Fabulous at 50 and Beyond

 

Growing Older:  Inevitable.  Feeling Older:  Optional!

I love this time in my life.  When I was in my fifties I belong to a mass movement of people who refused to go quietly into middle age.  I took the yearnings and desires of my heart, along with the dissatisfactions and deep questions, and turned them all into one big call to action!

Men and women age fifty and over can be found reinventing their lives, swapping careers, launching new businesses, bicycling around the world, and completing triathlons.  

Dear Younger Me, You Will Get Much Better with Age

The truth is that getting older comes with challenges.  But it can be an exciting time in life.  I am honored to be among the ranks of  those who are confident enough in their skin to master the art of aging,  which enables me to rediscover my own capacities and to have the courage to make life fabulous at fifty and beyond.

Nine Tips for Being Fabulous Over 50

As you know now, I have spent the last 15 years of my life studying wellness, the art of aging and culinary nutrition as part of my wellness company, "Luv Your Healthy Life, LLC."  

• Drink six to eight glasses of pure water every day.
• Sleep. Develop a regular sleep pattern.  Reduce caffeine intake (especially late in the day), reduce alcohol, and avoid eating large, fatty meals that will keep you up at night.  Try to aim for eight hours of sleep nightly.
• Stretch.  Include stretching each day as a part of your balanced exercise program.  Focus on everyday activities that will increase movement such as taking the stairs instead of the elevator.
• Strength-train.  To improve overall strength and endurance of muscles, be sure to include strength-training in your exercise routine.
• Taste.  enjoy new flavors, cook with new spices, and eat all of the colors in nature!
• Don't go back for "seconds"
• Commit to live the life God intended for you - one of health, happiness, and purpose!
• Commit to continued improvement in all areas of your health and relationships!
• Laugh.  Laughter is truly the best medicine!  Through laughter, blood pressure goes down, muscles relax, and the brain releases endorphins that make you feel great.

These habits won't make you look 30 at 50, but will make you look and feel superb at midlife.

Eat to Live!

Real food heals.  Eat to feel younger and stronger everyday.  My new program that's launching soon is called 'Fabulous at 50 and Beyond' and will talk about nutrition among other relevant topics.  It is based on the Art of Aging.   This program is everything your mother never told you about getting older - beautifully.  It will be six weeks long.  You can do it at your own pace.   

How I try to live my life:  Proper nutrition is an art.  It is an art form.  Every bite is a brush stroke.  Every swallow is a new color.  Each meal is a cloud or a tree or a flower  - a piece of a beautiful painting that you are becoming.  You are becoming an even more attractive work of art each day.  (A quote from Health Guru, David Wolfe).

Dreaming of Better Health!

In the meantime, please visit my website  https://www.luvyourhealthylife.com/ to get on the mailing list.  

In addition, I am available for one-on-one coaching, plant-based kitchen parties, group coaching and wellness walks.

I look forward to hearing from you about your favorite soups and more.

Enjoy your healthy life,

Teri Sewell Huff, Integrative Nutrition Health Coach

More About Me

Luv Your Healthy Life Breakfast Ideas!

Hi There,  

I believe your health and how you feel about yourself and your body has a direct impact on how much you enjoy your life and even how much of yourself you can give to others.  You must have the energy and health to be able to give in the first place.  

Today I have some breakfast ideas to share with you.  I highly recommend juicing in the morning.  These ideas are good if you don't have a juicer yet, or to have after your vegetable or green juice in the morning if you are still hungry.

Breakfast Idea #1 - Fresh Fruit!

Fruits are delicious and I encourage you to eat any of your favorite fruit.  You can whip these up in a smoothie with greens or enjoy a big bowl of your favorite fruits for breakfast.  Yum!

Breakfast Idea #2

This is for those of you who feel good with juices in morning for a lighter morning - a great rest for the digestive system so your body can focus on detoxifying and rejuvenating you rather than digesting.  Make plenty of juice, apple and greens or orange juice and green juice are winning combinations, and then try a carrot-based recipes which are more filling than just greens with lemons.  You can also enjoy herbal teas and hot or cold water with lemon and stevia or raw honey for a delicious lemonade.

