Living & Practicing by Design™

First Exposure to Natural Light in The Morning

 Exposure to natural light first thing in the morning, also known as "first exposure to natural light in the morning," which I call "Coffee Near in The Sun" has several potential benefits for human health. One of the biggest is that exposure to natural light, especially in the morning, helps regulate circadian rhythms in the body. This is very important for maintaining a healthy sleep-wake cycle and overall well-being.  This is becoming much more of an issue as so many are reaching for phones first! We suggest you put that off for at least 30 minutes! For us in the northern climates get near a window as sunny as you can upon arising! Exposure to morning sunlight suppresses the production of melatonin, a hormone associated with sleep. This helps us feel more awake and alert all during the day!!!  Sunlight is a natural source of vitamin D, and morning exposure to sunlight outside contributes to the synthesis of this essential vitamin. Vitamin D is important for bone health, immune function, and overall health and so much more! Exposure to first morning natural light is associated with improved mood and mental health. Sunlight stimulates the production of serotonin, a neurotransmitter that contributes to feelings of well-being and well-being.  Exposure to natural light has a positive impact on eye health. Regulates eye growth and development and reduces the risk of myopia in children. With all the things I mentioned above you can see how exposure to the morning sun leads to increased energy levels and increased productivity throughout the day... Learn so much more and contact us HERE

Make Your Bed - Cleaning and Organizing Your Environment

Friends, we all live in a world that moves fast. In this face paced world, it's quite easy to get overwhelmed with many tasks, projects, problems and so forth. For some reason, things just pile up quickly. How many of you can relate to this? One of the best ways to begin to lessen the stress in your day is to Make Your Bed.
 
Making your bed establishes a sense of order and organization in your immediate environment. Its helpful to use the simple act of making your bed as a training. Make your bed in a mindful way. Smooth the sheets, fluff the pillows, tuck in the blankets and make these simple actions a preparation for your day. The habit of making your bed trains you to follow through with intention. Following through with intention will help you greatly, dealing with the many tasks and decisions you will have in your day. When you see a neatly made bed in a clean and orderly space sets a positive tone for your day.
Making your bed can enhance your productivity and discipline. You cultivate a sense of accomplishment and motivation to tackle other tasks. Its a foundational habit that will spill over into the other areas of your life, creating a domino effect of productivity and goal achievement.
 
The bottom line is that the simple habit of mindfully making your bed every morning gives you a WIN first thing of the day. You will want to clean and organize your entire living or/and work environment. Let's face it, spending inordinate amount of time looking over and over again for something multiple times a day is very stressful...
 
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From Couch to Confident: Steps to Getting Into Fitness Today

Starting a fitness journey can be overwhelming, especially if you’ve been living a sdentary lifestyle. But with the right approach, you can transition from the couch to a confident, active version of yourself. Here’s how to take the first steps toward a healthier lifestyle.
1. Start Small
Don’t feel pressured to jump into intense workouts right away. Begin with manageable activities like walking, stretching, or bodyweight exercises. A brisk 20-minute walk a few times a week or doing basic squats at home can be a great way to ease into movement and establish consistency.
2. Set Realistic Goals
Set achievable fitness goals. For instance, aim to walk 10,000 steps daily, work out three times a week, or run a mile without stopping in a few months. Breaking goals down into smaller milestones makes them easier to tackle and gives you motivation as you progress.
3. Find Your Why
Understanding your motivation is key. Whether it’s improving health, gaining more energy, or managing stress, having a personal reason for getting fit helps sustain your effort when things get tough. Write down your "why" and use it as a reminder to stay committed.
4. Invest in the Basics
You don’t need fancy equipment, but good workout shoes and comfortable clothes can make a big difference... Read much more & Contact us HERE

