Are You Eating Like This? - The Top Food Tips to Transform Your Health

Let’s Talk, Sis

1. Eat to Energize, Not Just to Fill Up. Say goodbye to that 3 p.m. slump. Real food = real energy. Think greens, grains, and good fats.

2. Add Before You Subtract. Before cutting everything out, add more color—berries, leafy greens, sweet potatoes. The more color, the more power.

3. Hydration is Queen Behavior. Water-rich foods like cucumbers, watermelon, and smoothies will have your skin glowing and joints singing “thank you!”

4. Gut Check, Baby. Your gut is your second brain. Add fermented foods (like kimchi or sauerkraut), plant-based fiber, and maybe a little probiotic love.

5. Read Those Labels Like a Boss  If you can’t pronounce it, your body probably can’t process it. Keep it simple and whole.

Healthy Recipe Drop  Queen’s Glow Bowl: Quinoa, roasted chickpeas, kale, avocado, tahini drizzle. Easy, plant-powered, and oh-so-satisfying.

CTA – Ready to Glow Up From the Inside Out?

Download my free Gut Health Starter Guide and follow me on Instagram at @terishealthyways.  

Girl, food can either drain you or elevate you. If you’ve been tired, bloated, or just not feeling like your best self, it might be time to check that plate. Let’s flip the script and eat like we love ourselves.

Let’s make Summer 2025 loud, proud, and YES.

Join my Wellness Walk & Talk crew and enjoy the good vibes, scheduled and pop-up walking events.

👑 Tap the link. Show up. Move with us.
👉 Wellness Walk and Talk Group

#WellnessWalkAndTalk #GirlTrekDenver #WalkWithTeri #ClubTeriMoves #BlackWomenWalk #WalkWithMe #FullBodyYES

Health Matters.  And health can, and should be fun!

Always, Teri Sewell, Integrative Nutrition Health Coach

www.luvyourhealthylife.com

They Not Like Us - Your Invitation to Rise!

Reclaiming Our Power: Black Women’s Health, Black History, and the Natural Healing Revolution

Hello sisters,  I am excited to be part of your wellness journey and this month as black history month comes to an end, I say Black History Month is not just a time to reflect—it’s a time to reclaim and reimagine. Black women have carried the weight of resilience, but now it’s time to shift from survival to true, holistic thriving. In 2025, natural health immersion is emerging as a powerful pathway to wellness, liberation, and self-reclamation.

The State of Black Women’s Health

Systemic disparities have long impacted Black women’s access to quality healthcare, from higher maternal mortality rates to increased risks of chronic illness. But history shows we are not powerless—healers, innovators, and change-makers.

Reclaiming our health means honoring ancestral wisdom and embracing practices that center our well-being. It means breaking cycles of stress and disease and stepping into nourishment and restoration.

Natural Health Immersion: Returning to Our Roots

Holistic healing is in our DNA. Our ancestors harnessed plant medicine and natural rhythms to maintain vitality. Reclaiming this legacy means embracing:

• Herbal Medicine – Hibiscus for heart health, burdock root for detoxification.

• Mindfulness & Meditation – Breathwork, yoga, and energy healing to release trauma.

• Nutrition for Longevity – Whole, plant-based foods for optimal health.

• Movement as Medicine – Dance, Pilates, and strength training as self-care.

The Reclaimed Woman: Owning Your Power

To be a Reclaimed Woman is to own your health and healing. It’s about unlearning societal conditioning that tells us to overwork and ignore our needs. It’s about saying YES to joy, rest, pleasure, and deep nourishment.

When we prioritize our health, we shift the narrative—not just for ourselves, but for future generations. Every healing practice we embrace rewrites history.

Your Invitation to Rise

This Black History Month, let’s honor our ancestors by choosing wellness and sovereignty. Let’s create a movement where Black women no longer fight for scraps of healthcare but stand in our power, fully embodied in radiant health.

It’s time to reclaim what has always been ours—our health, healing, and future.

Are you ready to step into your power as a Reclaimed Woman? Begin your natural health immersion today.

Follow me on Instagram for more insights and inspiration: @terishealthyways.

Cheering you on,

Teri Sewell Huff

Integrative Nutrition Health Coach

terisewell@gmail.com

Here’s What I’m Leaving in 2024 (and What’s Coming In)

Welcome, Sisters to 2025!

