24 Longevity Products for 2024

Longevity as I define it is simply the ability to be able to continue to do the things you love at any age. Personally, I plan to live healthfully to 104 and have spent much of my life studying how.
We have few role models for healthy longevity in this country. So over the remainder of the year, I’ll be presenting my 24 for 24. These are my 24 favorite products to increase the likelihood that you can get there healthfully.

I’ll also tie in stories of how these things have made a difference to clients and myself.

Today I’ll start with Juice Plus+ 

The best evidence says that we should eat a large variety of fresh fruits & veggies daily. Actually, at least 8 servings! Few of us, myself included, do this daily.

What if there was a low-cost convenient answer? 

We know vitamins aren’t the answer. They contain only a small fraction of the necessary nutrients needed for good health. 

Juice Plus+ was founded by Dr. Huberto Santillo. He started drying fresh fruits & veggies, turning them into powders to put into his father’s feeding tube back in the 1990’s. Eventually, as his dad improved, connections ensued, and Juice Plus+ was born. 

Over the intervening 30 years, over 40 studies have been conducted on people (many double-blinded) and published throughout the world in peer-reviewed medical journals that show the positive effects of Juice Plus+. Studies show it is highly bio-available and positively impacts numerous biomarkers associated with decreased inflammation, increased cardiovascular health, better immune health, and more. It offers anti-oxidant protection and protects DNA from damage. It positively impacts skin health, lung health, gum health, metabolic health, athletic performance, and cognitive function. 

Juice Plus fruit, vegetable & berry blends are available in capsules and chewables for just a couple of dollars daily. They contain over 30 different fruits, vegetables, and berries. Ripe, fresh-picked products are dried using a low-temperature proprietary method. It maintains significant amounts of the inherent nutritional value of the whole produce. 

Because I believe that we can never get too much good nutrition into our systems, I take Juice Plus+ daily in addition to everything else I do for my health & longevity.

Thinking back to when I first started using this product over 10 years ago, I have more energy now than I did then. My stamina is better. My eyesight and my gum health have also measurably improved as noted by my optometrist and dentist.

The many clinical health professionals associated with Juice Plus+, myself included, consider the fruit, vegetable & berry blends to be essential. These 3 are what I personally take daily.

Now through March 1st, Juice Plus+ is also offering 10 free sachets each of their “Complete” vanilla & chocolate protein powders with each new order of Juice Plus Essentials capsules. (a $60 value)

In addition, Juice Plus also has a family Healthy Starts program and a referral that can help you & your family get free or discounted products. (You can check with me about details.)

To get started and get your free additional product, contact me.  

The post Simple Steps to Lifetime Mobility & Clear Thinking appeared first on Dr Leslie K. Empowered Wellness.

A few months ago, I found myself on the ground after an unexpected encounter with some loose dirt on a quiet country road during a bike ride.

One moment, I was cruising along between the trees on a quiet country hill. The next, I was lying in the dirt, unable to move my head or neck—thanks to multiple spinal fractures—unable to move my right (dominant) arm due to a broken collarbone, and dealing with a life-threatening tear in the main artery feeding that arm. (Technically, a partial dissection, for those of you who like the details.)

My body—my well-trained, well-fed, well-cared-for body—was suddenly in charge of the agenda. And she was not in the mood to negotiate.

There I was: in pain, alone, and unsure what would happen next. I sat up and let out a whale of a scream, knowing full well my riding partner was too far ahead to hear it. But not even two minutes later, a car rounded the bend. A woman pulled over, got out, and calmly introduced herself as a Registered Nurse.

It felt like she’d been dispatched directly from deep within Universal Source—an answer to a need I hadn’t even fully formed yet. She took charge, and everything that followed began to unfold with a strange, quiet order.

That moment of grace changed everything. From there, it was a blur: the ER, three days in Trauma ICU, ten days in the hospital, and a transfer to a rehab unit where I was expected to stay 10–14 days. But here’s the twist: I was discharged after just four. Not because everything was magically fine—but because I had already met the rehab goals they expected would take more than twice as long. Apparently, I showed up in better shape than anyone anticipated.

Now, I’ve spent decades helping other people reclaim their health and rise stronger from setbacks. And yes, I’ve had my own health challenges over the years. But this was different. This was the first time I’ve ever found myself face to face with something that fundamentally shook the core of who I’ve always known myself to be—physically, mentally, and emotionally.

