This program is for YOU, the changemaker, the progressive leader, the one who needs to optimize your health and well-being so that you can show up as an agent of positive transformation for our world!
Be the amazing changemaker you were called to be without the burnout and fatigue!
Next group starts March 2020!
This four-month online coaching program is specifically designed to optimize your health and well-being—mind, body and spirit!
I know these are challenging times and I know we are all feeling overwhelmed some days with burnout looming . . . but here’s the deal, you can take small steps on a daily basis to better support your health and well-being so that you can show up for your mission, yourself, your team, your relationships, and our planet.
So how do you make this happen? With support and guidance and prioritizing your health and well-being, knowing that you can’t give from an empty cup.
The WHOLE LIFE NOURISHMENT program will address your health and well-being from the following angles:
* 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.
* Practice effective strategies to support better quality SLEEP/REST because sleep is essential to having more energy, less cravings, and more resilience in handling everyday challenges.
* Create the healthy SCHEDULE/HABITS/ROUTINES that allow you to move through your day with greater ease, energy, and focus.
* Prioritize more daily MOVEMENT into your routine so that you can be more present in your body, relieve stress, and feel stronger.
* Cultivate ways to have moments of meaningful CONNECTION TO SELF in the form self-care practices, self-love mindset, expressions of creativity, and opportunities for pleasure and joy.
* Focus on your MINDSET and creating more mindfulness, practice slowing down, and cultivating rest.
* Continue to build meaningful CONNECTION TO OTHERS (your larger community, your personal and professional relationships, your organization/business, your cause, our planet) from a place of authenticity, giving from the overflow, and healthy boundaries.
* Continue to develop and nurture your sense of PURPOSE/MISSION/LEADERSHIP because I know you came into this world at this time to make the largest positive impact!
Over the course of four months, you’ll receive:
Two 1:1 30 minute sessions with me (in person in Oakland, CA or over the phone/Zoom) to personalize this Whole Life Nourishment experience for you.
This is an online group so that we can meet from the convenience of our homes or workplace.
We’ll have two video group coaching calls a month for support, accountability and clear guidance to meet your health and wellness goals.
You will also have access to two video modules a month to support your ongoing well-being that you can listen to or watch any time (works great as a “mental health” break!)
A private Facebook group page to get ongoing support
And lastly, accountability partners to help you stay on track with peers who can celebrate your wins and understand your challenges.
If you want to learn how to optimize your health and well-being so that you can continue to be an energized changemaker, then let’s set up a 15-Minute Clarity Callphone conversation to see if this program is the right fit for you!
Have questions? Set up a complimentary Clarity Call or email me directly at [email protected]
Next group starts March 2020!
“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
“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
* More energy, better quality sleep, and practical ways to nourish yourself with food (even when traveling)! *Greater ease in creating healthy habits that support your well-being. *Practical tips and suggestions that you can apply immediately. *Personalized guidance in how to make small changes that yield big results *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! *The support and wisdom of your fellow group members who know exactly what you’re going through!
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.
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 holidaysare over. Their bodies are exhausted by all the pushing and over-doing!
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 a 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.
I love sharing information with people . . . I am a teacher by trade and by heart. So when I had a chance to go to the Environmental Working Group (EWG)’s first-ever Leadership Summit on Clean and Healthy Living, I jumped at the chance!
I’ve been following the EWG for years now and use their
resources all the time with clients, so it was especially exciting to hear the
founder and CEO Ken Cook speak along
with many of the scientists doing the excellent work every day to put out
clear, evidence-based, relevant health information on everything from water
safety to clean beauty products to pesticides to healthy cleaning products. You
will find a wealth of helpful information on the EWG page!
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!
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!
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!
In Honor of Black History Month: How Michelle Obama’s Book Becoming is an Inspiration to Us All
I just finished Michelle Obama’s amazing memoir Becoming and I felt inspired to share a few reflections with you.
Let me be clear, even before reading her book, my love for Michelle Obama ran deep. Never before have I been so happy to share my name with someone. Her commitment to her family, her country, her career, her husband and partner are all inspiring. I am also inspired by her voice and commitment to important causes like children’s health, girls’ education worldwide, and to our veterans returning from war. She used her position of power as First Lady to not only focus on these amazing causes, but she also did an incredible job of protecting her daughters so that they could grow up as “normal” as possible while living in the White House.
Besides learning more about how Michelle grew up on the South Side of Chicago, I also loved learning very human things about Barack Obama, like how he would leave his clothes lying around every where! I also smiled reading how cool and calm he is by temperament and how Michelle would be much more likely to get worked up about something (sounds a lot like me and my husband Gary!).
Lastly, what I loved as a through-line from the title to every section of the book was this idea of BECOMING.
She writes in the Epilogue:
“For me, becoming isn’t about arriving somewhere or achieving a certain aim. I see it instead as forward motion, a means of evolving, a way to reach continuously toward a better self. The journey doesn’t end. . . It’s all a process, steps along a path. Becoming requires equal parts patience and rigor. Becoming is never giving up on the idea that there’s more growing to be done.” (419)
You see, that is why I also love the work that I do. My clients may come in because they want to lose weight or change their eating habits or improve their digestive system or let go of their cravings to sugar . . . . but really what they want is to see is CHANGE. They think, “This is not working. Something needs to change and I might need some help in making those changes.” And I get the honor and privilege of being on that path or journey with them for a little while, to guide, support, encourage, and cheer along the way.
I think just like Michelle Obama, we are
doing our best to continue to grow into new ways of being. And health and
wellness for many is a part of that path.
Maybe this has you thinking? Was is it that I am becoming next? What part of my path is unfolding next? What small steps am I taking forward today? This may be in terms of your health, your family and relationships, your career, your community, your spiritual life.
For me, a new path I am exploring is reaching out to progressive leaders in my community so that I can empower them in actively achieving health, well being, and balance. If they feel strong, healthy, clear, and powerful by taking charge of their health and well-being, then they can better go out into the world and be the amazing agents of positive change we all so need them to be!
If you’d like to read more about this new direction or how you might be able to help me find these amazing leaders, please check out my blog post: I Am an Agent of Positive Change.
I will leave you with Michelle’s final words
in the book:
“There’s power in allowing yourself to be known and heard, in owning your unique story, in using your authentic voice. And there’s grace in being willing to know and hear others. This, for me, is how we become.”