Does meal prep feel like an overwhelming task that requires hours in the kitchen? The good news is that it doesn’t have to be complicated or time-consuming. Instead of rigid meal plans or lengthy recipes, the key to sustainable meal prep is strategic planning, versatile ingredients, and simple, nutrient-dense combinations.

In this newsletter, we break down 5 simple steps to make meal prep effortless, plus practical meal ideas to help you stay on track. Learn how to plan, batch-cook, and mix-and-match ingredients for quick, delicious meals all week long.

Have you heard about red light therapy (RLT)? Are you curious how it works and whether it is effective?  This popular non-invasive treatment uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular function, particularly affecting our mitochondria (the cellular components that manufacture the energy that powers our body). As interest in RLT grows, people are exploring its potential benefits in multiple areas, from skincare to pain relief. Here’s a look at some of the most common uses and what the research says about them. 

Behavior change and establishing new habits is a process that includes self-reflection and skill-building. The Stages of Change model (shown below) addresses the mechanisms of changing a health behavior.  We all fluctuate along the spectrum of change throughout our lives. The Stages of Change model reminds us that lasting behavior change is a process and awareness of which phase you are in can be helpful in identifying effective next steps.

Wearable devices can be a helpful tool for understanding your health, but how you use them matters. Intentional tracking is about making data meaningful, not overwhelming. When used mindfully, they can guide better habits and help you achieve your goals. 

Have you ever wondered why two people with the same genetic makeup, like identical twins, can experience different health outcomes as they age? Did you know that your daily choices can influence how your genes behave? The answer lies in the science of epigenetics, which shows us that the expression of our genes can be influenced by lifestyle factors, environment, and even stress.

Exercise is one of the most effective, evidence-based tools you can use to reduce your risk for breast cancer risk or breast cancer recurrence.  Whether you’re already active or looking for ways to incorporate movement into your routine, the science is clear: regular physical activity offers powerful protection against breast cancer.  In this month’s clinical corner, we discuss which types of exercise offer the most benefit and how they work.  

Electrolytes are essential minerals that carry an electric charge and play critical roles in maintaining the body’s balance of fluids, muscle function, and nerve signaling. In this blog post, we'll explore what electrolytes are, how to supplement them effectively, and the best natural sources versus electrolyte product supplementation options. Plus, we share expert tips on what to look for when choosing a quality supplement.

Breathing is fundamental to life, but not all breathing is equal in terms of its impact on our health. Nasal breathing, specifically, has emerged as a crucial aspect of overall well-being, supported by a growing body of research that underscores its numerous health benefits.