Author: Deb Nelson

My greatest joy is helping people kick their old habits to the curb to live their best life. As an integrative nutrition health coach, I support people in individual and group settings as they set and achieve health goals. Healthy living starts now.

Goals. Goals. Goals. Committing to Small Changes in June.

Small changes are powerful. I talk about making one small change every week during Take Action Tuesday via Facebook Live (Tuesday mornings at 8:00). Sometimes, though, it helps to make a few small changes to get to your wellness goals. For the month of June, I decided to document a some goals that involve making tweaks to my existing routine.

Career

Post one blog post per week

Distribute one newsletter

Identify program to offer in fall

Outline marketing plan for fall program

Explore collaboration opportunities

Attend two networking events

Creativity

Enroll in a language class

Listen to two podcast episodes a week

Health

Legs Up the Wall every day

Meditation every day

Probiotic every day

Joy

Go to the beach at least once a week

Read four books

Physical Activity

7 Hours of Exercise Each Week

190 miles of walking / running

Average of at least two bike rides each week

Average of at least two runs each week

Strength training at least once each week

Relationships / Social Life

Reach out to an average of two people per week

Why have I selected these goals for myself for the month of June?

These goals are all extensions of areas that I’m already working on; I’ll be making tweaks – or small changes – to a number of existing or previously held practices.

By putting these goals in writing and sharing them publicly, the likelihood of achieving these goals has already increased!

Committing to small changes and achieving these goals will bring more joy and feelings of fulfillment to my life – how good is that?!?

What small tweaks can you make to your daily life to bring more joy into your world?

Need help? Let’s chat!

Healthy living starts now.

 

Goals. Goals. Goals. Committing to Small Changes in June. was last modified: June 5th, 2021 by Deb Nelson

A Time for Reflection

St. Patrick’s Day has a new meaning in my household: One year ago, my husband joined me working from home. Our dining room became his office. Life felt scary, uncertain, and unfamiliar. Even with all the uncertainty, we expected that he’d be back to his office in a few short weeks and that life would return to normal. In retrospect, that was wishful thinking on our part. One year later, there is still uncertainty; now, however, we are filled with hope and optimism.

We’ve had a year of monitoring the status of cases, hospitalizations, recoveries, and deaths related to Covid-19. I’ve got a spreadsheet that tracks these stats so that when media, friends, and family report that numbers are going up or numbers are going down, I can see those numbers in context and focus on trends. Hysteria-producing headlines can easily result in heated discussions over these numbers – even when both parties agree about their meaning. Frustration and anger are common as we grapple with the lack of control we have over our lives.

We also experienced a contentious presidential election during this pandemic. The results were contested, the appeals were contested, a group stormed the US Capitol to stop confirmation of the vote that confirmed the election results. A nation so divided that some called this group patriots while others called them terrorists. The result: More fear and uncertainty. More anger and frustration. A time for reflection

And, yet, throughout all of this we have seen examples of kindness each and every day.

  • Neighbors helping neighbors.
  • Communities supporting local businesses.
  • Teachers supporting students as young people cope with loss of direct connection to classmates, friends, teachers, and relatives.
  • Businesses finding innovative ways to keep their doors: think about the restaurant industry – so many challenges, so many new ways to serve their customers!
  • People working together to support friends and families as weddings were scheduled, rescheduled, scaled down, or postponed.

As I look back at this past year, I wonder:

  • What will retail look like moving forward?
  • How will the entertainment business reinvent itself?
  • Will the Covid-19 vaccine work?
  • Will the Covid-19 vaccine be an annual shot similar to the flu shot?
  • How will young people rebound from the loneliness they’ve experienced?
  • How will businesses look at conferences in the future – in person v. virtual?

As I look back at this past year, I am grateful for so much:

  • My husband, my home, my health.
  • Friends and family who stepped up their game in a big way to stay connected.
  • I was able to strengthen some relationships with friends. We got creative with how we could stay in touch.
  • Zoom. Yes, zoom. While may be experiencing zoom fatigue after a year, zoom kept us face-to-face with friends, family, and colleagues.
  • Online fitness classes that kept me balanced.
  • An opportunity to slow down, take stock of my life, and make adjustments.