So let me be clear—this wasn’t just about bones and bruises. This was about my identity, my independence, my rhythm, my plans. And it was about the choice we all face when life throws a brick through the window: collapse or rise.

Emotional & Spiritual Resilience: The Part No One Sees

Lying in that hospital bed for days—tethered to machines, immobilized, and stripped of all my usual independence—I had a lot of time to think. And feel. And cry. And listen.

One thing became unmistakably clear: Spirit wasn’t done with me yet.

I was still here because there was more to do. More to give. More to learn.

But knowing that didn’t make the experience any easier.

I swung between emotions like a pendulum—anger that it happened, disappointment over lost plans, fear about what my body might never do again… and yes, moments of quiet sadness that whispered, “What if this is your new normal?”

But even in the middle of that storm, something deeper began to emerge.

Gratitude.

Appreciation.

And—maybe the most surprising of all—a growing willingness to ask for and receive help.

For someone who’s fiercely independent, that was no small thing. But I came to understand that receiving doesn’t diminish strength—it reinforces it.

And I have to add: every encounter with every nurse quietly reinforced that.

Those first two or three nights, the pain was so intense I had to ask for help just to shift positions—propping an arm or leg, adjusting pillows, just to make me a little more comfortable—sometimes multiple times an hour. And they always responded with genuine care, never an ounce of resentment, only presence. They held me, quite literally, in their compassion.

That comfort—the way they showed up without judgment, without hesitation—amplified the quiet nudges from Spirit. Their generosity reminded me of a truth I had forgotten: sometimes we heal best by being held, not by holding everything together all by ourselves.

This wasn’t just an accident.

It was deep spiritual learning.

A reminder.

A call to gentleness.

A whisper from within that said: You’re still needed. But not as the iron-willed do-it-all-yourself version of you. You’re being asked to rise in a new way—softer, wiser, more open to connection and grace.

The post Resilience – Rising Strong: Embracing Resilience Through Life’s Challenges appeared first on Dr Leslie K. Empowered Wellness.

I’ve seen this time & time again with my clients and with myself. When we ignore these 5 basics, it’s all downhill from there.

1. Regular & Sufficient Sleep

Irregular sleep patterns and burning the midnight oil wreak havoc on your body’s ability to recover and maintain energy. Skimping on sleep doesn’t just leave you tired—it causes hormone imbalances that disrupt your mood, focus, and even your immune system.

Further, recent discoveries reveal that our brain does its internal cleansing and detoxifying late in the sleep cycle. Insufficient sleep can make you foggy and may also increase the likelihood of cognitive decline with age.

Commit to a consistent bedtime, 7-9 hours of sleep per night, and a wake-up routine to give your body the rest it needs to recharge fully.

2. A Consistent Morning Routine

Your morning sets the tone for the day. Without a clear, intentional start, it’s easy to get lost in distractions and stress. Create a morning routine that aligns with your priorities. Start by journaling, meditating, or reviewing your goals, not by picking up your phone! That will allow you to start your day with focus and purpose. A consistent routine eliminates decision fatigue and sets you up for success.

3. Stay Hydrated

Dehydration is a sneaky energy thief. Just 1-2% dehydration can cause fatigue, brain fog, and irritability. Make it a habit to drink water consistently throughout the day. Keep a bottle handy as a reminder, and aim for at least half your body weight in ounces of water daily to keep your energy flowing.

4. Decrease Ultra-Processed Foods

Ultra-processed foods are loaded with hidden sugars, unhealthy fats, and additives that spike your energy temporarily—only to leave you crashing later. Work to reduce and then eliminate the fat and sugar bombs of the bakery and packaged foods. More wholesome food will stabilize your energy levels and help your body function at its best. Focus on whole, nutrient-rich foods that truly nourish you.

5. Eat Mindfully: Don’t Eat on the Run

Eating on the go is a recipe for poor digestion and low energy.

If you’ve ever noticed it feels like everything you eat just goes straight to your waistline, part of the problem may be eating on the run.

When you rush through meals, or eat while you’re driving, for example, your body struggles to properly break down and absorb nutrients. The first step to mindful eating is simple: sit down, slow down, and focus on your food. My clients consistently find that when they take time to enjoy a meal, they have less indigestion, feel more satisfied, and are far less stressed. There are hormonal reasons for this, including decreasing cortisol levels. This not only decreases feelings of stress but may also help slow down the laying down of excess abdominal fat. Don’t we all want a little of that??!

