Navigating Nourishment Podcast

It's a bit more care-free, more activity (usually) and longer days. It's also a time where supportive group dynamics can make a difference in your health goals. With all that and YOU in mind, we created a Habit Hacking group program. Want to implement, change or upgrade a habit or two this summer that will feel extra good!? We’ve got strategies to help you get that done. Join our 6-week summer group starting July 11 on Zoom, Mondays 8:30-9:30 am. Start each week inspired. Details and registration here.

We were lucky enough to have two conversations with fitness coach, Lisa Perry of Shore Bells. This podcast is our second conversation. Getting to know her, we spoke the same health-focused language, and because we are all coaches, we connected over our philosophies and our identities. She is so passionate about what she does and this comes through in our conversations. Just by listening, we're sure you're going to be inspired to up your health game. Here's the transcript. Edited for clarity. Debbie We're interviewing today, someone I've known for a really long time, Lisa Perry of Shore Bells. We're so happy to have you here, Lisa. And she's had such a great story that we talked with her about last week. And we were like, we have to get her on the podcast, because she's got a story our listeners have to hear. We are so happy to have you here and let our listeners hear all about you and what's going on and your business and how you can help others. Lisa 00:26 Thank you for inviting me on, it's very exciting to talk about this stuff, I'm very jazzed about it. Debbie 00:31 So, what's fascinating about your story, is the fact that you were conforming, for the first half of your life, you were conforming, doing what you thought other people wanted you to do what you think you should do. And then you broke out of that, and started doing what you wanted to do, and found out that what you were doing and what you wanted to do, you were actually really good at. And now you've kind of taken it on and inspiring others through their own transformations. Wendy 01:02 One of the things that really sparked my interest in our conversation last week was this idea that you had an inner athlete that you had never really tapped into. And you found that and it really lit you up. And I think most of us in the second half of our life are, especially in transition, whatever that transition might be, you know, empty nesters, divorce, retirement, moving--any of those things, we're trying to find what lights us up. Lisa 01:38 In this process from the old me of doing what was maybe expected, I thought was expected, of me as a woman or whatever, versus doing what I wanted to do. Along with that, and kind of in the same arc was me kind of not liking my body, feeling like I never could be the ideal physique, or whatever it is, body weight, body type, this thing, and kind of being unhappy with what I was doing gave me license to just be okay with being happy with my body. I didn't like my body. I felt very uncomfortable. I just always felt very misplaced, and just generally disconnected. And as I began to explore things my body could do. So, the transition from old to new, had a section in the middle where I was kind of exploring, and I got into yoga a little bit. That made me be like, “Oh, my body can do cool things. Like, maybe I don't hate it so much, maybe my body is okay. And you know, maybe what these other people think about my body or what I think it should be like, maybe I don't need to listen to that. And just see my body can do.” And it gave me more confidence. And then, you know, by the time I finally started strength training, as an extension of trying to chase this physique ideal, right? I had had the baby, I breastfed, and then I gained some weight. And, you know, just wasn't feeling good about myself in many ways. And I wasn't liking my career. And it was like, I hit that point where I think a lot of people get to, in their 40s, or whatever your middle age, where they're like, you know, “something's gotta give.” I don't know what that something was. But in the transition to chasing this weight loss goal, which became something I don't even care about anymore, so much. It was more like the body type. I discovered that, “Oh, I'm good at strength training,” and “oh, maybe I don't hate my body.” And, “oh, hey, my body can do all this cool stuff.” So it was like, I not only liberated myself from a career path I didn't like,

