SeaRenity Healing/Heidi Toth- Health Coach

11/28/2025

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11/27/2025

11/26/2025

Acid reflux isn’t always what it seems.

It’s not just about too much acid.

Often, it’s about acid where it doesn’t belong, or digestion that’s out of rhythm.

And no, you don’t need to live on antacids forever.

There are gentle, effective ways to support your body through it.

Here are five natural strategies that can actually make a difference, especially if you’ve tried everything else and still feel stuck.

**Don’t eat right before bed**

Give yourself 2–3 hours between your last meal and sleep. Digestion slows when you lie down, which makes reflux more likely.

**Eat slower, chew more**

Rushed meals confuse your digestion. Chewing well signals your body to prepare, which helps reduce reflux and bloating.

**A splash of diluted apple cider vinegar before meals**

Sometimes reflux stems from low stomach acid. ACV can support digestion—but always dilute, and start small.

**Support your nervous system**

Stress affects digestion. Humming, deep breathing, or gargling before meals can activate your body’s natural rest-and-digest mode.

**Try DGL (Deglycyrrhizinated Licorice)**

This soothing herbal can help protect the lining of your esophagus. Look for chewables, and take them 15–20 minutes before eating.

(And as always, talk with your practitioner before making changes, especially if you’re on meds or managing a specific condition.)

11/25/2025

When life feels full, and your meals have become more about getting something on the table than feeling nourished, it’s easy to overlook the small things like fresh herbs. But those simple additions can do more than brighten a dish. Mint can ease digestion, parsley offers gentle detox support, and dill can help with bloating. The key is having them on hand before they wilt in the back of the fridge.

Here’s the herb-preserving method I use with my fresh herbs:

Trim the ends

Just like fresh flowers, herbs need a clean cut to stay hydrated. Snip off about an inch, then rinse gently to remove any lingering grit.

**Stand them in water**

Grab a glass jar and fill it so the herb stems are submerged in an inch or two of water.

Cover lightly

Drape a plastic or reusable bag over the top -- nothing airtight, just enough to trap some moisture. Secure it with a rubber band or clip.

Store wisely

Most herbs thrive in the fridge this way. The exception is basil - it prefers room temperature, away from the cold.

Change the water every few days, and most herbs stay bright and ready for up to two weeks. I keep mine this way, so adding a sprig of mint to tea, a handful of parsley to salad, or fresh dill on roasted veggies is always easy.

For long term storage Freezing in Oil (Ice Cube Tray Method)
Oil protects herbs from freezer burn and oxidation.

How to do it:

Chop herbs and pack them into ice cube trays.

Cover with olive oil or avocado oil.

Freeze, then transfer cubes to a freezer bag or container.

Best for: Rosemary, thyme, oregano, sage, chives.

Blanching Before Freezing (Best for Leafy Herbs)
Blanching stops enzymatic browning and preserves color.

How to do it:

Bring a pot of water to a boil.

Dip herbs (like basil, parsley, or cilantro) in for 5–10 seconds.

Immediately transfer to an ice bath to stop cooking.

Pat dry thoroughly.

Spread on a baking sheet and freeze individually before transferring to a freezer-safe bag.

Best for: Basil, parsley, cilantro, mint.

Try this simple hack, so you’re never without something fresh when your gut needs a little care.

11/24/2025

When my thoughts are racing and my shoulders feel tense for no apparent reason, or when I just can’t seem to shake off that wired yet worn-out feeling, I’ve found it really helpful to begin with my breath. It’s something I can connect with, even when I don’t have the words to express what I’m feeling.

These are three approaches I come back to when I need to create a small shift:

**A square rhythm to steady the edges**

Inhale to a quiet count of four. Pause. Exhale for the same length. Pause again. The structure isn’t rigid, it’s more of a frame that holds attention. After a minute or so, I often notice my jaw isn’t clenched anymore. My gaze softens. There’s space again between thoughts.

**A double inhale, then a full release**

I take one deep inhale through my nose, then add a short second sip of air at the top. Then I exhale slowly, letting it spill out through my mouth. This one works best when I’m holding tension without realizing it. Something about that second inhale seems to catch the tightness. The long exhale does the rest.

**A longer out-breath to meet what feels stuck**

I inhale gently to a count of four, hold for seven, then exhale over eight counts. If I do two or three rounds without trying to perfect it, I usually notice my thoughts slowing. It helps when I’m trying to wind down, but my body hasn’t gotten the message yet.

I use them like small anchors. Sometimes I do just one round while waiting for the oven to heat up. Other times, I sit with them longer, especially when my mind feels scattered and I want something steady to return to.

The breath is always there, but sometimes it takes a rhythm like this to remind the rest of me that it’s safe to land.

