How Your Thoughts and Digestion are Connected

Hello Wellness Walkers,

Health and happiness to you and yours in the new year ahead.

In January we are talking about what your thoughts have to do with your digestion.  How we feel can have tremendous effects on our physical well-being, both in positive and negative ways. Mental and physical health are not separate but deeply intertwined. Probably one of the clearest examples of this connection is the link between our thoughts and the digestive system, known as the gut-brain connection.  

 The digestive system is a powerful but sensitive organ system. From experiencing motion sickness to feeling queasy at the sight of blood, many of us have experienced an upset digestive system triggered by something other than food and drinks. If you’ve ever felt anxious or stressed, you may have experienced an uncomfortable feeling in your belly as a result. That is a perfect example of how our thoughts can impact our digestive system. The connection between our minds and digestion is also evident when we look at the vast number of nerves that we have in the gut. The central nervous system in the brain regulates the many processes of digestion. 

When we feel stressed, our bodies go into fight-or-flight mode. From an evolutionary perspective, this was a critical response that prepared us to either run away or fight when faced with danger. Nowadays, this situation usually isn’t applicable, but the response is still the same. When the fight-or-flight response is activated, the body releases cortisol, which is our stress hormone. When we are chronically stressed (which many of us are), cortisol is continuously released— leading to negative consequences on our health. As you may imagine, a situation where one would either have to run or fight is not the best time to digest food. Thus, in response to stress, the body slows down digestion. Stress can cause irregular bowel movements (such as constipation), inflammation in the digestive tract, nausea, and increased acidity in the stomach, which can cause heartburn and ulcers. Stress can have even more detrimental consequences over time and can worsen symptoms in conditions such as irritable bowel syndrome (IBS).  

 

On a more positive note, reducing stress can do wonders for the digestive system.  Find ways to relax and improve your mood— what do you enjoy doing, what brings you peace? Yoga and meditation are both effective ways to decrease stress and improve your digestive health. I love yoga,  Those stretches and moves have always been a positive thing in my life.  As far as meditation, start for a minute or two each day and see how you feel. With practice, you’ll find it easier to sit for more extended periods at a time. Exercise is also a healthy way to reduce stress, especially if you’re able to go outdoors. Exercise releases endorphins, which are feel-good hormones that decrease stress and elevate our mood. Moving your body also helps to get things moving in your digestive system, which can help with constipation or bloating. Remember to make time for yourself and make your well-being a priority. 

Your life is a reflection of your priorities.

Here's what's coming in 2023 in.   The new year is about Mindset, Movement and Meals.  My kitchen is a plant based nutrition kitchen.   I am bringing back and continuing the Wellness Walks, Plant Based Nutrition Kitchen demos and classes, plus I am kicking off the year with a 30 Day Plant Based Transformation Online Course.  

Join  https://www.luvyourhealthylife.com/ where you will be on the list to hear about all the things happening in 2023.   You'll get information first hand about all courses, especially the 30 Day Plant Based Transformation course.  You don't want to miss this.  Why, because adopting a plant based diet (even for a few weeks) can be a life changing experience, as well as an amazing move for your health.  This is a beta program (first launch) and will be promoted to my Wellness Walk and Talk Group on Facebook at discounted cost.

In the meantime, out with the old, and in with the new.  Hit reply, I would love to hear from you.

Warmest Wishes,

Teri Sewell Huff

Integrative Nutrition Health and 

Plant Based Kitchen coach

I love  food and I love connecting with people.  My goal is to inspire you to create amazing food.  Click below for a free challenge.

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These foods are packed with nutrients

There are so many diets and nutrition plans to choose from that it can be hard to know where to start. If you're looking for the best way to fuel your body and get all the nutrients you need, look no further than these nutrient-dense foods. These foods are packed with vitamins, minerals, and antioxidants to help keep you healthy and feeling great. 

So, pick up some of these nutrient-dense foods next time you're at the grocery store:

Fatty Fish

Fatty fish like wild Atlantic salmon has a rich concentration of omega-3 fatty acids, which help your body function optimally. It also has large amounts of potassium, selenium, B vitamins, and magnesium, making it a great source of nutrition for lunch or dinner.

Garlic

There's good news for garlic lovers who add more than the required amount of garlic cloves to their meals. This pungent spice delivers more vitamin C, B1, and B6, along with minerals like calcium, copper, potassium, and manganese. It also has allicin which may lower blood pressure and bad cholesterol. 

Kale

All leafy greens are good for you though kale leads the pack with a bounty of vitamins, minerals, antioxidants, fiber, and beneficial compounds. Spinach and collard greens are other excellent sources of vitamins A, C, and K, as well as folate and fiber.

