“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

– Martin Luther King, Jr.

Wellness Tip:

Take a Post-Meal Stroll

In the habit of slumping on the sofa directly after a big dinner? Maybe try a short walk instead. A study from earlier this year found that even a few minutes of walking is enough to lower blood sugar and insulin levels after a meal.

According to the research, standing beats sitting—but a little walk is best of all. 

Why? Contracting your muscles encourages them to use glucose, lowering levels of it in your bloodstream. In the long run, this helps fend off diabetes and heart problems.

Ready for a post-meal stroll? The sofa will wait for you. 🛋️

Productivity Tip:

Create a List of Energy Boosters

It’s hard to be productive when you’re feeling flat. So, here’s an idea from entrepreneur Marie Forleo: take five minutes right now to create a list of “Energy Boosters.”

Says Marie, “Ask yourself: What makes me come alive? What people energize me? What music turns me on? What activities plug me into my power and creativity?

Write them down. Then post them on your fridge, your phone background, or a post-it on your desk. Next time you feel flat, discouraged, or off-track, pick one and DO IT.”

What makes you feel the most energized?

Routine Breakdown

Angela Jia Kim, Author & Founder of Savor Spa in NYC

As a former concert pianist turned author, mother and businesswoman, Angela Jia Kim starts her day at 6 a.m. with some classical music. Here’s what happens next:

• Visits her rose garden. “I water them almost every morning and talk to them.”
• Has coffee. “My morning coffee is its own meditation. The mug I’m drinking from is important… I have the perfect spoon, too.”
• Meditates. “Meditating is like taking vitamins: You can go without doing it for a week, but gradually you start noticing you’re not as resilient.”
• Uses positive affirmations throughout her morning.
• Showers and does her skincare routine before starting work.

Why it works:

• Talking to roses may sound strange, but connecting with nature really does keep us happier and healthier. So, why not try it!
• Small daily rituals (like mindfully brewing coffee) have big powers.
• Studies show Angela is right: meditation breeds resilience. 
• Affirmations have been shown to boost mood, enhance self-esteem, and more.

Angela’s rose garden fits on her balcony. So, even with limited space, she’s found a way to bring nature closer to her. How do you connect with nature each morning?