You can practice mindfulness in many ways. You can be mindful of your food by giving it your full attention, noticing the smell, taste, and temperature as you eat it. 

Practice with a piece of chocolate. Let it sit, melting on your tongue. Take a moment to taste the sweet notes and flavors. 

Luke 6:45
The good person out of the good treasure of his heart produces good. And the evil person out of his evil treasure produces evil, for out of the abundance of the hearth the mouth speaks.

This is why I spend time meditating on scripture, and make sure that my heart is filled with good.

See you next Monday,
Terra Huff
Integrative Nutrition Health Coach

The difference between meditation and mindfulness have been long debated because they’re very similar. The main difference between the two: Meditation is a term that encompasses the practice of acknowledging thoughts in order to self-regulate them. To achieve purposeful meditation, one must practice many techniques and tactics, one of which is mindfulness.

Mindfulness, in a nutshell, is the act of focusing on being in the present and being aware of your surroundings in a grateful manner, as often as possible.

Psalm 19:14
Let the words of my mouth and the meditation of my heart be acceptable in your sight O Lord, my rock and my redeemer.

I may meditate on these words in the morning, but mindfulness is what brings them to the forefront of my thoughts when I want to say something I shouldn't!

See you next Monday,
Terra Huff
Integrative Nutrition Health Coach 

The more you meditate, the more your anxiety decreases, because the neural pathways that link those upsetting sensations to the “Me Center” are declining. In other words, you’re more able to ignore intense feelings of fear, anger, and anxiety in general.

Psalm 143:5
I remember the days of old,
I meditate on all you have done.
I ponder the works of your hand.

Here is one of my favorite practices when my anxiety is high:
I have a rocking bench out my back door, it overlooks a gully and little pond. I sit there and drink coffee, and put meditation music in my ear buds. I watch my dog, putz around, enjoy the yellow finches. An eagle may fly by. I just sit and ponder the works of His hand.

See you next Monday,
Terra Huff
Integrative Nutrition Health Coach

The brain, and how we’re able to mold it, is nothing short of amazing. 

In our brain, meditation affects the:

-Lateral prefrontal cortex - responsible for emotional responses, habits, and logic.
-Medial prefrontal cortex - processes information related to you, like your future, your perspective, and feelings of empathy you have for others. Often referred to as the “Me Center.”
-Insula - monitors bodily sensations and involved in the “gut feelings” we all experience.
-Amygdala - the fear center that affects the “fight-or-flight” response.

Joshua 1:8
This book of the Law shall not depart from your mouth but you shall meditate on it day and night so that you may be careful to do what is written in it. For then you will make your way prosperous, and then you will have good success.

What meditation looks like will differ person to person. Here is my practice:
I spend a few minutes reading the Bible. Let's use the passage from Joshua as an example. I pare my reading down to 4 words, or a phrase, and that becomes my mantra. "You will have good success." I then do a few breathing and stretching exercises, and say the mantra with each breath in and each breath out. Next I spend a few minutes in silence, and a few more journaling. This total practice takes about 20 minutes. I am ready for my day, and have scripture in the forefront of my mind for the rest of the day.

See you next Monday,
Terra Huff
​Integrative Nutrition Health Coach

I’m so happy you’ve decided to join me here today, and I’m so honored to act as your guide to what meditation is and how it can help improve your life.

First, let’s define what meditation is: A practice that an individual uses to focus their mind on a particular object, thought, or activity to train attention and awareness and achieve a mentally clear and emotionally calm state.

The writings of Genesis tell of a people who lived 6000 years ago. So meditation is an ancient practice, and it is scriptural. 

Genesis 24:63a
And Isaac went out to meditate in the field toward evening.

See you next Monday,
Terra Huff
​Integrative Nutrition Health Coach 

Maybe you've heard of these superfoods before. But the real question is: how do you get them in your diet?

Goji Berries
Maca
Micro Algae
Aloe Vera
Cacao
Medicinal Mushrooms
Herbs
Spring Water

I get the first five superfoods from two reliable sources. The first source is Daily Harvest, a plant based food subscription box. Their food is amazing! (I am not sponsored to say this.) I keep their single portion meals in my freezer as a convenience food. The second source is a company called Terra Soul, an online superfood retailer. I love this company not just because it has my name in it, but because they have high quality and accessible products!

Daily Harvest includes mushrooms in many of their meals, but I also like to brew a drink called Chaga. A local high quality Chaga can be found at Manna Food Co-op in Detroit Lakes.

I include all kinds of fresh herbs in my cooking. It brings amazing flavor and increases the nutritional value of my meals.

I drink well water at home, and use it in my kitchen.

As cultures move away from traditional diets to processed food, all health markers decline.

​What would you consider a traditional diet for your region?

1) Better Lab Results
Individuals who eat mostly plants have improved inulin sensitivity and lower cholesterol.

2) Fewer Toxins
Consuming organic plants helps limit your body's exposure to synthetic hormones and heavy metals.

3) Cheaper Food Cost
Whole grains, beans and in season produce are economical.
​
4) Longer Life Expectancy
Some of the longest living groups of people have diets that are traditionally focused on plants.

Although we shouldn't indulge all our cravings, let's not ignore our cravings or tie negative feelings to them.

The craving itself is not evil. Food is not the enemy.

Cravings are our body's way of communicating that there is a deficiency in some area of our lives. So, when we pay attention to these cravings and look for healthy ways to satisfy them, cravings become signals full of information and wisdom that will lead us to a balanced life.