Star Anise Citrus Tea

As Nature continues to transition into Autumn, let’s continue to do the same.

Keep in mind, everything that is happening in the Universe is also happening within you.

You are a miniature universe.

Let’s find ways to keep those respiratory illnesses at bay while attending to our digestive system, the home of our immunity.

My answer is teas, broth, and soups. They are nurturers of our overall health.

Here I share with you a healing tea that is especially helpful at this time.

Star Anise is known as the “flu fighter” with its anti-viral and anti-bacterial properties. Star anise helps to clear mucous from the respiratory tract while soothing the digestive system from bloating, indigestion, and constipation.

Cloves are an anti-inflammatory, whose pungency helps to get everything moving; blood, energy, and emotions. Cloves help in clearing congestion, healing sinus infections along with stimulating gastric secretions for effective digestion.

Cinnamon is an immune boosting, blood sugar regulating, digestive healer. Cinnamon is loaded with healing qualities and great tasting!

Orange Peels are not to be wasted! The peel has its own array of health promoting phytonutrients with qualities that help maintain the health of your cardio-respiratory system, an important objective at this time of year.

Consider adding this tea to your Autumn mornings. Enjoy!


Star Anise Citrus Tea

By Teri Mosey

Yields: 2 cups


4 star anise, broken into pieces

½ teaspoon whole cloves, crushed not ground

1 cinnamon stick

Peel of 1 orange

2 cups filtered water

Splash of coconut milk (optional)

½ teaspoon Manuka honey (optional)

  1. Gently crush the whole cloves with a mortar and pestle. Break the star anise into smaller pieces. Place crushed spices in tea ball infuser.
  2. Bring water in teapot to boil, turn off heat, and steep the crushed spices, cinnamon stick, and orange peel for 20 minutes. Keep top on teapot.
  3. Strain into cup. Taste. Add a splash of coconut milk, honey or squeeze of the orange to your liking.



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De-stressing is a gutsy move!

Stress. We all have it. It comes in different forms, intensities, and lengths of time.

Perhaps you overwork, are butting heads with your partner, are challenged with an illness or find that the concept of time eludes you.

Perhaps there is an underlying anxiety that kicks in on smaller life experiences; from road traffic, clearing your email inbox, preparing meals to deeper struggles of feeling pressured or stuck in a life you would rather not be living.

Stress has its purpose. It’s part of our internal safety mechanisms.stress meter

It’s when that stress seems to linger for long periods of time that trouble arises. We say we can handle it and this state of being becomes our new normal.

The concern is that there is so much happening within us as we keep these stress cycles in the body continuously activated.

Chronic stress keeps us in a state of emergency.

Overtime, it will use up the body’s resources, compromise our immunity and contribute to elevated blood sugar levels, onset of allergies, high cholesterol, weight struggles, heart disease, anxiety and depression, along with diminished cognitive abilities.

Stress interferes with our life force energy, making us restrictive and constrictive in life.

We become less flexible and adaptable.

Life becomes more about surviving than living.

One pathway we can take, to begin de-stressing is by nurturing our gut.

Our gut is more than the mechanical digestive machine we studied back in grammar school. Our gut, often referred to as our second brain, is home to the majority of our immune defenses, and loaded with brain cells and hormones!

Did you know that the gut has over 100 million neurons, and produces neurotransmitters, including serotonin, dopamine, and acetylcholine?

95% of our serotonin is in our gut! This is our “feel good” calming hormone.

Our mood is largely determined by our gut health!

So what can we do to begin managing stress?

Begin by nourishing your gut with these 5 EATING STRATEGIES.

  1. Eat FERMENTED foods. Feed your body’s microbiome! Add raw unpasteurized sauerkraut, kimchi, apple cider vinegar and tempeh. Just a little a day. Don’t go overboard!
  2. Go PLANT BASED. Plants are loaded with prebiotics to feed the gut’s friendly bacteria along with health promoting compounds called phytonutrients and blood sugar regulating fiber.
  3. Add the SOUR flavor to your diet. Think lemons, grapefruit, apple cider vinegar, blackberries, and mangos.
  4. Load up on the LEAFY GREENS. Move the spinach to the side and go for the watercress, arugula, dandelion, and mustard greens.
  5. Eat MINDFULLY. How often do you use the chomp-swallow method when eating? Slow down. Don’t get all intellectual and count your chews. Just slow down. Be fully present when you are eating.

Everything about the body’s functioning to addressing our overall well-being is part of a holistic design. A design where EVERYTHING IS CONNECTED.

How amazing that our relationship with food can have such an impact on ALL that we are!




If you are curious as to what the world of holistic nutrition is all about, begin with this FREE VIDEO SERIES.


