Vitamins and Nutrients for Vitality and Heart-Led Living [Episode #948]

Topic: Vitamins and Nutrients for Vitality and Heart-Led Living

Hello everyone and welcome back to our Thursday Q &A show. Hope you’re having a lovely week. Today we’re gonna be talking about something very tangible and specifically vitamins and nutrients to incorporate for vitality and heart-led living. So everything that we choose, everything that comes into our environment, into our bodies has such an effect on our energy on our individual expression, our vitality, our ability to be clear, to be focused, to lead with our hearts. And this includes what we’re eating. And so today we’re gonna be talking about foods. Again, this is such a tangible aspect of our lifestyle. I started with food. I started as a nutritionist. I was looking to feel relief from low self-esteem, from anxiety, from a lot of beating my body up and eating disorders and all sorts of things. So food transitioned from being an enemy for me into being a support energetically and having a deeper understanding and finding harmony with food. We keep coming back to the really grounded parts of our lifestyle, our four cornerstones, including food, because it has such a fundamental effect. So today we’re gonna be talking about it through this lens of helping to support your heart awakening, which includes the physical heart and the energetic heart. When we are in heart-led living, it means that we are able to be more energy efficient. We are more resilient against stress and….

 

Episode Summary:

Hello and welcome back to our Thursday Q &A show. I am so excited to talk about our very important topic today around shame and specifically healing shame to expand into fearless self-love. Shame is such a heavy energy that has become normalized in many of our lives. I know it was normalized in my life for many years and we don’t realize how much shame can really affect every part of our lives. For me, it affected my digestion. Of course, it affected my self-esteem. It affected my relationships. It affected my energy, my vitality, my ability to create in the world. Shame is this idea that we are bad or we don’t deserve love based on mistakes we’ve made or things that we’ve done along the way. And it very much needs to be detoxified from our system because….

 

Episode Sponsors

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Episode Chapters

00:00 Introduction to Heart-Led Living and Nutrition
06:09 Omega-3 Fatty Acids and Their Benefits
12:12 Vitamin D and B Complex for Heart Health
17:50 The Power of Probiotics and Gut Health
23:53 Conclusion: Embracing Heart-Led Living

SOLLUNA PRODUCT LINKS

• Glowing Greens Powder™
• Feel Good SBO Probiotics
• Feel Good Detoxy
• Feel Good Digestive Enzymes
• Feel Good Starter Kit
• Feel Good Skincare

KIMBERLY’S BOOKS

• The Hidden Power of the Five Hearts 

• Chilla Gorilla & Lanky Lemur Journey to the Heart
• The Beauty Detox Solution
• Beauty Detox Foods
• Beauty Detox Power
• Radical Beauty
• Recipes For Your Perfectly Imperfect Life
• You Are More Than You Think You Are 

OTHER PODCASTS YOU MAY ENJOY!

• How to Believe in Your Self Worth with Jamie Kern Lima [Episode 907]
• How to Raise Your Standards In Your Love Life with Matthew Hussey [Episode 883]
• How to Eat to Beat Your Diet with New York Times best selling author Dr. William Li [Epsiode 913]
• The issues with consuming vegetable and seed oils with Dr. Catherine Shanahan [Episode #899]
• How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard [Episode #877]
• How Not to Age with New York Times best-selling author Dr. Michael Greger [Episode #873]
• How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo [Episode #867]
• How to Optimize Your Metabolic Health with Dr. Casey Means [Episode 889]

STUDIES AND RESEARCH

A 2016 Study in the Springer Science journal highlighted the benefits of omega-3 fatty acids in reducing triglyceride levels and improving cardiovascular health, which can contribute to greater heart coherence.

A 2016 Study in the National Library of Medicine  found that Magnesium supplementation enhanced Heart Coherence (HRV), reflecting better autonomic regulation of the heart and potential cardioprotective effects.

A 2014 study in the Journal of Syndromology found that CoQ10 supplementation was found to significantly improve HRV, indicating enhanced autonomic control and potential benefits for cardiovascular health.