Our gut is our immune system. We can't stress that enough. Take your gut seriously! Listen to find out why it's so important. Here's the transcript: Debbie  Today, we're gonna talk about our microbiome. In other words, our gut. Wendy  Our gut flora!  And everything it affects and everything it's connected to in our health and our wellness. Debbie  Right. Because you may have heard this statistic already, but gut bacteria out numbers are human cells 10 to one. Wendy  Whoa! So, we're made up of more bacteria than-- Debbie  --we are human. Yeah. Wendy That’s pretty wild. Debbie I remember when I first heard that, somebody said something like if aliens came down and scanned us, we would come up as bacteria, not humans. So that's why we have to take care of it, right? Because if that's how much is in us, it's obviously ruling our bodies. It's probably, you know, more of a ruler to our bodies than our brains are! Wendy  Right! And I think that as we understand our bodies even more, because I still, as I said, to many people, we're still at the infancy of really understanding our body. I mean, science just keeps understanding and keeps uncovering. And the microbiome is something that Hypocrites said it a long time ago, when our guts off, the rest of us is off, but we're just now catching up to that wisdom. Debbie  That's right. The science is catching up. It's like we knew about it, because we say with that gut feeling.  You know, go for the gut. We know--we know this intuitively. But science is finally on the bandwagon. So how do you know that if your microflora is off, I mean, I think probably a majority of us have somewhat of an imbalance in our gut. But others have a lot more--they're uncomfortable or they're sick, or they don't feel well, you know, every once in a while or daily because of it, and they don't even know what it is. So, how do we know that we can say, oh, that's the gut? Wendy  Well, let's start by the obvious--I mean, the obvious is our gut. So if we have any kind of gut pain, or gas or bloating or constipation, or diarrhea or anything directly connected, we know that there's something off there that we need to address. So digestive issues is number one, for sure. Debbie  Yeah, a lot of people are diagnosed with irritable bowel syndrome. And that's sort of been kind of off the charts is “okay, that's sort of a, an umbrella to other problems.” It's not necessarily a diagnosis anymore. But what else is there? It's a lot of people have mental, there's some mental issues going on because of our gut flora. Wendy  Yeah. Everything from brain fog, and being indecisive to Alzheimer's, and dementia. Debbie  Schizophrenia. Wendy  Yep. And Depression. Debbie  Depression. Absolutely. Wendy  And we're taking a lot of pills. For the depression, when there could be a connection to the gut--we get our gut microflora, under wraps. Debbie  But that's it, there's also diagnosis of OCD and bipolar disorder, and they've been diagnosed off the charts lately. And I have a feeling that a lot of that has to do with our gut flora. Not that you don't have those genes. You may have the genes, but they might not be disruptive to your life if you had a healthy gut. So think about that. If you know someone or you are suffering from some kind of mental problem that's really affecting your life. Trust your gut. Wendy  The next one is our mineral deficiencies or vitamin deficiencies. If our gut is off, what is the possibility therefore of us not actually absorbing all of the yummy, delicious, nutritious food that we're actually putting into our body? So, we're always saying, you know, you can eat the perfect foods, and not absorb them and still be off and not be well. So yeah, we are what we eat, but we are more of what we actually absorb. Debbie  Good one--good way to put it.

Ready to add a dash of playfulness and a sprinkle of self-compassion into your day? In this episode of Navigating Nourishment, we welcome the wonderful Grace Conte, who wrote the delightfully creative Creature Comforts at Your Fingertips. In her book, Grace fills every page with animal-inspired hand mudras, drawing on ancient wisdom like Jin Shin Jitsu. With every page, children (and the child in you!) are invited to roar like a lion, flutter like a butterfly, and discover how simple hand gestures can help calm big feelings, build confidence, and spark resilience. The playful, colorful illustrations make these practices feel like a joyful adventure through the animal kingdom—one where everyone is welcome. What we love most about this book is these gentle, mindful tools aren’t just for kids. Grace shows us that anyone can weave a little self-compassion and mindfulness into their daily routine, one playful “creature comfort” at a time. The magic is in the small, consistent steps of self-compassion. Find the book: Amazon, Barnes and Noble, Austin Macauley, Waterstones (UK). Follow Grace on Social Media: Linked In, Instagram, Facebook Creature Comfort Ideas In our conversation about the book, Grace offers a variety of simple, accessible practices that can be woven into daily life to nurture self-compassion and emotional well-being. Here are some ways to integrate these practices: 1. Hand Mudras and Gestures Grace describes using hand positions (mudras) inspired by nature and ancient practices like Jin Shin Jitsu. For example, making a gentle fist with the thumb tucked in (Adi Mudra) can help to feel grounded and promote a sense of safety.  Practicing these mudras as a daily ritual, and especially during moments of stress, can help regulate emotions and foster self-kindness. 2. Mindful Tracing and Doodling The book encourages tracing animal shapes or doodling. This practice engages both hemispheres of the brain and provides a calming, full-brain response. Setting aside a few minutes each day to trace, draw, or color can help quiet the mind, reduce anxiety, and promote creative self-expression. 3. Pausing and Stillness Grace emphasizes the importance of pausing—taking intentional breaks to check in with oneself. This can be as simple as a few deep breaths, a moment of silence, or a mindful hand gesture. Regular pauses throughout the day help build self-awareness and compassion. 4. Playfulness and Joy Grace specifically designed the practices to be playful and joyful, so they appeal to both children and adults. Approaching self-care with a sense of play can make it more sustainable and enjoyable. 5. Gratitude and Affirmation Practicing gratitude, even in small ways, is a powerful mindfulness tool. Taking time each day to acknowledge something positive or to affirm one's own efforts can boost emotional well-being. 6. Integration with Daily Activities These practices can be incorporated into everyday routines - commuting, before meals, during work breaks, or as part of a bedtime ritual. The key is consistency and gentle repetition, not perfection. 7. Modeling for Others Grace notes that these tools are beneficial for all ages and can be shared within families or groups, creating a ripple effect of compassion and emotional intelligence. By embracing these simple, mindful practices, we can all gradually build greater self-compassion, resilience, and emotional balance into our daily lives. You've heard it from us before! Small, consistent steps and trusting the process, rather than seeking immediate results, is key to moving forward. We encourage you to pick one or two of these practices and play around with incorporating them into your daily life. And buy the book for yourself, a child, a friend and a neighbor to spread the ripple effect of self-compassion.

