Top 5 tips for managing behavioural changes in those with Alzheimer’s: Provide a calm and familiar environment in which they feel safe and comfortable Help anticipate needs and expectations via a daily routine, with similar meal, exercise and sleep times Include exercise and activities every day to stimulate and support health and wellbeing Avoid using physical contact to control challenging behaviours Refrain from getting angry or punishing for unusual or unexpected behaviour (it is not deliberate!)

We all know the saying “ you are what you eat ”, well you might not literally be an egg or a nut or a chicken leg but you and your body definitely reflect your daily diet and the foods you choose to eat – for better or worse, in sickness or in health. Let's dive into the wonderful world of nutrition and explore how the right food choices can supercharge your wellbeing. Top 5 tips to nourish with nutrition The rainbow plate: Eat the rainbow 🌈 well not literally! But discover the magic of colourful fruits and veggies. For a balanced diet, your plate should comprise of vibrant foods of all different colours… like a rainbow… to, not only add a pop of colour to your plate, but also pack a punch with essential vitamins, minerals, antioxidants and polyphenols. Embrace healthy fats: It's time to say goodbye to the fat-fearing era! 🥑The benefits of eating healthy fats like avocados, nuts and olive oil include improved brain and skin health and overall vitality. Protein power: Explore the different sources of protein, from plant-based options like legumes and tofu to animal-based choices like fish and lean meats. 🐟Protein supports muscle growth, repairs tissues, helps balance sugar cravings and keeps you feeling full. Mindful eating: Discover the art of mindful eating and how it can transform your relationship with food. Practice savouring every bite, listening to your body's hunger and fullness cues and cultivating a healthy approach to eating.🍽️ Healthy swaps: Say hello to nutritious alternatives and swaps for your favourite guilty pleasures, making your meals healthier without sacrificing taste. There are some suggestions in Foods to switch in Resources . Small changes in dietary choices can lead to big improvements in our overall wellbeing. Let's embrace a lifestyle that celebrates food as both fuel and joy. Nourishing your body with the right nutrition is a journey that leads to a happier and healthier you!

Addressing modifiable risk factors can prevent or delay up to 40% of dementia cases. Take a moment to reflect on what you can be doing for brain health, now and in the future. Although age, genetics and family history cannot be changed, there are many risk factors that can be changed or modified to reduce the risk of cognitive decline and dementia. Modifiable risk factors for dementia include: 🤾🏼‍♀️physical activity 🚭smoking 🍻alcohol consumption 📚education 🪟 air pollution 🤕head injury 🩸blood pressure 🧏🏼‍♀️hearing impairment 🫄🏼obesity 🍭diabetes 👨‍👩‍👧‍👦social contact 🧠mental activity 💤sleep 😟stress 😋diet Let’s work together to reduce these risk factors – for the sake of your brain. Livingston et al. Lancet 2020 References: Livingston G, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet 2020; 396(10248):413-446. Rosenwohl-Mack A, et al. Risk factors associated with Alzheimer disease and related dementias by sex and race and ethnicity in the US. JAMA Neurol 2022;79(6):584-591. Bredesen D. The end of Alzheimer’s. Penguin: New York, 2017.

Sweet dreams are made of these Top 5 best sleep practises for brain health: 🛌🏼Have a regular schedule, ideally sleeping and waking with the sun 🛌🏼Decrease radiation and EMFs – turn off electronic devices, or put on aeroplane mode, and have them far away from your head and the bed (including the use of sleep apps) 🛌🏼No eating or exercise 3 hours before going to bed 🛌🏼Wear blue-blocking glasses 3 hours before bed-time 🛌🏼The bed is only for sleeping and sex – no TV, phones, screens or working in bed If you are having trouble getting your required 7-8 hours of sleep each night, try making some changes to your sleep hygiene – your body and brain will thank you!