A 2012 Study in the Journal of Preventative Medicine found that Vitamin D deficiency is linked to an increased risk of cardiovascular disease, while adequate levels of Vitamin D may improve heart health and heart coherence.

A 2020 study published in the American Journal of Clinical Nutrition found that B vitamins, especially B1, B2, B3, B5, and B6, are critical in energy production from carbohydrates, fats, and proteins. Adequate intake of these vitamins can enhance energy levels and improve overall metabolic function.

A 2016 Study published in the Journal of Clinical Psychiatry examined the role of B vitamins in cognitive function and mental health and found that B vitamins,particularly B6, B9 (folate), and B12, are associated with reduced risk of cognitive decline, improved mood, and lower incidence of depression and anxiety.

A 2021 study in the American Heart Journal explored the impact of B vitamins on cardiovascular health and found that B vitamins, especially B6, B9, and B12, help reduce homocysteine levels, an amino acid linked to an increased risk of cardiovascular diseases. Lowering homocysteine can help prevent heart disease and stroke.

A 2020 study in the Journal of Nutrients found that Probiotics had  a positive impact on HRV by modulating gut-brain communication, highlighting the importance of gut health in heart coherence.

A 2015 Study in the Journal of disease on the effects of antioxidants on heart rate variability in healthy subjects showed that antioxidant supplementation could positively influence HRV, suggesting a role in promoting heart coherence.

A 2008 Study in the Journal of Clinical Nutrition found that Polyphenol-rich foods (such as berries, tea, and dark chocolate) have been shown to improve HRV, supporting heart coherence and overall cardiovascular health.

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Transcript

Kimberly Snyder (00:00.6)
Hello everyone and welcome back to our Thursday Q &A show. Hope you’re having a lovely week. Today we’re gonna be talking about something very tangible and specifically vitamins and nutrients to incorporate for vitality and heart-led living. So everything that we choose, everything that comes into our environment, into our bodies has such an effect on our energy on our individual expression, our vitality, our ability to be clear, to be focused, to lead with our hearts. And this includes what we’re eating. And so today we’re gonna be talking about foods. Again, this is such a tangible aspect of our lifestyle. I started with food. I started as a nutritionist. I was looking to feel relief from low self-esteem, from anxiety, from a lot of

beating my body up and eating disorders and all sorts of things. So food transitioned from being an enemy for me into being a support energetically and having a deeper understanding and finding harmony with food. And then it kept going deeper and deeper to where we are today with Heart-Led Living, which includes the Heart Aligned Meditation, all the information in the new book, The Hidden Power of the Five Hearts, God Health, just so many different things.

We keep coming back to the really grounded parts of our lifestyle, our four cornerstones, including food, because it has such a fundamental effect. So today we’re gonna be talking about it through this lens of helping to support your heart awakening, which includes the physical heart and the energetic heart. When we are in heart-led living, it means that we are able to be more energy efficient. We are more resilient against stress.

we have a wider perspective. We’re able to overcome old patterns and triggers more easily. It doesn’t mean that we don’t get triggered because we still do, right? We’re not perfect, we’re human, but we start to have more freedom in our lives. We start to have more peace, we start to have more health, we slow aging, start to balance our hormones, many different things happen. So let’s get right into our show today. I’m so excited about this topic. A little reminder that first of all, please leave a review for the show.

Kimberly Snyder (02:24.448)
It helps to keep the show going. It helps to help other heart-seeking souls, souls that are wanting information to find this. So please leave a review. Please check out the show notes at mysalooner.com where you’ll find out more about all our different offerings, our amazing gut health products, our courses. We have an incredible at-home heart retreat coming out in January. So you’ll see information about that.

information about the new book, the Empower the Five Hearts, the Heart Align Meditation Tracks, Meditation, Meditation Tracks and more. All right, our question today comes from Jill who lives in Boston. Hello, Jill, thank you so much. For writing in, you say, hello, Kimberly, thanks for being here for me so much with the shows and books and all. My question is about which nutrients are most important, like the vitamin B complex and others.

I want to be sure I’m getting what I need. Thank you. Well, thank you, Jill, for bringing this up. I think there’s so much information out there in today’s world that sometimes we can wonder, am I doing enough? Am I doing it right? Am I getting enough? Are there gaps in my diet? Am I really supporting myself as much as I can?

