Lessons I am learning . . . First five years as a holistic health coach and nutrition consultant

Lessons I am learning . . . First five years as a holistic health coach and nutrition consultant

It’s Spring! And it’s the five year anniversary of launching my practice!

Five years ago in March 2013, I officially launched my practice as a holistic health coach and certified nutrition consultant and my life has never been the same. I have learned so much and it is with great gratitude that I thank all of you for being part of this journey. Whether we’ve worked together one-one-one or you’ve done a sugar challenge with me or if you did a Discovery Session or joined my newsletter, I’m here to say thank to each and every one of you for connecting with me around health, vitality, and wellness.

As some of you know, I entered this field after my own health struggle (you can read more about it here) and as weird as it sounds, I am truly grateful for the challenge because it led me to this path. You know when you make a decision and everything suddenly seems to line up perfectly? Well, that’s how it was for me once the world of holistic nutrition opened up for me (and I had healed the imbalances in my body). And here I am more than 6 1/2 years after making that decision with so many wonderful lessons learned. And that is what I’d like to share with you!

Lessons I am learning . . . 

  1. Be open: A cliché as it sounds, life is always in flux and we have to be open to changing in order to live the life presented to us at this moment. For me and many of my clients, it means being open to a new way of eating or a new relationship with food. For others, it may be about being open to trying supplements or a new workout routine. I find that openness is a powerful key to shift out of place of feeling “stuck” or “hopeless.”
  2. Be a life-long learner: About six years ago I decided to go back to graduate school (again! I already have an MA in literature) to get a Master of Science degree in Health and Nutrition Education and I loved every moment of it! As much as I learned with my training, I’ve continued to dig deeper in my knowledge and expertise through my work with my clients, ongoing research, conferences, trainings and seminars. I love geeking out about nutrition and health! And I know the body is a wondrous and complicated set of systems and there is always something new to learn that will be of benefit to my clients.
  3. Be in partnership and create community: I often tell clients that we are in a partnership together focusing on their health and well-being. I also appreciate the amazing partnerships I’ve made with other health practitioners, my community, and with my amazing joint ventures like the online program Feng Shui Your Mind-Body-Spirit with my dear friend and colleague Jill Lebeau. We are social creatures and I think we thrive when we are in connection with others.
  4. Trust and have faith (even when it’s scary): I know what it feels like to feel sick and tired and scared and alone. I’ve been there. I also know how important it is to have trust and faith, whether that’s in the process, the protocol, or your own body’s ability to heal. I also know how much trust my clients put in our work together and it’s something I treat very carefully.
  5. Learn how to receive: This has been a big life lesson for me. Many of us, especially those of us socialized as women, are great at giving but receiving can be more challenging. Receiving can be about receiving guidance or receiving help and support or even receiving love from our partners, friends and family.
  6. Trust in your body’s wisdom and innate desire to be in balance: This might be one of the single most powerful beliefs that grounds and rules my days. I believe the body wants to be in balance so that when something is “off” (like our digestion, hormones, blood sugar, weight, cravings, sleep, etc.) then that is our bodies’ way of saying, “Hey! Pay attention!” I believe that with shifts in our nutrition, addressing underlying causes of imbalance, and making lifestyle changes, we can support optimal health in our bodies.
  7. We need each other and it’s okay to ask for help (or accountability or suggestions or insight): Often I  hear, “I know what to do; I just need support/guidance/accountability to make it happen consistently and long-term.” And I believe them! I agree, you know your body best. Most of us know what supports our bodies’ health, but we may need to connect with a group or with other people to make it happen. I know when I tell someone else I am going to do something that I am much more likely to actually follow through with it. We are social creatures and I think it’s powerful when we reach out to one another.
  8. Take care of yourself. Always: Want to do great things in the world? Want to show up as your best self for your family, your work, your art, your community, the world? Then you have to take care of yourself. You can’t give from an empty cup. And you need to fill yourself up daily, not once a year on vacation. What are the small things you can do every day to take care of yourself? They need not take a lot of time or money, and a small act of self-care can be powerful. Pobody’s nerfect, but I do try to walk the walk and no longer push myself beyond the point of self-care.
  9. Follow your passion: I know it is a privilege to do work that nourishes me on so many levels and I do not take that for granted for one second. Both of my grandmothers were single moms (one was a widow and one escaped an abusive marriage) and I know they didn’t have the luxury of their work always being their passion. But they still had passion and followed through with that in the way that they could. My grandmother Olga traveled the entire world on a budget once she retired. She went to all seven continents! One of her passions was travel and she made it happen. My passion is to be an educator and an agent of positive change, and I’m thrilled that I get the opportunity to do this as my life’s work. I also have found that passion, creativity, meaningful livelihood are all crucial to our health and well-being.