What determines the number of years you’ll get out of your body? Is it out of our control? Or can we influence it? What is the secret to longevity and living a healthy life? The answer: It’s not by trying to prevent death, it’s by learning how to thrive . If you haven’t watched this Netflix series, get on to it – Live to 100: Secrets of the Blue Zones – it outlines easy everyday ways to improve your health and extend life expectancy, living longer as do the people who inhabit the blue zones. Secrets of the Blue Zones These 5 blue zone locations are vastly geographically different but share a common formula for the longest living people, who live vibrant, happy, active and long lives without trying. 🔵 Okinawa islands of Japan 🔵 Sardinia, Italy 🔵 Ikaria, Greece 🔵 Nicoya, Costa Rica 🔵 Seventh Day Adventists, California (Loma Linda) There are 4 foundations that are common to these blue zones: 🔵 Having a POSITIVE OUTLOOK on life - Finding a purpose in life and a reason to get up each morning - Having a faith/belief system that supports your views on the world - Ability to manage daily and life stressors 🔵 EATING wisely, with intention and enjoyment - Having a plant-based, wholefoods, fresh diet - Reducing portion sizes and eating (and drinking) in moderation - Eating in a group/family environment 🔵 MOVING naturally, with incidental exercise instead of modern-day conveniences - Walking - Gardening - Doing things from scratch - Making things by hand 🔵 Practising social CONNECTIONS that keep you on-track - Importance of family - Maintaining close relationships - Hanging with the right tribe that support the same healthy ways of life Now with two thirds of the rest of the people on the planet (67%) dying from avoidable diseases, and our life expectancy dropping, we really need to “have what they are having”! The longevity blue zones are shrinking due to modern day industries and diets of fast foods and sugar. Younger generations of the blue zone locations are not living the same way, but rather heading down the same route as the rest of the world into obesity and poor health. Putting a promising spin on this, in the last episode of the series, was Dan Buettner’s work on “The Blue Zone Project” – helping to transform towns in America by changing their environment so healthy choices were the easy or only option to make life worth living. Singapore is an example of where this has been done on a national scale by the government, providing the people of Singapore with what is now the highest life expectancy in the world. Not bad for a totally manufactured and man-made island! So how have they increased their life expectancy by 20 years since the 1950s? It has been led and influenced by government and the implementation of policies and laws around food and lifestyle to make the healthy choice the only or unavoidable choice – changing the environment for better health. Examples of this are: Making cars really expensive (only 11% of people own a car) so walking and public transport are more common; Funding community exercise groups and facilities for ease of access; Providing a Proximity Housing Grant for families to live close-by for convenience to look after ageing parents and relatives, and designing village-style suburbs with central and common areas for congregating and socialising. Wouldn’t it be great if other countries, like Australia, were this forward thinking, for the future and betterment of a rapidly ageing population! Let’s look at the secrets to longevity from each of the blue zones, as described by the elderly residents of these places. Secrets from the Okinawa islands of Japan · Longest living healthy population · Warmer climate · Rural lifestyle · Gardening o Exercise o Connection with nature o Growing fresh foods · Social/community connection and purpose (moai) · Life purpose and a reason to wake up each day (ikigai) · Emotional resilience and endurance of difficulties · Always have fun · Never get angry · Make people happy · Laugh and talk · Be positive · Movement, flexibility and muscle strength · Diet - range of medicinal foods o Purple sweet potatoes, mulberry leaves, squid ink soup, seaweed, mugwa, goya, tofu and soy products · Eat small portions (2000 calories) of nutrient-dense foods · Stop eating when 80% full (hara hachi bu) Secrets from Sardinia, Italy · Mountainous villages · Steep walking paths and stairs – incidental movement and exercise · Faith and hope/religion · Increased longevity for men being shepherds · Decreased stress · Being able to resolve/control stress/problems · Diet o Handmade sourdough bread o Beans o Wholegrains o Minestrone soup o Fresh veges · Family care for elders; no nursing homes Secrets from Ikaria, Greece · History of resilience for survival on a remote island and living off the land · Mediterranean diet · Herbal teas – sage, rosemary, common mallow · Raw honey (not boiled or processed) · Wine (no chemicals or preservatives) in moderation · Loving partnerships · Celebrating – dancing, laughing, socialising Secrets from Nicoya, Costa Rica · Sense of purpose in daily life (plan de vida) · Do everything manually/physically – incidental exercise o Increased metabolism and burning calories · Growing their own food · Slow down and make time for family and friends · Efficient and effective healthcare system · Diet consists of black beans + corn + pumpkin = complete protein (the 3 sisters) o And how the food is prepared Secrets from the Seventh Day Adventists, California (Loma Linda) · Religious and social environment · Community with a focus on health and nutrition · Vegetarian, fibre, nuts · Physical activity in groups · Volunteering (purpose, helping, social) · Sabbath – rest, time out, relaxation · This lifestyle/community focus provides practise, accountability · Like-minded people with support to live a particular way – right tribe · Surround yourself with the right people to have healthy habits and behaviours

