Get outside and enjoy nature! 

Walking offers numerous health benefits, including improved heart and lung health, reduced risk of chronic diseases like type 2 diabetes and some cancers, enhanced bone and muscle health, and better weight management. Additionally, walking can boost brain function, support mental health, and strengthen the immune system. 

A progressive walking program offers numerous benefits, where walking duration, intensity, or frequency gradually increases over time with consistency, one will improve cardiovascular health, endurance, and overall well-being.

Post Meal Walk - at least 10 minutes 

The vagus (vagal) nerve is one of 12 cranial nerves that connect the brain and body. It is known as cranial nerve X (representing the 10th cranial nerve). The vagus nerve is the longest of the 12 cranial nerves.

It extends from the brain stem and splits off into many branches that extend down through the neck to the vital abdominal organs.  

The vagus nerve acts as an information superhighway to the brain. The left vagal nerve runs down the left side of your neck, and the right vagal nerve runs down the right side. The vagus nerve extends from the brain to the large intestines: down the neck, through the chest, around the heart, around the lungs, and through the abdomen and intestines.

The vagus nerve provides signals from the brain to the body, regulating our:

It is a critical part of the autonomic nervous system, specifically the parasympathetic.

The autonomic nervous system has two main divisions:

The vagal nerve is the primary component of the parasympathetic nervous system (PNS), also known as the "rest and digest" or "growth and healing" part of the nervous system. The PNS de-stresses or calms things down, whereas the sympathetic nervous system (SNS) is what revs things up. For example, our survival "fight or flight" response is initiated by the SNS. Both divisions of the nervous system are necessary. The key is balance between the two.

The sympathetic nervous system tells the body to enter fight-flight-freeze mode when needed. The parasympathetic signals the rest and digest, relax & growth mode. It’s the key to unlocking the relaxation response. In recent years, researchers discovered that the vagus nerve also puts the brakes on inflammation, a key player in the onset of nearly all chronic diseases, including those that affect cognition.

Scientists are discovering that the vagus nerve may also help promote and protect brain function.

Poor vagal health signs:

Physical Symptoms:

Mental Health Symptoms:

Factors Contributing to Vagal Dysfunction:

Improving Vagal Nerve Health:

Vagus nerve stimulation therapy, which uses an implanted device to send electrical signals to the nerve, can be helpful for certain conditions like epilepsy and depression.

Six Simple Ways to Stimulate the Vagus Nerve

Dr Chris Motley on trauma stored in the body and the link to vagus nerve stimulation…Vagus nerve stimulation is important for emotional regulation…CES Ultra vagus nerve stimulator  https://www.truvaga.com/shop/

70 million Americans suffer from sleep problems.

The Centers for Disease Control declared insufficient sleep as a public health epidemic.

Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity. Downstairs in the body, sleep restocks the armory of our immune system, preventing infection and warding off all manner of sickness. Sleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose. Sleep further regulates our appetite, helping control body weight through healthy food selection rather than rash impulsivity. Plentiful sleep maintains a flourishing microbiome within your gut from which we know so much of our nutritional health begins. Adequate sleep is intimately tied to the fitness of our cardiovascular system, lowering blood pressure while helping keep our hearts in fine condition.

“Routinely sleeping less than six hours a night weakens your immune system, substantially increasing your risk of certain forms of cancer. Insufficient sleep appears to be a key lifestyle factor linked to your risk of developing Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure.”

Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams 

MIND BODY GREEN

Lack of sleep not only impairs our ability to concentrate and causes trouble learning, decreased attention to detail, and increased risk of motor vehicle accidents; research suggests that regularly sleeping for less than seven hours a night has negative effects on the cardiovascular, endocrine, immune, and nervous systems. 

Sleep and longevity are intricately connected:

While sleep may feel like a passive process, it actually sets off a flurry of beneficial biological activity. As we snooze, our brains clear out abnormal proteins, our pituitary glands release hormones that help the body grow and repair, and our immune systems go into defend-and-protect mode.

According to the National Library of Medicine

Side effects of sleep deprivation can include obesity, diabetes, heart disease, high blood pressure, anxiety, depression, dementia, alcohol abuse, stroke, and increased risk of developing some types of cancer.

https://www.mindbodygreen.com/articles/wind-down-neuroscientist-and-author-tara-swart-md-phd-prep-brain-for-sleep

Sleep quality regulates everything from our heart health, to our body fat percentage, to HOW LONG WE'RE GOING TO LIVE more so than just about anything.

