Do a 10-minute walk after every meal. That's it. Not a workout, not a diet overhaul — just get moving for 10 minutes after you eat. It blunts blood sugar spikes better than almost anything else you can do, aids digestion, and for a busy dad it quickly adds up to that 10,000 step requirement. It's small enough that a wiped-out dad will actually do it, and consistent enough to compound into real changes in energy, waistline, and blood sugar over a few months.

Needed some protein with my protein!

This is a family favorite. Pair with a salad and or baked veggies.

Nice little salmon recipe

Protein First Always