I’m always amused when my oldest son visits from Salt Lake City and immediately starts complaining about the bugs. 

Summer on the East Coast? Mosquitoes are just part of the package.

I’ve lived my whole life swatting them away, mostly avoiding bug spray because - let’s be honest - I hate the smell, the sticky skin feel, and the idea of rubbing something toxic all over me. 

And seriously, what is in those cans?

Do we go with DEET or no DEET? 
If it's toxic for bugs, is it toxic for us too? 
And do those “natural” plant-based sprays even work?

But I think I'm going to think about it differently this season, and from now on. And I have my environmental health mentor, Lara Adler, to thank for that. 

What’s the most important thing you can do for your health?

I had a coaching session earlier this week, and my client asked me this exact question.

My answer?

Be mindful.
Be aware in the moment.
Be conscious of the decisions you're making.

Because here’s the truth:

Our health is shaped by the thousands of tiny choices we make each week.

Each decision—what you eat, how you move, when you rest, what you prioritize—has the power to move you toward greater health or nudge you back toward illness.

One helpful visual I often share is the Illness–Wellness Continuum, developed by Dr. John Travis back in the 1970s. It’s a simple model, but incredibly powerful.

We live in a world that’s designed to keep us comfortable - and constantly entertained.

- Hungry? There’s a delivery app for that.
- Cold? A heated blanket is one click away.
- Bored? Just pick up your phone, and within seconds you’re scrolling, watching, shopping, or playing.

We’ve removed friction from nearly every part of our lives. 

And in many ways, that’s a marvel of modern living. But in doing so, we’ve also erased some of the most beautiful, messy, and deeply human experiences that come from discomfort.

Especially boredom.

As parents, we often feel pressure to keep our kids occupied and “happy” at all times. 

Screens become the default. Activities are scheduled down to the minute. But what if we’ve taken it too far?

Given that summer is essentially here, I thought it might be helpful to explore the world of safe sunscreens … probably not the most exciting topic, but an important one to think about.

It’s always a challenge to navigate shelves packed with products -trying to figure out which ones work well and have ingredients that won’t compromise our health.

It's always important to remember that our skin is our largest organ — and it absorbs much of what we put on it.

Many ingredients in personal care products can make their way into our bloodstream, which is why choosing clean, non-toxic options really matters.

There’s growing concern around ingredients like oxybenzone, a common UV filter, which has been flagged in ongoing research for its potential health risks.

Given that all four of my kids have been lifeguards, I’ve spent a lot of time thinking about what sunscreen is best — and what won’t break the bank. 

Here’s the truth: not all sunscreens are created equal.

We’ve all been there… saying some or all of the following things:

“I should be doing more of that.”
“I should be eating more vegetables … or more protein… or less ultra-processed food.”
“I should be exercising more.”
“I should be getting more sleep.”
“I should be drinking less alcohol… or more water.”

And so on.

Here’s where I weigh in—as a Healthy Aging Coach.  I believe mindset may be the most critical aspect of being and staying healthy.

When we’re aware of what we should be doing—and we understand why it matters, how it’s connected to our energy, longevity, and ability to thrive—then something shifts.  And when your mindset shifts from “I should” to “I choose," everything changes. 

Out on my morning walk yesterday, I started thinking about Mark Twain.

And, I know you’re thinking … that’s odd.

Well, I can kind of explain it.

Just the other day, a friend sent me a video of Conan O’Brien receiving the Mark Twain Prize for American Humor. 

(if you're interested in hearing a clip of Conan's acceptance speech expressing his reverence for Twain, here is one.  

Yesterday, I saw the news that the Pulitzer Prize was awarded to James by Percival Everett — a novel I read a few months ago. 

It’s a fictional retelling of Twain’s Huckleberry Finn, but this time through the eyes of Jim — or “James,” as he’s called in the book - a Black man who was enslaved.

If you’re not familiar with Huckleberry Finn, it’s set in the pre-Civil War South and centers around Huck, a young white boy, and Jim, a man escaping slavery. 

Reading James through Jim’s perspective offers a profound shift in understanding - one that expands empathy and reminds us of how easily we miss the full truth when we only view a story through our own lens.

I grew up with a mom who always served at least three different vegetables on our plate—and often added a side salad, too. She emphasized the importance of color, variety, and trying everything at least once. 