Here comes Autumn!

Are you feeling Nature’s shift?

The weather is shifting. The days are getting shorter. The nights are cooler.

You may even notice some shifting within.

  • Is your digestion a touch more sensitive?
  • Are your seasonal allergies kicking in?
  • How about those headaches and sinus infections?
  • How is your patience threshold?
  • Are you feeling less grounded and perhaps “off your center”?
  • Do you want to pass on socializing and relax at home?

You are directly impacted by season transitions. This is because everything that is happening in the Universe is also happening within you.

You are a miniature universe.

As Nature prepares for the upcoming season, it’s time for us to do the same.

A great way to align with Nature during this season transition from summer to autumn is through our food choices.


Here are FIVE TIPS that you can incorporate into your eating to help keep you aligned with Nature.

  1. Eat all your meals COOKED. Skip the raw salads and smoothies at this time. Best food for season changes is soup. Yes soup. Eat soups daily. This is all about keeping your immunity strong.
  2. Feed your friendly BACTERIA. Think raw, unpasteurized, unheated sauerkraut. Two to four hearty forkfuls daily. A tablespoon of organic apple cider vinegar. Some kimchi. Fermented beets or carrots. Your digestive health is super sensitive in times of change and is the home to the majority of your immunity as well as your state of mind.
  3. Add a touch of PUNGENT into your meals. We want to keep our energy, blood, and emotions moving as the seasons change. Add some garlic, scallions, ginger, horseradish, basil,and rosemary to your dishes.
  4. Eat BITTER greens! Think arugula, watercress, collards, mustard greens, dandelion, and lacinato kale. Keep them cooked. A quick sauté will do!
  5. Add SPICES to support digestion. Add fennel, cumin, and ginger to your cooking or make a warm tea.

Keep these eating tips at the forefront during the upcoming weeks. They will help you align with the new energies of Autumn while keeping your immunity strong.



Some quick notifications:

If you wish to learn more about how we are intricately connected to the Universe, experience the Hidden Messages in Food online course, click this link for more information.

If you are not already on my email list, and wish to receive an exclusive video series on holistic nutrition, click this link to sign up.

Wind down the summer with this opportunity…

The final weeks of summer have arrived.

I hope you have enjoyed the BBQ’s, pool parties, beach volleyball, vacations to however you have chosen to spend these spectacular warm and inviting summer days.


It’s time to re-group; time to put a touch of routine back into our days.

This season transition, into the late summer, is a perfect time to bring the focus back to ourselves.

With that, I offer you an opportunity.

My intention is to take you into a world of food that creates a space to heal and an opportunity to live a lifestyle that promotes health and well being.

This world of holistic nutrition expands way past food. It is actually about embarking on a personal journey.

This world of holistic nutrition is the doorway to living a holistic LIFESTYLE; one that heals, seeks long term change, and ultimately is a journey of personal evolution.

Yes, it is THAT life changing.

At this time, for one week only, as we transition in seasons, I am offering my Hidden Messages in Food online course for 75% off.

It is the full holistic journey through food, bringing ALL of you to the table; body, mind, and soul.

It is the exact journey I took to heal and expand my life; and one that I continue to use to help others.

In addition to the experience being 75% off, I recently updated the content and videos to elevate the experience. So I am excited to share it with you!

This holistic journey is the missing link in how nutrition and food are approached, to how we prevent and heal from chronic illness, to how we live with intention and purpose.

Make the choice to begin today.

Click this link for all the details on what the course is all about and how this journey can truly transform your life.

Again, this offer is for ONE WEEK ONLY.

I look forward to when our paths cross.



Pack your bags

I’m flying home today from Portland feeling an incredible sense of freedom and possibility.

It’s amazing what travel does.

How it changes you.


Traveling allows us to shift those 2000 bits that we continuously bring into our awareness.

(Every second, we are exposed to over 400 billion bits of information. Out of that 400 billion, yes BILLION, only 2000 bits gets into our conscious awareness. We CHOOSE those 2000 bits based on our belief systems. We live our own personal version of reality. Check out my blog what are your 2000 bits? to learn more…)

When we land in a different city, sometimes with an entirely different culture, we are invited to experience new places, activities, people, every day ways of life, and yes, food.

The entire experience supports our personal evolution.

It takes us out of our comfort zones, putting us in places that are completely new. Talk about a boost in confidence as we learn to navigate our way around.

If you fully embrace travel experiences, THEY WILL ALTER YOU.

Travel presents us with new points of view. We see how others live and are reminded that not everyone lives or thinks like we do back home. It challenges belief systems and invites in new ways to see the world. (remember you chose what you see, your own personal reality, which is only truth to you)

It also helps us become more mindful.

