🌿 Pair Your Carbohydrates with Protein I was thinking about Karen's afternoon cravings and thought I would revisit Carbs and Protein... Carbohydrates are an important source of energy for your brain, muscles, and other cells. The goal isn’t to fear or eliminate them—but rather to create better balance. When you eat carbohydrates, your body breaks them down into glucose. If a carbohydrate-rich food is eaten alone, especially one that is processed or low in fiber, the glucose may enter your bloodstream quickly. For some people, that quick rise is followed by a drop that can leave them feeling: • Tired or unfocused • Hungry soon after eating • Irritable or shaky • Ready for another carbohydrate • Caught in an afternoon energy crash How Protein Helps Protein takes longer to digest and can slow the overall digestion of your meal or snack. Pairing carbohydrates with protein may support: ✔️ A more gradual rise in blood sugar ✔️ Steadier, longer-lasting energy ✔️ Greater satisfaction after eating ✔️ Fewer cravings between meals ✔️ More stable concentration and mood Instead of asking, “Should I stop eating carbohydrates?” try asking: “What can I add to make this more balanced?” Simple Pairings 🍎 Apple + cheese 🍓 Berries + Greek yogurt 🍌 Banana + peanut or almond butter 🥜 Fruit + nuts or seeds 🥚 Oatmeal + eggs 🥣 Oatmeal + Greek yogurt or protein powder 🍚 Rice + chicken, fish, tofu, or beans 🥔 Potatoes + eggs, meat, fish, or beans Fiber and healthy fats can offer additional support. A balanced meal will often include a protein, a carbohydrate, a vegetable or fruit, and a healthy fat. 🌱 This Week’s Restoration Challenge Before eating a carbohydrate, pause and ask: “Where is my protein?” Add protein to at least one carbohydrate-based meal or snack each day. Then notice your hunger, cravings, focus, mood, and energy over the next few hours. You don’t have to remove carbohydrates. Sometimes restoration begins by adding the support your body was missing. 💬 Which carbohydrate do you usually eat alone, and what protein could you pair with it this week?

Ok, so today I am adding a little extra to our chat here... Many of you skip breakfast or eat several hours after waking. I want to encourage you to eat no longer than an hour after waking, even if you are not hungry. Here's why - Why Eating Breakfast Within One Hour of Waking Can Help Regulate Bowel Movements One of the simplest habits that can improve digestive regularity is eating breakfast within about an hour of waking. While it may seem like a small change, it works with your body's natural rhythms to encourage healthy bowel function. Your Digestive System Wakes Up Too Your body follows a circadian rhythm—a 24-hour internal clock that influences hormones, digestion, metabolism, and elimination. In the morning: - Cortisol naturally rises to help you wake up. - Your colon becomes more active. - The muscles of your digestive tract begin moving food and waste more efficiently. This is why many people naturally feel the urge to have a bowel movement shortly after waking. Breakfast Activates the Gastrocolic Reflex When food enters your stomach, it triggers a normal physiological response called the gastrocolic reflex. This reflex sends signals to the colon saying: "More food is coming in—it's time to make room." The muscles of the large intestine begin gentle contractions (peristalsis), moving stool toward the rectum. For many people, this creates the urge to have a bowel movement within 15–60 minutes after eating. Breakfast is especially powerful because this reflex is strongest after the overnight fast. Overnight Is Your Colon's Preparation Time While you sleep, your digestive system isn't completely inactive. The colon slowly concentrates waste by absorbing water, preparing stool for elimination the following morning. When you wake and eat breakfast, you're essentially giving your digestive system permission to complete the process. Skipping breakfast often means this signal never arrives, delaying bowel movements until much later—or even causing constipation over time.

🌈 Eat the Rainbow: Every Color Feeds Your Body Differently I have said for many years to eat 5 different colors in your salad every day. This is one of the simplest ways to improve your health. The colors you see in plants aren't just for beauty—they're created by natural compounds called phytonutrients. Along with vitamins and minerals, these compounds help protect the plant from disease, insects, and environmental stress. When we eat them, they provide unique benefits to our own bodies. Each color offers a different combination of nutrients, so the more colors you eat, the more complete your nutritional "toolbox" becomes. 🥬 Green Foods – Nourish & Restore Examples: Spinach, kale, broccoli, Brussels sprouts, asparagus, green beans Green vegetables are rich in: - Chlorophyll – Supports the body's natural detoxification processes and helps protect cells from oxidative stress. - Folate (Vitamin B9) – Essential for making new cells, repairing DNA, and supporting brain and nervous system function. - Magnesium – Needed in over 300 biochemical reactions, including muscle relaxation, energy production, blood sugar regulation, and healthy sleep. - Vitamin K – Important for blood clotting and strong, healthy bones. - Lutein & Zeaxanthin – Powerful antioxidants that accumulate in the retina and help protect vision. Green vegetables are among the most nutrient-dense foods you can eat. 🧡 Orange & Yellow Foods – Build & Protect Examples: Carrots, sweet potatoes, pumpkin, squash, mango, peaches, apricots These colorful foods are especially rich in: - Beta-carotene – Converted into Vitamin A, which supports healthy skin, vision, and immune function. - Alpha-carotene – Works alongside beta-carotene as an antioxidant that helps protect cells. - Vitamin C – Supports collagen production, wound healing, and immune health. - Potassium – Helps regulate blood pressure, muscle contractions, and fluid balance. These foods are especially helpful for supporting the body's protective barriers, including the skin and the lining of the digestive and respiratory tracts.

Well, this post will be a little different. Let me share my vacation with you! We have walked, canoed, and rested! Celebrated our youngest’s 34th birthday. And taking a break from the move of the office for a few days. There is a great blue heron in one of the pics. Hard to see but we were right there in the canoe watching him. Here are some pics (yes I ate some cookie cake. Get healthy and you can too!). Share your vacations with us when you go!

I posted this in all my socials - Share this with those you know need help!