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.

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.

Why would I be anxious to tell you about my “defeat?”

Well, partly because I don’t really see it as a defeat.
I made a conscious choice not to continue.
But mostly because I want to let you know that when it comes to things health & wellness, I’m FAR from perfect.

You see, it’s come to my attention recently that some people feel self-conscious eating around me. My friend and business associate, Tyler recently admitted that she was uncomfortable sitting with me at a luncheon. Uncomfortable because she wondered if I was judging her because of the food on her plate or if she ate dessert.

And as I looked around at others, their smiles seems to acknowledge she wasn’t the only one!

Ugh! NO! I don’t judge you.

You make your choices and you live with the consequences of them.
Sometimes those consequences are health-enhancing. And sometimes, less so.

Besides, my family will readily tell you I’m a chocolate addict.

It only took me nearly 60 years to find the right balance between how much chocolate I eat, how much bicycling I do, and how much other fatty foods I eat.
That balance allows me to keep my weight in check and keep my blood chemistries where I want to see them.

But really, the point is that I can’t judge people. Whether they are friends, clients or even family.

If I do, they will never be able to be authentic with me. And that’s not the relationship I strive for with anyone. And certainly not the relationship I could have with a client.

And another thing: the family part of this equation has been the most difficult part to get to. Sometimes I still stumble here. The line between wanting to advocate for someone you love and judging them about their choice is a very fine line indeed.

The thing I’ve come to with this is that I want them to treat their bodies with love and care. By doing so, they are more likely to be able to continue to do all the things they want and have a body and mind that supports them.

AND I can’t judge them if they choose to do things I wouldn’t.

So I continue to answer my brother’s questions about his health issues. Even so, I know it’s unlikely that he’ll address the problem beyond symptomatic relief.

And I continue to not butt in where I’m not asked for advice with my kids; difficult though it may be.

And I continue to acknowledge my defeats and setbacks so that others feel comfortable if they “fail” according to their own terms, in my presence. 

So eat that ice cream in front of me. I may care but as a mentor once taught me,
“I care but I don’t carry.” (Meaning I won’t care more than you about any aspect of your life.)
And I won’t judge you for it.

The post Imperfection without Judgment- The Human Side of Healthy appeared first on Dr Leslie K. Empowered Wellness.

Great opportunity for me to expound on this way of eating and tell a client success story.

Simply stated, the components of this diet; less animal foods, more plant foods, and little or no dairy feed the good bacteria in your gut Microbiome.

Those bacteria are responsible for making dopamine, serotonin, and GABA. They all positively affect our moods. And keep our heads clear.

And when you eat more of these foods, you’ll have more of these bacteria and they’ll crowd out others.

The others are responsible for increasing inflammation, and often our cravings for fatty, salty, and sweet foods.

Feed the inflammatory bugs and that, as you might imagine, can get into a vicious cycle.

But what are whole food starches and are there more reasons to eat them?

Whole food starches are among the healthiest foods on the planet.

Most are fairly nutrient-dense.

But here’s the key, they’re Calorie-dilute.

That means you can eat lots of them and not be concerned about gaining weight as you fill your tummy. (An entire pound of potatoes has only 330 Calories! By way of comparison: that’s about the same calories as 4oz. of french fries; 1/4 the amount of potatoes. )

One result is that my clients can stop calorie and carb counting and still lose weight.

My client, Lorna is a great example. Lorna walks with crutches after surviving polio as a child. That makes exercise difficult for her. It also tends to make her less active than others. She spent her lifetime counting calories to maintain weight and going hungry to lose it.

After about 3 months of this approach to eating, Lorna has been able to lose almost 10 pounds. More importantly, she started to realize that she didn’t really need to count calories anymore. She felt satiated with the amount of food she was eating and was still losing weight. (Her name & story are being used with her permission.)

You see, an extra advantage to this way of eating is that thylakoids get all the way down to the colon before they are digested. (Thylakoids are good chemicals in unbroken cell walls, unique to plant foods.) So, they use more calories being digested AND their arrival undigested, in our colon signals to increase production of leptin. That decreases your appetite. (Thylakoids are broken down by grinding grains & overcooking vegetables.)

And here’s the REAL advantage: this means we eat less for as much as 12 or more hours after they arrive in our colon. So, eat oatmeal for breakfast and you’ll likely find yourself still wanting SOME, but less lunch. And eating far less at dinner and not snacking that evening.

So exactly what are whole food starches?

Beans of all types, whole (unpulverized) grains, and seeds like quinoa, brown rice, millet, barley, corn, sweet potatoes, and winter squash to name a few.