These first five years have been incredible and I am excited to see what unfolds for the next five years! Thank you all again for making it possible.

In gratitude, Michelle

 

The Herb Series: Parsley

The Herb Series: Parsley

PARSLEY

Fun fact! Parsley was thought to be sacred by the ancient Greeks and has been cultivated for over 2,500 years. It is a rich, dense source of vitamin C, K and E, as folic acid and iron. And, is extremely rich in the minerals calcium and potassium and has high percentages of carotenoids and flavonoids.

parsley picHealth Benefits:

  • Parsley contains volatile oils that have been shown to inhibit tumor formation and increase antioxidant formation in the blood.
  • Its carminative properties reduces flatulence and colic.
  • Parsley is an emmenagogue, meaning it stimulates the menses, therefore be cautious and do not use in large amounts if you’re currently pregnant.
  • Does parsley have any other special attributes? Yes. Parsley is an excellent breath freshener!

Adding parsley to your cooking and recipes not only enhance brightness and flavor but it’s also easy and fun to explore new ways to incorporate them in.

Ways to use parsley in your cooking:

  • Add chopped fresh parsley to salads, soups, sauces, vegetable sautés and grilled meats.
  • Add to pesto sauce for more texture and green color.
  • Tabbouleh salad with parsley, bulgur wheat or quinoa, garlic,mint, lemon juice and olive oil.
  • Great for juicing or when making broths.
  • Easy tapenade with parsley, olives, pistachios, and olive oil: This is one of my FAVORITE recipes and is always a hit at parties!
TIP: Add fresh parsley at the end of cooking to retain its color, flavor and freshness!

 Recipe: Parsley Tabbouleh

 parsley tabbouleh
Servings: 4

1 small cucumber, peeled, seeded and diced
4 scallions, thinly sliced
1 cup water
1/2 cup bulgur or quinoa
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon minced garlic
1/4 teaspoon salt
1/4 cup chopped fresh mint
2 tomatoes, diced
Freshly ground pepper, to taste
2 cups finely chopped flat-leaf parsley, (about 2 bunches)

  1. Combine water and bulgur or quinoa in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur/quinoa is tender, 25 minutes or according to package directions. If any water remains, drain bulgur/quinoa in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
  2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss.
  3. Serve at room temperature or chill for at least 1 hour to serve cold.
    Make Ahead Tip: Cover and refrigerate for up to 1 day.

 

 

Recipe adapted from EatingWell.com

Clean Eating Circle Online: Next Cleanse TBD!

Clean Eating Circle Online: Next Cleanse TBD!

Welcome to a cleaner, fresher you! Next cleanse starts soon: Summer date TBD!

Do you need a clean start? Feeling run down, frazzled and like anything you eat doesn’t work for you? Curious about doing a cleanse but want support from professionals? Prefer the support and convenience of an online group?

Tcolor wheelhis 3 week program is designed to help you gain energy, lose foods that aren’t serving you, and give your body a break from fatigue, fuzziness and feeling flustered. Our food-based cleanse will help you clean out the cobwebs and focus on all the great foods that give you energy, focus and vitality! And we promise no starving, no fancy powders or supplements!

For more information on our next cleanse, please go to http://cleaneatingcircle.strikingly.com/

 

Why cleanse?

  • Give your body a break. We will meet you where you are!
  • Embark on a fresh, new journey while gaining knowledge about what triggers your body, the best foods for you personally, and how to feel confident in your food choices
  • Gain nutrient density and lose some excess weight
  • Reduce inflammation throughout your body, including your digestive system and joints
  • Enjoy eating real food while cleansing your body. No starving on this plan! And no expensive supplements or powders.
  • Get group support from two nutrition professionals: Michelle Dwyer and Amy Griffith, both health coaches and nutrition consultants, are excited to support you through this dynamic and convenient online clean eating circle!

