CGM Experience with Michelle Dwyer

CGM Experience with Michelle Dwyer

2/threReady to join the next 2-Week CGM Experience?

Are you ready for more energy and vitality?

Are you curious to see what is going when you have that afternoon crash or wake up in the middle of the night?

Do you want to know more about how sugar and processed carbs affect your body?

And do you want to get personalized insight about your body while also in a supportive, fun environment led by a health expert?

 

Then Welcome to the CGM 2-Week Experience!

 

The WHAT, Michelle?!!?

 

Did you know that a Continuous Glucose Monitor (CGM) can be one the best ways to get personalized insight on how food is affecting YOUR body and blood sugar?

Blood sugar fluctuations can affect our energy, weight, hormones, sleep, mood and so much more!

A CGM is gently attached to your back arm for two weeks and allows you to see via an app the fluctuations to your blood sugar based on what and when and how much you are eating.

 

Why would I want to wear a CGM, Michelle?

Getting clarity about what is going on in real time with your blood sugar can help you support:

  • Balanced weight
  • Better energy
  • Sleep quality
  • Mental and emotional clarity
  • Stress and lifestyle management
  • Personalized food choices

 

This sounds great! What are all the details?

 

The Dates:

Next group TBD!

 

Three 30-minute Group Zoom calls (all will be recorded):

  • Kick-off Call
  • Mid-way Check-in Call
  • Celebrations and Next Steps Call:  

 

What you’ll receive:

  • Three 30-minute group zoom calls (before, during and after the “experience”) to help guide you on how to make the most of the two weeks.
  • Private group page/thread to post ahas, insights, questions and receive support, encouragement, and guidance from me (I’m a Holistic Health Coach and Certified Nutrition Consultant) the whole two weeks
  • Michelle’s expertise, encouragement, accountability, support!
  • Community and camaraderie! It’s more fun to do together!

 

Investment: NOTE: There are TWO pieces

#1: The Sensor

Everyone: $125 for the CGM device (for two weeks)—you will order this on your own with a link I’ll provide (you are paying face value to the company—no affiliate or benefit to me—this is just what it costs out of pocket). You are also welcome to order it elsewhere but you do need a CGM. NOTE: You may be able to use your HSA/FSA for the CGM–please check with your provider for details.

 

#2: For the group experience with Michelle (PLUS the CGM above)

$150 Regular rate for the two-week experience together

$125 Early bird rate 

$100 each if you “join with a friend” (for non-clients)

$100 for former clients and their friends/family

 

Special bonus for new clients only: If you decide you’d like to work with me 1:1 when the CGM Experience is over, you can apply the $275 you invested towards my services!

 

 

What previous clients have shared are the benefits of wearing a CGM:

I sometimes have a strong urge for a carb or sweet in the late afternoon and was able to see that it often correlated with a drop in blood sugar. Knowing that helped me pick a protein/fiber snack instead of a carb/sweet. It also helped me correlate my frequent afternoon emotional slumps (feeling overwhelmed, sad, distracted, wanting to give up on productivity for the day) with a drop in blood sugar. There is power in knowing that the emotional piece is caused by something physiological.

 

“My CGM did so much to raise my awareness of how food impacts my body, and it has helped me make wiser decisions about what I eat.”

 

“After consistently wearing a CGM for a couple months and making changes to my eating patterns, I’ve lost the ‘stubborn’ ten pounds in my belly, my energy feels great, and I know I’m making positive changes for my long-term health.”

 

“I realized that not only what I ate but how much and at what time really affected my blood sugar. I’m not sure I realized the impact before seeing it in the app and now I feel motivated to make shifts that have me feeling more sustained energy and sleeping better than before.”

 

 

Who is this NOT for:

X No one pregnant.

X No one under 18.

X No one with diagnosed Type 1 or Type 2 diabetes. (Okay if you have been diagnosed with “prediabetes.”)

