Choose Intention over Resolution

The start of a New Year carries an energy of a fresh start. We get to shake off last year’s happenings and move forward to create new.

hikers on mountain

We think, “This is MY year.”

Perhaps we say, “I’m going to lose the weight once and for all. I’m off to the gym and I will start eating healthier today. I am going to get my health under control.”

Seriously, I am.

Fast forward about five weeks, and well, maybe 2019 will be MY year.

Sound familiar?

We’ve all had those resolutions that fell to the wayside quickly after we began.

They are so hard to stay committed to.

Resolutions seem to come from a place where we see something wrong with ourselves and that we are not good enough, just as we are. It most often comes from a space of negativity and what we don’t like about ourselves.

So we come up with a list of what we are going to do along with what is no longer allowed.  We set up specific rules that we now have to abide by.

If you’ve played in the world of resolutions, you know how unrealistic those rules are!

I will go to the gym every day before work.

I will never eat another piece of bread again.

Unfortunately, the likelihood of success remains largely unattainable.

Did you now that only 8% of those who diet reach their goal?

That 95% of that 8% will gain the weight back in a year.  That’s 95% of that 8%.

The end game releases feelings of failure, deprivation, frustration, sadness, lack of worth, and good old guilt. (side note: it is impossible to lose weight in those emotional states!)

What if you choose differently?

What if you choose an intention over a resolution?

Why not choose an intention that encompasses a bigger picture of what you wish to cultivate in your life. Perhaps you wish to find inner balance, improve your overall health, create abundance, experience more freedom or expand your connections with others.

Choosing an intention encompasses an umbrella of possibilities.

If you don’t make it to the gym every day or a piece of bread passes your lips, you don’t need to feel the emotions of failure and begin to abandon your commitment.

An intention is about evolving.

It’s knowing we are a work in progress. It’s knowing we are willing to show up to our life’s journey. You can’t fail at it.

In yoga it is called a sankalpa, a vow or commitment to our higher truth.

Go ahead and shake off those strict rules!

Become more playful!

Without specifics on how it has to be done you are inviting flexibility into your life.

Do you know what happens when we become more physically, emotionally, and mentally flexible?

Weight loss!

Yes everything about you is that connected.

Instead of jumping on a diet or wacky exercise regimen to kick start this year, I invite you to take a moment to reflect on what is behind that weight loss that you truly wish to manifest.

Weight loss is a reflection of well-being all the way to the depth of your soul.

Think about it.

What is it you wish to manifest?

Perhaps you wish to feel better about yourself.

Perhaps you wish to create a stronger sense of self that oozes confidence and playfulness.

What is behind what you think the weight loss will give you?

Start there.

Demonstrate self-love.

Pick actions that elicit emotions of excitement and passion not feelings of deprivation and punishment.

Again, be playful.

We take ourselves way too seriously!

Is there something you’ve wanted to experience?

How about taking your first spin class? Join a Zumba class or sign up for Pilates. Give yoga a whirl. Take a swim at the local Y. How about joining a meditation circle? How about a city walking tour? Are there any foods you wish to try? How about inviting over a few friends and cooking with them? Explore a new cuisine.

What else may help you begin to feel better about yourself?

How about sleeping, traveling, journaling, dancing, taking up a new hobby, and connecting with others?

Do your best to shake off the diet mentality and go into 2018 inspired to elevate who you are as an overall being.

You do that and the weight will come off.

See this year as a year of creation and evolution. Give up the details to the Universe and strive towards the end goal; your happiness, health, abundance, freedom, and connections.

I wish everyone a stellar 2018.




If you wish to go past the current mainstream trends and explore the messages behind weight on all levels of being; body mind and soul, begin today with the Holistic Approach to Weight Loss online course.

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Braised Red Kuri Squash and Greens

The weather is shifting.

Another season change is ahead.

What does that mean?

It’s squash time! 



Aligned with Nature.

Go ahead, and give this recipe a try!


Braised Red Kuri Squash and Greens

By Teri Mosey

Yield: about 6 cups



1 tablespoon coconut oil

2 ounces shallots, small diced (½ cup)

1 tablespoon garlic, minced (about 3 cloves)

1 tablespoon fresh ginger, grated

1 teaspoon cumin seed, ground

½ teaspoon coriander seed, ground

½ teaspoon black mustard seeds

1 cup vegetable stock

2 pounds squash (red kuri, kabocha, butternut), peeled, cut into ½ inch cubes (about 6 cups)

1 bunch (6 ounces) Rainbow Chard, stems removed and chopped in bite size pieces

1-2 tablespoons lemon juice (to taste)

Sea salt and freshly ground pepper to taste

  1. In large skillet, heat coconut oil over medium heat. Add shallots and sauté for 3 minutes, add garlic and ginger sautéing until fragrant, about one minute. Add cumin, coriander and mustard seeds. Continue to cook until the mustard seeds start to pop. Immediately add stock.
  2. Add squash, stirring to coat with spice mixture, cover and simmer until squash begins to soften, about 6-10 minutes.
  3. Add greens and a pinch of sea salt, cover again, let wilt for 2 to 4 minutes. Stir, taste to check desired texture of greens. You may want to cook a few minutes longer.
  4. Stir in lemon juice. Taste. Season with sea salt and black pepper.