 👏 Hand clap for Mom.

She passed away 15 years ago, during a whirlwind season of my life - four young kids at home, a demanding corporate job, and very little space to process anything beyond the next to-do.

I wish I could thank her now for all the quiet lessons she taught me at the dinner table. 

Her wisdom—about food, nourishment, and showing up for family—has stayed with me in ways I couldn’t fully appreciate at the time.

Well, it’s finally here — that time of year when we’re itching to get back outside, soak up the spring air, and feel the warmth of the sun on our faces.

This week, I want to share an idea that might shift how you think about your next walk in the woods. Or, dare I say… your next forest bath?

Whether the forest is just beyond your backyard or a short drive away, being surrounded by trees is deeply peaceful. 

Fresh air, sunlight, the earthy scent of leaves and bark — it all feels like medicine for the soul. And in many ways, it actually is.

While hiking or trail running is an effective way to get moving, there’s another practice that’s less about activity and more about being: it’s called Forest Bathing.

If you're a regular user of mouthwash, this is an important blog post to read. 

It’s also a perfect example of why navigating health advice can be so confusing - with conflicting information and marketing that often oversimplifies.

But here’s a fresh perspective: learn a bit more, then decide what makes sense for you.  Like I like to say … it's about learning, practicing and ultimately owning your health in a way that works for you.🙂. 

I came across a study connecting mouthwash to higher blood pressurea couple of years ago.  

It sounded wild, but the more I dug into the research, the more it made sense.

It was compelling enough for me to not only stop using mouthwash (I wasn’t a regular user anyway), but to tell one of my kids — a daily user — to quit cold turkey.

And yet, here's an example of why navigating the health world can be so complicated.  

Just last week I was sitting in the dentist’s chair, being handed a cup of bright blue Scope.  

So, let me explain...

We make thousands of decisions every single day—what to eat, when to move, how to respond to stress, when to call it a day.

Each one might feel small in the moment. But together, they shape the trajectory of our health—and our life.

Here’s the powerful truth: you are in charge.

You get to decide whether those choices support the life you want—or keep you stuck.

Today, I help my clients and followers figure out what they need to do to embrace the concept of owning their health.

Have you ever stopped to think about what you’re feeding your brain?

Just like the rest of your body, your brain needs the right fuel to function at its best.

Here are some interesting “brain” facts:

We all hear the terms “mindset” and “mindfulness” frequently. 

Sometimes, it's easy to dismiss them, not fully tuning into what they mean. 

You might even wonder—does mindfulness mean meditation? What do I need to do to be mindful?

If you think of the opposite of mindfulness, it’s mindlessness—going through life on autopilot, assuming you already know something and not paying attention. 

Mindfulness, at its core, is simply being present and aware. 

And awareness is the most important factor in making meaningful changes. When you’re mindful, you have more energy, more capacity, and more control over your actions.

What would you think if you left your doctor’s office with this type of prescription?:  

• Eat one cup of blueberries per week

• Eat 2-3 cups of tomato sauce per week

• Eat a handful of walnuts every day

And that’s just for starters.  Dr. William Li, a leading cancer scientist and physician, who also serves on the faculty at Harvard Medical School, has taken the notion of “food is medicine” to a whole new level.  

His book Eat to Beat Disease looks at the different types of foods that can make a difference in staving off cancer - and to which level those foods need to be consumed in order to have an impact.  It is pretty compelling.

While this may sound a bit extreme, when you get right down to it -  

Every morsel of food has the ability to prevent disease … or create disease.  It has the ability to amp up, or amp down, bad genes.  

It seems like everyone is talking about protein right now—and for good reason. 

If you’re looking for a simple way to feel energized, curb cravings, and support your metabolism, start with a protein-packed first meal.

Most people under-eat protein early in the day, leading to energy crashes, mindless snacking, and that 'hangry' feeling by mid-afternoon. 

But when you give your body a solid serving of high-quality protein in the morning, you set yourself up for steady blood sugar, sustained energy, and naturally eating less throughout the day. 

Plus, protein plays a crucial role in muscle health, keeping you strong and supporting metabolism as you age.

Why Prioritizing Protein at Breakfast is a Game-Changer

This is one daily ritual I always try to honor—because honestly, it just feels good. And I truly believe it makes a difference in how well I sleep at night.