Your health is your superpower; every bite can help you feel your best. As a culinary nutrition coach, I’m here with tips and inspiration just for us, Black women. Let’s nourish our bodies, celebrate our culture, and make wellness fun and easy. ✨

2024 Out, 2025 In: Have You Made Your List Yet?

Let me share mine. Maybe it’ll inspire you to claim your power, your peace, and your purpose in 2025.

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Sister, we made it through another year—stronger, wiser, and ready for even more.

But as we step into 2025, let’s be intentional about what we’re leaving behind and what we’re bringing in.

Here’s my Out List for 2024:
❌ Saying “yes” when I really mean “ugh, no.”
❌ Pretending coffee is a meal (it’s not).
❌ Scrolling my life away on socials.
❌ Jumping on trends that don’t vibe with me.

And here’s what’s In for 2025:
✅ Protecting my “me time” like it’s the last slice of cake.
✅ Hydrating, stretching, and actually resting.
✅ Cheering myself on, even for the small wins.
✅ Finding what works for me and sticking with it—no guilt allowed!

This isn’t just a list; it’s a declaration. My 2025 will be bold, beautiful, and balanced—and so can yours.

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So, I’ll ask you again: Have you done your list yet? If not, start now. Write it, claim it, and step into your new season. Let’s inspire each other.

What’s on your Out/In list? Share it with me!

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Juice of the Month: Glow Green Juice

Start the year strong with this refreshing, nutrient-packed blend!

Ingredients:

• 2 cups spinach
• 1 cup kale
• 1 green apple
• 1 cucumber
• 1 lemon (peeled)
• 1-inch ginger
• 1 cup coconut water (optional)

Juice all ingredients, stir in coconut water if desired, and enjoy! Packed with vitamins and antioxidants, this green juice boosts energy, supports digestion, and sets the tone for a glowing new year. 💚

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✨ Want daily doses of inspiration, wellness tips, and real talk? Follow me on Instagram @terishealthyways and let’s build a powerful 2025 together! ✨

Holidays Are Coming: Stay Healthy, Juice Up, and Kick Off the New Year Strong!

 

Hey Sis,

Can you believe the holidays are right around the corner? It's that time of year when we're surrounded by food, celebrations, and let's be honest—a lot of temptation. But just because the season is festive doesn't mean we can't stay on track and step into the new year as our healthiest selves. This is YOUR time to shine, and here's how you can do it by embracing juicing, a whole food plant-based lifestyle, and prioritizing your wellness.

1. Stay Focused, Not Deprived

We all love a good holiday meal, but let’s flip the script and focus on nourishment. Instead of feeling guilty about that extra slice of pie, think about how you can balance indulgence with healthy habits. It’s not about deprivation, it’s about giving your body what it truly craves: real, whole foods that make you feel vibrant.

2. Juice Up for Energy and Immunity

The holidays can get hectic, and sometimes we need a quick pick-me-up that isn’t loaded with sugar and processed junk. That’s where juicing comes in! Juices packed with greens, fruits, and veggies can give you a nutrient boost that’s easy to digest. Try a juice blend of kale, apple, ginger, and lemon for a burst of energy and immune support. The best part? You’re nourishing your body while keeping your immune system strong, which is crucial during the colder months.

3. Whole Food, Plant-Based for the Win

When it comes to eating, focus on a whole food plant-based lifestyle. Think colorful salads, roasted veggies, hearty grains like quinoa, and delicious soups that warm the soul. These foods are naturally packed with vitamins, minerals, and fiber—keeping you full and energized without the post-meal slump.

Don’t forget about healthy fats like avocado and nuts to keep you satisfied and glowing from the inside out. And if you love sweets, don’t worry—there are plenty of plant-based dessert options that will satisfy your cravings without the processed sugar crash.

4. Prep and Plan Ahead

With a little preparation, you can stay on track even when the holiday madness hits. Meal prepping plant-based meals for the week can help you avoid those last-minute fast food runs. Keep healthy snacks like raw almonds, hummus, and veggie sticks on hand for when you need a quick bite.

Make your favorite juice blends in advance, freeze them, and have them ready when you need a health boost. You can also plan your holiday meals around plant-based dishes that everyone will love, so you’re not the only one eating healthily.

5. Start the New Year with a Wellness Challenge

As we move toward the new year, let’s think about how to keep this healthy momentum going. Challenge yourself (and your sisters!) to a wellness goal. Whether it’s walking more, starting a daily juicing habit, or transitioning to a plant-based diet, the new year is the perfect time to commit to being the healthiest version of yourself.

