Teramisu II

08/22/2025

🌿 Intro Guide to Meditation: Why It Matters 🌿

Meditation has been practiced for thousands of years, with roots in ancient India, China, and early Christian traditions. It was originally a spiritual practice, used to connect deeper with God, oneself, or the universe. Today, it’s widely recognized for its mental, emotional, and physical health benefits.

✨ Prayer and Meditation: How They Connect
Both prayer and meditation create intentional stillness. Prayer often focuses on speaking to God, while meditation can emphasize listening, awareness, or presence. Research shows both can reduce stress, improve emotional well-being, and increase resilience (Masters & Spielmans, 2007; Wachholtz & Pargament, 2005). In many ways, prayer is an act of meditation, and meditation can be a form of prayer.

✨ Why It Works
Meditation calms the nervous system, lowers stress hormones, improves focus, and supports emotional regulation (Goyal et al., 2014). Over time, it can reshape how we respond to challenges and help us live with more peace and clarity.

✨ FAQs
• Do I need experience? No! Even 5 minutes a day is powerful.
• Do I need silence? Quiet helps, but you can practice anywhere—even while walking.
• Is it religious? It can be spiritual, but it doesn’t have to be. Many people use meditation simply for stress relief and mental clarity.

✨ Where to Learn More
• Free apps like Insight Timer or UCLA Mindful
• Books like Wherever You Go, There You Are by Jon Kabat-Zinn
• Local classes, yoga studios, or community groups

💡 Takeaway: Meditation is not about emptying your mind—it’s about gently returning your attention to the present moment. When paired with prayer, it becomes a powerful way to strengthen both faith and peace of mind.

📚 References
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
Masters, K. S., & Spielmans, G. I. (2007). Prayer and health: Review, meta-analysis, and research agenda. Journal of Behavioral Medicine, 30(4), 329–338.
Wachholtz, A. B., & Pargament, K. I. (2005). Is spirituality a critical ingredient of meditation? Comparing the effects of spiritual meditation, secular meditation, and relaxation on spiritual, psychological, cardiac, and pain outcomes. Journal of Behavioral Medicine, 28(4), 369–384.
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08/15/2025

📚✨ 5 Books Every Strong, Healing, Faith-Filled Woman Should Read ✨📚

I believe that certain books come into our lives exactly when we need them most. These five have been part of my healing, growing, and spiritual journey—and I’m so grateful for what they’ve taught me.

If you’re a woman who values faith, growth, and emotional wellness, I hope you find encouragement in these pages the way I did.

⸻

1. Boundaries by Dr. Henry Cloud and Dr. John Townsend

⭐️⭐️⭐️⭐️⭐️
This book taught me how to protect my peace and stop overgiving. It’s a must-read for women who are always pouring into others.
💬 “No is a complete sentence.”
💬 “Just because someone wants something from you doesn’t mean you have to give it.”
💬 “We can’t manipulate people into swallowing our boundaries by sugarcoating them.”

⸻

2. Healing the Soul of a Woman by Joyce Meyer

⭐️⭐️⭐️⭐️
Joyce speaks to the heart of every woman who has ever felt broken, abandoned, or stuck. Her words offer Biblical truth, comfort, and real hope.
💬 “You may have been wounded, but you’re not broken beyond repair.”
💬 “Let God heal your heart so your past doesn’t poison your future.”
💬 “Healing takes time. Don’t rush it. God is doing something beautiful in you.”

⸻

3. Codependent No More by Melody Beattie

⭐️⭐️⭐️⭐️⭐️
This one hit home. If you’ve ever stayed too long, tried too hard to fix someone, or lost yourself in someone else’s pain, this book will set you free.
💬 “Detach with love, not anger.”
💬 “The only person you can control is yourself.”
💬 “Caring for myself is not self-indulgence. It is self-preservation.”

⸻

4. Present Over Perfect by Shauna Niequist

⭐️⭐️⭐️⭐️
This book helped me slow down and remember that God doesn’t call us to hustle for our worth. He already says we’re enough.
💬 “Stop. Breathe. Be here.”
💬 “I was made for a life of love, not a life of proving.”
💬 “What kills a soul? Exhaustion, secret-keeping, image management.”

