ating is something most of us do while doing something else entirely. When we actually show up for a meal, we start to notice satiety cues, flavor, satisfaction — all the signals that support a healthy relationship with food. The Tool: The First Three Bites Practice • Before eating: pause and take one breath • For the first three bites: put your utensil down between each one • Notice: flavor, texture, temperature, when the first wave of satisfaction arrives • After: eat the rest of the meal however feels natural What did you notice in those first three bites that you usually miss?

Mindfulness doesn’t require a cushion or a quiet room. It requires a moment of intentional interruption. STOP is the tool you can use anywhere — between patients, in the school pickup line, before a hard conversation. The Tool: STOP (from MBSR) • S — Stop what you’re doing • T — Take a breath • O — Observe: what are you thinking, feeling, sensing right now? • P — Proceed with awareness 1–2 minutes, used 3x throughout the day When did you use STOP today? What did you notice in the O step?

I was so excited to finally see the ground after looking at snow for what seems like a year. Spring may be close though it is supposed to snow tomorrow 🤪 I took a nice long walk. I kept my phone in my pocket (mostly). Listening to the birds and finding tiny treasures- like these blooms. After my Nature is Medicine meeting last week, I will be formally prescribing nature walks. I have always found it restorative and now I know the science that supports it. Just 5 minutes in nature boosts your mood and improves focus. 20 minutes can measurably lower cortisol. The list of benefits is huge. When did you last step outside with nowhere to be? Even five minutes counts.

Today’s Prompt Offer one small act of kindness today. Why Are We Doing This? Acts of kindness lower stress and increase connection. They stimulate oxytocin — a hormone that supports heart health and emotional well-being. Research shows generosity can: - Lower stress hormones - Improve mood - Support cardiovascular health How to Practice Giving Today - Offer encouragement. - Help briefly. - Express appreciation. Pause after giving. Notice warmth or ease. Navigating Potential Challenges What if I’m tired? Kindness doesn’t have to be big. The Joy of Giving Giving supports the giver, too.

Today’s Prompt Spend at least 5–10 minutes outside today. Notice light, air, or movement. Why Are We Doing This? Time in nature lowers stress hormones, supports blood pressure regulation, and improves mood—all protective for heart health. Research shows that nature exposure can: - Lower cortisol - Improve heart rate variability - Reduce anxiety and mental fatigue How to Practice Nature Joy - Walk, sit, or stand outside. - Look at the sky or trees. - Open a window if needed. Navigating Potential Challenges What if I live in a city? Even small exposures count. The Joy of Nature Nature reminds your body how to breathe and slow naturally.