We can even kick off 2024 with a 30-day plant-based challenge or a daily juice detox to reset after the holidays and start the year strong. You’re not alone on this journey, we’re all together, encouraging each other to live well, feel great, and glow from the inside out.

Ready to Elevate Your Wellness? Join the 10-Day Better Body Challenge!

If you’ve been inspired by the tips we’ve shared today, I’ve got an invitation just for you. 🌟 Our 10-Day Better Body Challenge is designed to help you build those healthier habits step-by-step, from mindful movement to energizing nutrition that feels good from the inside out.  Here is the link.  So check it out:  10 Day Better Body

Final Thoughts

Sis, holidays don’t have to derail your health goals. By prioritizing juicing, whole food, and plant-based eating, you’re setting yourself up for success now and well into the new year. Let’s step into 2024 as our healthiest, happiest selves, full of energy and ready to take on the world.

So, let’s make this holiday season about nourishing our bodies, showing ourselves love, and preparing for all the new year's greatness.

With love and wellness,

Teri Sewell 

Bounce Back Sisters - Why Rebounding is the Move

Rebounding for a Stronger, Healthier You!

Hey sis! Life knocks us down, but we bounce back—literally! Rebounding (aka trampolining) is my go-to for de-stressing, recharging, and staying fit. It’s fun, easy on the joints, and delivers total body results!  I have been rebounding for over 25 years and really miss it.  

Why Rebounding is the Move:

• Low Impact, High Results: Protect your joints while burning calories.
• Boost Metabolism: Keep your metabolism revved, especially after 50!
• Strengthen Your Heart: Improve circulation and support heart health.
• Fun and Freeing: Bounce, dance, and vibe to your favorite music!

Best Therapy at the End of the Day:

After a long day, nothing beats a quick session on the trampoline. It’s the perfect way to release stress, clear your mind, and feel lighter—physically and mentally. A few minutes of bouncing helps me reset, and it’ll do the same for you!

No Gym Needed, Every Movement Counts:

You don’t have to hit the gym to feel the burn—just grab your trampoline and bounce right at home! Whether it’s 5 minutes or 30, every little bit counts. Rebounding fits into your day whenever you need a quick energy boost or workout session.

How to Get Started:

All you need is a mini trampoline. Start slow, find your rhythm, and let the fun begin! Ready to bounce back? Shop my favorite rebounding gear below.

Keep the Vibes Up Always,
Teri

Check Out Affiliate Link Here  - TERI10- 10% off 300 or 500 series, including Limited Edition models 

In the meantime my gut health guide is still available for purchase and comes with a free Gut Health Starter Digital Download!  Check it Out Now!

"One thing ima do.... is bounce"

Nurturing Heart Health on a Plant Based Diet

Dear Sisters,

Did you know that taking care of your heart is an act of self-love and empowerment? 

Keeping your heart healthy can go a long way toward enjoying years of good health. One of the easiest ways to get it on track is by making simple heart-healthy swaps in your meals. Here are some practical tips to help you hack your meals to make the most of your nutrition and put your heart and mind at ease.  💓💛💚

Be an advocate for your own health

Swap refined carbs with whole grains!

Whole grains contain fiber which lowers LDL cholesterol, commonly known as the bad type. Fiber takes longer for the body to digest, so you will feel full longer than you would if you eat refined carbs. Swap out white bread with whole wheat, choose oatmeal instead of corn flakes, and make brown rice your carb for balance in your meals. 

Bake, Broil, or Steam rather than fry!

You can try a simple swap: swap out fried foods for baked or broiled. You'll notice that baked and broiled foods will taste better than fried foods, so this isn't a hard swap to stick to! 

Steaming is a cooking method that involves using steam to cook food. It is considered one of the healthiest cooking techniques because it preserves the nutrients, flavors, and colors of the food while minimizing the use of added fats and oils.

Swap salt with spices!

Too much salt can cause issues. The spices in your spice rack are a far superior way to add flavor and nutrients without adding more salt. Make sure that spice blends do not contain sodium as they can cause blood pressure to rise to unhealthy levels. 

Choose nuts over chips!!

If it's something crunchy you seek for a snack, choose nuts instead of going for chips. Nuts give you more fiber as well as unsaturated fat. Measure out some snack-sized servings of nuts to keep in your pantry for easy access.  Even better, buy your nuts in a shell and eat them the old-fashioned way by cracking the shell first on your own.

Use avocado rather than mayo!