By tackling these five habits, you’ll cut out the energy drains that hold you back and make room for your vitality to thrive. Small, consistent changes in these areas can make a big impact, leaving you feeling more alive, focused, and ready to take on your day.

The post 5 Habits to Reclaim 80% More Energy appeared first on Dr Leslie K. Empowered Wellness.

As we embark on a new year, I find myself thinking about my life and yours; how they intersect & how I can serve you.

Quick question:
Are you a theme, resolution, or intention person?

You may think there’s little difference but we call something is everything.

I used to do the Resolutions and Yearly Goals thing and found year after year, it would drop out of sight somewhere between March and June. Around October, I resurrected it, and beat myself up for where I was and letting it drop out of site. Then I proceeded to stress myself out about how far off I was & work my butt off to accomplish what I could by the end of the year. AND end the year often feeling like a failure.

Does this sound familiar??? Maybe it was time to look deeper.

Several years ago, after some life challenges that truly woke me up, I realized that, for me, the resolutions and goals were only addressing the symptoms and not getting to the core of the problems. (Interesting how this correlates with my view on health & well-being too.) Making resolutions to lose weight, stop blowing up at my spouse and kids, or grow my practice ultimately didn’t make the difference I wanted them to. I still wound up with personal relationships that were more superficial, less meaningful than I wanted and a chiropractic practice where I didn’t have the deeper influence I wanted either. 

Coincidently, this was around the same time much of the business & entrepreneurial world was transitioning into using intentions and themes rather than strict goals for the New Year. After adopting that concept, I discovered it permitted me to be the imperfect human that I was and not beat myself up over it.

Then, as I moved into coaching and opened this idea up to my clients, they saw the same thing.

Together, we discovered that they (and I) could still set goals but we did that after we dug deeper into the more important thing. . . how we wanted to show up in the world. The results were deeper and more profound changes that propelled us forward with our goals in all areas of life.

Here’s the bottom line: when we do the work to figure that out, we are far more likely to be the person we have set our ideals on, moving past our feelings in the moment, to the deeper picture.

All that brings me to 2025 and my theme for the year: Authenticity.
To me, this is about showing up everywhere as the person I’ve always known I could be deep inside. That core essence of what I want to be and do in the world, for my family & friends, for my clients and those who follow me and most of all, for myself.

So I can lean into this and let it help me do things I’ve avoided, like showing up live on social media or speaking and writing more. 

The other thing I’ve noticed, both in myself and in those around me is a fear of being this real with ourselves. This is especially true if you’re older, less healthy, or ultimately not where you expected to be at this stage of life.

Intrigued by all this? Ready to take the plunge and look the deeper you square in the eye?
I have a New Year’s gift for you: Set up your (free) Vibrant Life Plan call. (only open for 4 days) This is not a ‘sales’ call. This is simply an opportunity for me to be more authentically myself and help you dig into one aspect of your best life.

The post Happy New Year: Themes, Resolutions & Intentions, What’s Your’s? appeared first on Dr Leslie K. Empowered Wellness.

Sure, there are the issues almost all of us have to deal with; from the hot flashes to the temper flairs to feeling like you left your brain somewhere outside your body.

There’s the bloating and weight gain.

And a myriad of other things. 

They can usually be mitigated and it doesn’t necessarily require medication. (more on that later.)

Society tells us menopause means we’re old and it’s now downhill from there.

We are steeped in that view so much that it affects everything; from our sense of what it means to be women to our willingness to keep showing up and striving in our work, relationships, communities, and more.

I want to call BULLSHIT on all of it!

Who’s with me?

It seems like I woke up one day, in my late 50’s, looked around the room, and found a (now X-) spouse who was retired and had the attitude to go with it. Yawn.
I looked around networking meetings and found I was suddenly the oldest woman. WHAT???

I looked at people my age and found all they were talking about was their next doctor’s appointment, procedure, the side effects of their meds or not being able to take a crap! Yawn & GAG!

Suddenly, I was one of the few people my age participating in LIFE. 

One of the few who gets regular vigorous exercise, eats healthfully and creates new goals and a vibrant future. 