So today we’re gonna be talking about some key nutrients as well as natural sources. That being said, I think it’s a great idea to take a whole food based multivitamin. If that speaks to you, you can also take as I do a omega DHA EPA supplement, an algae based one to help fill in nutritional gaps.

I know you guys have heard me talk about different children’s vitamins. I give my children a multivitamin as well. It just feels like good insurance and it doesn’t replace eating a healthy lifestyle because I think that’s really important. But it is, you know, it’s something that you can supplement with. Now, I don’t take a lot of supplements. I take the Multi, I take the Omega 3 and I always take our Saluna SPO Feel Good Probiotic Formula without fail.

Kimberly Snyder (04:44.632)
because the formula is so incredible. It has prebiotics and postbiotics as well. It’s the same ratio that’s needed to support really healthy gut microflora. It’s based in the soil where our ancestors got probiotics. So those are the three that I never skip. And then I add in different ones like detoxi. I take our digestive enzymes. Also, you can check them out on the website if you’re interested. But I don’t take…

a whole gamut of supplements the way I’ve seen some of my clients when I go to their house and I open the cabinets. Sometimes things are needed, but sometimes there’s a little bit of a lack feeling that can come from the mind, can come from the ego, as in I’m just not enough. I need to take more. It’s never enough, never enough. So my intention with today’s show is to give you this information to help you feel more confident that with

a well-rounded diet which is easier to think than or easier to create than you may think. Really just focused on lots of whole plant foods and freshness and color and seasonality. A lot of these key nutrients are actually quite easy to get. Now, one more thing. In the Hidden Power of the Five Hearts, there’s five heart stages that the great ones, the yoga masters, Swami Sri Yukteswar says, we all go through

to get from the dark heart, this stage of incoherence and stress and fear, all the way up to the clear heart, which is transcendence, which is enlightenment, which is full peace, moving moment to moment. And in each heart stage, there are key foods and nutrients and practices as well. So I encourage you as you’re reading the book or listening to the book, I’m a huge fan of the hard copy though, to not skip over the embodiment sections and to

go back to them over and over again, especially after this show if you’re interested in this topic. There are foods that can support your steady heart, that can support you out of the stressfulness of being in the propelled heart stage. So we wanna do everything that we can physically, emotionally, and spiritually to keep ourselves moving forward. Okay, so.

Kimberly Snyder (07:04.536)
Back to the question, we’re gonna get into some key nutrients. Once again, Jill, thank you so much for bringing this up. First one I wanna talk about, omega-3 fatty acids. A 2016 study in the Springer Science Journal found that omega-3 fatty acids help to reduce triglyceride levels, improve cardiovascular health, contributing to greater heart coherence. Omega-3 fatty acids are great for your heart and your brain. They’ve also been correlated with reducing depression. There’s so much research out there.

It’s really an essential food. And as I mentioned, I do take a supplement every day. There is also chlorella and spirulina, which are in our glowing greens powder, which I also consume every single day, has omega-3 fats. So these are wonderful things to do so that you’re getting supplementation and you’re also getting food sources. Walnuts, flax seeds, chia seeds.

Hemp seeds are also really wonderful. Chia seeds are probably the most prevalent seed I consume because I have them very regularly in my power protein smoothie. Now that we’re coming into winter, walnuts are incredible. They’re great for your skin. They were one of the foods I wrote about in the Beauty Detox Foods 10 years ago. They’re hydrating, they’re full of healthy oils. They’re a fertility food. They’re considered fertility food in traditional Chinese medicine. Also edamame, kidney beans.

These are all really wonderful foods that I highly recommend to include and to keep around in your cabinets and in your home. So another nutrient is magnesium. Now magnesium is a component in our detoxie, which is an incredible way to release toxins from your system in a non-habit forming way, although detoxie is not a magnesium supplement.

There’s a lot of research out there to show how many people are really deficient in magnesium, which is unfortunate because a 2016 study in the National Library of Medicine found that magnesium literally enhances heart coherence through your HRV patterns, reflecting better autonomic regulation of the heart and potential cardioprotective effects.

