SeaRenity Healing/Heidi Toth- Health Coach, Middletown, NJ (2025)

10/10/2025

Nourish Your Spirit This October with Healing Touch

As the leaves change and the air grows crisp, it’s the perfect time to turn inward and nourish your spirit. Healing Touch offers a gentle, energy-based approach to restore balance, elevate your mood, and connect you with your inner self. This October, give yourself the gift of spiritual alignment and holistic well-being.

Ready to experience the transformative power of Healing Touch? Whether you’re looking to deepen your spiritual connection or simply find more peace in your daily life, we’re here to help.

Book your session today and start your journey toward a more balanced and nourished spirit.

10/09/2025

There’s something most of us were never taught about mornings: your nervous system needs a little time to come online. Not in a productivity kind of way, but in a physiological one. When you ease in, instead of jolting awake, you give your hormones a better chance to show up in rhythm without the stress response running the whole show.

One of the ways I like to begin the day has nothing to do with doing more.

It goes just like this:

Sit up slowly. Let your feet find the ground. Put one hand on your chest, the other on your belly. Take a few easy breaths and feel the weight of your body. Let your mind stay in the room, not on your to-do list. Even a minute like this tells your body it’s safe enough to shift out of alert mode.
That shift, as small as it seems, is what allows energy to build throughout the day instead of draining by noon. It’s what steadies your focus, your mood, and even your appetite.

You don’t need a full morning routine to get this right. You just need space. A pause. A quiet reminder to your body that it’s okay to begin slowly.

That’s what balance often looks like. Not perfect meals or perfect timing. Just a more thoughtful entry into the day. One that starts with you, not everything waiting on the other side of your phone.

10/08/2025

Let’s be honest... sometimes, fast food is the only option. Maybe you’re driving between meetings, stuck late at the office, or simply too worn out to cook. Whatever the reason, it’s easy to hit the drive-thru and instantly feel like you’ve “blown it.”

But here’s the thing: gut-friendly eating is about making thoughtful, doable choices with what’s in front of you. And that can absolutely include fast food.

Here are a few ways to support your digestion, even when your meal comes in a paper bag:

- **Prioritize protein and fiber.**

Start with a base that helps keep blood sugar steady and digestion moving. Grilled chicken, beans, or eggs are good bets. If there’s an option to add a side salad, fruit cup, or even a small veggie portion, take it. These little additions help your gut feel more supported.

- **Watch the fried overload.**

You don’t have to skip all the comfort food, but maybe it’s the burger or the fries -- not both. Reducing that “fried-on-fried” combo helps ease the burden on your digestion and can prevent that heavy, sluggish feeling afterward.

- **Go easy on sauces and extras.**

Many fast-food sauces, spreads, and dressings are loaded with added sugars, seed oils, and artificial thickeners that can irritate your gut. Ask for them on the side. That way, you stay in control of how much goes into your meal.

- **Hydrate wisely.**

It’s tempting to reach for soda, but your gut will thank you for choosing water, unsweetened iced tea, or sparkling water instead. Hydration plays a bigger role in digestion than most people realize.

- **Slow down, even just a little.**

Just because it’s fast food doesn’t mean you have to eat it fast. Take a moment. Breathe. Chew slowly. That pause can make a real difference in how your body handles the meal.

Just start with the next choice, the one right in front of you.

09/26/2025

🤍 When was the last time you held space for yourself?

Not to push.
Not to fix.
Just to be.

Life moves fast, and it’s easy to lose track of how you're really feeling. Holding space isn’t selfish—it’s sacred.

It’s how we check in, breathe, and come back into alignment with what actually matters.

✨ Healing Touch creates that sacred space.
It’s a gentle, nurturing practice that helps calm the nervous system, release energetic tension, and reconnect you with your inner truth.
In a session, there’s nothing you have to do.

Just be held in a space where your energy can realign—and your spirit can exhale
💚 You deserve that kind of space. Let’s create it together.

📅 Book your Healing Touch session today and give yourself the gift of deep, intentional support.

09/24/2025

You can be eating all the right things and still feel bloated, heavy, or tense after meals.

Sometimes it’s not the food.
It’s your body’s state when you’re eating it.