11/21/2025

Anxiety can feel overwhelming, but you don’t have to go through it alone—or rely solely on medications to find relief. If you’re looking for a more natural, holistic approach to managing anxiety, Healing Touch could be exactly what you need.

Healing Touch works by gently balancing your body’s energy, helping you to enhance emotional resilience, support emotional release, and improve mental clarity. It’s about fostering a sense of peace from within, so you can handle life’s challenges with a clearer mind and a calmer heart. Plus, it’s known to improve sleep quality, which is a game changer when it comes to managing anxiety.

Imagine finding that inner calm you’ve been searching for, without the side effects that can come with other treatments. Healing Touch offers a safe, non-invasive way to help you feel more at peace and in control.

Ready to explore a holistic way to manage anxiety? Let’s connect and get you started on a path to feeling more balanced, clear, and at ease.

11/20/2025

Most of us think of protein as the thing that builds muscle or keeps us full a little longer. And that’s true. But what often gets missed is how much your hormones depend on it, too.

Protein gives your body the raw materials to make and regulate hormones. It plays a role in everything from blood sugar stability to how calm or wired you feel in the middle of the day. So if you’ve been running on fumes, craving sugar or caffeine more than usual, or feeling off in a way you can’t quite name, it might be worth looking at where your protein’s coming from.

Not just how much but also the quality. Some forms of protein are easier for your body to recognize and actually use.

Here are a few I reach for often:

**Wild-caught fish and pasture-raised eggs**

These are clean sources of protein that also offer healthy fats and nutrients like choline and selenium, which quietly support hormone health behind the scenes.

**Grass-fed meats and organic poultry**

These tend to be higher in the kinds of fats that reduce inflammation and don’t come with added hormones your body has to sort through. They’re a good choice when you want something grounding, especially if stress has been running the show lately.

**Organic tofu, tempeh, and lentils**

If you’re more plant-focused, these are great options. Paired with whole grains, they deliver complete proteins and offer fiber that helps support your gut -- which plays a big role in hormone balance, even though we don’t always talk about it that way.

**Pumpkin seeds and h**p hearts**

These small but mighty foods pack in protein, plus minerals like zinc and magnesium. Both are key for how your body makes and manages hormones, especially under stress. I love adding pumpkin seeds to my salads and h**p herats to yogourt or a smoothie.

It’s not that bars and powders are always wrong. But they’re often packed with added sugars or synthetic ingredients that can send your hormones mixed messages. Whole foods might take a little more time, but they offer a steadier kind of suppor

11/19/2025

As we age, a lot can start to feel unfamiliar in our bodies. Digestion may not feel as effortless as it once did. Certain foods might leave you feeling sluggish, bloated, or just off in a way you can’t quite explain. You might notice more sensitivity, more tiredness after meals, or a general sense that your gut doesn’t recover the way it used to.

These shifts are often seen as signs of decline, but they’re not always something going wrong. More often, they’re signs that your body is adapting.

Your gut microbiome, the community of bacteria that helps support digestion, immunity, mood, and more, is always in motion. It shifts with your diet, your stress levels, your environment, and your age. Over time, especially without consistent support, microbial diversity can decrease. Beneficial bacteria may become less dominant. Your gut may become more reactive to foods or situations that once felt neutral.

This change is natural, but it also means your body needs different things than it used to.

Here are a few shifts that tend to happen in the microbiome as we grow older:

- There’s often a decrease in microbial diversity, which can affect digestion, inflammation, and immune balance
- Long-term stress, certain medications, and a lack of fiber in the diet can make it harder for good bacteria to thrive
- The gut becomes more sensitive to disruptions from travel, poor sleep, or irregular meals
- Recovery from digestive imbalance may take longer if your system isn’t being supported consistently

Even so, the gut is incredibly responsive. With the right inputs, it can remain strong and resilient well into later life.

Eating more prebiotic-rich foods like onions, leeks, garlic, and oats can help feed the good bacteria already living in your gut. Adding small amounts of fermented foods, drinking enough water, and chewing thoroughly can also offer steady support. And perhaps most importantly, calming your nervous system before meals can help your digestion do what it’s meant to do without being rushed or stressed.

11/18/2025

When energy crashes hit out of nowhere, when you’re wired at night but can’t stay focused during the day, blood sugar is often playing a bigger role than you think.

Balancing it doesn’t mean giving up your favorite foods. It means learning how to eat in a way that keeps your body supported -- not spiking, crashing, and chasing the next quick fix.

Here’s a formula that works well for most people I work with:

**Build your meals around three things: protein, fiber, and fat.**

This trio slows down digestion and helps keep blood sugar steady. Try eggs with spinach and avocado or a bowl of lentils with olive oil and roasted veggies. Not fancy -- just balanced.

**Pair your carbs.**

Fruit isn’t the problem. But eating it alone can cause a fast spike, especially if you’re already feeling depleted. Add a handful of nuts to your berries or slice some cheese with your apple. That simple pairing helps your body process it more gently.