We are on a quest to find out how to eat more vegetables. Welcome to Navigating Nourishment Podcast. Be honest, do you love vegetables or not? In the latest episode hosts Debbie and Wendy dive deep into the vibrant, colorful world of vegetables—just in time for the bounty of the season! This episode is a celebration of everything fresh, local, and nourishing. Debbie and Wendy share their own experiences at the market, the joy of discovering new produce, and the challenges many of us face when it comes to trying unfamiliar vegetables. They discuss why we sometimes resist adding more veggies to our plates, from old stories we tell ourselves to the convenience of prepared foods that hijack our taste buds. But it’s not just about the “why”—it’s about the “how.” The hosts offer practical tips for overcoming resistance, discussing your palate choices, and making vegetables a delicious and exciting part of your daily routine. Whether you’re a seasoned veggie lover or just starting to explore, you’ll find inspiration to pick up something new at the market, experiment in the kitchen, and nourish your body with the incredible variety nature offers.  Here are some of our tips on how to eat more vegetables: Embrace curiosity: Challenge yourself to try a new vegetable or recipe, even if it’s just once a month. Remember the benefits: Vegetables are packed with polyphenols, antioxidants, vitamins, minerals, fiber, and even protein—everything your body needs to thrive. It’s okay to start small: Even if you’re not used to cooking vegetables, there are plenty of resources and recipes to guide you. Don’t be afraid to ask for help: Reach out to Debbie and Wendy if you need tips on preparing something new. Debbie and Wendy also share stories from their coaching practice, highlighting how challenging your mindset can open up a world of delicious possibilities. Plus, they invite you to check out their website for recipes, resources, and updates on their cookbooks—including the beloved Nourish-a community supported cookbook and the upcoming cookbook Seasoned. Ready to get inspired? Listen to the episode, try something new, and join the community of veggie enthusiasts! For more tips and updates, follow Nourish Coaches on Facebook and Instagram, and visit nourishcoaches.com. Bon appétit—and happy veggie exploring! Read more about the summer harvest list here.

Do you wish you had a Menopause Adventure Guide!? In this episode of Navigating Nourishment, we're busting a few menopause myths wide open. We share a new approach that might be worth investigating. Three reasons you'll want to listen: 1. Discover why menopause is NOT just about hot flashes - there's so much more happening that no one talks about 2. Learn how to work WITH your changing body instead of fighting against it, saving you years of frustration 3. An invitation to gain practical, actionable insights from women who have already navigated this journey and come out stronger on the other side Whether you're just starting perimenopause or deep in the midst of hormonal changes, this episode will give you hope, humor, and helpful strategies to reclaim your health and energy. Get ready to see menopause in a completely new light. Links we promise in this episode: Debbie's Menopause Adventure Guide book interview with an expert what menopause is Want to join the menopause group? Want to meet One-to-One?

