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.

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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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Laughter Is The Best Medicine

The month of November always encourages us to embrace the power of gratitude. 

Gratitude is more than simply saying “thank you.” Gratitude's amazing powers have the ability to shift us from focusing on the negative to appreciating what is positive in our lives.  We are drawn to laughter much in the way that we are drawn to sugar.  It makes us feel good.  Laughter affects stress hormones, the immune system and the disease process.  Laughter has actual therapeutic properties.

I encourage you to make a list of movies, people and situations that make you laugh.  Now, incorporate laughter and fun daily.

FUN

Health Benefits of Laughter:

• Relaxes the effect on the nervous system, controlling things like heart rhythm, blood pressure, breathing and mental tension.
• Shifts perspective, allowing us to see situations in a less threatening way.
• Relaxes the whole body.
• Rejuvenates the body by lowering cortisol levels, adrenaline and producing natural pain blockers and human growth hormone.
• Helps boost the immune system.
• Dissolves negative emotions.
• Brings people together, and passes the good feelings on.

Joy is a beautiful feeling of goodness that makes life bright.  You can take certain actions that bring you joy.

Here are a few:

1. Play with children
2. Play like a child
3. Spend time in nature.
4. Help someone (this is a magnification of joy).
5. Travel someplace that you've always wanted to experience.
6. Spend time with your loved ones (the ones who bring you joy).
7. Learn - always.
8. Sing and dance wildly.
9. Get some exercise.
10. Be artistic.
11. Visit someone who is lonely.
12. Give something to someone who needs a lift.

Make a list of things you could add that you might enjoy doing/watching.  Make it a goal to try a few of them in the next few weeks.

What fun things are you planning this Holiday? 

Hit reply and let me know! 

Cheering you on always,

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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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

5 Day Eating Well for Less Challenge

Are you following me yet?

Fall Into a Healthier Routine

The leaves are changing color, the air is getting cooler, and it's officially time to start the transition into autumn. This can be a difficult time for many people who are used to enjoying the summer sun and activities, but autumn brings its own unique set of delights. 

One of the best things about autumn is that it's a great time to reset your routine and start fresh. If you feel like you need a change, now is the perfect time to make some adjustments to your wellness routine. Here are a few ideas to get you started:

Get outside

I live in Colorado and Autumn is a wonderful time of year to get outside and enjoy the cooler temperatures and beautiful foliage. The leaves begin to change color, and the air has a crispness that invigorates the senses. It is also a great time to participate in outdoor activities such as hiking, camping, and kayaking. The mild weather makes it ideal for exploring nature, and there are often fewer crowds at popular parks and trails. Take advantage of the cooler temperatures and beautiful scenery by spending time outdoors. Go for a walk, hike, or bike ride and soak up some vitamin D.

Eat seasonal produce

Autumn is the perfect time to enjoy all of the delicious seasonal fruits and vegetables. From apples and pumpkins to squash and Brussels sprouts, there are many great options to choose from, so you can explore some new, healthy recipes. 

Get organized

The start of a new season is the perfect time to get your life in order. Take some time to declutter your space and set up a system that works for you. This will help reduce stress and make it easier to stick to your wellness routine. No need to wait for spring -- a good autumn purge works just as well.

Make time for self-care

It's important to make time for yourself, especially when the weather changes. Take a relaxing bath, read your favorite book, or take a new yoga class. Whatever makes you feel good, make sure to schedule it into your routine.

Prioritize good sleep

If your sleep patterns have been less than stellar, now is the perfect time to readjust your sleep habits. To get the most out of your slumber, establish a regular sleep schedule, create a relaxing bedtime routine, and limit screen time before bed. Making sleep a priority can improve your health, mood, and overall quality of life.

Shed any extra

In line with the nature of autumn, it's a great time to release anything that isn't working. In the same way the trees release their leaves, spend some time considering what can be cut from your life that isn't serving you well. This will leave room for new habits that help you reach your goals for yourself in a much more realistic way. 

