Healthy Tips For Traveling

 

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 sisters, 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

Your Wellness Non-Negotiables

One way to make sure your goals are realized is to make sure you have a plan -- you must know what your destination is to know what path will get you there.  

Owning our story and loving ourselves through that process is the bravest thing that we'll ever do

I find it helpful to have some non-negotiables built into my wellness goals when mapping out my wellness plans. These non-negotiables are the most important goals to focus on first – I like to think of them as anchors. Other goals spring from these, but these are strong foundations to build upon.   

So, what does a no-fail blueprint for living an active life with better choices look like? Here are some pointers to get you off to a solid start and keep you on track. 

Find a system for prep. 

It does not have to be a full-on weekly meal prep where you spend hours on Sunday afternoon shopping, cooking, and divvying up portions. But knowing what you enjoy eating that hits your food goals while also keeping and traveling well can go a long way in sticking with a healthy eating plan. Focus on getting a wide variety of fresh fruits and vegetables mixed with lean protein, healthy fat, and a few complex carbs. Create a running list of recipes you can rotate to have a good home base of ideas without getting stuck in a recipe rut. 

 
Move every day. 

You would be surprised what thirty minutes of movement can do for physical and mental health. I know that it can be a hard habit to get into (especially during those cold, grey days), but once you do, it is hard to go back. Keeping it fresh by changing things up helps, too -- try a new walking path or route for your run, sign up for a new class at the gym you attend, and stretching or meditating at home on a low-energy day can make a big difference in mood. 

Get in a sleep routine. 

If there is one thing that can throw everything else out of whack, it is a non-existent sleep routine. Sleep is truly the foundation of everything else, so giving proper attention to creating positive habits is necessary. Map out your ideal nighttime routine and begin implementing those things. If this seems too tall an order, start with eight hours of rest. Then slowly work up to adding items like a hot bath, a cup of herbal tea, journaling or reading, etc. 

 
Be careful with too many restrictions. 

Giving ourselves too many restrictions right off the bat can often lead to burnout, leading to an increased chance of quitting those habits that we were beginning to form. Instead, give yourself more grace and acceptance, knowing that the end goal is to do things that support both the body and mind--not one at the cost of the other. This means we do not beat ourselves up to stay on a healthy eating plan. Both are equally important. 

Health is a Relationship between you and your body.

And above all else, remember that life is fluid. Priorities may change, and it is our goal to roll with the punches while still putting our health first. 

You are Invited to this Summer to Walk and Talk

As some of you may know, I am a walking moving leader in Denver. Walking is a form of selfcare. I would like to invite you out for Wellness Walks. Please friend me and message me on Facebook if you are interested in walking. I would like to lead a walk or two specifically for Sister to Sister. Find me on Facebook.

Teri Sewell Huff

Integrative Nutrition Health Coach

and Plant Based Kitchen Coach

terisewell@gmail.com

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

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