Category: Food

A Holistic Approach to Health and Wellness

by Suzanne Horrocks Wellness, posted in Exercise/Movement, Food, Gratitude, Growth & Expansion, healthy habits, Healthy Lifestyle, Holistic & Integrated Approaches, Holistic Mental Health Practices, Integrative Health, Integrative Health, Longevity & Healthy Aging, Mental & Emotional Wellness, Mind/Body Connection, Natural Solutions, Preventative Self-care, selfcare, sleep, stress-management, Uncategorized
Middle-aged woman, thriving

Simple Habits for a Thriving Life

In a world that often pressures us to focus on quick fixes and isolated goals—like crash diets for weight loss or an intense gym routine to “get in shape”—it’s easy to feel overwhelmed and burnt out. The truth is, genuine, long-lasting wellness isn’t achieved through extremes; it’s a journey built on a foundation of integrated, balanced habits.

Welcome to the power of a holistic approach to health and wellness.

At SuzanneHorrocka.com, we believe that you are a whole being—not just a collection of separate parts. True vitality springs from nurturing your mind, body, and spirit equally. Adopting holistic healthy habits means stepping back and viewing your health as an interconnected system. When one area thrives, it lifts the others, creating a powerful synergy for a joyful, energetic, and sustainable life.

Ready to stop chasing fleeting fads and start creating a life of balance? Let’s dive into the core pillars of true mind body wellness and the simple, impactful habits you can start building today for a truly healthy lifestyle.

🥗 Pillar 1: Nourishment—The Fuel for Your Body and Mind

What you eat is the literal building block of your physical health, but it also profoundly impacts your mood, energy levels, and cognitive function. This pillar is about more than just counting calories; it’s about intentional, nourishing choices.

The Habit of Whole Foods

Focus on incorporating more whole, unprocessed foods into your daily diet. Think vibrant vegetables, lean proteins, healthy fats, and complex carbohydrates.

  • Mindful Eating: Slow down. Chew thoroughly. Put away the screen and pay attention to the textures and flavors of your meal. This simple act transforms eating from a hurried task into a moment of self-care.
  • Hydration is Key: Your body is over 60% water. Start your day with a large glass of water, and carry a water bottle throughout the day. Optimal hydration impacts everything from energy and digestion to clear skin and mental clarity.
  • Embrace Color: Try to “eat the rainbow” every day. The different colors in fruits and vegetables represent different vitamins and antioxidants, ensuring you get a broad spectrum of nutrients.

By creating healthy eating habits, you are laying the physical groundwork for emotional and mental resilience.

💪 Pillar 2: Movement—The Joy of an Active Body

Our bodies were designed to move. Movement isn’t punishment; it’s a celebration of what your body can do and a powerful tool for mood regulation. This pillar encompasses everything from a challenging workout to a gentle stretch.

The Habit of Daily Motion

Forget the pressure of a two-hour gym session. Consistency is the secret weapon for a healthy lifestyle.

  • Walk More: It’s arguably the most underrated form of exercise. A brisk 30-minute walk can clear your head, boost your metabolism, and get you your daily dose of Vitamin D (if you’re outdoors).
  • Find Your Joy: If you hate running, don’t run! Choose an activity that genuinely brings you happiness, whether it’s dancing, gardening, hiking, or swimming. When you enjoy it, it becomes a sustainable habit, not a chore.
  • Stretch and Mobilize: Dedicate five to ten minutes each day to light stretching or foam rolling. This improves flexibility, reduces muscle tension, and supports better posture—all vital components of physical wellness as we age.

🧠 Pillar 3: Inner Peace—Tending to Your Mental and Emotional Self

This is where the holistic difference truly shines. Your mental and emotional state dictates your stress levels, your relationships, and your overall outlook on life. Prioritizing this area is non-negotiable for holistic wellness.

The Habit of Mindful Connection

Modern life is loud. Creating space for silence and reflection is the antidote to chronic stress.