The one important thing to mention is minimizing the addition of fats that could quickly counteract the calorie saving. It can also feed the pro-inflammatory bugs.

You can use salsa, marina sauce, or a variety of other nutrient-dense & low calories toppings. Or try mixing your starches with other veggies, or balsamic vinegar. Creamy sauce made with a small amount of nuts, nutritional yeast, and herbs is another alternative.

The possibilities are endless.

Want the recipe for my quick creamy cashew sauce? Email me.

In my next blog, I’ll talk about the connection to more energy.

The post Improve Your Moods, Energy & Clarity with Your Fork. (part 1) appeared first on Dr Leslie K. Empowered Wellness.

I’m wondering, how are you doing?

I mean how are you REALLY doing?

Are you taking the steps that mean your health will be better next year than it is today?

Unfortunately, in this country, people often wait till a crisis happens to change. 

Crises that are often indicated ahead of time by our diet, our lifestyle and the medications we take if we are honest enough to look at it.

So, today I want to talk about someone who decided NOT to wait for a crisis.

Lorna W. is a client that’s unlike most for many reasons.

She had polio as a young child and it left her partially paralyzed. She walks with crutches. This means she can’t exercise very much, making it that much harder to maintain her weight. (And, at the same time, she is starting to exercise a little more. That’s what true commitment will do.)

So, additional weight for her is not about looks. It’s about mobility and longevity.

Together, we tweaked Lorna’s diet enough that she lost the few pounds she wanted to.

But it was more than that.

Lorna’s new plan brought about a change she had never seen before. You see, Lorna always had a sweet tooth. To make matters worse, her husband would often bring home tasty temptations she knew she was better off without.  Previously, she would eat them.

And Lorna had another issue too. . .Her husband does a lot of the cooking. And he is a traditional American eater who cooks what he likes.

When she took on this new commitment, it was about weight and mobility at first. Then we dug deeper and discerned it was more than that. It was about being well and relatively pain-free. It was about the self-assurance that the changes she was making now would keep her in sound body & mind; able to do the things she wants for the foreseeable future. At her age, that means a lot.

This newfound commitment to wellness gave her the edge she needed to start saying “no” to all the things that were not investing in her wellness.

The sweets. . .”No thanks.”

The meat on the plate. “I’ll take ⅓ to ½ of that. And none of the creamy sauce.
No, I don’t want the white bread.
No butter on my baked potato, Thank You. But a little salsa would be good.”

She started adding simply prepared veggies, salads, and healthy starches like beans and squash.

Then, several weeks into our working together she said this during one of our sessions: 

“. . . I feel empowered to make (food) choices that serve me. I really don’t want to eat the things that aren’t good for me (anymore).”

Then, moving forward through the holiday season she posted on my Vibrant Health Over 40 Facebook Page: (click the link to join the free group)

“I’m excited. I happily got through the holidays. I made lots of good and better choices and didn’t feel like I was missing out.
This is BIG for me. I’ve always struggled with sugar.
Holiday goodies just made it worse.

This year was different. I’ve been using the whole food, plant-based approach to wellness with Dr. Leslie’s guidance for 4 months and found I wasn’t even interested in most of goodies and when I was, I ate VERY moderately.”

So, all this is to say that change doesn’t necessarily need to be radical . . . IF. . .

If you do it before the crisis hits.

If it’s time for you to make that commitment, maybe I can help.

I have a few openings in my schedule for no-cost consultations to help you discern your goals & how to move forward.

The post Waiting for a Crisis Before You Change? appeared first on Dr Leslie K. Empowered Wellness.

That’s a full dress size!

But worse are the health effects: the cholesterol gunking up your arteries and more.

But I’m going to skip all the grim reaper crap (the details about what it’s doing to your body) cuz you already know it. And get to the stuff you’ll get value from.

A simple approach to holiday health AND FUN!

Allow yourself to splurge.

Going into the holidays with the expectation that you can be an angel or saint isn’t just insanity; it’s self-defeatist.
The trick is to be AWARE & to plan. . .  Not to be perfect.

Practice Calorie and fat awareness:

Baking for the holidays? Substitute ground flax or chia seeds & water for eggs (1 Tbsp seeds to 3 Tbsp water, allow to sit for 15 min.)
Reduce or eliminate added oils: at 300 calories/ounce, they pack on the pounds AND are a significant contributor to inflammation. (Substitute applesauce or pureed fruit for at least ½ the oil in baking.)  Saute using concentrated broth instead of oil. (Alternatively, put 2 or 3 drops of oil in the pan & spread it with a paper towel.)

Use more whole food-based recipes.

