Dear Reader, One of the core principles I teach my clients who are just starting to incorporate healthier foods into their diets is the "yes, and" approach. Rather than saying "no" to certain foods because they're processed or not considered healthy enough, we say "yes, and." Want a muffin? Great! Have an apple with it. Craving some classic cold cereal? Awesome—add berries and flax seeds on top. The idea is to “buffer” whatever you’re eating with a protein, healthy fat, and/or fiber...

Dear Reader A lot of people tell me they’re “all or nothing” when it comes to eating and exercise. It makes sense—we’re conditioned to think in extremes: success vs. failure, good vs. bad, happy vs. sad. But few of us naturally operate in the gray areas, especially when it comes to living a healthy lifestyle. Our food culture complicates this. We swing between extreme restriction or overeating. We either run miles after a workout or sit on the couch, feeling stuck. The challenge is that...

Dear Reader We all crave motivation—the surge of excitement that pushes us to take action. But for many, it’s fleeting, unreliable, and often vanishes as quickly as it arrives. We chase it, only to find it slipping away, showing up sporadically when we’re desperate or at rock bottom. But there’s a better way: momentum. Momentum is that powerful force that keeps you moving once you’ve taken the first step. Unlike motivation, it doesn’t rely on willpower or sheer force. It’s like a boat gliding...