As you can see from the photo, my early 50s hadn’t started that way.

I could go on & on but you get the point.

Here’s the thing: chronology isn’t optional but what we make it mean about what we can do certainly is. 

And ultimately, we will create what our attitude dictates. It will affect every aspect of our life; physical, mental-emotional, and even spiritual. 

Change is hard. Yes. You can read more about my change here and here.

But staying the same is impossible. 

Time stands still for none of us. If we don’t advance, we will deteriorate.

So, maybe you’re peri-menopausal. Let’s ask a tough question:
What do you want your life to look like at 70? Paint the picture. What about 80?!

And don’t forget to include your sex life in the picture either! (I recently added some libido formulas to my store!)

What if you could wake up every morning at 80 and say, “I LOVE my life.” What would THAT look like?

Do you want to get to 80 by intention or by default? Intention will make all the difference in the world. And remember, you don’t get to choose if you make it to 80 (or way beyond, for that matter).

5 sense-orize it. Choose what you want it to look, smell, taste, feel, and sound like.

Here’s the good news. You have a lot more control over all that than you think.

And it doesn’t require you to be a tea-totaling, card-carrying vegan monk.

Like everything else in life, 20% of what you do will dictate 80% of your results.

Let me help you discover and tweak that 20%.

I’ve got new programs starting soon.

Let’s talk. Set up a time here.

The post Peri-Menopause and Getting Old: They Don’t Have to Go Hand in Hand appeared first on Dr Leslie K. Empowered Wellness.

When it comes to maintaining the ability to do what we love as we age, simple freedom of movement is the single most important contributor to our toolbox.

So, today I want to talk about something that can help you maintain that freedom of movement for the rest of your life.

The freedom of movement that can make the difference between living a life we love vs. just existing.

But first, I have a story for you: A couple of nights ago, listening to The Moth Radio Hour on KCBX, I heard Betty Reid Soskin, a 97-year-old Park Ranger at a California State Park tell the story, live on stage, about defending herself against an intruder just 2 years earlier, at age 95!

I loved her story on several levels: at 97, she was still living her ideal life. She was living independently and doing meaningful work. She was not dependent on others to cook her meals, for transportation, or most other activities of daily life. 

And, when challenged, alone, at night by an intruder in her apartment, she was physically able to defend herself successfully and then had the guts to get on a live stage and tell the world about it. That’s the kind of 97 year old I aspire to be.         

But the main thing that stops most of us is joint pain which restricts our mobility.
Specifically, knee and back pain (spinal pain) are the most common causes of immobility. This leads to a constant and steady downward spiral as people age. It can be a major contributor to depression, overeating, balance issues, and all negative health ramifications that can be associated with those things in older adults.
(You can look up stats if they interest you. I won’t bore you with them since most people reading this don’t care about the stats.)

This is about preventing pain. Later, in another installment, I’ll address pain relief.

I’m interested in helping you prevent pain and immobility simply, effectively, and without medication that can have negative effects.

We’ve mentioned an anti-inflammatory diet and natural anti-inflammatory supplements in another context previously.

But how do we maintain joint health?

As I retired chiropractor, I’d be remiss if I didn’t mention the power of keeping your spine and joints mobile through regular chiropractic care; something I do at least monthly.

Also, stretching & strengthening exercises are key. Yoga & Tai Chi are ideal for this. They, like chiropractic care, are a necessary part of self-care if you want to age successfully, in my opinion.

Regarding supplements to maintain joint health:

I’ve tried many products throughout the years, and both my clients and I have gotten the best response from blends that combine glucosamine, MSM, cetyl-myristoleate, and Boswellia (AKA Frankincense).

MRM’s Joint Synergy Compound is such a product. 

Glucosamine gives your joints the basic building blocks for cartridge production. There is a small amount of chondroitin in it as well. There is evidence that glucosamine, as a smaller molecule, is absorbed better.

MSM is thought to help with muscle recovery, be anti-inflammatory, and more.

Cetyl-Myristoleate is considered to be a joint lubricant. Research suggests that it may be the compound that is responsible for mice being able to keep their joints free from arthritis.

Boswellia is also anti-inflammatory.

MRM’s Joint Synergy also features several other substances that are anti-inflammatory and useful for joint health.

Give MRM’s Joint Synergy a try by setting up an account in my store now.

