5 Healthy Tips for Transitioning into Autumn

Change is on the way! Can you feel it?

There’s crispness in the air, daylight is noticeably shorter, and everything pumpkin has arrived.

Transition times can be experienced in many ways. At this time of year, I feel the energy of new beginnings along with an invitation to begin slowing down. I naturally seek quiet spaces, drink more fluids, and find myself sleeping longer. Perhaps you feel the same. Summer to autumn is a major shift, extending past weather conditions, impacting our biological, emotional, and mental well-being.

Don’t be surprised if during these upcoming weeks you find yourself with persistent sweet cravings, delicate digestion, slight weight gain, dodging big decisions, and distracted with a mind of worry. All these experiences are messages asking us to find our center and anchor down as another major change arrives.


Here are 5 healthy tips to remain centered as we transition into autumn.

  1. Soups, spices, and greens

During transitional times, our digestion needs a little extra nourishment. Digestive health impacts immunity, detoxification processes, hormone function, and state of mind. With the intention of finding our center, feeling anchored and supported, the foods we eat are leading the way. Fill your menus with soups and stews. The warm broth medium of these meals provides the best assimilation and extraction of energy, blood, and nutrients. Cook with healing spices such as turmeric, cardamom, cumin, fennel, ginger, and cinnamon. An added bonus would be to throw some bitter leafy greens in the last minute of cooking your soup/stew. Think arugula, spinach, escarole, and chard.

  1. Mindfully tie your shoelaces

Living in the present moment is a game-changer in how our days unfold. When we’re fully present to what’s right in front of us, we’re not in yesterday’s story or the worry of tomorrow. Since worry is heightened during transitional times, it’s even more important not to fall into habitual and reactionary behaviors. Each brief moment in the present makes a difference. Go ahead and pick an everyday activity and perform it with 100% of your attention. No conversations in your head. No listening to the television. No multitasking. Put your full attention on the action. It can be tying your shoelaces, making the bed, brushing your teeth, to sweeping the kitchen floor. Any everyday activity will do. Observe how it feels to be fully present, centered in that moment.  The more actions we perform this way, the more we’re rewiring our brains, altering our stress responses, and out of tomorrow’s worry.

  1. Get out into nature

When life gets challenging, I naturally want to head to the woods. It’s incredible how something so simple can be so healing. Spending time in nature synchronizes our internal rhythms and helps ground us. Simply being outside is part of our regeneration, restoration, and healing processes. As we go through this transition time, our connection to Mother Earth is its strongest. Why? Well, we need the most nurturing during these times. So go ahead and get outside. Put your bare feet in the grass. Go for a hike. Sit in your backyard and feel the sunshine. If at all possible, head to the beach to watch the sunset.

  1. Practice a metta meditation

Being centered in life brings out our compassion and connection with others. When we’re in a state of compassion, it lessens our worry. When we feel connected to others, we’re more likely to remain open in unpredictable times. Begin practicing a metta (loving-kindness) meditation. Find a quiet space. Close your eyes and turn within. Observe your breath. Once you’re tuned into your breath, it’s time to send out love and peace. First, send this loving-kindness to yourself, and then to those you hold close to your heart—your friends and family. Then send loving-kindness to acquaintances, followed by people who have harmed you, and finally to all beings. Know that sending loving-kindness doesn’t condone behavior. It’s about sharing the energy of peace. Make sure to bring a person into your mind’s eye and feel the energy. Feel the loving-kindness and send it off sincerely.

  1. Keep a daily gratitude list

Any transition time, whether welcomed, expected, or full of unknowns, can challenge how centered we are in life. One way to feel centered and anchored is to place our attention on what we’re grateful for. Go ahead and write down ten things you’re grateful for. Do this every single day. Go deeper than your morning coffee or favorite sneakers. Perhaps it’s your partner’s unconditional support, the sheer playfulness of your nephew, or the freedoms you have in your life. Allow yourself this moment each day to reflect. You’ll find that living in a state of gratitude will bring more things to be grateful for.