For instance, a meta-analysis published in the Journal of Sleep Research revealed that not having good sleep quality accelerates your biological aging!

Your circadian rhythm is essentially your body’s master clock, syncing trillions of tiny timekeepers in your cells to the natural cycles of light and dark. It evolved over millennia to keep us functioning in tandem with the sun’s rise and fall. When it’s properly aligned, your body knows when to digest food, rest, focus, or be active.

But when it’s disrupted—thanks to late-night Netflix binges, irregular sleep schedules, or artificial light—it can throw your body out of sync, leading to poor sleep, low energy, and even chronic health conditions like obesity and diabetes.

If you could design your day for peak health and productivity, here’s what it might look like:

NUTRITION and SUPPLEMENT FOR SLEEP: (Sleep Smarter by Shawn Stevenson)

Keep topical magnesium by your bed and apply it right before you hop into bed

From Sweet Bee Organics:

 Sleep Sweet Magnesium Butter

Incorporate magnesium rich foods like green leafy vegetables, seeds like pumpkin seeds and sesame, and superfoods like spirulina and brazil nuts

Changes in your food can change your sleep.  Avoid potentially gut-damaging chemicals that can hinder serotonin and melatonin production. Strive to eat organic, locally grown, unprocessed foods for the bulk of your diet. 

"Sleep & Restore" 

The restorative theory states that sleep allows the body to repair and replete cellular components necessary for biological functions that become depleted throughout an awake day.

Wearables: 

The smart ring market has exploded. From the premium Oura Ring to the budget-friendly Duobuy, consumers face an overwhelming choice. Samsung just announced their Galaxy Ring, and Ultrahuman's Ring AIR is making waves.

But after rigorous testing and research, one device emerged as the clear winner - and it's not what you'd expect.

Herz P1 Smart Ring isn't just competing with these expensive alternatives - it's making them look seriously overpriced.   $59.99 (Oura $350 up)

Sleep is divided into two main categories: 

Glymphatic System:

Happy Mother’s Day 

Collagen

As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.

Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:

Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues (which literally is what holds the body together). It’s also found in your organs, blood vessels, and intestinal lining.

Proteins are made from amino acids (there are roughly 500 amino acids that have been identified in nature, but just 20 amino acids make up the proteins found in the human body).

The main amino acids that make collagen are proline, glycine, and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure (which are three intertwined polypeptide chains). Your body also needs the proper amount of vitamin C, zinc, copper, and manganese to make the triple helix.

Collagen’s main role is to provide structure, strength, and support throughout your body.

Collagen’s specific roles include:

Some 28 types of collagen have been identified. They differ by how the molecules are assembled, the added cell components, and where the collagen is used in your body. All collagen fibrils have at least one triple helix structure.

The five main types of collagen and what they do are:

As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.

Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:

These factors can decrease collagen levels in your body:

Your body can’t absorb collagen in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.

Still, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, zinc and copper are also needed for the process. Foods that contain these amino acids, vitamins and minerals include:

Collagen peptides are small pieces of animal collagen. Collagen can’t be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.

There’s a lack of randomized controlled trials of dietary supplements (the gold standard to test the effectiveness of medications). The few such studies that have been done have found that collagen peptides are possibly effective for improving skin hydration and skin elasticity. It’s also possibly effective for relieving pain and improving joint function in people with knee osteoarthritis.

Important things to know about the science behind supplements:

Finally, keep in mind that ingesting collagen peptides — from foods or supplements — can’t be directed to where you want them to be used. Your body uses these peptides for whatever it needs: collagen or protein.

The benefits of collagen may be more hyped in the media than the evidence behind it. More published research studies are needed to show the actual health benefits of collagen supplements.

Final thoughts: You can always help your body make collagen naturally by eating a well-balanced diet full of healthy foods. A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains, and citrus fruits. To reduce damage to the collagen in your skin, don’t smoke, avoid second-hand smoke and wear sunscreen every day.

Synergistic Effects:

“The armor of God isn’t passive protection, it’s a strategic battle plan. Each piece isn’t just for defense, it allows us to advance. The war is spiritual and so is the armor. The armor only works when it is put on, The armor isn’t optional, it is vital. Without it you will not stand in the days ahead.” 