Kimberly Snyder (09:24.388)
We won’t get into heart coherence now, but it really is such a powerful thing that we can improve through lifestyle, through sleep, through these nutrients, through the heart-align meditation, which is found to increase heart coherence 29 % on average in four weeks. So how do we get magnesium? Well, number one, leafy greens. If you’re a glowing green smoothie drinker, you’re definitely getting a lot of magnesium, which is incredible. Remember to rotate your greens, spinach, kale, chard, celery.

parsley, cilantro, if you like the taste as I do. Add your glowing green powder into your GGS for that extra boost. Also nuts and seeds, whole grains and legumes. Ask our friend Dan Buettner what he thinks about grains because I know sometimes I read these books, I hear these things about people being so grain-phobic. And grains are actually incredible. And depending on your body type, depending on the certain types of grains, I prefer gluten-free ones.

Typically in our house, my kids do really well with sourdough bread though. It’s a staple in their lunches and the sandwiches I make and toast that we make, so on and so forth. But see what works with your body, but know that you can get magnesium from all of these incredible foods. Okay, so a really important one is called coenzyme Q10 or CoQ10. And this is one that you can popularly see as a supplement.

You may choose to ingest it as a supplement or you can get it in certain foods. A 2014 study in the Journal of Syndromeology, I like that word, found that CoQ10 significantly improved HRV, indicating enhanced autonomic control and potential benefits for cardiovascular health. So here’s the thing, right? Our show titles about vitality. I truly believe one of the key ways

that we support our vitality is through supporting our three brains. What are the three brains? The gut, the heart, and the brain in your head, right? Gut, heart, brain. When these three are in an excellent condition, right? For instance, our gut health is on point. We have a healthy microbiome. Vagus nerve is, you know, functioning really well. The heart coherence.

Kimberly Snyder (11:45.452)
The heart-brain is turned on so there’s more harmony inside, there’s less stress, you become far more energy efficient, your organs all function better, a lot of this research is in the new book, it empowered the five hearts, and then the brain, which of course there’s so many neurodegenerative diseases and conditions right now. So when everything is synced up, and specifically with heart coherence, it’s heart-brain nervous system, so we’re not in that grinding…

no fight or flight, even small levels all the time, but we’re in this in sync state. This is really vitality. This is aliveness. This is energy. This is Shakti, as it’s known in yoga, creative power, right? Just flowing through. You wake up, you’re focused, you get ideas, you’re not cloudy, you’re able to go for your goals and your dreams, you’re able to express love.

You can stay more kind when you mess up. You say, you know what? I’m sorry. I’m on the journey. You’re not living in fear, right? So this is what we need to support from a physical standpoint. So, Q10, back to this. Incredible. It’s in nuts and seeds. It’s in soybeans. And of course it’s in supplementation. It’s also in back to whole grains, legumes, avocado, broccoli, and parsley. Now I want to say,

Sometimes people ask me, what has changed for you since you wrote the beauty detox solution, which is back in 2011? The biggest thing I would say that’s changed is that I do ingest organic, non-GMO, tempeh, tofu, and soy products, including some soy milk. I realize now that a lot of the research implicating soy, of course there’s soy allergies, right? If you have a soy allergy, need to avoid soy.

but a lot of it was put out by certain organizations which were tied to animal products, promoting that. You would have to ingest a lot of soy to get some of these estrogenic effects. The man boobs, the myth around that, it’s really more highly correlated with dairy is more estrogenic than soy. Look at the research, the cultural research, right? Because you can kind of construe anything from some of these.

Kimberly Snyder (14:03.586)
research papers, depending on how you interpret them. But I look at the Blue Zones and I look at the Okinawans who traditionally consumed so much tofu, fresh, organic, non-GMO, and the tempeh, which my kids love. And I do make, you know, tempeh, sort of like BLT variations for my kids with mustard and lettuce and tomatoes. And, you know, they thrive. They’re doing amazing. So.