Top 5 tips for communicating to those with Alzheimer’s: Keep sentences short and use clear, simple language Talk about situations and instances from the past, stored in long-term memories, which they are more likely to be able to remember Calmly repeat comments, if required, when they lose their train of thought Avoid a setting with competing noises; have a quiet, calm environment in which to talk and converse Be flexible and patient – behave in a way you would like to be treated, with compassion, understanding and respect

❓Did you know: Women are at increased risk of Alzheimer’s disease (being 68% of cases ), influenced by the loss of oestrogen in menopause. Oestradiol improves cognition and lowers risk of AD in post-menopausal women by at least 34%, with beneficial results dominating with use of topical oestradiol.[1-4] The many benefits of oestradiol [ 5] Oestradial helps memory and cognition : Neuroprotective and modulating ↑ neurogenesis, network activity and synaptic transmission Master regulator of mitochondria ↑ ATP/energy production ↓ inflammatory response to beta-amyloid ↓ beta-amyloid levels and toxicity, and ↑ clearance Oestradial helps vascular health (which contributes to 40% of AD cases): Enhances vascular health and ↓ cardiovascular death ↓ oxidation of LDL cholesterol ↓ plaque formation ↑ vasodilation (stimulates nitric oxide) Improves vascular elasticity ↓ BP Maximum cardioprotective effects when oestradiol is initiated at first symptoms of menopause and within first 10 years after menopause.[4] Have a look at the evidence. Perhaps bioidentical HRT is part of the puzzle for many menopausal women. References: Wharton W, et al. Potential role of estrogen in the pathobiology and prevention of Alzheimer's disease. Am J Transl Res 2009;1(2):131-147. Rahman A, et al. Sex and gender driven modifiers of Alzheimer's: The role for estrogenic control across age, race, medical, and lifestyle risks. Front Aging Neurosci 2019;11:315. Hogervorst E, et al. Hormone replacement therapy for cognitive function in postmenopausal women. Cochrane Database Syst Rev 2002;(3):CD003122. Mikkola TS, et al. Lower death risk for vascular dementia than for Alzheimer’s disease with postmenopausal hormone therapy users. J Clinical Endocrin Metabol 2017;102(3):870-877. Nilsen J, et al. Estradiol in vivo regulation of brain mitochondrial proteome. J Neurosci 2007;27(51):14069-14077.

Do you think inflammation could be contributing to your poor health? Here’s some tips for starting your anti-inflammatory eating plan. Be ready and motivated to commit to an anti-inflammatory diet Choose a timeframe that is realistic for you (and when there are not too many social events!) No-one likes to miss out and torturing the “FOMO gene” is not conducive to making changes. Be mentally ready to dive in and commit to change. Change can be hard and unsettling (physically and mentally), and motivation and determination goes a long way to succeeding on any new quest. Go slow and steady . Eating these anti-inflammatory foods may be totally foreign to some people and the adjustments can be huge. But do what you can – any change is beneficial! Get the whole family/household on the anti-inflammatory train One in, all in! There’s nothing like teamwork for support, as well as accountability, not to mention ease of implementation. This may depend on the age of other house members, so do what is less stressful for you, but it may just take a little bit more planning and prepping before dietary changes become second nature for your everyday . Get prepared for your anti-inflammatory meals Plan out the meals for the week. And if the rest of the household is not on board with you, work out how/what they may eat instead – without having to cook multiple meals! For example, for kids and husbands, add some extra protein to the recipes for them (or they need to make their own meals 😊). Prepare a shopping list and buy all the required ingredients so you don’t have to make loads of trips to the supermarket or lapse in the new food routine because you didn’t have something on-hand. Use a good resource There’s no need to do all the research yourself. There are plenty of resources out there that have all the hard work done for you in regards to what foods to eat or avoid and easy recipes. Just do a bit of Googling. I utilised these fabulous books for their quick and easy to follow meals: Calimeris D, Bruner S. The Anti-inflammatory Diet & Action Plans. Sonoma Press, 2015. Black JK. The Anti-inflammation Diet and Recipe Book. 2nd ed. Turner Publishing, 2015. The role of intermittent fasting for inflammation Intermittent fasting, in which individuals fast on consecutive or alternate days, is also key to reducing inflammation in the body and reducing the occurrence of chronic conditions, improving health and increasing longevity. Periods of fasting decrease inflammatory responses, improving conditions associated with inflammation, such as Alzheimer's disease, arthritis, asthma and depression. Fasting attenuates proinflammatory cytokines and immune cells, improves circulating glucose and lipid levels, and reduces blood pressure, and has been shown to facilitate weight loss, prevent the progression of type 2 diabetes and improve cardiovascular and neurological health.

