From Ancient Wisdom to Modern Relief: The Tapping Evolution 5,000 years ago, practitioners of traditional Chinese medicine (TCM) were inserting needles into specific points on the body to promote healing. In the 1960s, Western practitioners began exploring these meridians, paving the way for a groundbreaking discovery. Fast forward to the 1980s when psychologist Roger Callahan stumbled upon the power of those same points to calm the brain's alarm system. Callahan had been treating "Mary" for aquaphobia, an intense fear of water. After nearly two years of therapy, she was still afraid to go near a filled bathtub. During one session, Mary became queasy with anxiety. Callahan directed Mary to tap points on her face associated with the stomach meridian hoping it would dispel her nausea. After a few minutes of tapping, Mary suddenly declared her aquaphobia cured. To prove it, she marched outside and stuck her hand in Callahan's swimming pool. This led Callahan to integrate a tapping protocol he named Thought Field Therapy (TFT) with conventional treatment methods. Similar to acupuncture, tapping stimulates points along energy meridians – energetic channels that carry signals throughout the body. But unlike acupuncture, tapping uses fingertips instead of needles. The mental health community refined TFT, leading to the creation of Emotional Freedom Technique (EFT) in 1995. Clinical EFT, championed by Gary Craig, has become the most widely researched tapping method. Today, tens of thousands of mental health professionals use tapping in their clinical practices. Tapping is proven to alleviate anxiety, depression, PTSD, and phobias. It's even used to combat addictions – from nicotine to food cravings. The Veterans Stress project is one of many initiatives using tapping to treat PTSD in veterans. This quote is from Evan Hessel, a soldier who served in Iraq and Afghanistan. “If you are at all like me, your first thought – if you are even aware of EFT to begin with – is that this stuff is a bunch of BS. How the hell can tapping on your face and hands alleviate PTSD? But I was wrong, and found this program to be far more effective – and less emotionally invasive – than anything else I have tried for combatting PTSD.” Emotional First Aid for the World: The Birth of Trauma Tapping Technique In 2007, Gunilla Hamne, a Swedish journalist interviewing survivors of war, genocide, and natural disasters saw the desperate need for a simple, language-independent technique to help traumatized individuals. Hamne contacted Dr. Carl Johnson from Virginia after reading about his research using EFT with war survivors in Kosovo. Together, they traveled to Rwanda, where Trauma Tapping Technique (TTT) was first used with survivors of the genocide that occurred 12 years before. TTT eliminates the individualized approach inherent in EFT. Volunteers can teach TTT to members of a community who, in turn, can teach it to others. Anyone can use TTT to counteract the symptoms of stress. Even children can master the simple steps. Despite its simplicity, TTT yields powerful results. Hamne partnered with Ulf Sandstrom to establish The Peaceful Heart Network in 2010. Headquartered in Sweden, this non-profit organization is dedicated to teaching TTT and spreading peace and healing globally. Around the world, communities are tapping and healing together; from a Syrian refugee camp in Greece, to a prison in Rwanda, orphaned Ukrainian children in Poland, an addiction recovery program in Virginia, wildfire survivors in California, and tornado victims in Nepal. This quote is Dr. Kristin Miller, a clinical psychologist who volunteers with The Peaceful Heart Network. “I came into a room of men in a Red Cross shelter just hours after they had escaped from the November 2018 Camp Fire... One man was in fight mode, angrily screaming into his cell phone. Another was rocking back and forth, trying to regulate his system. Another was checked out totally, frozen in a vacant stare. Another man seemed somewhat relaxed and open for engagement. I had him do some regulating breathing with me. Soon, one by one, each man joined in. We were then able to add some tapping. They all settled, and their nervous systems were regulated in about 20 min.” Think of TTT as emotional first aid – a bandaid for a minor injury. Just as critical intervention is necessary to stabilize a serious wound, TTT is not a replacement for professional mental healthcare in situations of severe trauma. Resources Practice TTT in this 7-minute guided tapping session Watch veterans in an EFT session (warning: contains descriptions of combat) Learn more about The Peaceful Heart Network The Science behind Tapping by Dr. Peta Stapleton Uses of Energy Psychology Following Catastrophic Events; Frontiers in Psychology 2022 Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health; Journal of Evidence-Based Integrative Medicine 2019 Never miss a post by joining my FREE Intention Circle at IntendWell.US