X No one with active cancer, liver disease, kidney disease or other major illness.

X No one in a current place of an eating disorder.

Please consult with your doctor if you have any questions on whether a CGM is right for you.

 

 

FAQ:

Will it hurt?

No, there is some slight pressure applying the device and maybe a little soreness after but it is mild to nothing.

 

Can I invite a friend or family member?

Yes, please do! It really is more fun to do with a buddy or partner. 

 

What do I need to participate?

You will need to purchase a CGM out of pocket (insurance only covers it if you have diabetes) and you will need to download the free app that comes with a CGM. I will provide a link for an easy place to get a CGM but you are welcome to get it elsewhere. Note: I receive NO MONEY from you ordering a CGM.

 

Want to know more about CGMs? Please go here for more detailed FAQs about the device: https://agelessrx.com/faq/#cgm-sensor

Twelve Ways of SLOWING DOWN this Holiday Season

Twelve Ways of SLOWING DOWN this Holiday Season

Updated December 2023:

Do you ever get messages from multiple sources and they are all telling you the same thing? Well, I have and the message is SLOW DOWN and be in the flow!

I love the holiday season . . . the lights, the songs, the gatherings with friends and family, the holiday cheer! It’s a truly beautiful and magical time of year.

However, it can also be very challenging for many people. We can often feel overwhelmed, rushed, tired, and stretched too thin. And certainly, celebrating in 2023–the state of world affairs–comes with its own sets of challenges.

This time of year, we are meant to slow down, go within more, start hibernating a bit. In Feng Shui, we will soon be moving into the Water element which is all about stillness, quiet, self-care, contemplation, and rejuvenation.

And yet society asks us to DO MORE this holiday season. More parties, more obligations, more presents, more cards, more eating, more drinking, more “things” on the to-do list. No wonder so many people get sick once the holidays are over. Their bodies are exhausted by all the pushing and over-doing! (And always, we REALLY want to support our immune health!)

Instead, what if we focus more on doing less, taking items off our to-do list, creating more opportunities for self-care, being present with our loved ones, and maybe even saying NO to anything that does not truly lift our spirits.

I know I need my own reminders to slow down and so I got inspired to do my “Twelve Ways of SLOWING DOWN this Holiday Season.” I hope they inspire you! 

May your holiday season be filled with love, laughter, and peace.

In health and gratitude, Michelle Dwyer


On the 1st day of SLOWING DOWN, my true love of self gave to me . . . a minute break to do nothing!

I know slowing down can be challenging, especially during this time of year. So I thought we’d start small: let’s take a ONE-MINUTE vacation right now! 

Today, for *just one minute* practice taking a break. You can look at something beautiful, close your eyes and just breathe, or do nothing.


On the 2nd day of SLOWING DOWN, my true love of self gave to me . . . a moment to fill up your own cup first so that you can give from the overflow!

It may be helpful to take a moment to scan and see how full is your cup right now. If it’s feeling a little empty and depleted, see if there are some small ways to nourish yourself and fill it back up. Could be a chat with a friend, a walk around the block, a delicious and nourishing meal.

And remember, self-care is not selfish. If you are not taking care of yourself, then it is hard to show up in all the ways you want to as a person, whether that’s at work, with your family, or for your community.

Want to take this on deeper level? Consider joining my next Whole Life Nourishment group starting in the new year! https://healthcoachmichelle.com/nutrition/whole-life-nourishment-changemakers/


On the 3rd day of SLOWING DOWN, my true love of self gave to me . . . the encouragement to schedule ONE treat for yourself some time in the next few weeks.

Could be an acupuncture appointment, a massage, a pedicure, a hike with a friend, a restorative yoga class, or some time at an (outdoor) cafe to just read a book. You don’t have to necessarily schedule this for now (although you could!) but take a moment to get something on your calendar. Trust me, you’ll be glad you did!


On the 4th day of SLOWING DOWN, my true love of self gave to me . . . do some stretches or a little yoga! 