Listen to our webinar here to find out more about how cleansing can help you detox your body, reduce inflammation, and transform your health!

Sound like just what you need? Find out more here!

 

The Herb Series: Basil

The Herb Series: Basil

I’m very excited to start this Herb Series on various culinary herbs. Each post will highlight a particular herb and easy ways to incorporate it into your daily eating. 

Herbs are such a nutritious and delicious way to upgrade your nutrition!

So let’s start with a favorite: BASIL!

Fun fact! There are more than 60 varieties of basil besides the sweet basil we are most familiar, including lemon basil, Thai basil, cinnamon basil and holy basil.

three herbs pic_2Benefits of BASIL

  • good source of flavonoids, particularly those found to protect cell structures and chromosomes from radiation and oxidation
  • antibiotic and anti-inflammatory properties
  • effective in restricting growth of certain bacteria namely e coli and staphylococcus aureus
  • good source of vitamins K, A, calcium and potassium and beta-carotene

 

BASIL in cooking and recipes

  • Pesto with garlic, olive oil and a nut (walnuts, pine nuts, pistachios)
  • Add to fruit and fruit smoothies for a refreshing twist. Especially delicious with watermelon and other melons!
  • Add to water with slices of citrus for a pretty and tasty treat
  • Caprese salad of mozzarella, tomatoes and basil
  • Add to the top of stir fry, pasta dishes or soups for a fresh taste and added flavor

Tip: Store basil in the refrigerator wrapped in a paper towel in a plastic bag.  Can also be frozen.  Even better idea is to buy a basil plant! Very easy to grow!

Want some basil inspiration? Check out this Huffington Post article with over 34 ways to use basil in a recipe! Yum!

What’s your favorite way to use basil?

Using The Hormone Cure to Address PMS

Using The Hormone Cure to Address PMS

flower-936895_640As many of you know, I was trained in Dr. Sara Gottfried’s Hormone Cure program to become a Hormone Cure Coach. I find that addressing people’s health challenges like fatigue, struggle with losing weight, stress, and cravings, it is helpful to include an assessment of their hormones gives me more tools to guide my clients back to a place of balance.

One hormonal challenge many women struggle with is PMS or pre-menstrual syndrome.

According to Dr. Sara Gottfried in The Hormone Cure, “PMS is related to a problem with progesterone, but frosting yourself in progesterone cream does not automatically fix the symptoms in all women. Our best science shows that PMS is the result of the poorly synchronized interplay among four entities: progesterone, allopregnanolone (a derivative of progesterone), and in the brain, the GABA and serotonin pathways. It’s a complicated neurohormonal mix that results in progesterone ‘resistance,’ which is why topping off your progesterone may not be the answer. Your body may respond better to a ‘cure’ that addresses upstream causes—including precursors, such as vitamin B6, that help you make serotonin, or perhaps an herb that alters progesterone sensitivity, such as chasteberry, as well as lifestyle techniques to calm your brain.” (page 50)

Not only can progesterone, GABA and serotonin affect PMS symptoms, but so can cortisol, the body’s stress response:

“When stress is high, cortisol rises and PMS worsens. When progesterone is low, PMS also worsens. In other words, there’s a dance between cortisol and progesterone in the development of PMS, and you want to address both adrenal function and your production of cortisol as well as your progesterone to minimize PMS.” (page 283)

When addressing something like PMS, it often can take a multi-prong approach: food, exercise, mindset and maybe even some complimentary treatments or supplements.

Let’s take a look at some of these suggestions here.

  • Exercise frequently: 5 days a week for at least 30 minutes
  • Nourishing whole foods eating plan (Not sure what that looks like for you? Book a complimentary Discovery Session with me today!)
  • Limit sugar (especially added and refined sugar)–join my next 10-Day Sugar Retreat to banish those sugar cravings!
  • Reduce caffeine
  • Acupuncture
  • Reflexology
  • Address cortisol levels and chronic stress
  • Increase fiber
  • Support your liver (because all hormone processed through the liver)–check out Andrea Nakayama’s Replenish PDX excellent handout on supporting your liver!)