  • Schedule Rest: Rest is productive. It is when your body repairs and your brain consolidates memories. Ensure you’re getting 7-9 hours of quality sleep. This simple habit is the single most powerful health hack available.
  • Practice Meditation or Deep Breathing: Even five minutes a day can rewire your brain for calmness. Deep breathing (diaphragmatic breathing) immediately activates your parasympathetic nervous system, telling your body it’s safe and reducing cortisol.
  • Journal for Clarity: Unload the mental clutter onto a page. Journaling for just a few minutes can help you process emotions, identify stressors, and track patterns that are impacting your emotional health.

By focusing on mind body wellness, you stop reacting to stress and start responding to life with thoughtful intention.

🌟 Pillar 4: Purpose and Connection—Fueling Your Spirit

A sense of purpose and strong social connections are often overlooked in traditional health plans, yet they are crucial for a fulfilling and resilient life. This pillar is about feeling connected to something bigger than yourself.

The Habit of Growth and Contribution

A vibrant spirit comes from engaging with the world and continuing to grow.

  • Connect Authentically: Nurture your relationships with friends and family. Social connection is a powerful health determinant, lowering the risk of anxiety and depression. Schedule that phone call or coffee date.
  • Learn Something New: Engage your intellectual wellness by reading a new book, learning a language, or picking up a hobby. Challenging your brain keeps it agile and engaged.
  • Practice Gratitude: Every evening, write down three things you are genuinely grateful for. This simple spiritual habit shifts your focus from what is lacking to the abundance already present in your life.

🔑 Your Next Step on the Path to Holistic Health

The secret to building healthy habits for life isn’t doing everything all at once. It’s about taking one small, manageable step and making it non-negotiable.

Don’t overhaul your entire life today. Instead, choose one holistic healthy habit from the list above—perhaps drinking a glass of water before your coffee, or taking a five-minute walk after lunch—and commit to it for seven days. Once that habit feels effortless, layer on the next one.

The journey to true holistic health is a gentle, steady climb, not a sprint. Be patient with yourself, celebrate the small victories, and remember that every choice you make is an investment in your whole, wonderful self.

Which of these holistic healthy habits are you going to commit to this week? Share your pledge in the comments!

Easy, Healthy Meals for Busy Days

by Suzanne Horrocks Wellness, posted in Cooking, Food, healthy habits, Healthy Lifestyle, Natural Solutions, selfcare

We all have those days when life moves too fast. Between work, family, errands, and everything in between, it can feel impossible to sit down and enjoy a healthy meal. The temptation to grab fast food or skip meals altogether is real—but it doesn’t have to be that way. With a little planning and a few simple recipes, you can have easy, nutritious meals ready to go, no matter how busy your schedule gets.

Here are some quick, healthy meal ideas that will keep you energized and feeling good throughout your day.

1. Overnight Oats for a Fast Breakfast

Mornings can be hectic, but skipping breakfast can leave you feeling sluggish. Overnight oats are an easy solution because they require no cooking and can be prepped the night before.

Basic Overnight Oats Recipe:

  • ½ cup rolled oats
  • ½ cup milk (or dairy-free alternative)
  • 1 tablespoon chia seeds (for extra fiber)
  • ½ teaspoon cinnamon
  • ½ cup fruit (berries, banana slices, or apple chunks)
  • 1 teaspoon honey or maple syrup (optional)

Mix everything in a jar, cover, and refrigerate overnight. In the morning, just grab and go! You can even add nuts or yogurt for more protein.

2. Quick & Healthy Wraps for Lunch

A wrap is a great way to get a balanced meal in minutes. Choose a whole wheat or spinach wrap, and fill it with lean protein, fresh veggies, and a tasty spread.

Simple Turkey & Avocado Wrap:

  • 1 whole wheat wrap
  • 3-4 slices turkey breast
  • ½ avocado, mashed
  • Handful of spinach or lettuce
  • 1 tablespoon hummus or mustard
  • Sliced tomatoes and cucumbers

Roll it up, slice in half, and enjoy. You can make this ahead of time and store it in the fridge for an easy grab-and-go meal.

3. One-Pan Dinners for Less Cleanup

When time is short, one-pan meals save the day. You get a healthy, homemade dinner without a pile of dishes.

