Lifestyle Guide

Nutrition

Eat:

Fresh whole foods, especially vegetables (grilled, baked, broiled, sautéed, or in a salad).
Two servings of fruit daily, choosing seasonal options for the best flavor.
Complex carbs like whole grains (brown rice, corn tortillas, whole grain bread, oatmeal).
Healthy fats like olive oil and nuts.
Protein from tofu, eggs, low-fat dairy, chicken, turkey, or fish.

Limit:

Alcohol, as it increases the risk of breast cancer and liver damage.
Sweets, which should be occasional treats.
Caffeine, which can raise blood sugar and cause energy crashes.
Red meat (beef, pork) due to its links to heart disease and colon cancer. A plant-based diet is healthier for you and the environment.

Avoid:

Fast food, soda, smoking, drugs, and processed foods (those with long ingredient lists or chemicals). These disrupt your hormonal system and may increase cancer risks.

Remember: A healthy diet leads to a healthy body. What you eat affects your energy, clarity of thought, and mood. If you need recipe ideas, check out Cookie and Kate for healthy meal inspiration.

Exercise

The healthiest people stay active! Exercise is essential for heart health, blood sugar control, and stress management.

Simple ways to stay active:

Walk at least 30 minutes a day.
Try swimming, running, biking, hiking, or sports like tennis, soccer, or basketball.
Join a gym or recreation center. Some health plans, like Silver Sneakers under Medicare, cover gym memberships.
If you have limited mobility: Yoga, tai chi, or water aerobics.
Try pickleball, a fun and low-impact sport.

Staying active improves your physical and mental well-being while providing a great way to socialize and make new friends.

Sleep

Sleep is just as important as diet and exercise. Without proper rest, cortisol levels remain high, leading to fatigue and stress.

Tips for better sleep:

Turn off screens (TV, computer, phone) at least an hour before bed.
Create a relaxing nighttime ritual: take a bath, listen to soothing music, read a book, or spend time with loved ones.
Sleep in complete darkness to support melatonin production.

Final Thoughts

Healthy habits make a difference! While medications are sometimes necessary, focusing on proper nutrition, exercise, and sleep can help you feel your best.

Many industries profit from promoting expensive supplements and trends, but the best investment is in a simple, healthy lifestyle. Surround yourself with supportive people, focus on your spiritual well being, and your journey to wellness. Please know that we are here to support you.

We look forward to helping you on your path to better health!