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.

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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

Foods With Hidden Sugar

Hello ladies, in this month of love, February is an opportunity to break Up With Sugar as an act of Self-Love.

We all have heard repeatedly that too much sugar is bad for you. But as we have learned more about how our bodies work, we know that this is partly due to blood sugar increases. Too much sugar at one time creates a spike, which then throws off the body's other systems. It also leads to tooth decay, weight gain, and chronic health conditions. I like to approach life, including the food I consume, with a balanced approach -- so this isn't a bid for you to never have a drop of sugar again. You can breathe!

It's good to be aware, though, so that you can make more balanced decisions. Most of us are pretty good about reading labels and looking for added sugar, but you may not realize that sugar can come in some other more stealthy forms. So while you may not anticipate seeing added sugar in your breads or sauces, it's likely still there. 

The next time you're browsing items for a recipe and checking the labels for the ingredients, there are a few other things to keep an eye out for. First, in addition to all of the manufactured sugars ending in -ose (like fructose and sucralose), you'll want to watch for natural sugars, as well. These can be things like agave, cane, honey, and monk fruit. It can also be sugar derived from fruits like dates and coconut. There are some occasions where fruit juice is even used as a sweetener. Some of these may seem innocent enough, but they are still processed the same in our bodies.

Some of the top offenders for food with added sugar are dressings and sauces. These can be things like salad dressing, with up to nine grams of sugar per two-tablespoon serving. BBQ sauce can have up to six or seven grams of sugar per one tablespoon. And you wouldn't believe how much can be in pasta sauce -- that marinara you love can have up to twenty-two grams of sugar per serving. 

Other undercover offenders tend to be popular breakfast foods. Even the healthier cereal varieties can have up to eighteen grams of sugar per serving. The same goes for yogurt and oatmeal. Even peanut butter can have up to four grams of added sugar per two-tablespoon serving.

A sure way to avoid added sugar is to buy whole foods, naturally decreasing the amount of pre-packaged or processed foods.

One can easily whip up a more natural salad dressing or pasta sauce with a bit of research. These often not only are much healthier but taste much better. Spending some more time in the kitchen is a great way to combat the amount of excess sugar we tend to consume, sometimes without even knowing.
“Act as if what you do makes a difference. It does.”

A favorite recipe for a yummy salad dressing.

Sweet Ginger Dressing - 3/4 cup 

1/2 cup fresh lemon juice 

3 Tbsp. tamari 

3 Tbsp. flax, hemp or olive oil 

2 Tbsp. maple syrup or honey 

1–2 Tbsp. freshly grated ginger (depending on how spicy you like it) 

Make It Like So 

1.   Place all the ingredients in a mason jar and shake, shake, shake

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In health and happiness, Teri Sewell Huff

Holistic Health Coach and Culinary Nutrition Educator terisewell@gmail.com www.luvyourhealthylife.com IG - @terishealthyways

Healthy Habits to Start the New Year Off Right

5 Ideas for New Year Resolutions

The new year is the perfect time to start building healthy habits. It feels like a fresh start, it’s right after the busy holiday season, and we (hopefully) feel rested and re-energized, ready to get back on track. Whether you want to eat healthier or improve your mental well-being, here are some healthy habits that you can focus on in the new year. 

Limit Screen Time 

If the first and last thing you do every day is browsing your phone and checking work emails, try to make a habit of limiting your screen time. When you wake up in the morning, try not to check your phone or laptop for the first half-hour. Instead, use that time for yourself. Set your goals and intentions for the day, make a healthy breakfast, or do your morning workout routine. Before bed, set your phone aside and take time to unwind and relax. This will increase productivity, decrease stress, help you sleep better, and improve your mood.   

Cook More Meals at Home 

The holidays are full of good company and good food, but the new year is the perfect time to start using your kitchen again. Not only will cooking your meals save you money, but it will also help you get back on track with your regular routine. You can choose your ingredients, understand what you’re eating (and how much), and eat a balanced diet full of all the nutrients you need. If you struggle to cook, start by making one meal or preparing your snacks at home, and stick to easy recipes until you feel more comfortable. 

Move Your Body 

This is one of the most common healthy habits we attempt to start in the new year, but it never gets any less important. Try to incorporate some movement into your day, even if it’s just pacing around the house while talking on the phone. If you have a lunch break, use that time to take a walk or do some stretches. If you can, take your exercise outdoors to get some fresh air and clear your mind.  

Practice Self-Care and Hygiene  

Whether it’s getting a manicure or cooking a healthy, delicious dinner for yourself, try to practice more self-care this year. If you find it difficult to do these acts of self-care, start with building small but important hygiene habits, such as a nightly skin routine. Sometimes, it can be challenging to find the motivation or energy, but these small steps will tremendously help your mental and physical well-being.   

Establish a Sleep Schedule 

Sleep is such an essential part of health and well-being, but many of us tend to ignore our body’s need for rest. Try to stick to a sleep schedule that gives you 7-8 hours of sleep each night. You should be going to sleep and waking up around the same times each day, regardless of if it’s a weekday or weekend. This helps your body establish a natural sleep-wake cycle, so you get good quality sleep. If you have trouble falling asleep, try to cut down on the caffeine and put your screens away at least an hour before bed. 

As always, it is a pleasure to be part of this organization and to watch it grow.  I am happy to help anyone with there health journey.  My mission includes beauty, health and happiness.  

If you're ready for THIS to be the year you finally 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 the year and make them a reality.  This (60-90 minute, whichever you feel is best for your style) Resolution Refresh Session is sure to help you dive deeper and see what needs some refreshing in your life.

I have a few spots available this week, who wants one?  Contact Me

In health and happiness, Teri Sewell Huff

Holistic Health Coach and Culinary Nutrition Educator

terisewell@gmail.com

www.luvingyourhealthylife.com

IG - @terishealthyways

In health and happiness, Teri Sewell Huff

Holistic Health C

Facebook Group Wellness Walk and Talk Group