One Nourishing Recipe for Everyday

Is there such a thing as one nourishing recipe that would work for everyone, every day? My wife thinks so. In fact, she believes in a recipe that she refers to as the super-supplement. Research backs it up.


Unlike the Tested and True Dietary Supplements list I have provided previously or the 13 Healing Foods Scientifically Proven to Support Longevity, this recipe is pretty unique. It guarantees well-being. And when prepared first thing in the morning, it can provide support all day long.

So if you are ready for a little inner nutrition, some playful sharing and a bit of a switch from my usual posts, here’s a simple ‘pick-me-up’ recipe that takes only a minute or two to prepare:

The Recipe

Simple way to begin each day…taken lightly

Say Hello to yourself and mean it (this proves you’re alive and awake)

Add your willingness to BE ALL THAT IS

See your body as the center of all that exists around you

Let rise any thoughts or feelings but do not stir!


Add a few breaths and a dash of self-kindness

Taste and add your own seasonings of uniqueness

If bitter, remove self-pity and add self-forgiveness

If sour, remove self-loathing and add self-love;

(CAUTION: Tiny amounts sweeten the whole being)


Once risen; knead with outrageous humor

If humor hard to find, substitute with a thought of Joy.

If Joy in short supply, add Gratefulness in larger quantity

Blend until smooth; removing all lumps, releasing all bumps

Pour into open container and let spread evenly outward

Top with a few more breaths and readiness to enjoy

BAKE: In the Sun of a New Day


For additional evidence-based ingredients that support your well-being, check out the following:

Recommended Ingredients

Unleash The Power Within

Self-Compassion: The Proven Power of Being Kind to Yourself

The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are

How Can I Forgive You? The Courage to Forgive, the Freedom Not To

Self-Love: The 7 Habits of Self-Loving People

Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment

Engineering Happiness: A New Approach for Building a Joyful Life


Breathing: The Master Key to Self-Healing

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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