Your TakeTEN Lifestyle SCORE!

Berries are nature's candy--except they don't spike your blood sugar like traditional sweets and processed sugars.

Berries are carbohydrates loaded with fiber and healing antioxidants. They improve insulin sensitivity, help blunt glucose spikes, boost nitric oxide to relax blood vessels and support your gut health.  

They have the power to turn on our body's natural healing and improve cognitive function and boost energy.  They are loaded with polyphenols - compounds that calm inflammation and support your immune system.

All forms of berries count whether fresh, frozen, blended, cooked, or dried.

Your cups of berry intake also counts toward your total daily servings of fruits and vegetables. So you get double credit on your score when you eat berries.

Dark leafy greens are loaded with healing compounds and fiber and very low in calories.  Leafy greens are your blood sugar's best friends. They are filled with fiber, low in calories and filled with chlorophyll and micronutrient rich.

They are the rich in nature's most bioavailable folate your body can utilize.  They slow down the glucose response to meals and help keep your glucose curve steady. Eating daily amounts of leafy greens is healing for the gut and optimizes healthy digestion and improving constipation.

Dark leafy greens include: spinach, Swiss chard, and all lettuce varieties. Kale and arugula are the two dark leafy greens that are also in the cruciferous vegetable family.
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Tip: Triple your points when you eat kale or arugula!
It counts as one cup of dark leafy greens + cruciferous veggies + total cups of fruits and vegetables daily

What in the world is cruciferous? Things like broccoli, cauliflower, cabbage, Brussels sprouts, radishes, rutabaga, turnips, bok choy, and horseradish.

And guess what? Kale and arugula land in this group as leafy green cruciferous vegetables.

Cruciferous vegetables are the powerhouse veggies. These guys don't just help prevent disease, they reverse it. They support your liver's detoxification, feed your healthy gut microbes, fight cancer and turn on the body's natural healing.  This is food as medicine at its best. Try to include at least one serving of cruciferous veggies daily.

Tip: Eating cruciferous vegetables gives you double credit. Get 1 point for eating 1/2 cup per day and get credit towards your total daily servings of fruits and vegetables.

Add 1/2 cup of broccoli or kale to your daily smoothie to be sure your get your daily dose of cruciferous veggies and boost your daily servings of veggies. - earning you Score points.

Whole grains include all grains that are intact and have had minimal processing with no nutrients removed like fiber. Serving size and examples: cooked farro, quinoa, amaranth, teff, buckwheat, wild rice, brown rice, barley, oats, whole grain cereals, and whole grain flours made from these intact grains. These are slow-digesting carbs and loaded with essential fiber. These are the carbs that don't spike your glucose--especially when paired with a plate full of whole foods from colorful fruits and vegetables to plant protein and healthy fats.
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Let's talk about why all CARBS are not equal and the problem with GRAINS.

First up is the problem with grains is ultra-processed grains. This is grains stripped of their natural packaging of fiber, healthy fat and micronutrients destroyed for the good of enhancing shelf life, preserving the grain freshness and making the delicious pastries and deserts we have grown up loving from these grains processed into flours and stripping the carbs of their natural "clothing" and becoming "naked carbs".  

These grains do not count as servings of whole grains recommended daily on the score.  Examples of "naked grains" or "naked carbs": white flour, all-purpose flour, white rice, sugary cereals made with refined grains and flours.

These are the processed carbs that deserve the bad wrap they get – and they need to be consumed in limited amounts and focus more on whole grains or ground whole grains “whole carbs” with nothing removed.

When we eat the processed “naked” carb grains, we need to consume them clothed at meal time with foods high in fiber and add even more protein and fat to the meal to balance the glucose response to the meal –- think double-cheeseburger in a white processed flour bun served with a 24-ounce sugary soda.   The fast food industry understands just what your taste buds crave and how to satisfy those cravings and attempt to try to stabilize your blood glucose response from the fast carbs from processed sugars and processed grains balancing it with massive amounts of protein and fat from the burger, cheese and fries.  This is the trap we find people stuck in and one of the drivers of the low carb diets, lumping all carbs both processed and whole carbs in the same bucket and landing us with nutritionally deficient meals.
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This is the root of my recommendation for more "whole grains" like cooked grains and cereals and using more whole grain flours unenriched and organic. This is how we get the win of all the benefits from grains as whole carbs without the concern of blood glucose response and spikes.

