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It's so funny, I recently came across an old watercolor painting of a squash soufflé and a handwritten recipe and then within a day or two of posting the watercolor on my Instagram page my neighbor gifted me an acorn squash. I took this as a 'sign' and I became almost manic to make a squash souffle.   Here's a quick idea of what I did.  • Roasted an acorn squash whole on the middle rack of an oven at 375 degrees for about an hour. Let that rest until it's cool enough to scoop out the flesh into a bowl. Cut the top off then slice down the middle.  The skin peeled away perfectly,  • To build the base of the souffle I added the 3 yolks of the separated eggs, 2 Ts of melted butter, 2 T of brown sugar, some freshly grated nutmeg and a nice light shower of my Harvest Moon Salt of D Earth blend  • Separate and let the egg whites warm before whipping them while also adding a pinch of cream of tartar to help stabilize them for better volume.  • Butter and coated the souffle dish with shaved Parmesan  • Mix a quarter of the whipped egg whites first into the mashed squash, egg yolks & spices, then gently fold the rest in.  Pour that into the prepared souffle dish.  • Bake at 350°F for 50 to 60 minutes without opening the oven.  • Serve immediately with salad and a nice glass of cold white wine - if you so choose.  If you have any questions always reach out to me on D@recipes4survival and soon  my website will be capable to offer and schedule my WORKSHOPS. THE Cutting Edge 101, and Kitchen Confidential. So we'll speak to you soon and please keep in touch.  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

Hi, my friends,  I'm kicking off season three with my first-ever TikTok Live video while I made a no-fail GAZPACHO, though this link brings you to my YouTube page The episode is hysterical. At just less than two minutes in, I accepted unexpected guests to join in on the video while I continued to reiterate the importance of mindfulness to shop and cook with the intention to eliminate food packaging waste. If you care about zero-waste cooking and mindful eating, this one is a slam dunk. while also introducing my next activist undertaking with the working title, The Refill Revolution. Gazpacho has to be one of the most versatile, flexible recipes there is. If you have access to a Vitamix-type blender, Rock on. I made mine in a mini food processor, which I emulsion blended the oil into as the last procedure before serving it.  I'm sharing a very basic recipe here, but like the title of my memoir, Make It On Your Own Ingredients 1 Cucumber - Often an English or hothouse cuc is called for. I use a regular cucumber - not wrapped in plastic - cut into chunks  3 or 4 ripe Tomatoes - D-seeded cut into chunks  Pepper - Most American recipes call for red pepper, a fresno, or a jalapeno. I use a Cabanelle pepper often called for in Spanish recipes.  The Anaheim pepper is the closest if you can't find a Cabanelle pepper - stemmed and seeded   Most recipes call for ¼ small red onion. I use 2 scallions in the mix. outer layers tossed. Roughly chopped the fine white and green center.  2 garlic cloves - Peel and roughly chop  * 1 C Tomato or vegetable juice ¼ cup Cilantro or Basil 3 tablespoons sherry or red wine vinegar 1/4 - 1/2C   olive oil - for emoulsification & drizzled as garnish.  Good pinch of sea salt & freshly ground black pepper TO DO In a blender or food processor, add the chopped cucumber, half of the tomatoes, whatever pepper you chose, stemmed & seeded, scallions and blend.   Add the rest of the tomatoes, garlic, basil, and I added about a cup of vegetable juice, vinegar, olive oil, salt, and pepper. Blend until smooth.  Taste and adjust seasonings Chill for 3 to 4 hours or overnight I garnished with a drizzle of olive oil and scallions or use any of the veg that you have.  I'm so curious what ingredients you pick and choose to work with. Please let me know. I hope you enjoy this episode as much as I do.  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