Your digestive system depends on your nervous system.
When you’re anxious, distracted, or rushing, your body stays in go-mode. That makes it harder to break down food, absorb nutrients, or feel settled afterward.

This is where your breath really matters.

Slow, intentional breathing doesn’t just calm your mind, it signals safety to your entire system. That’s the green light your digestion has been waiting for.

Before your next meal, try this:
Put one hand on your belly.
Inhale slowly through your nose.
Exhale even slower through your mouth.
Do that a few times.
Nothing fancy. Just quiet attention.

You might feel your shoulders drop. Your belly soften.
That’s the shift.

Sometimes you just need to remind your body it’s safe to receive what you’re already giving it.

09/22/2025

When stress shows up, most of us reach for what’s familiar. We scroll. We snack. We pour another coffee. Not because we’re doing something wrong but because we haven’t been taught how to reach for something that actually helps.

That’s why I often walk clients through building a stress toolbox. Not a metaphor. A real, physical collection of things you can turn to when your nervous system feels stretched thin.

Here’s how we start:

**Make it tangible.**

Grab a basket, a small box, or even a drawer by your bed. The point is to make it real. Fill it with things that feel grounding to you. Maybe it’s a tea you love, a scent that calms your body, a stone that fits just right in your palm, or a journal that feels like a safe place to land.

**Choose what feels personal, not just practical.**

Include something that reminds you who you are. A photo from a day you felt strong. A playlist that brings you back to your breath. A sticky note with a reminder that you’ve made it through hard things before.

**Keep it simple and accessible.**

Just one breathwork practice. One stretch. One thing you can do in less than two minutes that helps your body shift gears. The smaller and easier it is, the more likely you’ll use it when you need it.

**Include something sensory.**

Chewing a few almonds. Smelling lavender oil. Running your hand across a soft texture. These small moments remind your body that it’s okay to soften.

**Revisit it regularly.**

Your needs will change, and your toolbox should, too. Check in every now and then. What still helps? What doesn’t? Swap things out as you grow.

You don’t have to wait until you’re unraveling to offer yourself support. Sometimes, the smallest thing is enough to steady the moment you’re in.

09/19/2025

🌟 Your energy knows the truth before your mind catches up.

Ever walked into a room and just felt something was off?

Or met someone and immediately felt drawn to—or repelled by—their energy?

That’s your intuition at work.
That’s your energy tuning in.

✨ Healing Touch works with that energy. It helps clear what’s clouding your inner knowing and brings you back into alignment with the part of you that always knows.

Because your body doesn’t lie.
Your energy doesn’t lie.
You already have the wisdom—you just need the stillness to hear it.

➜Ready to reconnect with your inner clarity? Let’s book your session.

09/18/2025

There’s something about foil pack dinners that feels like a little gift to yourself at the end of the day. You toss together a mix of protein, fresh veggies, and your favorite seasonings, wrap it all up in foil, and let the oven do the rest. No stirring, no hovering over the stove—just a perfectly cooked, flavorful meal that practically makes itself.

It’s one of those simple hacks that saves time and minimizes cleanup, too. Plus, it’s so versatile—you can go Mediterranean with chicken, zucchini, tomatoes, and oregano, or keep it classic with salmon, asparagus, and a squeeze of lemon. The best part? You can make a few packs ahead of time so they’re ready to go when your day gets hectic.

09/17/2025

If your digestion feels off, and nothing seems to stick, no matter how clean you eat or how many supplements you try, look at how your day begins.

Here are five gut-supportive shifts most people overlook:

**Stop eating late at night. Notjust fordigestion, but for how your gut works the next morning.**

Your gut cells follow a rhythm. If they’re still working at midnight, they’re less responsive to cues in the morning. That can lead to slower motility, constipation, and waking up bloated.

Try creating a 12-hour window between your last bite and your first meal the next day to give your body time to rest.

**Before eating, smell your food.Literally.**

Your body starts releasing digestive enzymes before you take the first bite. If your senses are involved, the whole system prepares better. Smelling your food before eating can help your system get ready, especially if you usually feel heavy or bloated after meals.

This is called the cephalic phase of digestion, and most people completely skip it.