⸻

5. The Bible (Start with Psalms and Proverbs)

⭐️⭐️⭐️⭐️⭐️
This book never stops speaking life into me. When nothing else makes sense, God’s Word gives me comfort, clarity, and truth.
💬 “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” Psalm 34:18
💬 “She is clothed with strength and dignity, and she laughs without fear of the future.” Proverbs 31:25
💬 “Be still and know that I am God.” Psalm 46:10

⸻

📖 These books have helped me heal, set boundaries, grow in faith, and remember my worth. They’ve shaped me into the woman, mother, and business owner I’m still becoming.

I’d love to hear from you—
Have you read any of these? What book changed your life or opened your eyes to something new?

08/06/2025

🍁✨ 5 Cozy Budget-Friendly Ways to Decorate for Fall (Plus Porch Perfection Tips!) ✨🍁

Fall is more than a season—it’s a feeling. It’s the smell of cinnamon, the rustle of leaves, and that cozy moment when your porch welcomes you home. You don’t need a big budget to bring in the autumn vibes. Just a few intentional touches can turn your space into a warm, welcoming retreat for your family and guests!

Here are 5 simple & budget-friendly fall decorating tips (plus porch-boosting ideas!):

⸻

🍂 1. Thrift or DIY Your Decor

Hit up local thrift stores, estate sales, or even dollar stores for baskets, candle holders, or rustic wooden signs. Paint or repurpose what you find with fall tones—think burnt orange, mustard yellow, deep reds, and cozy browns.

💡 Pro Tip: Paint mason jars or wine bottles and fill them with twigs, dried leaves, or fairy lights.

⸻

🎃 2. Pumpkins Everywhere—But Not Just Orange Ones

Mini pumpkins and gourds add instant charm. Buy a mix of real and faux pumpkins in white, sage green, or copper tones to match a more modern or neutral aesthetic.

💡 Budget Hack: Paint dollar-store pumpkins in metallics or chalky tones for a farmhouse-chic look.

⸻

🕯️ 3. Scented Simplicity: Bring the Aroma of Fall Inside

Simmer potpourri on the stove (try orange slices, cloves, cinnamon, and rosemary), or use essential oils like clove, cinnamon bark, or wild orange in a diffuser.

💡 Use what’s in your spice cabinet—no extra spending required!

⸻

🍎 4. Nature’s Free Décor

Collect pinecones, acorns, colorful leaves, and twigs from your own backyard or a local park. Display them in clear bowls or jars for a rustic, earthy touch.

🌾 Bonus: Involve your kids! Make it a family adventure walk + decorating activity.

⸻

🪑 5. Fall-Inspired Throws & Pillows

Switch out your pillows or add cozy throw blankets in flannel, plaid, or knits. Even just 1–2 seasonal pillows can transform your couch or reading nook.

💡 No need to buy new! Use old scarves or fabric remnants to wrap pillows.

⸻

🌻 Porch Tips for Fall Curb Appeal on a Budget:

Your porch is your home’s first hug—make it cozy and charming! 🍁

🪴 Best Plants for a Fall Porch:
• Mums – Affordable, colorful, and classic.
• Ornamental Kale & Cabbage – Hardy, beautiful texture.
• Marigolds – Vibrant and easy to maintain.
• Pansies & Violas – Cheerful colors that last in cooler weather.

🕯️ Add Cozy Lighting: Use solar-powered lanterns or battery-operated candles in hurricane jars to give your porch a soft, welcoming glow.

👢 Creative Touch: Fill a pair of old rainboots with fall flowers, or stack hay bales with a cute “Welcome Fall” sign for rustic flair.

⸻

🍂✨ Decorating for fall doesn’t have to be complicated or costly. It’s about embracing the little things that make your home feel warm, safe, and inspired. Whether you’re sipping cider on the porch or cuddling inside with your kiddos—fall is yours to make magic with.

💛 If you love home hacks, family wellness tips, and travel inspiration—follow along! I’m all about helping busy moms and home-loving souls create meaningful spaces and memories.Teramisu II

08/04/2025

1. Veggie & Cheese Omelette Wraps

Ingredients:
• 4 eggs
• 2 tbsp milk
• 1/4 cup shredded cheddar or mozzarella
• 1/4 cup diced bell peppers
• 1/4 cup chopped spinach
• 1/4 tsp salt & pepper
• Whole wheat or spinach tortillas

Instructions:
1. In a bowl, whisk eggs, milk, salt, and pepper.
2. Sauté peppers and spinach in a nonstick pan for 2 minutes.
3. Add egg mixture and cook until set. Sprinkle cheese before folding the omelette.
4. Slice into strips and wrap in a tortilla. Serve as handheld “breakfast wraps.”