Sheet Pan Chicken & Veggies:

  • 2 boneless, skinless chicken breasts (or tofu for a vegetarian option)
  • 1 bell pepper, sliced
  • 1 zucchini, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • Salt & pepper to taste

Preheat oven to 400°F. Toss everything together on a sheet pan, spread evenly, and bake for 20-25 minutes until the chicken is cooked through. Serve with brown rice or quinoa for a complete meal.

4. Fast & Filling Smoothies

Smoothies are a great way to pack in nutrients when you don’t have time for a full meal.

Simple Green Smoothie:

  • 1 cup spinach
  • 1 banana
  • ½ cup frozen mango or pineapple
  • 1 cup almond milk (or regular milk)
  • 1 tablespoon peanut butter or almond butter (for protein)

Blend everything until smooth, and you have a refreshing, nutrient-packed meal in minutes. You can also prep smoothie ingredients in freezer bags ahead of time and just blend when you’re ready.

5. Protein-Packed Snack Boxes

If you find yourself snacking on chips or cookies because they’re convenient, try prepping a healthier alternative. A protein-packed snack box will keep you full and satisfied between meals.

Easy Snack Box Idea:

  • Hard-boiled eggs or cheese cubes
  • Almonds or walnuts
  • Sliced carrots and cucumbers
  • Hummus or Greek yogurt dip
  • Whole-grain crackers

Pack everything into a container, and you have a balanced snack ready whenever hunger strikes.

Meal Prep Tips for Even More Ease

  • Batch cook grains: Make a big batch of rice, quinoa, or pasta at the start of the week to use in multiple meals.
  • Chop veggies ahead of time: Store them in containers so they’re ready to throw into meals quickly.
  • Use rotisserie chicken: Shred it for wraps, salads, or grain bowls to save time.
  • Keep healthy staples on hand: Stock up on frozen veggies, canned beans, and pre-washed greens for easy meals anytime.

Final Thoughts

Eating healthy doesn’t have to be complicated or time-consuming. With a few smart choices and a little preparation, you can enjoy nutritious meals even on your busiest days. Try these easy recipes, mix and match ingredients you love, and set yourself up for success. Your body (and your schedule) will thank you!

What’s your favorite go-to meal when you’re short on time? Let me know in the comments!

Hot Summer Days

by Suzanne Horrocks Wellness, posted in Food, Natural Solutions, selfcare, Summer
Wildflowers in Pierre Marquette State Park, Illinois

These are my favorite days.

So far today I have mowed the grass, dressed unused flower beds with fresh straw for our cats, made herbal tea from herbs that I grew and dried sweetened with local honey from my BIL.

Now I’m cooking yellow rice to go with the beans I have already cooked.

For lunch, I had a salad with raw spinach, cilantro, a little pickled cabbage, pumpkin and sunflower seeds, and my guilty pleasure – Ranch dressing. Topped with peanuts for more crunch.

I stretched and limbered up in the sun, in the backyard, in the freshly mowed grass.

I have been missing feeling strong. I’m beginning to feel strong again.

Now, back to my glass of herbal tea with lime.

I love hot summer days.

Unlock Your Healthy Lifestyle: Three Keys to Reducing Sugar In Your Diet

by Suzanne Horrocks Wellness, posted in Cooking, Food, Natural Solutions, Stop Drinking Soda

Welcome, health seekers!

Are you ready to unlock your healthy side?

Let’s begin by looking at the top three keys to reduce the amount of sugar you are consuming. These three keys pave the way to a healthier you and lead to improved well-being and vitality.

Key #1: Mindful Awareness

The first key to reducing sugar consumption begins with cultivating mindful awareness. Take a moment to investigate your current sugar consumption and its sources in your diet. Are you indulging in sugary snacks and beverages throughout the day? Are there hidden sugars lurking in your favorite packaged foods? By becoming aware of your habits, you empower yourself to make informed choices and take control of your health.

Start by reading food labels diligently, paying close attention to hidden sugars such as high-fructose corn syrup, dextrose, and sucrose. Consider keeping a food journal to track your sugar intake and identify patterns. Mindful awareness lays the foundation for meaningful change, setting the stage for a healthier lifestyle.