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How will you finish this year?

It’s hard to believe that 2017 is in its final weeks.

It has been a year of upheaval around the globe to within the sphere of our individual lives.

It has been a year where so much has been brought to the surface, a time to shed what no longer serves, and the willingness to go towards the change we seek.

I can personally share it has been a roller coaster of emotions and experiences that will set the stage for what’s to arrive next year. I sit in a space of openness and excitement for what that may be.

The question is; how will you finish this year?

What will it look like for YOU?

I know it’s super easy to jump on the holiday express and with a blink be ringing in the New Year. It’s so easy to put our lives on hold and tell ourselves, “I’ll start in the New Year…” “I’m just too busy right now…”

I’m inviting you to experience these final weeks differently.

Instead of waiting until the New Year to make those resolutions, to say that you’ll commit when things slow down, I invite you to take a leap now.

Don’t wait until everything is perfect.

All your ducks will never be in a row.

Just get them huddled in a group and take that leap.

There will always be another holiday, another event, another job project, another relationship challenge, another reason to put off acting on your dreams.

Life doesn’t go on hold.

For any change to last, it will need to endure obstacles, challenges, and scheduling inconveniences.


So go ahead and pick one thing. One thing you wish to change in your life.

One thing you wish to manifest.

Perhaps it’s getting your health or weight under control. Perhaps you are ready to explore a new place of employment. Perhaps it’s about creating new relationships or nurturing an existing one.

Perhaps it’s time to make you a priority.

Whatever it may be; pick something and BEGIN TODAY.

Take action every day; no matter how big or small.

Make those actions outside your comfort wheel.

Again, no matter how small the action may seem, do it.

Just go in the direction of what you seek.

If you are not sure where to begin, use your relationship with food to guide you.

Begin by getting in the kitchen.

The kitchen can become the place where you begin to demonstrate self-love, find inner peace, and boost your confidence so you can take action in your life.

What can you do?

  • Cook for yourself; an amazing gesture of self-love. Not a quick warm up in the microwave. A spectacular meal. Show yourself you are worth the time and energy.
  • Use the kitchen as your meditation studio. As you make your morning tea or cook that spectacular meal, do so with no distraction. Put away your phone. Shut off the television. Be completely present to what is in front of you. (life is about being present)
  • Explore a new food or recipe. Pick something completely outside your box of food choices. Expand your palate. This small act will shift your self-confidence and openness to new experiences.

Through conscious effort and practice, these actions will ripple into every other aspect of your life.

If you wish for more guidance, consider exploring food as a healer, way of life, and pathway for personal growth.

  • Sign up for an Online Course. Expand your perspective on food by learning what it takes to nourish all of you; body, mind and soul.
  • Schedule a Holistic Nutrition Consultation and we will create a personalized nutrition plan to get you started on the next chapter of your journey.
  • Dive in with a month long Holistic Living Coaching experience that goes beyond food to creating your very own personalized lifestyle practices.

Whatever you do, do not wait.

Take the leap today.

Finish this year going towards what you seek. 

You are worth it.


Tis the season to eat

Whether you are ready for it or not, the holiday season has arrived!

The calendar is starting to fill with family gatherings, work parties, and festivities with friends.

Ultimately, it is a season to eat!

Here come those candied yams with marshmallows. How about that odd green bean casserole that’s been showing up on the table for decades? Or the freshly baked snickerdoodles and the good old butter cookie.

We are eating more than the calories or pound of lard in grandma’s secret butter cookie recipe. We are being transported back to experiences that brought us connection and comfort.

Think about that one dish that makes you smile at your core.

Our relationship with food and the emotion it elicits is a direct reflection of our state of being.

I know a much deeper conversation than the holiday survival list that will be popping through your feed in the upcoming weeks.  “Don’t show up to the party hungry”. “Bring a healthy dish with you”. “Don’t sit next to the chips and dip”. “Allow yourself a little cheat, you deserve it”.

Keep in mind; all of those suggestions have merit!

I’m just inviting you to go a little deeper.

I’m inviting you to show up to this holiday season differently.

As I have shared in past blogs, our beliefs and words are incredibly powerful.  (what are your 2000 bits and what are your thoughts saying)


How you feel about the holidays, whether it is a time of gratitude, playfulness, or grief and guilt will directly impact the entire experience you have; all the way to the digestion and assimilation of your food.