When we travel, we are in the present moment, in the NOW. You’re not on autopilot. You’re aware of what is right in front of you.

So when you travel, instead of it being a break or “getaway” from your life, what if you went into the experience as if it was a life changing adventure?

If you do, it changes how you show up to the entire experience. This includes the airport and flight adventure, how friendly you are and who you will meet, and what you are willing to try outside your comfort wheel.

All of it is based on your 2000 bits.

Go ahead and have the local experiences of the city or culture you arrive in.

Learn the history, visit a cultural landmark, explore the city’s parks, book an excursion, go to a local festival, and take public transit. Public transit in a foreign country is an added bonus.

Talk to strangers.

Yes, talk to strangers! Strike up a conversation and learn about their culture, traditions, and way of living. There is value in how everyone lives.

We grow by becoming friends with people who are not our same age, with similar upbringings, social and economic backgrounds, and ultimately, comparable belief systems. Engaging with people who differ from us is how we grow.

Wish to exercise while traveling?

Take a jog in one of the parks or step into a yoga studio for a class. How about a kayak excursion or a city bicycle tour? The treadmills in those closet gyms at the hotel are an absolute last resort.

Use your relationship with food as your travel guide.

Eat where and what the locals do!

Have lunch from a food truck or at a local café. Eat the cuisine of where you are. Try something you’ve never had before and perhaps never even heard of! Please stay out of the chain restaurants or tourist spots that give what you have at home.

This is an opportunity to expand your palate, which is about expanding your perspective.

Let life in!

The opportunities and challenges of travel allow you to learn so much about yourself.

Who are you in unfamiliar places? How resourceful can you be? How “set in your beliefs” are you? Can you be creative and remain open when things don’t go as planned? How far can you stretch outside your comfort wheel? Can you turn strangers into friends?

Can you adapt to the unknown?

Think about all the gifts travel provides.

So go ahead and book that trip now and get ready for your next life changing adventure.




If you are curious as to what the world of holistic nutrition is all about, begin with this free, exclusive video series.

Drink your way to health…

With the summer heat and extra outdoor activities comes sunburns, heat exhaustion, headaches, heart palpitations, and leg cramps.

What can we do?


We take our hydration needs so casually, not necessarily realizing how important water is to our entire well-being.

Water makes up about 65% of our weight. Do the math, that’s a lot of water.

Our blood is 90% water. The brain, heart, lungs, liver, kidneys, and muscles are all over 75% water. The skin is 60% water and even the bones are 30%!

Think about our blood being 90% water.

The blood carries oxygen and nutrients to all of the 50 trillion cells in your body while transporting toxins to be eliminated from the body.

What happens when you are dehydrated?

Your energy levels drop. Thinking lacks focus and clarity. That dull headache surfaces. The heart beats faster without exertion. Your body temperature is not being regulated well. You become dry; which is felt in the joints, skin, and even the digestive tract.

Let’s not forget those cramps in the calves!

Water plays so many roles within the body.

From being a transport vehicle, to a universal solvent participating in countless chemical reactions, to acting as a cleansing agent while maintaining our internal thermostat, to being a cushion and lubricant to our joints, digestive, and respiratory tracts. The list can go on.

Basically, the body works more efficiently when it is hydrated.

It is a nutritional strategy that we can all pay a little more attention to.

Now it’s about drinking more water; not juices, more water. Not coffee or caffeinated beverages; more water. Not alcoholic beverages; more water.


Consider infusing the water with some fruit and herbs.

How about a cucumber, basil and strawberry infused water?

Or fresh mint with slices of orange?

Or grapefruit with a few sprigs of rosemary?

Be creative.

Most ask, well how much should I drink?

There are many personal variables to that answer; constantly changing variables.

Try not to get so intellectual about it.

Make sure you drink enough water so that you urinate every few hours and the color of the urine is clear to very pale yellow.

That’s it!

Begin paying attention to how you feel when you are dehydrated.

Observe how your body communicates with you. (it’s personal!)

It may show up in your energy levels. Lack of motivation. Headaches. Leg cramps. Constipation. Sinus infections. Heart palpitations. Feeling out of breath. Inability to focus and remember. Impatience. Overeating. Weight struggles.

Figure out how dehydration impacts YOU.

Then begin this strategy to add more water into your daily days.

Observe the difference in how you feel.

Are you more energetic? Motivated to physically move around? Is your mind focused and memory sharp? Does your body feel physically lighter and muscularly strong?

How’s your mood?!

One of the best rewards of being hydrated is that it elevates your energetic vibration; and within your energy is where your health resides.

So drink up!




