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

December 14, 2023 | issue 167

What's Inside This Week:
  1. 30 Plants
  2. Dr. Greger's Daily Dozen
  3. Aging - It Sneaks Up On Us
  4. Did You Know?
  5. Recipe of the Week
  6. Health Tip Tuesday!
  7. My Favorite Quotes
  8. Holiday Message from Teri

30 Plants
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What if there was a way to do all these things…and it's within your reach?
  • Train your immune cells (of which 70% live in our gut!)
  • Increase your resilience to infection
  • Strengthen your gut barrier
  • Produce vitamins and help regulate your hormones
  • Communicate with your brain
  • Balance your blood sugar, lower blood fats and help prevent against many diseases
The way to move toward achieving these awesome effects for your body is by eating thirty plant foods every week. Does that sound achievable to you? Or are you thinking…there's no way, man! It's really not that hard. What may seem more doable is to consider 5 different plant foods a day. 
Dr. Will Bulsiewicz, author of Fiber Fueled and his website,, says that striving for eating 30 different plant foods each week is a great way to get our gut in better health and improve our overall well-being. He describes what plant foods are…foods that are grown (not processed). These include vegetables, fruits, whole grains, legumes (beans and pulses), nuts and seeds and herbs and spices. Dr B calls these the “Super Six”. Diversity is important for our best gut health. Mixing up different plant foods along with herbs and spices for flavor (and to count in your ‘30’) is a great way to boost your immunity, balance your hormones, blood sugar and to feel good!
Here's a list from Dr. B's website with foods that you can add to your diet to move toward and achieve your 30 plants:
VEGETABLES                          FRUITS
Green beans                           Blueberries
Beetroot                                  Strawberries
Rocket (Arugula)                     Kiwi fruit
Sweet potato                           Dates
Potatoes                                  Bananas
Carrots                                    Oranges
Mushrooms                             Apples
Red pepper                             Pears
Red onion                               Cherries
Broccoli                                  Blackberries
Peas                                       Melon
Spinach                                  Raspberries
Kale                                        Pineapple
WHOLE GRAINS                     LEGUMES
Quinoa                                  Chickpeas
Buckwheat                            Kidney beans
Oats                                      Black beans
Barley                                   Cannellini beans
Wheatberries                        Adzuki beans
Whole grain Bread               Butterbeans
                                             Black-eyed beans\
                                             Brown/Green/Red/ Yellow lentils
NUTS AND SEEDS                                    
Sunflower seeds
Pumpkin seeds
Hemp seeds                                          
Poppy seeds
Sesame seeds
Chia seeds
Flax seeds
Brazil nuts
Add Herbs  &  Spices
Oregano, turmeric, cumin, black pepper! 
Spices and herbs count as ¼ in your 30.
Add a variety for flavor and health!   
This list is far from all-inclusive. What are your favorites? How many would you say you are eating on a daily basis? Weekly basis? What can you do today to increase the number of healthy plant foods into your routine? It doesn't have to be hard. Starting is often the biggest obstacle. Today is the perfect day to start!
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Many of you know that Dr. Michael Greger has dedicated his life to sharing scientifically proven information about nutrition (and some other topics, too!). This infograph shows us the recommendations he makes after doing the research to determine what lifestyle measures lead to the best health and longevity. You can download the app that includes a checklist if that is helpful for you to track your progress. Keep in mind this is not a game of perfection…it's a game of progress and effort. The more you can do, the healthier you will be. 
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Aging…It Sneaks Up On You
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When I did my Health Tip Tuesday video on Facebook last Tuesday, I noticed lots of wrinkles. I had a wonderful facial a few hours before and did not have any makeup on. The video struck me. Okay, I am 64 years old….I get that. I don't feel like I thought someone in their 60s should feel. I recall my mom having a lot of wrinkles on her face. She was a lifelong smoker, though, so I attributed hers to that. It is inevitable that aging will happen. Some of us get more wrinkles than others. A positive attitude tells us that these lines are from a life well lived with laughter and plenty of sunshine. I agree with that…AND, I'm not so excited about seeing these lines demonstrate so clearly my wonderful life. 
That being said, I am grateful for these wrinkles. They DO mean that I have laughed a lot. I have spent time outdoors soaking up the sun. I have experienced the joy of marriage and motherhood. I have lived a life well-lived. That is not to say there haven't been plenty of speed-bumps. These certainly have contributed to my wrinkles…there's no doubt. If i didn't see my friend, Penny, for hair color on a regular basis you'd see more evidence of this. Taking all this into consideration, what can we do to slow the aging process? Dr. Michael Greger's (clearly, I'm one of his biggest fans) latest offering, How Not to Age, provides scientific evidence on what works to slow aging and what is hype. 
The book educates us on the eleven pathways to slow aging, the optimal anti-aging regimen, preserving body function and Dr. Greger;s Anti-Aging Eight (his list of recommendations to get healthier as we age). It is possible to get healthier and slow the aging process at any age. Obviously, the sooner we start, the better but don't be discouraged if you, like me, are 64 or older. We can still impact how we age and how we feel about aging. It truly is never too late to ‘health up’. Check out the book. It's a 28 hour listen on Audible. Jam-packed with useful information. 
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Of the more than 12,000 synthetic compounds used in cosmetics, less than 20% have been recognized as safe.
Our regulatory agencies are failing us.
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Recipe of the Week
Merry Mary Juice
Merry Mary Juice
Move over Bloody Mary, this Merry Mary is a savory tomato-based juice packed with anti-cancer, antioxidant, and anti-inflammatory veggies: celery, peppers, cucumber, carrots, and garlic.
Tomatoes contain a unique anti-cancer compound called lycopene. And high intake of tomatoes has been associated with a lower risk of multiple types of cancer including prostate, lung, stomach, colorectal, breast, and more. This is a deliciously fun and festive juice. Enjoy!
-1-pound tomatoes
-1 celery stalk, plus small inner ribs for garnish
-1 large cucumber
-1 medium green bell pepper
-4 medium carrots
-1 garlic clove
-1 medium jalapeno pepper (optional), plus more for garnish