Second, let's look at the problem with herbicide chemicals like glyphosate or more commonly known as "Roundup" used to cultivate and pre-harvest grains like wheat, oats and barley to speed up the drying time and increase profitability of the crops is a problem. These chemicals are systemic, meaning they are inside the grain or plant and cannot be rubbed or scrubbed off like a surface residue. These chemicals have been explored in research for their risks to humans from increased risk for cancer and classified as a Group 2a carcinogen meaning probably carcinogenic to humans. Some studies should increases risk for non-Hodgkin lymphoma, reproductive damage including disruption of androgen synthesis and altered hormones and endocrine disruption and nervous system effects such as visual memory impairment. But topping the list is gut microbiome is altered by glyphosate, which could be linked to increased risk of gluten intolerance and celiac disease. This is why you will find my recommendation for organic grains - always.

Third, let’s talk about enriching these grains with synthetic folic acid and the MTHFR gene mutation. The enrichment came with good intentions to support folate deficiency and prevent birth defects.  However, instead of recommending the public eat more natural folate-rich foods like dark green leafy vegetables and more legumes, they recommend enriching processed grains with the synthetic form of folate - folic acid - and people with this gene mutation may have trouble methylating this form of folate making it not bioavailable for them.

The awareness of the MTHFR gene mutation is making its way to the forefront in modern day nutrition. People with this gene mutation have a slower efficiency in converting the enriched synthetic form of folate (folic acid) into the usable form of folate.  This leaves them not only still deficient in folate but it gets even worse.  The synthetic folic acid gets trapped biochemically and begins to cause elevated levels of homocysteine and other negative health problems, like gut issues, brain fog, auto-immune conditions.  

For those with the MTHFR gene mutation, enriched flours and packaged foods need to be avoided and it is crucial for them to eat fresh, unprocessed whole foods not enriched with folic acid.   Check the labels on baked goods, cookies, pretzels, chips, muffins, crackers, cereal, pizza and pie crust and choose organic, whole grains, and unenriched.    Sorry that list might eliminate most of the packaged foods in the store leaving you to reach for organic whole grains and mill them yourself at home and make your food all at home using fresh whole food.  

Folate is a B vitamin (B9) and is essential for DNA and RNA synthesis, DNA maintenance, methylation and healthy cell division – all these body functions are dependent on folate.   So getting enough folate from whole foods and removing synthetic folic acid is essential for good health.    Supplementation of methlyfolate is another option for those who know they don’t eat enough naturally occurring folate in their meals.  Just remember to not choose folic acid and look for methylfolate in any supplements and choose whole grains and unenriched foods with folic acid.  
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So clearly not all carbs are equal and GRAINS are not bad if eating the right ones.   My final recommendation on carbs and GRAINS.  EAT more whole grains… whole grains grown organically, and not enriched with synthetic folic acid.   Limit non-organic grains, processed grains and enriched grains with folic acid.    And remember whole grains contain essential micronutrients you will find unique to this food group.

You just might be surprised how well your body and your gut tolerate grains, including gluten when you follow these recommendations. ORGANIC, WHOLE GRAINS, NOT ENRICHED with FOLIC ACID, EAT AT MEAL TIME. That's the formula to win with grains and get all the benefits and remove the risks.

The health benefits of these organic whole grains include micronutrients and fiber that heal the body -- the real prebiotics and antioxidants your body needs to build a healthy gut. Eating mostly whole grains compared to refined grains reduced cardiovascular disease by 47%. Improves gut health and supports healthy digestion and treats constipation. Reduces inflammation in the body and reduces risk of cancer.

Here is the real story about these whole grains loaded with whole clothed CARBS:  Eating more whole grains was also connected to balancing blood glucose, reduced risk of type 2 diabetes and improved insulin sensitivity.  So next time they tell you to go on a low carb diet to fix your blood glucose, let them know you know all CARBS are not equal and all grains are certainly not equal, and you are eating the right ones and eating them with your meals.  