I wish you a wonderful transition into autumn.




Want to dive deeper into how we’re impacted by Nature? Begin with The Hidden Messages in Food.

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7 Ways Meditation Heals

Meditation is an incredible healer. Whether it’s high blood pressure, hormone imbalance, digestive dysfunction, or struggles with managing our weight, meditation contributes to the healing process. When I speak of healing, I am speaking of long-lasting change, of sustained health over years to come.

Sustained health asks us to evolve who we are. That’s what healing really is. It’s change. It’s about becoming a better version of ourselves and meditation helps us do just that.


Here are 7 Ways Meditation Heals:

  1. Increases Concentration: The practice of meditation allows us to focus and concentrate on one thing. This improved concentration brings us into the present moment where healing occurs. Think the more present you are, the less you’re swept up in yesterday’s story or the worry of tomorrow. Think the more present you are, the easier it is to take supportive steps toward healing.
  2. Decreases Inflammation: Stress activates the inflammatory pathways in the body. This can be experienced through joint pain, high blood pressure, digestive issues, weight struggles, chronic fatigue, lack of motivation, and depressed states of mind. Having a meditation practice helps regulate the body’s stress response by lessening the secretion of cortisol, adrenaline, and inflammatory substances.
  3. Improves Stress Management Skills: Stress plays havoc on the body and mind. When stressed, our actions are more reactive and impulsive. We may easily lose our patience or struggle when life isn’t going as planned. Having a consistent meditation practice helps to quiet and shrink the amygdala, the fear center in the brain. This releases fear, worry and anger, and helps us cope and adapt to life’s inevitable changes. Without adaptability, healing remains beyond reach.
  4. Helps Cultivate Compassion: Practicing a loving-kindness meditation (where we send the energy of love to ourselves and others) impacts the compassion area of the brain called the anterior insular cortex. This helps us understand how open/closed we are to life, strengthens connections with others, and makes us more likely to engage in altruistic actions. Lending a helping hand is incredibly healing to the giver and receiver!
  5. Creates Uplifting Moods: Meditation, even for a short length of time, will create a relaxed feeling. This is because meditation releases feel-good happiness molecules. You may have heard of serotonin, dopamine, and oxytocin. These molecules contribute to uplifting moods, a sense of motivation, and calming states of mind.
  6. Supports Brain Health: The brain is continuously rewiring with meditation being one of the best ways to give it an upgrade. Meditation supports neuroplasticity—ability to create new synaptic connections and prune out old habitual thought patterns that no longer serve us. Stop saying, “That’s just how I am”. We’re designed to evolve with meditation a key component to the process.
  7. Enhances Creativity: When we’re relaxed, focused, and in the present moment, our creativity soars! The more creative we are, the more we’re open to possibilities. There are many ways to get from point a to point b, as there are many ways to support healing. Meditation connects us to our insight and intuition, broadening our options in life.

Keep in mind, in order to experience meditation’s healing ways, it requires a consistent practice. You can certainly sit in meditation for five minutes and feel a sense of peace when you open your eyes. You may also find yourself ten minutes later overreacting to an event in your life. To shift these healing qualities from transient moments to enduring traits, it takes a consistent practice. That means every single day. Start with a few minutes of a mindful breath meditation and add on a minute each day. Consider an eating, walking, or loving-kindness meditation. There are many mindful and contemplative practices for you to explore. Just commit. Find a quiet space and begin.




Want guidance in creating a meditation practice? Consider the Holistic Living Coaching experience. Through 8 weeks of learning, exploring, and practicing new eating and lifestyle strategies, we will create a personalized holistic lifestyle for you, one that you can continue to use for years to come. Learn more…

Free Online Healthy Living Summit

Come join me for the Plant Fit Summit!