-2 medium limes, cut into wedges
-Black pepper, to taste
-4 to 6 pieces pickled okra 4 to 6 radishes
-4 to 6 olives
-4 to 6 grape tomatoes
1. Feed the tomatoes, celery, cucumber, bell pepper, carrots, garlic, and jalapeño, if using, into your juicer.
2. Transfer the juice to a 2-quart pitcher and stir together. Divide the juice among 4 to 6 glasses with ice if you like it cold.
3. Garnish with a lime wedge, a sprinkle of black pepper, a rib of celery, a piece of pickled okra, a radish, an olive, and a grape tomato (or just drink it without the garnish).
Recipe from Beat Cancer Kitchen Cookbook by Chris and Micah Wark
Catch my Health Tip Tuesday video on Facebook on Tuesdays to hear my health tip for the week! 
Share with your friends and family. Sharing and commenting along with liking or loving <3 increases the exposure so more people can become aware of the value of healthful living.

My Favorite Quotes
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As we near the end of 2023 and I reflect on the past year and the newsletters I have shared, I am struck by gratitude. For those who read my newsletter and for those who are open to learning something new, I appreciate you. We are all in this together and despite different opinions, habits and lifestyles, we can all do better. Thank you for being here with me. Closing out 2023 and moving into 2024 brings hope and promise for the future accompanied by a lot of prayer and positivity. Hold on to those dearest to you tightly. Love them with all your heart. Forgive them for any wrongs they may have done. Open your heart to change in a way that serves you and your loved ones at the highest level. 
Oh, and eat more plants. 
This will be my last newsletter for the year. I am focusing on family for the remainder of the year. I will be back in the new year. Enjoy every minute of the holiday season. The ups and the downs are what make life what it is. Embrace it. Let go of what no longer fits in your world. Lift up what does. xoxo, Teri

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
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