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09/24/2025

Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker . Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies .
Always speak with a doctor before using this strategy.

09/14/2025

☀️ The Healing Power of Morning Sunlight

A few minutes of morning sunlight is one of the simplest yet most powerful health boosters. That warm glow on your skin helps regulate your body’s internal clock, improving your sleep at night and your energy during the day. Sunlight also triggers your body to produce vitamin D — a nutrient essential for strong bones, immunity, and mood regulation.

Instead of immediately reaching for your phone, try stepping outside for 10 minutes after waking. Let your body soak in natural light, breathe deeply, and start your day grounded. Your mind, mood, and health will thank you.

08/26/2025

Nurture your social relationships
Social relationships with friends, family, and loved ones you care about are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.

08/08/2025

Build Strength, Not Just Size 💪🔥

Fitness isn’t just about looking good — it’s about feeling strong, capable, and energized. Regular strength training helps improve muscle tone, boost metabolism, support joint health, and even enhance mental clarity. You don’t need a fancy gym — bodyweight exercises like squats, push-ups, and planks done consistently make a big difference.

Start small. Focus on form. Stay consistent.
Because strong isn’t just a look — it’s a lifestyle.

07/29/2025

🌿 Small Habits, Big Health Wins! 💪

Good health doesn’t require a complete lifestyle overhaul overnight. Sometimes, it’s the tiny daily habits that make the biggest difference over time.

Here are a few powerful health tips you can start right now:

🥤 Start your day with water
Rehydrate your body first thing in the morning to jumpstart your metabolism and flush out toxins.

🥗 Eat more whole foods
Fill your plate with colorful fruits, leafy greens, lean proteins, and whole grains. Less processed = more energy.

🚶‍♀️ Move every hour
Even a quick stretch or short walk helps reduce stiffness, boost circulation, and sharpen your focus.

😴 Prioritize quality sleep
Aim for 7–9 hours a night. Your body recovers and your mind resets when you sleep well.

🧠 Take breaks from screens
Protect your eyes and your mind. Step away regularly and give yourself tech-free time daily.

🧘 Manage stress
Deep breathing, meditation, or a simple 10-minute break can reset your day. Your mental health is just as important as your physical health.

Your health is built on your daily choices, not occasional effort.
Make them count. 💚

07/10/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties.

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence

06/27/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.

If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. (54aTrusted Source, 54bTrusted Source)

There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.

06/06/2025

Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week.

05/22/2025

Eat adequate protein
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues .
What’s more, this nutrient is particularly important for maintenance of a moderate body weight.
High protein intake may boost your metabolic rate or calorie burn while making you feel full. It may also reduce cravings and your desire to snack late at night.

05/13/2025

Eat plenty of fruits and vegetables
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.

05/05/2025

Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer.
If you do no spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

04/21/2025

Avoid bright lights before sleep
When you’re exposed to bright lights which contain blue light wavelengths in the evening, it may disrupt your production of the sleep hormone melatonin.
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses especially if you use a computer or other digital screen for long periods of time and to avoid digital screens for 30 minutes to an hour before going to bed.
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

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Springtown, TX
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