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Taco 'Bout Wellness

Taco 'Bout Wellness

By Courtney Handeland

Just like a good taco consists of a variety of toppings, which can be changed for personal preference, so too is wellness! There are so many pieces to wellness, and it might look different for each individual, and with each season - And that is TOTALLY OKAY. In this podcast, your WEHWC Wellness Coach & Everside Wellness Practitioner will explore the many aspects of wellness... we may even throw in a healthy taco recipe from time to time.
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Impacts of Poor Sleep

Taco 'Bout WellnessApr 12, 2022

00:00
09:60
A Spring Break for the Yard
Mar 12, 202449:58
Making Hearts Healthy and Improving Access with Virtual Care

Making Hearts Healthy and Improving Access with Virtual Care

What if we all had access to quality healthcare? What if healthcare was more transparent? What if we were able to remove some of the barriers to seeking and receiving care? Would heart disease still be the #1 killer? In this episode we dive into these topics with Dr. Eva Imperial, a physician for our virtual health team AND the founder and CEO of iHLTH, a female, minority owned lab business. Her mission is to make healthcare more transparent, accessible, and affordable for everyone. Along with our discussion on quality healthcare and accessibility, we also talk about some of the very basics for heart health, when to seek in-person care, how you can make virtual care work for you, and (every coach's favorite) how you can take some baby steps to establish habits that will help improve your health. Don’t forget to check out our webinar series on Heart Health! You can learn more about Dr. Imperial and iHLTH via the website, or on Instagram: @ihlth_

Feb 14, 202446:51
Mastering Behavior Change

Mastering Behavior Change

Behavior change can be a challenge. This replay of our 2021 two-part episode, Pitfalls of Behavior Change, is full of tips to increase your success with any behaviors you are trying to shift this year!

Jan 15, 202438:50
Making Spirits Bright (and Green): Holiday Sustainability
Dec 12, 202338:06
 Avoiding Winter Injuries with Jen LaPlante, PT
Nov 28, 202325:48
Sustainable Living Tips

Sustainable Living Tips

There is so much we can all do to reduce our waste. In this episode we share some of our personal practices for reducing waste. Every little step adds up! Check below for some of our favorite resources.

Reference books – Cooking Scrappy by Joel Gamoran & Cooking with Scraps by Lindsay-Jean Hard

Check out services like Imperfect Foods or Misfits Market – get produce from farmers that stores won’t purchase (size, coloring, scarring, or surplus), plus short-coded pantry items/outdated packaging, now you can still get them and for less money!

Sunbasket - one of our favorite meal delivery options, we especially love their sustainability practices!

Blueland- soap tablets that you just add water too and reuse your container. They also have cleaning supplies that works the same, and dishwasher and washing machine tablets, minimal packaging +packaging is all compostable or recyclable.

Thinx - Our favorite company for washable, reusable, hygienic mensuration & incontinence undies

Marley's Monsters - Courtney's favorite eco-friendly shop with the adorable napkins

Check out this article from the FDA to read more about food waste in America 

Join this movement to stop food waste and be sure to check out their recipes too! 

Lastly, don't miss the great resources shared by The Whole Carrot!

Oct 26, 202332:05
Let's Talk Tobacco - Part Two
Sep 26, 202333:08
Let’s Talk Tobacco with Nancy Plemmons, FNP-C
Aug 22, 202334:09
Cultivating Self-Care for Caregivers
Aug 01, 202327:30
Five Tips for Better Hydration
Jul 04, 202317:28
Essential Oils for a Super Summer

Essential Oils for a Super Summer

We are soaking up the summer here in Wisconsin! But sometimes summer comes with a cost. Bugs, Sunburn, and Heat- Oh My! Tune into this episode for some summer survival tips from Everside NP and International Certified Aromatherapist, Renee Wenzlaff. Be sure to also check out our Summer Savvy episode for maximum education on possible summer ailments!