Toast and tea may sound almost too simple to matter, until it becomes the doorway to a bigger truth about sustainable living and how we care for ourselves. I wanted to go live today making granola because it’s a perfect Recipe 4 Survival,  basic staple, zero food packaging waste - a mindful meal and helping to live a sustainable lifestyle but the heat made the oven a no-go. So I pivoted to a mindful meal I love toast and tea, endlessly versatile, comforting with a few smart choices. Also in this episode I share a practical sustainability tip for anyone tired of staring at plastic food packaging and wondering what to do with it. I talk about Ridwell, a company that helps with recycling certain plastics that often don’t belong in curbside bins. If you’re trying to reduce waste without turning your life into a full-time research project, you’ll appreciate having another option to explore. I have 3 links for friends to get a $10 discount on their first order. Then I read a bit from the preface to my memoir, “Toast and Tea Away from Home,” a travel snapshot that moves from the WOMAD Festival in Golden Gate Park to a quiet morning in the Oakland Hills. The story lands on an “Aha moment” that still guides me: when you prepare food for yourself, you transfer intention, energy, and care in a way that can restore direction and focus, which helps to cultivate one's independent spirit. Cooking is a small act with a surprisingly big impact on ones holistic wellbeing.    Please find the link to my Audible memoir, Recipes 4 Survival, Make It On Your Own. Please subscribe, share the episode with a friend who loves simple food, and leave a review so more people can find the show. In advance, thank you so much, Me, D  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

You know that moment when you get home hungry and your brain refuses to accept anything except one very specific comfort food? That’s where I start: I’m convinced I finally found the best recipe for sesame noodles, the kind some people call peanut chili noodles, and I walk you through exactly how to make them with simple pantry staples. I share the food memory that set the bar so high, then get practical: what noodles work best, why runny tahini matters, how tamari deepens the flavour, and how peanut butter gives the sauce its clingy, creamy body. If you’re missing an ingredient, I talk through easy substitutions, including how to fake chili oil with a spicy paste and neutral vegetable oil. The technique stays beginner-friendly: while the noodles boil, you build the sauce in a bowl, loosen it with hot water, and toss everything together with nothing more than a fork. Full disclosure- I found this pic online. It looks the closest to what my noodles looked like - since I didn’t have scallions on hand.  Because this show lives at the intersection of mindful meals and sustainable living, we also zoom out to the bigger point: cooking satisfying food while reducing food packaging waste. The goal isn’t perfection, it’s repeatable choices, smart staples, and a meal you’ll actually want to make again. If you try the sesame noodles, share the podcast with a friend, subscribe, and leave a rating or review so more people can find it. Thank you🥁🥁  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

I went live on Instagram to make rustic Italian wine biscuits with red wine, oil, flour, and a little sugar, keeping it simple and flexible.  During the episode I talk about how the dough feels, shaping tricks, and why homemade snacks beat packaged ones.  • I made half of a heritage Italian wine biscuit recipe.  • Adjusting baking powder and trusting a forgiving dough  • Mixing in the bowl and kneading to get a good amount of elasticity into the dough.   • Shaped coils into rings, braids and figure eights  • brushing egg wash and sprinkling sugar for a crisp finish  • baking at 375°F for forty minutes, turning the tray at 20 minutes  • Help to eliminate food packaging waste by making cookies and stovetop popcorn  Please find me on https://www.recipes4survival.com/   and the video on: https://youtu.be/MPGX-c9rTDU?si=heX3JpXxGmNG0eRG  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

Recently, I heard neuroscientist Emily McDonald share something that stopped me in my tracks on Jay Shetty’s On Purpose podcast: one major reason we get stuck in procrastination is because we’re “chasing cheap dopamine.” It’s that quick-hit comfort—constant snacking, scrolling, or little rewards—that keeps us from doing the deeper, more nourishing things that actually leave us feeling accomplished. For me, my version of cheap dopamine was taking myself out to dinner… Even when I could’ve been home working on personal projects that truly matter to me—and eating just as beautifully. That’s where Recipes 4 Survival continues to show up as something constant and grounding in my life. More than a job, more than a routine—it fulfills me in a way that’s hard to describe until you’ve felt it yourself. And this dish, melted cabbage, is the perfect example. It’s simple, economical, and deeply comforting—and the joy and sense of accomplishment I get from making it far exceeds anything I would’ve had to forage for in the bitter cold anyway. Now, don’t get me wrong: I absolutely believe in treating yourself. I love dining out, and when I do, I order whatever I wouldn’t make at home. But if you’re thinking, “Sure, you can cook like this because you’re a chef,” I promise—I can coach you in a way that makes cooking at home feel not only doable but genuinely empowering. So let’s get into it. This is a fabulous one-pan dish: silky, oven-finished cabbage wedges with a bold tahini–balsamic–quince dressing. No fancy knife skills, no fuss — just a beautiful ritual you can make your own. In this episode: choosing to cook at home as an act of self-carecutting, searing, and braising cabbage wedgesbuilding a light bouillon with a little chili heatmaking a tahini–balsamic–quince dressingoven timing, glazing, and finishing uncoveredserving ideas: rice, toasted baguette, or straight from the panreflections on comfort, routine, and mindful eatingand an open question: nuclear winter vs. global warmingIf you have any questions or want more recipes and guidance, visit recipes4survival.com. MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