On our journey along the river of life, intention is the paddle that steers our canoe. While we might sometimes drift with the current, this approach only works when the waters are calm. Like life, most rivers have challenging sections. Remembering to use the paddle of intention can mean the difference between smoothly navigating the obstacles or running aground on massive boulders. Like an experienced whitewater paddler, our ability to harness the power of intention improves with practice allowing us to master life's turbulent waters. Intention is scientifically proven to influence material reality. As documented in the book “The Intention Experiment,” investigative journalist and best-selling author, Lynne McTaggart, collaborated with Dr. Gary Schwartz and the University of Arizona's laboratory team to research the effect of intention on seed germination and growth. Volunteers in remote locations focused for 10 minutes on the intention that a specific group of 30 barley seeds would grow more rapidly over the next five days than control groups. This experiment was repeated six times, including one with volunteers 850 miles away in Australia. Consistently, the intended-for seeds grew an average of one-third inch more—a statistically significant result with a probability of coincidence at just 0.7 percent. Living an intentional life means focusing on the desired outcome without getting bogged down by the specifics of how it will happen. In the seed experiments, the volunteers concentrated on the intention of growth without dictating the process. Skillfully using the paddle of intention, as Mike Dooley advises in his book "Playing the Matrix," involves avoiding the micromanagement of the cursed “how’s” since dictating the conditions through which our intentions manifest introduces unnecessary drag. Focus on what you want to achieve and let the universe align the circumstances to bring your dream to life. Strengthen your intention setting muscles by joining my FREE Daily Intenders Club. Every day at 6:00 AM Eastern you will receive a brief reminder to set the intention for your day. On our journey along the river of life, intention is the paddle that steers our canoe.

THE CALM MOMS PROGRAM Based on my upcoming book, the Calm Moms Program helps busy working mothers cultivate inner peace in 10 minutes a day. Although it targets moms, this program is a roadmap for anyone who craves a life filled with contentment. As a busy working mom, shifting my autonomic nervous system into overdrive was how I would "power up” every morning. Steeped in urgency felt normal to me. My busyness distracted me from what I know now were symptoms of chronic anxiety: weight gain, jaw pain, headaches, irritable bowel syndrome, and difficulty sleeping. Everything changed when I began studying Healing Touch, which is an energy healing modality used in hospitals and clinics around the world. My instructors emphasized the importance of energetic self-care because healers cannot serve our clients unless we tend to our own energy first. When I signed up for Healing Touch training, I expected to learn how to heal other people—but the first person I healed was myself. Once I conquered my addiction to the rush of adrenaline and cortisol, I lost 20 pounds, stopped taking pain relievers, and tossed my night guard into the trash. While we can never eliminate stress from our lives, I can breathe myself back calm within minutes. My personal transformation convinced me that daily energetic self-care is as important as brushing our teeth. In the Calm Moms Program I teach a self-care practice that requires less than 10 minutes a day. Coaching videos allow you to follow along with me while learning techniques so easy that a child can do them. I provide tips for integrating energetic self-care into a hectic schedule. This program is a roadmap for anyone who craves contentment. Although it targets moms, this program is a roadmap for anyone who craves a life filled with contentment. Learn more and download your FREE guide

Meditation is well-known for its calming effects, but let's be honest - sitting still for extended periods can be tough--especially if we feel agitated. What if there was a way to achieve a similar sense of relaxation, boost your focus, and all you needed was a pen and some paper? Enter doodling. This simple, undemanding activity offers surprising benefits for your mental well-being. Studies have shown that repetitive hand-eye movements, like those involved in doodling, trigger the relaxation response in your brain. This response helps quiet your mind and promote a sense of calm, similar to what you might experience during meditation. But doodling's benefits go beyond relaxation. Research suggests it can also enhance your focus. A study found that participants who doodled while listening to a lecture retained more information compared to those who didn't doodle. The beauty of doodling is that there are no mistakes! Don't worry if you don't consider