Healing Broth Bowls

Broth bowls are one of the healthiest foods—especially beneficial as the winter season arrives.

What makes broths so valuable is they add diversity to our diets while improving digestive health, boosting immunity, and supporting the body’s self-renewal processes—which results in sustained health, peaceful states of mind, and better sleep!

The added bonus during the winter season is broth’s warming thermal nature and moistening effects. Let’s stay warm and alleviate the dryness that arrives with this season. As we do this, we’re keeping the lungs clear, arteries open, and flu and arthritic conditions at bay.

Go ahead and consider adding broth bowls to your diet.

The best way to begin is to simply start experimenting!

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Here are some guidelines.

  1. Broth.

Make from scratch (here’s a link to a mushroom scallion broth I created) or you can purchase a low-sodium vegetable stock and enhance it. I like to add garlic, ginger, onion, turmeric, chili powder, cinnamon, star anise, tamari, mirin, and a squeeze of fresh lemon. For a curry broth enhance with coconut milk, garlic, ginger, turmeric, cumin, coriander, red chilies, kaffir lime leaves, and fish sauce. Consider a miso soup which pairs well with garlic, seaweeds and leafy greens. Allow your creativity to flow!

  1. Noodles!

Lots of options. Go traditional ramen noodles (there are low-salt options. Look for the fresh noodles). There are also rice noodles, soba noodles, yam noodles, or perhaps you choose some jasmine or brown rice. Quinoa is even an option.

  1. Vegetables.

A handful of sautéed spinach leaves, roasted sweet potato or squash, blanched broccoli rabe, stir-fried shitake mushrooms, sautéed baby bok choy, and fresh peas. You choose!

  1. Added heartiness.

Lightly pan-fried tofu, baked tempeh, poached egg, or grilled salmon.

  1. A touch of texture.

Add some pickled daikon and carrots, shredded purple cabbage, and top off with scallions. These foods elevate the healing quality and bring a depth to the dish.

Keep in mind, there are no rules.

These are simply guidelines to get you started. I encourage you to add or omit any ingredients and spices to your liking.

Enjoy…and stay warm!

Teri

6 Tips for Healthy Lungs

Breath is life.

Thanks to our lungs, this gift of life is delivered. More than a physical organ, the lungs are connected to our state of being, linked to emotions, and ultimately behind our self-expression to the world. Yes, the lungs are that complex.

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As we travel through the autumn season, lung health takes front stage making these tips I share ones you can begin practicing today.

Each season brings us new beginnings, underlying energies, and challenges. As we travel through the autumn season, just as Nature is letting go of what it no longer needs, we’re being asked to do the same. Our lungs are connected to this experience and the reason why lung difficulties, whether a persistent cough, asthma, or bronchitis surface more frequently at this time of year.

Use these 6 tips to support healthy lungs throughout this season and moving forward.

  1. Choose Moistening Foods:

Foods are more than calories and nutrients. Foods consist of many characteristics including having an internal drying or moistening effect. Moistening foods are expansive and assist in keeping balance in times of excess heat or drying circumstances; two conditions that challenge the lungs. Moistening foods to support healthy lungs, especially during the windy, dry autumn season, include almonds, beets, barley, coconut, honey, millet, mushrooms, pears, and seaweed.

  1. Add Pungent Flavor to Cooking:

Flavors go beyond taste. Flavors have an intrinsic quality that nourishes specific organs. The pungent flavor expansively moves energy and blood flow opening airways, clearing congestion, and stimulating the lungs. Help keep your lungs clear by adding garlic, scallions, ginger, horseradish, basil, fennel, and rosemary to your cooking. I find a scallion tea quite helpful.

  1. Remain Hydrated:

Staying hydrated is essential to respiratory health. Hydration helps maintain the lining of the lungs, improve oxygen exchange, decrease mucous buildup, and ward off inflammation. Choose room temperature to warm water and herbal teas such as star anise/citrus or turmeric/ginger. You can also contribute to your hydration by eating more liquid-medium meals such as soups and stews.

  1. Daily Breathing Exercises:

Practicing diaphragmatic or deep breathing cleanses the lungs, improves oxygen delivery to the body, and elicits a calming effect. Start with a counting breath practice. Close your eyes. Slowly take an inhale through your nose for a count of five. Fill up with as much air as you can breathe in; try one more sip, hold, and then exhale through your nose for the same count of five. When you get to the end of the exhale, see if you can breathe out just a little more, emptying completely, and pause for a few seconds before your next inhale. Do this for ten rounds of breath. See if you can do this daily.

  1. Stay Physically Active:

Regular physical activity helps to strengthen respiratory muscles, increase lung volume, and deliver oxygen more effectively to the body. The results are clear respiratory airways, more energy, decreased inflammation, and restorative sleep. Choose an aerobic activity, using large muscles in a rhythmic fashion. Some options include cycling, swimming, running, and the elliptical at the gym. Use an intensity that challenges you. It’s supposed to feel difficult and outside your comfort zone. That’s how we elevate our physiology!

  1. Laugh Often:

Along with taking deeper breaths is the ability to clear out the residual, stale air stuck in the lungs. A perfect way to do that is by laughing. When we laugh, our exhalation is longer helping to clear out any stale air. We then inhale a deeper breath, bringing more oxygenated air into our lungs. Think of laughing as a lung cleanse! A bonus is as we’re laughing, the body naturally releases endorphins, our feel-good happiness molecules. Go ahead and be playful with a friend. Join a laughter yoga class. Attend a comedy show. Allow yourself time each day to laugh.