HI my friends!   This week I'm sharing a fast, flavorful farro salad for the win born after I cleaned out my  pantry cabinet.  I share why this ancient grain makes a smart base for a mindful, sustainable meal.  Learn what farro is, it's nutritional benefits and the simple steps to make a hearty, flavorful, nutritious meal with  farro and simple basic staples in a fast and flexible method.  Farro is an ancient wheat with a nutty flavor and satisfying chew.  High in fiber and protein that keep you full to minerals like magnesium, zinc, and iron that support heart health and immunity and it's few caveats - it is not acceptable for anyone that's gluten intolerant. Farro is cooked in boiling salted water for roughly 30 minutes. No fussy ratios.   While the farro cooked I whipped up a bold, balanced dressing in the bowl I'd serve the farro in . A teaspoon of Grey Poupon, Dijon mustard - an absolute basic staple for me, brings structure and body to the dressing when whisked with  apple cider vinegar, and a splash of mirin  brightens the mixture to help with the emulsification when whisking the drizzled olive oil in.  While the grains are still warm, I folded in fresh, sliced scallions then layered in pickled radish and cucumbers, and topped this off with juicy balsamic marinated grape tomatoes for color and contrast.   The result is a satisfying salad that allows for endless swaps based on what you have on hand. In summary, what you'll learn in this episode: •  What farro is and it's nutritional benefits  •  Step-by-step farro cooking method •  Mustard–mirin–cider vinaigrette technique •  Warm toss with scallions, pickled veg, and tomatoes I really hope you'll try this. Get some farro. High in protein, vitamins and minerals it's one of the best things you can eat. It takes no time to make a fabulous nutritious meal and I will do anything to help you with the recipe.   If you’re focused on mindful meals, sustainable living, and real-world kitchen wins, this episode Delivers. You’ll learn a repeatable template for grain salads, ideas for protein add-ins, and tips to reduce waste using pantry items you already own. Press play to cook along with me.  Please also find the link to the youtube episode: https://youtu.be/QAXs6YnySh4?si=PVGLTVwAtTRXec3C   MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

In this episode, you’re invited to “listen in” on a real phone call between myself and one of my besties, Holly — two friends talking food, flavor, and mindful living like no one’s recording. Holly drops her lentil salad recipe on me — even after my dramatic, pregnant,  pause and my lifelong underwhelm for lentils. Yet somehow she wins me over with a version so good it practically has its own alibi. I also share my mushroom soup — my hearty, deeply flavored, soul-warming mushroom soup. And let me just say this: can we talk about the word umami for a second? When did that take over the world? What the F is “umami,” anyway? My soup is simply delicious with a gorgeous flavor profile… no trending buzzword required. (And because my on-the-phone instructions got a little… fuzzy, the full how-to video is here: https://youtu.be/NMr_vRd8FbY?si=8ZV1aNpQk4tRU6xi  Later, we wander into a compare-and-contrast between Mediterranean brightness and the so-called “Asian-leaning umami” thing (yes, I’m rolling my eyes), swap low-waste kitchen tricks, and even uncover ideas for that leftover buttermilk sitting in your fridge. In this episode you’ll hear about: • choosing small black lentils for structure • cooking lentils al dente + dressing them warm • building a creamy white balsamic vinaigrette • finishing with goat cheese + fresh mint • dry-searing mushrooms for deep, savory flavor • using both sliced + minced mushrooms for body • seasoning with miso, thyme, marsala + paprika • when to add crème fraîche (or keep it dairy-free) • simple, low-waste, sustainable kitchen swaps • Mediterranean brightness vs. the “umami” hype MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