Breakfast Idea #3 - Sprouted grain toast with avocado and tomato.  

This is a heavier option that ideally you don’t want to have every day if you’re looking to lose weight.  However, if you are coming from having cereal and toast breakfasts or even heavier foods, then this option is a huge upgrade and so satisfying!  Toast some Ezekiel or your favorite sprouted grain bread and spread some ripe avocado on top with sliced tomato.  Sprinkle a little bit of sea salt and pepper for extra flavor or add some fresh or dried herbs.  I love fresh chopped basil!  

Eating lightly in the morning may feel a bit strange to you, maybe even restrictive.  The truth is, eating fresh fruits, juices, and teas in the morning is the opposite of restriction.  You’re offering your body so much abundance in the form of nutrition, enzymes and hydration that we have been denying ourselves for years eating things like eggs, bacon, oatmeal, and cereal and milk.  It might just take a little bit of adjustment for your body to appreciate your lighter mornings but hang in there because soon you will be experiencing a wonderful charge of natural energy.

I hope this helps you to feel more comfortable about eating lightly in the mornings.  I gave up eating the standard American breakfast many years ago and when I think about how good I feel I don't miss it at all.  

How do you know a whole food plant-based diet is for you?

As you know my kitchen and teachings are around a whole food plant-based diet.   You won't know if a plant-based diet is for you or not unless you try it!  So many people who make the switch report feeling much better, having less fatigue, losing excess pounds, and otherwise enjoying a healthy lifestyle. 

In the meantime, please visit my website  https://www.luvyourhealthylife.com/ to get on the mailing list.  I am steps closer to launching the 30-Day Whole Food Plant Based course where you learn how to become leaner, healthier and happy.

Last but not least, I am available for one-on-one coaching and plant-based kitchen parties.  

I look forward to hearing from you about your favorite soups and more.

Enjoy your healthy life,

Teri Sewell Huff, Integrative Nutrition Health Coach

More About Me

 

An Easy Soup Recipe to try this March

Hello everyone,

March is still winter and winter is a great time to enjoy a good healthy soup.  Soup is good for your health offering so many benefits.    While some cream based soups can devastate a diet, most serve as a vehicle to meet your daily quota of vegetables and whole food plant based ingredients.   If you have produce that's about to pass its prime, tossing them into a soup recipe can give them new life.

Whenever possible, use homemade stock or broth.  Bouillon cubes, canned broth and box broth are often high in sodium and can be problematic.

My favorite soup recipes work for you if you are trying to lose weight or detox.

Recipe

This Hearty Black Bean soup is Vegan and Gluten Free.  This soup makes 4 servings (Serving Size: 2 Cups)

The benefits of black beans will blow you away.  How many of you know that beans are muscle building boys that deliver fiber and folate.  With more than thirty different kinds of antioxidants, this chunky meal is hearty, delicious, and most of all, fulfilling!

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 1 medium red bell pepper, cored, seeded and diced
• 1 cup tomato puree
• 4 cups low-sodium vegetable broth
• 3 cups cooked black beans, no salt added
• 3 cloves garlic, minced 
• 1/4 teaspoon red pepper flakes
• Himalayan or sea salt and fresh

Heat the oil in a large pot over medium heat.  Add the onion and sauté for 3 to 5 minutes.  Stir in the carrots and bell pepper and sauté 2 minutes longer.  Add the tomato puree, broth, and beans and bring to a boil.  Reduce the heat, over, and simmer for 30 minutes.  Turn off the heat, stir in the garlic, red pepper flakes, and salt and pepper to taste; let stand, covered, for 10 minutes, then serve.  

Make a large pot over the weekend, store in airtight containers and freeze.  You can reheat each portion of soup every weeknight or lunch next day and it'll only taste better each time!

As a plant-based Integrative Health Coach Health Coach and a Culinary Nutrition Educator, I offer culinary instruction and find myself suggesting soups often.  They are an easy, nutritious and delicious way to combine the basics of a plant-based diet - greens, vegetables, tubers, grains, and legumes into a hearty, healthy, and filling meal.

