Because, as you know, you can’t pour from an empty cup.
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?
WHOLE LIFE NOURISHMENT
Contact me today to be added to the waitlist for the next groups starting February 2022!
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 months 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 callstwice a month (TBD) (total of 8 90-minute calls) 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 8-10 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.
Theconvenience of anonline group so that you can be in the safety of your home but we can be connected from anywhere in the country!
For FOUR months of Whole Life Nourishment support, your investment is $950.
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 . . .
“Michelle has a breadth of knowledge on holistic healing but what sets her apart is her care for her clients. She’s gotten me through a major health crisis and I wouldn’t be where I am today professionally or personally without her.” –AZ, activist and university professor
“Michelle is the most intuitive and attentive practitioner I’ve ever worked with and has given me very usable and helpful advice. I’ve already made great strides toward all of my health goals and look forward to continuing to work with her in the future.” –AO, grant writer
“I was struggling with food cravings, insomnia and anxiety. Michelle helped me improve my sleep and then we found easy-to-prepare balanced meals that I enjoyed. Once I started eating these meals, my emotional eating and cravings disappeared! My anxiety also disappeared and I lost 14 pounds since January 1st. I’m loving food, never hungry, and I feel normal! Best investment I’ve made!”–TLC community college instructor, activist, artist
“Michelle is outstanding. I am constantly learning new things about my nutrition every time I see her. It is rare to find someone who embodies everything from the technical understanding to the empathetic ear…and Michelle does just that. I look forward to our meetings and have enjoyed every step of this journey with her. Thank you Michelle for sharing your love of food and health with me!” –SN, dance teacher, BIPOC business owner, artist
“Michelle is knowledgeable, engaging, and on point. All of her recommendations are evidenced-based, simple to implement, and life-changing. She’s wonderful!” –JS, Executive director of a foundation committed to a thriving planet
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!
Michelle Dwyer, Transformation Coach, Holistic Health Coach and Certified Nutrition Consultant, MS in Health and Nutrition Education, Former Educator, Agent of Positive Change
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 (safely), 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 2021 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 really, now with this updated version in 2021, we REALLY want to support your 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.
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!
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.
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!
As a board-certified practitioner in holistic nutrition and certified nutrition consultant with a Master of Science degree in Health and Nutrition Education, I am here to serve my clients in their whole health and well-being any way I can.
And I get asked all the time for recommendations . . . everything from recipes to supplements to restaurants to specific products. And by nature, I LOVE giving helpful suggestions! (I’m one of those people that strangers will walk up to and ask me for a recommendation!)
So this post is a long time coming! I’m here to share some of my FAVORITE things with you!
Full disclosure: For a few of these items, I do receive a very small amount of compensation if you use my link. I’ve marked these with an asterisk (*) so you know. Feel free to find these things on your own as well! 🙂 My intent is to put great things on your radar!
DoTerra is a fantastic collection of pure essential oils. Why do I choose DoTerra? High quality, beautiful blends that not only smell great but past my testing standards! Some of my favorites include Serenity for a lovely calming blend, Deep Blue to apply to tired and achy muscles and joints, Cheer roller for anytime pick-me-up, ClaryCalm roller for hormonal support during your period, and the whole OnGuard line for quality immune support and daily, safe cleaning! Want to know more? Let’s talk!
Dry Farm Wines curates only the highest quality natural wines from small, sustainable, organic /biodynamic, family farms that meet their strict standard of health and taste! Unlike today’s commercialized and processed wines–which are full of additives, sugar, pesticides and other harmful ingredients–Dry Farm wines are sugar-free, lower alcohol, lower sulfites, paleo and keto friendly, and free of industrial additives–this is real and delicious wine!
Sun Basket is meal-kit that delivers fresh, pre-measured ingredients with easy-to-follow, delicious recipes directly to your door in an insulated box. Great options from gluten-free, paleo, low-carb, vegetarian, and dairy-free to family-friendly or “speedy” meals. I’ve tried a few kits and this remains my favorite in terms of quality!
Nutritionally designed meals you’ll crave, delivered to your door! Each week their chefs create a delicious new menu packed with the highest quality ingredients. Choose from plant-based or add meat. All of Thistle’s meals are gluten and dairy-free and they use organic produce whenever possible. I’ve had 30+meals from them over the last few years (all paid for by me) and I’ve enjoyed every salad and dinner I’ve received! So many veggies and delicious sauces!
Methodology’s motto is “food as medicine.” Great options of whole-food, paleo-friendly, nourishing meals designed with your wellness and tastebuds in mind. Free of gluten, refined sugar, canola oil, vegetable oil, corn, legumes, chemicals, preservatives, or processed ingredients. Plus, foods comes in reusable glass jars!!
Roasted, ground, and brewed just like coffee, Crio Bru has the amazing flavor and aroma of pure dark chocolate (without the sugar!). Plus all the benefits of cacao–a superfood prized by ancient cultures for its energizing and restorative properties. Crio Bru also has theobromine, a naturally occurring stimulant found in cacao that can be longer lasting, milder, and more pleasant than caffeine. How I start my morning every day!
Beautycounter is a line of SAFE and CLEAN skincare, bath/body, and makeup beauty products that are free from harmful chemicals that wreak havoc on our bodies. There are more than 80,000 chemicals on the market today & many don’t have any safety data! Why would I put that on my body??!!I love Beautycounter because it is a company that I can trust is using only the safest ingredients, is against animal testing, AND works and feels GREAT! Message me for ideas of where to start!