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The Health Up Newsletter
Created Weekly by Teri Yunus 
Health Up With Teri Health & Wellness Coaching

November 10, 2022 | issue 114

What's Inside This Week:
  1. 5 Things You Can Do Right Now to Reduce Clutter
  2. Herbs That Heal
  3. 5 Tips to Stretch Your Food Budget
  4. Did You Know?
  5. Recipe of the Week
  6. Book of the Week
  7. Resource Tip of the Week
  8. My Favorite Quotes
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5 Things You Can Do Right Now to Reduce Clutter
  1. Make a plan. Write it down. Having a plan of attack is key to moving forward. Set up a goal for each day or each week. Your goal might look something like this…I will spend 15 minutes each day when I get home from work on decluttering my bedroom closet. You know when you are doing it, for how long you are doing and what it is that you are doing. Clear plan, more likely to actually do it!
  2. Let it GO! If you notice you have duplicates, donate one to a local agency. This could be in the kitchen or in your closet. Do you have old makeup in your bathroom that is almost gone but you stopped using it…let it go. These little things, over time, will add up and clear some space for the things you truly love.
  3. Create a clutter-free zone. This could be your kitchen table, your nightstand, your spice cupboard. Make it a place that you look at frequently. You will get a sense of peace looking at your clutter-free zone and it may inspire you to create another one…
  4. Make a pact! When you purchase a clothing item, you must remove a clothing item. Or if your clothing is out of control, remove 2 or more items for each new one added.
  5. Notice your environment! Becoming aware of areas around you that create an uneasy feeling within us is an excellent way to free up some bandwidth in our minds! Our external world is a reflection of our internal world. Clearing out our external world will create an internal shift that may bring us peace and better health.
Need assistance in creating a clutter-free environment, reach out to me! As your health coach, I can support you, stretch you and guide you to having the life you want! Habit change can be a challenge. Getting the support you need can be the difference between success and, well, not succeeding.  I have the experience and the stamina to stick with you during your habit change. Let’s chat. My strategy session is free. Let go of the excuses and get what you want!
Photo by Sandra Lucio