General recipe for stings and bites

1 drop thyme

10 drops lavender

4 drops eucalyptus radiata

3 drops Roman or German chamomile


Peppermint Cooling Mist

1-2 drops of peppermint per 8 oz of water

Jun 06, 202327:30
Promoting Mental Health through Better Sleep
May 02, 202328:35
The Power of Your Why
Apr 05, 202338:25
Balancing the Weight for a Healthier You Series Wrap-Up
Mar 28, 202338:07
Meditation for Spring Mindset
Mar 04, 202307:15
What Your Mother Never Told You About Menopause with Jill Zimmerman, PA-C
Mar 02, 202358:37
Self-Love Meditation
Feb 25, 202312:52
Light Therapy & Vitamin D with Jill Zimmerman, PA-C
Feb 24, 202316:10
Essential Oil Basics
Feb 23, 202316:57
Hygge: A Winter Self-Care Mindset

Hygge: A Winter Self-Care Mindset

What's your mindset for winter? This winter we did a 5-part series to help create a more positive vibe for winter (you can find the Winter Warming Series YouTube group session recording here if you are more of a visual learner). In this session we explore the concept of Hygge (pronounced "hoo gah"), and discuss the power of mindset.  Winter can be a challenging time for many - how will you embrace the season and create or find the little joys that come along with the struggles?

Feb 22, 202315:01
Nacho Average Coach: Therapy Edition, Hold the Stigma
Jan 17, 202330:08
Balancing the Weight for a Healthier You - Everside Webinar Series
Jan 17, 202306:22
The Power of Setting Boundaries
Dec 12, 202241:32
Painting Meditation

Painting Meditation

Grab a piece of paper and paint, and get ready for a relaxing experience creating your very own word mandala. Wellness Practitioner, Courtney Handeland, will lead you through a meditation that is designed to inspire you to dive deep and reflect on what you are needing. If you don't have paint, using markers or crayons will give you a similar experience. No skills needed, perfection and judgement have no place here - simply focus on your word and the experience. Play some soothing music and dim the lights low for an extra touch of relaxation.

Dec 12, 202210:26
Men's Health & Why it Matters
Nov 08, 202246:08
Human Connection is Good Medicine
Oct 04, 202245:21
Putting the Brakes on Pre-Diabetes
Sep 06, 202245:12
Building Resilience: What it Takes to Persevere
Aug 23, 202232:17
How To Get Out of a Funk

How To Get Out of a Funk

When life gives you lemons, make lemonade. But what should you do when your lemonade is too sour, or you just don't feel like lemonade? Tune into this episode to learn some key signs for when you may want to seek professional support (see below too) and some helpful tips to get you on your way out of that funk back into your groove. 

Check out this article from Cleveland Clinic for more tips to get out of a funk.

Check out Episode #21, Mental Health for the Holidays with Jill Zimmerman, PA-C for more ideas and discussion around depression, anxiety and just feeling blue

GAD7 Depression/Anxiety Screening:

If your sore is greater than 3, it would be good to meet with a medical professional (PCP, and potentially therapist/counselor)… 

Not at all = 0 Several Days =1 More than half the days = 2 Nearly every day = 3

Over the past 2 weeks, how often have you bothered by any of the following problems?

1. Feeling nervous, anxious or on edge

2. Not being able to stop or control worrying

3. Worrying too much about different things

4. Trouble relaxing

5. Being so restless that it’s hard to sit still

6. Becoming easily annoyed or irritable

7. Feeling afraid as if something awful might happen

Aug 02, 202222:50
Tips for Eating Healthy on a Budget
Jul 19, 202215:16
Getting Ahead of GERD & Acid Reflux
Jul 05, 202225:35
The All-Or-Nothing Mindset

The All-Or-Nothing Mindset

All in or all out, black or white, yes or no... Tune in to find out why the "all or nothing" mindset often leads to failure, and why creating balance can lead to long-term success. 

Jun 21, 202212:42
End Exercise Excuses
Jun 07, 202249:18
 Weight Loss can be a Complicated Equation
May 17, 202211:25
How to Listen to Your Gut Feeling: Gut Health with Dr. Toth
May 03, 202241:47
Impacts of Poor Sleep
Apr 12, 202209:60
Understanding Allergies & Asthma
Apr 05, 202232:37
The Powers of Plant Based Eating

The Powers of Plant Based Eating

You've probably been told since childhood, "eat your veggies", but why? In this episode we answer this question and more with help from fellow wellness expert, Sarah Wiseman, of Everside Health's Dayton Ohio location. Tune in to learn about jaw-dropping benefits that plant-based eating has on your health, as well many tips for bringing more plants into your routines. 