1/2 cup is the serving size of cooked, whole grains, whole grain cereals, and milled flours from these grains. ORGANIC, No Folic Acid, and eat with your meal with fully "clothed Carbs".

Beans and legumes are blood sugar balancing powerhouse foods naturally loaded with protein, slow carbs, and fiber. They contain resistant starch and soluble fiber, which help steady glucose response to meals, improve cholesterol, anti-inflammation, and feed your gut. Beans also include the amino acids your body needs to build muscle and tissue. Getting a variety of beans and eating them daily is important for health, satisfing hunger, calming cravings and muscle building.

Every cell in the human body needs protein. Protein builds muscle, repairs tissue, produces enzymes, produces hormones, and other biochemicals your body needs to survive. We need to get both enough protein for our body size and the body needs the 20 amino acids to make the protein we need. Nine of these amino acids are considered "essential" and must come from our diet. There are few high protein plant foods that contain all the essential amino acids - soy, edamame, tofu, quinoa, buckwheat, and hemp. The remaining proteins we get from eating a variety of plant foods like high protein grains, beans, lentils and split peas and soy protein along with nuts and some seeds like pumpkin seeds.

Landmark studies show swapping out animal protein for plant protein has many health benefits: 21% reduction in cardiovascular disease with 1 ounce of nuts or plant protein daily. Adding 100 grams beans and nuts to each meal reduces LDL cholesterol by 20 to 30 mg/dL. Cancer risk drops by 15% with protein from plants. Plant protein is higher in arginine to lysine ratio supporting nitric oxide production to relax the arterial walls and lower blood pressure.  And the list of research to support plant protein goes one. Even stabilizing glucose and reducing risk of type 2 diabetes comes with swapping out animal protein and adding more plant protein to your plate.

All beans and legumes count including beans of all varieties: beans, chickpeas, lentils, and split peas. Even soybeans, peanuts, and alfalfa sprouts are all in the legume family.

Did you know just adding 20 beans at every meal can be as effective as a cholesterol lowering medication? You can throw 20 beans into your soup or smoothie if you need to boost your daily beans and legumes.

Trouble tolerating the side effects of beans and legumes? Get started by eating just 10 beans a day and build up to 20 and you will find your tolerance for beans will improve over time. Moving up to 1/2 cup of cooked beans per day is the goal for optimal health.

Find the beans or legumes you like best. Blend them up as a spread, throw a few hidden in your smoothie or add them to a salad dressing for a creamy dressing.  Those that don't love beans will never know they are there.
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1/2 cup+ per day of cooked beans is the goal for optimal health.

Doctor’s favorite combo: Beans + greens = one of the most anti-inflammatory and gut-healthy meals you can eat and it brings a glucose stabilizing impact to your meal and clothes your fast carbs to slow down the glucose response to your meal.

Did you know adding just 20 beans to your plate brings a cholesterol lowering medication impact to your meal with a “statin-like” effect in lowering cholesterol.  

Nuts are powerhouse foods providing fiber-rich, quality plant protein, healthy plant fats and important nutrients our body needs to thrive--all in one perfect package. They slow down the glucose response to meals, help you stay full longer, and are loaded with a balance of amino acids for muscle protein synthesis and tissue building.

Plant protein found in nuts and beans are also cardio protective. Research shows those eating a handful of nuts 3 to 4 times per week dropped their risk of fatal heart attack by 74%. Nuts are high in the amino acid arginine which produces nitric oxide resulting in relaxation of the arterial wall and lowering blood pressure for 4 to 6 hours after eating. This is food as medicine at its best. Did you know there are landmark studies that show swapping some animal protein for plant protein at meals and huge health benefits including:  21% reduction in cardiovascular disease adding just 1ounce of nuts daily. 15% reduced risk of cancer by daily nut consumption. Tumor volume, weight and number of tumors dropped with just one month of walnuts consumption. Nuts helps steady glucose response after meals and fuel health gut microbes. The list of benefits goes one.

If a prescription medication could prove to have these health benefits from just swapping out animal protein for one serving of plant protein at each meal (adding more nuts and beans) - the pharmaceutical companies would be richer and our country would be healthier.  This is the magic pill for health and longevity we all have been looking for - and it was in front of us all along. This is a goal of the TakeTEN Plate -- adding at least one plant protein to every meal.  