On today's Navigating Nourishment Podcast, we talk with licensed clinical social worker and founder of Mindful Therapy of Monmouth County in Matawan, NJ, Nicole Wegweiser about our relationship with our body and food - as it relates to anxiety, relationship struggles, life transitions and - for some of our listeners - trauma. Nicole Wegweiser, LCSW, discusses her trauma-informed therapy approach, emphasizing the impact of both major and minor traumas (big Ts and little Ts) on individuals' lives. She explains how early experiences shape self-perception and behavior, particularly around food and body image. Nicole highlights the importance of reconnecting with one's body and intuition, using techniques like hypnosis, EMDR, and ketamine-assisted psychotherapy. She shares her personal journey of trauma and recovery, which inspired her to become a therapist. Nicole stresses the need for self-compassion, acceptance, and the integration of body and mind in therapy. We really loved this conversation with Nicole and hope that anyone with trauma reaches out for her support. Your well-being and health may depend on it and you are so worth taking care of. Navigating Nourishment Interview with Nicole Wegweiser Alignment of Approaches in Therapy and Health Coaching Nicole explains the complexity of therapy sessions, emphasizing the need to understand each client's unique history and problems. We discuss that clients often seek simple solutions for complex issues like weight and energy. Nicole introduces the concept of "big Ts" and "little Ts" in trauma, explaining how even minor traumas can have significant impacts. Impact of Trauma on Body and Food Relationships Nicole unpacks the term "trauma" and its impact on people's relationship with their body and food. She explains the difference between "big Ts" (major traumas) and "little Ts" (repetitive, minor traumas) and their cumulative effects. We share examples of how trauma can manifest in eating habits and self-perception. Nicole discusses the importance of healing negative cognitions and developing a healthy relationship with food. Challenges of Disordered Eating and Societal Influences We discuss the influence of marketing and societal norms on disordered eating behaviors, and Nicole explains how societal messages about food and body image can lead to unhealthy habits and self-sabotage. We explore the concept of the "rebel" within us and how it can manifest in eating behaviors. Nicole emphasizes the need for self-compassion and re-parenting to overcome these behaviors. Connecting with Intuition and Body Awareness We discuss the importance of reconnecting with our bodies and tapping into intuition and body awareness. Nicole explains how trauma can lead to dissociation and how therapy can help re-establish this connection. Nicole provides practical tips for listeners to start reconnecting with their bodies and developing self-compassion. Specialties and Modalities in Therapy Nicole outlines her various specialties, including working with: Depression, Anxiety, Trauma, Eating Disorders, Relationship Issues, Life Transitions, Stress, Grief, Addictive Behaviors, Body Image, Sexual Abuse, Intimacy, Pre-Marital Counseling, and Ketamine assisted therapy. Nicole explains the science behind ketamine and its role in reconfiguring neural pathways and facilitating change under the guidance of a trained therapist. Personal Story and Journey to Therapy Nicole shares her personal story of trauma, including a sexual assault and subsequent mental health challenges. She explains how her experiences led her to become a therapist and specialize in trauma-informed care. Nicole emphasizes the importance of self-compassion and understanding one's own story in the therapeutic process. The Role of Therapy in Preventing and Healing Trauma Nicole highlights the role of therapy in addressing underlying issues and preventi...

What habits are tripping you up? What habits do you want to start? Let's start with One Habit Stronger. Welcome to Navigating Nourishment, where health coaches Wendy and Debbie break down their Five Foundations of Health into simple, achievable steps. In today's episode, we're diving deep into how small, consistent actions can transform your well-being. Whether you're feeling overwhelmed by health advice or looking for practical ways to improve your lifestyle, we'll show you that meaningful change doesn't have to be complicated. Join us as we share our personal commitments to nutrition, sleep, movement, mindset, and connection - proving that one small habit can be the start of something powerful. Wendy references CoolSonics app to reduce her hot-flashes. We highly recommend!!! If you want to learn about it more, we interviewed the founder: Energy Medicine via Audio Files with Geoff DePaula Part I

Welcome to Navigating Nourishment, where we explore holistic approaches to health and well-being. Today, we're thrilled to introduce Dr. Roberta Garceau, a practicing dentist, certified Yoga and Ayurveda instructor, and author of Bliss, Not Burnout: Hope for Healthcare Providers. Roberta brings a unique perspective on wellness that bridges Western medicine and traditional healing practices. Her journey from dental practice to holistic health is not just inspiring, but transformative. She embodies the idea that true health is about more than just treating symptoms—it's about understanding and nurturing ourselves from the inside out. Join us as we dive deep into elemental wellness, self-care, and the power of tuning into our inner wisdom with the remarkable Roberta Garceau. We really loved our time together. More about Roberta Dr. Roberta Garceau is a practicing dentist, certified yoga and Ayurveda instructor, professional speaker, Diplomate of the American Board of Dental Sleep Medicine, and Amazon best-selling author of Bliss, Not Burnout: Hope for Health Care Providers. She blends these passions into Elemental-Wellness, her unique brand of integrative medicine, to help others improve their health, function, self-esteem, and overall well-being. Fostering self-awareness, Roberta is passionate about helping others to empower themselves and live with greater wellness. She and her husband, Jerry, reside in Connecticut and enjoy spending time outdoors with their adult children, Jacenda and Liam, as well as their dogs. Follow on Instagram