Key #2: Nourishing Alternatives

Once you’ve developed mindful awareness, it’s time to explore nourishing alternatives to satisfy your sweet cravings. Nature offers a bounty of wholesome options that delight the taste buds without wreaking havoc on your health. By incorporating fresh fruits like berries, apples, and citrus into your diet, you get to enjoy natural sweetness along with a host of vitamins, minerals, and antioxidants.

You can also experiment with homemade treats using natural sweeteners such as raw honey, maple syrup, or dates. These alternatives add sweetness to your recipes while providing additional nutritional benefits. Get creative in the kitchen and discover new ways to indulge in delights that support your well-being.

Key #3: Empowering Education

Knowledge is power when it comes to reducing sugar consumption and reclaiming your health. Take the time to educate yourself about the harmful effects of excessive sugar on your body and mind. Learn about the link between sugar and chronic conditions such as obesity, diabetes, and heart disease, as well as its impact on energy levels, mood, and mental clarity.

Explore alternative resources, books, and documentaries that shed light on the sugar industry’s influence and the prevalence of hidden sugars in processed foods. Arming yourself with knowledge empowers you to make informed choices that align with your health goals. Remember, every decision you make is a step towards a healthier, more vibrant you.

Conclusion

Remember: small changes can bring big results on your journey to optimal health. By cultivating mindful awareness, embracing nourishing alternatives, and empowering yourself with education, you hold the keys to unlock your sweetest health potential.

Ready to take the next step? Visit Suzanne Horrocks Wellness on Podia to discover exclusive resources, courses, and support on your wellness journey. Let’s walk together on the path of vibrant well-being and a life filled with sweetness in every sense of the word.

#StopDrinkingSoda

Breaking the Soda Spell: My Journey to Vibrant Living

by Suzanne Horrocks Wellness, posted in Drink More Water, Food, Growth & Expansion, Natural Solutions, Stop Drinking Soda, Uncategorized

Overcoming my own soda addiction

In my journey to wellness,, I encountered a significant challenge that required both self-reflection and determination: overcoming my own soda addiction. As a wellness guide, it is crucial for me to share this personal story in the hope of inspiring you to make
positive changes in your life.

Growing up, my household had a refrigerator in the garage that was dedicated to soda.. It was filled to the brim with various sodas. The mere thought of those sweet fizzy beverages instantly brings back memories of family gatherings, celebrations, and lazy Sunday afternoons.

As I became a parent myself, I continued the tradition of having soda in my own refrigerator. No one, including my only child, was allowed to have the last serving. I had to
know the next drink was going to be there. It was a horrible thought to imagine wanting a glass of soda and there not being any.

I realized that my attachment to soda was not just about the taste or the refreshment it provided. I had an addiction. It had become a coping mechanism, a crutch that I leaned on during moments of stress or fatigue. It became a symbol of comfort and familiarity, a constant companion through the ups and downs of life. The addiction held a grip on me that I needed to break free of.

Taking the first step towards change was challenging. I acknowledged the emotional
connection I had with soda and understood that overcoming this addiction required determination. I devised a plan that involved gradual reduction and substitution, exactly like the roadmap in this book. Instead of reaching for a cola every time I craved
one, I explored healthier alternatives like herbal teas, cold water, and natural fruit juices.

IT WORKED!

My refrigerator underwent a transformation of its own. Slowly, the space that was once dedicated to soda was now filled with fresh produce, nutritious snacks, and beverages that nourished my body without compromising my well-being.

Breaking the cycle was not easy, and there were moments of temptation when the familiar sweet fizz called out to me. However, my commitment to a healthier lifestyle kept me on track. I learned to appreciate the natural sweetness of fruits and the invigorating effects of drinking water.

Through this journey, I not only overcame my soda addiction but also discovered a newfound sense of balance and vitality. As a wellness guide, I share this story with the
hope that it inspires you to examine your habits, make conscious choices, and embark on a journey towards a healthier, more vibrant life. Remember, every small step counts on the path to wellness.

Your own path to wellness

Starting your journey to quit drinking soda is a wonderful decision that can bring about transformative changes in your overall well-being. Congratulations on taking your first step.