Seaweed

Instead of snacking on chips when you want something salty, satisfy the craving with seaweed. It may be more nutritious than any vegetable that grows on land, giving you iron, magnesium, calcium, manganese, carotenoids, and other antioxidants. One of the most remarkable things you'll get from seaweed is iodine which helps your body create thyroid hormones. 

Potatoes

Potatoes have a bad reputation, but they are so high in minerals you need like iron, copper, and potassium, plus vitamin C and B vitamins, that you should add them to your meals. They're filling, too, making it easy to round out a meal with more nutrition while keeping you and your family satisfied. 

Blueberries

Blueberries achieved superfood status years ago when it was found that they contain powerful antioxidants. They also taste great, making them an excellent snack. Plus, they go great in smoothies, topping off yogurt or oatmeal, or even for a healthy dessert. 

Dark Chocolate 

And finally, if you love chocolate, you can proudly eat it for your health. Make sure you stick to dark chocolate with a minimum of 70% cocoa content. The antioxidants you'll get may even beat out blueberries. Paired together, it will be an indulgent-tasting treat that does fantastic things for your overall health. 

Diets and nutrition plans can be overwhelming, but by following these simple tips and incorporating nutrient-dense foods into your diet, you'll be on the right track to a healthy and happy you.

Yours in Health and Wealth,
Teri Sewell Huff
Integrative Nutrition Health Coach

More About Me

I love food and I love connecting with people.  My goal is to inspire you to create amazing food.  Click below for the FREE challenge.

5 Day Eating Well for Less Challenge

Are you following me yet?

Healthy Tips for Traveling / Portugal, Morocco and Spain

Traveling is a part of life, whether traveling for something necessary like a work trip or visiting family or traveling for pleasure on vacation exploring new places. Traveling can take a toll on our bodies when eating out more often, sleeping in a different location, and being off our schedule. With some strategy, it is easier than you think to take care of your physical and mental health while traveling. Here are some tips on how to stay healthy while you are traveling.  

Walk Around  

The best way to explore a new place is to walk around. The next time you're on a trip, ditch the public transportation and taxis and get those steps in instead. Walking is an excellent form of low-intensity cardio, which helps keep your heart healthy. You will be surprised how many amazing sights, delicious restaurants, and fun spots you will discover that you would have never known about otherwise. 

Don't Forget About Fruits and Vegetables 

Traveling is a time to enjoy yourself and eat all the delicious foods that the area you're visiting has to offer. However, try to incorporate some fruits and vegetables into all your meals. Order a salad as a side for lunch and get some fresh fruit for breakfast. If your accommodation has a fridge, go to the local grocery store and buy some fresh produce to have at home. Fruits such as apples and bananas don't require refrigeration and are available everywhere. 

Get Enough Sleep 

Sleep deprivation can weaken your immune system and harm your mood. Nobody wants to be cranky or sick on vacation. If you are battling jetlag, try to schedule a nap during the day. Be realistic with your schedule and prioritize sleep more. Do not try to see or do everything at your body's expense— if you feel tired, rest. 

Carry a Water Bottle with You 

We sometimes forget to stay hydrated with all the exciting adventures and packed schedules travel brings. Even if you remember, drinking water may not be readily available everywhere you go, especially if you are out on hikes or exploring nature. Make sure you bring a big water bottle with you wherever you go and fill it up any chance you get. Hydration is critical for overall health, and it will prevent you from feeling faint or dizzy if you are exercising or walking a lot on your trip.  

Keep Healthy Snacks in Your Bag 

Finding healthy snacks can sometimes be a challenge if you are on the road or outside all day. Instead of grabbing whatever you find at a convenience store, pack a few healthy and filling snacks, such as nuts, apples, or protein bars. Pack snacks that do not need refrigeration and can easily be thrown into your bag. You can even make a sandwich before you leave if you know you will not be able to stop for lunch. 

                MAKE EACH DAY YOUR MASTERPIECE.

What travel plans do you have coming up? 

Hit reply and let me know!  

Also check out the link to my tour I am organizing for Portugal, Morocco and Spain. Click here for more information

Teri Sewell Huff, Holistic Health Coach

6 Ways to Eat More Greens

Dear wellness walkers, let us be the ones writing new templates for what it means to be healthy, wealthy and wise!

From the high fiber content to the long list of micronutrients, leafy greens are staples in a healthy diet. We all know that leafy greens are good for us, but it can be challenging to eat enough of them in a day.   The same old salad can get bland quickly, but there are plenty of other ways to incorporate leafy greens into your diet. Here are some tips and tricks for eating more leafy greens.  I encourage my clients to eat leafy greens every day and at every meal. 