Kid Tip: Let them dip in ketchup or mild salsa.

⸻

2. Cinnamon Apple Oatmeal

Ingredients:
• 1 cup rolled oats
• 2 cups unsweetened almond milk or milk of choice
• 1 apple, peeled & chopped
• 1/2 tsp cinnamon
• 1 tbsp maple syrup or honey (optional)
• 1 tbsp ground flaxseed or chia seeds (optional)

Instructions:
1. In a pot, bring oats and milk to a boil.
2. Reduce to simmer, add apples, cinnamon, and sweetener.
3. Stir occasionally for 8–10 minutes until creamy.
4. Top with flaxseed/chia and a sprinkle of cinnamon.

Kid Tip: Serve with a drizzle of almond butter or a few raisins on top.

⸻

3. Bacon, Avocado & Egg Breakfast Cups

Ingredients:
• 6 slices of nitrate-free turkey or center-cut bacon
• 3 eggs
• 1/2 avocado, diced
• Salt & pepper
• Shredded cheese (optional)
• Olive oil spray

Instructions:
1. Preheat oven to 375°F. Lightly spray a muffin tin.
2. Line each cup with a slice of bacon (form a circle).
3. Crack 1/2 egg into each (or scramble eggs first if preferred).
4. Add a few avocado chunks, cheese, salt, and pepper.
5. Bake for 15–18 minutes until eggs are set.

Kid Tip: Serve with mini whole grain toast slices.

⸻

4. Banana Peanut Butter Smoothie Bowls

Ingredients:
• 2 frozen bananas
• 1/2 cup plain Greek yogurt
• 1 tbsp peanut butter
• 1/2 cup almond milk
• Optional: 1 tbsp chia seeds or protein powder

Toppings:
• Sliced strawberries
• Granola
• Mini dark chocolate chips (just a few for fun!)

Instructions:
1. Blend bananas, yogurt, peanut butter, and milk until smooth.
2. Pour into bowls and top with fruit, granola, and seeds.

Kid Tip: Let them decorate their own bowl!

⸻

5. Mini Whole Wheat Pancake Sandwiches (with Bacon!)

Ingredients:
• 1 cup whole wheat pancake mix (or make your own)
• 1/2 cup milk
• 1 egg
• 1 tbsp maple syrup
• 4 slices of cooked turkey bacon
• 1/2 banana, sliced
• Optional: almond butter or Greek yogurt spread

Instructions:
1. Make silver-dollar-sized pancakes.
2. Cook bacon and cut each slice in half.
3. Assemble: pancake, almond butter, banana slice, bacon, another pancake.
4. Serve as mini breakfast sandwiches.

Kid Tip: Let kids stack their own “breakfast burgers.”

08/03/2025

Teramisu

🌿✨ 8 Simple Ways to Live Like the Happiest Cultures Around the World ✨🌿

Some of the most joyful and peaceful people on earth live with less. Less clutter. Less stress. Less rushing. More connection. More purpose. More calm.

Here are 8 simple and beautiful ways you can live with more intention and peace, inspired by how people around the world slow down and enjoy life 🙂
1. Hygge from Denmark
Hygge is all about feeling cozy, safe, and warml
Light a candle, wrap up in a blanket, sip something warm, and enjoy time with people you love
Hygge reminds us that small comforts can create big joy.

2. Ikigai from Japan
Ikigai means finding purpose in the little things
It’s doing what you love, what you’re good at, and what makes life feel meaningful
It can be as simple as a morning walk or helping someone in need.

3. Lagom from Sweden
Lagom means not too much and not too little
It’s the peaceful balance of just enough
When you live this way, you feel grounded and less overwhelmed.

4. Dolce Far Niente from Italy
This means the sweetness of doing nothing
You’re allowed to rest and enjoy quiet moments
Doing nothing is not wasted time. It’s space to breathe and be
5. Ubuntu from South Africa
Ubuntu means I am because we are
It’s about community, kindness, and connection
Life becomes richer when we lift each other up and show compassion
6. The Mediterranean Way of Eating
Simple food that is fresh, seasonal, and made with love
Think olives, veggies, fish, herbs, and slow meals with family
It’s not about diet culture. It’s about nourishment and joy.

7. Grounding with Nature
Many cultures spend time with their feet on the earth
Walk barefoot in the grass. Feel the sun on your face
Nature helps you feel calm and connected to something bigger.

