Spring 2026

Hello and welcome!

I’m so happy you’re here. This is the first edition of my quarterly, wellness newsletter, created to bring you simple, realistic ways to care for your body, mind, and spirit.

After more than 40 years as a nurse, and now a wellness coach,  I’ve learned that true wellness isn’t about perfection—it’s about small, steady choices that add up over time. My goal is to share practical tips, encouragement, and resources that help you feel a little healthier and a little more hopeful each month.

Let’s get started!

🌿 The Focus This Quarter: Small Changes, Big Results

Wellness doesn’t require a complete life overhaul. Often, the smallest habits make the biggest difference—like drinking an extra glass of water, taking a short walk, or pausing to breathe before reacting to stress.

Choose ONE small change this month and practice it consistently. Progress beats perfection every time.

3 Simple Wellness Tips to Try This Quarter

1. Start your day with water.

   Before coffee or breakfast, drink one full glass of water to wake up your body and brain. The next few months bring challenges with warm and hot temperatures. Stay hydrated and drink half your weight in ounces every day as long as you do not have heart or kidney issues and always consult with your primary care provider before starting any new health promotion.

1. Move for 10 minutes.

   A short walk, gentle stretching, or a few Tai Chi movements can boost mood and energy. Walking after a meal is especially a good idea for diabetics to help manage blood sugar levels.

1. Pause and breathe.

   When stress hits, take four slow breaths in through your nose and out through your mouth. It truly resets your nervous system.

Healthy Recipe Corner: Easy Energy Bites

Need a quick, healthy snack?

Mix together:• 1 cup oats• ½ cup peanut butter• 2 tablespoons honey• ¼ cup mini chocolate chips or raisins

Roll into small balls and refrigerate. Perfect for on-the-go energy!

Mindfulness Minute

Try this simple exercise today:

Sit quietly, place a hand over your heart, and ask yourself,“What do I need right now?”

Even 30 seconds of mindful awareness can calm your mind and bring clarity.

Movement Tip of the Month

Balance is one of the most important skills as we age.Practice standing on one foot for 20 seconds while holding onto a counter or back of a chair. Do this daily to strengthen stability, balance and confidence.

What’s Coming Up

In future newsletters I’ll be sharing:

• Brain health tips

• Diabetes-friendly nutrition

• Stress management tools

• Gentle movement ideas

• Real-life wellness strategies you can actually use

If there’s a topic you’d love to learn more about, just send us an email and let me know!

Thank you for allowing me to be part of your wellness journey. I’m excited to walk this path with you—one healthy step at a time.

Wishing you health and happiness,

Jill Ruroede, RN, BSN, CWC

Wellness Coach & Registered Nurse

“Small steps. Steady progress. Lifelong wellness.”