Doing the “legs up the wall” pose or Viparita karani is one of my favorite suggestions for lowering our cortisol (stress hormone) levels and resetting any time of day! Take just 2 minutes to do this pose and I promise you’ll feel better. Child’s pose is another pose and relaxing to do. Not into yoga? How about a few stretches while on a quick break from work or while you’re waiting in line? Doing a few yoga poses or stretches are great for a little mid-day break, as a way to unwind when you get home from work (or holiday errands), or right before bed.


On the 5th day of SLOWING DOWN, my true love of self gave to me . . . the idea of giving presence instead of presents.

A recent study “suggests that small acts of kindness, not grand overtures, make people feel most loved and supported.”

Check out this great article to help bring some perspective this holiday season about gift-giving. It’s a great breakdown of how many people experience more stress during the holiday season and how the antidote is slowing down, connecting with people more, and taking good care of yourself.

What is your favorite way to connect with people during the holidays?


On the 6th day of SLOWING DOWN, my true love of self gave to me . . . a moment to contemplate the beauty of nature!

Connecting with nature is a beautiful way to slow down and be more present. And it can be free and easy! This can be as simple as noticing the sunrise or sunset, a bird in a tree, the way the light comes in your kitchen in the afternoon. I’ve personally been watching the hummingbirds outside my work desk window! 

What sights of nature have you noticed lately and how did you feel?


On the 7th day of SLOWING DOWN, my true love of self gave to me . . . new and old traditions!

One of the things that can make the holidays so special are the traditions that are passed down. Whether it’s lighting the candles, singing songs, decorating the house, or making special foods, most of us can think fondly of new or old family traditions.

That said, certain traditions, when they start to feel like a “should” rather than a true heart’s desire can take some of the magic out of the tradition and make it feel more like a chore or creates stress instead of joy.

So I encourage you this holiday season to check in on your traditions . . . what makes you feel joyful? What’s fun and easy? What feels truly special? And what maybe just doesn’t anymore? Maybe it’s time to release a tradition that is no longer serving you or anyone else.

Or maybe it’s time to make a NEW tradition, one that creates more moments of calm and presence and joy and ease!

I would love to hear what traditions you cherish and maybe which ones you have let go of.


On the 8th day of SLOWING DOWN, my true love of self gave to me . . . the gift of reading a good book!

Reading a really great book is personally one of my favorite ways to slow down and get some time for myself.

Many of you may not know, but before becoming a holistic nutritionist I was an English teacher and have MA in literature. I love love love books!

I usually read fiction over non-fiction but I do love a well-written memoir or biography. Women’s lit, multicultural American lit, African-American lit, Sci-fi and dystopian lit, spiritual books, modern lit, chick lit—I love it all! I love when I can fall into a book, and I love when I am so into a book that I can’t wait to get back to it.

Do you love to read? Do you find it relaxing? What is one of your favorite books?


On the 9th day of SLOWING DOWN, my true love of self gave to me . . . a great online program about how to LIVE IN THE FLOW and create more happiness, wealth, health and love in your life!

As I was thinking about different tips and strategies for slowing down this holiday season, I realized this is something my colleague Jill Lebeau and I have already put together in our uplifting and energizing online program called Live in the Flow: Manifest Happiness, Wealth, Health & Love!


On the 10th day of SLOWING DOWN, my true love of self gave to me . . . 50 ways to take a break!

Really. Go take a break. You’ll be glad you did! What’s your favorite way to take a break? I love these ideas because they can be really simple. 

What’s your favorite way to take a quick break, even in the “busy” holiday season?


On the 11th day of SLOWING DOWN, my true love of self gave to me . . . a simple, nourishing meal.

I know with the rush of holidays and the onslaught of sugar everywhere, it can feel challenging to take the time to slow down and eat a nourishing meal. But trust me, your body will thank you for it!