Anyways, if you don’t have a soy allergy, I encourage you to check it out. See how your body does with it. My body does great. you know, be experiential with some of these foods because some may work for you and some may not. And it’s not a one size fits all. Everybody’s body is completely different. We’re all on our own journey. We’re all here to grow. And so we have different lessons. We have different tolerances to different foods. We have different childhoods.

We have different strengths. We have different forms of expression. So many things, right? So let’s talk about vitamin D, which is such an important nutrient for so many reasons. Now, vitamin D helps to support cardiovascular health. It’s really a hormone. It reduces inflammation and improves immunity. A 2012 study in the Journal of Preventative Medicine

found that vitamin D deficiency is linked to increased cardiovascular disease. So I remember reading some papers and some conversation around how, you know, the balance between being in the sun and, you know, being able to protect yourself from skin cancer and at the same time, how important sunlight, which carries vitamin D, is for protecting your heart health. Now, I happen to be a big advocate for sunlight.

I don’t get it on my face, I tend to wear hats. I also am half Filipina, so I have a very darker skin complex. Everybody’s skin is different as well. But I do think that healthy sunlight is incredible, especially on your limbs. Even if it’s just a few moments to get that vitamin D in. I did just get some blood work done and my vitamin D levels were incredible.

Kimberly Snyder (16:24.19)
And I do walk outside, that’s my main form of exercise. So anytime you can get some sunlight on in your skin, especially in the morning, it’s really healthy, it helps with your circadian rhythms so that you actually sleep better at night. I encourage that. There’s also vitamin D in mushrooms. And there’s also, you can take vitamin D as a supplement. Of course, you can also get intramuscular shots.

I have gotten some vitamin D and B12 shots, not super regularly, but, you know, sometimes if I’m in a space around, especially my husband works with some performance doctors and it’s readily available. But for me, it’s really, and of course it’s great to have the mushrooms. It’s great to have some fortified, you know, for instance, organic non-dairy milks.

But I think sunlight is really, you the key for me in getting the vitamin D. Now, speaking of that, let’s talk about the vitamin B complex. So, for some people, you know, B12 is something that could be, they could be low level. It is, you know, for me, something that I find essential to supplement with. All the B’s, you can get a B complex. You can take a multivitamin that includes the B’s.

You can also get intramuscular shots if that calls to you. I remember I was in New York for the Jack Taylor Wellness Showcase a few months ago and they were doing IV bags and doing all this stuff. And the B12, I was talking to the lobotomist, isn’t administered through IV. It has to be done intramuscularly. So there’s all different ways that people are supplementing with these things now. B vitamins are very important.

They’re important for your well-being, your vitality, back to your heart health. It helps with metabolic function. A study, there’s so much research here, I’ll call out a few. The 2016 study published in the Journal of Clinical Psychiatry found that B vitamins helped with cognitive function and mental health, helped to lower depression, anxiety. B12 was associated with a lower risk of cognitive decline.

Kimberly Snyder (18:44.536)
Now on the heart side, a 2021 study in the American Heart Journal found the impact of B vitamins on cardiovascular health and found that B vitamins helped to reduce homocysteine levels and amino acid linked to an increased risk of cardiovascular disease. So where do we get these incredible B vitamins? As I mentioned,

There’s so many different forms of the bees. I do recommend that you’re getting some type of, especially if you’re plant-based as I am, know, supplementation. But B6 is in potatoes, chickpeas, fortified cereals. And of course, there is different seeds and nuts that contain these amazing nutrients. So you want to eat a wide amount.

of all these different veggies every day. And, you know, from time to time, if it calls to you, you could check your blood levels. If you are curious about vitamin D, if you’re curious about your B vitamins, we could give you, which could give you a clue that maybe you do want to consider supplementation. Now, I don’t eat as much of it as I used to, but a great source is nutritional yeast. It does have a lot of B vitamins.

