To-hi-ya LLC, Nutrition Coaching

08/10/2026

Happy Monday everyone! I hope you are enjoying the rain here in South-east Michigan, with it brings a mini-cool down.
All this rain has inspired a post about hydration!

First the basics - how much water do I need? Divide your body weight in half and that is how much water in ounces you need.
You should also get about 10-20% of water from foods. Some foods that are high in water content are:
Watermelon, Cucumber, Celery, Strawberries, Lettuce, Tomatoes, Cantaloupe, Peaches and Apples. Bonus, they all contain vitamins and minerals our bodies need!

Here one of our favorite Summertime treats! Enjoy!

08/06/2026

The body we have tomorrow is made up of the food we eat today.
Let's make smart choices today.

07/28/2026

Are you ready to connect with yourself, the Earth, and other women? Join us for a Women’s Elemental Gathering - Returning to the Wisdom of Earth, Water, Fire & Air✨
It's all happening next month! September 25-27th in Bellaire, Michigan.
Now through September 1, 2026, you can get $25 off registration as part of our birthday month celebration!

There is a rhythm within the natural world that mirrors the rhythm within us. When we slow down, breathe deeply, and listen to the land, we remember who we are.

You are invited into a sacred space of connection and restoration where women gather to honor the elements, awaken the senses, and reconnect with the wisdom that lives within the body, the breath, and the earth.

Together we will journey through practices and teachings that honor our relationship with the land and the elements.
💧🌎🔥🌬️
This space is created to be supportive, intentional, and deeply nourishing. A place where women can speak, listen, reflect, and simply be.

🌿 Come as you are. Leave grounded, restored, and reconnected.
This is a no alcohol no drug event.

For more information and pricing click here:

SEPTEMBER 25-27, 2026 BELLAIRE, MICHIGAN ✨ A Women’s Elemental Gathering Returning to the Wisdom of Earth, Water, Fire & Air There is a rhythm within the natural world that mirrors the rhythm within us. When we slow down, breathe deeply, and lis

07/26/2026

Eating what is in season provides the best flavor and most nutrients since it is at its peak!

Here's what is currently in season:

Tart cherries – Michigan’s signature fruit!
Blueberries, Blackberries, and raspberriesPeaches
Melons
Green beans - so good!
Cucumbers
Tomatoes
Sweet corn.

Enjoy!

07/19/2026

Can we talk a minute about the air?
I was in California most of the week and when I came back to Michigan I was shocked! I heard about the air quality and saw pictures while I was gone, but it was something else when I smelled and breathed it, including today!

While today seems better, maybe because we can't "smell" it anymore, it is still dangerous! What is important here is the fine particulate matter. It is super small, for scale a PM2.5 microns is roughly one-thirtieth the width of a human hair! These particles are small enough to bypass our body's natural filters, travel deep into the lungs, and pass into the bloodstream. We do not have a natural filter system for this in our bodies!

Please make sure you check the AQI not your sense of smell or the false statement our brains wants to believe that it's just a haze.

Here's what you should do according to Fred LaPoint, Stronach Township Fire & Rescue:

Inside:
● Keep windows and doors closed. Run your air conditioning or air handler on recirculate — not on the setting that pulls outdoor air in.
● Run a portable air purifier with a HEPA filter if you have one. A well-sealed room with a purifier is the cleanest air most people can reach this week.
● No purifier? Here's the cheap, quick fix: tape a MERV-13 furnace filter to the intake side of a box fan and run it in the room where you spend the most time. It's a few dollars at the hardware store, it works, and it can make a real dent in the particulate in a small room. Watch the arrows on the filter so the air pulls through it, and don't leave the fan running unattended overnight.
● Skip anything that adds indoor particulate: no candles, no frying, no vacuuming without a HEPA unit, no wood stove.
● Check on neighbors — especially older adults, people with heart or lung conditions, and families with small children — who may not have AC or a purifier.

If you have to go out:
● Check the real AQI first — MiAir, AirNow, or your weather app's air-quality number — not the sky.
● Keep it short and keep it easy. This is not the week for a 5-mile run or heavy yard work. Exertion pulls far more air, and far more particulate, into your lungs.
● If you must be out in it for a stretch, a properly fitted N95 or better respirator offers real protection. A cloth mask or surgical mask does not stop PM2.5.
● Know your body's warning signs: difficulty breathing, chest tightness, a persistent cough, or throat irritation mean get inside and reassess. Chest pain or serious shortness of breath is a 911 call, not a tough-it-out.
In the car:
● Set your air conditioning to recirculate — the button that shows a car with a curved arrow looping inside it. On the fresh-air setting, your vents are pulling smoky outside air straight into the cabin. Recirculate keeps the system cycling the air already inside instead of feeding you more of what's out there.
● Keep the windows up. An open window undoes everything the recirculate setting is doing for you.

Bottom line: Trust the particulate figures, not your eyes or sense of smell. The sky is not a reliable indicator of safe air to breathe.
And don't forget about your pets!

07/11/2026

Did you know that exercise also benefits your brain? It's true! As little as 35 minutes a week will help with cognition.
Exercising before a difficult cognitive subject at school or work has been shown to improve cognition right after by 35%! 35%!
Let's get moving!

07/10/2026

Wellness isn't just about nutrition. It encompasses body, mind, and spirit. You cannot truly have wellness without your body and mind being in balance. What you eat affects your body and your mood and how you move your body effects your mental health. It's all connected. Make sure to follow us for little steps you can take that have a big impact.

06/22/2026

Happy Father's Day to all the Dad's out there!

06/18/2026

06/18/2026

Southeast Michigan, it's beautiful out! Open those windows and let the fresh air cleanse your home.
*Bonus scent of wild roses when making this video*