8. Siesta and Sacred Rest
People in Spain and many other places take time to rest during the day
A short nap or quiet moment can help you feel refreshed
Rest is holy. You don’t have to earn it. You are worthy of it.

You don’t need a passport to live more simply
You just need a little space to breathe, a little stillness in your day, and the willingness to let go of what no longer serves your peace

Which one of these speaks to you today?
I would love to hear how you’re creating more simplicity in your life

07/17/2025

🌿✨ Curious about essential oils but not sure where to begin? ✨🌿

I’ve been helping busy moms, wellness seekers, and travel lovers create natural wellness routines that actually fit their lifestyle—and I want to help you too!

If you’ve ever wondered:

✅ Which oils are best for beginners
✅ How to safely dilute oils for kids and adults
✅ What kit gives you the most bang for your buck
✅ How to use oils for emotions, immunity, and energy
✅ Whether you can turn your passion into a business…

Then you’re going to love this!

Here’s a quick FAQ to help you get started with doTERRA:

What is doTERRA?
doTERRA is a natural wellness company offering pure essential oils and plant-based solutions for emotional, physical, and home health. Their oils are rigorously tested and ethically sourced.

How do I get started?
The best way to start is with an Enrollment Kit. It gives you a bundle of the most used oils at a discount and includes a wholesale membership for 25% off everything you order.

Which kit is best?
The Healthy Start Kit is great for beginners and includes the top 10 oils.
The Home Essentials Kit has bigger bottles of the same oils and is perfect for families.
The Aroma Essentials Kit is ideal if you love scents and want to ditch toxins.
You can also build your own custom kit.

How do I use the oils?
Aromatically: diffuse or inhale
Topically: apply to the skin with a carrier oil
Internally: only oils labeled safe for internal use—ask me if unsure!

How do I dilute oils?
Use a carrier oil like coconut, jojoba, or almond oil. For adults, 1-2 drops of essential oil in a teaspoon of carrier is usually enough. For children or sensitive skin, start with just 1 drop in a teaspoon or more.

What’s a carrier oil?
It’s a natural oil that helps safely apply essential oils to the skin and avoid irritation.

Do I have to buy every month?
Nope! But with a wholesale account you get access to the Loyalty Rewards Program—kind of like a wellness subscription box where you earn points back and get monthly freebies.

Can I earn money with doTERRA?
Yes! You can simply share with friends and earn commissions or build a business. It’s flexible and totally up to you.

Which oils should I start with?
Lavender, Peppermint, Lemon, Frankincense, Deep Blue, and On Guard are must-haves for sleep, mood, digestion, muscles, and immunity.

Are oils safe for kids?
Yes, when properly diluted. There’s even a pre-diluted Kids Collection designed just for them.

Can I use them while pregnant or breastfeeding?
Yes, with guidance. Stick to gentle oils like Lavender and Frankincense. Avoid hot or stimulating oils unless approved by your provider.

Ready to get started with natural wellness?

Here’s my referral link to join:
👉 https://referral.doterra.me/8439574

Message me and I’ll help you pick a kit, get your oils safely into your daily life, and make the most of your membership. Whether you’re using them for emotional support, immune health, sleep, or self-care—I’ve got your back.

Let’s create a wellness routine that works for you 💜

You've just unlocked an exclusive 25% OFF all products with the help of your friend. That's 25% off every product on doterra.com for a year!

07/10/2025

https://quiz.tryinteract.com/ #/685db36261e49e00159c3f3f Are You Nutritionally Balanced?

🌿 Are You Nourishing Your Body the Way It Deserves? 🥦🍓

Let’s talk modern nutrition—because the old food pyramid is out, and a simpler, smarter guide is in.

📌 What’s the current recommendation?
It’s called MyPlate, created by the USDA to reflect a balanced, real-life approach to meals:
🍽️ Half your plate: fruits & vegetables (especially colorful, fresh, or lightly cooked)
🍽️ A quarter: whole grains (brown rice, quinoa, oats, whole wheat)
🍽️ A quarter: lean protein (chicken, beans, eggs, tofu, fish)
🥛 Plus: a serving of healthy fat or dairy like nuts, avocado, or yogurt

But here’s the truth 👉 Even when we eat well, our food doesn’t have the nutrient density it once did. Soil depletion, stress, and busy lifestyles make it hard to absorb everything our bodies crave.