It’s all about getting that morning sunshine (yes, even when it’s cloudy!) within the first hour of waking.

There’s so much happening inside our bodies that we’re barely aware of - like a finely tuned system running in the background. 

But when we do know about simple actions that can optimize our health, why not take advantage of them?

I like to imagine a community of tiny villagers inside me, all working hard to keep me running optimally. And if they’re putting in the effort, the least I can do is give them the tools they need to do their jobs well!

So let's talk about the importance of morning light.

Essentially, it's the start button for your body’s daily rhythm.

Your body runs on an internal clock—and light is its #1 timekeeper. 

When natural light hits your eyes in the morning, it signals your suprachiasmatic nucleus (SCN) - your master clock in the brain’s hypothalamus.

Once the master clock is activated, it syncs up all your body’s other clocks - yes, your liver, gut, muscles, and even fat cells have their own internal timers.

I picture a clock shop, with dozens of clocks ticking away. If they’re out of sync, it’s chaos. But when they’re aligned?

Everything runs smoothly.

Here’s how morning light sets the rhythm for your entire day and night:

What's the healthiest meal you can eat? 

A $25 superfood smoothie with adaptogens and collagen?  A salad so green it practically photosynthesizes? A protein-packed power bowl with ingredients you can’t pronounce?

Nope. The healthiest meal you can eat is … a meal cooked at home.

Think about it — when you cook at home, you’re in control. 

You know exactly what’s going into your food. You’re choosing high-quality ingredients, using good olive oil, maybe organic produce, and avoiding industrial seed oils and minimizing plastic packaging that can leach unwanted chemicals into your meals. 

So let’s explore habit science. I would like you to reflect on your habits - both the ones that serve you well and the ones that don’t.

Because when you become truly aware of what you're doing - and more importantly, what triggers your actions - you gain the power to change them. 

That mindful awareness is the first step in transforming a habit, whether it’s one you want to build or one you’d rather break.

So to start, think about a habit that you want to change. 

Maybe it’s reaching for a bowl of ice cream, grabbing a piece of candy, or pouring a glass of wine after a stressful day. 

These actions feel automatic, and for a good reason—they're deeply wired into your brain’s neural pathways.

We crave the comfort, the taste, and the momentary relief these habits bring. But if you step back and look at what’s really happening, you’ll see a deeper truth: You’re engaging in self-soothing. 

But, First name / friend, , if your feeling of busyness keeps you from accomplishing those things that are most important to you, you have to think about it.

While being busy feels like a badge of honor in today’s world, it is important to pause and wonder: what are we really busy doing? 

Too often, I find myself caught in the whirlwind of busyness—feeling scattered, overwhelmed, and ironically, unproductive.

And often I will get to the end of the day and think, “I felt so busy today… but what did I accomplish?”

Busyness gives us the illusion of accomplishment. We equate being in motion with making progress, but the truth is, they’re not the same. 

The constant ping of notifications, the endless to-do lists, the multitasking—it can feel like we’re running a marathon. And yet, when we finally stop, we realize we’re still at the starting line.

A client of mine recently had a powerful realization. 

After months of working on strategies to improve her nutrition, exercise, and sleep regimens, she had an epiphany during one of our final sessions: what she needed most to support her well-being was a vibrant, supportive community. 

She committed to stepping outside her comfort zone and prioritizing this foundation of well-being.

Her story stuck with me because it reflects something so many of us feel but don’t always name: we’re missing true connection. Our communities —and the oxytocin-fueled connection they provide - are essential for long-term health.

It’s why the outgoing Surgeon General’s recent warning about the crisis of disconnection resonates so deeply.

What if I told you that something as simple as a smile could transform your health—lowering stress, improving your heart health, and even boosting your immune system?

Hopefully, the collage at the top of this newsletter brought a smile to your face. It’s hard to look at smiling kids and animals without feeling a little happier, isn’t it?

Science tells us that those little moments of joy, kindness, and connection aren’t just good for your mood—they’re a boon for your body, too.

Every time you smile or laugh, your brain releases feel-good chemicals like dopamine, serotonin, and endorphins. These help relax your body, lowering your heart rate and blood pressure, and even boosting your immune system.

And here’s something surprising: smiling might just help with weight loss as well. 

When we’re trying to shed pounds, we focus on eating mindfully and moving more. But sometimes progress is slow or nonexistent. Why? Stress.