yourself an artist. Doodling is about the journey, not the destination. Let your hand wander freely and see where it takes you. If you don't love what you create, no problem - crumple it up and start fresh! So next time you find your mind racing or struggling to concentrate, grab a pen and let your creativity flow. You might be surprised at the positive impact a little doodling can have on your mental state. I would love to see what you create. Send me photos of your doodles! Doodling Tips: Any pen will work fine but I am partial to SAKURA Pigma Micron pens in assorted point sizes. There is no wrong way to doodle. Have fun experimenting! The design I demonstrate in the video is from a drawing method called Zentangle. Search online for more Zentangle doodles to inspire you. References: Doodle Your Way to Better Mental Health, Forbes June 2023 The "thinking: benefits of doodling,  Harvard Health Dec 2016

Step into the world of quinoa, a nutritious versatile ancient grain that's been tantalizing taste buds for over 5,000 years. Native to the heartlands of South America, this revered grain was once hailed as sacred by the Incas for its remarkable medicinal properties. But quinoa isn't just a relic of the past; it's a powerhouse of nutrition and flavor waiting to be explored. Dive into a kaleidoscope of colors with over 250 varieties of quinoa, ranging from pristine white to deep, mysterious black. Each hue offers a unique flavor profile, with lighter shades promising a delicate taste experience. If your previous encounters with quinoa left you unimpressed, fear not! There's a whole world of quinoa out there waiting to be discovered, from different regions and diverse growing conditions. Let's talk nutrients. Quinoa isn't just another grain; it's a protein-packed powerhouse, boasting a generous 15% of its calories from this essential macronutrient. With all nine essential amino acids on offer, it's a complete protein source that's perfect for vegetarians and meat-eaters alike. But that's not all; quinoa is also rich in complex carbohydrates, providing sustained energy without the blood sugar spikes associated with simple sugars. But wait, there's more. Quinoa is a treasure trove of vitamins and minerals, from B vitamins like B2, B6, and B9 to essential minerals such as magnesium, copper, and iron. Magnesium aids in blood sugar regulation, while potassium supports a healthy heart. And let's not forget about the fats – quinoa's small but mighty fat content is predominantly unsaturated, offering protection against cardiovascular disease. The health benefits don't stop there. Quinoa is a superhero in the fight against chronic diseases. Loaded with antioxidants, quinoa boasts anti-inflammatory, anti-diabetic, and even anti-cancer properties, thanks to its abundance of proanthocyanidins. And if that's not impressive enough, the phytosterols in quinoa help to reduce cholesterol levels, keeping your heart happy and healthy. Now, let's talk preparation. Whether you're whipping up a hearty salad or a crunchy granola, quinoa is incredibly versatile in the kitchen. Simply boil it to perfection using a 2:1 water-to-quinoa ratio, then let your culinary creativity take flight. I love this simple kale and quinoa salad (psst - there's some chill'n in my fridge right now). For a crispy twist, toast boiled quinoa with olive oil and salt until golden brown – perfect for adding a crunchy topping to salads or soups. Or combine quinoa with oats, nuts, and seeds to make granola. But before you embark on your quinoa culinary journey, a word of caution. Quinoa seeds are coated with saponin, a natural compound that can cause discomfort for some individuals. If you experience itching, hives, or other allergic reactions, you may want to proceed with caution or opt for a thorough soaking and rinsing process to remove saponins before cooking. So, what do you think of quinoa? Are you ready to embark on a culinary adventure with this ancient superfood? Share your thoughts, questions, and recipes in the comments below – let's quinoa and conquer together! Did you know that I offer free resources to support your intentional wellness journey? Daily Intenders receive a 1-minute intention setting video every morning while members of the Intention Circle get my weekly newsletter every Friday. Sign up at IntendWell.US. I respect your privacy by not spamming your inbox or sharing your email address. References Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds (Antioxidants 2023) The Health Benefits of Quinoa (Cleveland Clinic June 2023) Quinoa (Harvard T. H. Chan School of Public Health) A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis (Frontiers in Nutrition Mar 2023) How Does Resistant Starch Work? (Verywell Fit Dec 2021) What is Resistant Starch? (The Johns Hopkins Patient Guide to Diabetes) Dietary linoleic acid and risk of coronary heart disease (Harvard T. H. Chan School of Public Health 2014)

