Yawnnnnn. Heavy eyelids. Distracted thinking. Hard to focus. No motivation.

Sound familiar? We've all been there. That groggy, can't-quite-pull-myself-together feeling. Another bad night of sleep.

And unfortunately, as we age … it just seems to get worse for many of us. A good night's sleep … something that we always took for granted … now becomes somewhat elusive.

We know that when we skimp on sleep, we're not just feeling tired; we're compromising our overall well-being.

Emerging research is revealing the profound impact of sleep deprivation on our bodies. From increased risk of chronic diseases to impaired cognitive function, the consequences are far-reaching.

If there’s one thing I’ve discovered in my own health journey, it’s that mindset is the cornerstone of creating our best self.

It’s where I begin with every client in my Creating Your Owner’s Manual for Health course—before diving into the specifics of nutrition, exercise, sleep, and stress.

Why? Because our thoughts shape our reality. And by tuning into our bodies and minds, we can uncover what truly nourishes us.

Paying attention to how we feel— whether energetic, sluggish, happy, or stressed—provides clues about what works, for each of us. This self-awareness empowers us to experiment with different lifestyle factors.

Additionally, being mindful in the moment enables us to make better decisions. By considering our options with clarity and intention, we can choose actions that align with our overall health goals.

The more we know, the better equipped we are to take the right actions.

So let’s explore the world of rice - that grain that so many of us love - rice.

And probably consume regularly. But there's a problem with rice that you may be unaware of.

Rice is the single biggest food source of inorganic arsenic.

According to PUB MED/National Library of Science, arsenic is a known human carcinogen, and has endocrine system disrupting properties, which can be associated with developing diabetes, among other chronic illnesses.

What exactly is "the thing under the thing??

Well, I’ve honestly been thinking about it all week.

It started with a conversation with two coaching colleagues about the impact and art of transformational coaching, where the concept of "the thing under the thing" emerged.

And while fine-tuning my course content for my Create your Owner’s Manual for Health class this week, I continued to think about “the thing under the thing” as a discussion on chronic stress took center stage, emphasizing how imperative it is to tackle what's in our head effectively.

Too often, we allow issues to simmer, leaving them to fester, which can leave us feeling paralyzed, trapped in a mental traffic jam.

Have you ever found yourself wrestling with a problem, feeling as though you're trying to untangle headphones in the dark? Or waking up with a persistent cloud hovering over you, unsure of its origin?

Controlling the sun may seem like an impossible task, but in our daily lives, we wield that power.

Just as the sun's warmth and magic uplift us, we have the ability to infuse our days with sunshine, irrespective of external conditions.

Yet, amidst this pursuit, we often face a blizzard of thoughts within our minds—darting, fleeting, and sometimes immobilizing. This evolutionary bias towards negativity, while once essential for survival, now burdens us with unnecessary stress.

According to the National Science Institute, a staggering 80% of our thoughts lean negative, perpetuating a cycle of stress and anxiety.

However, we hold the key to breaking free from this pattern. By choosing our thoughts deliberately, like selecting our daily attire, we can significantly impact our mental and emotional well-being.

How often do you breeze through your annual physical without giving it much consideration? You might think, “I'm feeling pretty good, I'll see if everything checks out, and then I'll be off for another year.”

I confess, this has been my approach for a good part of my life.

I share this story with clients often, as it illustrates the concept of “owning our health,” a concept that I'm passionate about. 

Starting about eight years ago or so, the recurring narrative at my annual physical was that my cholesterol was creeping up.

Each time, I'd ask my doctor for advice, and the response was consistent - eat well and exercise.

Given that I felt like I already followed these guidelines, I honestly wouldn't give it too much thought, and I'd swiftly resume my usual routine.  And I would walk into my annual physical a year later, and the same storyline would replay.

It never occurred to me to pause and reflect on potential changes to my eating habits, or really think through my exercise routine.