Email me for a discount code for your initial order.

The post Lifetime Mobility: What Gets in the Way appeared first on Dr Leslie K. Empowered Wellness.

These and many other non-specific symptoms are sometimes the first signs of a very easily avoided issue. It is a vitamin deficiency that can affect virtually anyone over 50 and those younger too, regardless of how well you eat. Ironically, the healthier your diet, the more likely you are to need a supplement. And we now know those over 65 absorb far less and need a lot more than we once thought.

I can almost guarantee your doctor hasn’t mentioned this and is likely unaware of your propensity toward deficiency.

What IS this vitamin? It’s Vitamin B12. 

It can lead to significant complications, including an increased risk of stroke, and pernicious anemia and ultimately it is capable of killing you. Not to sound melodramatic, but the facts are the facts, uncommon though it may be.

We used to think that B12 deficiency was only a problem for strict vegans but with increased sanitation of our food supply it has become much more of a problem for all.

B12 is made by bacteria. As our food sources are more and more regulated and safe in many other ways, we’re less likely to get enough B12 in our diet. This is especially true if we are vegetarian or vegan, over 50, pregnant, or a child. We get it most readily from animal products because it’s incorporated into their cells.

In addition, we now know that after 65, we absorb significantly less B12. Therefore seniors need to supplement at a significantly higher level than we once thought.

Several different tests are available. High homocysteine levels, for example, can indicate many things and are considered a good screening tool for inflammation and potential cardiac issues. Increases in homocysteine are also an early sign of B12 deficiency.

The most widely used test and a more direct measure is MMA (methylmalonic acid) levels in the blood.

However, here’s a consideration: B12 is water soluble. Therefore getting too much is not a concern. It’s inexpensive and there are generally accepted guidelines for how much to take. Usually, it’s easier to just supplement than to go to the bother of testing unless you want a homocysteine level for general indications anyway.

Regarding how much to supplement, ALL adults over 50 and pregnant women should take at least 50 mcg/day. For seniors 65 and over, the recommendation is 1,000 mcg/day. There are specific recommendations for infants & children as well. All vegetarians and vegans AND those who don’t commonly eat meat should also supplement 50 mcg/day. Dr. Michael Greger of Nutritionfacts.org has an info sheet I’m attaching for your reference.      

For a reliable source of high-quality B12, check out the favorites in my store.

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This week, a good friend from high school died of Alzheimer’s disease at just 67 years old. 

Unfortunately, no meds can appreciably change that process once diagnosed. And it’s doubtful there ever will be. (Some other time, I’ll address why I’m 99.99% positive about that opinion.) My friend didn’t learn soon enough how to prevent these devastating consequences. I visited her in October when I was back ‘home’ and it was truly heartbreaking. But the same needn’t be true for any of us. Science shows us that we have a lot more control over it than we think. Having just seen how heartbreaking that was for her family, I’ve recommitted my efforts to help you understand the role of diet and lifestyle and the simple steps to making a profound difference in your and your family’s future.

There is a simple analogy to help you understand the interaction between diet, lifestyle, and genetics.

Experts worldwide agree and statistics corroborate this fact. Genetics essentially load the gun but environment (diet & lifestyle) pulls the trigger.

This is true for almost every disease. Even if you inherit ALL the genes for many diseases (heart disease and cancer included), those genes are much less likely to be turned on if you adopt the appropriate diet and lifestyle.

The diet I refer to here is essentially an anti-inflammatory diet. 

Today, I want to cover the essentials of that diet. 

Michael Pollan, Journalist and Author stated it plainly, “Eat (real) food, mostly plants, not too much.”

Let’s break it down:

The most inflammatory products are “food-like” products or “ultra-processed foods.”

I recently found that there is a succinct accepted definition of “ultra-processed foods”. An ultra-processed food is a “packaged product that includes ingredients not normally found in a typical kitchen.”

When we’re discerning pro-inflammatory products, we may need to narrow this definition to say “any packaged product that contains ingredients not normally found in the kitchens of traditional cultures or modern cultures before 1900.” 

I look at this date because corn oil, safflower oil, white flour, and white rice found their way into modern kitchens around that time. It is also the timeframe when companies began mass-producing and packing fried products thus increasing the quantity we eat. 

It was after this time that the chemicals found in modern ultra-processed foods were introduced(preservatives, additives, dough conditioners, etc.). This multiplies the problem.