'And then he was astonished to see that there was no champion, not even one, who would rescue the oppressed. So then his own mighty power rescued him, and his own righteousness supported him.'

God's Armor: 'He put on righteousness as his body armor, salvation for a helmet; a garment of warring vengeance was his uniform and passion, his cape.' Isaiah 59:16 -17

'A final word: Be strong in the Lord and in his mighty power. Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm. Stand your ground, putting on the belt of truth and the body armor of God’s righteousness. For shoes, put on the peace that comes from the Good News so that you will be fully prepared. In addition to all of these, hold up the shield of faith to stop the fiery arrows of the devil. Put on salvation as your helmet, and take the sword of the Spirit, which is the word of God. Pray in the Spirit at all times and on every occasion. Stay alert and be persistent in your prayers for all believers everywhere. '

Ephesians 6:10-18

'Therefore, put on the complete armor of God, so that you will be able to [successfully] resist and stand your ground in the evil day [of danger], and having done everything [that the crisis demands], to stand firm [in your place, fully prepared, immovable, victorious].'Ephesians 6:13 (AMP)

The "full armor of God," as described in Ephesians 6:11-18, is a metaphor for spiritual protection and strength, comprising the belt of truth, breastplate of righteousness, shoes of peace, shield of faith, helmet of salvation, and sword of the Spirit (the Word of God)

BELT OF TRUTH: (Greek word: Aletheia - Absolute, unshakable truth that holds everything together)

BREASTPLATE OF RIGHTEOUSNESS: (Dikaiosyne - Judicial approval from God, not self righteousness)

SHOES OF PEACE: (Eirene - firm footed readiness from being in alignment with God)

SHIELD OF FAITH: (Pistis - Not just belief, but active trust and allegiance to God)

HELMET OF SALVATION:( Soterios - Protection over your mind and the assurance of God’s deliverance) 

SWORD OF THE SPIRIT: (Machaira - a razor sharp, precise weapon, not a broad sword, but a specific word from God for a specific battle) 

Truth guards you against deception.

Righteousness guards your heart against corruption

Peace anchors you when the world is shaking

Faith shields you from the enemy’s lies

Salvation secures your mind in Christ

The word of God becomes your weapon

In ancient warfare, soldiers stood together, forming a defense, A lone soldier was vulnerable, but when they stood side by side, their shields created an impenetrable wall. We are meant to stand together, The enemy’s strategy is isolation, making you weak and vulnerable. Final instruction: Pray. Prayer is how we activate the armor, how we stay ready for battle, how we align ourselves with God's power. 

The armor of God is not just a nice idea, it is a command.

End-Of-Quarter Reflection 

“If you play it safe in life, you’ve decided that you don’t want to grow anymore.” Shirley Hufstedler

To live a Well-Life, planning your life effectively and achieving your goals is important. Begin by identifying your core values and vision. Next, set SMART or SMARTER goals—those that are Specific, Measurable, Achievable, Relevant, and Time-bound. And the ER stands for Elevate & Revise. 

Purpose for Q1 Reflection: 

Check in on your short-term goals and, as a result, make actionable plans for Q2.

Questions to ask yourself

What were your biggest wins? Celebrate the wins!

What worked, what didn’t and why? 

What do you need to change?

What challenge did you overcome?

Q2 - You need to set clear goals that are measurable and achievable.  This means breaking down your goals into smaller action steps that you can take to move closer to your objectives.

Here is a quick review of the SMART and SMARTER acronyms:

Some goal-setting systems use two other letters in addition to the SMART acronym—ER for Evaluated and Revised. Or Exciting and Relevant.

SMARTER GOALS (Hyatt - Full Focus)

S pecific

M easurable

A chievable

R isky

T ime-keyed

E xciting

R elevant

Review your annual goals. Is there anything you need to add or take away or expound on? 

Remember, your quarterly goals are tied to your annual goals…

Full Focus Planner:  Full Focus Planner

Passover (Pesach) begins at sundown on Saturday, April 12th, and ends at nightfall on Sunday, April 20th, while Easter is celebrated on Sunday, April 20th

Passover: 

'The blood will be a sign for you on the houses where you are, and when I see the blood, I will pass over you. No destructive plague will touch you when I strike Egypt. 'Exodus 12:13

On this day, the Jewish people read Song of Solomon, a book about the deep love of the groom, Jesus and His bride, us. Oh how the Lord loves each and everyone of you. There is nothing He wouldn't do to be with you.