Eat Real, whole Food / The less altered and manipulated the better

Add Greens to Your Smoothies

Start your day on a healthy note by adding some spinach or kale to your morning smoothies. Add a small amount of fruit, such as a banana, and you’ll barely notice a difference in taste. Berries also tend to mask the taste of kale and spinach well. If you’re feeling brave, opt for a completely green smoothie.

Make a Delicious Salad Dressing

While the classic olive oil and lemon juice combination is an easy and healthy salad dressing, eating the same salad every day can get repetitive and boring. Sometimes, it’s nice to try new flavors. For example, try a different salad dressing, using ingredients such as honey, Dijon mustard, or citrus fruits instead of lemon. The dressing can completely change the taste of your salads, and you might enjoy those leafy greens more than you think.

Sneak in Some Greens to Your Cooked Meals

You can incorporate leafy greens into many cooked meals, such as an omelet, curry, or pasta. Blanching or pan-frying leafy greens also gives them a less bitter taste and softens their tough fibers, making it easier to eat more of them. Wash and prepare your leafy greens ahead of time to feel more motivated to include them in your meals. You’d be surprised at how many meals you can sneak some greens into— from soups to pizzas— you really can’t go wrong.

Try Kale Chips

Who doesn’t love a good crunchy snack? Kale chips are an excellent way to add more leafy greens to your diet without feeling like you’re eating greens. Simply toss kale with olive oil and seasoning of choice and bake until crisp. They’re crispy, tasty, and much healthier than potato chips. You can also use an air fryer or dehydrator if you prefer not to use any oil. Season with anything you like— from garlic to chili flakes, the options are endless.

Try Leafy Green Wraps

Wraps are an easy way to incorporate more leafy greens. If you want to try a low-carb alternative, you can use leafy greens as the wrap itself. Use romaine lettuce or Swiss chard leaves as your wrap and stuff it with your favorite ingredients. If you choose to have a regular wrap, include those raw greens inside your wrap. They can make your wrap taste more refreshing while providing those essential nutrients. 

Make a Green Sauce

If you have plenty of leafy greens left over, use them to make a green sauce. You can make homemade pesto or blend up a handful of greens to make pasta sauce. Pesto doesn’t have to be limited to basil— you can add baby spinach, and the flavors will still be rich and delicious. 

To your health

PS.  I have 2 spaces available in my coaching work for women who seek support and guidance in transitioning to a plant-based lifestyle and the art of aging.  Are you one of these women?  Reach out and let’s connect. 

Kick off the Summer - Join me on a Wellness Walk

Want to go for a walk with me, reach out to me on my Facebook, Wellness Walk and Talk Group.

Teri Sewell Huff

Integrative Nutrition Health Coach

and Plant Based Kitchen Coach

terisewell@gmail.com

Tasty Tuesday - Mason Jar Meal Ideas

When it comes to shopping, prep, and having quick meals on hand, everyone loves a good Mason Jar. You know the ones: clear glass, wide mouth, screw-on lid. They're great because they hold up well and can be used over and over again, compared to plastic storage containers. They also take up minimal space, and they're easy to stick in a bag and go.

When most people think of Mason Jars, they assume we're prepping a salad. That's how they got popular as a means for preparing a week's worth of salads. But these days, Mason Jars are being used for so much more. I see breakfast, lunch, dinner, and even snacks filling these containers. If you're wondering how to jump on this bandwagon and enjoy more simplicity for easy food options, follow along. I am going to share some of my go-to Mason Jar ideas.

A healthy lifestyle is the most potent medicine at your disposal!

For breakfast, recipes like chia pudding, overnight oats, yogurt parfaits, granola, easy scrambles, and omelets, and even smoothies. All the items are tossed into the jar and are either eaten immediately from the refrigerator, or they're quickly microwaved. For smoothies, throw everything into the blender and then dump it back into the jar to take on the go.

For lunch, traditional (leafy greens) and nontraditional (pasta, egg, chicken) salads, bone broths and soups, and power bowls. Mason Jars even make it easy to package up leftovers in an air-tight container to take to work with you the next day easily. With so many lunchtime favorites, it's hard to get bored.

For dinner, it's easy to layer in grains or gluten-free pasta with a sauce and protein. This makes it incredibly easy to cater to a variety of tastes. This formula can be customized to create Asian, Mexican, or Italian recipes. For example, hearty meals like chili topped with cornbread are easy to transport in Mason Jars, and you can even create good old comfort food recipes, like a healthy version of Shepherd's Pie.

When it comes to snacks, my pick is a dip in the bottom and the item I'm dipping on top. So I may layer peanut butter, celery, and then a few pretzels on top. Or maybe dill dip, carrot sticks, and a few cubes of cheese. Even hummus, red peppers, and pita. But Mason Jars are also great for carrying other snacks like chips, trail mix, fruit, popcorn, granola, and more.