When I consider peace, the expression, "Think globally, act locally" comes to mind. While we may not be at the table negotiating a cease fire between countries, we are accountable for the peace in our heart. World peace begins with inner peace. That's why I'm excited about the new Tapping 4 Peace initiative led by Gene Monterastelli and Brad Yates. As Gene explains, "There is a need for peace in the world and our personal impact is greatest in our own corner of the world." Once you join the initiative, you will receive a short email once a week reminding you to tap for peace. In this video, Gene guides us through a scripted tapping sequence. Tapping into Tapping If tapping is new to you, I have an introductory video. Like acupuncture, tapping promotes healing by stimulating the flow of energy through the meridians except we use our fingertips instead of needles. Tapping techniques such as Thought Field Therapy (TFT) and Emotional Freedom Technique (EFT) are used in clinical settings worldwide to treat PTSD, phobias and addictions. In this video I demonstrate Trauma Tapping Technique (TTT), a simple form of tapping from the Peaceful Heart Network. The Peaceful Heart Network The Peaceful Heart Network (PHN) is a non-profit offering practical tools to resolve psychological trauma. They are guided by the conviction that social and political stability depends on resolving trauma within as many people as possible in an affected community. They have supported humanitarian projects in Rwanda, DR Congo, South Sudan and other parts of Africa, as well as in India, Europe, the United States, Canada and Ukrainian refugees in Poland. PHN received the ACEP Humanitarian Award in 2017 for this work. Support the PHN mission by making a donation today. Check out this Girl Power "tap and rap" created by participants in the HARP (Helping Addicts Recover Progressively) program at Chesterfield County jail in Virginia. Join my Intention Circle to receive my weekly blog posts direct to your inbox free of charge at IntendWell.US.

If you are looking for ways to expand your diet or eat more healthy, I encourage you to get to know tofu. There are so many ways to enjoy the nutritional benefits of tofu - raw, baked, boiled, scrambled. Asians have been enjoying tofu for at least 4,000 years. It has a mild taste so you can jazz it up with various spices to produce many different flavor profiles. The steps to make tofu are similar to making cheese. The process starts with soy milk, which is made by cooking dried soybeans that have been soaked in water and ground to a pulp. Then a coagulant made from magnesium or calcium salts is added. Finally, the tofu is exposed to high temperatures to pasteurize it. Different production methods will yield different results, so experiment with different brands to find the one you like best. Macronutrients From a macronutrient perspective, tofu is mostly protein It provides all 9 essential amino acids. The carbs are mostly fiber with very little to no sugar. The fat in tofu is predominantly polyunsaturated including omega-3 fatty acids (specifically alpha-linolenic acid). The vitamins and minerals in tofu include: B vitamins (B1, B2, B3, B5 and B6) Vitamin K Choline Iron Potassium Zinc Magnesium Phosphorus Copper Selenium Manganese Calcium Health Benefits The American Cancer Society recommends soy products since studies associate it with lower incidents or recurrence of breast cancer, lung and prostate cancer. Soy fell out of favor years ago when mice that were fed a diet high in isoflavones developed breast cancer. According to the American Cancer Society, rodents metabolize soy differently from humans plus the mice were fed an excessive amount of isoflavones. Isoflavones mimic estrogen, which triggered concern that soy could have a feminizing effect on men. A 2020 meta analysis of 38 clinical studies concluded that these concerns were unfounded. The American Heart Association also recommends soy as long as it is prepared without excess salt, sugar, or saturated fat. A meta analysis of three studies published in the journal Circulation in April 2020 concluded “isoflavone intake was inversely associated with coronary heart disease.” Specifically, 8,359 cases of coronary heart disease were documented during 4,826,122 person-years of follow-up from these three studies: 74,241 women from the Nurses’ Health Study (NHS; 1984–2012) 94,233 women from the NHSII (1991–2013) 42,226 men from the Health Professionals Follow-Up Study (1986–2012) Soy isoflavones aren’t for everyone, however. Avoid tofu if you have an allergy to soy, are taking warfarin (blood thinner) or medication for your thyroid. Although soy appears to have a positive effect on preventing incidents or recurrence of breast cancer, limit your soy intake if you have estrogen-sensitive breast tumors. How to Enjoy Tofu Tofu is available in different textures or consistencies. Someone told me that they hated tofu because it was slimy. That sounds to me like they chose the wrong texture for the preparation