The Far Reaching Benefits of Physical Activity

The Far Reaching Benefits of Physical Activity
Much has been written about the effects of exercise, physical activity and health in general. But what you may not know is there are good studies showing improvements in many health parameters with regular physical activity.
According to the American College of Sports Medicine, adults should be physically active seven days a week. Not unexpectedly, some in the popular media attacked this as 'not doable by most adults'. But the fact is, the more sedentary our lives become, the worse our health becomes. For example, we know that metabolism slows with as little as 90 minutes of continued sitting at your desk.
As your metabolism slows, you become much more efficient at making fat than you do burning it. And as a regular reader, you know that poor metabolism can lead to the development of neuropathy, type II diabetes, and illnesses with debilitating health effects. But you can boost your metabolism with a workout at the gym or a stroll in the morning—and eat properly (a lot of protein) —but sitting all day without moving will negatively impact your health. This small change in your routine can be the game changer in your life, helping you to burn more calories, invariably speeding up your body metabolism.
Typically, inactivity has an array of adverse health effects. The risk of cancer, risk of metabolic diseases such as dyslipidemia, Diabetes Mellitus, Hypertension, obesity, heart diseases including coronary artery disease and heart attack, stroke, and musculoskeletal diseases such as kneel pain and osteoporosis can all be linked to inactivity.
So, what’s the solution?
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Highest Energy Daily Habits for Adults

What Are the Highest Energy Daily Habits for Adults
In our fast-paced lives, maintaining energy throughout the day can be challenging. But what if you could make simple changes to your daily routine that significantly boost your energy and productivity? Here are the highest energy daily habits for adults that can transform your day.
Prioritize Sleep
Quality sleep is essential for staying energized. Aim for 7-9 hours each night to allow your body to recover and recharge. Try to maintain a regular sleep schedule, and limit screen time before bed to improve sleep quality.
Stay Hydrated
Dehydration is one of the most common causes of fatigue. Start your morning with a glass of water and continue to drink throughout the day. Staying hydrated keeps your body functioning properly and supports digestion and circulation.
Eat Nutrient-Dense Foods... Learn much more and contact us HERE
 
 
 
What you eat fuels your energy levels. Include a variety of whole foods like fruits, vegetables, lean proteins, and whole grains in your diet. These foods provide lasting energy without the crashes that sugary or processed snacks can cause.
 
 
 
Exercise Regularly

Natural Alternatives to GLP-1 Weight Loss Drugs

GLP-1 (Glucagon-like peptide-1) drugs, such as semaglutide (Ozempic, Wegovy), are commonly prescribed for weight loss and managing type 2 diabetes. These medications work by increasing insulin production, reducing appetite, and slowing gastric emptying. However, for those seeking Natural Alternatives to GLP-1 Weight Loss Drugs due to side effects, cost, or personal preference, several natural strategies can promote weight loss and regulate blood sugar without pharmaceuticals.
 
1. Fiber-Rich Diet
High-fiber foods help control appetite by slowing digestion, mimicking the effect of GLP-1 drugs. Soluble fiber, found in oats, flaxseeds, and beans, forms a gel-like substance in the stomach, helping you feel fuller for longer. Insoluble fiber, present in vegetables and whole grains adds bulk to the diet and supports digestive health. Both types are essential for regulating blood sugar and managing weight.
2. Intermittent Fasting (IF)
Intermittent fasting is an eating pattern that alternates between fasting and eating windows. Popular methods like the 16:8 plan (fast for 16 hours, eat for 8 hours) have been shown to enhance fat burning, improve insulin sensitivity, and reduce appetite naturally—similar to GLP-1 medications.
3. Probiotics
Improving gut health is another effective approach to weight management. Probiotics, particularly Lactobacillus gasseri and Bifidobacterium breve, have been shown to help reduce fat mass and improve metabolism. Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut can promote a healthier digestive system and support weight loss.
4. Natural Supplements... Learn much more and contact us HERE

Medication Assisted Weight Loss

We can’t seem to escape the commercials, social media, and celebrity news about medication-assisted weight loss.  It’s a thing... with my guest Julia Swartz LISCW
If you’re considering it or are on the journey to medication assisted weight loss , there are some things to consider.  As these medications become more popular and accessible, it’s important to discuss your larger health issues for consideration, as these medications can be attained online. Most folks that I work with are sharing good outcomes with weight loss and managing co-occurring health issues.  Type II Diabetes and PCOS are just a few. There seems to be evidence, that some folks do not produce GLP-1.
 
While these medications seem to quiet what is referred to as “food noise” that chatter in our head that tells us we’re hungry when we are not, what they don’t do is give us tools to manage our stress eating without Ultra Processed Food or UPCs.
 
