Daily Health Bites

🚀 Ever start the year with big goals, only to lose focus a few months in? It happens to the best of us. Between work, family, and unexpected challenges, it's easy to get sidetracked. But staying on track is what turns dreams into reality.   💡 April is a fresh start. Whether you’re working toward career growth, personal development, health goals, or financial success, now is the time to refocus, realign, and take action .   How to Stay on Track and Maintain Momentum ✅ Set SMART Goals – Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Clarity = consistency.   ✅ Use a Daily Planner or Digital App – Tools like Trello, Notion, or Google Calendar help you stay organized and prioritize important tasks.   ✅ Establish a Morning Routine – Success starts with structure. Whether it's meditation, journaling, or exercise, a productive morning routine sets the tone for the day.   ✅ Eliminate Distractions – Social media, excessive notif...

This past week, I spent time in beautiful San Diego. But this wasn’t a vacation filled with rest and relaxation—it was a week dedicated to supporting my brother as he continues his battle with lung cancer.   Despite the circumstances, there is a lot to be grateful for. My brother has had tremendous success with his treatment. His lung mass, which once measured between 6.5 cm to 7 cm, has now shrunk to between 1 cm and 1.9 cm, depending on whether you look at the CT or PET scan results. This progress is nothing short of incredible. This week was supposed to include another round of chemotherapy, but due to some ongoing side effects, his medical team decided to pause the treatment. Instead, our focus shifted to the next steps in his journey. We met with his oncologist, who proposed surgery as the next course of action. The goal: to remove the remaining tumor and hopefully get him to a no-disease state. The idea of surgery brought a mix of emotions—hope, anxiety, and a desperate wish ...

Women's History Month: Shocking Fast Facts About Women's Health   March is Women’s History Month, a time to honor the achievements, struggles, and resilience of women throughout history. While we often celebrate social and political milestones, one area that remains overlooked is women’s health —an issue riddled with medical bias, delayed diagnoses, and shocking statistics that few people know. In honor of Women’s History Month, we’re uncovering four eye-opening facts about women’s health that highlight the urgent need for awareness and change.   1. Women’s Heart Health Crisis: The Silent Killer   Heart disease is the #1 killer of women, yet most people still associate it with men. Women are more likely than men to die after a heart attack because their symptoms—like nausea, jaw pain, and shortness of breath—are often dismissed or misdiagnosed. Even more alarming, nearly 50% of women who have heart attacks experience no chest pain, making it harder to detect and treat i...

I’m giving you another post because I got hungry, and instead of grabbing takeout, I decided to search for a quick, healthy meal that would benefit my body. Clean eating is all about making small choices that add up, and tonight, I chose something that’s not only delicious but also nourishing for the body.   This Garlic Herb Chicken with Sweet Potatoes & Sautéed Greens is packed with lean protein, fiber, and antioxidants—everything you need for a satisfying, cancer-friendly meal. Plus, it’s super easy to make, perfect for busy weeknights when you need something quick but still want to stay on track with your health goals.   Here’s how you can make it too!   Garlic Herb Chicken with Sweet Potatoes & Sautéed Greens Ingredients (Serves 3-4) For the Chicken: - 2 boneless, skinless chicken breasts, sliced into strips   - 2 cloves garlic, minced   - 1 tbsp olive oil   - 1 tsp dried oregano   - ½ tsp turmeric (anti-inflammatory)   - ½ tsp paprik...

Rebecca Lee Crumpler: The First Black Woman Doctor in the U.S. and Her Legacy in Medicine March is Women’s History Month—a time to honor the women who have paved the way for progress in medicine, health, and wellness. Today, we shine a light on Rebecca Lee Crumpler (1831–1895), the first Black woman in the United States to earn a medical degree. Her groundbreaking work in medicine and public health continues to inspire generations of healthcare professionals and advocates. Breaking Barriers in Medicine Rebecca Lee Crumpler was born in Delaware in 1831. She was raised by an aunt who cared for sick neighbors in Philadelphia. This early exposure to healing and caregiving inspired her to pursue a career in medicine. Despite facing the dual barriers of racism and sexism, Crumpler was admitted to the New England Female Medical College in Boston. In 1864, she made history as the first Black woman in the U.S. to earn a Doctor of Medicine (M.D.) degree. Her Contributions to Public Health After ...