'Listen! I hear my lover’s voice. I know it’s him coming to me— leaping with joy over mountains, skipping in love over the hills that separate us , to come to me.'

Song of Songs 2:8

Rabbi Jonathan Sacks, the former Chief Rabbi of Britain, summed it up this way: "The world we build tomorrow is born in the stories we tell our children today." On Passover, we celebrate freedom. We recount our own journey from bitter slavery to sweet freedom, and we cherish this God-given right. God says to each of us, "You want a kind and free world? Teach your children first!" Rabbi Sacks put it this way, "Politics moves the pieces. Education changes the game.

Easter 

”Very early Sunday morning, before sunrise, Mary Magdalene made her way to the tomb. And when she arrived she discovered that the stone that sealed the entrance to the tomb was moved away! So she went running as fast as she could to go tell Peter and the other disciple, the one Jesus loved. She told them, “They’ve taken the Lord’s body from the tomb, and we don’t know where he is!”“

‭‭John‬ ‭20‬:‭1‬-‭2‬ ‭TPT‬‬

Day 1 on the Via Delarosa: The Via Dolorosa (Latin for 'Sorrowful Way',often translated 'Way of Suffering'; Arabic: طريق الآلام; Hebrew: ויה דולורוזה) is a processional route in the Old City of Jerusalem. It represents the path that Jesus took, forced by the Roman soldiers, on the way to his crucifixion.

(The stations of the cross)

Good Friday

Easter Sunday

FORGIVENESS…

Easter celebrates Jesus’ divinity and the purpose of His coming to the earth. The Easter holiday commemorates Jesus’ resurrection from the dead and His promise of eternal life to all who believe in Him.

The account of Jesus’ resurrection can be found in all four of the Gospels — Matthew, Mark, Luke, and John. Each book (Matthew 28, Mark 16, Luke 24, and John 20) tells a slightly different account of the story from the authors’ differing perspectives. What’s consistent across all books is that Jesus was previously in the tomb where He was buried after his crucifixion and that His body was mysteriously gone after three days.

Christians believe: that Jesus Christ came to earth, died for the sins of humanity, and defeated the powers of death through His resurrection. Easter is the yearly celebration of this miracle and the hope for believers of their life in Christ, which includes the forgiveness of all their sins and the promise of their eternal life.

From popsicles to pistachios and from meat to mac and cheese, synthetic food dyes are everywhere. Their vibrant colors make food appealing and increase our appetite. 

Many dyes pose serious health risks. 

The most common food dyes known to cause allergies include Red 40, Yellow 5, and Yellow 6.

Red No. 40, Yellow No. 5 or Yellow No. 6 – which account for 90 percent of food dyes used in the U.S. – are linked to adverse health effects. 

The EU requires any food products containing these three dyes to have a warning label that reads “may have an adverse effect on activity and attention in children.” 

The Food and Drug Administration does not require the same warning. And it does little to restrict the use of food dye in food. The agency has approved all of these food dyes for general use “consistent with good manufacturing practices,” so restrictions are vague and ineffective.

Here are specific health risks associated with these seven food dyes: 

In 1990, the FDA banned Red Dye No. 3 in cosmetics but did not ban its use in food, despite proof it causes cancer. The FDA pledged to ban Red No. 3 in food but three decades later it has not acted. This chemical is still found in over 3,300 products in Food Scores. 

The EU banned Red No. 3 completely in 1994, with the narrow exception of maraschino cherries.

Red dye #3 is the biggest food dye banned in the US, according to the FDA. The FDA banned it on January 16, 2025. 

Here's where to start if you want to moderate or lower your daily intake of food dye. 

When you think of the sun, your first thought might be about the damage it can do. And too much can cause several kinds of serious health issues. But small amounts, especially early in the day before it’s at its brightest, can be good for you in some ways.

This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes -- up to 30 if you’re dark-skinned -- is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen. Talk to your doctor about what’s right for you.

The sun’s UV rays help your body make this nutrient, which is important for your bones, blood cells, and immune system. It also helps you take in and use certain minerals, like calcium and phosphorus. And while most people get enough vitamin D from food, children who don’t can get rickets, which softens and weakens their bones.