In this heart-centered episode of Navigating Nourishment, hosts Wendy and Debbie open up about the passion projects that fuel their own self-nourishment—and how they hope to inspire others to do the same. Wendy shares her soulful new path as a meditation teacher on Insight Timer, where she’s already published 12 beautiful guided meditations and is committed to sharing one each week throughout the year. Her series, Grounded With Wendy, is designed to bring moments of peace and clarity to anyone seeking calm in the chaos. These meditations are free. Debbie introduces her empowering book, How to Be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day—a 90-page guide filled with simple, doable steps for feeling better without the overwhelm. She also gives a sneak peek of her next project, The Menopause Adventure Guide, a practical, uplifting resource for navigating menopause with grace and confidence (no medical jargon—just real-life support). Throughout the episode, they reflect on how powerful it is to share from the heart—and how much they appreciate your reviews and feedback to help their work reach those who need it most. ✨ Listen to Grounded With Wendy meditations here.📘 Grab Debbie’s book How to Be Healthy here. Thank you for listing, rating and reviewing Wendy's meditations on Insight Timer. And thank you for purchasing and reviewing Debbie's book. NOTE: If you don't believe you are "good at meditating," we invite you to read this post.

Meet "The Bike Lady" – Kerri Martin of Second Life Bikes In our latest Navigating Nourishment podcast episode, we sat down with Kerri Martin, the spirited founder of @secondlifebikes in Asbury Park, NJ – but around town, she’s fondly known as The Bike Lady. Kerri didn’t set out to run a bike shop. What started as a simple volunteer project—teaching kids how to fix up old bikes—sparked something much bigger. She discovered that bicycles were more than just a mode of transportation—they were a vehicle for confidence, mentorship, independence, and connection. Now, 15 years later, Second Life Bikes is so much more than a bike shop. It’s a hub of community, a safe space for young people to learn real skills, and a place where everyone—from kids earning their first ride to commuters fixing their wheels—feels welcome. Kerri’s story is a beautiful reminder of how following your heart and building community can change lives—including your own. Tune in to hear how she built this grassroots movement on two wheels, one bike at a time. Special note: Second Life Bikes is hosting a Night of Art, Music and Community April 4th - see more details here.

Do you ever read an article or two and feel frozen and confused about the different advice on health? In this Navigating Nourishment podcast, Wendy and Debbie discuss the confusion and contradictions in health and wellness information, using two articles as examples. The first, from a USA Today syndicate, briefly mentioned the challenges of a vegan diet without providing adequate detail. The second, on menopause, misleadingly stated that hormone replacement therapy (HRT) is dangerous, ignoring its benefits for women within 10 years of menopause. They emphasize the importance of individualized health advice, exploring different options, and consulting multiple healthcare providers. Wendy and Debbie encourage listeners to stay curious, seek expert opinions, and take small, consistent steps in their health journey. Some of the key take-aways when you are feeling frozen and confused. We cannot emphasize enough the importance of individualized health advice and the role of healthcare providers in guiding women through menopause. Ask multiple healthcare providers about HRT to get a well-rounded understanding. Talking about health concerns can help alleviate confusion and anxiety. Remember the importance of intuition and personal research in making health decisions. Related links that address frozen and confused topics like HRT and Vegan Eating: Podcast about HRT Menopause Menopause explained Veganism Discussed

Struggling to start or keep your habits? We share 3 ideas to feel great about keeping or starting habits. This is one of our most listened to episodes from 2022 when we called our podcast Nourish Noshes. In this episode, Debbie and Wendy break down three essential (but not always simple) steps to make lasting changes in your life. They discuss the power of uncovering your deep “why,” the impact of accountability from a supportive group or partner, and the magic of starting small to build sustainable habits. Through relatable stories and practical tips, they show how small, consistent actions can lead to big transformations over time. If you’ve ever felt stuck trying to make a change, this episode will give you the motivation and tools to finally shift your habits into gear. The three key ideas shared in this episode are: Know Your Why – Dig deep to uncover the real reason behind your desired habit change. Keep asking “why” until you reach the core motivation that will keep you committed. Find Accountability – Having a supportive person or group increases your chances of success. Whether it’s a coach, a friend, or a community, accountability helps keep you honest and motivated. Start Small – Avoid overwhelming yourself by taking on too much at once. Instead, begin with tiny, manageable steps that build confidence and create lasting change over time. Want to explore a coaching one-to-one or in a group? Connect with us via a 30-minute free discovery call. If the idea of small steps resonated, here is a blog post you might like to read.

