Category: wellness

  • Mastering Your New Year’s Resolutions: Sustainable Nutrition & Lifestyle Changes

    Mastering Your New Year’s Resolutions: Sustainable Nutrition & Lifestyle Changes

    As we move further into the year, many individuals find themselves struggling to maintain the New Year’s resolutions they set with enthusiasm just a few weeks ago. In fact, studies show that nearly 80% of resolutions fail by February. To help navigate these challenges, Everwell Health Solutions recently hosted a discussion led by nutritionist Rebecca Raney. She provided valuable insights into behavioral change, goal-setting, and long-term success—strategies that apply not only to nutrition but also to life in general, helping you master your resolutions and succeed.

    Understanding Why Resolutions Fail

    One of the key takeaways from Rebecca’s presentation was the psychology behind failed resolutions. Unrealistic goals, lack of preparation, and dwindling motivation are the primary reasons many people give up. By understanding the stages of behavioral change—pre-contemplation, contemplation, preparation, action, and maintenance—individuals can set themselves up to master their resolutions and for lasting success.

    Setting Realistic and Achievable Goals

    Rebecca introduced the concept of SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—guiding participants in creating resolutions that foster sustainable habit formation. Rather than vague aspirations like “eat healthier,” she encouraged setting specific targets such as “include a serving of vegetables with every meal” or “prepare lunch at home four times per week.”

    Overcoming Common Nutrition Obstacles

    Many individuals struggle with barriers such as emotional eating, lack of meal preparation skills, and unrealistic expectations. Rebecca emphasized the importance of accountability, self-awareness, and realistic goal-setting in overcoming these challenges. By planning ahead, tracking progress, and focusing on small but meaningful changes, individuals can gradually shift their eating habits without feeling overwhelmed.

    Practical Strategies for Success

    Rebecca shared practical approaches to help integrate healthy eating into daily life:

    • Meal Planning: Preparing meals in advance to avoid last-minute unhealthy choices.
    • Mindful Eating: Paying attention to hunger cues and savoring meals rather than eating on autopilot.
    • Healthy Substitutions: Making simple swaps, such as choosing whole grains over refined options or incorporating more lean proteins.
    • Self-Compassion: Recognizing that setbacks are normal and not allowing them to derail progress.

    Building a Strong Support System

    One of the most powerful tools for long-term success is a supportive community. Surrounding yourself with like-minded individuals—whether friends, family, or professionals—can help maintain motivation and navigate setbacks. Having an accountability partner or working with a nutritionist can also provide guidance and encouragement when facing challenges.

    Making Nutrition a Lifestyle, Not a Resolution

    Perhaps the most important takeaway from Rebecca’s discussion was the idea that nutrition should not be a temporary goal but rather a long-term commitment integrated into daily life. By shifting the mindset from “dieting” to “nourishing,” individuals can create sustainable habits that naturally support their well-being.


    At Everwell Health Solutions, we believe in empowering individuals to take control of their health in a realistic and personalized way. If you are looking for guidance on nutrition, lifestyle changes, or overall wellness, we are here to support you on your journey. Stay tuned for more events and discussions to help you achieve your health goals this year and beyond!


    For more information about tips to help you master your resolutions or to connect with Rebecca Raney, you can reach her at ra_ran_22@outlook.com or https://www.instagram.com/becca_ran22/.

    To catch the full scope on how to stick to your resolution’s, you can find it on our YouTube Channel: https://www.youtube.com/watch?v=5s0dSE9G-Ic.

    Check out our upcoming events at: https://everwellhealthsolutions.com/events/

  • My Journey to Direct Primary Care

    My Journey to Direct Primary Care

    From Traditional Medicine to Direct Primary Care: My Journey to Everwell Health Solutions

    When I began my career as a physician, I was driven by the desire to make a meaningful difference in my patients’ lives. Like many physicians, I worked within the hospital-based healthcare system, where I quickly realized that the system itself was hindering my ability to provide the type of care I truly wanted to offer.

    Over time, I became increasingly frustrated with the constraints placed on my time and how the system prioritized numbers over relationships. I knew there had to be a better way—one where I could really connect with my patients and focus on their long-term health, not just quick fixes.

    The Turning Point: Realizing the Limits of the Traditional System

    One of the biggest challenges I faced in the hospital-based system was the lack of time with patients. The appointments were rushed, often limited to just 10-15 minutes after the rooming process. Patients were frustrated by the short time they had to discuss their health concerns and the long waits to even get an appointment. It was not just inconvenient for them—it was also frustrating for me as their physician. I wanted to offer more than just a quick prescription or diagnosis; I wanted to work with them on a personal level to address their overall wellness.

    But the pressure to see more and more patients each day meant that I had little time to build those meaningful relationships. I felt like I was just ticking boxes, moving from one patient to the next without having the opportunity to truly connect with them. This lack of time and personal connection made it harder for patients to trust me and for me to understand their unique needs and concerns.

    Another major frustration was access. Many of my patients had trouble reaching me when they had questions or concerns. It felt like they were getting lost in the system, unable to easily access the physician who knew their medical history and could guide them effectively. I wanted to be a physician who was there for my patients, accessible when they needed me, not just during a brief office visit.