As I look at life today, I am hopeful that:

  • Whatever new normal we settle into, we will be more enlightened, thoughtful, and mindful.
  • As we gain more control over our lives, anger and frustration will be replaced with even more kindness toward each other.
  • The silver linings we have found will result in establishing new traditions, habits, and lifestyles.

I encourage you to set aside some time today to reflect over the past year.

  • Can you identify any silver linings?
  • What temporary and permanent changes have you made throughout the past year?
  • Have your priorities changed?
  • What will you remember most about this past year?

Take time to process all that you’ve experienced over the past year. Certainly, we’re reminded on the daily that we’re not finished with this pandemic; yet today, I choose to feel hopeful. I hope you have the same feeling.

A Time for Reflection was last modified: March 17th, 2021 by Deb Nelson

Why Put a New Habit into Place on Groundhog Day?

Each year as February 2 arrives we celebrate Groundhog Day and wonder if Punxsutawney Phil will predict an early or late spring arrival date. Why, oh why, do we let a wily groundhog have control of our happiness?

How about if this year, for a change, we look at Groundhog Day as OUR day: our day to put a new habit in place? Nothing against groundhogs, but I’m betting most of us could use to take a bit more control of our lives. So…let’s own our health by putting a new habit in place starting TODAY.

Make one small change today, and relive that change day after day after day  — similar to how Bill Murray experienced an entire day over and over and over EXCEPT we’ve got control over the one element of that day that will remain the same: our new habit.

Explore the power of making small changes
to reach your health goals.

Take one of these actions every day for the next month:

  • Reach out to a friend
  • Go for a walk (distance and amount of time is up to you)
  • Read for 20 minutes
  • Dance party (alone or with family)
  • Add one plant-based meal to your day
  • Drink 8, 8-ounce glasses of water
  • Write in a journal
  • Make a gratitude list and read it before going to bed
  • Meditate
  • Add cardio to your day
  • Make a daily to do list and keep it to five items
  • Write a note of appreciation to someone
  • Eat an apple
  • Go to bed 15 minutes early
  • Have one less cup of coffee
  • Reduce clutter at your office or home

Got something else you’d rather do? EXCELLENT – go for it. Show Punxsutawney Phil who’s in charge here, and put that habit in place beginning TODAY.

Small changes are a powerful way to reach your health goals: one step at a time you’ll work toward those goals by taking positive action day after day after day.

Let me know what habit you’re implementing. Healthy living starts now.

 

Why Put a New Habit into Place on Groundhog Day? was last modified: February 2nd, 2021 by Deb Nelson

Set Daily Intentions to Meet Your Goals

What kind of day will you have today? You’re not sure. Really? Guess what, YOU get to decide the type of day you intend to have. Put the power of your intentions in place. What type of day will serve you best?

Wonderful          Productive                Reflective

Resigned             Lazy                          Marvelous

Successful           Disappointing          Lousy

Great                    Fabulous                  Inspirational

Hopeful                Positive                    Magnificent

 

Identify three tasks / projects / priorities for your day. Why three?

Three priorities are manageable rather than overwhelming.

Three priorities will give you variety so that when you want / need to take a break, you’ve got an alternate project / task to turn to.

Three priorities will give you variety throughout the day, which will help to keep you from getting bored with your day.

Why set priorities for the day?

Clarity is powerful.

When you get interrupted from your project / task, you know exactly what you want to accomplish for the day and you can easily return your focus to the task at hand.

At the end of the day, you’ll know how far you’ve moved forward toward your goals. Celebrate each step toward your goals, whether those goals are health goals, business goals, or personal goals.

How will you celebrate successes? YOU get to decide. Here are a few options:

Take a break and read a book, an article for 20 minutes.

Phone a friend and share your success.

Have a dance party in your kitchen.

Get outside for a walk.