This meal prep method is amazing because the options truly are endless, so it never gets stale. You get to enjoy delicious meals that are pre-portioned and feel good about them being packaged free of the harmful chemicals that plastic can contain.

Look Good, Feel Great Wellness Consultation

If you're ready to make some changes that stick.  I have something really special for you.  I'm offering an exciting and transformational session to help you map out your goals for health and make them a reality.  This (60-90 minute, whichever you feel is best for your style) Look Good, Feel Great Wellness Session is sure to help you dive deeper and see what needs some refreshing in your life.

I have a few spots available every week, who wants one?  

In Health and Happiness,

Teri Sewell Huff, Integrative Nutrition Health and Plant Based Kitchen Coach

5 Ways to Simplify Your Eating Habits

We have been introduced to more diets and types of eating than we can count on both hands in our lifetime. It seems as if there is a new fad to learn about every few months and explore if it's "the one" for us. The truth is, though, these diets set us up for failure, and that's precisely why they never pan out the way we hope.  

There's a silver lining, though -- it's actually way more simple than we are making it. The results we're looking for come when we simplify our eating habits and focus on fueling our bodies with nutrient-dense foods that make us feel good.  

Here are five tips for simplifying your eating habits: 

Eat more raw, whole foods.

Eating more food in its most natural state is a great way to cut some time and stress from our mealtimes. For example, grab a piece of fruit on the way out the door instead of breakfast from the coffee shop. Add some fresh veggies as a side at lunch instead of packing chips. Toss everything in a bowl to create a big salad for dinner instead of a complicated recipe or take-out.

Look for simple ingredient lists.

There's a reason the Whole30 diet gained so much popularity, and it's because it really opened our eyes to how many chemicals, additives, and fillers we eat each day. Put an emphasis on reading labels and choosing foods that only include ingredients we know (and can pronounce). This is a simple way to make better choices at the grocery store. 

Figure out your staples.

Everyone has staple foods and favorite meals. By identifying what we love to eat, it's easier to keep those healthy items in the rotation, either as snacks, pantry items, or meals that we plan each week.

Reevaluate how you're supplementing.

You may have a protein shake every day, without fail. But do you really enjoy it? It probably has just become a habit. That protein powder likely has many ingredients that can be good, but equally as many that aren't so great. Perhaps you'd actually rather eat your protein each day because a well-rounded dinner is way more fulfilling than a shake on the go. Check in with your habits and decide what works best for your life.

It's not what we do once - it's what we do once a day - day in and day out - every day that brings lasting change into our lives.

Declare an end to the day.

By choosing a specific time each day when we know dinner is over, we allow our body time to digest everything that we have enjoyed before heading to bed. This allows us to sleep better and also keeps us from gaining unnecessary weight. It also limits things like acid reflux flare-ups.

I have found that these habits begin to come naturally after practicing them for a couple of weeks. It may take a few more minutes to prep raw food or check labels while shopping, but once you get into the swing of things, you'll be saving yourself time overall by paring down and simplifying as much as possible.

How to turn your new healthy habits into a lifetime of health and wellness.

A few things you may want to take advantage of is my seasonal signature program, Spring 5 Day Detox for Beginners.  Spring is a good time to lighten up, let go of what feels heavy, and emerge feeling fresh and new.  This detox is now available.  

I have something special for you.  I'm offering an exciting and transformational session to help you map out your wellness goals and make them a reality.  You'll want to take advantage of this.  Feel out the contact form letting me know of your interest and questions.

Share, Share, Share!

In health and happiness, Teri Sewell Huff
Holistic Health Coach and Culinary Nutrition Educator
terisewell@gmail.com
www.luvyourhealthylife.com
IG - @terishealthyways

Adding More Greens

 

When it comes to vitamins, minerals, antioxidants, and fiber, leafy greens are hard to beat.  But if you get stuck on what to buy and always end up grabbing spinach on the way through the produce section, I'm here to share some other favorite green veggies to spark inspiration. 

Broccoli Raab: You can eat the whole plant. Blanche and sauté in olive oil for the most flavor. Top with some freshly squeezed lemon and your favorite herbs.

Kale: You can eat the whole plant, but the stalks can be woody. For the most tender bite, massage the leaves with a drizzle of oil to break them down. Then, add a squeeze of lemon.

Collard Greens: Separate the stalks from leaves, coarsely chop the leaves, and sauté in oil. Then, slightly squeeze moisture from them.

Swiss Chard: Discard the bottom inch of the stem, then chop the rest of the plant. Add the steamed leaves to omelets, quiche, or a frittata.

Other leafy greens worth looking into include dandelion greens, beet greens, mustard greens, and turnip greens.

Aim for one serving a day, and as you get more comfortable incorporating them, you can up the serving size.

Yours in Healthy Nutrition,

Teri