LIVESMART

10/19/2026

Every step you take can be a chance to take care of both your body and your mind. Walking can help ease stress, boost your mood, and give you time to pause and recharge. This week, slow down, tune in, and discover how a mindful walk can make every step count.

Continue recording your daily steps in the LIVESMART Portal or on your paper tracking log this week.

10/15/2026

Is your afternoon pick-me-up impacting your sleep? Caffeine can help you feel more alert, but it can also interfere with your sleep.

Here’s why:
• Caffeine blocks adenosine, a chemical that helps make you feel sleepy.
• It can stick around for hours. It typically takes about 4–6 hours for your body to eliminate half of the caffeine you consume, and some people process it more slowly.
• Timing matters. Research has found that caffeine consumed even 6 hours before bedtime can reduce total sleep time.
• Too much can cause more than poor sleep, including jitters, anxiety, increased heart rate, headaches, and upset stomach.

Continue to enjoy your caffeinated beverages with these tips:
✔️ Consume caffeine earlier in the day.
✔️ Consider avoiding caffeine for at least 6 hours before bedtime or earlier if you’re sensitive to it.
✔️ Check how much caffeine you’re getting throughout the day. For most adults, the recommended limit is about 400 mg per day(200mg if pregnant) but individual sensitivity varies.
✔️ If you’re tired, prioritize sleep rather than relying on caffeine to make up for lost rest.

Drinking caffeine too close to bedtime can keep you awake. Learn why this happens and what other effects caffeine may be having on your sleep.

10/12/2026

Exercise can be more enjoyable when you have someone by your side. Moving with others can provide encouragement, accountability, and a chance to connect while being active. Whether you walk, stretch, dance, or try something new, there are plenty of ways to make movement a social activity. Find a friend or coworker to move with this week!

Continue recording your daily steps in the LIVESMART Portal or on your paper tracking log this week.

10/08/2026

October is Breast Cancer Awareness Month

This month is a reminder to prioritize awareness, prevention, and support. Women of all ages should be aware of breast changes through regular breast self-examinations. Early diagnosis and treatment significantly improve survival rates, and women over 50 should consider regular mammograms.

You can reduce your risk of developing breast cancer by:
- Maintaining a healthy weight
- Staying physically active
- Quitting to***co and avoiding second-hand smoke
- Avoid excessive exposure to radiation

To learn more about your risk, visit: https://www.breastcancer.org

10/05/2026

It’s the first full week of WALKTOBER! You don't have to make big changes all at once, even just 500 additional steps a day can be a simple way to get moving. How will you increase your steps this week?

09/30/2026

WALKTOBER starts tomorrow! Make sure you have your participant guide and pedometer ready to start tracking your steps. You may also use the LIVESMART Portal to manually enter your steps or sync a fitness tracking device.

🔷Setting a Realistic Step Goal🔷
You may have heard that 10,000 steps a day is the magic number, but health benefits start a lot sooner. UCLA Health reports that health benefits begin around 2,500–3,000 steps per day and increase as your step count increases. Research suggests that these benefits may level off after a certain number of steps, depending on age:

For adults younger than 60: Benefits may continue increasing until around 8,000–10,000 steps per day.

For adults 60 and older: Benefits may continue increasing until around 6,000–8,000 steps per day.

09/28/2026

Did you know that your blood sugar balance can impact your energy levels throughout the day? When we eat a meal that causes a rapid rise in blood glucose, it can be followed by a quick drop, which some people experience as fatigue, difficulty concentrating, hunger, or the “afternoon crash.” While our body manages our blood sugar every day, we can help support it by our lifestyle choices. Check out these tips that can help support better blood sugar balance:

🥑 Pair carbohydrates with protein and fiber
🥕 Choose whole grains and high-fiber foods
🚶🏻‍♂️ Take a 10-minute walk after meals
🥤 Limit sugary drinks
💤 Prioritize consistent, quality sleep
💨 Manage stress levels

Original infographic by: notesbythalia.com

09/24/2026

While you can change your exercise routine with each season, sometimes keeping the same routine and simply increasing the challenge is all it takes to keep making progress. Which tip would you like to implement this fall?

09/21/2026

Get ready to start tracking your steps next Thursday! Grab a participant guide and pedometer from your LIVESMART Ambassador this week. If you want to track your steps in the LIVESMART Portal, log into your account this week so you are ready to go.

🔶 Step It Up with Craft's Challenge! 🔶
As we celebrate 15 years of LIVESMART, Craft O’Neal is challenging
LIVESMART participants to take one step further this WALKTOBER.
Craft’s Challenge is focused on setting your own personal goal and pushing yourself
to do just a little more than yesterday. This isn’t about having the highest step count.
It’s about making progress. Think about what your personal goal will be and also consider joining a team of coworkers to move more together!

09/18/2026

Comfort food meets a balanced, satisfying meal! These French Onion Chicken Bowls are packed with savory flavor and make an easy option for a delicious weeknight dinner or recipe to add in your meal prep rotation.

These French Onion Chicken Bowls are savory, satisfying, and simple to make! Gluten-free and healthy, these are a perfect for meal prep or a quick weeknight meal. The caramelized onions and melted cheese are so good on the chicken, all over wild rice and paired with peas and parsley. It's all of the...