Dementia is the single greatest cause of disability in Australians aged 65 years and older and is the second leading cause of death in Australia, with up to 80% of patients with mild cognitive decline (MCI) developing dementia within 6 years. [1] It’s these kinds of stats that have driven the wonderful research being done in Australia, by the incredible NICM Health Research Institute team at the Western Sydney University, proving the benefits of the herbal medicine combination of ginkgo, ginseng and saffron – SaiLuoTong (SLT) – for better cognition and brain function in older adults with mild cognitive impairment (MCI). [2] SLT has also demonstrated a range of cerebrovascular benefits. [3] Both individually and in combination, the bioactive compounds in SLT derived from Panax ginseng , Ginkgo biloba  and Crocus sativa have been shown to have therapeutic potential against pathogenic mechanisms associated with MCI, Alzheimer’s disease and vascular dementia. SLT’s antioxidant, anti-inflammatory, antiapoptotic and antiplatelet aggregating properties, as well as its capacity to increase cerebral blood flow and cholinergic function, and reduce amyloid-beta accumulation, may underpin the cognitive effects of SLT in MCI. Steiner et al 2023 was the first study to assess the effects of SLT on cognition in people with MCI. The 65 participants aged 60+ years, with MCI, experienced enhanced memory retrieval and executive function pertaining to switching between cognitive concepts, higher-level divided attention and multitasking (both before and after accounting for the influence of processing speed) with SLT treatment after 12 weeks. The treatment group was given 180 mg a day of SLT (90 mg morning and night), showing the combination is well tolerated while supporting aspects of memory retrieval and executive function in people with MCI. References: Steiner GZ, et al. Study protocol for a randomised, double-blind, placebo-controlled 12-week pilot phase II trial of Sailuotong (SLT) for cognitive function in older adults with mild cognitive impairment. Trials 2018;19(1):522. Steiner-Lim GZ, et al. A randomized, double-blind, placebo-controlled, parallel-group 12-week pilot phase II trial of SaiLuoTong (SLT) for cognitive function in older adults with mild cognitive impairment. Alzheimer’s Dement 2023;9:e12420, https://alz-journals.onlinelibrary.wiley.com/doi/epdf/10.1002/trc2.12420 Chang D, et al. Herbal medicine for the treatment of vascular dementia: An overview of scientific evidence. Evid Based Complement Alternat Med 2016;2016:7293626.

Iron is an essential mineral that plays a crucial role in our overall health and wellbeing. About one third of the world’s population is iron deficient. But how do you know if you are getting enough iron and if you are deficient? Why do we need iron? Iron is a vital component of haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is essential for providing energy for daily life. Iron also plays a role in various bodily functions, including immune system support, cognition and is needed for muscle function and physical performance. Without adequate iron, our bodies cannot produce enough healthy red blood cells, leading to fatigue, weakness and other anaemic symptoms. Actions of iron in the body Oxygen transport: Iron is a key component of haemoglobin, which transports oxygen to tissues and organs. Energy production: Iron is involved in the conversion of food into energy. Immune function: Iron supports the immune system by helping white blood cells destroy pathogens. Cognitive function: Iron is essential for brain development and function, particularly in children. Food sources of iron Iron is available in two forms in food: haeme and non-haeme iron. Haeme iron, found in animal products, is more easily absorbed by the body, while non-haeme iron, found in plant-based foods, is absorbed less efficiently. Haeme iron sources: Red meat, poultry, fish and shellfish. Non-haeme iron sources: Legumes (beans, lentils), tofu, spinach, nuts, seeds and wholegrains. How do you know if you are getting enough iron? If you suspect you are not getting enough iron, it is important to evaluate your diet and consider iron-rich foods or supplements. Blood tests can confirm your iron levels and guide appropriate dietary adjustments. Signs of iron deficiency Symptoms of iron deficiency include fatigue, pale skin, shortness of breath, dizziness, cold hands and feet, weakness, decreased immunity, brittle nails and cravings for non-nutritive substances like ice or dirt (pica). Signs of iron toxicity Excessive iron intake can lead to toxicity, causing damage to organs. Unfortunately, many of the symptoms of toxicity – joint pain, abdominal pain, fatigue, weakness – are the same as deficiency signs, so knowing if you need more or less iron is tricky and can only be confirmed with a blood test. The importance of testing your iron levels Determining your iron status needs to be done via a blood test with your GP. These tests help diagnose deficiencies or excesses, allowing for timely intervention and management. Different forms of iron and their benefits Ferrous sulfate: Commonly used supplement with high bioavailability but may cause gastrointestinal side-effects. Iron bisglycinate: Chelated form of iron known for high absorption and fewer side-effects. Ferrous gluconate: Gentler on the stomach with lower iron content. Ferric iron: Less commonly used due to poor absorption. Iron is indispensable for numerous bodily functions, from oxygen transport to immune support. Ensuring an adequate intake through a balanced diet or supplements, when necessary, is vital for maintaining health. Regular testing of iron levels helps detect and address deficiencies or excesses, preventing associated health complications. Understanding the different forms of iron and their benefits allows for informed choices in managing iron intake effectively.