Don’t over-stuff yourself!. . . That piece of pie, cut it in half. The whipped cream; leave it off or just use a dab.

Here’s a simple (5-minute) sweet potato recipe made with fresh sweet potatoes and sweetened with fruit. (https://www.drlesliek.com/recipes/healthy-sweet-potatoes-for-your-holiday-dinner/)
Whole food stays in your stomach longer & is absorbed more slowly. It will keep you satiated for longer, affect your blood sugar levels less, and be far less likely to add that extra roll to your tummy!

Drink a glass of water before the meal begins. Wait a ½ hour before dessert.
And, on Yeah, get out for that afternoon walk.

The post The Holidays, Your Health and Not-So-Common Sense appeared first on Dr Leslie K. Empowered Wellness.

“Given the current trajectory of your health and your habits, what do you think your life will be like in 30 years if you don’t change anything?”

It was not uncommon for a 50 year old to look me square in the eye and say, “I don’t want to live that long, Doc.”

My response: “Do you get the choice?”

“Unless you’re going to ‘off yourself,’ you will live however long you live. You may be able to have an idea of your genetic tendency but that’s about it. The difference you can make with your habits is how much you will suffer in the last 10 years of life.”

“You need only look at medical stats and the older folks you know to understand this.”

Here’s the thing:

Most of us live our lives on autopilot.

Not only do we not think about the future, we live as though we think we can get a ‘do-over’ when things start to go sour. Intellectually, we know that’s not true but it doesn’t change our behavior.

Then, when things start to go awry, it’s often too late to reverse the damage.

My goal as a health coach is to help you to be able to do the things you love till the day you die. And of course, defying the odds!

With that in mind, here are my 5 not-so-secret secrets for defying the odds:

1. Eat mostly plants. It’s not necessary to be vegan but the healthiest cultures in the world (like the Okinawans, 7th Day Adventists and other Blue Zone cultures) eat diets that are about 90% plant-based whole food: fruit, vegetables, legumes and some grains. Statistically, 7th Day Adventists represent the largest group of independently living Centenarians. Doesn’t it just make inherent sense to do what others have done that works?
2. If it comes in a prepared package, for the most part, leave it on the shelf. Sure, there are times when we need convenience. I’m not saying don’t ever buy anything in a package. But DO be more discerning. Look at the ingredients. Do you know what they all are? There’s a tremendous difference between a frozen dinner made mostly with whole food and one that has an ingredient list that takes up the entire side of the package. I often refer to these as “food-like substance.” You know the difference between chemicals and food. Eat FOOD!
3. Rebuild your gut. We now know that our gut bacteria (AKA our microbiome) makes about 80% of our hormones. But it can’t make the right things when it’s been damaged. Have you eaten animal food almost daily, eaten processed foods regularly, been on antibiotics and more like most Americans? Then your gut needs help. More help than just eating some fermented foods. This is easy when you know how. Let’s talk today.
4. Get some exercise. Let’s remember: the human body has over 600 muscles. It was made for movement. There are estimates that our hunter-gatherer cave dwelling ancestors moved up to 20 hours per day & used as much as 5000 calories daily just gathering & hunting for survival! THIS is the life your body was designed to lead. The more active you are, the better it works. PERIOD. FULL STOP.
5. Pay attention to your mental-emotional well-being. Put the distracting electronics down & communicate with real people. Spend time in nature. Stop listening to the mass media mellow-drama. I’m not advocating that you live in a cave; only that you turn the dinge off long enough to remember what is really important to you; your friends & family and your primary relationships. Ask yourself if watching another 30 minutes of pre-digested news is helping anyone? Take that time & spend it doing something meaningful for yourself or others.

So there you have it.

A few simple things you can begin today to increase the odds that you can live a healthier life & defying the odds.

Need more or more specific help? Let’s set up a time to talk.

The post Aging & Longevity: Defying the Odds appeared first on Dr Leslie K. Empowered Wellness.

Who do you know that doesn’t make conscious food choices? That asks themselves that rhetorical question a regular basis?

Maybe it’s you. Or your spouse. Or someone else you love.

For me, it was my mother. And guess what? It’s something that all of her kids, myself included, have struggled with off and on for all of our lives. 

This might also make you think in THOSE terms if you have children at home.

And then, of course, there’s WHAT we’re eating.

As I’m writing this, I’m sitting at my desk in my home office, noticing I’m hungry.

Unconscious act, I get up & find a piece of chocolate! (Truth!)

Sound familiar? That’s why I keep chocolate in the house less and less these days. 

It’s part of becoming conscious.

So after A, yes just ONE piece of chocolate. I sat back down to continue writing.