Some supplements can also help but aways seek advisement from your health practitioner:

  • Vitamin B6: 50 to 100 mg/day (or if you are on a birth control pill, you may want to consider taking a B Complex)
  • Calcium (carbonate or citrate): 600 mg 2x/day
  • Magnesium (citrate, glycinate taurate, aspartate or chelated forms like malate, succinate, fumarate): 150-300 mg/day (for more on the benefits of magnesium, check out this great article from Dr. Mark Hyman)
  • Vitex (chasteberry): 500-1000 mg/day (take in morning if possible)

What have you found helps with PMS? Have any of these approaches worked for you? Need more personalized guidance, please contact me today!

A Few of My Favorite Things

A Few of My Favorite Things

Why should Oprah get all the fun? 🙂

Slide1Remember when she would do her “favorite things show”? People would go crazy with excitement and sales for whatever she was sharing would sky-rocket. Well in this holiday season I wanted to share a few of my favorite things with you all.

When possible, what I’m sharing will be local to the San Francisco Bay Area (since that is where I live), organic, made by a small business, and/or environmentally or socially conscious. Some of these things might make good gifts or could be part of your self-care practice this month. Mostly these are things that I love and want to support by writing and sharing about them. And I think you’ll love them too!

I have chosen 21 of my favorite things which will also be posted on my Facebook page each day until December 21st, the date of the Winter Solstice where I live.

What are some of your favorite things?

1. Donate to a charity organization on #GivingTuesday (or any other day!): I’m going to start this list of “a few of my favorite things” with the act of giving. Many of us are blessed with abundance, and Giving Tuesday is a way to bring awareness in this busy holiday season to the importance of giving to charities, non-profits, and organizations or people we want to support. It can come in the form of a donation of time, talent or treasure. When we give and act generously, we not only support others but it also helps us appreciate what we have in our own lives even more. My husband and I regularly give to organizations we support and believe in, but this time of year is a great day to give a little more, if we can. Who do you like to support?

2. Essential oils: I love essential oils and use them every day. The brand I like to use is doTERRA but there are other great companies out there as well. If you are just starting with essential oils, lavender is a good place to start because it is very calming. Add a few drops to a bath or spray on yourself or your pillow before bed. Scents are a wonderful way to balance your mood as well–they can be calming, uplifting, grounding, or invigorating. If you like a pleasing scent in your home or office, quality essential oils are a much healthier option than artificial fragrances from other sprays, plug-ins, and candles that can actually contain endocrine disruptors. What are your favorite scents or essential oils and what do you use them for?

Oakland Floats3. Oakland Floats: I love to float! Floatation tanks are described on the Oakland Floats website as, “lightless, almost soundproof tanks of warm saltwater. They remove external physical stimuli, creating a state of ‘sensory’ relaxation. Under these conditions your body has a chance to restore its natural powers of self regulation, while you simply lie back and relax.” If you’ve never floated in a sensory deprivation tank, you might be wondering what all the fuss is about. For me, there is something amazing about having no noise, no light, no distraction, no sensory input for that hour. It’s a humbling experience. It’s also been shown to reduce cortisol rates (our stress response), help with pain, support quality sleep, open up creativity and so much more. If you want to read more about my experience floating, check out my story here. Where I love to float is Oakland Floats but if you live outside the Bay Area, there are floatation centers everywhere. Give it a try or give it as gift! Have you ever floated? What was your experience?

4. Oaktown Spice Shop: Spices! I love to cook and spices make a huge difference in how your food turns out.  Spices add not only delicious flavor, but also often have positive health benefits as well. One of my favorite places to get my dried spices is Oaktown Spice Shop. Their cinnamon is amazing and I just made their mole poblano last night over tempeh and grilled vegetables. Fantastic! Head over and check out all the wonderful spices they have! And if you don’t live in the area, you can order online. Some of my favorite spices that we use on a weekly basis are cinnamon, cajun, poultry seasoning, turmeric, and curry. And they really make a great gift! True story: about ten or fifteen years ago I asked for spices for Christmas and my stocking was filled with about 10 jars of spices! What are your favorite spices to cook with?