When someone asks you to take a break from your daily intentions:

Make a conscious decision to accept or deny the request to step away from your intentions.

Let them know you’re working on a priority project and find out if you can connect with them later in the day or the next day.

Daily intentions set your expectations for the day.

Holstee ManifestoHave high hopes.

Reach for the sky.

Minimize floundering.

Get onto the work that lights you up.

Know where you’re going.

Feeling like you need to re-assess? Reading this manifesto from the folks at Holstee might help you get back on track.

 

Each and every day YOU get to paint the picture of what you want your day to look like.

                                               Healthy living starts now.

 

Set Daily Intentions to Meet Your Goals was last modified: January 7th, 2021 by Deb Nelson

Saying Good-Bye to 2020

As the year winds down and we get ready to say good-bye to 2020, we have a choice to make:

Will we focus on what 2020 has taken away from us?

                                     OR

Will we focus on what 2020 has given us?

It’s certainly tempting to think only of the deprivation, loss, grief, and distress that 2020 has delivered. We can’t deny that many elements of this year have been devastating.

New phrases have become part of everyday vocabulary:

Abundance of caution    Work from home

Hybrid schedule              Wear a mask

Online education             Lockdown

Social distance                 Stay safe

Covid-19 dashboard        Numbers are up

 

Let’s also take a look at what we have learned during this year. 2020 has taught us about:

Compassion

Gratitude

Kindness

Patience

Resilience

2020 has reminded us to appreciate those things we may have taken for granted:

Family

Friends

Colleagues

Community

Housing

Three meals – and plenty of snacks – a day

Many of us have been reminded to slow down and appreciate the simpler things life has to offer:

A walk in the park

Small family gatherings

Fire pits

The unconditional love our pets offer up daily

Reading a book in a warm, quiet room

And who doesn’t have a new appreciation of toilet paper??? Yes, there is humor in 2020; and let’s allow humor be a part of each day and each lesson learned.

As we head into 2021, let’s review 2020 with an eye toward what we have accomplished in spite of – or because – of the challenges we faced.

Take a look at your 2020 calendar and find one activity / event / accomplishment that brought you joy in each month.

Review the books you read. How many books did you read?

Did you learn a new skill, start a new hobby?

Did you change careers? Get a promotion?

Have you become a teacher or teacher’s assistant for your kids?

Did you get outside more in 2020 than you normally do?

Were you able to deepen relationships with supportive family and friends?

Were you able to reduce the involvement of people in your life who don’t support you?

Did you ask for help when you needed it?

Did you offer help when you were able to?

Set yourself up for success in 2021 by focusing on what you can control:

Schedule time to get together (whether in person, via phone, or virtually) with people who bring you joy.

Get up 15 minutes early and do something that makes you happy:

Have a quite cup of coffee or tea.

Read without interruption.

Write out your intentions for the day.

Get outside and appreciate alone time.

Meditate.

Identify health goals.

Make a list of professional goals.

Write a list of 21 things you’d like to do in 2021.

Take a break from media.

Celebrate the goodness of each day.

As we ease into 2021, reach your goals by taking one small step at a time.

Saying Good-Bye to 2020 was last modified: December 31st, 2020 by Deb Nelson

Make the Most of December to Improve Your Health and Wellbeing

Welcome December!!! This is a noteworthy day for a variety of reasons, two of which are:

The first day of any month is a reset day.

We all start with a clean slate. Need to get back to good healthy habits? Now is the time. Want to recommit to health goals? Now is the time. Want to set new health goals? Now is the time.

This is the first day of the last month of the year.

That means we’ve all got an opportunity to decide exactly what we want to accomplish to boost our health and wellness in these next 31 days as we say so long to 2020.

My request of you:

DO NOT

DO NOT

DO NOT wait until January to identify small changes to daily living that might improve your health and wellness.

After all, if you run a red light today, you won’t say “Oh the heck with it. I’ll just keep running red lights for the rest of the month, and stop for them in January!”

How will YOU say good-bye to 2020 in the context of your health and wellness goals?
How can YOU improve your health and wellbeing in these next 31 days?