Read more from the Stop Drinking Soda Guidebook and begin your journey to vibrant living.


Nourishing Wellness: The Power of Plant-Based Eating in Preventing Breast Cancer

by Suzanne Horrocks Wellness, posted in Food, Natural Solutions, Uncategorized

Welcome, health-conscious readers, to another insightful blog post on the journey towards optimal well-being.

Today, we’re delving into a topic that holds immense importance for women worldwide: preventing breast cancer through the nourishing embrace of plant-based eating. The link between our dietary choices and health outcomes has never been clearer, and adopting a plant-centric approach can significantly reduce the risk of breast cancer while promoting overall vitality.

Understanding the Connection

Breast cancer, a concern that affects millions of women, has prompted researchers to explore avenues for prevention beyond conventional methods. Recent studies have highlighted the profound influence of our diet on cancer development. A diet rich in plant-based foods, encompassing vibrant fruits, vegetables, whole grains, legumes, nuts, and seeds, offers a myriad of protective compounds that can actively shield against breast cancer.

Phytonutrients and Antioxidants

Plant-based foods are treasure troves of phytonutrients and antioxidants, which are natural compounds that combat oxidative stress and inflammation—two key drivers of cancer growth. Berries like blueberries and raspberries, leafy greens like spinach and kale, and cruciferous vegetables like broccoli and cauliflower are brimming with these disease-fighting agents. These nutrients work in harmony to neutralize harmful free radicals, supporting healthy cellular function and preventing DNA damage that could lead to cancerous growth.

Fiber’s Remarkable Role

Fiber, often celebrated for its digestive benefits, holds an equally impressive role in breast cancer prevention. A diet rich in plant-based foods provides ample dietary fiber, which contributes to weight management by promoting satiety and regulating blood sugar levels. Maintaining a healthy weight is pivotal in reducing the risk of breast cancer, as excess body fat can lead to increased estrogen production—a hormone linked to certain types of breast cancer.

Phytoestrogens: Nature’s Balancers

Phytoestrogens, found abundantly in legumes, flaxseeds, soy products, and whole grains, are plant compounds that mimic estrogen but exert a milder effect on the body. In doing so, they can help regulate hormonal balance, potentially reducing the risk of hormone-related cancers, including some forms of breast cancer.

Omega-3 Fatty Acids

Incorporating plant-based sources of omega-3 fatty acids, such as chia seeds, walnuts, and flaxseeds, can be a game-changer in breast cancer prevention. These essential fats have been shown to inhibit tumor growth, reduce inflammation, and bolster immune function. Including them in your diet not only supports heart health but also contributes to an environment less conducive to cancer development.

Putting It Into Practice

Embracing a plant-based eating pattern doesn’t have to be overwhelming. Start by crowding your plate with colorful vegetables, incorporating whole grains like quinoa and brown rice, and exploring the world of legumes. Replace processed snacks with nuts and seeds for a nutrient-dense crunch and experiment with plant-based protein sources like tofu, tempeh, and beans.

Adopting a plant-based eating approach is a powerful step towards breast cancer prevention. Remember, the path to vibrant health is paved with mindful choices, and by nourishing your body with the abundance of plant-based foods, you’re making a profound investment in your long-term well-being. Embrace the colorful world of plants and stride towards a future of vitality and resilience.

A Lemon Tree on Mars

by Suzanne Horrocks Wellness, posted in Food, Natural Solutions, Uncategorized

Natural – existing in or caused by nature, not made or caused by mankind

I preach and teach a lot about healing and natural wellness. So I looked up the definition. It makes perfect sense. Right? Existing in or cause by nature, not mankind.

Take a lemon tree for example.

Imagine taking a lemon tree to Mars vs taking vitamins, minerals, and supplements found in lemons.

The tree, with proper conditions like air, water, and light, will perpetually make more lemons. These lemons will have seeds to make more lemon trees, to make more lemons, to make more trees, to make more lemons, as far into the future as the imagination can see.

If you simply took the vitamins and minerals to Mars, they don’t replicate like a natural living tree. Pills don’t make more pills. They are made by mankind. They are not natural. You would quickly run out.

