SeaRenity Healing/Heidi Toth- Health Coach

12/10/2025

Gut health gets mentioned so often that it starts to sound like marketing shorthand. But when you zoom in, it’s less about the buzzword & more about the signals your body sends,

The brain fog that lifts after a better bowel movement

Some mornings, the mind feels clearer -- not necessarily because you got more sleep, but because your digestion has finally completed its process. It didn’t feel sluggish or urgent; it was just finished. You might not have realized it until the mental fog lifted, but once it did, you noticed a difference. Mental clarity isn’t only your mindset; sometimes, it’s linked to your gut health.

The joint stiffness that lessens after 2 weeks of focusing on fiber.

It can be subtle. You notice that your hands ache less when you reach for a mug, or that your knees don’t throb as much after sitting on the floor. Inflammation is a slow burn; you don’t always notice it diminishing. However, the relief that comes when it does, especially in the gut, holds value.

The resilience that builds when meals stop being a threat

When you’re no longer bracing before every bite, or scanning your body for bloating something opens. The gut is where we absorb safety. It’s where the nervous system picks up on whether it’s okay to rest, digest, & engage. When that feels supported, stress feels different.

The skin changes that signal inner shifts.

You can track flare-ups on your face before they come. Or catch the glow after a week of consistent digestion. The gut-skin connection isn’t only about food sensitivities. It’s also about elimination, detoxification, & the way your body gets to say what it no longer wants to hold.

The steadiness that returns without needing to explain it.
Some days, your body just feels more available. You’re not negotiating with energy crashes or erratic moods. You’re not overcorrecting. You’re just… steady. That steadiness often begins in the gut, long before you give it credit.

This is what it means for gut health to be foundational. Not as a slogan, but as the place where your body gathers its cues, restores its rhythm, & starts to trust itself again. That trust doesn’t come all at once. But when it does arrive, you feel it everywhere.

12/08/2025

You walk into a cozy, quiet room bathed in soft light. There’s no rush or noise, and it looks like the perfect spot to unwind. Yet, you might notice that your body doesn’t quite agree with the peaceful vibe. Your jaw feels tight, your breath is a little shallow, and your shoulders are still tense.

It can be a bit puzzling when your surroundings scream safety, but your body doesn’t quite get the message. You're definitely not alone in feeling this.

Often, it has less to do with the space you’re in and more to do with what your nervous system has learned to expect.

The alertness doesn’t always turn off when the stress does.

After periods of high output, change, or chronic overwhelm, the body can stay in a kind of readiness. Even if the task is done or the threat has passed, the system may still be scanning. Not because anything’s wrong, but because it hasn’t yet registered that it’s safe enough to slow down.

Hypervigilance can be quiet, but persistent.

You might not feel panicked, but there’s a subtle grip. Maybe it shows up as tightness in your chest while cooking dinner, or the need to check your phone even when nothing urgent is happening. It’s a loop that’s easy to fall into when your system hasn’t been given steady cues to soften.

The return to rest isn’t about pushing through -- it’s about creating conditions for safety.

The body doesn’t relax on command. It begins to exhale when it senses it can. Sometimes that starts with a slower breath while standing at the sink. A stretch before sitting down to work. A few moments of stillness after a long day.

These are small, quiet ways of letting the system know: nothing’s being asked of you right now.

If your body doesn’t respond right away, that’s okay. Some patterns were built for protection. They ease over time, not all at once.

12/04/2025

Mornings are a chance to set the tone for the day, but some of our go-to habits can quietly work against us. If your energy feels unpredictable or your mood tanks before noon, it might be worth looking at how you start your day. Here are a few common routines that can mess with your hormones without you even realizing it:

# # # **1. Skipping Breakfast (or Just Grabbing Coffee)**

It’s easy to rush out the door with just caffeine in your system, but that morning coffee on an empty stomach can spike your cortisol—the hormone your body releases under stress. You might feel alert at first, but that wired feeling often crashes later. Research from the Cleveland Clinic shows that drinking coffee before breakfast can increase cortisol levels, making you feel more stressed and less balanced.

Instead, try starting with something simple that has protein, healthy fat, and fiber. Even a quick egg scramble or a bowl of oats with nuts can help keep your energy and mood steadier.

# # # **2. Scrolling Right After You Wake Up**

Grabbing your phone first thing might feel automatic, but the blue light from screens can mess with your body’s natural rhythm. It interferes with melatonin, the hormone that helps regulate sleep, and can throw off your circadian rhythm. This can affect hormones tied to appetite, stress, and how awake you actually feel. Instead, try to let in some natural light as soon as you wake up. Open the curtains or step outside for a minute; it’s a small shift that can make mornings feel a little less rushed.

# # # **3. Forgetting to Hydrate**

If the first thing you reach for is coffee, you’re not alone. But starting the day dehydrated can put extra stress on your adrenals, raising cortisol and making you feel more anxious or sluggish. Even a little dehydration can make it harder to find your footing in the morning. Try drinking a glass of water before anything else. It’s a simple way to help your hormones start off on a calmer, more balanced note.

Just notice which of these habits might be showing up in your mornings and experiment with one small change this week.

