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.

Own Your Health: Those Health Goals Are Within Your Reach

Reach your health goals one step at a time.
Healthy living starts now.
Make small changes to achieve BIG results.

You can own your health and reach your health goals by taking one small step at a time? Small changes lead to BIG results. Really???? Yes, really.

 

Get Moving.

Add some physical activity to your day.

Last year I wanted to run a half marathon. I hadn’t been running regularly in more than four years. The first day I went out to run, I ran a quarter of a mile. Let me repeat that. I ran a quarter of a mile. I put a plan in place and ran three times a week. BOOM!

Running’s not your thing? No problem.

Take a hike, or go for a walk. Walking is an amazing activity: you can walk inside or outside. Start with short walks or hikes and build up as you can.

yogaCrank up the music and have a dance party.

Stretch yourself  with yoga.

Hop in the pool and go for a swim.

Poll your friends and find out what they do to keep moving. Ask if you can join them.

Whatever you do, make it fun!

 

Pump up the volume.

Eat more plants, and change up your nutrition.

Eat a small salad before lunch and dinner.

Have a Meatless Monday. Yes, you can do it. Oatmeal for breakfast. Hummus and tabbouleh on a bed of greens or in a pita pocket for lunch. For dinner

Will Bulsiewicz, MD, MSCI, author of Fiber Fueled, suggests we eat 30 different plants each week. Start small: break that down and the goal seems reachable. 30 different plants over 7 days = 4.3 per day. An apple as a snack and portobello tacos takes care of you on Taco Tuesday!

Plants can keep you full between meals, too

Oil free hummus

Sweet potatoes and salsa

Bananas, nectarines, watermelon, apples, berries…

Dessert treat – fudgy vegan brownies

Experiment with plants you’ve never had before; if you find you don’t like something, leave it behind. Since there are thousands of plants to choose from, you’re bound to find some that appeal to you.

Drink up.

Water, water everywhere…

Start slow. Add 4 ounces in the morning and another 4 in the afternoon. Not a fan of water? Add a little lemon or lime juice, or slice up a strawberry and put it in to add a fresh flavor. Still not there? How about a slice of cucumber? Before you know it, that 8-ounce glass of water will be your beverage of choice a few times a day.

As a bonus of drinking water, you may find that you don’t have those cravings to snack as much throughout the day. Sometimes we’re actually dehydrated when we think we’re hungry.

Pro Tip: Go for the water before reaching for the snack. Wait 15 minutes to see if feelings of hunger are gone.

step by stepHow to begin?

Set clear, smart goals.

Smart goals are:

Specific

Measurable

Attainable

Relevant

Time Bound

Write those goals to help cement them in your mind. Got a planner? Put them in your planner. Print those beautiful goals. Post them in places you’re sure to see them throughout the day.

Keep those goals front and center. EVERY DAY.

 

Move from plan to action.

Start with one choice

Get Moving

Pump up the Volume OR

Drink Up

Small steps.

Increase as you can.

Try this approach and see if you find that you actually do own your health. Let me know how it works for you!

Own Your Health: Those Health Goals Are Within Your Reach was last modified: July 27th, 2020 by Deb Nelson

EXPLORE THE POWER OF SMALL CHANGES: TAKE ACTION TUESDAY

One thing that’s been a shining star during this pandemic: small changes can produce big results. While I’ve always had a great appreciation for making small changes, this time of forced sheltering has underscored my love of the small change.

During the month of June, I hopped on a Facebook Live every morning to share two tips: one focused on living well, the other focused on eating well. (Details of that challenge here.) What a gift that experience was! I got to offer up some great info with some dedicated followers, and I had to be disciplined about identifying tips that would add encourage people to take action without being overwhelming. Great learning experience for all!

In the spirit of small changes and taking action, I’m introducing Take Action Tuesday where I’ll suggest one action you can take. I’ll be live here on Facebook at 8:00 a.m. EST every Tuesday morning in July and August. I’ll offer up one action you can take – or modify –  to pump up the volume of your good health.

Since the Take Action Tuesday takes place on Facebook, the videos will be available for replay. No excuses if you can’t make it at 8:00 a.m. (EST). Feel free to send suggestions to me if there’s an area that you’d like to focus on. I hope you can join the fun and work toward meeting your health goals.

Let’s do this!