    Discovering Direct Primary Care (DPC)

    That’s when I discovered Direct Primary Care (DPC), a model that prioritizes access, quality time with patients, and building long-lasting relationships. DPC offers a solution to many of the issues I faced in the traditional system by allowing patients to pay a fixed monthly membership fee. This model eliminates the need for insurance and allows me to offer longer appointments, direct access to me as their physician, and a focus on wellness and prevention.

    The DPC model felt like a perfect fit for me as a physician who wanted to offer more personalized care. It allowed me to get back to the root of why I became a physician in the first place: to help people achieve optimal health through partnership and understanding.

    Challenges in Making the Transition

    The transition to DPC was not without its challenges. Starting a new practice and navigating the financial and logistical hurdles has been daunting. But the more I learned about DPC, the more I knew it was the right path for me—and for the patients I will eventually serve.

    Leaving behind the security of the traditional healthcare system meant stepping into the unknown, but I was ready for it. The chance to truly focus on my future patients’ health, rather than the volume of patients I saw, was an opportunity I could not pass up.

    Why DPC Works for Patients (and Me)

    With Everwell Health Solutions, my goal is to provide the care I have always wanted to offer—more time with patients, better access, and a focus on their overall wellness. I will work closely with each individual, building a relationship based on trust and mutual respect. This will allow us to tackle health issues proactively, focusing on prevention and long-term health goals rather than just reactive treatments.

    The DPC model will allow me to give patients more time, so we can dive deep into their health concerns, discuss lifestyle changes, and develop a personalized plan for optimal wellness. And, perhaps most importantly, patients will have direct access to me whenever they have a question or need advice—whether it is by phone, text, or email. No more waiting days for a response or feeling like you are just another number in the system.

    The Future of Everwell Health Solutions

    As I look to the future, I am excited about building Everwell Health Solutions and helping more people experience the benefits of DPC. My vision is to create a healthcare model where patients are treated as people, not just as cases. I believe that when patients have a true partnership with their physician, they are more likely to stay healthy and engaged in their wellness journey.

    If you are tired of feeling like just a number in the traditional healthcare system, I invite you to learn more about Everwell Health Solutions and how Direct Primary Care can help you achieve the personalized care you deserve. Together, we can make health a lifelong priority.

    …I am now focused on providing the kind of care that truly matters—care where the physician and patient work together as a team, with access, time, and personal relationships at the forefront.

    If you are looking for a healthcare experience that puts you first, I invite you to learn more about Everwell Health Solutions and how Direct Primary Care (DPC) can help you achieve your health and wellness goals. You can explore our services and how we are redefining primary care by visiting https://everwellhealthsolutions.com/primary-care-services/

    To read more about DPC in general, check out DPC Nation for additional resources: https://dpcnation.org/faq/

  • 5 New Year’s Resolutions to Prioritize Your Health in 2025

    5 New Year’s Resolutions to Prioritize Your Health in 2025

    As we kick off the new year, it’s the perfect time to reflect on our health and set achievable goals for the months ahead. At Everwell Health Solutions, we believe in making wellness simple and sustainable. Here are five easy resolutions to help you prioritize your health in 2025:

    1. Move More

    Physical activity doesn’t have to be complicated or overwhelming. Just 30 minutes a day of movement can work wonders for your health. Whether it’s a brisk walk, dancing to your favorite playlist, or stretching in the morning, find an activity you enjoy and make it part of your routine. Remember, consistency is key!

    2. Stay Hydrated

    Your body thrives when it’s well-hydrated. Aim for at least 8 cups of water daily to support digestion, energy levels, and overall well-being. Not a fan of plain water? Infuse it with fresh fruits like lemon, cucumber, or berries for a refreshing twist. If you are trying to lose weight, the daily recommended intake is more.

    3. Get Enough Sleep

    Sleep is your body’s natural reset button. Strive for 7-9 hours of quality sleep each night. Create a calming bedtime routine, limit screen time before bed, and make your bedroom a sanctuary for rest. It is also helpful to have a regular sleep routine and schedule. A well-rested body is a healthier body!

    4. Eat More Whole Foods

    Fuel your body with nutritious foods that make you feel good. Incorporate more fruits, vegetables, whole grains, and lean proteins into your meals. A simple rule is to avoid or eat less of those things that come in packages. Even small changes, like swapping processed snacks for fresh produce, can have a significant impact over time. We especially like the Mediterranean diet, and this has a lot of evidence to back it up.

    5. See Your Doctor

    Prevention is the foundation of good health. Schedule your annual check-up to address any concerns and stay proactive about your well-being. Regular visits with your primary care physician can help you stay on top of screenings, vaccinations, and personalized health advice. Direct primary care is great for this!

    Let’s Make 2025 Your Healthiest Year Yet

    The best resolutions are the ones you can stick to—start small and build momentum as you go. We went over five easy resolutions to help you prioritize your health. Which of these resolutions will you focus on first? Share your goals with us or let us know how we can support you on your health journey.

    Here’s to a happy, healthy, and thriving 2025!

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