5. Broth: I love making broth, drinking broth and using broth in soups and stews. Here’s an easy recipe to make your own vegetable broth. Really warming and nourishing this time of year! Do you make your own broth?

spiral-zuchinni-noodles-Michelle-Dwyer-health-coach-nutrition6. Spiralizer: One of my favorite ‪‎kitchen gadgets‬ is my spiralizer! If you’ve never heard of a spiralizer, it basically makes “noodles” out of vegetables. You can spiralize lots of veggies like zucchini, sweet potatoes, potatoes, butternut squash, and beets. We do zucchini noodles often in our house. Easy, yummy, and nutritious and very satisfying for a noodle craving! This is the one I have

7. Crio Bru: This roasted cocoa is my favorite way to start the day. It is so delicious and full of antioxidants. I add a little coconut milk to mine but you can drink it plain. It’s not sweet like hot chocolate, but has this wonderful, rich, chocolate-y, roasty flavor. You can read more here! And I’m a lucky woman because my husband usually makes it for the two of us, and since he gets up before me, it’s all ready to go when I get out of bed. And it’s so easy to make–just add hot water to a French press and you are ready to go! 

8. Moving my body: I love moving my body, whether that means taking a walk, going for a hike, doing yoga or pilates, doing a few stretches, or lifting weights (which is good for your bones, ladies!). Read more on some of my favorite ways to move my body! What’s your favorite way to move your body? What are the benefits you notice?

9. Dancing at Hipline: To expand on the previous post, I want to share my FAVORITE way to move my body and that is dancing at Hipline, a dance studio in Oakland. For those of you who have never been, it can be hard to put into words the magic of this place, so I’ll let their mission statement do the talking: “Hipline exists to inspire and empower women through movement. We nurture community, health, and creativity through all aspects of our company.” I have been dancing at Hipline for over five years and I can honestly say that I ALWAYS look forward to going and I ALWAYS leave the class feeling better. It is an amazing community of women and I continue to meet so many inspiring people there. It’s a place to dance, to leave it all on the floor, to work out any frustrations or pent-up energy from the day, to be silly and fun and sexy just for yourself, and meet other beautiful souls doing the same. Want to give it try? I’d be happy to meet you there!

Check please group photo10. The restaurants encuentro and Millenium: Two of my favorite restaurants are Encuentro cafe and wine bar and Millennium Restaurant, both in Oakland. Oakland has an amazing food scene but I want to highlight these two fantastic restaurants for what they are doing to make plant-based eating delicious, beautiful, and a true celebratory experience. Some of you might know that I actually reviewed encuentro for the TV show Check, Please! Bay Area. You can see the video here or read my review here.

11. Homestead Apothecary is my favorite place to get loose herbs, tinctures, quality body care products, teas and other amazing plant products. If you have any interest in herbs, making your own tea or broth, self-care or just curiosity of what all those herbs actually do for your body, then seek out Nic at this lovely shop on Temescal Alley. 

IMG_186812. Coloring: I’m pretty happy to say I was a head of the current trend of adults coloring. I started doing it a while ago and quickly realized how relaxing and meditative it is for me. For me the key is letting go of perfectionism, of doing it “right” or concerning myself with the final product. I love the use of color and the focus it brings to my mind. This is my favorite coloring book author. Have you tried coloring? 

13. Bitchin’ Sauce: This yummy sauce is a recently discovered favorite of mine. It’s so yummy but also happens to be vegan, gluten-free, and tastes great on anything. You can use it as a dip, spread or sauce. Plus it comes in a bunch of flavors like chipotle, pesto, and bombay but I think I might like the original the best. If you see it in the stores, give it a try! 

14. Massage, acupuncture or reflexology: I strongly believe in investing in my health, and some excellent ways to support my body is to get body work done like massage, acupuncture and reflexology. I work closely with some amazing practitioners, so you would like a referral to an excellent person, please let me know and I’ll get you connected. I know a lot of places also offer gift certificates!