It’s plant-based, it’s very cheesy in taste, it’s of our Dharma’s kale salad. I need to get back into it. To be honest, I literally ran out and I haven’t had a chance to get more, but it is also a really great source. Now, back to our glowing greens powder, which contains really powerful plants, including the spirulina, the chlorella, the ashitaba, which is known as the forever leaf, the moringa. These plants have an incredible source of…

iron and B vitamins. So just by getting that little scoop every day in water or your GGS, you’re really getting a big bang for your buck. There’s no fillers. We designed that formula to be on point, concentrated, powerful, synergistic, right? And the core ingredient is amalaki, which by the way, in Ayurveda, is said to support the three brains, the heart, the brain in your head and your gut.

Kimberly Snyder (21:07.108)
So it is known as the number one rejuvenative anti-aging plant in Ayurveda. One scoop of the GGP powder, you’ll get 1,250 milligrams, which is the equivalent of more than two capsules if you were to supplement it. But of course, we’re having it in a powdered form, easily absorbable by the body. So if you’re interested in the GGP, which I do not skip ever, check it out on our Saluno website as well.

All right, now let’s talk about probiotics. Again, back to the three brains, gut health really helps with heart health. And a 2020 study in the Journal of Nutrients found that probiotics had a positive impact on HRV by modulating gut-brain communication, highlighting the importance of gut health and heart coherence. If you read the new book, you’ll remember, or maybe reflect back this practice of breathing into the heart and gut as one unit.

starting to sync up the heart and gut together, which then starts to regulate and to pull into entrainment the brain up here in your head, right? So everything works together. Just taking some nice, slow breaths. And again, so much of this work is really powerful and really simple, just starting to direct your energy to your heart, and in this case, your heart brain.

starts to sync up your nervous system. It starts to create change. It starts to change the input signal up to your brain. Sometimes we think that everything has to be so complicated, right? It doesn’t have to be so complicated. There’s so much intelligence inside of you that’s latent and waiting to be awakened and tapped into.

And we do it with these practices, we do it with these foods which have these frequencies, these energies known as nutrients inside of them to help it wake up, wake up vitality in your body. So, and of course with the probiotics you know that I am very partial to our SBO probiotic formula which I mentioned earlier which is very powerful and based in nature. It survives the stomach acid. Okay.

Kimberly Snyder (23:23.426)
So let’s talk about antioxidants, particularly vitamin C, vitamin E, and selenium. Now, who doesn’t, you know, who hasn’t heard how much vitamin C is amazing for us? I’m smiling just even thinking about the lemons and the citrus that contain vitamin C make me feel really happy. It reminds me of the sun, the sun aspect of saluna, the soul part. We need to attune to the light to be really healthy.

vitamin C and berries, wound healing, collagen healing, just healing on the inside of your body, your tissues, everything really needs vitamin C and particularly even your heart. A 2015 study in the Journal of Diseases found that antioxidants helped heart rate variability and also suggested a role in promoting heart coherence. Helps your body protect from oxidative damage, reduces inflammation.

Also remember that these incredible nutrients, vitamin C and E, are in vegetables, they’re in nuts, colorful vegetables in particular, like bell peppers, carrots, even in dark chocolate, green tea, which I had a little while ago. I hope I didn’t drink it too late. I had a really bad night of sleep last night. And I had a green tea at three o’clock. Let’s see what happens tonight. Knock on wood. I’m usually pretty sensitive to caffeine.

But if I ever do have caffeine in the afternoon, it’s going to be matcha tea, it’s going to be green tea. I will not drink coffee in the afternoon. That is definitely too much for my body. Not sure about your body, but mine cannot handle it. Okay, let’s talk about selenium. Let me tell you a little story about Brazil nuts, which is an incredible source of selenium. If you want to mix up the nut milks that you consume, check out Brazil nut milk. I worked at this

at this cafe in the East Village when I was learning about nutrition and going back to nutrition school and we only made Brazil nut milk. And the doctor over there just believed, because of the selenium, because of the nutrients, that it was the most powerful nut milk. So I spent so many hours making Brazil nut milk. Not almond milk, not any other type of milk, but only Brazil nut milk. And it’s incredible.

Kimberly Snyder (25:46.276)
So it’s delicious. You can make nut milk fairly easily and store it in your fridge. I admit that I have to get back to it myself. I got a little bit off the bandwagon, but I love it. So Brazil nuts are a great source of selenium as are whole grains. Mushrooms have about 13 micrograms of selenium per half cup serving, as well as our nutritional yeast, garlic, asparagus, and kohlrabi. All right.