✨ That’s where doTERRA’s Lifelong Vitality Pack steps in.

🟢 Why I personally love these vitamins:
• 🌱 Whole-food based
• 💪 Supports energy, immune system & brain health
• 💧 Packed with omega-3s, plant polyphenols & essential minerals
• 🧠 Includes natural anti-inflammatory support for mental clarity

This is one daily habit that helps fill in the gaps—especially for women, parents, wellness warriors, and anyone wanting to age with vitality and ease.

🌸 I take it every morning with lemon water or tea and feel the difference in my digestion, skin, and mood.

👇 Drop a 💜 if you want a simple guide to the best daily routine with these multivitamins.
Or DM me and I’ll send you the 3-minute breakdown and my own wellness tracker.

06/14/2025

If your mind feels cluttered and your days are rushed, you are not alone. Meditation is a powerful way to slow down and reconnect with yourself—mentally, emotionally, and spiritually. Through consistent practice and the right guidance, you can experience mental clarity and inner stillness.Here’s how to get started:🌱 Set aside just 5–10 minutes each day🌱 Focus on your breath and notice the rhythm🌱 Read short passages on mindfulness or Scripture🌱 Use simple guided meditations if you’re unsure where to begin🌱 Practice patience—every session is progressI created a free resource with my favorite beginner meditation practices, calming Scripture references, and tools that have helped me stay grounded—even on the busiest days.💌 Want this meditation and mental clarity guide sent straight to your inbox? Drop me an emaill : Teramisutouch@gmail.com “Meditation” and I’ll send it your way.This is more than self-care—it’s soul care.

06/10/2025

🌿 I Show Self Respect By… 🌿

I show self respect by observing before reacting
By pausing to breathe instead of rushing to please
By checking in with my body before I say yes
By honoring what I feel instead of pushing it down

I show self respect by listening to my inner voice
By walking away from what drains me
By surrounding myself with people who see my light
By protecting my peace like it’s sacred—because it is

Self respect shows up in the quiet moments
In the choices no one else sees
In the love I give myself when I’m still learning and growing

If you’re learning to respect yourself more deeply every day
I see you
And I’m with you

💫 Comment “YES” if you’re choosing self respect over self abandonment

06/09/2025

🍝 Homemade Spaghetti with Simple Tomato Sauce – Full From-Scratch Recipe

Serves: 4
Prep Time: 30–40 minutes
Cook Time: 10–15 minutes
Total Time: ~1 hour (plus resting time for dough)

🛒 Ingredients:
For Fresh Pasta Dough:

2 cups all-purpose flour (plus extra for dusting)

3 large eggs

1/2 tsp salt

1 tbsp olive oil (optional for silkier dough)

For Simple Tomato Sauce:

2 tbsp olive oil

3 cloves garlic, minced

1 can (28 oz) crushed tomatoes or fresh tomatoes, peeled and blended

1 tsp salt (to taste)

1/2 tsp sugar (optional)

1/4 tsp black pepper

1 tsp dried oregano or Italian seasoning

Fresh basil leaves (optional)

👩‍🍳 Directions:
1. Make the Pasta Dough:
On a clean surface or in a large bowl, make a mound with the flour and create a well in the center.

Crack in the eggs. Add salt and olive oil (if using).

Using a fork, gradually whisk the eggs, drawing in flour from the edges until a shaggy dough forms.

Knead the dough for 8–10 minutes until smooth and elastic. Add flour as needed if sticky.

Wrap the dough in plastic wrap and let it rest for 30 minutes at room temperature.

2. Roll and Cut the Pasta:
After resting, divide dough into 2–4 pieces. Roll each out on a floured surface or with a pasta machine until thin (setting 5–6 on a machine is good for spaghetti).

Cut into spaghetti strips with a knife or pasta cutter. Lightly toss in flour to prevent sticking.

Let noodles dry slightly on a rack or floured towel for 15–20 minutes if you have time.

3. Cook the Pasta:
Bring a large pot of salted water to a boil.

Add fresh pasta and boil for 2–4 minutes, until al dente. Drain and set aside.

4. Make the Simple Sauce:
In a skillet, heat olive oil over medium. Add garlic and sauté 30–60 seconds.

Add crushed tomatoes, salt, pepper, sugar, and herbs. Stir and simmer for 20–25 minutes.

Taste and adjust seasoning. Add fresh basil at the end if desired.