The environment and state of being you eat in is actually more important than the chemical composition of the food.

I’m going to share one suggestion that can change your entire holiday season.

Here goes…

Be fully present where you are.

When you are present, a sense of calm and peace will come over you.

When you are present, you are not forcing anything. You’ll find yourself more adaptable to what’s happening right in front of you.

When you are present, you will eat more mindfully and the desire to eat in excess will dissipate.

When you are present, you can give just that, your presence. Engage with those you are with. Everyone, even the grumpy uncle or the awkward cousin has something to share.

When you are present, you have the opportunity to be playful and you’ll stop taking yourself so seriously!

When you are present, worries melt away and you will have a more flexible nature.

Being mindful, engaged, playful, and flexible are all essential to the nourishment you will receive from your meals.

It’s never just about the food!

Go deeper and use these opportunities to expand who you are.

The first step to doing so is being fully present where you are.

I wish you the most spectacular holiday season.



From nutrition to nourishment

As I keep opening new doors, expanding what holistic truly means, I am continually reminded of one important understanding.

We are doing the best we can with the knowledge that we have at this moment in time.

Everything in life is designed to evolve; including our own personal development, to how we perceive the world, to yes, what we understand about food and nutrition.

With that, it’s time to go past the calorie and nutrient counting.

A food’s estimated caloric or nutrient content is a static laboratory representation of a food. It does not take into account the origin of the food, its preparation, and most importantly, the specific person who is eating.

Did you know that how your body metabolizes nutrients, detoxifies, regulates blood sugar levels, secretes hormones, manages stress, maintains your state of mind along with immune status all impact and influence your ability to digest food?

Our relationship with food surpasses the world of calorie counting, protein content or blaming the carbohydrate for all our health woes.

Food and the art of eating are so much more than that.

We, as the dynamic beings that we are, are so much more than that.

This is what we do know.

  • Food nourishes all of us; body, mind and soul.
  • Food interacts with our DNA expression on the physical level, along with our energetic being and soul through its vibration.
  • No part of us goes untouched by an eating experience.
  • Any form of healing or long term change will require attending to all that we are; body, mind and soul.

So how do we begin to do that?

How do we begin to use our relationship with food to nourish ourselves completely?

Here are four suggestions…

  1. Eat mindfully. It’s time to fully show up to the table. For the best assimilation of nutrients and the nourishment to the soul level, we need to be fully present when we eat. Put down the phone. Close the laptop. Shut off the television. Be completely present to the meal in front of you.
  2. Shift your words about the meal in front of you. Our thoughts and words are powerful. If you say, “this meal is so bad for me; I’m going to gain weight after this”. Guess what? You will!
  3. Choose an eating environment that elevates the absorption of the meal. Whether you eat in a relaxed atmosphere in the company of those you love or a stressful space with someone you are bickering with will alter the assimilation of nutrients and nourishment all the way to the soul level.
  4. Eat in gratitude. What is your state of mind? Where is your energetic vibration? Remember it’s never just about the food itself. It is our interaction with it. Food is assimilated differently from being in a state of gratitude to one of shame or guilt.

How we eat is a personal reflection of who we are and how we are living. Begin to observe how you relate to food and eating. Are you putting your amazing self in a nutrient calculated excel spreadsheet or are you in tune with what it takes to nourish your entire being?

This is an invitation and space to learn more about who you are. Your relationship with food is actually a pathway to becoming the best version of yourself.

This time of year, the autumn season, is where we get to shed all the distractions and go within. Nature does a fabulous job at demonstrating how beautiful this process is.

The question is, are you ready to begin?

Watch this video as I explain what the full holistic journey through food is all about.

I look forward to seeing you on the inside.



Warm pears and honey

Behind every season, there is an energetic essence which we are intricately a part of.

This time of year is about letting go; letting go of what we no longer need. Letting go of what no longer serves us. This act can be felt all the way to our physical body. Yes everything is that connected. During this time, the health of our throat, lungs, and large intestines will take front stage.

Here is a simple recipe that brings warmth, a moistening effect, and an immunity boost; perfect to remain aligned with this season.


Warm Pears and Honey

By Teri Mosey

pears on board

2 Bartlett pears, cut in half, seeds scooped out

1 tablespoon coconut oil

1/4 teaspoon cinnamon

1/8 teaspoon ground cardamom

1/16 teaspoon cayenne (optional)

Drizzle of Manuka honey

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly coat pears with coconut oil.
  3. Mix spices together and lightly sprinkle onto the skinless side of the pears.
  4. Place pears on baking sheet, into oven, baking until soft, not mushy; about 20 minutes.
  5. Remove from oven and drizzle with honey right before serving.



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.

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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.



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.