Rituals can help us create a more intentional life. Intentional and meaningful rituals can reduce stress, improve well-being, and foster a greater sense of purpose. In this Navigating Nourishment podcast, we share examples of how clients have transformed mundane tasks into intentional practices, and encourage listeners to reflect on their own habits and consider ways to make them more meaningful. The key takeaway is that small, intentional changes to daily routines can have a significant positive impact on one's overall mindset and quality of life. In this Navigating Nourishment podcast, we reference this Harvard University study by Dr. Ellen J. Langer. You can hear more about it in this NPR report. What rituals can you create for a more intentional life? You might also like this blog about Understanding Habits.  If you are looking to start a meditation ritual, Wendy has become a meditation teacher on the app Insight Timer. You can listen to Grounded with Wendy here.

In this Navigating Nourishment Podcast, Debbie and Wendy titled: Fix the Niggling Things and Be Happier, they discuss how little things in our lives can be fixed pretty easily and that when we do it can help us be happier in the moment. They also share a few ideas that they are working on themselves.  When we ignore things that have a low energy vibration and cause irritation, it can accumulate a negative impact and overwhelm us.  We aren't here to trivialize big things. We're talking about the lose button, the bill that needs to get paid, the stack of laundry that needs to be put away or the drawer that needs decluttering. The important message: Fix the small things so you can put more energy into the big things. If you want to read the transcription of this podcast, go here. Topics we highlight: Be happier in the Moment Retitle TO DO List with The Niggling List - how refreshing! An exercise to try We talk about a book by Mel Robbins called  The Five Second Rule. You can check out her book and get more inspiration on how it can really be impactful for making decisions. Just make a decision, 5-4-3-2-1. You might also like this quick blog we wrote about doing things half-ass titled Shortstop.

Setting a list of 25 Intentions for 2025 vs a list of resolutions can be a breath of fresh air.  Especially if you have ever set a list of resolutions for the new year and found it to be full of unrealistic expectations. Too much pressure and too 'pie-in-sky ideas that fizzle fast. We've been there! This year, we share some of our top intentions and hope it inspires you to expand your list beyond the trite and obvious things that suck the life out of us and make us feel small. Welcome to Navigating Nourishment with Debbie Peterson and Wendy Bright-Fallon. Hello 2025! A little reminder before you dive in. Let's go beyond shame and guilt and beating ourselves up as we create our intentions. Let's reframe what caring for our body and soul looks like and feels like. It's not about deprivation and guilt - drop those thoughts. In our coaching, we start from a place of gratitude and love. Only then can we be sure to shape how we want our coming year, months and days to unfold in a realistic and attainable way. Our Lists Most of the things on our lists have a direct link to deep rooted, beautiful, important values. Some of our overlapping topics include nature, health, family, growth, service. In this podcast, we each share a new adventure we are working on. In fact, we both get a little vulnerable (meaning excited and hopeful!) by revealing projects we are working on independently. They are rooted in the value of caring deeply for our fellow humans walking this path called life. Listen in and learn the new ways we are sharing health and wellness wisdom in 2025. We hope you'll join us. Debbie's Newly Published Book: How to be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day Journal Idea Need additional ideas? Sometimes it takes some journaling before we can get clear on our top 25. Here is a link to our favorite journaling prompts when we are setting new intentions. No matter if it is a special occasion like a new year, a birthday, or a random Saturday, refreshing what we focus on matters.

There are some surprising (and easy) ways to connect and reduce disease caused by loneliness. In this episode of Navigating Nourishment, Debbie and Wendy talk about the startling disease risks of loneliness and then share practical and simple steps to create meaningful connections. Disease Risk Statistics  American Heart Association reports that social isolation and loneliness are linked to: A 29% increased risk of heart attack and/or death from heart disease. A 32% increased risk of stroke. NYU Langone Health A meta-analysis of cohort studies concluded that loneliness increases the risk of Alzheimer's disease by 72% and overall dementia by 23%. Practical Ways To Connect and Reduce disease Foster a Daily Routine That Includes Interaction Walk in a park where people gather and say hello to passersby. Visit a local coffee shop or diner regularly to become part of the community. Visit your local library regularly to build familiarity. Go inside the bank or coffee shop instead of the drive through Practice Simple Acts of Kindness Compliment a stranger or thank someone for their help. Offer to help someone (e.g., carrying groceries, lending a hand at a store). Bring cookies or small treats to share with coworkers, neighbors, or community members. Reach Out to Family and Friends Call or text a loved one just to say hello. Schedule a quick coffee or video chat with a family member. Write a note or card to someone you care about. Deeper Connections Volunteer - read to kids or adults, - animal rescue Join a spiritual community Take a class with the local park system or community college For more on connection, visit here.