Avocados are a heart-healthy swap you can use on your sandwiches. Instead of mayonnaise, mash up an avocado and smear it onto your whole grain bread or wrap. It will add more flavor and nutrition while keeping your chosen bread from feeling too dry. 

Infuse water instead of drinking soda

Infusing water with lemon, cucumber, or herbs like mint gives it a delicious flavor and more nutrients. Choose to drink this over soda and other sugary drinks to keep your heart in good health. 

Recipe of the month – Steamed Broccoli with Lemon and Garlic

Ingredients:

• 1 head of broccoli, cut into florets
• 2 cloves of garlic, minced
• Zest of 1 lemon
• Juice of 1 lemon
• Salt and pepper to taste
• Optional: Red pepper flakes for a bit of heat

Instructions:

1. Prepare the broccoli by washing and cutting it into bite-sized florets.
2. In a steamer basket or a steaming pot, bring water to a boil.
3. Place the broccoli florets in the steamer basket and cover with a lid. Steam for about 5-7 minutes, or until the broccoli is tender but still crisp.
4. While the broccoli is steaming, heat a small skillet over medium heat. Add a teaspoon of olive oil.
5. Add the minced garlic to the skillet and sauté for about 1-2 minutes, until fragrant. Be careful not to let it brown.
6. Once the broccoli is steamed, transfer it to a serving dish.
7. Drizzle the lemon juice over the steamed broccoli.
8. Pour the sautéed garlic over the broccoli.
9. Sprinkle lemon zest over the top for added flavor.
10. Season with salt, pepper, and red pepper flakes if desired.
11. Gently toss the broccoli to ensure even distribution of the flavors.
12. Serve the steamed broccoli as a healthy side dish or add it to salads, grain bowls, or as a topping for baked potatoes.

Enjoy your delicious and nutritious steamed broccoli with lemon and garlic.

Your wellbeing deserves all the attention it can get

By making these swaps, you'll be taking small steps to achieve big results with the health of your heart. 

Visit www.luvyourhealthylife.com today to unlock resources designed to empower you on your wellness path.  Let's walk this journey together towards a vibrant and more fulfilling life.

See you on the website!

Warmly,

Teri Sewell Huff

Culinary Nutrition Educator and

Founder of www.luvyourhealthylife.com

 

P.S. Spread the wellness love!  Share this invitation with your friends and family who are seeking a healthier and happier lifestyle!

How Your Thoughts & Digestion Are Connected

Hello Sisters,

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

This 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 Luv Your Healthy Life, LLC.   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 and the Sister to Sisters organization 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.

More About Me

5 Day Eating Well for Less Challenge

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Popular Holiday Herbs/Spices & Their Health Benefits

Tis the Season to Become a spice girl.

Hello ladies, I can't believe it is the end of the year. A lot of you are in the kitchen making family holiday dishes or trying something new. Maybe you are exploring more plant based options. Well now is the time to become a Spice Girl. What would the holidays be without warm, spicy aromas coming from the kitchen? The holidays are the best time for cooking, baking, and making warm drinks, and it wouldn’t be the same without some key spices that we all know and love. Here are a few staple holiday spices and herbs and their health benefits— so you can stay healthy and enjoy this festive time.

Cinnamon  - Something about cinnamon just gives a warm, cozy feel. Whether you put a cinnamon stick in your warm drink or add some to your breakfast oats, it instantly feels like the holidays. Cinnamon has potent anti-inflammatory and antioxidant effects and is also antimicrobial. It may also help reduce blood sugar levels, partly because it sweetens foods without adding any sugar. 

Nutmeg - Don’t hold the eggnog this year! Nutmeg is a well-known ingredient in many ancient medicinal practices, such as Ayurveda and Traditional Chinese Medicine. It is loaded with antioxidants and contains anti-inflammatory compounds. Nutmeg may also help you fall asleep, which we all need during these busy times. Eat or drink some nutmeg an hour or two before bed for a restful, uninterrupted sleep. 

Ginger - During the holidays, ginger becomes a familiar spice for baking. Ginger has long been a home remedy for many illnesses, from indigestion and nausea to the common cold. It contains antioxidants and anti-inflammatory properties and is naturally antimicrobial. Next time you have a stomachache or feel nauseous, make some ginger tea. 

Clove - Clove is full of antioxidants that help neutralize and clear out disease-causing free radicals in the body. It is also a powerful antimicrobial and antifungal agent that helps prevent infections. Because it is such a strong antioxidant, it can help keep your immune system robust and working well all season long. Clove may also help lower blood sugar levels. 