One of my favorites is this Tuscan Bean Soup with Kale. I usually use poultry seasoning instead of the individual spices and it turns out great.

This recipe is vegan (minus the parmesan cheese) but you can also add grilled chicken or use bone broth if desired.


On the 12th day of SLOWING DOWN, my true love of self gave to me . . . wishes for a wonderful Winter Solstice!

Usually around December 21 is the first day of winter and from this point forward, each day we will have more light. Although many traditional celebrations this time of year focus on the importance of bringing the light into the darkness, I think it’s important to also honor what darkness brings as well: rest, rejuvenation, magic, mystery, and dreams.

And just like the new year celebrations, the Winter Solstice is also a time to focus on all the good things to come in the new year. I wish you and your loved ones all the love, joy, and peace of the holiday season!


Thank you for joining me for the Twelve Ways of Slowing Down and enjoying the holiday season! I hope you received a helpful reminder or inspiration along the way.

Nutrition and Food in Perimenopause and Menopause

Nutrition and Food in Perimenopause and Menopause

Nutrition and Food in Perimenopause and Menopause

I know it can be frustrating figuring out what to eat as our body starts shifting hormonally. Although what works for each person varies, there are some basic guidelines that can be a helpful place to start!

 

The basics:

Focus on nutrient-dense REAL foods! Lots of non-starchy vegetables (think eating a RAINBOW!), some whole grains or beans/legumes or fruits, the right amount of lean proteins, and healthy fats.

 

Protein Power

Prioritize lean protein sources at every meal/snack like poultry, fish, eggs, legumes, and tofu.

Protein supports muscle maintenance and helps manage appetite, crucial for weight loss.

 

Fiber for Satiety, Digestive Health and Hormonal Balance

Increase fiber intake through vegetables, seeds, legumes, whole grains, and fruits.

Fiber promotes satiety, aiding in appetite control and digestive health.

 

Mindful Eating

Eat slowly, savor each bite, and pay attention to hunger and fullness cues.

Create a beautiful, inviting space when you eat.

Sounds silly but put your fork down in between bites and really chew your food (I’m still working on this one!)

 

Healthy Fats for Hormonal Health

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil.

These fats are essential for hormone production and absorption of fat-soluble vitamins.

Include sources of omega-3 fatty acids like fatty fish (wild-caught salmon, mackerel), flaxseeds, and walnuts.

 

Limit Sugar and Processed Foods

Minimize added sugars and processed foods, which can disrupt blood sugar levels and contribute to weight gain.

Regulating your blood sugar is probably one of THE MOST IMPORTANT things you can do to support healthy weight in perimenopause and menopause

 

Meal Planning and Portions

Plan balanced meals so that it is EASY and enjoyable to eat well

Aim for about half or more of your plate as vegetables, palm-size of protein, small amount of starches and 1-2 T. of healthy fats per meal

 

Individualized Approach

As always, each body is different so it’s important to listen to what YOUR body is telling you!

Need more guidance?: Book a complimentary Discovery Session today to see if working together will help you with your health and wellness goals!

 

Ready to learn more?

Join me for Menopause Awareness Day on October 18, 2023 for a free panel with the Menopause Mastermind!

WHOLE LIFE NOURISHMENT

WHOLE LIFE NOURISHMENT

NOW is the time to practice radical self-care

and community-care.

Because, as you know, you can’t pour from an empty cup.

And we do better together.

What if you could remove BURNOUT, OVERWHELM, and FATIGUE from your day?

What if you could change the world AND take good care of your health and well-being?

Introducing

WHOLE LIFE NOURISHMENT!


Connect with me today to be added to the waitlist!

Want to know more?

Watch this Welcome video to learn all about Whole Life Nourishment!

Note: dates are different, but the information is otherwise the same!


This four-month online coaching program is specifically designed for changemakers to support you in optimizing your health and well-being—mind, body and spirit!

Imagine this . . .