Herbs That Heal
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Plants are well known for their medicinal properties and herbs can be especially healing. Herbs are associated with improved blood sugar balance, anxiety-reducing effects and more. Here are just a few examples of some of the herbs that can help heal our bodies (and minds). 
Cinnamon - this culinary spice comes from the bark of cinnamon trees and is likely in your pantry right now. It has been used medicinally for thousands of years and may be ones of our healthiest spices. It's bioactive compounds have anti-diabetic and anti-inflammatory effects, as well as, anti-oxidant activity. A pinch in your morning beverage can help reduce your blood sugar throughout the day. The longer you use it, the better it is. 
Lavender - growing evidence supports the therapeutic and curative attributes of lavender. It's effects include sedation, mood stabilization, neuroprotection, and anti-convulsion and anxiety relief. People experience lower heart rate, improved mood, improved sleep quality, breathing regulation, and lowered levels of adrenaline. Studies show that lavender is superior to placebo for those suffering with anxiety. Lavender oil anyone?
Dandeloin - a rich source of micronutrients, minerals, vitamins, dandeloin is often consumed as food. It is also rich in anti-diabetic properties and helps balance blood sugar levels for treatment and prevention of type 2 diabetes. Dandeloin leaves can be added to salads and dandeloins teas can be made at home or purchased commercially.
Ashwagandha - Here is one you may not have heard of. This herb is an adaptogen, which is a plant or mushroom that helps the body respond to stress anxiety, and fatigue, Adaptogens like ashwagandha are added to beverages or tinctures. They help bring the body into steady balance by managing both mental and physical stress. My favorite way to include this and other adaptogens is in one of my favorite tea brand, SAMA teas. Check them out at 
Turmeric - More than 5000 articles have been published in the medical literature about curcumin, the pigment in the Indian spice. This perennial herb has historic use as a pain reliever (anti-inflammatory). More recently it has been associated with it's ability to fight cancer cells. Turmeric also has a role in prevention of lung disease, brain disease and auto-immune conditions. 
Chamomile - helps regulate mood-influencing neurotransmitters like serotonin and dopamine. The flavenoids and other active compounds in chamomile reduce anxiety and promote relaxation. Essential oils are often diffused to reduce stress and chamomle tea is popular as a bedtime beverage to promote better sleep. 
Ginger - is one of the mostly widely consumed spice in the world. Historically, ginger was used as an herbal medicinal remedy for nausea, vertigo and vomiting. It aids in digestion and helps with constipation. It also has anti-cancer, anti-oxidantive and anti-inflammatory actions. A 2015 study showed significant reduction in fasting blood sugar and hemoglobin A1c, as well as other lipid proteins. Worth adding to your recipes! Some people add a ¼ teaspoon of powdered ginger to their morning smoothie or other beverage as Dr. Michael Greger recommends this for the health benefits and the bonus weight loss boost. He has videos on ginger that include at least 8 randomized, double-blind, placebo controlled trials that have been conducted for pain relief…everything from osteoarthritis, to irritable bowel, to painful periods. In those studies, a full teaspoon of ginger provided the best results. That might be a stretch for most of us. But it it helps with chronic pain…sure would be worth a try. 
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5 Tips to Stretch Your Food Budget
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1. Buy Whole Foods. If you have the time and resources, preparing your own food from scratch rather than buying pre-made sauces, starters, and frozen dishes can help to stretch your budget. Think about it: a jar of hummus can cost up to $6, but a can of beans, clove of garlic, dash of cumin, and a lemon costs only about $3 total. That’s a 50% savings! Below is a quick and easy oil-free hummus recipe that will save you money!
2. Waste Less Food. If you’re buying whole foods, that means you’ll have a great deal of peels, scraps, and skins. Don’t let those go to waste! Try these 4 tips and reduce your food waste significantly.
1. Freeze your scraps, bits and peels.
Each time you have leftover onion skins, pepper stems, celery tops, potato peels, and green bean ends put them in a designated baggie in your freezer labeled “veggie broth scraps.” Once the bag is full, use them to make your own veggie broth!
2. Freeze meals and produce before they go bad.
Here are some proper ways to freeze your produce and some tips on freezing leftovers..
3. Use fruit peels.
Leftover fruit peels can add a welcome zip to beverages like tea, mocktails, even just water! We especially like to add apple peels to tea or toss them with a big green salad. Oh, and whenever any recipe calls for lemon know that you can (and should!) use that extra juice and even the rind to give the recipe the extra oomph you deserve. Seriously, if you’re not zesting your lemons, stop reading this and go get a zester ASAP! 
(Pro tip: if you have a cheese grater, that's a zester!)
4. Make smoothies with scraps!
Another great way to use up “scraps” is to toss those babies right in the blender and make yourself a smoothie. Celery leaves, strawberry tops, and kale stems can all be used in recipes that call for part of the aforementioned veggie or fruit. Just make sure you blend until everything’s smooth and creamy. A high-speed blender works the best. 
3. Buy in Bulk. This does not mean panic-buy large amounts of a certain item. This means buy larger containers or packages of the item. For instance, buy a large bag of brown rice, once every few months, instead of buying a small bag every few weeks. Some stores even have a “bulk section” where you can pour dried foods like lentils and grains, then pay per pound. Buying in bulk can save you, on average, up to 20% off your purchase. On some items, you can save up to 50% off or more! When buying in bulk you’re best buying shelf-stable items like dried beans, grains, nuts, dried fruits, etc.
4. Batch Cook. Batch cooking can not only save you money by promoting less food waste, but it can also save you a great deal of time in the kitchen. Batch cooking ensures that nothing in your refrigerator goes to waste. Spinach starting to wilt and mushrooms on the edge? Don’t let them go to waste! Make a massive recipe, and freeze half of it in single-portion containers. Lots of veggies starting to soften in the fridge? Make a veggie stew and freeze it in single portion freezer baggies. Don’t forget to label them and add the date! 
5. Repurpose leftovers and bulk produce. Instead of letting leftovers go to waste, repurpose them to make new and exciting dishes. If you have a large batch of veggie stir-fry, you can repurpose it into tacos (just add shells, beans, and avocado), stuffed peppers (mix with rice and stuff into a pepper to bake at 350 degrees for 20 minutes or so), or mix into a breakfast scrabble. Add some oven-baked or air-fryed potatoes for a satisfying meal. 
Adapted slightly from

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The majority of plant life is in the ocean.

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Recipe of the Week
Oil-Free Hummus
A quick, easy, and delicious oil-free hummus recipe is must have for anyone who's living the whole food plant-based lifestyle. Enjoy this recipe with your favorite raw veggies, smeared on toast with avocado, or any dang way you want!
Prep Time: 5 minutes     Yield: 6 Servings
1 15-oz can of chickpeas
1-2 cloves of garlic, minced or chopped
2 TBSP lemon juice
2 TBSP Tahini
2 TBSP almond milk pepper to taste
Optional: add 1/2 red pepper for red pepper hummus
  1. Rinse chickpeas and toss them in your high-speed blender or food processor with garlic. Pulse until chickpeas are broken up finely.
  2. Add all other ingredients to your blender and blend until smooth. Add a little bit of water if you want it smoother.
Recipe from
Book of the Week
The Cheese Trap
When people learn that I follow a whole food plant-based way of eating, they often say they can give up meat with no problem but cheese…different story. This book helps us understand the addictive properties of cheese and why this statement is valid. 
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!
Plant-Based Meals Delivered to your door. Check out their story…From Hospice to Healthy. Amazing inspiration…all of them! Delicious meals provided to make your life easier and healthier!

“You may not be plant-based, but your gut microbes are. They are hungry! Stop starving your children.”
--Dr. Will Bulsiewicz, Gastroenterologist. Author of Fiber Fueled

Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional. 
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Have a fabulous weekend!