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01/11/2026

Don't Stress if You Go Beyond Your Calorie Needs
A balanced eating plan has a few characteristics. One is staying within your daily calorie needs when it comes to what you eat and drink.21 Everyone's daily calorie needs will be different.
Try not to stress if you have a day when you consume more calories than your body needs to function. Keep in mind that it takes a lot of calories to gain a pound of body fat.
What you do the next day and the day after is really important. Remember that starvation and excessive exercise do more harm than good. Aim to maintain a balanced diet and exercise schedule.
You can set up a personal reminder (e.g., on a sticky note or mobile device) to ensure you eat more mindfully on future days. Consider meal planning for home or when you are on the go.

12/28/2025

Plan Your Runs Ahead of Time
It's important to plan out what you are going to eat the morning of when you have a 5K or 10K (or just a regular run) on your calendar. Choose something that will keep you fueled and go down easy.
Everyone is different, but "we [tend to] have good luck with a high-carbohydrate breakfast, such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese," Andrew Kastor, an ASICS running coach, told Health. Kastor also advised that you eat around 200-250 calories about 90 minutes before you warm up for your run.
Do not worry about nixing caffeine on race day. Caffeine makes you sharper and may even give you extended energy.

12/16/2025

🌿 Your Body Notices the Little Things You Ignore

It’s funny how we push through days feeling “a little off” — a small headache, low energy, tight shoulders, or that tired feeling you can’t explain. We call it “normal,” but your body is quietly trying to talk to you.

Sometimes it’s not a big health problem… it’s just your body asking for something simple: a glass of water, five minutes of fresh air, a real meal instead of snacks, or just a moment to breathe without rushing.

Taking care of yourself doesn’t always mean changing your whole lifestyle. Sometimes it’s just paying attention. Your body whispers before it ever screams — and listening early makes all the difference.

11/29/2025

🔥 Movement: The Medicine Your Body Was Built For

Your body is designed to move — not just during workouts, but throughout the day. Even a few minutes of light movement every hour can wake up your muscles, boost your circulation, and clear your mind. Sitting for long stretches slows everything down: your metabolism, your focus, your energy, even your mood.

You don’t need a gym to stay healthy. Stretch while working, take short walks, stand up and breathe deeply, or do a few body-weight moves at home. Consistent daily movement keeps your body young, your joints flexible, and your mind refreshed.

11/14/2025

Keep Your Portions in Check
Portion control helps manage your weight when you change your diet. It requires special attention to your eating habits.17 You may want to cut a serving of beef in half, for example, if it takes up more than half your plate.
It's best to try to fill half your plate with vegetables or fruit. A quarter should be lean protein, while the remaining quarter should be whole grains.

10/28/2025

Curb Your Sweet Tooth
Cutting down on added sugar can assist you with weight loss. People who consume less sugar have been shown to have less excess weight.
Natural sugar is found in fruits, which also provide essential nutrients. You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta.

10/15/2025

Find a Workout Buddy
A friend you can work out with is very helpful for staying motivated. It's important to find someone who will inspire—not discourage. Make a list of all your exercise-loving friends, then see who fits this criterion:
Are they supportive (not disparaging) of your goals?
Can your pal meet to exercise on a regular basis?
Will your friend be able to keep up with you or even push your limits in key workouts?
Make the phone call to start getting fitness plans together if you have someone who fits all three. You may be able to find other ways to exercise with others if you do not have someone close to you who could be your workout buddy.
Check out a local gym or recreation center for group workout classes, personal training sessions, or exercise-focused groups. You could even ask family or friends if they know people who are also looking for someone.

10/02/2025

☀️ The Healing Power of Morning Sunlight

A few minutes of morning sunlight is one of the simplest yet most powerful health boosters. That warm glow on your skin helps regulate your body’s internal clock, improving your sleep at night and your energy during the day. Sunlight also triggers your body to produce vitamin D — a nutrient essential for strong bones, immunity, and mood regulation.

Instead of immediately reaching for your phone, try stepping outside for 10 minutes after waking. Let your body soak in natural light, breathe deeply, and start your day grounded. Your mind, mood, and health will thank you.

09/17/2025

Get rid of excess belly fat
Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease .
For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.
Reducing refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat.

09/07/2025

Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker . Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies .
Always speak with a doctor before using this strategy.

08/10/2025

Nurture your social relationships
Social relationships with friends, family, and loved ones you care about are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.

07/28/2025

Use plenty of herbs and spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health

Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

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Edmonds, WA
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