These foods are designed in labs to produce the “bliss effect”.  The perfect combination of sugar, fat, and salt that hijacks our brain and creates a feedback loop that tells us we need/want more.  These foods increase anxiety and depression, wreak havoc on our gut microbiome, and are directly related to metabolic syndrome. Michael Moss has recently devoted an entire book to this, “Sugar, Salt, Fat”.
So, what are you do to?
The Food and Mood program, as previously described offers us a set of tools to manage our emotions and stress without food.  Effective Communication, Cognitive Behavior Therapy, and Mindfulness are the major components of this toolbox. 
 
By using Effective Communication skills and not assuming all communication is “confrontation”, we learn reflective listening and the importance of empathy and validation.  Speaking from the perspective of “I” rather than “you” allows us to communicate our thoughts and feelings without blame, rather than stuffing our feelings with food and avoiding issues... Learn much more and contact us HERE

Cannabis Usage & Mental Illness Provocation

 
 Cannabis use has become increasingly prevalent, with many advocating for its medicinal benefits. However, the relationship between cannabis and mental health is complex and often misunderstood. Let's explore the potential link between cannabis use and mental illness.
 
 Cannabis and the Brain
 
 Cannabis contains a compound called tetrahydrocannabinol (THC), which is primarily responsible for its psychoactive effects. THC interacts with the brain's cannabinoid receptors, influencing mood, perception, and cognition.
 
Cannabis and Mental Illness
While research is ongoing, studies suggest a correlation between cannabis use and the onset or exacerbation of certain mental health conditions, including:
Psychosis: Some individuals, particularly those with a genetic predisposition, may experience increased risk of psychotic symptoms after cannabis use.
Schizophrenia: Cannabis use can trigger or worsen symptoms of schizophrenia in vulnerable individuals.
Depression and Anxiety: Although cannabis is often used to self-medicate these conditions, long-term use may lead to increased symptoms.
Addiction: Cannabis can be addictive, and withdrawal symptoms can contribute to mental health challenges.
Important Considerations
Individual Differences: The impact of cannabis varies from person to person. Factors such as genetics, age, and frequency of use play a role.
Legalization and Accessibility: Increased availability of cannabis may contribute to earlier and more frequent use among young people, potentially increasing the risk of mental health issues.
Self-Medication: People with underlying mental health conditions may turn to cannabis as a self-medication strategy, which can complicate treatment... Learn much more and contact us HERE

Dangers of Vaping

Vaping, once marketed as a safer alternative to traditional cigarettes, has been unveiled as a dangerous habit with severe health consequences. Let's dispel the myths and uncover the truth about vaping.
Dangers of Vaping
Contrary to popular belief, vaping is not safe. E-cigarettes deliver nicotine, a highly addictive substance, along with other harmful chemicals. These toxins can damage your lungs, heart, and brain.
Short-Term Effects:
Coughing
Shortness of breath
Chest pain
Rapid heartbeat
Dizziness
Nausea
Long-Term Risks:
Addiction to nicotine
Lung disease, including popcorn lung
Heart disease
Brain damage
Increased risk of cancer
Targeting Our Youth
The vaping industry has aggressively targeted young people... Learn much more and contact us HERE:

Teaching Children Healthy Eating

Why Healthy Eating Matters
As parents, we want the best for our children, including a foundation of good health. Healthy eating plays a crucial role in their physical and mental development, influencing everything from energy levels and focus to mood and overall well-being. Let's explore practical ways to instill healthy eating habits in your child.  
Making Healthy Eating Fun
Involve Your Child: Let your child help with grocery shopping, meal planning, and cooking. This fosters a sense of ownership and excitement about food.  
Lead by Example: Children learn by watching their parents. Model healthy eating habits by making nutritious choices yourself.
Make it Colorful: Create fun and colorful meals with a variety of fruits and vegetables. Experiment with different flavors and textures.
Be Patient: It might take multiple exposures for a child to accept a new food. Keep offering different options without pressure.
Limit Processed Foods: Focus on whole, unprocessed foods as the foundation of your child's diet.
Make Healthy Snacks Accessible: Keep fresh fruits, vegetables, and whole grains readily available for quick and nutritious snacks.  
Education is Key
Teach About Nutrition: Explain the importance of different food groups and how they contribute to a healthy body.
Read Food Labels: Help your child understand food labels and make informed choices... Read much more about this and contact us HERE