5. Toss and Serve:
Toss the cooked spaghetti in the warm sauce.

Serve topped with more basil, olive oil drizzle, or grated Parmesan if desired.

🧾 Recipe Receipt:
Item Quantity
All-purpose Flour 2 cups
Eggs 3 large
Olive Oil (optional) 3 tbsp total
Salt 1/2 tsp + to taste
Garlic (minced) 3 cloves
Crushed Tomatoes 28 oz can
Sugar (optional) 1/2 tsp
Pepper & Herbs 1 tsp each
Fresh Basil (optional) A few leaves

06/05/2025

I’m an attempt to save money and to be more healthy , we’re taking on the challenge of eating more tofu this summer . Below are some tofu recipes, enjoy !

1. Southwest Tofu Scramble

Bright, savory—perfect for a high‑protein breakfast or quick dinner.

| Serves: 2 | Time: 15 min | Per serving: ~242 kcal • 16 g protein • 11.7 g fat • 17.6 g carbs |

Ingredients
• 8 oz (226 g) firm tofu, drained & crumbled
• 1 Tbsp olive oil
• ½ cup diced bell pepper
• ½ cup diced onion
• ½ cup cooked black beans, rinsed
• ½ tsp each ground cumin & turmeric
• Pinch salt, black pepper
• Optional: fresh cilantro, salsa, warm corn tortillas

Directions
1. Heat oil in a non‑stick skillet over medium.
2. Add onion & bell pepper; sauté 3 min.
3. Stir in crumbled tofu, cumin, turmeric, salt & pepper; cook 5 min, stirring, until lightly golden.
4. Fold in black beans; heat 1 min.
5. Serve hot, topped with cilantro or tucked into tortillas.

⸻

2. Crispy Baked Tofu & Veggie Sheet‑Pan with Tahini Drizzle

Minimal cleanup, big Mediterranean vibe.

| Serves: 4 | Time: 30 min | Per serving: ~219 kcal • 13 g protein • 15 g fat • 8.5 g carbs |

Ingredients
• 14 oz (396 g) firm tofu, pressed & cubed
• 2 Tbsp olive oil, divided
• 2 cups broccoli florets
• 2 medium carrots, sliced
• 2 Tbsp tahini
• 1 Tbsp lemon juice
• 1 tsp maple syrup or honey
• ½ tsp garlic powder, salt & pepper to taste

Directions
1. Pre‑heat oven to 425 °F / 220 °C.
2. Toss tofu cubes with 1 Tbsp oil, salt, pepper; spread on a parchment‑lined sheet pan.
3. In a bowl, coat broccoli & carrots with remaining oil, garlic powder, pinch salt; arrange beside tofu.
4. Roast 20 min, flipping halfway, until veggies are tender and tofu edges are crisp.
5. Whisk tahini, lemon juice, sweetener & 2 Tbsp warm water until pourable; drizzle over the hot tray and serve.

⸻

3. Spicy Peanut Tofu Buddha Bowl

Balanced macros for active days—great meal‑prep option.

| Serves: 3 | Time: 25 min | Per serving: ~339 kcal • 20 g protein • 14 g fat • 33 g carbs |

Ingredients
• 12 oz (340 g) firm tofu, cubed
• 1½ cups cooked brown rice (warm)
• 1 cup baby spinach
• 1 cup shredded red cabbage
• 1 cup grated carrot
• Peanut sauce: 3 Tbsp natural peanut butter, 1 Tbsp low‑sodium soy sauce, 1 Tbsp rice vinegar, 1 tsp sriracha, 1 tsp maple syrup, 1 tsp sesame oil, warm water to thin

Directions
1. Sear tofu in a non‑stick pan until golden (no extra oil needed if pan is seasoned).
2. Meanwhile whisk peanut‑sauce ingredients until silky.
3. Build bowls: rice base → spinach → veggies → hot tofu.
4. Spoon over sauce, garnish with sesame seeds or cilantro.

⸻

4. Tofu “Caprese” Salad

A lighter, dairy‑free spin that nods to classic Italian flavors.

| Serves: 2 | Time: 10 min (plus 15 min press) | Per serving: ~185 kcal • 13 g protein • 11.5 g fat • 7.6 g carbs |

Ingredients
• 8 oz (226 g) extra‑firm tofu, pressed & sliced ¼ in thick
• 2 ripe tomatoes, sliced
• Handful fresh basil leaves
• 1 Tbsp extra‑virgin olive oil
• 1 Tbsp balsamic glaze or vinegar
• Pinch flaky salt & cracked pepper

Directions

Layer tofu and tomato slices, tucking basil between. Drizzle with olive oil and balsamic, sprinkle salt & pepper, serve chilled.