Take a look at this Circle of Life resource. The circle includes 12 categories that the Institute of Integrative Nutrition identified as primary foods. Primary foods feed us as much as the food we put on our plates. Have your primary foods gotten out of balance? The 12 categories are:

Joy                                           Spirituality

Creativity                                 Finances

Career                                      Education

Health                                      Physical Activity

Home Cooking                       Home Environment

Relationships                          Social Life

Make December Count:

    • Complete the Circle of Life exercise.
    • Select one area you’d like to make changes to this month.
    • Put a goal in place. A SMART goal (specific, measurable, attainable, relevant, and time-bound)
    • Get an accountability partner.
    • Celebrate each success as you approach your goal.

Appreciate the gift of December: Take advantage of this final month of the year to spiral up and improve your health and wellness. You’ll be glad you did!!

 

 

Make the Most of December to Improve Your Health and Wellbeing was last modified: December 1st, 2020 by Deb Nelson

Take Time To Be Silly

What if today, and every day, you take time to be silly?

 

Will it be a waste of time?

OR

Will it be an incredibly good use of time?

 

Here’s how taking time to be silly can positively impact you.

Being silly can help you:

    • Reset if you’re feeling stuck on a project OR stuck in a mood that’s not benefitting you.
    • Relieve stress; it’s hard to hang onto tension and negative energy when you’re giggling.
    • Get your priorities in order; it’s amazing how a good laugh can help you see what should be uppermost on your to do list.
    • Become more productive and present in the time you are working.
    • More available and present in the time you’re spending with family and friends.
    • Breathe, feel better, and decompress.
    • Reconnect with someone who’s important to you. Take a break, make a fun phone call, share and appreciate your human side.
    • Remember what it’s like to have fun. AND isn’t that what this wild, wonderful life is about: having fun and appreciating those we love?

What if today, and every day, you take time to be silly?

Need help adjusting priorities to get on the path to health? Let’s connect.

Take Time To Be Silly was last modified: November 9th, 2020 by Deb Nelson

Welcome November: A Month of Giving Thanks and the Thankful Pumpkin

November and thanks go together like peanut butter and jelly. The mention of Thanksgiving brings to mind memories of families gathered around a table for a feast that takes hours to prepare and minutes to devour.

It’s common for us to travel long distances through wild weather to enjoy this annual tradition. Will that happen in 2020? Maybe. Maybe not. Regardless of whether Thanksgiving 2020 looks like Thanksgiving 2019, there is much to be thankful for and celebrate. And there is much anxiety as well.

Spoiler alert – there is good news to report: Enter the Thankful Pumpkin to lend a hand in getting our emotions under control so we can enjoy and appreciate this season of giving thanks.

Thankful PumpkinEight years ago, Amy Latta wanted to highlight positive aspects in her family’s life – to benefit both herself and her kids as she taught them about gratitude and Thanksgiving. Here’s how YOU can enjoy a Thankful Pumpkin:

Buy a pumpkin. Any size, any color will work.

Write whatever it is you’re grateful for (items / people / experiences) on that pumpkin with a permanent marker.

Here are a few examples to get you thinking:

A warm home

Nutritious food for you and your family

Social media – yes, social media can be a good thing! When used for good, it keeps us connected to friends and family, allows us to stay in the know about things that matter to us, and more.

Zoom – to keep you connected with friends, family, colleagues near and far

Favorite places to visit

Television shows that have made you laugh during the pandemic

There is no need to complete your Thankful Pumpkin on one sitting; in fact, it’s great to make this an ongoing event throughout the month.

Keep your Thankful Pumpkin in a place where you and your family will see it regularly. Continual reminders of those things that bring a smile to our face can add a joyful element to your day.PCRM - Nutritious Pumpkin

And, of course, our friends at Physicians Committee for Responsible remind us in the image to the right of the health benefits of including pumpkin in our diet.

Give it a try! Let me know if the Thankful Pumpkin brightens your day and lifts your spirits!