Nuts: 1/4 cup nuts or 2 Tablespoons natural nut butter
This includes all varieties of nuts like almonds, walnuts, pecans, cashews, pistachios, and even peanuts.

Tip: Add nuts to every meal to get more plant protein on your plate.  You can throw them on your salad or in your smoothie, or just add them to your plate to meet your daily goal for nuts. Toss 1/4 cup of nuts to your smoothie to replace a scoop of ultra-processed protein powder to get more high fiber protein and healthy plant fat. They will add a fiber rich plant protein and heathy plant fat to your meal, satisfies your hunger, calms your cravings, stabilizes your blood sugar, relaxes arterial walls and gives you the amino acids you need to build muscle and body tissue.

Fat is not the enemy. In fact, whole food healthy plant fats helps to calm inflammation, which is the exact opposite response from what unhealthy fats are flagged for causing. Knowing which fats are healthy "the cure" and which fats are unhealthy "the cause" is important as we talk about fat. All fats are not equal.  And the fat we eat is not the fat we wear - that is if it's coming from healthy fat.
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Healthy fats are unprocessed whole plant foods - rich in healthy plant fats.  They are naturally high in fiber and contain the fats our body craves to thrive. They calm inflammation, heal the gut, lower the glucose response to meals, blunt the glucose spikes from meals, satisfy hunger and keep you full for 4+ hours, naturally support brain function and are cardio-protective.

Healthy plant fats are not to be confused with the fats that are the culprit of increasing inflammation and free-radical damage measurably within hours of the meal. They promote unhealthy gut function and increase risk for cardio-metabolic disease.  Meet the unhealthy fats - processed seed oils, fried oils exceeding their smoke point, fried foods, and animal sources of saturated fats found in whole milk, cheese, ice cream, and animal foods.

Healthy Plant Fats are found in whole foods likeavocado, olives, coconut, seeds, seed butters, nuts, nut butters.  We can also create cold pressed oils fromolives, avocados or walnuts.  The oils we are concerned about are chemically and heat extracted seed oils and bean oils that are oxidized and cause inflammation.  Cold pressed oils and especially first press oils are high quality oils.  However, they can come with lower smoke point temperatures meaning they will burn when heating at high temperatures.   Seeds oils are already damaged oils and tolerate high heat temperatures, which makes them popular for cooking and frying.  These are the oils to avoid.   When we look at theMediterranean diet we find cold pressed olive oil replacing butter and saturated fats like mayonnaise and creamy salad dressings.  This is very health promoting and the Mediterranean diet loaded with healthy plant fats like nuts and cold pressed olive oil has been shown to be both cardio-protective and brain healthy.

Essential omega-3 fats are a type of fat our body needs daily to decrease inflammation and pain in the body and optimize healing. Essential omega-3 fats are found in ground flax seed, chia seeds, walnuts, cooked soybeans, edamame, tofu, and cold water omega-3 rich fish like salmon, sardines and anchovies.

Nuts double count toward daily servings healthy plant fats and the daily serving of nuts. Soybeans, edamame and tofu double count as daily serving of essential omega-3 fat and count toward the daily servings of beans.

Do you crave sugary foods and beverages? The sugar "habit" can become our body's "fix" for mid-meal energy slumps caused from meals too high in sugar. The more processed sugar we consume, the more often we crave them. Right after we drink a sugary beverage, even whole fruits will not taste as sweet.

Changing our processed sugar cravings begins at the meal before the craving.  Eating meals that are loaded with fiber, slow carb foods, protein and healthy plant fat – a TakeTEN Plate – creating meals with a lower glucose response to meals.  These meals will steady our glucose rollercoasters between meals, stabilize our energy, calm the cravings between meals and satisfy our hunger for 4 hours – giving you post meal peace without physiologic cravings.   

And challenging popular belief, all carbs are not sugar and all sweeteners are not processed.  Table sugar added to a meal versus eating the natural sugar in a whole piece of fruit at a meal time has a very different impact on your glucose response. Excess processed sugar spikes blood sugar, promotes fat storage, and increases inflammation throughout the body.   Processed sugar is reported on the food label under added sugar – but not all added sugar on a food label is ultra-processed.   Natural sweeteners unprocessed like fruit juice that is 100% fresh fruit, raw honey and 100% puremaple syrup are also lumped on the new food label as “added sugar” – yet they are not ultra-processed and have many positive nutritional benefits and should not be confused with ultra-processed sugars.