Now that we've looked at some wellness routines to help you stay healthy this autumn, it's time to get started on your own personalized plan. Whether you focus on diet, exercise, or self-care, make sure to take the time to enjoy the fall season and all of its bounty. What are you most looking forward to this autumn? How will you be incorporating wellness into your life? Hit reply and let me know what you have in mind, I'd love to hear. 

To celebrate the end of summer you are invited to a Sunday Morning Walk to the Farmer's Market on September 4, 2022.  We meet at the South High parking lot across from the 

Let's get this Fall started.  

Teri Sewell, Integrative Nutrition Health Coach

IG - @terishealthyways

www.luvyourhealthylife.com

8 Herbs That Help Inflammation

While there are many potential causes of inflammation, diet is thought to be one of the most important factors. 

Unfortunately, the Standard American Diet is notoriously high in pro-inflammatory foods, such as sugar, refined grains, and unhealthy fats. Thankfully, several herbs can help to reduce inflammation. By taking a natural approach to your wellness through plants and herbs, you can promote better health while getting to the underlying cause of your inflammation rather than just covering up those symptoms. 

Here are a few good places to start: 

Turmeric 

Turmeric looks just like ginger root, only with a different hue. Native to India, it contains curcumin, a polyphenol known for its anti-inflammatory powers. Using it in soups, stews, and sauces is a great way to fight inflammation regularly.

Ginger 

Sharp and pungent ginger is an herb commonly used in Asian cuisine and has been used as an anti-inflammatory remedy. It works by inhibiting the production of inflammatory chemicals called cytokines, helps to improve blood circulation, and reduces inflammation throughout the body.

Bromelain

This enzyme is found in pineapples. It helps reduce inflammation and the swelling, soreness, and pains that tend to come with it. 

Cinnamon 

Your sweet spice pantry staple is also ideal for blocking the release of fatty acids that cause inflammation. It can also help stop the formation of other inflammatory compounds, making it an ideal addition to sprinkle on your favorite foods.

Black Pepper 

Something even more common in your kitchen, black pepper, features piperine. This natural anti-inflammatory may be the key to reducing inflammation tied to many chronic discomforts. 

Cayenne Pepper 

You can add a little more heat to your foods while fighting inflammation by adding cayenne pepper. It has capsaicin, which inhibits the neuropeptide responsible for producing pain from inflammation. 

Devil’s Claw 

While it is more of a fruit and a little more obscure, devil’s claw comes from South Africa, where it is revered as a natural way to beat inflammation. 

White Willow Bark 

Salicin is the compound in white willow bark that will help you with inflammation. In fact, it provides the same effect on the body as aspirin does, without any of those common side effects for your gastrointestinal system. 

While these are just a few herbs that can help reduce inflammation, they provide a good starting point for anyone looking to take a natural approach to their wellness. If you’re looking for an easy way to start incorporating herbs into your life, try adding them to your food or drinks. Many delicious recipes include herbs, so you can find one that fits your taste preference.  

It’s Never too Late to Live a Healthier Life!

Free Health Strategy Session

You can contact me via social media @ IG – terishealthyways to contact me for a free Health Strategy Session.    This is for you if you know you need to make a change but aren’t quite sure where to start.  Not quire ready to jump into a program, but want to have some insight on what’s holding you back?  This will be a fabulous resource for you to gain clarity on what’s next in your life and how to get on your new healthy path.

Together, we will find out the areas that are out of balance in your life and are harming your health.  We will talk about your personal goals for your health and life, and create together a plan of action to help you reach these goals.  This action plan will help balance the that are out of whack and promote health and happiness. 

Also, you can reach out to me on my website www.luvyourhealthylife.com.

Sister-to-Sister Meet and Greet Walk  

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 the Sister-to-Sister Meet and Greet Walk at Washington Park on Sunday, August 7, 2022 @ 2:30. You can reach out to me for more details. Please friend me and message me on Facebook if you are interested in the walk.

 

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