Welcome November: A Month of Giving Thanks and the Thankful Pumpkin was last modified: November 5th, 2020 by Deb Nelson

Get Your Veggie On: It’s National Vegetarian Day

What better way than to kick off the last quarter of the year than with National Vegetarian Day!!

 

Celebrate all things veggie today.

Image from www.forkandbeans.com
  • Take advantage of National Vegetarian Day and reset your dietary pattern.
  • Swap out a sugary snack for a veggie snack (sweet potato with salsa, celery with hummus).
  • Try a new veggie – at every meal.
  • Cook a meal you’ve never cooked before.
  • Have fun with your food.

What’s the big deal about vegetables anyway? 

  • These gems taste fabulous!!!
  • There are so many veggies that if one (or more) doesn’t suit your fancy, just set it aside. There are many more options to choose from.
  • Veggies provide us with fiber. Fiber makes us feel full so that we’re less likely to overeat. Fiber also keeps everything moving through our system. AND so much more.
  • Vegetables are more nutrient dense and generally less caloric than animal foods. That means you can actually eat more food without becoming heavier when you’re following a whole food, plant-based diet.
  • These powerhouse plants can help prevent and even reverse disease.
  • Veggies boost energy – rather than slowing us down.

Take the challenge:

  • Hop online to find a recipe or go to your favorite indie bookstore and buy a cookbook featuring vegetarian fare. (Check out a few of my cookbooks pictured below.)

Celebrate the veggie today and every day!

Having trouble overcoming challenges of incorporating veggies into your nutrition plan? Let’s chat.
Healthy living starts now.

Get Your Veggie On: It’s National Vegetarian Day was last modified: October 1st, 2020 by Deb Nelson

Jump Into Fall

We are one day into fall, and my social media feeds have been exploding with the vibrant colors of the season and over-the-top expectations for this change of season.

My take: Don’t wait for a good fall season to happen. Create a good fall season by taking action to appreciate the many incredible elements of fall.

Identify one action you’ll take TODAY:

  • Apples, apples, and more apples! In New England, apple picking is a sport. The rewards of being able to eat those crunchy apples and making apple crisp are the base of family memories and traditions.
  • Comfort food is in the air. Soups, stews, chilis, and squash are part of the day-to-day during fall.
  • Crisp weather means no humidity. Get out and enjoy the fresh air. There’s nothing like a bike ride, walk, or run on the other side of 90-degree humidity,
  • Sweater weather starts now, and we learn the true benefits of layering as a 40-degree morning can turn into a 70-degree afternoon in early fall. Nothing goes better with sweater weather than plaid.
  • Fall hikes are a gift thanks to the beautiful fall foliage. Hikes are even better when they’re combined with an evening campfire.
  • How about a exploring a corn maze or a going for a hayride?
  • And let’s hear it for those leaves! Leaves for raking, and piles of leaves to jump into and toss in the air.
  • Fall is, of course, associated with going back to school. Not in school? No problem. Take advantage of this season to review professional and personal development opportunities, and put together a list of books to read before year-end. Ready to hunker down? Put a book group together.
  • Fall sports look a bit different this year; football is still here to be experienced in new ways.
  • Fall fairs and festivals also have a different look in 2020. Common Ground Fair is a favorite in my household; we’re going to check in to their virtual fair which is being held September 25 – 27.
  • This festive season includes Indigenous Peoples Day, Halloween, and Thanksgiving. And, of course, we’ve also got election day – exercise that voting muscle of yours!
  • Fall is the season of the pumpkin! Pumpkins have decorated homes and yards for as long as I can remember; jack-o-lanterns have gained in popularity through the years. The rise of pumpkin in the food world, though, has skyrocketed. Pumpkin lattes, cheesecakes, pies, smoothies, pasta, and more!

Get out there. Enjoy fall. Shake up your world a bit, and introduce a new tradition to your life.

Don’t wait for it to happen. Make it happen.

Healthy living starts now.

Jump Into Fall was last modified: September 23rd, 2020 by Deb Nelson