When a loved one calls for help, you go—no questions asked. That’s exactly what happened when my brother, who is battling cancer, needed me. Despite being an anxious flyer, I packed my bags and traveled on short notice to San Diego to be by his side. This week is about helping him navigate the health system, attending doctor’s appointments, sitting with him through chemo, and meeting with surgeons to determine the next steps in his fight against cancer. Balancing Family Responsibilities While Away Leaving home to help a sick family member isn’t just about booking a flight and showing up. It requires a system to ensure that home life continues smoothly in your absence. I have two children—one who can manage on her own and another who still needs some adult supervision. Before leaving, I made sure there was a plan in place to cover daily responsibilities so my absence wouldn’t disrupt their routine too much. Whether it’s arranging for family members or friends to step in, making check-in...

Colorectal cancer is the second leading cause of cancer-related deaths in the United States, yet it is one of the most preventable and treatable cancers when detected early. As we observe Colorectal Cancer Awareness Month, it is crucial to raise awareness about this disease, recognize symptoms that should never be ignored, and highlight the importance of early screening—especially as cases are rising among younger adults. What is Colorectal Cancer? Colorectal cancer develops in the colon or rectum and typically begins as polyps—small, abnormal growths that can become cancerous over time. If left undetected, the cancer can spread to other parts of the body, making treatment more challenging. Symptoms of Colorectal Cancer You Should Never Ignore Early detection is key to successful treatment, but many people overlook early warning signs. If you experience any of the following symptoms, consult a healthcare professional as soon as possible: - Changes in Bowel Habits – Persistent diarrhea...

Deliciously Fun: Easy & Healthy Dessert to Make with Kids (Vegan-Friendly Option!) Who doesn’t love a dessert made with love? When it comes to making sweet treats, nothing beats spending quality time in the kitchen with your little ones. This Berry Yogurt Bark is not only delicious but also packed with nutrients to keep both kids and adults satisfied. Plus, it’s incredibly easy to make—just mix, freeze, and enjoy!  Why You’ll Love This Recipe ✅ Kid-Friendly & Fun – Let your little chefs help spread the yogurt and sprinkle toppings! ✅ Healthy & Nutritious  – Packed with protein, probiotics, and antioxidants. ✅ No Baking Required – Just freeze and break into pieces. ✅ Vegan Option Available – Simple swaps make it completely plant-based! ✅ Made with Love  – The best ingredient of all! Ingredients: - 2 cups Greek yogurt (plain or vanilla) or coconut/almond yogurt for a vegan option - 2 tbsp honey or maple syrup (use maple syrup or agave for a vegan option) - 1...

The Midwest is finally thawing out, and you know what that means—time to get outside! After months of bundling up against the cold, we can finally roll down the windows, feel the sun on our skin, and embrace the fresh air. Whether it’s a leisurely stroll, a scenic hike, a family picnic, or just cruising with no destination in mind, getting outside is one of the best things we can do for both our minds and bodies. Boost Your Mood, One Breath at a Time Ever noticed how stepping outside instantly makes you feel lighter? That’s because nature has an incredible ability to reduce stress, ease anxiety, and elevate our mood. Studies show that exposure to green spaces can lower cortisol levels (our primary stress hormone) and increase serotonin, the feel-good neurotransmitter. Simply put, nature is like a free therapy session—just without the couch! Heart Health & the Great Outdoors If your heart could talk, it would thank you for every step you take outside. Walking, hiking, and even just ...

March is Colorectal Cancer Awareness Month, a time to raise awareness about the importance of early detection and prevention. Today’s fast facts will focus on four different cancers, highlighting the signs to watch for, and stressing the importance of being proactive about your health. Prevention is key, and early detection can save lives. Always trust your instincts—if something doesn’t feel right, get it checked. Colorectal Cancer - The Silent Threat:  Colorectal cancer often develops without noticeable symptoms in the early stages. However, as it progresses, watch for signs like  blood in the stool, persistent abdominal discomfort, unexplained weight loss, or changes in bowel habits  (diarrhea or constipation). If any of these symptoms don’t feel right,  don’t wait—get them checked by your doctor . March is Colorectal Cancer Awareness Month, and it’s the perfect time to schedule a screening. Early detection can make all the difference in your outcome. Breast Cance...

In today’s fast-paced world, practicing gratitude is more than just saying “thank you”—it’s a powerful mindset shift that can enhance your mental well-being and overall quality of life. Studies show that expressing gratitude can reduce stress, improve your mood, and even boost your physical health. But what does it mean to truly embrace gratitude, and how can you incorporate it into your daily routine? The Science Behind Gratitude Gratitude is more than a feeling; it’s a scientifically proven method to increase happiness and emotional resilience. According to a study published in the Journal of Writing Research(2009), writing letters of gratitude enhances happiness and life satisfaction. Furthermore, research from Jefferson Center for Mental Health(2024) suggests that gratitude activates the brain’s reward system, releasing dopamine and serotonin—neurotransmitters that promote feelings of happiness and relaxation. By consistently practicing gratitude, you train your brain to focu...