Next nutrient, polyphenols. These incredible types of antioxidants have been shown in clinical research and the study that I’ll link to in the show notes from 2008 found that these polyphenol rich foods have been shown to improve HRV, support heart coherence and are an overall cardiovascular health. These include blueberries, dark chocolate, apples, green tea, red wine.

I say that because there’s so much out now about how even a little bit of alcohol, unfortunately, is really bad for your gut’s health. used to have wine more casually, but I pretty much don’t drink at all, to be honest, just because it really interrupts my sleep and the consequences are too steep. But I do respect the fermentation process. think wine is amazing, but…

It can be, you know, it can be a doozy for sleep or gut health, unfortunately. So the other ones, dark chocolate, apples, again, back to blueberries. They are one of the foods that I eat a lot. Year round, I admit it. My kids love frozen blueberries. I put it in their smoothies and I love blueberries. I eat a lot of seasonal food. We grow a lot of seasonal food.

Right now I’ve been eating a lot of the pomegranates that we grow on our land, as well as the oranges which are growing right now, and the green apples. But the blueberries are in rotation as well. I just think they’re incredible foods. So, we talked about so many different… there’s one more I want to mention, one more really important nutrient, and that is potassium. So potassium can help to regulate blood pressure.

Kimberly Snyder (28:10.068)
and balanced sodium levels. It supports overall heart health. This very important electrolyte just helps everything fire and controls fluid levels. We get potassium from bananas, sweet potatoes, avocados, beans, and tomatoes. You may have heard me read some of these element ads. I do have electrolyte packets every day to get that potassium in as well.

If there’s celery that you’re consuming in your glowing green smoothie in our classic recipe, you can also get potassium in a lot of these green vegetables. so many different nutrients we talked about. If you want to review any of these in the show notes, please head over to the show notes at mysaloon.com. But we talked about omega-3 fatty acids, magnesium, CoQ10 or Coenzyme Q10, vitamin D, the vitamin B complex.

probiotics, antioxidants, specifically vitamin C, vitamin E, selenium. We talked about polyphenols and we talked about potassium. So this is not an exhaustive list, but these are some really important nutrients for vitality and for your heart-led living, which again for us really means balancing the three brains, heart, gut,

and brain. Heart-led living means we are leading not with our egos, but with the wholeness inside of us. We’re turning on the power of the heart energetically in the heart-brain. We’re leading with kindness and love and compassion, which includes compassion for ourselves. We are in our creative expression. We’ve transcended comparison and judgment more and more, not perfect, but over time because we realize this uniqueness inside of ourselves.

This is a really powerful place to live. This is a place of laughter and lightness. This is a place where we can just enjoy our lives more and have more peace. As someone who’s been chasing achievements for so many years, it’s like, what are we doing? Is it even worth it if we don’t have the peace and the love inside of us? And I say, no. I say, and, right? We can have incredible careers and be more peaceful and loving. We can.

Kimberly Snyder (30:30.038)
enjoy our relationships. We can be more of the heart. This place that has intersected all spiritual traditions and world religions from the sacred heart of Jesus Christ to the Anahata chakra in yoga and Hinduism, Heart Sutra in Buddhism and the word Kalb in the Koran and the word Lev in the Torah. I mean, there’s this intersection point of the heart. I encourage you besides eating these incredible nutrients,

to, well first of all, please go to our website for so many recipes. Please join our newsletter because we send out new recipes all the time. And there will be recipes for the at-home home retreat. I’m going to guide you through what to eat for two days, and what to do, and how to journal, and how to meditate so that you can be in this really clear space going into the new year.

so you can settle the ego and really listen to what your heart has to say to guide you into the new year. Also, please take advantage of the Heart Aligned Meditation, which is on our website. So I will be back here as always Monday for our next interview show. Till then, take great care of yourself, sending you much love. So much gratitude for being in our community.

and I’ll see you soon. Remember to find me on social at underscore Kimberly Snyder, sending you so much love.