 

EXPLORE THE POWER OF SMALL CHANGES: TAKE ACTION TUESDAY was last modified: July 2nd, 2020 by Deb Nelson

Unplug: Take A Break From Technology

How many times have you said or heard any of these phrases?

 

“Just turn off your phone!”

“Why can’t you just switch it off?”

“Can’t we just talk to each other?”

You’ve probably gotten a number of warnings from family or friends to turn off your phone and other devices. You might have even rolled your eyes when you heard them. I mean, can you imagine living without technology? Some days I feel as though my phone is my best friend. Say what?!?

 

That phone of mine opens up lines of communication that were impossible for past generations to experience.

 

Is it really that dangerous to stay connected to our devices?

 

The answer is a resounding YES.

 

The Effects Of Always Being On

 

Electronics make our lives better in many ways, including keeping us in touch with friends and family around the world. We’ve also experienced the benefit of staying in touch with colleagues and conducting business thanks to technology during this time of sheltering at home. But being connected to others constantly can wear on our well-being. It can cut into our long-term happiness and lower our overall satisfaction with life.

 

The benefits of taking a digital detox (or even small steps toward one) are far-reaching. People who have taken a break from technology report a sense of feeling more closely connected to those around them. When we’re tied to our devices, our priorities shift from spending time with those we care about in person. Stress can easily increase. We may feel more depressed and more alone in general when we spend an excessive amount of time using electronics to communicate with others, rather than communicating face to face.

How To Ease Into A Digital Detox

A digital detox doesn’t have to mean you cut out technology altogether. You can take gentle steps toward using your devices less and listening to your body and mind more.

 

Here are a few guidelines to create your own digital detox. Use as many or as few as you’d like:

  • Purge yourself of unnecessary electronic equipment. This approach can apply to entire devices all the way down to the apps on your phone. Take time to be critical about which electronics you use with regularity. Even eliminating half the apps on your phone narrows down your electronic clutter. It can lighten your mental load, even if you don’t stop using your phone altogether.
  • Schedule your social media posts. If you’re responsible for posting your company’s social posts, taking just a little extra time to schedule those posts ahead of time frees you up to take a break from technology.
  • Write in a journal.  Some free writing in a journal can ease your mind and ease your desire to record yourself publicly.
  • Take mini-breaks. You don’t have to give up your electronics for a very long time if you’re not ready for a day-long break. Take an hour or two off; if you’re feeling like staying unplugged is going well, add another hour or two. Plan to unplug for two hours before bedtime.

 

Have you ever attempted a digital detox? How did it go? I’d love to hear your thoughts in the comments!

 

Join us for the June Challenge: Live Well. Eat Well. Be Well.

Unplug: Take A Break From Technology was last modified: June 5th, 2020 by Deb Nelson

Join Me For The June Challenge: Live Well. Eat Well. Be Well.

Put your health front and center for the entire month of June. Focus on taking two positive actions each day to put you on a path to healthy living.

 

What is this challenge, you ask? 

  • Best news evah: the challenge is simple AND painless!!
  • Each morning during the month of June I’ll offer up two tips for the day at 8:00 a.m. EST* via Facebook Live. One tip will focus on living well, the other will focus on eating well. Together, they help put you on a path to being well.
  • Join me each day during June, and at the end of the month we will have explored 60 tips to encourage you to Live Well. Eat Well. Be Well.
  • Can’t join me when I go live? No problem. Tips will be on my Facebook page whenever you’re able to hop onto Facebook.
  • The challenge is designed to fit into your day without overwhelming you – give it a try! See which elements of the challenge resonate with you. Maybe something you thought would be unappealing actually fits perfectly into your life.

How do I join?

  • There are a couple of way@s for you to opt-in. Choose whichever option works best for you. Either way, though, please let me know via Facebook which tips you find most valuable.
  • You can keep it totally informal. Just check in to my Facebook page and watch the Facebook live recording every day in June.
  • Want something a tad more formal? (Because this is low key on formality.) Send me an email at deb@bewellcg.com, and I’ll pop you an email reminder on May 31 and will followup with a check-in email mid-way through the month.

Why now?