12/03/2025

Your gut does more than break down food. It processes your pace, your stress, your emotions, and the constant stream of information coming at you all day long.

When digestion feels off, it’s easy to blame food. But sometimes, the real shift your body needs isn’t on your plate. It’s in the space around it.

One of the most overlooked ways to support your gut is to step away from stimulation, especially screens. The endless notifications, blue light, and mental noise don’t just drain your energy. They keep your nervous system on alert, which directly affects how well you digest, absorb, and eliminate.

This is where something as simple as a magnesium bath can become more than a self-care ritual. When you step out of constant input, let your eyes rest, your breath slow, and your body soften into warm, mineral-rich water, you’re offering your nervous system a moment to shift out of defense and into rest.

Magnesium supports the part of your system responsible for repair and digestion. When paired with real quiet it helps create the internal conditions your gut needs to function with more ease. I make two handcrafted magnesium products a Sea Salt Mineral Bath and Magnesium Lavender Lotion. Check out on my website at https://heiditothcoach.com/product-category/bath-and-body/

What your body is really asking for is a little more room to breathe, to slow down, and to come back into itself. Not so you can be more productive or check another thing off your list, but so it can finally stop bracing and begin to do what it knows how to do -- restore, digest, and return to balance in its own time.

12/02/2025

When you’re tired, bloated, and overwhelmed, food can feel complicated. The fridge might be full, but nothing feels quite right. And that’s often when we reach for quick fixes or skip meals entirely -- both of which can make us feel worse. This is actually when your body needs the most support, just in a simpler, more digestible form.

If you’re bloated:

Your gut is likely asking for relief, not restriction or drastic elimination.

Reach for:

- Cooked vegetables like zucchini, carrots, or squash. They’re easier to digest than raw veggies and still offer fiber and nourishment.
- Potassium-rich fruits, such as bananas or cooked apples, ease water retention and support regularity.
- Fresh ginger in tea or grated into food. It’s warming and soothing and can help reduce inflammation and bloating.
- Plain yogurt or kefir with live cultures to gently restore gut balance.
- Hydrating options like cucumber, steamed asparagus, or a small bowl of warm broth -- especially if you’ve been too bloated to drink much water.

Avoid** raw salads, carbonated drinks, and heavy or greasy meals until your digestion feels more settled. Think gentle, not drastic.

If you’re fatigued:

When energy is low, your body needs steady nourishment -- not a sugar spike and crash.

Try:

- Oats or quinoa for complex carbohydrates that release energy slowly.
- Sautéed greenslike spinach or chard are good for minerals like iron and magnesium.
- Eggs, lentils, or roasted chickenfor steady protein to help fuel your day.
- A handful of soaked walnuts or pumpkin seedsare good for healthy fats that also support brain function.
- And above all, hydrate. Fatigue can often be dehydration in disguise.

If you’re overwhelmed:

This is where how you eat becomes just as important as what you eat.

Support your nervous system by:

- Eating without multitasking.
- Chewing more slowly than usual.
- Taking three slow breaths before the first bite.
- Sipping peppermint or chamomile teaafter to support digestion and calm.

Let your meal be a moment to check in, not check out.

And if you’re unsure where to start, that’s normal. These small shifts are meant to support, not add pressure.

12/01/2025

When a week has you feeling stretched thin -- maybe it’s the endless hours in front of a screen, restless nights of sleep, or grabbing meals on the go -- there’s a comforting approach to eating that can help you find your balance again. This isn’t about drastic resets or trendy cleanses; it’s about nourishing your body with foods that feel like home.

Think slow-digesting, mineral-rich ingredients that are not only satisfying but also simple to prepare.

Here’s what I tend to reach for, without needing to think much about it:

**Rice bowls with warm vegetables and eggs**

The base is always the same: white rice cooked in broth. I layer on wilted greens, steamed squash or zucchini, maybe some pickled carrots from the back of the fridge. A jammy egg on top. The kind of bowl you can eat slowly or quickly, and still feel better either way.

**Soup that lasts for a few days**

Usually lentil or chickpea-based, simmered with onions, celery, and a dash of cumin or smoked paprika. I’ll make it on a Sunday afternoon and portion it into jars. The smell of it on the stove is almost more grounding than the meal itself.

**Full-fat yogurt with olive oil and seeds**

Spoonfuls of Greek or sheep’s milk yogurt in a small bowl. A drizzle of good olive oil, a handful of pumpkin seeds, and flaky salt. Cold, creamy, savory. It works as a snack or a strange-but-satisfying breakfast when nothing else appeals.

**Roasted root vegetables tossed in tahini**

Sweet potatoes, parsnips, or beets roasted until the edges catch. I’ll make extra and store them in glass containers, then spoon over a dressing of tahini, lemon, and garlic when I’m ready to eat. Soft, earthy, grounding.

**Herbal infusions or broth instead of caffeine**

I usually swap coffee for something that feels more hydrating, like nettle or lemon balm steeped in a pot. Or a mug of warm broth with salt and a squeeze of lime.

They’re steadying without needing to be perfect, flavorful without being complicated. They don’t fix anything, but they do help me find my footing again.

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

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