A bucket list is more than just a wish list of dream destinations or adventurous activities—it’s a powerful tool for living with purpose and intention. By writing down your goals, both big and small, you’re setting the stage for a more fulfilling life. The beauty of a bucket list lies in its ability to inspire us to act on our dreams and keep moving forward, no matter how busy life gets. Plus, crossing off those goals brings a sense of achievement that boosts confidence and happiness! ✨ 💟 But beyond motivation, did you know that having a bucket list can also be beneficial for your cognitive health? Let’s explore why creating a bucket list is a healthy and empowering habit. 1. Living with Purpose Having a list of goals gives you something to look forward to. Whether it's travelling to a new country, running a marathon or learning a new language, each aim adds purpose to your daily life. People who set goals and work toward achieving them experience greater satisfaction and happiness. These aspirations give your life direction, helping you stay motivated and enthusiastic. When you have a clear sense of what you want to achieve, even if it’s a small goal like reading 10 books a year, you feel empowered. This sense of purpose drives you to take action, which leads to personal growth. Moreover, accomplishing items on your bucket list—no matter how big or small—brings a sense of fulfilment and pride that enhances your overall wellbeing. 2. Increased Focus and Motivation A bucket list helps you prioritise what’s important. In the chaos of everyday life, it’s easy to lose track of your dreams or get stuck in a routine. But when you write down your goals, you create a tangible reminder of the experiences you want to have and the person you want to become. It helps to shift your focus away from distractions and onto meaningful actions. Additionally, having clear objectives makes you more likely to achieve them. Studies show that setting specific, measurable goals boosts motivation and persistence. A bucket list is a form of goal-setting that can serve as a roadmap, helping you stay focused on what truly matters. 3. Boosting Cognitive Health One of the most exciting benefits of having a bucket list is its positive impact on cognitive health. Working towards new goals keeps your mind active, which is key for brain health, especially as you age. Learning new skills or challenging yourself with unique experiences—like taking up painting, trying a new sport, or learning an instrument—engages different areas of your brain, keeping it sharp and flexible. Goal-setting encourages problem-solving and strategic thinking, which strengthens cognitive functions such as memory, reasoning and decision-making. Additionally, having long-term aims fosters a growth mindset, where you view challenges as opportunities to learn, rather than obstacles. This mental flexibility is crucial for maintaining cognitive health and can even help reduce the risk of cognitive decline later in life. 4. Stepping Out of Your Comfort Zone A bucket list encourages you to dream big and push past your comfort zone. By setting goals that challenge you, whether it’s trying something adventurous like skydiving or embarking on a solo travel adventure, you’re expanding your horizons. This personal growth isn’t just rewarding emotionally—it’s also great for your brain. New experiences create new neural pathways, improving brain plasticity, which enhances cognitive function and memory retention. Plus, stepping out of your routine and comfort zone adds excitement and novelty to life, which keeps your mind engaged and prevents boredom. Regularly exposing yourself to new experiences can lead to greater mental stimulation and long-term cognitive health benefits. 5. Celebrating Achievements Each time you check something off your bucket list, you give yourself a reason to celebrate. These moments of achievement boost your self-esteem and confidence, contributing to better mental health overall. Celebrating even small victories activates the brain’s reward system, releasing dopamine, which enhances mood and creates positive reinforcement for future goal-setting. Furthermore, reflecting on your bucket list progress provides a sense of accomplishment and can reignite your motivation to keep pursuing new challenges. This continuous cycle of goal-setting, achievement, and celebration is great for both mental and cognitive wellbeing. Finally… A bucket list is a powerful tool for living a more intentional, goal-oriented life. It provides direction, boosts motivation and, most importantly, nurtures your cognitive health. By setting goals and stepping out of your comfort zone, you challenge your brain in new ways that keep it active and healthy. Whether you’re aiming to travel the world, learn a new skill, or simply find more joy in everyday moments, a bucket list can help you live a more fulfilled and mentally vibrant life. 📃So, why wait? Start crafting your bucket list today and give yourself something meaningful to strive for!