What are ultra-processed sugars? Cane sugar, white sugar, brown sugar, powdered sugar, raw sugar, high fructose corn syrup, corn syrup, many imitation maple syrups(not the pure maple syrup), beet sugar, evaporated cane juice, rice syrup, molasses, processed agave nectar, dextrose, maltose, etc. 

These ultra-processed sugars are found everywhere.  They sweeten and preserve and are highly addictive.  You’ll find them in sugar-sweetened beverages like soda and juices, candy, cookies, cakes, desserts, and hidden in many packaged foods that will surprise you. And don’t forget all the sugar in baked goods, restaurant meals, and home cooked recipes
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Remember "added sugar" on the foodlabel can be confusing because it includes both processed sugars and naturalsweetener that are not processed sugar like 100% pure fruit juice, honey andpure maple syrup.  Natural sweeteners area great way to satisfy your sweet tooth because they come loaded with other nutritional benefits and if eaten at a meal time they are “clothed” with fiber, protein and fat will not negatively impact your glucose response if consumed in moderation just to add a touch of sweetness.  Natural sugars do not count on your SCORE as ultra-processed sugars or added sugars - 100% fruit juice, raw honey, pure maple syrup, dried fruits ground like ground dried dates.   Shift away from ultra-processed sugars and sweeten your meals with these natural sweeteners and generous amounts of whole fruit to enhance the health benefit of your meals when consumed "clothed" at meals and added into your recipes with fiber, slow carb whole foods, protein and fat. 

When choosing food or beverages, check the label for "added sugar". This is where all processed sugars are calculated in addition to where they recorded natural sugars like 100% fruit juice and even raw honey and maple syrup. The goal is to eat foods with less than 5 grams of processed sugar or 1 teaspoon per serving.Foods or beverages with over 5 grams of processed sugar are most concerning. The only way to determine where the "added sugar" comes from on the food label is to read the ingredients and if you see processed sugars you know this is where the added sugar comes from in this food. However, if you see only the sweeteners of pure maple syrup, 100% fruit juice or honey on the ingredient list, you can be assured the added sugar is coming from unprocessed natural sweeteners. If you include this food or beverage with a meal and cloth these carbs with a meal high in fiber, protein and healthy fat, you will lower the glucose response to the meal and you can enjoy the delicious sweetness of natural sugars and learn to shift away from processed sugars. 

💡 Smarthack: If you love something sweet that includes processed sugars stripped of their natural fiber packaging, you can shift to natural sweeteners like 100% fruit juice, raw honey, pure maple syrup or ground dates and “dress up” sweeteners with a meal loaded with high-fiber foods like whole carbs, plant protein and healthy fat.  Eat your sweet treats as a meal ending and not on an empty stomach.
Examples: Eat more whole fruit and add almond butter or a handful of nuts.  Eat a square of dark chocolate with handful of walnuts.  And if you crave a special dessert, enjoy it at the end of a fiber-rich meal. 

Remember shifting to natural sweeteners and include these foods at meal times is how you can satisfy your love of sweetness and not sacrifice your health. You only need to record you intake of ultra-processed sugar like table sugar, sugar soda or beverages, candy, cookies, cakes or sugary treats, not fruit juice, honey or maple syrup. Your healthiest food choices minimize these "naked carbs" and is eaten used them as an ending to a full meal to "clothe" the naked carbs with fiber, antioxidants, protein and fat.

Processed meats are cured to preserve or enhance flavor ie. bacon, ham, sausage, hot dogs, salami, pastrami, pepperoni, deli meats.

Red meats are beef, lamb, pork, veal, venison, goat.

Here's why processed meats, red meats and charred or grilled meats are recommended to be limited in your intake. They are identified as carcinogenic by World Health Organization.

There is an abundance of research showing the association of eating red meat and processed meats just 3 times per week raising your risk of fatal coronary heart disease and increasing your risk for cancer. This is why I recommend limiting your daily intake of these foods.

