Rebekah Royal - Healthy Living

02/06/2026

Sitting for hours at a time doesn’t just affect your energy, it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health.

DOI/10.1111/sms.14628

01/30/2026

01/29/2026

01/29/2026

I think I’ll try this one! Thanks for posting Michele

Chile Chicken Verde Casserole

Yield:4 servings
Per serving:
2 greens
2 3/4 condiments
1 leaner
1 healthy fat

INGREDIENTS:

20 oz. frozen cauliflower florets (about 4 cups)
4 oz. low-fat cream cheese, softened
1 lb cooked chicken, shredded
½ cup Salsa Verde
½ tsp kosher salt
⅛ tsp ground black pepper
1 cup shredded sharp reduced-fat cheddar cheese
¼ cup low-fat plain Greek yogurt
1 Tbsp. chopped fresh cilantro (optional)

DIRECTIONS:

Put your cauliflower in a microwave safe dish and cook for 10-12 minutes or until fork tender. Add the cream cheese and microwave for another 30 seconds. Stir.
Add the chicken, salsa Verde, salt, pepper, cheddar cheese, Greek yogurt, and cilantro. Stir.
Bake in a preheated oven at 375 degrees (F) in an ovenproof casserole dish for 20 minutes. OR you could microwave on high for 10 minutes.
Serve hot.

01/29/2026

Stop waiting to feel ready.

Because readiness isn’t a mood, it’s a decision.

You won’t wake up one morning and suddenly feel fully confident. You grow into readiness by acting before you feel ready for it.

01/24/2026

01/16/2026

Regulating our emotions is key to becoming the healthiest version of ourselves.

When we learn to manage our emotions and stress, we’re less likely to reach for junk food or develop harmful habits that lead to chronic illness.

Chronic stress disrupts our hormones, increases cravings for sugar and processed foods, and triggers emotional eating. Over time, this can cause weight gain, insulin resistance, and inflammation - leading to many chronic diseases like diabetes, heart disease, and even depression.

By learning how to regulate our emotions and manage stress, we create the space to make conscious, nourishing food choices that support our long-term health and prevent illness.

Emotional regulation is key to building a world where we make healthier choices, respect our bodies, and thrive in harmony with one another.

Powerful quote from .holistic.psychologist

01/08/2026

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