method; for example, silken tofu would not be appropriate for a stir fry. Silken: smoothies, sauces, and dips Firm: scrambles and soups Extra firm: sandwiches, nuggets, stir-fries Super firm: crispy nuggets I primarily purchase extra or super firm because I typically cube it, bake it, and add it to salads or bowls with veggies and grains. Sometime I will toss the baked cubes in BBQ sauce and serve with slaw or sauerkraut. Try this recipe for Crispy Baked Tofu. Scrambled tofu is super quick and easy to make. Just place the whole block in the skillet, use the spatula to break it in chunks, season, and sauté until the desired consistency. For seasoning I will use garlic power, onion powder, nutritional yeast, salt and pepper. Veggies like spinach and tomatoes are a nice addition. Here's a simple recipe for Tofu Scramble. A hack I use to give tofu a meaty texture is to pop the entire package into the freezer when I get home from the grocery store, then transfer it to the refrigerator the next day. The tofu will be thawed and ready to use in a day or two. Preparation matters. Tofu loses some health benefits if it is deep fried and laced with salt. If you experiment with marinated or pre-flavored varieties, check the labels for sodium content and added sugar. My friend Brigitte over at the Vegan Family Kitchen YouTube channel makes the point, “Don’t expect tofu to taste like meat.” If you are going to use tofu as a replacement for meat, accept tofu as the rock star entree that it is. Unlike meat, tofu is high in fiber and lacking in saturated fat, cholesterol or growth hormones. If you have comments or questions, please email me. If you enjoy this type of content, I invite you to join my free Intention Circle at IntendWell.US.

Have you tried chia seeds? I've been eating them every day for years. These tiny dark seeds come from the Salvia hispanica L plant, which in is the mint family. Originally grown in Mexico, South and Central America, it is being cultivated in the US, Europe, and Africa. The Mayans, Aztecs, and Incas ate chia seeds and used them for making medicine. These tiny seeds are a powerhouse of nutrients -- omega 3's, fiber, essential amino acids, vitamins, minerals, and antioxidants. Chia seeds are recommended for reducing blood pressure, lowering cholesterol, supporting digestive health, reducing inflammation, managing blood glucose, and relieving anxiety. Chia seeds contain all 3 macronutrients: protein, carbohydrates and fat. From a protein perspective, chia seeds provide 18 of the 22 amino acids including all 9 essential amino acids that the body cannot manufacture on its own. Protein is critical for building muscles, bones, skin, teeth and hair as well as energy production and immune system functioning. The carbs in chia seeds are primarily fiber. There’s a small amount of starch but no sugar. Fiber is important for healthy digestive functioning and nourishing the gut microbiome. A 2-tablespoon serving of chia seeds provides 10 grams of fiber. Most Americans consume about 15 grams of fiber a day, which is below the recommended daily amounts of 25-30 grams. The fiber in chia seeds can help lower blood glucose and low-density lipoproteins (LDL aka the bad cholesterol). The fat is mostly polyunsaturated. Chia seeds are rich in omega-3 fatty acids - another important substance that we need to get from our diet. Omega-3’s help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and play protective roles in cancer and inflammation. Other components include thiamine (B1), niacin (B3), vitamins C and A. Minerals in chia seeds include phosphorous, calcium, potassium, magnesium, iron, selenium and zinc. They also provide an antioxidant called quercetin that can lower blood pressure and the risk factors of heart disease. There are so many delicious ways to enjoy chia seeds. I use chia seeds in my oatmeal - whether I am making it hot or as Overnight Oats in the fridge. I sprinkle chia seeds on my fruit yogurt bowl and add them to date bars for a nice crunch. Chia seeds can be stirred into smoothies or sprinkled on avocado toast. Moisture makes chia seeds swell up into a gel-like consistency. If you are baking and don't have an egg, just mix 1 tablespoon of chia seeds with 2.5 tablespoons of water. After letting it for a few minutes, this gel can be used as a binder to thicken batters, soups or stews. Mixing chia seeds with milk makes a tasty pudding. There are tons of recipes available online. Avoid eating chia seeds dry as they can become lodged in the lining of your throat. You can find chia seeds in baking section of the grocery store. If there are multiple brands to choose from, compare the labels because the nutrition content may vary depending on where the plants were grown. Never miss a post by joining my free Intention Circle at IntendWell.US. Every Friday morning, you will receive a short email with links to all my content for the week (and sometimes bonus content exclusively for Circle members).

