To-hi-ya LLC, Nutrition Coaching

09/04/2026

With the Fall fast approaching, I am reminded of the natural flow of things, not just the seasons, but our bodies too. Aligning our eating cycle with the 24 hour circadian rhythm has so many benefits and is one of the easiest and free ways to improve your overall health and well-being.

Our bodies follow a natural 24-hour cycle called the circadian rhythm, which helps regulate sleep, energy, hormones, digestion, and metabolism. This internal clock responds to signals such as daylight, physical activity, and the timing of our meals.

Eating at consistent times during the day can help support this natural rhythm. Ideally, most meals are eaten during daylight and active hours, while eating is reduced or avoided late at night. Giving the digestive system a longer overnight break may help the body properly process nutrients and maintain healthy metabolic function.

We recommend eating within 1-2 hours after you wake in the morning, then lunch 4-5 hours later followed by dinner 4-5 hours later, but in no event later than 7:00 p.m. Make sure you have at least a 12-hour rest from eating each night, this allows for proper digestion and allows your body to following its internal clock for nighttime detox and repair.

In a 24-hour cycle, the goal is not simply *when* we eat, but creating a predictable pattern that works with the body's natural clock. Combining regular meal times, adequate nutrition, daytime activity, and sufficient nighttime sleep can help promote overall health and well-being.

08/29/2026

Did you know that timing of eating is more important that the number of calories you eat for maintaining a healthy weight? It's true, but don't get too excited, it doesn't mean you get a free pass!
Studies show that those who eat a big breakfast and big lunch vs. eating a big lunch and big dinner with the same number of calories, gain less weight.

08/27/2026

Something exciting just happened!

We added 2 day passes for our Women's Retreat this September 25th and 26th! Additionally, 1 private room just opened up!

You will find the registration on our shop page under the 2026 Women's Elemental Retreat tab. Let's go!

Wellness coaching and Reiki healing in Clay Township. To-hi-ya offers nutrition guidance, women's retreats, and natural skincare throughout Michigan. Begin your wellness journey today!

08/27/2026

I've seen a lot of libraries hosting these walks lately.
What a great way to get out in nature, explore new areas, and make new friends!

On Tuesday, September 1, from 5:30- 7 p.m., enjoy the outdoors and explore local parks in great company! Each walk will typically cover 2–3 miles, and reusable water bottles will be provided. Information about popular walking apps will be available to help you stay motivated and track your progress.

Please note that a waiver must be signed before participating. Some trails may be unpaved and cover uneven ground. Walk times will alternate weekly between mornings and evenings to fit a variety of schedules.

September 1st walking location:
Columbus County Park,
1670 Bauman Road, Columbus, MI 48063
Grass, dirt and gravel trails. Approx. 2-mile walk.

For more information or to register, call (810) 987-7323 or visit our website at: https://conta.cc/4fwtyBc

08/12/2026

What are the symptoms of dehydration? First and foremost, if you are feeling thirsty, you are already mildly dehydrated. Other symptoms can be sallow skin, brain fog, fatigue, and vomiting. If you are vomiting, you need medical attention immediately!
Pay attention to how often you are urinating, and the color. You should be urinating about every 2 and a half to 3 hours. (It's true!) The darker the color the more dehydrated you are.
Remember, you need 1/2 of your body weight in ounces a day of water. If you find water boring, try adding some fruit to it, or play around with iced tea! Some of our favorites are water with lemon, cucumber. or a mix of orange, lemon, and mint. For iced teas we love lemon balm and mint! Drink up!

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!