An exciting new study is promoting a traditional African diet as good as or better than the Mediterranean Diet. The finds: Up to 6 times the amount of fiber by consuming a mostly plant based diet. Lower levels of blood sugar spikes because grains like millet and sorghum are low glycemic. Boosted immune system and reduction in inflammation because of the daily consumption of fermented foods. Sadly as traditional cultural norms and food ways are hijacked by Western diet and lifestyle, dis-eases such as diabetes, hypertension and other chronic problems are on the rise. The upcoming Kwanzaa holiday is a good time to lean into traditional foods.

This week was challenging for me in ways I didn’t expect. A family emergency pulled me out of my curated environment and into full-on caregiver mode for one of my children who was hospitalized. I wasn’t upset about having to step in — that part came naturally — but I did struggle with how much it disrupted my usual daily flow. So I leaned hard into our mantra: progress, not perfection. Instead of abandoning myself, I chose small, doable Food-as-Medicine practices: • I roasted sweet potato fries when all I wanted to do was disappear into a bowl of ice cream.• I made a big pitcher of Real Jamaican Spice Tea (hibiscus + those beautiful blood-sugar-supporting spices).• I cooked for my grandchildren every day, adding colorful veggies even when the picky eater gave me the side-eye.• I offered gentle words of encouragement to my daughter as she questioned her own journey through a very hard moment. And when her blood pressure spiked, probably from being hospitalized when she wanted to be home - I suggested a cold pressed beet juice with cabbage and lemon to bring it down naturally. And reminded her that a 20 minuite gratitude meditation would reduce her stress. It wasn’t a perfect week, but it was nourishing.And that’s exactly what this week’s challenge is all about — choosing one supportive practice and letting it hold you when life gets loud. If you’re navigating something tough this week, I see you. Your one small act of nourishment still counts. It still matters. It’s still medicine. Life is going to happen - your Well Life practices are for those moments when you need extra support.

I took a 10 minute walk after lunch. You lower your natural blood sugar spike after eating by just doing some movement - take a walk, exercise, or even sitting down and doing calf lifts.

Woke up in Gratitude and wondering what Tiny Win I want to accomplish today? Anyone shared a tiny win for our December Challenge yet? Sometimes it happens in retrospect for me - like at the end of the day I realize - "I did that". But for my December reset I'm working on intentionally setting my Tiny Wins. And celebrating them. Have anyone set or made a Tiny Win?

https://youtu.be/OS4DNsERtHs?si=TD2nHY3Lij2Q-dMd When I have a busy day ahead of me and to be truthful, most days, I like to start with a Gratitude Meditation. Sometimes, its as brief as intentional breathing for a few minutes and an internal conversation. Other mornings I follow this guided meditation with Tracee Stanley. It sets the tone for the rest of my day. If you try this let me know.