I made a rich, zero-waste mushroom soup by dry-searing slices of one of three King Oyster Mushrooms. I sweat onions in a knob of algae butter a friend brought me from France with the thought that it would add to the earthyness of the soup and Yes Sirree indeed it did!  Then I  crumbled a vegetable bouillon cube into processed mushrooms and onions, about two Tspoons of flour, white wine, tamari, and Worcestershire sauce and stirred gently occassionally over a medium flame.  Small touches like a milk and flour slurry, a spoon of creme fraîche, and a splash of Marsala and sherry rum pepper sauce flavored the silky body soup in a very delectable comforting flavor without any heaviness. Please find the steps I used in a list format:  • dry sear for roasted mushroom flavor • onion gently sweated in butter for sweetness • vegetable bouillon and wine for depth • tamari, Worcestershire, paprika for umami and warmth • optional milk slurry for light body • creme fraîche for tang and gloss • sherry pepper or marsala for a nutty lift • roasted mushroom garnish for texture • zero food packaging waste as a core value • toast from rescued bread as a thrifty pairing I  hope you'll be so inclined to give the episode a thumbs up, share it with friends, because we've gotta be disruptors. MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

A creative reset in Greece sparked a return to the kitchen with fresh eyes and a craving for honest, low-waste comfort.  I begin this trifecta episode with a small-but-mighty star: thw roasted honeynut squash. Its edible skin and caramel-sweet flesh meet a lemony cannellini bean purée that’s creamy, protein-rich, and crazy simple to make. A quick maple, mirin, chili, and paprika glaze adds heat and shine without fuss, makes this dish so warm and inviting with time to savor since you're at home witout service folk fluttering around.  I'm completely forgot when I was recording this piece that I had a jalapeno I sauted small diced pieces of which added beautiful color, texture and another flavor profile that made this dish just perfect.  Economical, health supportive, sustainable and zero food packaging waste.  The for breakfast I've been making and delighting in eating a crisp potato pancake with a jammy egg, and a bright ginger turmeric applesauce, plus a ThE best, no-fuss, no food packaging waste snack. You'll have to listen to the end to learn what this fabulous snack is.  Simple methods, minimal waste, and pantry smarts lead the way. Heres' some plot points to this episode if you will.  • honeynut squash basics and why the skin stays on • maple mirin chili glaze for sweet heat balance • silky cannellini bean purée with lemon for brightness • potato pancake method, pan choice and flip technique • jammy egg timing for a soft, glossy yolk • quick ginger turmeric applesauce with tea and wine • pantry cooking for speed, flavor and less waste • peanut butter with apples as a dependable snack You can always reach me through my website: recipes4survival.com which is fun to check out because I am going to start to offer The Cutting Edge workshops. Please let me know if you or anybody you know would be interested to learn knife skills and basic cooking techniques with me? You know how to find me. I think it's donnargoldman1 on Instagram or [email protected] Looking forward. Cook More, Spend Less, Feel Better  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