15. Kombucha: I know this fermented tea is not for everyone, but I think it is just delicious! I thought it was a little “weird” the first time I drank it (“Really, people are drinking vinegar?”) but I really appreciated the flavor more when I tried it again. Kombucha is not only tasty, but is also good for your digestion because it is full of probiotics (the “good” bacteria that make your digestion happy and in balance). You can try the different flavors out there; I just suggest getting one without too much added sugar. My favorite is GTs Multi-Green!

16. Tea: This one is one the most simple and wonderful pleasures in life! I drink tea just about every day. My usual favorites include many from Yogi Tea, Traditional Medicinals, Numi, Choice and Rishi. I love teas like Every Day Detox, Ginger, Roasted Dandelion, Egyptian Licorice, Chai Green, Throat Coat/Throat Comfort, Rooibos, Peppermint and so many others! What is your favorite cup of tea? 

17. Travel: This one is so close to my heart that it’s hard to put into words, but travel–the literal act of moving in space–is such an important part of my life and such a pleasurable one. I included it here on a holiday favorite things list because many people travel this time of year to see family. My husband and I are one of those who will travel, albeit not very far, to visit family this holiday season. Travel and experiences together can also be a great “present” to give each other. My husband and I have traveled to some amazing places together.  We got engaged in Scotland, went on our honeymoon to Puerto Rico, celebrated our fourth anniversary in Iceland, and have enjoyed many of our National Parks like Yellowstone, Mount Rushmore, Zion, and my favorite, the Grand Tetons. 

IMG_2032

18. Sunset Magazine: This might seem like an odd thing to include, but honestly I get such a feeling of joy when a new Sunset magazine arrives. It’s one of the only magazine subscriptions we still get and I always get a tip, idea or suggestion from each issue. For example, this summer we went camping for five days at the lovely Mary Smith Campground in the Trinity-Shasta area of Northern California and we learned about this quiet, bird-filled, awesome campground from Sunset magazine. Whether it’s travel tips, restaurant suggestions, recipes or just beautiful gardens to admire, I’m always excited to look through this beautiful magazine (and again, I think this can make a great gift!).

FengShuiYourMindbookcover19. The book Feng Shui Your Mind: Four Easy Steps to Rapidly Transform Your Life by Jill Lebeau and Maureen Raytis: It cannot be said how much I love this book and how much it has changed my life. I was lucky enough to get a chance to read it and help edit it before it was published, and I was transformed just reading it. Now I have the honor and pleasure of taking the amazing principles of this book and applying them to the mind, body and spirit in a new project I am doing with one of the authors, Jill Lebeau. Jill and I have been meeting weekly for our “play dates” to create an amazing online program and e-course that we will be launching very soon. Stay tuned! But in the meantime, pick up this book now!

20. Oprah: I feel like I need to take a moment to pay homage to Oprah herself. Not only did she inspire this post, but she has inspired me in so many ways. From her support of literature and reading, to her focus on empowering girls and women around the world, to her Soul Sundays, meditation series and work with spiritual greats like Eckhart Tolle, Wayne Dyer and Deepak Chopra, Oprah has brought so much positivity to our world. She is the embodiment of abundance, grace and passion. To celebrate her, I’m going to share one of my favorite moments of the Oprah show. I love this video because for once a huge crowd did something really special for Oprah! This video still brings tears to my eyes! 

21. My family, friends and clients and colleagues: Honestly, all of these things really are some of my favorite pleasures in life, but the most important things in life are not actually things at all. They are the beautiful people in my life. They are the ones that make life beautiful and sweet. So I wanted to end with sharing about some of my favorite people: my husband for his love and support, my dad for always being there for me, my sister for sharing my life with me, my nephews for the joy and laughter they bring to my world, my god-children for the opportunities to love like a parent without the responsibilities of being one, my dear friends whom I rely on for fun, clarity, memories and happiness, my colleagues who support also are committed to bringing health, vitality and peace to the world, and my clients for this opportunity to share my passion and who allow me to be witness to their transformation. I am grateful for you all!

Happy Holidays to you all! Whether you are celebrating Hanukkah, Kwanzaa, Three Kings, Boxing Day, the Winter Solstice, Yule, Christmas or any other holy day this year, I wish you the happiest of celebrations and a bright new year in 2016!