The lungs are directly linked to the art of letting go. As you begin practicing these tips, consider reflecting on what in your life (beliefs/emotions/circumstances) is no longer serving you. What have you outgrown? What can you let go of so that you can clear away the old and make room for new?

Namaste,

Teri

If you wish to dive into your connection with Nature, what’s behind each season and how to align, consider The Hidden Messages in Food Online Course. Self-paced, built-in guidance, practical strategies, and lifetime access.

Out of the Kitchen, Into Your Life

This transitional time of year is a favorite of mine. The Pacific NW weather is spectacular. The sun is strong, there’s crispness in the air, and the leaves are beginning to change color.

It’s also my favorite time in the kitchen. We’re beginning the season of warming foods and spices. Here come the cardamom spiced apples, roasted veggie medleys, and hearty squash stews.

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As I was cooking yesterday, I paused and smiled. When I began my own healing journey, food played an integral part. I learned knife skills and stopped using a dinner steak knife to prepare meals. I expanded past the basic boil and steam methods; found sweating vegetables a must when making a stock or soup, along with how a pinch of cayenne, teaspoon of cumin, and a squeeze of fresh lemon can elevate a dish.

Who knew I would fall in love with Ethiopian and Indian cuisines!

My kitchen experiences have become so much more than my original intention—to cook health-supportive meals. Over the past decade, the kitchen has become my training space to practice living more expansively. It’s my sacred space where I continue to work on becoming a better version of me. This part of my journey has been life transforming and a part of what I share with my coaching clients today.

What happens in the kitchen is not just about cooking health-supportive meals.

It changes you.

Here are five ways to take your cooking out of the kitchen and into your life.

  1. Invite New Into Your Life: Use the kitchen as a space to begin inviting new into your life. Without newness, life becomes stagnant, a perfect brewing ground for physical illness, mental anguish, and emotional struggle. Start with some basic knife skills and if possible, invest in a chef’s knife. Expand your cooking techniques to include braising and poaching. Perhaps you begin making your own homemade stock. What about cooking a vegetable you’ve never tried before? There are plenty past the staple broccoli, cauliflower, and carrot waiting to be discovered. Each time you invite a new cooking technique, food, or spice into your meals, you’re doing more than expanding your palate. You’re also expanding your way of being.
  2. Build Self-Confidence: Once you start inviting new into your meals, you’re going to see your confidence grow. That confidence will have you coming back into the kitchen to explore even more. Now you’re wondering how to make your own raviolis from scratch, fermenting vegetables, and growing your own herbs. With time you’re going to find your new found confidence showing up in your life. There’s the saying, ‘Life begins at the end of your comfort zone.” As you keep using the kitchen as a practice ground, you’re going to find stretching your comfort zones in life easier and even fun! Get ready for opportunities you never thought possible to begin arriving in your life.
  3. The Gift of Self-Love: I stopped counting how many times clients say they don’t cook because it’s too much work for just them. The truth is, you’re worth all the time and effort it takes to make a meal, even in those times you’re dining alone. Cooking is a form of self-love. It’s a way to nourish all of you—body, mind, and soul. The more self-love, the more centered and grounded you will feel. The more self-love, the more love you’ll experience in other areas of your life.
  4. Live More Consciously: We tend to spend most of our time on autopilot operating from conditioned beliefs, memorized emotions, and past behaviors. To begin inviting change into our lives requires learning to live in the present. Think the more present you are, the less you’re swept up in yesterday’s story or the worry of tomorrow. A meditation practice teaches us how to do this. Why not use some of your kitchen time as a form of meditation? Be mindful. Consciously focus all your attention on the cooking process. Be attentive to the texture of the ingredients, the change in colors of vegetables as they cook, the sound of the onions sautéing, to the smells and aromas of the spices filling the room. Mindful cooking teaches us to get present, decreases stress, rewires the brain, and creates peaceful states of mind.
  5. Increased Creativity and Playfulness: We take ourselves way too seriously! Life is about exploring and learning, not being perfect. Allow yourself to lighten up about the cooking process. Be playful. Go ahead and crank up your favorite music and sing while you cook. It doesn’t matter if you can hit those notes or are making up your own words. Be playful! As you become playful, your creativity will begin to shine through. For starters, you don’t have to follow recipes. Use them for inspiration and then do your own thing. Use your cooking as a way to begin learning self-expression. When you tap into your creativity with confidence, there’s no stopping what you can accomplish in your life.

Our relationship with food is never just about the food itself. I invite you to begin looking at your time in the kitchen differently. Instead of a chore or survival necessity, what if you went into the kitchen and treated it as a way to get to know yourself better? Shake off the rigidity about counting calories, preoccupation with protein or the shameful guilt associated with carbs. Bring some playfulness into the experience and be willing to color outside the lines. Allow your time in the kitchen to transform you. You won’t be disappointed. The bonus is that as you continue to personally grow, you’re inspiring others to do the same.

Namaste,

Teri

 

Ready for the next chapter in your life to begin? 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…

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.

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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.

Namaste,

Teri

 

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.

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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.

Namaste,

Teri

 

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!

Namaste,

Teri

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.

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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.

Namaste,

Teri