Moving through your day with CLARITY and CONFIDENCE of your food plan because you are all prepped and ready to go with nutritious, delicious food that works for you and your body.


Waking up with plenty of ENERGY and MOTIVATION to not only get your work done with ease and focus, but you also have enough left in your tank at the end of the day to do the other things that bring you JOY.


Connecting with an AUTHENTIC COMMUNITY that not only SUPPORTS your health challenges and goals, but also INSPIRES you!

I know these are EXTREMELY challenging times and I know you are all feeling overwhelmed most days with burnout looming . . .

AND here’s the deal . . . . even in the midst of such uncertainty, you can take small steps on a daily basis

to better support your health and well-being so that you can show up with energy, focus and vitality for your

mission, yourself, your team, your relationships, and our planet!

Join me! Let’s do this together!


The WHOLE LIFE NOURISHMENT program has eight key pillars:

* Establish more clarity and confidence around your FOOD/NUTRITION choices and routines so that you can feel more energized, balanced, and nourished all day long and continue to support your immune system.

* Practice effective strategies to support better quality SLEEP/REST because sleep is essential to having vital health, more energy, less cravings, and more resilience in handling the big changes you are facing.

* Prioritize more daily MOVEMENT into your routine so that you can be more present in your body, relieve stress, support immune health, and feel stronger.

* Create the healthy SCHEDULE/HABITS/ROUTINES that allow you to move through your day with greater ease, energy, and focus. These times have highlighted the importance of routines more than ever!

* Cultivate ways to have moments of meaningful CONNECTION TO SELF in the form of self-care practices, self-love mindset, expressions of creativity, and opportunities for pleasure and joy, even in the midst of the unknown.

* Focus on your MINDSET and create more mindfulness practices and cultivate rest. This is key to being present each day, even when there is a lack of clarity in the larger world. This time in our history is asking us to slow down while also continuing to be focused and effective in our work, our relationships, and our communities.

* Continue to build meaningful CONNECTION TO OTHERS (your community, family, personal and professional relationships, social justice movements, our planet) from a place of authenticity, giving from the overflow, and healthy boundaries. This group is also an opportunity to make meaningful connections with people who get what you’re going through.

* Continue to develop and nurture your sense of PURPOSE/MISSION because I know you came into this world at this time to make the largest positive impact! If the last few years have taught us anything, it’s that we need to be healthy and strong to really show up for ourselves, our students, and our community. Let’s do this together!


What you receive when you join Whole Life Nourishment:

  • Small-group coaching calls twice a month (TBD): total of NINE 90-minute calls plus a BONUS call via Zoom to build community, support, accountability, and clear guidance to meet your health and wellness goals. We do better when we’re connected together and can support each other! Groups will be limited to 8-12 people so we can create meaningful connections and community.
  • Specific coaching and support on my signature WHOLE LIFE NOURISHMENT program where we’ll focus on all areas of your life–nutrition, sleep, movement, connection, etc.–to holistically support your wellness. Let’s do this in manageable, achievable, small steps!
  • Private group “classroom” (not on Facebook) to easily stay in contact with each other in between calls to ask questions, receive ongoing support, share wins, and stay connected.
  • Accountability partners to help you stay on track with peers who can celebrate your wins and understand your challenges.
  • The convenience of an online group so that you can be in the safety of your home but we can be connected from anywhere in the country!

YOUR INVESTMENT:

For FOUR months of Whole Life Nourishment support, your investment is $1199.

Payment plans available upon request. Venmo, PayPal, or a personalized invoice are also options–just contact me! Note: consider using your HSA to enroll. I am committed to making this group program affordable and accessible, so if you are in financial need, I offer sliding scale options. Please reach out.


If you want to learn how to optimize your health and well-being so that you can continue to be an energized, healthy changemaker even in the midst of so much change, aggravation and uncertainty then . . .

Questions? Then let’s set up a 15-Minute Clarity Call and make sure this program is the right fit for you!