Allspice - Allspice tastes like a combination of clove, cinnamon, and nutmeg all in one, but it’s actually just a spice on its own. Despite that, its health benefits are just as powerful as all three spices combined. Allspice can act as a mild pain reliever, making it the perfect treatment for muscle pains after a long day of holiday festivities. This is due to its powerful anti-inflammatory properties that reduce inflammation and, therefore, pain. Allspice is also a wonderful immune-boosting spice, thanks to its antioxidant properties. Studies have shown that allspice may also improve blood circulation and digestion.

Rosemary - Whether you’re stuffing a turkey or baking potatoes, rosemary is a signature holiday herb that’s probably in many of your dishes. Rosemary is full of antioxidants and anti-inflammatory compounds. This herb is also known for its positive effects on mental health— it reduces feelings of stress and improves focus and energy levels. Although the holidays should be fun and relaxing, I think we could all use some stress relief. 

You will love my PURE Whole Food Plant Based Group program starting next year, . You will discover a vibrant and healthy lifestyle based on plants. I like to keep it simple so you will love the recipes and more. Visit my website and leave me your information because I will be offering a 50% discount and will send you the details. You will be glad that you did,

Hit reply and let me know!  In the meantime...

To your Health and to A Healthy Happy Holiday!

Teri Sewell Huff

Integrative Nutrition Health Coach

More About Me - A black woman baby boomer on a mission to redefine what self care looks like and the art of aging, 

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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.

Cheering you on always,

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 and healthy sustainable lifestyle choices so you can live a vibrant and energized life.  Click below for the FREE Eating Well Challenge

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March - Tiny habits that will change your life

 

If you've ever found yourself in the situation of wanting to change elements of your life but not knowing where to start, I want to encourage you to start small. The decision to start will get the ball rolling, and starting small with mini-habits that become part of your routine will bring the lasting change you desire. Much more efficiently than you might expect, even. 

I want to share some of my favorite and quick one to two-minute habits that you can begin to incorporate into your own life. Try to include one new habit each week, and you'll be surprised how quickly they become a regular part of your everyday routine. And even better, these tiny habits yield significant results. 

Make your bed. Starting your day with this simple habit can automatically create a sense of order in your bedroom. You can even crack the windows to let in some fresh air while you do it.

Wash your face. A quick skincare routine not only wakes you up but also safeguards your sensitive skin against the elements. This is a great time to apply your daily sunscreen, as well.

Make breakfast a priority. Your brain and body need nourishment to function well, so if you can't make a hearty breakfast, at least grab something small on the way out of the door.

Take time to move. Being in the zone at work is great until it's not. Don't wait until you're burnt out to come up for air. Allow time for breaks where you can take a quick walk and stretch.

Manage social media well. It's up to us to navigate how the content we consume makes us feel and what we do with that information. If certain people leave you feeling like you need to buy more or do more, it's okay to mute or unfollow.

Don't leave things until the last minute. It can be challenging, but you'll be much less stressed if you stay on top of tasks.

Get your water in. Staying hydrated keeps everything else in check. If you struggle with plain water, add some citrus for a little kick.

Keep a list. If you have a running to-do list, it's easy to check things off and add them so that when you have a free moment, you know exactly what you need to knock out.

Tidy up before bed. Spend a few minutes doing a quick sweep of the house before you head to bed. It's amazing what you can accomplish in a 5-10 minute pick-up spree. Waking up to a tidy house helps start the day off right.

Leave your phone. Charging your phone in a room other than the bedroom allows you to fall asleep easier, have fewer interruptions throughout the night, and wake up without immediately being overwhelmed with messages. It also keeps the scrolling at bay.

There are so many easy habits that you can incorporate into each day. These small things add up to big results when it comes to the way we experience and get to enjoy our lives. You might be surprised how adding a few things can dramatically change the flow of your day.

About Me. I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills. I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We'll work together to create lasting changes to your health, energy, and well-being.  I am available for presentations to your groups, associations and clubs.

Please join me in a series of free Zoom sessions on How To Be Well on the third Thursday of the month for the next six months.  The first one is on Eating, where we start with Composing the Perfect Plate.  

Use this Zoom link on March 17th at 6 pm Mountain Time.  Wellness Talk with Teri  - Meeting ID: 835 9824 9662 and Passcode: 248073

Yours in Healthy Nutrition,

Teri Sewell

Culinary Nutrition Health Coach and Educator