A couple of weeks ago, I went in for my routine mammogram. For the first time, I was called back for a second look. 

While I tried not to dwell on it, the possibility of what might come kept creeping into my thoughts.

As I lay on the table during the ultrasound, my mind drifted to my friends who are breast cancer survivors. 

When I considered them all together, the sheer number was staggering—so many of my close friends had already faced and survived this. 

The statistic says it all: one in eight women will be diagnosed with breast cancer.  It's a sobering reality that reminds us how vulnerable we are, especially as we age.

Aging is, of course, one of the greatest risk factors for many diseases. But while we can’t control everything, we do have power over a significant portion of our health. 

It’s about strengthening our defense systems, and it all boils down to doing the basics—those fundamental principles I teach and coach every day.

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.

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.