Or just email me at [email protected]



Questions? Let’s talk. Book a Clarity Call online today!

Here are some of the benefits of joining today . . .

* More energy, better quality sleep, and practical ways to nourish yourself with food (even in the midst of such challenging times)!

*Greater ease in creating healthy habits that support your well-being on a daily basis. Small steps lead to great shifts!

*Practical tips and suggestions that you can apply immediately. Let’s stop waiting for “when” or “if” and take action today!

*Personalized guidance in how to make small changes that yield big results. Every body is different and I’m here to support you through a model that works for your unique body, lifestyle, and situation.

*Opportunities to set practical goals/action steps that you can actually achieve to keep you on track with your health and well-being (so you can keep being an amazing changemaker!).

*Ongoing accountability, encouragement, and connection so that you can really show up as your best. This is key! We can’t do it alone! We need connection and community more now than ever!

*The support and wisdom of your fellow group members who know exactly what you’re going through!


For those of you new to me, my name is Michelle Dwyer and I am a Holistic Health Coach and Certified Nutrition Consultant. I have a Master of Science degree in Health and Nutrition Education and I’m Board Certified in Holistic Nutrition.

I am also committed to various social justice issues and see myself as an agent of positive change. I am excited to serve my fellow changemakers in your health and well-being so that YOU can show up in all the ways our world needs you . . . whether that’s at a grassroots level or more global. For more information about my larger vision and the causes I support, please go to my blog post here.

Looking forward to connecting with you soon!

In health,

Michelle Dwyer, Transformation Coach, Holistic Health Coach and Certified Nutrition Consultant, MS in Health and Nutrition Education, Former Educator, Agent of Positive Change

YES, AND! How to apply this improv concept to our health and wellness!

YES, AND! How to apply this improv concept to our health and wellness!

YES, AND!
Been thinking about this phrase a lot lately . . .
Many of you may not know that I did improv for quite a few years and I loved it. It was purely recreational for me, a way to have fun, meet new people, and get creative.

And it brought SO MUCH to my life: it helped me release “perfectionism,” it taught me how to stay present more, it helped me be more empathetic and listen better, and it also introduced the concept of “Yes, and . . .” to me.

For those of you not familiar, the concept of “yes, and” is foundational to improv. It means that when your improv partner offers you a scenario, you respond with something that affirms their offer and builds off of it.

For example, if you’re in a scene together and your partner says, “Hey Samantha, pretty awesome space-ship you just built there!” you might say, “Yeah, can you believe I ordered it on Etsy and it only took 2 hours to build? Want to take a ride?” Your partner would then “yes and” you back and say, “Yes, that’s sounds like a great idea! Do you have any bike helmets?”

You see where I’m going . . . What you don’t say is “But my name isn’t Samantha” or “What space ship?” or anything else that blocks the offer.

So where am I going with this and how does it relate to health and wellness?

We can embrace the “YES, AND” concept in so many ways:
* YES I can be an effective _________ (progressive leader, teacher, nurse, parent . . .you fill in the blank) AND prioritize my health and well-being.
* YES I can eat nutrient-dense foods most of the time AND enjoy special treats now and then.
* YES I am able to love and appreciate my body AND want to make healthy shifts and changes.

These are just a few ideas to get you thinking!

“YES AND” gets us out of perfectionism or “black and white” or “all or nothing” thinking. It embraces possibility and nuance. It builds on successes and taps into our creativity.

What’s a “YES, AND” that you are practicing right now? Would love to hear! 

Why Breast Health Awareness Month is Personal PLUS Tips for Happy, Healthy Breasts

Why Breast Health Awareness Month is Personal PLUS Tips for Happy, Healthy Breasts

October is a poignant month for me. You see, my mom passed away on October 15, 1995 from complications from metastatic breast cancer. I was 21 years old. She was only 48.

Way too young. Both of us. Me, too young to lose my mother. My mother, way too young to die.