You will find conflicting nutrition science with some studies supporting the short term use of processed meats and red meats, if the study is looking at glucose spikes, muscle building or weight loss. If you successfully lose weight, in the short term you may see metabolic risk factors improve. These results can drive many health providers and health influencers to drive their agenda. However, it is very clear in nutrition research if any diet regardless of its health impact helps you lose weight - there will be metabolic health benefits seen.  This doesn't not mean this is a healthy diet when it comes to living younger without disease longer.  These studies can be confusing when deciding the healthiest diet.

However, you will not find studies to show eating more processed meat and red meat will heal blood vessels, reverse cardiovascular disease, improve kidney disease or reduce risk of cancers especially GI cancers like colon cancer. For sure, you will also not find studies to show eating more of these processed meats and red meat will add more healthy years to your life, in fact, large landmark observational studies with hundreds of thousands people show that those eating less of these foods live more healthy years.

Consider them comfort favorite foods on the plate and count as your flex protein. You enjoy them for their flavor and comfort and not for their nutritional benefit.  This is the 80:20 Plate I recommend with 80%or more of your plate coming from whole plant foods, leaving 20% for you tochoose your favorite comfort foods with flex protein.  If you want to Score up your wellness, you will choose these foods less often on your plate.  

Higher wellness lifestyle scores are earned with lower intakes of these foods.

Hydration is the spring of life. Every cell in your body depends on it. Yet most people walk around mildly dehydrated every day--and pay the price in fatigue, cravings, brain fog, constipation, and even blood sugar swings.

Your body often confuses thirst with hunger, tricking you into eating when you really needed tall glass of water.

When you're well hydrated, you add 20% more energy to your day, beyond a caffeine impact. Your body mistakes thirst for hunger. Your energy drops, digestion slows and your blood sugar becomes harder to regulate and your brain can feel foggy.

Think of hydration as the cheapest, simplest performance enhancer available.

Curious how much water your body needs daily?
The simple rule of thumb for water intake is take half your body weight in pounds, and drink that amount of water in ounces.
Example: If your body weight is 160 pounds, divide it by 2 and get 80. Your estimated water needs is 80 ounces of daily to meet goals. There are 8 ounces in a cup of water so this would equal 10 cups of water daily. Don't forget this is an estimate and there are other contributing factors like climate, outdoor temperature, activity levels and medical status like fevers that can increase your water needs even further.
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You can hydrate with any non-sweetened beverages that do not contain caffeine, such as flavor infused waters from herbs, herbal teas, and flavored waters.
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Track your daily water intake and make hydration a top priority in your self-care wellness lifestyle.

Track your daily water intake and make hydration a top prioritiy in your self-care wellness lifestyle.

Alcoholic beverages seem to be the very core of the culture. We drink to celebrate, to wind down in the evening with a glass of wine or to numb stress. We drink when we are sad and we drink to simply let down at the end of the day.

But here's the truth: there is no safe threshold for alcohol when it comes to health. Even "just one drink" a day has been shown to raise the risk for several chronic diseases and disrupt sleep, glucose, and hormone balance.

If you choose to drink, the recommendation is to limit your weekly total servings of alcohol to 5 or less and a maximum servings of 1 or less daily, to get the lowest risk and greatest health impact.
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One alcoholic drink is equal to 5 oz of wine, 12 oz of beer, or 1.5 oz of liquor.

Movement is the most underrated medicine.
Moving your body helps to boost your energy and mood, improve your digestion, improve your cognitive function, lowers high blood sugars, improves insulin sensitivity, protects the brain, and the only way to build muscle, improves sleep, resets your cortisol rhythm for more energy in the day, and so much more.

Aim to exercise most days of the week for 30 to 60 minutes. Vary your exercise so you get a good mix of cardio each week. Add strength training exercise 2+ times per week.
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Cardio exercise is exercise that increases your heart rate  to various ranges from what we call zone 1 slow paced walking to zone 2 a faster pace walk like 3 miles per hour and moving into zone 3 and 4 as we increase our pace like speed walking, jogging, running, dancing, cycling, swimming. Strength training includes resistance training or weight bearing exercise like weight lifting. You can also do exercises like pilates where you are using your own body weight to build and strengthen muscle.