  • Take the first stepWe’ve been cooped up for two long months!! This is an ideal time to focus on action we can take to feel better and get (or stay) on track with healthy living.
  • June is the perfect seasonal segue. We’ll be transitioning from spring to summer during the month of June, which presents us with the opportunity to pair new habits with a new season.
  • NOW is the best time to add positive action as a permanent part to our daily routine.
  • Positive action breeds positive action. Taking the first step makes the second step a whole lot easier.

Overcoming Obstacles to the June Challenge

  • Get a challenge partner. That will help to keep you motivated throughout the month.
  • Stay engaged on the Facebook page.
  • Acknowledge that every tip might not make you want to do a cartwheel. Give it a try anyway.
  • Make a commitment to taking action that supports your health for 30 days.

 

Got questions? Let’s connect. I hope to see you in the June Challenge: Live Well. Eat Well. Be Well.

Healthy living starts now.

*Time may vary throughout the month. I’ll keep you posted.
Join Me For The June Challenge: Live Well. Eat Well. Be Well. was last modified: May 29th, 2020 by Deb Nelson

The Silver Lining of Sheltering at Home

Yikes! We are closing in on 60 days of sheltering at home. I’ve written a bit about what we’re missing during this time of isolation, the importance of taking time to relax, and some pretty cool random acts of kindness. What’s left to write about, you ask? Let’s dive into the unexpected upside of forced time at home.

I put a call out to some folks asking them to let me know if they’d discovered any silver linings resulting from this thing we now call sheltering at home. And they did not disappoint.

For the record, not everyone had a silver lining to report. And that’s okay. This is new territory with lots of ups and downs. Each day presents a new challenge. These challenges present opportunities for us to discover new skills and interests, rediscover likes and dislikes, and to look at our lives through a new lens.

Take a read of these silver linings. If one of them resonates with you, give it a try.

  • My garden is going to be in great shape. We have increased interaction in our neighborhood via email so that’s really great.
  • We are eating in more and cooking really nice meals. We have dinner together every night. That hasn’t happened since the kids were wee little babes [they’re now in college]. Every Friday night we have a themed dinner / cocktail hour.
  • The Silver Lining of Sheltering at HomeIt hasn’t been as bad as I thought it would be. It has also made me really appreciate the little things like a walk on the beach or a drive on a sunny day.
  • Don’t have to go to places that you don’t want to go. Can take a nap whenever you want to.
  • I’m trying to get into the Now. Here. This. sentiment of paying attention to what’s happening right here in my space: Not worrying about the future, which I can’t control. And not brooding about the past. Which I can’t fix.
  • There are so many things that I am grateful for and feel are of benefit during this time. I am starting from a good and comfortable life, in a good and comfortable place. I am safe and I experience love daily. It is much easier for me to get out for a walk than people in big cities. And so this morning when I was getting ready to do some writing and I was doing my 10-minute meditation prior I realized that for me the best advice to others is to think about how they want to view and find self-care for themselves whether that is through nutrition or some method of exercise, intellectual pursuits, creative endeavors, or social interaction with people as best they can online, or even giving to others  – whether that’s within their family or strangers. What does self-care mean to people and how can you “up” that during these difficult times? The silver lining? A chance to think about how we care for ourselves and to make that a little bit better.
  • Many people start their emails with kind words like hope you and your family are staying safe.
  • My husband being laid off from a job where he was not valued and now getting so many projects done. Our home is becoming a more relaxed and welcoming place.
  • Seeing the stories on the news of people leaving the hospital after their families were told that it was unlikely they would survive.
  • The outpouring of the financial assistance to so many from so many.
  • The silver lining for me is that there is no traffic when I drive back and forth to work. I am gaining an hour and a half of productive time every day.
  • We have seen and talked to more neighbors and folks around town during walks than ever before. Also, we will not have to replace cars or dress clothing as quickly.
  • My patients and students are very appreciative. And I do like the family game nights.
  • The Silver Lining of Sheltering at HomeI’m working through my book piles like crazy.
  • Opportunity to deepen relationship with self. I’m thinking opportunities to get to know someone who doesn’t agree with you.
  • Spending more time with family. Getting to slow down more. And, of course my favorite – TV🤣
  • We painted pottery last night.
  • The dog is living her best life right now! My husband and I take her for a walk every morning.
  • We are doing less shopping for things we don’t really need because shops are not open. So I feel good about not buying so much junk that ends up in a landfill.
  • Having a home business was a good idea!
  • It’s OK for the house to be a mess because you know no one is going to stop by unannounced!
  • We take family walks. Kids look forward to it each day. At night when I ask the boys the best part of their day, one of our boys consistently says “having you home.”
  • The Silver Lining of Sheltering at HomeCaught up on yard work.
  • Even though we are still working, not having the rush of traffic, school and extracurricular activities makes the days and nights less stressful.
  • My silver lining is knowing that “This, too, shall pass” and it has reminded us of how fragile we are. Maybe people won’t take things, including the environment, so much for granted.
  • It is not about my online presence but my relationships. I’ve cut back most of my online marketing and only focused on my essential relationships.
  • Lots of introspective time like I’ve never had before to really consider what’s important, what I want my life to be like. Actually taking time for me and all those things I said I was going to do someday. Also reconnecting with hubby and kid in more meaningful way. Realizing how much you buy that you don’t really need. And taking time to delve deeper into my Spirituality. On the flip side, I’m finding the divisiveness really disturbing and am really rethinking social media.
  • I like the fact that I don’t have to wear makeup or jewelry and I can wear the same outfit two sometimes even three times!
  • After 7 years of using my sewing machine, I just realized it has a cutting feature…just push the little scissor button!! Technology!
  • Although the shelter at home was thrust upon us, it’s given us time to ponder a quieter life & gave us a sneak preview to what retirement may feel like – we like it😊