It’s an online summit exploring healthy living—from nutrition, fitness to mindset. It combines science, practical tips, and inspiration…and it’s FREE!  Teri-Mosey Plant Summit 2

I had the pleasure of speaking with hosts Luke and Tobi about taking a holistic approach to life along with practical tips you can begin incorporating into your everyday.

It truly is so much fun having these unscripted conversations and sharing our passion about healthy living.

Go ahead and sign up today to secure your complimentary spot.

It starts Saturday, September 1st.

You’ll be able to listen to my interview Beyond Diet & Exercise – Holistic Health and how to create an environment for the body to heal itself, along with over 20 other contributors passionate about helping others better their lives.

Feel free to share your thoughts on your summit experience!



Gut-Brain Health on Sivana Spirit Podcast

I recently had the pleasure to talk with Brett Larkin on Sivana Spirit’s podcast.

The conversations were unscripted, informative yet playful, and I hope you enjoy listening.

The first episode, “Why Gut Health = Brain Health”, was about the incredible connections between the gut and brain, how gut bacteria plays a role in our well-being, and strategies to heal and strengthen both the gut and mind.

In the second episode, “Holistic Hormone Balancing”, the conversation continued as we spoke of hormones, stress, long-term weight struggles, and actions to take to reestablish balance within.


If you have a topic you would love to see covered, let me know.

If you wish to explore on a more personal level, consider a coaching experience with me.

We’ll work together over the course of 8 weeks to create a personalized holistic lifestyle for you.

Click here for an overview. Or simply reach out and email me at teri@terimosey.com.



10 Eating Strategies for the Summer

Glimpses of summer have arrived. Nature has officially woken. The flowers are in bloom and the birds are chirping away in the early morning hours.

As I stroll the streets and park trails, I can feel the shift in energy. There’s an overall enthusiasm about life and certainly more visible smiles and laughter. You can’t help but feel a little more playful at this time of year.

Every season has an energetic element and personality so to speak. The summer season is a time of transformation. It’s a time to take action.

In the weeks ahead, can you take a moment and ask, “Where am I in regards to the ideas/goals I set for myself at the beginning of the year? Am I on track? Do I need a reset? Or perhaps a change in direction?”

If you truly want to create something new in your life, this is the time to take some action. It can be related to your physical health, shift in your career, healing in a relationship, to a home project or recreational adventure.   Whatever it may be, use the energy of this season to create the inspiration to take action.

Begin with your relationship with food. Everything about this relationship is a great practice ground to expanding all other areas of your life.

farmers market crate

Here I share with you eating strategies for the summer season (Want to learn more about our connection to the seasons? Check out my newly released book, The Hidden Messages in Food).

10 Eating Strategies for the Summer Season:

  1. Emphasize a plant-based dietary pattern. Head to the farmer’s market! It’s not a coincidence that nature provides an abundance of fruits and vegetables at this time of year. A more plant-based regimen offers the exact array of nutrients we need to remain healthy during this time.
  2. Meals are the lightest and brightest of the year. Eat less and move more. Hold off on the rich and heavy meals. They will find their place again as autumn arrives.
  3. Eat a rainbow diet. The more colorful the better! Within the deepest colors are bioactive compounds supporting our health and vitality.
  4. Keep the bitter flavor dominant. The bitter flavor helps to protect the heart, which is most vulnerable at this time of year. Add dandelion greens, endive, arugula, chard, asparagus, and quinoa.
  5. Incorporate foods with a cooling nature. With summer, comes the heat. Choose foods that cool including bok choy, broccoli, zucchini, tomato, cucumber, mango, lemons, and mung beans.
  6. Use faster cooking preparations. Shift from the long simmering stews of the winter to quick techniques such as steam, blanch, stir-fry, grill, and sauté.
  7. Hydrate. The climate is hot. Drink more water and eat high water content fruits such as watermelon or cantaloupe. Drop some fresh fruit in your water to enhance the taste.
  8. Add stone fruits to your diet. Stone fruits are not only full of nutritious qualities, they’re also cooling! Go for the peaches, apricots, nectarines, plums, and cherries.
  9. Eat your largest meal at lunchtime. Our digestive fire is highest at noon. Eat your largest meal at lunch and make the evening a small meal or even snack.
  10. Take your dining experiences outside. Summer is a time to connect with others and nature. Who doesn’t love eating at an outdoor café? Another option is to have a BBQ and enjoy some lawn games with friends and family.

