Wellness Wednesday: Cutting Through the Macronutrient Noise

LISA WISE • December 11, 2025

Wellness Wednesday: Cutting Through the Noise on Macronutrients 🥗

December 3, 2025

Two weeks ago we talked about 'E' for Exercise; this week, let's take a closer look at what fuels that movement: Macronutrients (Macros)

To be honest, the conversation around food has become incredibly confusing. Between low-carb, high-fat, no-fat, and all the latest fads, it's no wonder people feel misled!

The Common Sense Approach to Macros

My focus is to return to a common-sense approach that cuts through the noise. Carbohydrates, Fats, and Protein are all essential to health. I am not a fan of any "diet" that leans heavily toward one macronutrient while ignoring the vital benefits of another.

A healthy meal isn't about ratios; it's about quality.

Your plate should be built on these core principles to provide your body with the fuel it needs to perform optimally:

Nutrient-Dense, Real, Whole Foods (Not processed things disguised as food)

Clean and Lean Source of Protein

Healthy Fats

Plenty of Water

Step-by-Step Recommendations

Here are a few quick tips you can implement today to get back to fueling your body the right way:

Start Hydrated: Drink at least an 8oz glass of water first thing—you are likely dehydrated overnight! A good goal is to drink half your body weight in ounces of water daily.

Prioritize Plants: Aim for 60–70% of your nutrition to come from plant-based whole foods (vegetables and fruits).

Make Breakfast Count: Your morning meal should be easy to digest, nutrient-dense, and hydrating—a smoothie is a fantastic place to start.

Know Your Produce: You don't have to buy everything organic, but knowing the Dirty Dozen and the Clean Fifteen is essential for making smart choices about pesticide exposure. (If you don't know this, reach out to me!)

Ready to stop the confusion and build a healthy plate that truly supports your energy and goals?

I invite you to take a look at my website to learn more about my personalized approach and schedule a FREE consultation:

https://www.step-by-stepwellness.com

Until the next Wellness Wednesday, remember, there is always a healthy(er) choice.

Hugs and Health,

Lisa

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Let's Rethink the 10,000 Step Rule

By LISA WISE • November 5, 2025

Wellness Wednesday: Let's Rethink the 10,000 Step Rule November 5, 2025 You've probably heard (or even obsessed over!) the 10,000 steps a day philosophy. But have you ever wondered where that number came from? Here’s a little history: The concept originated in Japan around the time of the 1964 Tokyo Olympics, as fitness awareness grew. A company began selling a pedometer named Manpo-kei, which literally translates to "10,000 steps." It was a great marketing tool, and the idea quickly caught on globally. My Step-by-Step Approach to Movement Here’s the good news: You are not failing if you don't hit 10,000 steps! Recent science shows that you can gain significant health benefits without reaching that original marketing goal. A study this year in the European Journal of Preventive Cardiology found that walking just shy of 4,000 steps a day (around 2 miles) can significantly reduce your risk of dying from any cause. Wow! The real key? You were born to move. Instead of striving for an overwhelming number, let's embrace "exercise snacks" —small, doable bursts of movement throughout your day. 1,000 steps takes about 10 minutes. The goal of 4,000 steps takes about 40 minutes of total walking. You can easily break this up: Maybe 10 minutes in the morning, 10 minutes before lunch, and 20 minutes after dinner. It adds up! Do what you can today, and strive for incremental improvements tomorrow. Ready to find other sustainable strategies that fit your lifestyle? Visit my website to explore my personalized wellness programs and book a FREE consultation to optimize your health and energy: www.Step-by-StepWellness.com Hugs and Health, Lisa A Small Request for a Big Impact! Did you know that your Google review is one of the most powerful tools for helping others find my services? It allows me to reach individuals who are searching for real solutions to achieve a healthier, more vibrant life. It only takes a minute, but the impact is enormous. Thank you for being part of the Step-by-Step Wellness community! Click to leave your review now: https://app.trydrumroll.com/card/4814cb6e-bd06-40f5-9bb3-8f5b3fdd5ce3