Take time today to think about some of the discoveries you’ve made over the past 60 days. Congratulate yourself for a job well done.

Many thanks to all of you who responded so quickly to my request
for help in writing this blog post.
The Silver Lining of Sheltering at Home was last modified: May 13th, 2020 by Deb Nelson

Acknowledging Losses During Corona Quarantine

What are you missing during this time of isolation?

Friends ~ Family ~ Hugs ~ Freedom ~ Face-to-Face Conversations 
Co-workers ~ Control ~ Contact ~ Beaches ~ Restaurants
Traditions ~ Work ~ Normalcy ~ Spontaneity ~ Volunteering
Travel ~ Paycheck ~ High Fives ~ Shopping ~ Team Sports
Sense of Security ~ Community ~ Focus ~ Balance

While walking along one of the only beaches still open to the public in Southern Maine this weekend, I saw these shells that someone had arranged to spell out MISS YOU. It was a beautiful and painful sign of the times.

How are you handling these feelings of loss? Do you take time to think about whom and what you’re missing, and how that makes you feel?

Acknowledging these losses is important – sure, some of these losses might appear relatively trivial on their own. When we look at the cumulative losses based on changes to our lives that are out of our control, however, we can understand why we might be feeling out of sorts.

Cut yourself some slack and take a break when you need to:

Go for a walk or run
Take a nap – set your alarm for 20 minutes
Listen to music
Meditate

Take advantage of time at home

Play a game of catch with your kids and/or significant other
Cook up a surprise lunch for whoever’s in your quarantine kingdom

Be Creative

Write a gratitude list: 3 things you’re grateful for
Take an online course
Ask for Help
Don’t go it alone ~ reach out to a close friend and let them know you’re having a tough time

Corona quarantine is a wild time for all of us. Self-care is important; tune in to yourself. Keep an eye out for those in your circle.

 

Acknowledging Losses During Corona Quarantine was last modified: April 21st, 2020 by Deb Nelson

RELAX: TAKE TIME TO DO NOTHING

Yes, you read that title correctly: do nothing. Make it a priority to do nothing. You get to set the rules. You decide how long you’ll do nothing.

Breathe.

Put your phone away.

Take a break from the media.

Step away from the keyboard.

Snuggle in with your favorite blanket.

Close your eyes.

Breathe. And breathe. And breathe.

Take good care of yourself.

 

RELAX: TAKE TIME TO DO NOTHING was last modified: April 14th, 2020 by Deb Nelson

Random Act of Kindness for the Win

A wild and unpredictable time. That is how I’ll remember Spring of 2020.

 

Coronavirus. COVID-19. Press Conferences. Lockdown. Uncertainty. Fear.

 

And yet, in the midst of this turmoil we find kindness. Every. Single. Day.

Random Acts of Kindness when we need them most.