Another way of looking at this is simply eating a whole food (mostly plant-based) diet: fruits, vegetables, beans, and (whole unprocessed or minimally processed) grains is healthiest. Note that inherent in that definition are also legumes, mushrooms, and nuts. 

I want to cite a couple of things most people don’t know about the value of whole plant foods:

• Eating mostly plants feeds the good guy bugs of our gut microbiome what they need to produce butyrate and numerous other highly anti-inflammatory nutrients that are then circulated throughout our systems. 

These organisms also produce many of our hormones & neurotransmitters like dopamine, serotonin & acetylcholine.

Whole plant foods have several advantages over animal-based products and processed foods.

• One thing is that they are calorie-poor and nutritionally rich so they fill you up without a lot of calories. This helps keep you satiated for longer periods and gives you all the fiber you need for good gut health. 

• A point of reference: paleontologists have found significant evidence that the diet of ancient humans contained about 100-200 grams of fiber daily. Today, only a small portion of Americans meet even the minimum requirement of 30 gms/day.
• In addition, the omega-3 fats in plants favor the production of anti-inflammatory prostaglandins.
• Furthermore, saturated fats found predominantly in meats (including poultry and fish) favor prostaglandin production which is more pro-inflammatory and thus pain-producing. 

I could cite numerous other reasons to not consume a lot of animal products but I’ll also save that for another article.

• Minimally processed grains like ground whole grain flour, pastas and more do not appear to be unhealthy if they make up only a small portion of your diet. If you’re allergic, that’s different. And I DO refer ONLY to organically grown grains here as other grains are grown with excessive amounts of pesticides that affect your gut microbiome and your overall health. 

• I draw the same conclusion about small amounts of animal foods. I base this conclusion on the fact that most of our Blue Zone cultures eat small amounts of animal products. I suggest the way to mimic their intake is to reduce meat to a condiment-sized portion (up to 1.5 ounces daily). Another alternative is to eat 4-6 oz. of meat 1-2 times/week. 

• Plant foods are also referred to among food chemists as alkaline ash producing. Simply, that means that after the digestive process is complete, you’re left with proteins and minerals that are slightly alkaline. An alkaline system favors better kidney & lung function. It also helps your bones retain the right mix of osteoclasts (bone-producing cells) and osteoblasts (bone-remodeling cells) leading to a decreased likelihood of developing osteoporosis.

• By decreasing chronic inflammation through an anti-inflammatory diet, you decrease the likelihood that you’ll need anti-inflammatory medications for day-in and day-out discomforts as well.

However, sometimes the addition of a natural anti-inflammatory is warranted either to hasten the process or because of injury.

Enz-Flame, a powdered orange-flavored drink supplement, by DaVinci Labs is one such product that I recommend.

It contains DMG (dimethyl glycerate), Curcumin, Boswelia (frankincense), ginger, quercetin, proteolytic enzymes and more. These products decrease inflammation but do it in a way that is far safer then NSAIDs or prescription COX-2 inhibitors. 

On the rare occasion that I find I need something more than my normal diet because of an injury, this product is my personal go-to.

This blog naturally leads into recommended products for natural pain relief, which I’ll cover next. 

(references for information in this article are available upon request

To order Enz-Flame or sign up for an account on my store, go here:

The post Maintaining Brain Clarity appeared first on Dr Leslie K. Empowered Wellness.

As we step into the New Year, it’s the perfect time to reflect on our habits and set intentions for a healthier, more vibrant life. This year, let’s forget the ‘resolutions’ and instead keep it simple. Embark on a journey of living and eating more healthfully and embrace a holistic approach that nurtures not just your body but also your mind and soul. One step at a time. 

I’m keeping it simple today so that you’ll take the first step. Each suggestion below has one simple actionable step to further your progress.

Mindful Eating:

In the hustle and bustle of daily life, it’s easy to overlook the importance of mindful eating. Take a moment to savor each bite, appreciating the flavors, textures, and nourishment your food provides. This simple practice can lead to better digestion and a heightened awareness of your body’s needs. 

Then carry it one step further by tuning into how you feel an hour later, both physically and emotionally. This simple step can help you tune into which foods are optimal for you.