And remember to stretch your muscles daily, breath deeply as you move and playing is a great way to have fun as you move more. Have fun with it.  Move your way everyday.
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Walking is a great way to get your exercise. You can get fit walking everyday for 30 to 90 minutes. You can change pace, terrain and elevation of your walk to increase the intensity of the exercise.

Timing when you move matters. Research shows if you move after you eat with just a 10-minute walk you can improve your insulin sensitivity, flatten glucose spikes and help fuel your cells efficiently to give you real energy.  

For losing excess body weight focus on low to moderate intensity exercise like walking.

For cortisol rhythm do high intensity cardio activity and intense weight training before when cortisol levels are highest and when you want to be most awake before noon, and in the afternoon and evening do more low intensity exercise to wind down to prepare for a good night’s rest.
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If you are not exercising at least 30 minutes per day, consider it a major risk factor for preventable chronic disease.
Retaining and building muscle through every decade of life is a key health goal to live our best life.

Breathing is the most under-appreciated nutrient. You can go weeks without food, days without water--but only minutes without air. Every cell in your body depends on oxygen to release energy from food. Breathing is the bridge between what you eat and the energy you feel.

Yet, most of us forget to do it well. We sit indoors, hunched over screens, breathing shallowly into our chest instead of deeply into our lungs. Add to it polluted indoor air, smoke or vaping and we compromise the most important "fuel line" our body has.
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Clean, deep, mindful breaths calm your nervous system, lower stress, and improve sleep. Fresh outdoor air recharges your brain and body. Your lungs are also your most powerful detox organ, exhaling waste products with every breath. Breathing is not just automatic--it's medicinal.

Breathing delivers the air to the body's cells, which completes the energy release from the food we eat. So breathing is part of nutrition and key to metabolism and energy. Slow deep breathing stimulates the parasympathetic nervous system resulting in relaxation and lowering of blood pressure and heart rate.

Daily walks outside (10-minute oxygen cocktails are out door walks after meals) taking in deep breaths every day can improve our overall health and wellness.

Maintain fresh air circulation 24/7 in living, work, & sleep environment with no first or second hand smoke.

Sleep isn't a luxury--it's a critical healing process. It's  critical to your overall well-being. The body regenerates during sleep. Getting enough sleep even helps you regulate blood glucose and lose body weight, and remember we build muscle when we sleep.

A good night's sleep doesn't start at bedtime--it started in the morning, your cortisol rhythm resets, setting the stage for energy during the day and melatonin at night. Pair that with movement in the morning and a calming evening ritual, and you create the foundation for deep restorative sleep.

Sleep is more than rest. It's the body's powerful recovery system, repairing tisuses, building muscle, balancing hormones, detoxing the brand and preventing burnout. Sleep deprivation for just 7 days turns off health promoting gene activity in brain. Sleep deprevation switches off 711 health promoting genes related to metabolism, inflammation, immunity stress and restoration of cell damage and after just one week of normal sleep (7 to 9 hours each night) all 711 are switched back on.
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Daily sleep of 7 to 9 hours per night with a consistent bedtime, without the need for sleep meds helps you wake up feeling rested. Check how many hours of sleep you got last night.

Human connection and lasting friendships are one of the most powerful predictors of health and longevity. It protects against depression, regulates stress hormones, and strengthens your immune system.

If you crave a well-lived and an impactful life with purpose, it's important to pursue friendships and make time in our busy day and week to reach out and connect in a meaningful way to our friends and loved ones.
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Loneliness is a health risk. Spending time on a regular basis with our spouse, significant other, children, grandchildren, and investing in our friendships brings us happiness and adds more healthy years to our life.

Call a friend or family member and let them know you are "thinking of them". Hug your partner longer. Invite a friend for a walk. Connection heals.

Being more mindful is listening more to your body and silencing the inner critic. When we're mindful, we recognize hunger cues, stress signals, and emotional needs before they turn into symptoms.

Focus on shifting from diet culture...
Move from dieting and controlled eating for weight loss to eating to nourish and care for your body. Cope with your emotions with kindness and not food or alcohol. Quiet your inner critic and accept your body. You're identity is not defined by how you ate today or yesterday.
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Accept and nourish your body with delicious food;