Begin aligning yourself with nature’s energies by taking action with your relationship with food. Then it’s time to act toward your goals. No matter how big or small the steps are, just keep moving forward. Before you know it, you’ll be reaping the rewards of those steps!




Want to dive deeper into this holistic approach and find out what your relationship with food is telling you? Get your copy of The Hidden Messages in Food today!

Healthy Brains Need Fat

It’s amazing how the current approach to food education and marketing has left so many people in fear of fat. The truth is fat doesn’t automatically make us fat. It’s an essential part of our diet, especially when it comes to brain health.

Fat plays many roles in the body. These roles include cell communication, immunity, metabolism, blood pressure, temperature regulation, organ protection, reproductive function, and the transport and absorption of nutrients. Keep in mind that not all fats are created equal. Each type has its own unique physical structure, energetic characteristics, and impact on our health, especially our brain cells.

Excerpt from newly released book The Hidden Messages in Food

The brain is 60 percent fat, making it the fattiest organ in the body, and the types of fats you consume change the shape and function of your brain cells. Fats are molded into the physical structure of the cell membranes and myelin sheath coverings of brain cells, impacting their ability to function. Some fats such as omega-3 fatty acids enhance cognitive function, while others like trans-fatty acids diminish intellect.

It’s not only types of fats that can alter your brain; it’s also the ratio of each kind of fat in your diet. Omega-3 fatty acids (DHA) make up about half the fat in brain cells, making them essential to nourish the brain. Having a high DHA content makes the cell membranes more fluid, adding flexibility and making communication between brain cells more efficient. Cognitive function is not exclusive to the number of brain cells you have; it’s more about their ability to form neural connections with other cells and communicate. When a cell membrane is more fluid, it has a higher amount of responsive insulin receptors, insulin being a hormone essential to feeding the brain. …

Consider adding fish rich in omega-3 fatty acids, such as wild salmon, halibut, yellowfin tuna, sardines, and anchovies to your menu. If you choose not to eat any animal-based foods, the body can convert the fats found in green, leafy vegetables, walnuts, almonds, pumpkin seeds, soybeans, hemp seeds, and seaweed into beneficial omega-3 fatty acids.

The important message here is that it is the ratio of the different types of fats that is a major determining factor in brain function. Excess consumption of saturated fats is going to do the opposite of what polyunsaturated omega-3 fatty acids do, making cell membranes more rigid and less flexible. The more saturated fats you eat, the more tightly packed the membrane’s structure becomes, making it difficult for nutrients to pass through while reducing the receptor’s ability to configure and mold to neurotransmitters that are trying to communicate with the cell.”

Begin by making adjustments to your diet. Incorporate more polyunsaturated omega-3 fats, decrease saturated fat consumption while doing your best to omit hydrogenated and trans fats. This means more fish, nuts, seeds and vegetables, and less land-animal and pre-made or processed foods. shutterstock_380349367.jpg

This is the first step to creating brain cells that are more fluid and flexible. Guess what happens when you do this? Your thinking will become more flexible and pliable. That is exactly how the brain works! It has the potential to remold and rewire. This is how we become open to new ideas, learn new ways of being, and ultimately evolve who we are.

Food is so much more than nutrients on a plate. The foods you choose, to the way you eat, reflect all the way back to how you think and navigate through life. Why not find out what your relationship with food is telling you. Get your copy of The Hidden Messages in Food today!