Embrace Whole Foods:

The key to a nourished body lies in the foods we choose. Opt for whole, nutrient-dense foods that fuel your body with the essential vitamins and minerals it craves. Incorporate a rainbow of whole unprocessed or minimally processed foods into your meals. Your body will thank you with increased energy and vitality.

Fill your plate at least half full with fruits, vegetables, beans, whole unprocessed grains (like quinoa, wild or brown rice, millet, barley, and more), and/or nuts and seeds. 

These foods can positively impact your mind and your emotions as well as your body.

Stay Hydrated:

Water is the elixir of life. Make a conscious effort to stay hydrated throughout the day. Whether through herbal teas, infused water, or simply good old H2O, adequate hydration is vital for overall well-being. It supports digestion, enhances cognitive function, and contributes to glowing skin.

The biggest positive change in my own well-being happened last year when I started beginning each day with a full glass of water. Just try it!

I know your bandwidth is likely to be short getting ready for New Year’s weekend so I’ll just invite you to take it further by joining me for my upcoming (free) program: 

The Keys to Lifetime Mobility & Clear Thinking

Thursday, January 11, 2024 at 4pm
Location: Live on the Central Coast

RSVP for location

The post A Fresh Start: Nourishing Your Mind, Body, and Soul in the New Year appeared first on Dr Leslie K. Empowered Wellness.

‘Tis the season to be jolly, but it doesn’t mean we have to abandon our commitment to wholesome, healthy eating and living. Today, we’re going to unwrap the gift of mindful eating during the holidays. What if we could indulge in the joy of feasting while keeping our health goals in check? With just a little planning, it CAN be done. 

The Magic of Mindful Eating

The holiday season often brings an abundance of tempting treats, but approaching them with mindfulness can make a world of difference. (At the same time, let’s NOT go down the tunnel of perfectionism). Dive into the magic of mindful eating, where savoring each bite becomes a celebration in itself.  

Before we dive into the holiday whirlwind of festivities, let’s take a moment to unwrap the magic of mindful eating. In the midst of twinkling lights and joyous gatherings, practicing mindfulness can be your secret ingredient to truly savor the season without compromising your commitment to whole foods and a plant-based lifestyle.

The Art of Savoring:

Picture this: a warm, inviting plate adorned with vibrant colors and an array of textures. Mindful eating invites us to turn each bite into a celebration. Take your time to appreciate the flavors dancing on your taste buds, the aroma wafting through the air, and the joy of being present with loved ones. It’s not just a meal; it’s a sensory experience.

Tips for Mindful Eating:

• Slow Down: Amidst the hustle and bustle, consciously slow your pace. Put down the fork between bites and engage in conversation. This not only aids digestion but allows you to truly relish each morsel.
• Engage Your Senses: Close your eyes and savor the flavors. Notice the textures, the temperatures, and the subtle nuances of each ingredient. Engaging your senses heightens the pleasure of the dining experience.
• Recognize Fullness: Listen to your body’s cues. It takes time for your stomach to signal to your brain that it’s satisfied, up to 20 minutes or more. To avoid overindulging, tune into your body’s natural signals AND remember to stop BEFORE you are full. 

Whole Foods as a Canvas:

Now that we’ve set the stage with mindful eating, let’s talk about the starring role of whole foods in your holiday feast. Whole foods, in their unprocessed and natural state, not only offer a plethora of nutrients but also serve as a canvas for culinary creativity.

Celebrating Colorful Choices:

Whole foods come in a dazzling array of colors, each hue bringing its own set of health benefits. Embrace the rainbow on your plate by incorporating a variety of fruits, vegetables, and healthy carbos.

Making Whole Foods Festive, Tasty AND Balanced

You knew I was going to say this sooner or later. . .  a festive holiday meal doesn’t require a dead bird on your plate! But like many of my clients, you may be unfamilar with how to get enough protein without it. 