Wendy and Debbie share a Thanksgiving Gameplan to help you rethink how you come to the table this Thanksgiving. We cover fasting, detox, post indulging ideas, and finding joy at the table. Debbie  00:00 Here we are just about a week away from Thanksgiving, and we wanted to give a game plan for Thanksgiving, because people tend to have these ideas about what they're going to do in order to be able to indulge on Thanksgiving, and lots of people end up not feeling so great. You don't have to indulge.   Wendy  00:21 Just the idea that you're going to over indulge is a tradition or a pattern that might be a family pattern or influence just because of the community that you celebrate with. And I think the first idea is that you don't actually have to over indulge.    Debbie  00:44 Exactly. That occurred to me several years ago when I realized this is just another dinner. There just happens to be a lot more people gathered. And then I really enjoyed it, and I ate slowly, and I didn't over indulge, and it was so much more enjoyable. I tasted the food and it was wonderful. And ever since then, I've been enjoying my Thanksgiving dinner so much more in the past several years because of that.    Wendy  01:09 Coming to the table mindful can be a game changer for people. So number one, you don't have to indulge.    Debbie  01:22 Yes, you don't have to fill up your plate. Maybe with small amounts, and if you want to add a little bit more, do that. This year doesn't have to be a huge, over indulgent feast.  Don’t skimp on eating that morning.   So another thing I know people do, and I probably did this years ago, is I would skimp on eating the day before and again earlier part of the day on Thanksgiving to save space for the meal.   Wendy  01:57 But what happened when you “saved space?”  How, how did you feel coming to the table?   Debbie  02:02 Well, then you're coming to the table starving, right? And that never works out well.    Wendy  02:10 It's not a recipe for wise decision making when it comes to our choices of food?    Debbie  02:15 Just like it's not a good idea to go to this food market starving. You end up spending a lot more money.   Wendy  02:21 We make fun of this word hangry, right? Hungry + angry, but that's the truth. And if you're in a social situation and you're hangry, tensions are high. So just don't skip on your breakfast. Don't skip meals the day before. Just eat normally and feel good going to the event. Feel good and well nourished when you come to the table already.   Debbie  02:47 And that will almost guarantee that you won't overeat. If you're mindful the day of, you won't be so starving that you'll just be shoving things in your mouth. You don't want to come to the table super hungry. You want to come to the table ready for a meal, not hangry. That's not a good place, right? Connect with Nature Wendy  03:05 This is a quick podcast, but a couple more ideas. Plan on going for a walk after your meal with or without your family. Go out into nature and get super connected with the outdoors, if that's a possibility for you, because that can help with your digestion.    Debbie  03:32 Absolutely good for your digestion. That was sort of a normal thing for humans to do for so many years. So get up and go walking, and maybe you won't feel that coma tired that a lot of people feel after Thanksgiving.   Enjoy and savor. Let go of guilt. Wendy  03:52 I think Thanksgiving can be a time of special foods, and maybe we eat a little bit more rich foods. Maybe we do actually have more dessert and options on the table. So we're not saying don't have fun with all that. We say, go all in and enjoy the cranberry sauce or the extra stuffing, and enjoy every bite. Really savor the time at the table with people, and maybe you could even spark up some interesting conversations and have that feed you at the same ti...