It is optimal to have sun exposure for 5 to 30 minutes a day, most days a week, without sunscreen, as SPF ≤8 may block the body's ability to absorb the UVB rays to effectively make vitamin D.

Too much time outside can raise your chances of skin cancer, but the risk of developing certain conditions such as multiple sclerosis and other autoimmune diseases may be higher in people who live in northern climates. Scientists think this might be linked to lower levels of vitamin D.

Your eyes need light to help set your body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as you age because your eyes are less able to take in light, and you’re more likely to have problems going to sleep. 

Morning light also seems to help people keep the fat off. You need 20 to 30 minutes between 8 a.m. and noon to make a difference, but the earlier you get it, the better it seems to work. Scientists think the sun’s rays may shrink fat cells below your skin’s surface. More sunshine means you’re probably getting more exercise too, which is good for you in lots of ways, including shedding pounds. 

Sunlight helps boost a chemical in your brain called serotonin, and that can give you more energy and help keep you calm, positive, and focused. Doctors sometimes treat seasonal affective disorder (SAD) and other types of depression linked to low levels of serotonin with natural or artificial light. 

Moderate amounts of sun over your lifetime, especially in your teen and young adult years, might make you less likely to have problems seeing things at a distance (nearsightedness). But too much direct sunlight can hurt your eyes. It can lead to blurred vision and raise your chances of cataracts.   

Researchers think the three primary types of skin cancer -- melanoma, basal cell carcinoma, and squamous cell carcinoma -- are mostly caused by too much time in the sun. So it’s very important to use sunscreen or cover up if you’re going to be outside longer than 15 minutes or so. But regular, small amounts of ultraviolet light may help ease the symptoms of certain skin conditions like eczema, psoriasis, and vitiligo.

Too much time outside without protection can not only make you more likely to get skin cancer, it can make your skin age faster, too, causing wrinkles, a leathery texture, and dark spots. And sunburned skin uses white blood cells from your immune system to heal. That can affect your body’s ability to fight off germs and make you more likely to get sick.

You need sunglasses that block UV light and broad-brimmed hats whenever you’re outside for a while. The sun can damage your eyes any time, not just in summer, and the rays can pass right through clouds. (Don’t forget that kids need this same protection, too.)

An SPF of 30 or higher is best. Look for “broad exposure,” which blocks more of the UV light. Put it on 30 minutes before you go outside, and don’t forget areas like your lips, ears, and neck. Put more on if you swim or sweat. Try to stay out of the direct sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest, and take breaks inside. 

This also raises your chances of skin cancer. If you do it before age 35, you’re 60% more likely to get melanoma, the most serious form. Even one session can raise your odds of melanoma by 20% and other types by as much as 65%. If you want that all-over body tan, tanning lotions might be an option. Most are safe, but they usually don’t have sunscreen in them, so don’t forget to put that on as well.

Check your skin once a month or so. If possible, ask a family member to help if you can’t see everywhere on your body. Stand in front of a full-length mirror -- a chair and a hand mirror can help -- and look all over for any new growths or changes in old spots. See your doctor or dermatologist if you notice anything unusual.

Self Tanner:  https://us.typology.com/products/natural-tan-duo

“March is the Month of Expectation.

The things we do not know –

The Persons of prognostication

Are coming now

– Emily Dickenson

What are you expecting as spring is here? 

Benefits of Sunlight, Red Light, Infrared Light, Blue Light…

Women’s History Month

1. Elizabeth Blackwell—The first woman in America to receive a medical degree—championed women's participation in the medical profession and ultimately opened her own medical college for women.

2. Dr. Rebecca Lee Crumpler was the first Black woman in the United States to earn a medical degree. She graduated from New England Female Medical College in 1864, during the American Civil War. 

6. Florence Nightingale revolutionized nursing in the mid-19th-century. During her time aiding British soldiers during the Crimean war in Turkey, Nightingale improved sanitary conditions so drastically that mortality rates decreased from 40 percent to 2 percent. Her improvements were adopted by hospitals around Britain.

7. Clara Barton founded the American Red Cross in 1880 after her work tending to soldiers on both sides during the American Civil War. Barton also established the National First Aid Association of America which raised awareness around emergency preparedness and developed first aid kits.