“No, I really AM hungry.” It’s lunchtime. I realize.

Conscious now, I get up & put some Ezekiel Bread in the toaster oven for a sandwich. 

So, how do we begin to make these conscious decisions?

Here are a couple of suggestions:

• Sit with yourself, in quiet solitude for 15-30 minutes after you’ve eaten.

Ask: “How do I feel?”
Is the answer energetic, aware, satisfied, and other positive things? Then it’s likely what you just ate was good for you.

Is the answer tired, sluggish, bloated, other negative things? 

Then, did you eat too much? The wrong food? Both?

Tune in.  Your body will tell you. That might be more powerful than outside sources like me, telling you WHAT to eat.

• Next step: Stop buying the foods that your body doesn’t do well with.

It doesn’t need to be an overt reaction. And maybe it’s something you can eat a small amount of. That will require fine-tuning.

Over time and with intention, you CAN develop more consciousness about what you’re eating and how much. 

That chocolate I ate? I bought it when I went to the store when I was hungry. No surprise there.

• Step 3: What about foods that are ok when we don’t overeat them; like the bag of nuts?

Can they live in your cabinet without calling out to you and making it likely that you’ll commit that unconscious act before you think? Then MAYBE you can keep small amounts in the house. Personally, I do a lot better with the nuts than I do with the chocolate! Tune in and make more deliberate choices.

Being conscious about what we’re eating is no different than being conscious about how much time we are wasting on social media, TV or a thousand other unconscious things we do every day. 

Do you have a morning routine that helps you be intentional about getting things done? 

How can you add conscious food choices to that?

Give it some thought. I’d love to hear how you’re doing.

As for me. My toast is ready & it’s time to go make a healthy lunch!

The post Learning to Make Conscious Food Choices appeared first on Dr Leslie K. Empowered Wellness.

Ever find yourself thinking, saying that? As you literally watched your mind wander off, despite trying to pay attention.

This is a User’s Guide through the Menopause Cloud.

Or “I know I came in here to do something! Now, what was it?”

“When was the last time I had my keys?” You frantically ask yourself while searching.

Oh, and let’s not forget calling your son by your brother’s name!

Maybe you have Menopause! (Or Perimenopause)

Symptoms include forgetting why you walked into a room, interspersed with bouts of hot flashes and temper flares. Side effects include dark thick chin hairs that appear out of nowhere, blowing up at the kids over dumb stuff, being awake from 2:30-5:30 AM and a rounding belly.

Ask your doctor about. . . no on second thought, DON’T! At least not yet. The answers you get may be worse than the symptoms.

Ok. So you’re starting to realize that’s where you are. NOW what?

It’s not as hopeless as it seems. You’ll get to the other side of this just like everything else; one day at a time. But there are things you can do to ease the pain.

Let’s look at 5 things:

First things first:

1. Simplify life: Take a survey of what you do and ask yourself, “DO I really need to do this?” “I” is the operative noun here. From cleaning the kitchen sink to preparing dinner to putting away laundry, there are many mundane chores we take on as women that could be, or SHOULD be relegated to the kids.
   Heck, your kids need to learn how to do the basics of taking care of meals, cleaning, and more by the time they’re 18 anyway!
2. Basic structure: Are you getting consistent sleep? If not, develop a good routine that includes shutting off electronics earlier and winding down with a cup of herbal tea. (I’ll address more about sleep in another article soon).
3. Get regular exercise. Getting your heart rate up into your conditioning zone every other day will help reduce stress. It will also make you physically tired so you’ll sleep better. With better sleep will come better thought processes.
4. Meditate: I like to think of meditation as structuring and taming my brain. Take just 5 minutes a day to sit quietly and train your brain.  Concentrate on one thing, observing your breath. It will make a tremendous difference over time.
5. Eat the right foods:
   Yes, I’m writing this. You knew I’d get to this sooner or later.
   • Eat fewer animal foods. High protein, high-fat animal foods contribute to plaque formation in both the arteries and the brain tissue itself.
   • Eat more greens: The nitrates in greens are converted to nitric oxide by the good bacteria in your gut. Nitric oxide allows your arteries, including the arteries in your brain to expand and bring in fresh blood flow.
   • Eat more fruit, especially berries: Blueberries are an amazing superfood. Studies show blueberries help memory in dementia patients; so they can certainly help you.

Ok. So there you have it. Some basic things you can control and actions you can take to make a difference in your life today.

Need more help? Schedule a call & let’s talk.

The post Where Did My Brain Go? A User’s Guide Through the Menopause Cloud appeared first on Dr Leslie K. Empowered Wellness.