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Holistic Health Education, Coaching, and Nutrition Consulting
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Dear Clients and Friends, Welcome to a new year. This is often a time for making big health goals. What I encourage you to do in this new year is let go of something- something that is keeping you from having a positive relationship with food or your body or your approach to your health. Maybe that is letting go of counting calories or macros or looking at what you weigh every day. Or letting go of the idea that there is only one right or “healthy” way to eat. Or letting go of what your body “should” look like, or what exercise you “should” be doing. All of these cause a lot of mental and emotional and physical distress and keep us in a negative relationship with food and our bodies. Ideally, food and exercise nourish us and energize us. Ideally food and exercise add to our pleasure and joy of life. If you are ready to let go, I would love to help you embrace a new relationship with food, your body, and your health. Please see below for my Three Holistic Health Tips. I hope you find one of them helpful. Below my Health Tips are my offerings for Winter 2024. Groups start next week! If you feel like you want more personal support, one-on-one coaching may be a better option for you. Click here to learn more about my personal wellness coaching. If you have any questions, please reach out via email or phone. And please feel free to forward this to any friends that you think may be interested. Wishing you and your loved ones all the best, ~Michelle michellebuzbee.com * michelle@michellebuzbee.com * 510-910-6088
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Three Holistic Health Tips
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Try a mindful meal: Most of us tend to eat while doing something else- scrolling on our phone, doing work, watching TV, or even driving. What if we just stopped long enough to actually pay attention to our meal? Mindful eating asks us to put aside our distractions and focus on the act of eating. If you can, sit down with your food on a plate. Take a a deep breath and look at your meal and notice what it looks like and smells like. Maybe you can appreciate all those who were involved in getting this meal to your plate. Then take a single bite. Set your fork down and take time to chew your bite and notice the flavors, texture, and temperature of your food. Taking time to eat mindfully helps us to activate the enzymes that break down our food, chew the food for better digestion, notice how much we are eating and how hungry or full we are. Hopefully it also helps us appreciate and enjoy our meal. We can also then pay attention to how we feel after the meal. Mindful eating can be a first step in a new relationship with your food. |
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Find what kind of exercise YOU enjoy: January is the time-honored season of deciding you’re going to get your life together and finally do that certain exercise you think you should do. But what should you actually be doing? Forcing yourself to do certain exercise or workouts can lead to frustration and disappointment. So instead, think about what you actually enjoy doing and start there. Walking the dog, going for a bike ride, taking a dance class, asking a friend to try pickleball with you, trying a free online yoga class…there are lots of ways to start. See if you can make time for what you enjoy, and build on that. We are much more likely to find time for things that make us feel good and bring a smile to our faces! |
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Swap out your white rice for brown rice: Do you know what white rice is? It’s what you get when you refine (mill and polish) whole-grain (brown or other dark colored) rice to remove the outer bran and germ layers, leaving only the starchy white endosperm of the grain. The bran layer contains most of the grain’s fiber and the germ contains most of the grain’s nutrients, including B vitamins, minerals (such as iron), and phytochemicals (including antioxidants). Sometimes white rice is “enriched”, or has B vitamins and iron added back in, but at only a fraction of the original amount and not as bioavailable to your body. So, for a practical tip you can implement now- and to improve your fiber and nutrient intake and help your blood sugar- choose brown, black, purple, red, or wild rice. |
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Offerings for Winter 2024
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Group Health CoachingJanuary-February 2024: 1 hour per week for 7 weeks If individual coaching is not for you, try group coaching. Health coaching is a powerful way to start making changes in your life. If you are ready to make changes in your diet, exercise, or lifestyle but need some support and accountability, this class is for you. In this 1-hour per week group coaching, each of you will set weekly goals, receive health education and tips from me, and have the support and accountability from me and your fellow group members as you navigate the next couple months. The groups are limited to 4 participants in order to give each person some individual attention. Group A: 7 Tuesdays, 12:00pm-1:00 pm: January 16, 23, 30, February 6, 13, 20, 27 Group B: 7 Tuesdays, 5:00pm-6:00pm: January 16, 23, 30, February 6, 13, 20, 27 Cost: $245 Registration closes Sunday, January 14. Click here to purchase
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Eating for Nourishment and PleasureJanuary 2024- 2-hour class Have you followed various diets or eating fads in your life? Are you confused about what to eat, what is “healthy”? Do you want a more positive relationship with food? Then this workshop is for you! In this two-hour workshop, I will help you approach how you eat in a new way- an approach rooted in mindfulness, education, non-judgment, and support. We will focus on how to develop eating habits for the long-term and a relationship with food that will provide you both nourishment and pleasure, for life. Thursday, January 25, 7:00-9:00 pm via Zoom Cost: $50 Registration closes Sunday, January 21 Click here to purchase
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Health Coaching and Nutrition ConsultingAs always, I am here for you for individual, 1:1 health coaching or nutrition consulting!
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