Healthy, Happy And Energized!

Welcome to the brand new LifeUP Newsletter Hub!

Thanks for signing up (or giving me your email address at some point; that counts, too!)

Kidding aside, I’ve wanted to do a newsletter for the longest time. 

First because I just love their form; short bits of current events, research and goings-ons, ideally with pithy writing - isn’t that how our brains work nowadays?

And it’s been a pull as of late to create a newsletter for busy folks, those of us juggling kids and/or a career. At damn-near 40 with two little ones and living in the ‘burbs, that’s officially me.

Because I know firsthand life gets busy and seemingly fills in every spare moment. It’s so easy to put health on the back burner. 

Skimping on exercise, but not on portion size... 

Hit or miss sleep, depending on the kids jumping in your bed at 1:00 AM or an impending deadline on the mind…

Weight comes on and our backs go out….

At some point we say ‘Wtf happened to my youth!?’ 

Before blaming it on the boss or kids, there may be a glimmer of hope within this newsletter!

My mission with this rag is to share bite-sized health tips so you can bring self-care to the fore again without it having to make wellness another ‘thing’.

I seek to use this medium as a means to lift spirits, spark motivation, and simplify healthy living through relatable gems, such as:

Let's make something amazing together!

Derek and the LifeUP Health Coaching Team

15 Minute Miracle Morning Routine

People ask me how I’m always in a good mood.

Gotta say, my morning routine is a big part of it! Here’s my flow:

The “Busy Parent Boost” Smoothie

Smoothies are the best way to break a morning fast. They’re hydrating, easy to digest, and a great way to sneak a few servings of nutrient-rich fruit and vegetables.

It’s a perfect ‘blend’ of hydration, nutrition and convenience—delicious enough that even partners or little ones might want their own!

The "Pomodoro" Workout

(Have a few minutes between obligations? Get an energy boost with this routine in just 2 minutes, no equipment needed!)

Do each exercise for 8-10 repetitions or 10-15 seconds, resting briefly in between moves:

You’ll be surprised how energized you'll feel, especially if done after a meal (it’s great for blood sugar regulation), even if you squeeze it in during toddler nap-time or in between meetings!  

Food Dye Crackdown: What’s Happening and Why It Matters

If you’ve been keeping an eye on food safety news lately, you might’ve noticed something big: artificial food dyes are on their way out—and not a moment too soon.

Back in January, the FDA finally pulled the plug on Red Dye No. 3 in foods (that’s the one tied to cancer in lab animals). Food companies have until 2027 to phase it out. But here’s the kicker: in April, Robert F. Kennedy Jr. and FDA Commissioner Marty Makary went even further, announcing a plan to phase out all petroleum-based food dyes by the end of 2026. That includes big-name offenders like Red 40, Yellow 5 and 6, and Blue 1 and 2.

Now, the plan isn’t a hard-and-fast ban (yet), but it is a strong signal to the food industry: change is coming. And many companies are already shifting to cleaner alternatives.

Some states, like West Virginia, aren’t waiting around. They’ve already passed laws banning certain dyes and preservatives from school foods, and the rest of the country may not be far behind.

Why does this matter?

These dyes aren’t just colorful—they’ve been linked to hyperactivity, behavioral issues, and other health concerns, especially in kids. Some researchers say even adults aren’t immune.

So, what can you do in the meantime?

Every purchase is a vote. When you choose cleaner foods, you're helping push the industry toward healthier, more transparent options for everyone.

And hey, it’s not about being perfect—it’s about being just a little more aware. 🍎

😰 Next Week is National Women’s Health Week. Let’s Make It Count!

Between work, mothering, errands, and all the invisible labor women carry, health often slides to the bottom of the to-do list.

But here’s the truth: when you prioritize your health, everything else runs better.

This Women’s Health Week, try these 3 simple ways to care for yourself—without overhauling your schedule:

1. Schedule your screenings
A quick call to your doctor could be the most important thing you do this week. Mammograms, pap smears, heart health checks—they’re easy to put off, but they matter.

2. Check in with your energy
Ask yourself: “What’s fueling me? What’s draining me?”
A quick food swap, an extra hour of sleep, or a boundary around your time can shift everything.

3. Do something just for you
Read a chapter. Walk without your phone. Say no to something that doesn’t serve you.
Health isn’t just physical—it’s emotional and mental, too.