The difference is obvious.

Since we are of nature, perpetually replicating, doesn’t it make sense that our bodies would respond better to other things “of nature”?

Hence my constant teaching and preaching about choosing natural options first. Real sunshine vs vitamin D supplements. Water vs soda. Fruits and vegetables vs boxed and processed food. Restful sleep vs chemically induced sleep.

We are soooooo lucky to live on this planet. It has the perfect conditions for our species to thrive.

May you have great health and wellness, the natural way.




Cabbage salad with lime cilantro dressing 🥗

by Suzanne Horrocks Wellness, posted in Cooking, Food
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Cabbage salad with lime cilantro dressing 🥗

Eating our backyard weeds

by Suzanne Horrocks Wellness, posted in Cooking, Food, One Good Choice Today

We put purple dead nettle and onion grass in our salad.

Purple Dead Nettle
Onion grass

Did you know that plants in the mint family have square stems? Purple dead nettle is part of the mint family. It makes for easy identifying. Plus there’s no toxic twin, so it’s fairly safe for foraging newbies like us.

A square stem

We only forage from our backyard. We don’t use chemicals so we know they are safe.

A friend of ours eats all of the nettle except for the root, but we only used the leaves and tips. We only used the blades of the onion grass. This was simply our preference this time. We may use the stems of the nettle and the root bulbs of the grass next time. Whatever parts we don’t use goes in our compost bucket.

We soaked the greens in a tub of water to clean them. They looked clean on the surface so I didn’t feel that a simple rinse would be good enough. There wasn’t a lot of dirt but you just never know. We have a cat that has to pee somewhere, you know what I mean…..

Then a quick chop and in they went into our salad.

You would not believe the flavor of these greens. Wow!! You know how much better home grown food taste than the store bought stuff. We could not believe how fresh and powerful the taste and smell of these plants were. It was wonderful.

I’m looking forward to foraging dandelion and plantain too.

How do you feel about foraging? Is it a yay or a nay for you and your family?

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Hippocrates said it

by Suzanne Horrocks Wellness, posted in Cooking, Food, Uncategorized

Let food be thy medicine and medicine be thy food. – Hippocrates

Since we are under COVID19 quarantine, I though it may be a good time to talk about food as prevention. I love the quote by Hippocrates because it’s simple and true. The simple truth. Can’t get much better than that.

There are three foods in particular that I wanted to talk about – garlic, onions, and mushrooms.

These foods are simple to add to virtually anything that is cooked. Well, except maybe boiled eggs. Although you could certainly put them with the eggs. Any soup, stews, stir frys, tacos, omelettes (speaking of eggs), anything cooked. My secret, especially with the garlic and mushrooms is to mince them. That means to cut them up into very small pieces. If you’ve ever had a bite of pure garlic, you’ll know why very small is key. And if you are like me and don’t particularly dig mushrooms, very small is key here too.

Here’s the health benefits

Garlic – It’s good for your heart. It lowers cholesterol and lowers high blood pressure.
It has cancer fighting characteristics.
It’s a natural antibiotic.

Onions – They are nutrient dense. High in Vitamin C and high in B Vitamins.
They fight inflammation.
They also lower cholesterol and lower high blood pressure.
They are loaded with antioxidants.
Like garlic, onions have cancer fighting compounds.
They help reduce high blood sugar.
They boost bone density.

Mushrooms – Ancient civilizations worldwide have used mushrooms for their healing properties for thousands of years.
They have immune boosting benefits.
They help prevent respiratory infections.
They boost longevity.

There’s as many benefits as there are ways to use these ingredients.

The way I normally use them is to lightly saute them first, then I can add them to the rest of the ingredients, or vice versa.

By mincing them (except onions. I don’t mince onions but I do chop them fairly small) it’s very easy to not even know they are in the dish. And the flavor boost cannot be beaten.

I’ve been cooking with these so long that I’m not sure I would enjoy my cooking without these flavors.

I could probably write a book about garlic, onions, and mushrooms. In fact, there are probably books written about these precious foods. But I will stop for now.

Tell me, do you cook? If so, do you use these ingredients often?

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