⸻

5. Maple‑Ginger Tofu Lettuce Wraps

Sweet‑savory filling in crisp lettuce leaves—kid‑friendly and picnic‑ready.

| Serves: 4 | Time: 20 min | Per serving: ~139 kcal • 11 g protein • 5 g fat • 12 g carbs |

Ingredients
• 14 oz (396 g) firm tofu, crumbled
• 1 tsp sesame oil
• 2 Tbsp maple syrup
• 1 Tbsp low‑sodium soy sauce
• 1 Tbsp grated fresh ginger
• 1 clove garlic, minced
• 1 cup shredded purple cabbage
• 1 cup grated carrot
• 12‑16 butter‑lettuce leaves

Directions
1. Heat sesame oil in skillet; sauté garlic & ginger 30 sec.
2. Add tofu; cook 5 min, stirring, until edges brown.
3. Stir in maple syrup & soy sauce; cook 2 min to glaze.
4. Fold in cabbage & carrot; cook 1 min just to wilt.
5. Spoon filling into lettuce leaves and roll.

⸻

Why Tofu?
• Complete plant protein: Contains all nine essential amino acids.
• Bone support: Calcium‑rich (149 mg / 100 g) and a modest iron source.
• Versatile & budget‑friendly: Adapts to bold spices or subtle marinades. 

Enjoy experimenting—and feel free to swap in seasonal veggies or your favorite herbs while keeping the nourishing tofu

05/27/2025

Just because we’re traveling doesn’t mean we leave our wellness behind.”

Hey mamas 💕 it’s Terri Lyn here—Licensed Massage Therapist, Physical Therapist Assistant, holistic mama of two, and your go-to wellness travel guide. I’ve been helping women heal and feel good in their bodies for over 14 years, and I know what it’s like to manage life on the go.

Whether I’m packing for a trip with the kids, heading to a wellness event, or helping another mom hit reset, I keep one thing in mind: healing is priority.
So today I’m sharing 5 powerful health & workout tips for moms who travel—rooted in science from places like Harvard Health, Mayo Clinic, and the CDC—but also 100% real-life tested by me and the amazing women I work with.

“Your body craves movement—even if it’s just 10 minutes.”
Harvard Health says it and I’ve seen it firsthand in therapy work: micro-movements make a BIG impact. Traveling? Do squats while the kids brush their teeth. Power walk through the terminal. Use resistance bands while watching Netflix in the hotel. Your muscles—and your mind—will thank you.

“Hydration is not optional, it’s essential.”
When clients tell me they feel drained, bloated, or stiff after traveling, water is almost always the missing link. Keep a refillable bottle handy, and aim to sip throughout the day. Mayo Clinic recommends drinking at least half your body weight in ounces. Add lemon or a pinch of salt for added minerals, especially if you’re flying.

“Your mind deserves nourishment too.”
Between airports, screaming toddlers, and new time zones, it’s easy to feel off-center. I bring my journal, breathe deeply, and use apps like Calm or Insight Timer to stay grounded. The CDC has entire wellness toolkits focused on the power of reflection, even during transitions.
Write 2-3 things you’re grateful for each morning—it changes your whole day.

“Fuel your body with intention, not impulse.”
I tell my wellness clients all the time: your gut affects your mood, your energy, and your sleep. When I travel, I bring snacks like almonds, clean protein bars, and fruit cups. Choose real food when you can. The Cleveland Clinic says even quick stops can be nutritious with the right plan.

“Sleep is sacred. Prioritize it.”
Your nervous system needs deep rest to reset. Harvard studies show that lack of sleep increases cortisol (stress hormone), affects digestion, and triggers cravings. I always travel with my own pillowcase, magnesium spray, and tea. My routine helps my body feel safe—no matter where I am.

Mamas, you are the heartbeat of your family.
You deserve to feel whole, even while traveling. These tips aren’t about perfection—they’re about protecting your peace and honoring your body. Small shifts = big results. You’ve got this.

Which one will you try first? Or do you already have a travel wellness trick that works wonders? Share it in the comments—we’re better together 💛

Looking for more ??

Message me for a pdf of my Favorites for on the road exercise regimens .

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