Someone astonished me recently by proclaiming that they never eat carbohydrates (or carbs). As I probed for understanding, I discovered that their definition of carbs was limited to white bread and pasta. Our conversation inspired this week’s blog where we explore the definition of carbs and how they affect our health. What are Carbohydrates? Carbohydrates get their name from their chemical composition of carbon, hydrogen, and oxygen. The term was introduced by the Commission on the Nomenclature of Organic Chemistry in 1969. Carbs are one of three types of macronutrients; the others are fat and protein. Our bodies use carbs to make glucose, which is the fuel that energizes our body. We need glucose to survive. Carbs are composed of fiber, starch, and sugars. In this context, the term sugar this is not just the white stuff you might stir into your coffee. Of the four types of sugars found in carbs, simple sugars (like monosaccharides and disaccharides) are quickly converted to glucose during digestion. Table sugar is a disaccharide. Complex sugars (like oligosaccharides and polysaccharides) and starch take longer to digest avoiding a blood glucose spike. Fiber passes through our system undigested. Carbs Are Not a Food Group Although a food may be primarily one of the macronutrients, most foods contain elements of all three as shown in the table below. It may be surprising to note that foods like milk and almonds contain comparable amounts of carbs and protein. All Carbs Are Not Created Equal From an organic chemistry perspective, broccoli is primarily carbs—but so is a donut made from white flour and drizzled with icing. When we consider the nutritional value, broccoli provides vitamin C, vitamin A, beta carotene, and fiber while the donut doesn’t. Preparation Matters Is broccoli a nutritious food? It depends on how it is prepared. We can eat broccoli raw, roasted, or boiled until all the fiber breaks down and drown it in butter. Or we can order vegetable tempura at a Japanese restaurant--broccoli dipped in batter and deep fried. From a nutritional perspective, there’s a big difference between eating broccoli raw or boiled to a mush. On the shelves in the center of the grocery store we find boxes of highly processed carb-laden foods such as crackers, breakfast cereals, and snack items. These products have much of the fiber removed to extend shelf life. Many also have added sugar to improve palatability, which keeps consumers coming back to buy more. Carbs Are Not Your Enemy The popularity of low carb diets has waxed and waned for decades. I remember my mom going on a low-carb eating plan when I was in high school (so…50 years ago). A resurgence of low-carb diets made the cover of Time magazine in November 1999. These regimens persist because they can trigger dramatic weight loss but long-term maintenance may be challenging due to the prevalence of carbs in so many foods. In evaluating the efficacy of any diet, we need to consider what the person was eating beforehand. Someone who previously ate a lot of sugary processed foods, could see a health improvement by eliminating high-carb foods. Likewise, we need to consider the protein sources they choose. In the 1990’s, many adoptees were binging on bacon and bun-less cheeseburgers - foods high in saturated fat, low in fiber and vitamins. There’s More to Health Than Food As an energy healer, I believe that we are all a complex intermingling of body, mind, and spirit. Wellness requires paying attention to all aspects of ourselves. When we focus on diet, we are zeroing in on the physical aspect. Personally, I lost 20 pounds when I learned to manage my stress and make peace with my inner critic. If this content appeals to you, I invite you to signup for my free weekly newsletter by joining my Intention Circle at IntendWell.US. References Physiology, Carbohydrates USDA Food Central Database The Low-Carb Diet Craze The Diabetes Plate Method Harvard Healthy Eating Plate