Dive in deeper and click here to watch the Everside Plant Based Well-Being Webinar!

Be sure to check out these resources mentioned in the episode:

Forks over Knives - plant based eating recipes

Fruits & Veggies - more plant based recipes

Seasonal Food Guide

Meatless Monday - recipes and resources

Book: Love Your Gut by Dr. Megan Rossi

Purple Carrot meal delivery service 

Phil's Finest - high quality meat paired with veggies

Adda Veggie - meat alternatives made easy (and at home) using the produce you have on hand

Imperfect Foods - easy way to get produce delivered straight to your door!

Tasha's plant-based cupcakes: 1 can of pure pumpkin (like what you'd use for making pumpkin pie) + 1 box cake mix of your choosing (or your own from-scratch cake powder). Put just these two ingredients into a large mixing bowl and stir until smooth; no clumps. *DO NOT ADD ANY LIQUID, EGGS, BUTTER, ETC.* Pour batter into cupcake/muffin tin and bake at 350 degrees for about 15 minutes or until the center is done (poke the center with a toothpick; if it comes out clean the it's done!)

Courtney's black bean chocolate hummus: 1 can of black beans (rinsed and drained) + 5 tbsp cocoa powder + 3 tbsp pure maple syrup + 2 tbsp oil (could sub avocados or a nut butter here) + 2 tsp vanilla extract + pinch of salt. Blend in a food processor until smooth. Serve with fruit or enjoy a spoonful :)

Sarah's favorite black bean burger recipe: ½ medium yellow onion, roughly chopped; 1 T chopped garlic; 2 (15 oz) cans of black beans, rinsed, drained, and divided; 2T freshly chopped cilantro leaves; 2t freshly chopped parsley leaves; 1 egg; 1 tsp of Worcestershire sauce (optional); ½ t red pepper flakes; ½ cup bread crumbs; Salt and fresh ground black pepper to taste. Directions: In a food processor, pulse onion and garlic until finely chopped. Add 1 can black beans, cilantro, parsley, egg, Worcestershire sauce, and red pepper flakes, and pulse to combine. Transfer mixture to a large mixing bowl, add remaining can of black beans and bread crumbs. Season with salt and pepper to taste and mix well until combined. Divide 2/3 mixture into 4 portions and form into patties. Save the remaining mixture for another use. Place on hot, oiled grill over medium-low heat and cook for about 6 minutes a side or until heated through.

Mar 07, 202244:14
Understanding Metabolic Syndrome
Feb 01, 202227:18
Preventing Injury with Jen LaPlante, PT
Jan 04, 202228:45
Gratitude Meditation

Gratitude Meditation

Take your busy day down a notch as we guide you through this 10-minute meditation, focusing on gratitude. We hope this brings peace, light and positivity into your day. 

Dec 21, 202110:09
Loving-Kindness Meditation
Dec 14, 202112:16
Mental Health for the Holidays (and all winter) with Jill Zimmerman, PA-C
Dec 07, 202134:16
Grounding Meditation

Grounding Meditation

In today's busy, chaotic world, it's important to take some deep breaths and allow yourself to feel grounded. We hope you find peace within this meditation, whether you are struggling with emotions or just trying to keep up with the busyness of your day. 

This meditation script was adapted from Jupiter Grounding Meditations

Nov 22, 202107:12
Sugar Savvy
Nov 02, 202133:13
Podcast-iversary: One Year of Fun & More to Come
Oct 05, 202130:54
Podcast-iversary Trailer
Sep 13, 202105:40
Allergies Vs. Colds with Tom Ruffalo, PA-C
Sep 07, 202137:06
The Science Behind the Chef
Aug 03, 202159:36
Summer Smarts with Dr. Toth & Tom Ruffalo, PA-C
Jul 06, 202101:01:15