In under ten minutes this episode shares how you can enjoy in one of the wisest snacks - HUMMUS while also not having to go to the market for it,  removing a thin plastic film and spooning it out of a plastic container and then that cold chalky texture.  I set out to prove that you can make the creamiest, tastiest hummus by sharing a the tricks of the trade of one of my favorite home cooks and blogger in no time at all.  First you want to cook the chic peas whether you're using canned or dry adding a 1/2 teaspoon of baking soda breaks the chic peas down to a very mushy consistency.   Then you mellow the one garlic clove with the lemon juice and salt. Process this and let it sit for at least 10 minutes.   Then you add the 1/2 cup of tahini and process this with ice water until it turns pale and billowy.  Then you add your well cooked, mushy chic peas and blend.   I walk you through each step with care, sharing why the sequence matters and how tiny adjustments change everything: when to salt, how much lemon to add, and how to rescue the thickened tahini by adding a tablespoon of ice cold water a tablespoon at a time. You’ll hear the reasoning behind re-cooking canned chickpeas with baking soda, the science of tahini emulsification, and the role of spices like cumin and paprika in building warmth without heaviness. We also talk sustainability: cutting out plastic tubs, choosing better pantry staples, and building a zero-waste habit one staple at a time. The result in under twenty minutes or less is a silky hummus you’ll never find in a container, you'll crave it and it can be made for under $4.  Plated with olives, paprika, sumac if you have it, a spritz of lemon juice, swirls olive oil and toasted pita or chips will have you feeling satiated in such a delightful way.  Listen for the technique, stay for the soundscape of the kitchen and the joy of sharing a fresh bowl with neighbors. If this resonated, subscribe, share the episode with friends that love good food, and leave a review so more cooks can find their way to mindful meals and sustainable living tips. Remember, please also have a look around the https://www.recipes4survival.com/ website.  There's a lot of work being done there as I'm preparing for my Cutting Edge workshops.   With love and joy,  D4Donna  MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

Ready for a fabulous new favorite mindful meal I've now mastered, that's as kind to the planet as it is enticing to your taste buds?  Please give a listen as I craft a sublime zucchini carbonara served over all organic angel hair spaghetti that perfectly embodies the essence of delectable, elevated sustainable cooking. In this episode I'll the secret so you can learn how to achieve that perfect silky carbonara texture using just an egg yolk, a splash of olive oil, a touch of lemon juice and freshly grated Parmesan.   The beauty of this dish lies not only in its simplicity but in its sustainability credentials – ingredients you can source locally from farm stands and virtually zero food packaging waste and  Please find a step by step recipe that should help but I should also hope you'll make the dish along while listening or that you'll give a listen when you're inspired to make this Delicious, comforting, economical and mindful meal.  WHAT TO DO:  • GRATE Farm-fresh ZUCCHINI  on the large side of a box grater then add to a pan over a medium heat you've coated with a thin layer of olive oil.  • Add SLICE or press at least 2 good sized garlic cloves to the sautéing grated zucchini.  • I added a roughly chopped leftover oyster mushrooms I had from my  imperfect food delivery.   • Bring a good amount of water to a rolling boil then add a significant amount of salt. Angel hair pasta cooks in just 3 minutes so you want to add this once your sautéed zucchini comes together.  • Now you're going to prepare the CARBONARA SAUCE: Separate one egg. Retain the yolk as this is what you're going to work with. Whisk gently, a splash of olive oil, the juice of a lemon wedge and freshly grated Parmesan cheese.  Mix thoroughly.  Then slowly pour in some of the pasta cooking water. I used about a 1/4 of a cup.  SOME TIPS: • Use starchy pasta water to help bind the sauce • The lemon juice definitely brightens the dish perfectly • The hole in a pasta fork measures exactly one serving size • Takes less than 20 minutes to prepare from start to finish • Finish with freshly ground pepper and good olive oil  • Creating sustainable, zero-waste meals is a form of everyday activism Join me in becoming a disruptor through sustainable cooking and mindful meals. We've got to do something to make recipes for survival go viral! Between cooking steps, I share my passionate thoughts on our current food system and the small acts of rebellion we can stage in our own kitchens. My frustrations with social media restrictions and bureaucratic barriers become metaphors for larger conversations about control and freedom. This carbonara isn't just dinner – it's a statement about reclaiming our connection to food in a disconnected world. The dish exemplifies my philosophy that the most meaningful changes happen through everyday choices: what we cook, how we source ingredients, and trying our best to eliminate food packaging waste. Ready to become a disruptor in your own kitchen? Subscribe to Recipes for Survival for more mindful meals and sustainable living tips that prove eco-friendly cooking can be both accessible and delicious. Together, we can create change one plate at a time. https://www.recipes4survival.com/ https://www.imperfectfoods.com/ You've GOT THIS.  I promise you'll see and be the change you wish to be.  D MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