In the meantime

I am finishing up my online course, 30-Days of Plant-Based Eating.  You will be able to find this course on my website,  luv your healthy life online,  If you join the website, you will be the first to know when this launches.   I will be giving a big discount. 

Walking is my thing.  As a walking movement leader for GirlTrek since 2015, I am excited to announce that Girttrek is kicking off the walking season on April 1st.  The emphasis this year is getting in the best shape of your life.  You can join the GirlTrek organization by visiting the website, GirlTrek.Org.  Hop over to Girltrek Denver on Facebook for support.  Or reach out to me to talk about this or more.  I will be organizing a walking meet and greet for Sister to Sister again this summer.

Last but not least,  I am available for one-on-one coaching and plant based kitchen parties.  

I look forward to hearing from you about your favorite soups and more.

Enjoy your healthy life,

Teri Sewell Huff, Integrative Nutrition Health Coach

More About Me

I Went Plant Based Over 10 Years Ago

Plant-based eating, which is all about eating more vegetables, fruits, whole grains, and nuts (and few animal products), has become popular these past few years - and for good reason.  

 Why More Plants?

At my best, I was attracted to and fascinated by healthy eating.  I was a vegetarian in my college days drinking smoothies and juicing.  At my worst, you might find me trying an Atkins diet eating more meat like it's no one's business.

As I reached a certain age, my mission was to live a strong, fit, sexy life until I am 80 and beyond.  Although I exercised regularly, my diet had left me feeling sluggish.  I became intrigued by the flexitarian, vegan, plant-based way of eating.  

Studies had shown, that a predominantly plant-based lifestyle can improve your heart health, slow down cognitive decline, lower your risk for diabetes and support optimal gut health.  Some would say it is the best diet for the planet.  These benefits motivated me.

I decided to commit to the lifestyle over 10 years ago because so many things about my health felt off.

Getting Started

I was always googling the health benefits of the food I was eating.  In the beginning it was about adding more servings of vegetables and fruit.  Again, I had been a vegetarian in my younger life.  This time I was determined it would be a life changing commitment. 

First Year - Not Bad

Not looking to be perfect was great for me.  The biggest challenge was the reaction of people around me who did not know what to do with the new choices I was making.  To make the transition to plant-based eating easier, I did not go cold turkey.  And I did not mind parting with meat, but giving up Greek yogurt was a different story. 

I have to admit I did not focus on the grocery bill.  I just purchased what fit in my budget for the week and eliminated the things that were not considered healthy.    

I noticed I spent a lot longer preparing meals than usual. Typically, I’d pop a piece of protein and some vegetables in the oven and have dinner ready in 20 minutes. Now, I spent that much time just chopping vegetables!

Alas, it all proved worthwhile.  I found myself energetic and productive and feeling lighter.  I started to really enjoy the challenge of preparing meals leading me to complete my studies as a Culinary Nutrition Expert. 

Another quick and rewarding change took place in my stomach when I gave up dairy.  I used to feel heavy and slightly uncomfortable after most meals.  As I went vegan and introduced more vegetables , that feeling started to dissipate.

It took some effort, but I managed to continue this whole food plant based journey for years.  I truly enjoy eating out, traveling, socializing with no issues.  I will admit I randomly scarf down an unhealthy food.  We can talk about that another time.

In the end, my eating at least 90 percent plant based most days.  I could not believe how good I feel.  I was not about to give up my great energy, beautiful skin, and bloat free belly. I commited to living a mostly plant based life.  I may have a meat protein a couple time a month.   I will continue to enjoy all the vegan dishes that I discovered.  I am obsessed with Banana Oat Blender Pancake and Delicious Chickpea Scramble.

For more essential health tips and inspiration, visit my website or follow me on social media.  My 30 Day Whole Food Plant Based Transformation is coming soon.  Check the website in a few weeks.  Or sign up to be on the website's email address.  This is a beta launch so the cost will be good.    

Are you interested in being more plant-based, if so, hit reply and let me know!

Teri Sewell Huff
Integrative Nutrition Health Coach

More About Me

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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