body’s energy and keeps you hydrated. Post-Yoga Hydration: Drink Up! After your yoga session, drink lots of water and munch on water-rich foods like fruits and veggies. Listen to Your Body: If you feel dizzy or tired, take a break and hydrate. Smooth Moves: Slow and Steady: Move slowly and smoothly between poses to keep your body coordinated and prevent stiffness. Water Breaks: Take regular water breaks during your yoga practice. Mindful Drinking: Appreciate Your Water: Drink water mindfully, appreciating its cooling effect and how it hydrates your body.  Cool and Tasty Hydration Hacks Hydrating Fruits: Watermelon Slices: Snack on watermelon, cantaloupe, honeydew, and cucumbers. They’re packed with water and electrolytes. Electrolyte Drinks: Coconut Water: Sip on coconut water, herbal teas, or low-sugar sports drinks to replenish lost electrolytes. Cooling Veggies: Cucumber Salad: Add cucumbers, celery, and mint to your meals. They help cool you down. Protein Snacks: Yogurt and Nuts: Keep your energy up with nuts, seeds, and yoghurt. Carb Energy: Whole Grains: Eat whole grains, fruits, and veggies for long-lasting energy. Healthy Fats: Avocado Toast: Include avocados, nuts, and seeds in your diet. They’re great for brain function and energy. Herbal Teas: Peppermint Tea: Drink peppermint, chamomile, and hibiscus teas to relax and reduce stress. Soup for the Win: Tomato Soup: Enjoy clear soups like broth or tomato soup. They’re great for hydration. Fun Gelatinous Snacks: Fruit Popsicles: Make jelly, popsicles, or fruit bars with electrolyte-rich ingredients to stay hydrated.  Quick Tips to Handle Heat Stress Stay Cool Indoors: Avoid Peak Heat: Stay indoors during the hottest part of the day. If you must go out, wear light, covering clothes and hand gloves. Watch for Heat Stress: Know the Signs: Be aware of symptoms like confusion, fainting, heavy sweating, and nausea. If you notice these, find shade and hydrate immediately. Food Do’s and Don’ts: Avoid Spicy Foods: Spicy and greasy foods can make you feel hotter and uncomfortable. Instead, drink plenty of water, watermelon juice, or fresh sugarcane juice. Eat Cooling Foods: Cooling Snacks: Include gulkand, sabja seeds, and berry drinks like falsa and jamun in your diet. Try cold curd rice with cucumber raita, kheer, or gazpacho soup for refreshing meals. By adding these fun yoga moves and delicious hydration hacks to your daily routine, you’ll stay cool, refreshed, and ready to enjoy summer to the fullest. Got your water bottle ready? Let’s beat the heat together! 💧