Check out this healthy and attractive option:

Stuffed Acorn Squash with Wild Rice and Cranberries: A Festive Plant-Based Protein Delight

Ingredients:

For the Stuffed Acorn Squash:

• 3 acorn squashes, halved and seeds removed
• 1 cup wild rice, uncooked
• 2 ½ cups vegetable broth
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 celery stalk, finely chopped
• 1 carrot, finely chopped
• 1 cup mushrooms, finely chopped
• 1 cup cooked black beans
• 1/2 cup dried cranberries
• 1/4 cup chopped fresh parsley
• 1 teaspoon dried thyme
• 1 teaspoon dried sage
• Salt and pepper to taste
• 1 tablespoons olive oil

For the Maple Glaze:

• 3 tablespoons maple syrup
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions:

• Prepare the Acorn Squash:
  • Preheat the oven to 375°F (190°C).
  • Place the halved acorn squashes on a baking sheet, cut side up.
  • Brush the inner flesh with olive oil, and sprinkle with salt and pepper.
  • Roast in the oven for 30-40 minutes or until the squash is fork-tender.
• Cook the Wild Rice:
  • In a saucepan, combine the wild rice and vegetable broth.
  • Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes or until the rice is cooked and the liquid is absorbed.
• Prepare the Filling:
  • In a large skillet, heat olive oil over medium heat.
  • Sauté onions, garlic, celery, and carrots until softened.
  • Add mushrooms and continue to cook until they release their moisture.
  • Stir in the cooked wild rice, black beans, cranberries, parsley, thyme, sage, salt, and pepper.
  • Cook for an additional 5-7 minutes, allowing the flavors to meld.
• Assemble and Bake:
  • Once the acorn squash halves are tender, stuff each half with the wild rice mixture.
  • In a small bowl, whisk together the maple syrup, balsamic vinegar, Dijon mustard, salt, and pepper.
  • Brush the glaze over the stuffed acorn squashes.
  • Return to the oven and bake for an additional 15-20 minutes, or until the tops are golden brown.
• Serve and Enjoy:
  • Carefully transfer the stuffed acorn squashes to a serving platter.
  • Drizzle any remaining glaze over the top.
  • Garnish with additional fresh parsley if desired.
  • Serve warm and enjoy this festive, plant-based protein main dish with all the flavors of the season.

This Stuffed Acorn Squash with Wild Rice and Cranberries not only makes for a visually stunning centerpiece on your holiday table but also provides a hearty and protein-packed option for your plant-based feast.

Note:

One of the reasons I choose to keep my main course light is because it allows me indulge more in desserts! 

Watch for a rich and chocolatey dessert recipe in my next blog.

The post Nourishing the Holiday Spirit: A Mindful Approach to Holiday Delights appeared first on Dr Leslie K. Empowered Wellness.

However,  I can’t help but notice that there’s still much missing in the discussion.
This article exemplifies it. It details a writer’s frustration and shame as she has a meltdown followed by a hot flash when put on the spot in public.  Then there’s her answer, which, typical for our society is a medication.

I’m hearing that a lot.

Here’s how horrendous it all is; the hot flashes, the night sweats, that brain that refuses to process a succinct thought, and more. It’s affecting women’s lives and well-being.
The attention is timely and valid.  The solution, in our society, is obvious: a magic pill (or a variation thereof.)

Not everybody wants to take medication   Not everybody can take medication. Still missing from the discussion is what can you do besides take medication or just suffer?

Oh, yes people will talk about breathing and acceptance. I can’t help but wonder what good that does when you’re standing in the front of a room with sweat dripping down your body. At that point, you can barely remember your name, let alone what you’re there to talk about. I’ve been there.

Fortunately, there are answers beyond medication that work. Because, like it or not, medication, by its very nature ALWAYS leaves you open to adverse effects (those effects may be more or less likely but they always exist.).

Natural approaches, (the ones that involve diet and lifestyle, that is,) seldom do. But they are more likely to need dialing in.  and so they become much like the numbers in a combination lock; a very precise solution to a very individual problem.

But the answers, when you find them, help make your life healthier. What a refreshing concept. A solution that can help make you healthier; not subject you to more issues.

Diet and lifestyle changes allow your body to heal itself.  Thus the change often addresses several symptoms and can help you live a healthier life.

Well, all that sounds great, you say but what do I do and how do I get started? The answers are somewhat individualized. But, there is an overarching theme.

Eat more real whole plant food. Get more movement. Live more in alignment with your body’s rhythms and the way God & nature intended. Decrease stress.

Now, eliminate some offending foods (let’s start with processed foods). And add some therapeutic foods (like broccoli and soy). That’s a good start and may begin to make a real difference.

Want more info beyond the generalities? Let’s talk.

The post Menopause: Getting Time in the Lime Light appeared first on Dr Leslie K. Empowered Wellness.