Random Acts of Kindness delivered to me.
    • Homemade bread arriving on my doorstep.
    • A gift card via email to a local restaurant.
    • Phone calls, emails, text messages, zoom calls.
    • Fruit for the taking left on a table at a park.
Random Acts of Kindness throughout our community.
    • Neighbors meeting neighbors – a smile, a wave, a brief hello on a now daily walk.
    • Neighbors supporting neighbors through community groups.
    • Quarantine Karaoke on Facebook
    • Volunteers arriving at nonprofits to serve those in need.
    • Donors sending funds to allow nonprofits to continue their work and expand their offerings to people who unexpectedly find themselves unemployed, hungry, and scared.
    • People keeping businesses alive by buying gift cards to be used when businesses re-open.
    • This list just scrapes the surface.

  •  Kindness First. Always.

Random Act of Kindness for the Win was last modified: April 8th, 2020 by Deb Nelson

COVID19: A Good Time To Be A Vegetarian

As I walked into the grocery store late yesterday afternoon, a now familiar scene played out. Some aisles were eerily empty – not an

Not much to choose from here.

item remained on the shelves. Other aisles had fewer options to choose from than we’re used to seeing. Still other areas of the store seemed fully stocked.

Lucky me! The fruit and vegetable area of my local grocery store was beautifully and fully stocked. I had my choice of a wide variety of fruit and veggies – every color of the rainbow was available for the buying. This stood in stark contrast to the shelves that are usually filled with meat, pasta, and a variety of prepared foods.

People – take this opportunity to add a few more veggies into your world. Why? Well let me tell you:

Vegetables contain fiber – you’ll find no fiber in any animal products. Fiber helps us maintain a healthy weight and bowel health, lowers cholesterol. Yay fiber!

Vegetables fill you up and help keep you from eating excessive

load up on onions and potatoes
Fuel up on onions and potatoes

amounts of food. Yes, they do – have a sweet potato with some salsa or a russet potato with chili.

Vegetables provide us with plenty of protein. Go for peas, spinach, kale, broccoli, mushrooms, asparagus, or Brussels sprouts.

Hop on the veggie train with me, and add a side of fruit while you’re at it. Grab an apple, banana, or orange and fuel your body with food that treats it well.

If you find yourself working from home, make sure you do a few other things to help you through this time of COVID19:

Go for a walk. Schedule time every day to get outside – get some fresh air, get some exercise, clear your head.

Stay hydrated. Drink water.

Have some healthy snacks on hand. Stock up on carrots, celery, hummus (make your own), salsa and cucumbers, and fruit.

Sleep. Most people need 7 – 9 hours of sleep to function optimally. If you’re not getting the sleep your body requires, your happiness and productivity are sure to suffer.

Meditate. If you’ve already got a meditation practice in place, keep it going. If meditation is new to you, start a practice.

Use technology to stay connected with friends and family.

Take good care of yourself – starting with an extra serving or two a day of veggies! Need help making diet and lifestyle changes? Let’s chat.

Healthy living starts now.

COVID19: A Good Time To Be A Vegetarian was last modified: March 18th, 2020 by Deb Nelson

December Challenge: Week Four. Enjoy!

DECEMBER 2019 CHALLENGE

We’re focusing on implementing a new habit each week for the last month of this decade. Last week’s challenge: Get moving. Week two challenge: add more water to your day. Week one challenge: eat an apple a day. How are you doing with these three additions to your daily life? Are these small changes helping to crowd out food that shouldn’t be a part of your daily nutrition? Has adding movement to your day given you more energy?

WEEK FOUR: ENJOY!

This last full week of the decade will most likely be filled with friends and family – as well as end-of-year deadlines.

Take a break from the action and check in with yourself. Ask yourself a few questions:

December Challenge: EnjoyAm I spending time with people whose company I enjoy?

Am I working toward goals that are important to me?

At the end of the day / week / month / year, do I feel happy and energetic or lethargic?

Am I having fun?

Am I exploring new interests?

What can I do to make this day great?

What do I want the next year to look like?

Have a wonderful holiday season, take a moment or two to yourself when you need to and a few deep breaths to re-center and de-stress. Yes, fun times can also be stressful.

I hope you’ve enjoyed this December challenge and have found that eating an apple a day, drinking more water, and moving your body more has had a positive impact on your health. Life is good. Enjoy the ride.

You’re in control. Healthy living starts now.
December Challenge: Week Four. Enjoy! was last modified: December 23rd, 2019 by Deb Nelson