The smallest acts create the biggest impact. By making juice at home, you're taking a stand against excessive food packaging. My latest episode shows how easy it is with just a compact juicer and fresh ingredients. What small changes are you making for our planet? Fresh homemade juicing offers a delicious way to eliminate food packaging waste while also enjoying nutrient-rich beverages. This simple approach uses minimal equipment and basic ingredients to create flavorful juices that replace store-bought options in plastic containers or cartons. • My go-to recipe combines apples, blood oranges, lemon/lime, fresh ginger, and turmeric • The Dash juicer ($80) provides powerful juicing capability in a compact size • You must wash the apple, lemon and or limes.  To prepare the apple for juicing, cut that in half. Flat sides down. Cut that in half so you have four 1/4s and cut across so you have nice size chunks to juice.  I put all the ingredients I'll be working with in a mixing bowl. No need to peel lemons, limes, ginger or turmeric.  The lemon and or lime I simply cut in half or 1/4s and a knob or two of the ginger and Turmeric.  • Process yields almost a quart of juice that can be strained or enjoyed with pulp • Other excellent combinations include carrot-apple-ginger and beet-based juices If you enjoy this podcast, please share it with friends, leave a comment or some stars, and consider subscribing. I promise to try and be consistent with new episodes. Hope you're all eating well, clean and with as little food packaging waste as possible. MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

In this episode I transformed my Imperfect Food delivery ingredients into three zero to minimal food packaging waste dishes. I made an applesauce infused with turmeric, a traditional Sicilian sardines & pasta, and a simple but astoundingly delicious fusilli with zucchini. • One oversized apple become an absolutely delicious homemade applesauce with turmeric for color, flavor and of course wonderful nutritious and healing properties.  • Traditional Sicilian pasta recipe features sardines, fennel, golden raisins, and a savory garnish of toasted breadcrumbs & fresh fennel frons.  • The simple but Dlicious zucchini fusilli dish uses blanched zucchini planks, garlic, and lemon juice topped with the toasted breadcrumbs adds a perfect texture to both pasta dishes. • All dishes use minimal packaging and reduce food waste.   I like this format. Please let me know your thoughts.  Should you need any guidance along the way, I'm reachable any number of ways.  Please share with friends if you enjoy this podcast! Find me at d@recipes4survival, @donnargoldman1 on Instagram, and my website, recipes4survival.com. MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle

When two friends with a passion for food connect over a simple soup recipe, they unlock a treasure trove of wisdom about resourceful cooking that feels particularly relevant in today's economy. Listen in on a kitchen conversation that just might transform how you think about cooking.  The heart of this discussion centers on the beauty of improvisational cooking – making magic with whatever ingredients you have on hand. From reviving floppy celery stalks to transforming a leftover rotisserie chicken into a healing soup that sustains a family for days, these practical cooking strategies transcend mere frugality. They represent a meaningful connection to food that many Americans have lost in our convenience-focused culture. Cultural influences weave throughout the conversation as the speakers explore how heritage shapes cooking styles. One friend's Middle Eastern and Italian background informs her approach to ingredients, while class experiences – like growing up with food bank donations rather than planned grocery lists – taught invaluable lessons about adaptability in the kitchen. There's a fascinating generational element too, as Gen Z now turns to millennials for guidance on "recession meals" during economically challenging times. What emerges is a philosophy of cooking that values simplicity, resourcefulness, and mindfulness. The friends critique "aspirational shopping" that leads to waste and instead champion "eating to the back of the cupboards" – using what you already have before buying more. They celebrate the joy in maintaining a thoughtful rotation of pantry staples and mastering simple techniques that empower home cooks of all backgrounds. Ready to revolutionize your approach to cooking? Listen in and discover how embracing resourceful cooking might just change your relationship with food forever. Share your favorite "back of the cupboard" creation with us! MINDFUL MEALS & SUSTAINABLE LIVING - The Art of Living an Elevated Lifestyle