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

January 12, 2023 | issue 123

What's Inside This Week:
  1. The Health Up Weight Loss Solution - It's Not Too Late to Join!
  2. Tea TIme
  3. Exercise - Love it or Hate it…It's Necessary 
  4. Did You Know?
  5. Recipe of the Week
  6. Book of the Week
  7. Resource Tip of the Week
  8. My Favorite Quotes

Image item
*payment plan available
Register Here

Tea Time
January is Hot Tea Month! Are you a tea lover? If not, this is the time to jump in and give it a try. In many areas, January is one cold month so a cup of hot tea is a real treat. You may not be aware of the health benefits of tea. They are numerous and research backs these claims. Tea can boost your immune system, fight inflammation (many are packed with antioxidants), and can contribute to weight loss. Drinking tea regularly can increase alertness and focus, can soothe and calm, can relax you before sleep, reduce the risk of heart disease and cholesterol, as well as, lower blood pressure. Is there anything tea cannot do?  A cup of tea with a friend enhances social connection (which we know is good for our health and our soul). What other ways can we reap the benefits of tea?
Green tea is one of the healthiest beverages we can drink. It has been associated with a 30% reduction in breast cancer risk and may protect against other cancers, as well as lowering our cholesterol, blood pressure, blood sugar and body fat. Green tea can be added to your morning smoothie (it's a serving of green vegetables!). Green tea can be used as a base for a marinade for soups or sauces. Use green tea to wet your vegetables before roasting…add the spices you love and the green tea helps them stick to the veggies. 
Black tea can be substituted, too…keep in mind black tea has a higher caffeine content but if this isn't a concern for you choosing black is a great variation. Herbal tea (and green, too) can be used to infuse fresh fruit to add dimension to your smoothie or snack. This month think about ways you can incorporate more tea into your daily routine. It's good for your health!
Image item

Image item
Exercise - Love it or Hate it…It's Necessary
When we hear the word ‘exercise’, many of us cringe at the thought. Shifting away from the negative aspects of this may help reduce that feeling. Getting regular exercise is important for our health in many ways. It can lower our risk of disease, help manage our weight, lift our spirits, and promote mental wellness. The impact on our health is so great that Dr. Michael Greger says that not exercising is a risk factor in itself. The thing is there are so many types of exercise that every single one of us can find something we enjoy. It doesn't need to be a chore! The National Institute on Aging describes the four types of exercise:
  1. Endurance: Exercise that gets the heart rate up, improving blood circulation and oxygenation.
  2. Strength: Exercise that involves weight-lifting, stretch bands, stress balls or daily activities such as carrying grocery bags. Muscle strengthening supports weight control, balance and decreased fall risk.
  3. Balance: Exercise, such as Tai Chi and yoga, that encourages muscle control and strengthening, inner focus and meditation practices.
  4. Flexibility: Exercise that involve stretching muscles of the shoulders, arms, back, chest, thighs, calves and ankles.
Exercise does not need to to strenuous to be effective. In fact, you don't even need to use the word exercise if that feels yucky to you. How about movement…or physical activity…or fitness…whatever. Just move yo'self! For most of us, just plain old walking is enough to trigger better health and well-being! A brisk walk can build endurance but starting with a stroll is still starting! Later, when you begin to get into your groove, you can pick up speed or distance and you can add some light weights to increase the workout. Biking is an excellent way to move your body. It could be outside if the weather allows but indoor biking can be fun, too. Whether it's on a really cool Peloton or just an old fashioned, hand-me-down exercise bike from the 60s, it's all good. Small efforts lead to big results. It's the starting that gets in our way a lot of the time. 
What sounds like it might be fun to you? Yoga? There's local classes that are not expensive or there are DVDs you can use at home…just start. TaiChi? I'm not aware of any local classes (if you are, let me know!) but DVDs are available online and it's a great thing to do as we age for balance. Even simple stretching done regularly is beneficial to our health. Start there if it feels right! You don't need any fancy equipment to stretch and you can find YouTube videos for just about everything…just start. 
The first step is starting! Use the 5 Second Rule by Mel Robbins…have the thought to move your body…count down from 5 to get it in gear. 5…4…3…2…1…move yourself! Get your shoes on and move. Once you start, it's easier to keep it going. Negotiate with yourself if necessary…"Okay, I'll walk for 5 minutes." Chances are you will do more…it's just the starting that is the challenge. Let's go!
Image item

Image item
The tongue is covered in about 8,000 taste-buds, each containing up to 100 cells helping you taste your food!
Image item

Recipe of the Week
Toddler Cookies
These cookies pack a powerful nutrition punch and are great for toddlers. They key ingredients are black beans, nut butter, and iron-fortified infant cereal (choose organic when possible) – amazing!
15 ounce can black beans (drained and rinsed)
½ cup nut butter (almond, peanut, cashew…you choose)
2 tablespoons maple syrup
1 teaspoon vanilla
½ cup fortified baby cereal
2 tablespoons ground flax
1 teaspoon baking powder
1 teaspoon cinnamon
½ cup raisins (optional)
  1. Preheat the oven to 325°F.
  2. In a food processor, process the beans until smooth.
  3. Add nut butter, maple syrup, and vanilla, and process until well combined.
  4. In a small bowl, combine infant cereal, ground flax, baking powder, and cinnamon. Add to processor and pulse until dough is smooth.
  5. Remove dough and stir in raisins (if using).
  6. Line 2 cookie sheets with silicone mats or parchment paper, or spray lightly. Roll dough into 1-inch balls and press down to flatten.
  7. Bake for 12 to 15 minutes or until lightly browned.
  1. Add 2 tablespoons cocoa powder and 1 extra tablespoon maple syrup.
  2. Replace raisins with semi-sweet chocolate chips or dark chocolate chunks.
Recipe from Nourish by R. Shad & B Davis

Book of the Week
Nourish by Reshma Shah, MD, MPH  & Brenda Davis, RD
The Definitive Plant-Based Nutrition Guide for Families
Evidence-based information for your family! For anyone plant-curious about how this way of eating can improve the health of your family…tips, education and recipes for bringing health, joy and connection to your dinner table. 
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!
Articles, books, recipes, videos, slides, podcasts and more from Brenda Davis, Registered Dietician, Expert on Plant-Based Nutrition. 

“It is my view that the vegetarian manner of living, by its purely physical effect on the human temperament, would most beneficially influence the lot of mankind.
--Albert Einstein

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. 
hen Basics tea
Image item