Back to Routine: Embracing Healthy Habits for a Vibrant Life

As we transition back to our non-summer daily routines, it's the perfect time to focus on incorporating healthy behaviors that can enhance our overall well-being. Establishing a consistent routine can significantly impact our physical and mental health, making it easier to prioritize activities that nourish our bodies and minds.

Simple practices such as regular exercise, meal planning, regular sleep schedule, and daily walking can create a solid foundation for a healthier lifestyle. By setting aside time for these activities, we not only improve our physical fitness but also cultivate a sense of accomplishment and balance in our lives.

In addition to exercise and meal planning, tracking our water intake is another essential habit that can easily be integrated into our daily routines. Staying hydrated is crucial for maintaining energy levels, supporting digestion, and promoting overall health. By consciously monitoring our water consumption, we can ensure that we meet our hydration needs and feel our best throughout the day. As we embrace these healthy habits, let’s commit to making them a regular part of our lives, paving the way for a vibrant and fulfilling journey ahead.

My favorite trick is to add a pinch of Celtic salt and a splash of lemon juice to my water to make it easier to enjoy. I also drink 8 ounces before every meal to ensure I am not confusing hunger for thirst. If you have a tip or trick for helping maintain routine and prioritizing health, I would love to hear it!

New Research on Daily Steps and Your Health!

A recent systematic review and meta-analysis has provided fresh insights into the relationship between daily step counts and health outcomes in adults. Analyzing data from 57 studies, the research found that achieving around 7,000 steps per day vs 2,000 steps per day is associated with significant health benefits, including:

A 47% lower risk of all-cause mortality and, decreased the incidence of:

• Cardiovascular Disease by 25%

• Cancer by 6%

• Type 2 Diabetes by 14%

• Dementia by 38%

• Depression by 22%

• Falls by 28%

The study revealed an inverse non-linear dose-response relationship, indicating that while higher step counts can be beneficial, meaningful health improvements can be observed even at lower levels of activity. Specifically, reaching 7,000 steps daily was linked to reduced risks of cardiovascular disease mortality, cancer mortality, type 2 diabetes, dementia, and depressive symptoms. These findings suggest that while the traditional goal of 10,000 steps remains relevant for more active individuals, aiming for 7,000 steps may be a more realistic and achievable target for many, promoting better health outcomes without the pressure of reaching higher step counts. This research underscores the importance of incorporating regular physical activity into daily routines for enhanced well-being.

So how do you track your steps and what number are you at?

Ding, Ding et al. (2025) “Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis.” The Lancet Public Health, Volume 10, Issue 8, e668 - e681.

Recipe of The Month: Rainbow Salad

This fiber-filled salad is a powerhouse for your day.

Loaded with healthy fats, quality protein, and a rainbow of vitamins and minerals, it fuels your body while keeping you satisfied for hours.

It’s quick to prep and perfect for grab-and-go meals during a busy week.

Client Testimonial: Miranda

"Grateful beyond words for Liz and her weight loss program.

When I started, I wasn’t necessarily overweight, but I didn’t feel fully confident or comfortable in my own skin. I had recently been told I was prediabetic with an A1C of 5.8 and weighed around 135 lbs.

Since beginning this journey with Liz, my most recent A1C is now 4.9 and I’m down to 118 lbs. More importantly, I feel amazing. I feel healthy, energized, and more like myself again.

Thank you, Liz, for helping me reclaim my health and confidence!"

Miranda, age 41

Embrace Wellness: Your Journey to a Healthier, Vibrant Life Starts Here!

As we embrace the transition back to routine this August, it's the perfect opportunity to prioritize our health and well-being through simple yet effective habits, like incorporating vibrant recipes such as our featured Rainbow Salad into your meals and staying active with daily steps. The latest research highlights the profound impact of these practices on our overall health, and I am here to support you on your wellness journey. Whether you're looking to enhance your nutrition, establish a consistent exercise routine, or simply seek guidance on your health goals, I am dedicated to helping you achieve a vibrant and fulfilling life. Thank you for being a part of our community, and I look forward to continuing this journey together!

In Health and Happiness,

Liz Faust, ANP-BC