We all want a path to peace. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the poem "Not the End of the World" by Jeff Foster, emphasizing the importance of presence and mindfulness. They reflect on how paying attention to small, everyday moments, like finding a beautiful leaf, can reveal hidden beauty and ground us. They highlight the therapeutic benefits of nature, noting that being present in nature can alleviate anxiety and depression. They stress the value of intentional practice in staying grounded and suggest that fully observing and appreciating nature's details can provide deeper healing than mere outdoor activities. They conclude by encouraging listeners to cherish moments and be more mindful and present in their lives. Poem NOT THE END OF THE WORLD It's not the end of the world. Just the end of a dream. Let your heart break today. Feel your feelings. Your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say, and know they are only new dreams trying to take root. And feel your feet on the ground. Bring attention back to the here and now. To yourself. Feel the morning sun on your face. The breath rising and falling. Hear the sounds all around you. The bird singing. The television blaring. The traffic, the chatter of children. So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive. The throb and pulse of being. Your ability to love, to hold yourself in presence. To connect with others, friends and strangers. To embrace difficult sensations. Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power. Presence itself. - Jeff Foster Post recording, Debbie read Gretchen Rubin’s 5 List and it had two references that resonate with this podcast: The other day, I saw a spider web lit up by the sunlight, and I was struck again by how easy it is to overlook the beauty of the world. I remind myself: I admire nature, and I am also nature. I resent traffic, and I am also traffic. The leaf pictures are from Debbie's walks. The painting of the leaf is by Wendy. TRANSCRIPTION edited for readability Finding Beauty in the Mundane Wendy  00:00 We found this poem recently, a friend of ours posted this poem, and it landed so beautifully for both of us, we wanted to share it with our listeners.    “Not the End of The World" by Jeff Foster  It's not the end of the world, just the end of a dream. Let your heart break today. Feel your feelings, your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say and know they are only new dreams trying to take root and feel your feet on the ground.  Bring attention back to the here and now, to yourself. Feel the morning sun on your face, the breath rising and falling. Hear the sounds all around you, the birds singing, the television blaring, the traffic, the chatter of children.  So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive, the throb and pulse of being your ability to love, to hold yourself in presence, to connect with others, friends and strangers to embrace difficult sensations.  Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power, presence itself.   Debbie  01:48 It's so beautiful. It wraps it all up so beautifully.   Wendy  01:55 It really does. It's something to print and read often. This whole idea of presence can only be done with practice, intentional practice, it takes an awareness that really helps us become more grounded.    Just recently,

On this episode of Navigating Nourishment, Wendy and Debbie dive into the pressure many people feel to look great for major life events, like a daughter's wedding. Rather than focusing solely on appearance, they emphasize the value of feeling strong, energized, and confident. Together, they challenge the pitfalls of diet culture, which often prioritizes looks over genuine health. Instead, they advocate for sustainable lifestyle changes—like nourishing the body with whole foods, staying active, and getting quality sleep. Sharing inspiring client stories, Wendy and Debbie showcase the lasting benefits of these habits, reminding listeners that true wellness is about feeling great from the inside out, not just achieving short-term results. TRANSCRIPT edited for readability Wendy  00:05 One of our clients recently came to us and said, Oh my gosh, my daughter's getting married, and I've got to look my best for this wedding. All the family is coming to town. What should I do?   Debbie  00:16 She had a year to plan and wanted to look fabulous for her daughter's wedding.   Wendy  00:24 And it's so exciting, right? Weddings, and to look our best when all eyes are on you because you're the mother of the bride, and you want to shine.   Debbie  00:37 Yeah, of course, you want to shine for your own wedding and then when it's your kids, it's like, your second chance to shine. So that's what we want to talk about today, on Navigating Nourishment.    Wendy  00:49 Welcome. I'm Wendy   Debbie  00:50 I'm Debbie, and this motivated us to talk about this, because I think both of us have known people in our families or our friends or clients who have been motivated by an event and decided, oh, this event is coming up, my reunion, this wedding, this vacation, whatever it is, and I really want to look good. I'm going to take off 15 pounds…   Wendy  01:16 And this goes to one of our taglines. How do you want to look, feel and perform? And we're talking about the 'look' part in our society. We are really heavily concentrated on how we look, and there's nothing wrong with that. We all want to look good and don't want to take that away from anyone. That's part of the tagline. So, of course, we want to look good too.    We represent health and wellness so we show up to play the part of a health and wellness coach absolutely. But it's leaving out the part about feeling your best and performing your best, and that's the gap we see in the diet culture.    And to unpack that just a little bit - we want to help people question the motivation behind looking good, what it looks like, how you do it, and ultimately: Is this concept a temporary concept or a concept for life?  People often sacrifice their well-being for temporary weight loss Debbie  02:18 We are tapping this in the age of those quick weight loss drugs that people are taking that make you lose your appetite, and so people are dropping weight. And I don't want to shame anybody. I don't want anybody to feel that we're saying that's not the right way to go.    However, let's talk about the habits that go along with that, with any kind of weight loss or motivation to look good, it can be an opportunity to have that motivation to do things that really nourish you, as opposed to starving yourself and not nourishing yourself on purpose, so that you can take off the weight and look good and inside not really feel great at all, because you're sacrificing and you're depriving yourself of nourishment just for the sake of fitting into that dress or that suit. Aligning goals with personal well-being and feeling good inside Wendy  03:16 Or you're skipping social events, or you're beating yourself up at the gym and sweating it all off and not nourishing yourself while you're sweating, right?    There are so many ways that we can look good and do it in a sustainable way that's so nourishing and gives us what do I want t...