**Move after you eat.**

Even a short walk after meals helps your muscles use glucose more effectively. No need for a workout -- just a casual stroll or a few minutes standing while doing dishes makes a difference.

**Stay hydrated.**

Your body needs water to manage blood sugar efficiently. Keep a glass nearby throughout the day. Herbal teas count, too.

**Support your nervous system.**

Sleep and stress are easy to overlook, but they affect your blood sugar just as much as food does. Gentle routines like breathing exercises, journaling, or quiet time outside can help regulate more than just your mind.

Start by noticing how your body responds. What gives you more energy? What leaves you crashing? From there, let small changes add up. The goal isn’t to control every meal or micromanage every bite. It’s to build habits that help you feel more like yourself and able to show up for your day

11/17/2025

Adaptogens are herbs and natural compounds that can help the body adapt to stress more efficiently. They don’t override your feelings or numb your nervous system.
Instead, they offer subtle support where your energy, focus, or recovery feels strained.

Here are five widely used adaptogens and what they may offer—when used with care, consistency, and attention to your body’s signals. Use with GUIDANCE if autoimmune conditions.

Ashwagandha

Often used in the evening or after mentally demanding days. Some describe a gentle softening in the background hum of stress. It can support sleep and help regulate the body’s cortisol rhythm over time. Many start with a low dose in tea or capsule form and adjust based on how they feel.

Rhodiola Rosea

Known for its potential to enhance stamina and focus during long workdays or emotional fatigue. Best taken earlier in the day. It’s often chosen by those who feel depleted but still need to show up, especially when motivation feels hard to reach.

Holy Basil (Tulsi)

A warming herb with a scent that feels familiar the moment the leaves steep. Many use it during seasonal transitions, times of grief, or long recovery periods. Sipping Tulsi tea in the afternoon can feel grounding when the day gets pulled in too many directions.

Lion’s Mane

A functional mushroom that’s less about energy and more about clarity. Some use it to support cognitive resilience, especially during mentally scattered seasons. It can be taken in tincture or powder form, stirred into coffee or broth.

Reishi

More slow-building than immediate. Often described as emotionally buffering -- helpful when overstimulation turns to irritability or when your system feels frayed by too much incoming noise. Many integrate it into nighttime rituals or weekend resets.

Each of these works differently depending on your constitution, timing, and the state of your nervous system. There’s no need to rush into all five. Often, the most support comes from learning how even one of them interacts with your current

11/15/2025

Let’s be real—life can get pretty overwhelming sometimes. Stress builds up, energy gets drained, and before you know it, you’re not feeling like your best self. That’s where Healing Touch comes in.

Healing Touch isn’t just another way to relax—it’s about realigning your energy, clearing out the stress, and recharging your entire system. Think of it as a reset button for your mind, body, and spirit. Whether you’re dealing with the day-to-day grind or just need some “me time” to get back to feeling centered, Healing Touch has you covered.

Imagine walking out of a session feeling lighter, more balanced, and ready to take on whatever life throws at you—because when your energy is in harmony, everything else just falls into place.

Ready to de-stress and recharge? Let’s get you booked for a session that’s all about bringing you back to your best self, inside and out.

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11/13/2025

you hear the word “detox,” you might think of strict cleanses or feeling hungry all day. But your body doesn’t actually need anything extreme to clear out what it doesn’t need. It just needs a little extra support sometimes, especially when your hormones feel out of balance.

There are a few herbs I like to keep around because they work quietly and steadily. You don’t have to do anything drastic. Just adding them in little ways, like a cup of tea or a few drops of tincture, can make a difference over time.

# # # **Three herbs that support your body’s natural detox:**

**Dandelion Root**

More than just a stubborn w**d, dandelion root gently supports liver function. Since your liver plays a big role in processing hormones, keeping it running smoothly can help you feel a little clearer and more balanced overall.

**Milk Thistle**

This herb is known for protecting and supporting liver cells. Think of it as a gentle housekeeper, clearing out the buildup from daily life so your hormones can do their thing without extra clutter getting in the way.

**Schisandra Berry**

Schisandra is an adaptogen, which means it helps your body handle stress. It also supports liver function, making it a good choice when life feels a little overwhelming and your body could use some backup.

Sometimes the smallest habits make the biggest difference. Finding simple ways to work these herbs into your routine can help you feel a little more balanced, without feeling like you’re overhauling your life.
If you have an autoimmune disease, please use caution with herbs and typically avoid Echinacea ,Ginseng ,Astragalus, Cat’s Claw, Goldenseal ,Elderberry ,Alfalfa ,Garlic, Ginkgo biloba ,Ashwagandha, St. John’s Wort, Licorice root ,Yarrow & Chlorella