**Get warm from the inside.**

Cold smoothies, icy coffee, raw veggies first thing in the morning -- these can all slow down digestion in people who already feel sluggish.

Try starting the day with something warm: broth, ginger tea, warm lemon water, or even a simple cooked breakfast. Warmth relaxes the GI tract and improves flow.

**Stimulate your vagus nerve on purpose.**

Your digestion doesn’t run on willpower. It runs on your parasympathetic nervous system. If your body still thinks it’s “on alert” from yesterday, it won’t digest well, no matter what you eat.

Try humming, gargling, or even splashing your face with cold water before breakfast. These small physical signals tell your body it’s safe to rest and digest.

**Don’t eat until you’re calm. Not just seated. Calm.**

If you’re scrolling, rushing, or mentally already at work, your gut isn’t fully online yet. Wait until you feel even 10% more grounded. Your body digests food better when you’re actually present for it.

09/15/2025

You wake up and reach for your phone without even thinking. One quick check turns into fifteen minutes of scrolling. News, emails, texts, group chats -- your brain is already on high alert, and you haven’t even gotten out of bed.

By the time you stand up, your jaw’s tight, your mind’s racing, and you’re already overstimulated before the day has really started.

This isn’t just about phone addiction. It’s nervous system overload.

When we constantly take in information, especially first thing in the morning, our body responds like it’s under pressure. That steady stream of alerts and opinions keeps the brain in a heightened state, making it hard to calm down, hard to focus, and hard to just feel like yourself.

It’s not that technology is bad. It’s that our bodies were never designed to process this much input, this often, this fast.

So, what can you do if your screen habits are starting to wear you down?

**Try this:**

- **Don’t start the day with your phone.** Give yourself ten quiet minutes first. Breathe, stretch, drink water. Let your own thoughts come before everyone else’s.
- **Create simple boundaries.** You don’t have to cut out tech completely. Just choose times when you’re unavailable, maybe one screen-free hour in the evening or putting your phone in another room during meals.
- **Let your nervous system catch its breath.** That could mean stepping outside, washing your hands with warm water, or just staring out the window for a few minutes. Anything that helps you come back into your body.

It’s not about getting all the steps right. It’s about noticing when your system feels overstretched and gently finding your way back, whatever that looks like for you.

09/13/2025

🌪️ Change can shake your whole world—even when it’s something you chose.

Whether it’s a new beginning or an unexpected twist, transitions often stir up emotions that leave you feeling off balance, overwhelmed, or even a little lost.

Healing Touch offers a gentle, grounded way to support you during these shifts—helping you feel more centered, calm, and connected to yourself.

Your energy doesn’t have to stay stuck in the chaos.
There’s a softer way forward.

✨ Want to learn more about how Healing Touch can help you? Give me a call.

09/12/2025

Hey, everyone! It's that time of the week again when we plan our meals for the upcoming days. Taking a few moments to map out your menu can save you time, stress, and money throughout the week. Plus, it's an excellent way to ensure you eat balanced and nutritious meals.

I've included a simple, healthy recipe idea for your consideration – Lemon-Ginger Chicken Soup with Kale. 😋
Ingredients
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric powder (optional, for extra anti-inflammatory benefits)
• 4 cups low-sodium chicken broth
• 2 cups cooked shredded chicken (from rotisserie or poached chicken breast)
• 1 cup chopped kale, stems removed
• 1 teaspoon lemon zest
• Juice of 1 lemon
• ½ teaspoon sea salt (or to taste)
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional, for heat)
• ½ teaspoon dried thyme or oregano
• ½ cup cooked quinoa or brown rice (optional, for added heartiness)
Instructions
1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrots, and celery, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
4. Add the turmeric, salt, black pepper, red pepper flakes (if using), and dried thyme, stirring to coat the vegetables.
5. Pour in the chicken broth and bring to a gentle simmer. Let cook for 10 minutes to allow the flavors to meld.
6. Add the shredded chicken and chopped kale, stirring to combine. Simmer for another 5 minutes until the kale is tender.
7. Stir in the lemon zest and fresh lemon juice, adjusting seasoning to taste.
8. If using quinoa or brown rice, stir it in just before serving for added texture.

SeaRenity Healing/Heidi Toth- Health Coach

10/10/2025

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