Sue Rand/Health & Wellness

I think a lot of people imagine wellness as something dramatic. But honestly, long-term health is usually built through really small daily choices.
Getting enough sleep.
Moving your body consistently.
Managing stress better.
Supporting recovery.
Eating enough nutrients.
Staying hydrated.

None of those things feel exciting in the moment, but over time they matter more than we realize. The body responds to consistency. I think that’s encouraging because it means wellness doesn’t have to be extreme to make a difference.

What’s one wellness habit you’re trying to become more consistent with lately?

Walking challenge anyone?

Who's up for a 30-day walking challenge? I promise it's not a hard one - it's more about awareness and habit-setting.

I think it would be fun to share stories about our walks - what we saw, what we heard, people we met along the way, photos of fun (or not fun) things we saw...

You can start anytime that works for you, but don't put it off too long - it's an easy enough "schedule" that it won't disrupt your life at all. If you skip a day for travel or whatever, no worries.

Remember, progress - not perfection!

Hoping you'll join in!! I'll wait for you and start tomorrow. 🙂

(Message me if you want the printable pdf version of the chart.}

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A delicious way to get more water while enhancing your focus at the same time. Who doesn’t need more focus? 😂

Want 15% off EVERY order - forever?

Staying hydrated is so vital for our health.

Yet did you know that nearly 47% people do not drink enough water?

That's why we're doing this Challenge! It's all about forming a healthy habit and holding each other accountable while having fun.

You're going to learn about:

* Many ways hydration can help your energy levels, brain power, digestion, skin health, weight management, and more🌟

* Our favorite tips, tricks, and recipes for staying hydrated🍹

All you need is your Water Tracker and water bottle. Ready?

THE CHALLENGE:

1. Drink at least 64 oz a day*. If necessary, get there gradually by adding 1-2 extra glasses of water or 1-2 servings of water-rich fruits and veggies each day.

2. Drink water 4-8 oz before every meal.

3. Drink water before any other beverage in the morning.

You got this! Your body and brain and skin and organs and eyeballs and muscles will love you for it!

Something I didn’t expect when we started learning more about cleaning products, is how much we used to rely on labels.
“Fresh”
“Powerful”
“Deep clean”
They all sound reassuring. But they don’t always tell you much about what really matters.

So instead of trying to decode every label, we simplified.

👉 I started using Shaklee products because they didn’t rely on heavy scent to feel clean. They just worked.

No strong fragrance.
No extra “signal.”
Just simple, consistent cleaning.

Over time, that made more sense to us than anything we were reading on the front of a label.
That shift made everything easier.

Are you someone who reads labels? Or do you go more by how something actually works?

Congratulations! What Did You Discover?

Guess what?! You finished the Clean Plate Challenge!! How do you feel after eating clean for 5 days?

I would love to know: What was your biggest takeaway or win? What do you want to keep doing?

Celebrate whatever changes you accomplished! You are on your way to a whole foods lifestyle.

Thank you so much for joining me!

Day 5: Celebrating Progress + Staying Consistent

Sustaining Whole Foods Living + Filling Gaps Long-Term

Making wholesome meals at home is good for your health and your wallet. But if time feels like an obstacle, I get it. Here are some tips I find helpful!

MEAL HACKS for WHOLE FOODS LIVING

● Invest in Great Containers: You can store, reheat, and eat from quality glass food containers. Get various sizes with reliable snap lids for prepped ingredients, leftovers, salads, and snacks.

● Keep Easy Basics on Hand: Stay stocked with fast go-to’s like nuts and seeds, washed greens, hard-boiled eggs, or chopped fruit. Make sure you have quick-fix foods that store well like brown rice, whole oats, beans, broth, and frozen fruits & veggies.

● Prep Fruits & Veggies Ahead: This makes healthy meals & snacks a snap. As soon as you buy produce, clean, cut and store it in glass containers in the fridge.

● Make Extra Dinner: This strategy is so easy! If you make extra food for dinner, you’ll have enough left for lunches AND future dinners. For example, cook two pounds of taco meat if your family normally eats one.

● Use an Instant Pot or Slow Cooker: Slow and pressure cookers will cook meals for you while you’re busy with other tasks. Plus, less cleanup!

● Make Multiple Meals from a Rotisserie Chicken: You can use a rotisserie chicken as an entrée, add it to a soup or stew, and/or serve it in tacos.

● Batch Cook on the Weekend: Batch cooking can save you a lot of time. For example, roast a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir- fries, scrambles, or grain bowls.

If you can’t eat perfect meals every day, a good multi is a huge help in covering any potential nutrient gaps. Check out this chart for choosing one.

What time-saving tips do you use? Did I miss any game-changers?

Fat Favorites

What’s your favorite healthy fat and how do you like to eat it? For me it’s nuts. Any variety - I love them all!

Here are some ideas to help you get more nourishing fats into your day. 💡

Swap in Healthy Fats 🥑

● Cook with olive or avocado oil instead of butter or lard
● Use mashed avocado instead of cream cheese
● Choose an omega-3 fish like salmon over red meat
● Try guacamole instead of sour cream
● Snack on a handful of nuts or seeds instead of cookies