And ironically October is also Breast Cancer Awareness Month. However, I like to call it BREAST HEALTH AWARENESS MONTH instead.

This is more than an abstract pink-ribbon month for me. It’s personal. For me, I’d rather focus on having a healthy and balanced body.

At the age of 21 I made a choice. I was not going to go down the road of my mother’s body. I was going to do what I could, on a daily basis, to take good care of myself. I realized I had two choices: I could choose FEAR or I could choose LOVE. I chose LOVE. Love for myself, my body, my breasts, my health, my future.

And so, decades before I would eventually become a holistic health coach and nutrition consultant, I started to pay attention to my health in a way most 21-year-olds don’t. For years I’ve been clearing out potential carcinogens like harmful beauty products and cleaning supplies, unnecessary plastics, toxic food, and even harmful stress and mindsets (and people). I wasn’t anywhere near perfect (and I’m still not) but I have been making a conscious effort to be mindful of what goes on my body, in body, near my body.

Let me take a moment to tell you a little about my mom because I don’t want her to be defined by how she died. My mom was a strong woman and taught my sister and me to be strong women, too. She put herself through college at UC Santa Barbara and taught high school her entire adult life (first home economics and then history when they began to phase out home ec classes). She loved to shop and had a great eye for color. She was a fantastic gift giver and would shower us with presents at Christmas, often with gifts she had been collecting for us all year. She was actually very “crafty” and made all sorts of decorations (many of which we still have). She loved going to Hawaii, visiting historical sites, and planning amazing trips for our family. She could be incredibly “thrifty” but also was incredibly generous. We didn’t always agree (what mother and daughter do?) but I never doubted that she loved us deeply. Or that she continues to watch over us.

This is a picture of my family at my sister’s graduation from high school, just four months before we’d lose our mother. (My sister asked me to crop it! LOL!)

FIVE steps you can take TODAY to support HEALTHY HAPPY BREASTS:

1. Eat a healthy diet: Did you know that increasing your fiber intake can help lower excess estrogen levels and decrease your risk of breast cancer?  Best way to get that fiber is to eat at least 3-8 cups of organic, seasonal vegetables every day (along with 1-3 servings of fruit)! Think dark leafy greens, broccoli, Brussels sprouts, green beans, bok choy and other colorful foods. And if you’re eating all those veggies, you probably will have less sugar cravings too because your blood sugar will be more stable. Avoiding processed sugar and other foods that spike your insulin levels is another helpful thing we can do for our breast health every day.

2. Exercise regularly: Regular exercise has numerous benefits: we feel good, it helps us manage our stress levels, we often do it with others so we get to connect, it can help decrease excess estrogen levels, and it lowers the risk of breast cancer. Find something fun to do! And do it often.

3. Be social: As humans, we need connection to our “tribe.” We are social creatures and it’s important to cultivate meaningful relationships with others as part of our health and wellness plan. Women especially need to connect with other women often.

4. Be mindful of the chemicals you bring into your home: How toxic are your cleaning supplies? How about the beauty products you put on your skin every day? What’s in that lotion? Or your shampoo? Check out the EWG’s Skin Deep Database to find out more.

5. Practice Self-Care and Self-Love Every Day: As Dr. Christiane Northrup, women’s health expert and OB/GYN, so beautifully states: “This is the most important factor in creating health because carving out time to care for and love yourself unconditionally feeds your cells the positive thoughts and emotions they need to reproduce in a healthy way.” I love this and in fact this exactly what I guide people through in the Whole Life Nourishment for Changemakers group program!

Each year I choose a different way to honor and celebrate my mother.

This year please consider making a donation to Breast Cancer Prevention Partners (BCPP).

BCPP works to prevent breast cancer by eliminating our exposure to toxic chemicals and radiation linked to the disease. They are a founding member and national coordinator of the Campaign for Safe Cosmetics, a coalition working to eliminate dangerous chemicals from cosmetics and personal care products.