Can eating the components of a meal in a designated sequence help manage blood glucose and insulin levels? In a study out of Cornell, prediabetic participants tested this theory by consuming identical meals (leafy green salad with oil and vinegar dressing, chicken breast, and bread) on three separate occasions with a week in between. Each time they consumed the three items in a different order. Glucose and insulin levels were measured before the meal and at 30-minute intervals up to 180 minutes later. As you can see in the charts, both glucose and insulin spiked when the bread was consumed first. Researchers concluded that beginning a meal with fiber (leafy greens) and fat (oil in the dressing) slows the conversion of starch (bread) into glucose thereby flattening the glucose / insulin curve. You may recall from last week's newsletter that repeated insulin spikes leads to insulin resistance over time. Insulin resistance introduces serious health concerns including Type 2 diabetes. Since there were only 15 participants in the Cornell study, I dug deeper into the research locating 3 meta analysis reviews that involved 7, 11, and 30 studies. Protocols varied by study, but they all reached a similar conclusion. Watch the video for the full story. Visit IntendWell.US to join my Intention Circle or signup to receive my daily 1-minute intention setting videos. Thanks for reading! Research on the Effect of Meal Sequencing on Glucose, Insulin and Weight Management The Impact of Food Order on Postprandial Glycemic Excursions in Prediabetes Ordered Eating and Its Effects on Various Postprandial Health Markers: A Systematic Review A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications

Carbohydrates (or carbs as they are commonly called) have an undeserved reputation as enemies to our health. Carbs are one of four types of calories: carbs, protein, fat, and alcohol.  Both carbs and protein contain 4 calories per gram, while alcohol serves up 7 calories per gram and fat weighs in at 9 calories per gram. All the nutritional folklore about calories persists like tales told around the proverbial campfire. When it comes to nourishing our body, however, the quantity or type of calories doesn't matter. Carbs can be our friend or our foe depending on the circumstances. It is past time to stop paying attention to them. Someone struggling with high blood sugar told me recently that they NEVER eat carbs. That's impossible unless one only ever eats meat. We shouldn't label foods as one type of calorie since most foods (with the exception of meat) contain a combination of carbs, proteins, and fats. Even an orange has nearly a gram of protein and a trace amount of fat. According to the CDC, 38% of Americans age 18 and older had prediabetes in 2021. Although diagnosed by chronically high blood sugar, the culprit lurking in the shadows of prediabetes is insulin resistance. A long list of health risks are associated with insulin resistance (watch the video for details). Oh, and that juicy steak? It may not contain any calories from carbs but it will still spike your insulin level 😲 The NEW Daily Intention Club An intentional life is filled with intentional days. This week I rolled out the NEW Daily Intention Club for people who want to be more intentional every day.  Since my daily intention videos are garnering thousands of views every week, I decided to make it easier to get your daily dose of intention setting by delivering each morning's video straight to your inbox. Visit IntendWell.US if you want to sign up. Of course, you can still watch the daily intention video every morning at 6:00 AM Eastern on YouTube, TikTok, Facebook, or Instagram.

Recently I have been breaking my fast with this quick, healthy yogurt bowl concoction using whatever fruit and nuts I have on hand. Start with unsweetened plant-based yogurt. Avoid dairy products and yogurt with added sugar. If you are consuming dairy because you believe it strengthens bones, please watch my video on The Calcium Paradox. Add fresh or frozen fruit with no added sugar. I like chopped apples, or berries, grapes and fresh pineapple. Sprinkle on seeds such as flaxseeds, chia seeds, sunflower seeds or pumpkin seeds to add fiber and keep you feeling full longer. Top with unsalted nuts. I like cashews, almonds, or pistachios. Unsweetened coconut is a nice touch. Stir gently to blend everything together. Sprinkle cinnamon on top. Yogurt can be tart but resist the urge to add sweetener. As a former sugar fiend, I speak from experience when I say that in time your taste buds will adjust. If you are in a hurry, put all the ingredients a sealable container. Tuck into an insulated lunchbox with a spoon and enjoy on the go. For more healthy eating ideas, check out the Intentional Nutrition playlist on the Intend Well YouTube channel. Never miss a video by joining my Intention Circle. Every Friday I will send you links to all my content for the week. It's free and I make it super easy to unsubscribe.