If you wish to explore food beyond the calorie, to learn more about how your relationship with food can become your pathway to becoming the best version of yourself, watch this video, and consider taking the Hidden Messages in Food Course.

If you are curious as to what the world of holistic nutrition is all about, begin with this free, exclusive video series.

Meditation in Movement

Addressing our relationship with food and coming up with eating strategies that best serve us is the first step; the initiator of the healing process.

In order to sustain a higher level of well-being, which is more that the absence of disease; it requires that we create a supportive lifestyle.

How we eat is not enough.

One aspect is how we exercise the brain which ultimately leads to a healthy mind.

Our mind is at the origin of what creates our life experience.

What type of consistent exercise would be beneficial to add to our supportive lifestyle?

When combining ancient wisdom with current neuroscience findings the result is YOGA.

Yoga means “union”, a balance between mind and body.

Through physical postures, breathing techniques, meditation, and mindful awareness, yoga changes the brain and expands the mind.

This practice asks for your full attention.

It asks for a level of focus so that you can remain fully present.

The physical practice of yoga includes matching your breath to a movement, to the visual and auditory cues from the instructor, to orchestrating the shift from one pose to another, to holding poses that may challenge us physically and mentally.

Yoga is meditation in movement.

Due to science’s advancements in tools of observation and measure, the world of neuroscience is backing up the ancient wisdom of yoga.

Here are some of our most current understandings about how a yoga practice can protect your brain, expand your mind, and ultimately transform your life.


Five Brain Responses to a Yoga Practice

  1. Neurogenesis:   For so long, prior to brain imagery advancements, it was thought that we had a fixed number of brain cells. What we now know is we generate new brain cells throughout our entire life! A yoga practice supports this. One particular area (amongst many) called the hippocampus increases in brain volume from having a yoga practice. The hippocampus plays a role in memories and learning. An extra bonus is the amygdala, the fear center of the brain, shrinks!
  2. Neuroplasticity:  Neuroplasticity is about rewiring the neural pathways so we can learn and retain new information while pruning out old habitual patterns. A yoga practice helps to rewire and strength these synaptic connections. So yes you can literally change your mind, and old dogs can learn new tricks.
  3. Balancing the Autonomic Nervous System:  The practice of yoga creates a balance within; connecting mind and body. This shifts what is called our HPA stress axis. Now the stress response is there for our safety; however when we chronically activate it, it results in inflammatory processes throughout the body. What overworks will eventually under function. A yoga practice alters this process by instead of our “fight or flight” hormones running the show, our relaxation response, the parasympathetic system improves.
  4. Release of Health Supportive Neurotransmitters:  Here come the feel-good happiness molecules! Practicing yoga releases serotonin, dopamine, GABA and acetylcholine which all contribute to improved mood, a sense of motivation, a more relaxed state, and the ability to learn. The release of these neurotransmitters shifts your perception about life circumstances and how you will respond to them.
  5. Increases in Brain Derived Neurotrophic Factor (BDNF):  BDNF is a brain protein that protects the growth and maintenance of our brain cells; particularly those of the hippocampus, the center of memory and learning. Maintaining brain cell health and their connectivity is directly related to Alzheimer’s and Parkinson’s. Research shows an increase in BDNF with a consistent yoga practice.

What does this all mean?

Having a consistent yoga practice leads to…

  1. Alterations in gene expression that lead to biochemical and structural changes in the brain.
  2. Improved cognitive function. You will find an improved ability to focus, be present with what is before you, process information quicker, and bring new knowledge to memory easier.
  3. Deeper restorative sleep which supports the body’s self-healing abilities.
  4. Your perception of stress or what you define as stressful changes. With that is a healthier emotional reaction to unexpected and sometimes unwanted life circumstances.
  5. You will find yourself smiling more; open and playful to life’s possibilities.
  6. There is an overall sense of freedom to live authentically.

This is how you take your yoga off the mat and into your life.

You develop the ability to remain calm during life’s inevitable changes and challenges.

Perceptions about life are altered. (Remember: Our mind is at the origin of what creates our life experience.)

Yoga is a life transforming practice.

Go ahead and sign up for a class! All this science certainly feeds our intellectual needs but until you get on that mat and have the experience yourself, you’ll miss out on all these amazing benefits.

Make sure to practice more than once, twice or even a dozen times. Yoga is a practice; a lifestyle choice.

When done with intention and attention it can protect your brain, expand your mind, and ultimately transform your life.




If you wish to explore food beyond the calorie, to learn more about how your relationship with food can become your pathway to becoming the best version of yourself, watch this video, and consider taking the Hidden Messages in Food Course.

If you are curious as to what the world of holistic nutrition is all about, begin with this free, exclusive video series.