A recent interview with The Band of Sisters, a group of former PepsiCo executives and authors of the new book, You Should Smile More, brought into focus the power of reflection. When you give yourself time to think about the advice that you would give to your younger self, you may be surprised by the wisdom that is revealed … and the power that advice still has to illuminate your future.

This week’s Food for Thought focuses on ensuring that this first meal provides a foundational level of protein, vitamins and nutrients that will set us up for a day of energy and focus, with stable blood sugar working in our favor, and stopping cravings in their tracks. Hopefully this meal can hold us steady a good 4-5 hours without thinking about food.

Bottomline, the healthier our muscle mass, the greater our likelihood of survivability across all disease states. Body armor is the key to longevity, according to Dr. Lyon.

When we strength train, our goal is to increase and grow the muscle cells, and maybe repair some cells as well. This process is called hypertrophy.

And what do we need to do to ensure our muscles are activated for that growth? We have to get enough protein.

Before you dismiss a particular goal as “too big,” or unachievable, think about:

How important is this goal to me and why?

What would it feel like to accomplish this goal?

If those answers are enough to get you curious and open-minded about the goal in front of you, take the next step…and start figuring out what the doing is going to look like.

Tackling that huge hurdle, like all the big goals in life, is figuring out how to break it down.

One step at a time, one day at a time.

Exercise. You may love it or hate it. It may seem elusive or addictive. The need to do it may be haunting you, as finding the time never happens.

Regardless of where you fall on the spectrum, it’s worth thinking about carefully, especially if finding the time to exercise or move doesn't happen regularly.

The beauty of our “arrival” at the next station, no matter good (I just got a promotion!) or bad (I just lost my job), is that it creates a pivot point - an opportunity to assess, reflect, and maybe change direction as we move forward.

Leaving the station, we can lay down a new path, or maybe walk a little further down the same road, but keep a lookout for things that we may not have noticed in the past … perhaps because we were just so dang busy and overwhelmed.

We maximize the variety of nutrients we get from our food when we maximize the number of different things we eat. Seeking out all sorts of colors of vegetables, fruit, nuts and seeds is the name of the game.

Who knew that a simple walk first thing in the morning could deliver so many benefits?

It's kind of like habit-stacking on steroids.

When we’re young we think we're invincible … but the reality is that bad eating and lifestyle habits produce a cumulative effect and how we lived our lives in our twenties, for example, can impact us when we’re older.

The good news is that our bodies are responsive, and a thoughtful approach to lifestyle and nutrition can work wonders, at whatever point it's activated, often reversing damage that has been done.

Conversely - the produce at the Farmers’ Market is just picked … often organic … and definitely local. It enables us to maximize the phytonutrients that are so powerful for protecting our bodies.

Most of us have a range of options that we use to season our food. That drawer or cupboard of seasonings is a treasure trove of flavor and zest, and in a flash, dial up the flavor of the meals that we cook.

But I’ve never thought beyond the benefits of taste that these herbs and spices deliver.

So, what is my conclusion here? Hmmm, when you're overwhelmed and feeling like you have no time, start making homemade mayo?

Well, because it is healthier, I think I will say yes.

Part of the challenge is that health is not a static concept. It’s a constant process, a continuum. And it is so much more than just the presence or absence of disease.

It turns out that there is a bonafide Illness-Wellness Continuum Model that healthcare professionals reference. Dr. John Travis developed the model in 1972, and it is a sliding scale that we are constantly moving back and forth on. To the left is illness and premature death and to the right is optimum health and wellness - and therefore longevity.

Lots of celebrations lately - a 90th birthday, my wedding anniversary, birthdays and my youngest son’s high school graduation.

Certainly these events deserve time for reflection and gratitude.

When it comes right down to it, what are always the best presents to mark these special occasions?

Well, it’s simple. Words.

Lots of cool beneficial stuff happens when we eat slow. By doing so, we

- Reduce our level of stress - creating a sense of feeling calmer and in control

- Become aware of when to stop eating

- Improve digestion

- Maximize nutrient absorption

- And just plain increase the enjoyment of our meal

As most time management gurus profess - every calendar should have a time block of “personal focus.” Mastering the art of being intentional and disciplined with our time is certainly a gift we give ourselves to maximize productivity.

This “focus” time block is one that we want to protect, because more likely than not, something will come out of that time that will be the most meaningful action or experience of our day.

Face it. It’s easy to feel scattered. And I’m going to stick with the positive mindset that it’s not the advancing years that are addling my brain.

It’s just a seemingly never ending long to-do list, with a little lack of focus sprinkled on top. That lack of focus typically comes from not finding the time to be proactive with daily planning.

When we eat foods that create glucose spikes, our body reacts by releasing insulin into the blood to carry that glucose to our cells for energy. But when we’re flooded with too much glucose too often, our body stops performing this function optimally.

These spikes lead to consequences like unhealthy cravings, wrinkles, hormonal imbalances, sleep issues, weight gain, and ultimately put us on the path to pre-diabetes/diabetes and other chronic illnesses.

The red flag coming out of the latest list from EWG is a cancer causing agent called dachthal, which is found in particular abundance on the kale, collards and mustard greens crops. In 1995, the EPA cited it as a possible carcinogen, linked to liver and thyroid tumors, as well as damage to lung and kidneys. It has been banned in Europe for years. Unfortunately the EPA has continued to allow the use of it on our crops.