Are you practising conscious and accountable eating? We all know the saying “you are what you eat”  but how often do we stop to truly consider what  we’re eating, when and why ? A simple mindset shift that transforms the way you eat If you’re on a health journey, you may be following a plan, reading nutrition labels or sticking to the 80/20 rule most of the time. But it’s those little unaccounted-for bites—the sneaky sweet, the second biscuit, the nibble off your child’s plate—that can slide under the radar. And when we don’t register those moments, they can quietly sabotage our intentions. That’s why I love redefining the word DIET  as: Did I Eat That? Why awareness is the missing ingredient in healthy eating When we hear the word “diet”, most of us think of restriction—rules, fads and guilt-laden food choices. But what if we redefined DIET as an empowering acronym: Did I Eat That? This simple question reframes eating from deprivation to awareness. It’s not about counting calories obsessively, but about tuning in and being honest with ourselves. Did I eat that biscuit? That second glass of wine? That handful of lollies from the office jar? If so, was I hungry? Did I enjoy it? Did I choose it with intention? A mindful prompt, not a rulebook This isn’t about restriction, punishment or calorie obsession. It’s about honest awareness—a gentle nudge to take ownership of what goes into your mouth and how it affects your body. It’s easy to overlook small snacks or “just a taste” moments. But the body doesn’t overlook them. Sugar spikes, blood glucose crashes, mood shifts and digestive changes still occur. Asking “Did I eat that?”  invites a quick internal check-in. And if the answer is yes, it becomes easier to: Acknowledge the choice (without guilt) Reflect on how it made you feel Decide if it was worth it Choose differently next time (if you want to) The little things add up Modern eating habits are peppered with unconscious bites—snacks at our desk, leftovers from the kids’ plates, a “treat” with our tea, grabbing something to eat on the run. These don’t always make it into our mental food diary, yet they count. Not just in kilojoules, but in how they affect our blood sugar, mood, energy and digestion. Being aware of those small, often overlooked nibbles helps us see patterns: Are we eating out of habit or hunger? Are our “healthy” days undermined by accumulated sweets or refined carbs? Are we emotionally eating, without realising it? This isn’t about shame. It’s about not kidding ourselves . Because the body keeps the score, even if we don’t. Food accountability without food anxiety Pairing awareness with the 80/20 principle—where 80% of your choices nourish your health and 20% bring joy and flexibility—creates a sustainable, guilt-free way to live and eat. No one needs to be perfect. But being present and honest with ourselves is powerful. You don’t need to log everything obsessively, try simply pausing and asking: “Did I eat that?” And if yes— Did it nourish me?   Was it worth it?   Would I choose it again tomorrow? This micro-moment of mindfulness can transform how we relate to food. It cultivates conscious choice, not reactive eating. And when we consistently make choices aligned with our values and wellbeing goals, the results take care of themselves. The power of a food and mood diary One of the most helpful tools in building this awareness is a diet diary—not just to track food intake, but to connect it with: Energy levels Mood and emotional state Sleep quality Digestion (bloating, bowel movements, discomfort) Cravings and hunger patterns This simple practice helps you become your own nutrition detective. It highlights cause-and-effect patterns you may not have noticed, like that mid-afternoon slump after a sweet snack or the restless sleep after too much wine. It’s not about being perfect. It’s about being present . Pairing accountability with compassion When you start noticing the patterns in your food choices and how they affect you physically and mentally, you empower yourself to make more nourishing decisions, without the need for rigid rules. Food is personal. It's emotional. But it’s also chemical and it impacts every cell in your body. So next time you reach for that treat, pause and ask yourself: “Did I eat that?” And more importantly— did it serve me ?