I am committed to empowering progressive leaders in actively achieving health, well being, and balance so that they can lead others in making positive changes.
My vision includes:
1. Working with progressive leaders one-on-one on their health goals.
2. Starting small online groups at a price point that the average employee in a progressive company or organization can invest in to invest in their health.
3. Workshops and seminars in organizations and companies on wellness and health and self-care.
4. Continuing with a lot of great free content available to a wide audience.
I am so fired up about this!
It feels so good to finally be sharing this with you all!
So if you or someone you know is a progressive leader in a company, non-profit, educational setting, think tank, start-up, or any other progressive organization and would be open to either having a quick phone conversation with me or answering a few questions via an anonymous questionnaire, please let me know. Or if you know about cool organizations—local, national or international—that are doing amazing things and you want me to know about them, please share! You don’t need to know anyone there—with the help of my awesome intern, I’m amassing a database of organizations and causes.
I feel so passionate about
this new direction with my practice. Thank you for any of your support!
Causes I feel committed to
include but are not limited to (and in no particular order):
Women’s Rights (including reproductive rights, domestic violence, intersectional feminism)
Racial and Social Justice
LGBTQ+ rights and representation
Food (organic farming, food justice, food safety)
Health
Children
Education
Civil Liberties
Veterans/PTSD
Housing and homelessness
Crisis services
Inmate and ex-inmate support services
Progressive political organizations
Arts (dance, music, visual, drama)
Spiritual/religious
A little back story . . .
It’s the two year anniversary of the Woman’s March on Washington. For those of you who don’t know, I went to Washington, D.C. in January 2017 to show up for what I stand for, to make my body seen and my voice heard. I showed up because I have the privilege to be able to do so—a flexible work schedule, no kids or ailing parents to care for, and the financial ability, although not easy, to do so. I had to go.
The morning
after the election I woke up with such heavy grief, and the depression stayed
with me for days. I am not one prone to depression so this inability to work,
to get dressed, to shower, to eat, to move was new to me. I functioned but it
was like moving through a molasses of grief, bewilderment and fear.
And I could see
it in my clients as well. In the weeks leading up to the election, the amount
of stress-eating, over-drinking, and fear was often spoken about by my clients.
I was trying to support them, helping them focus on self-care in the midst of
it all, but I understood their challenges.
A few days after the election, I started to pull myself out and being the person that I am—full of fire, determination, and optimism—I started to take positive action.
I started small, creating a free online self-care Facebook group called “Self-Care is a Radical Act of Love” and instead of accepting payment, I asked participants, if they could afford it, to donate to their favorite charity. Part of my mission with the group was “we need to take care of ourselves so that we are able to take care of others and be positive agents of change.” I knew if I was struggling, others would be too and might benefit from the support.
(By the way, I’ve reopened the group so that it is live and going again! It’s free and you can join HERE!)
Right now I’m going to pause and answer the
question that might be in some of your minds . . . Why am I talking about politics on my health coaching business website?
The truth for me is that this election and the
shifts that have occurred the past two years go way beyond politics. This is
not about red/blue or which side of the aisle one supports. This is about important
values that I hold dear and that I am willing to stand up FOR. The election of
2017 made one thing very clear to me. I am an agent of positive change.
Now what was I going to do about it?
So flash forward to the present, January 2019. This is what I’m excited to share with you and where I need your help . . . See above!!!
QUICK UPDATE: February 2020!
The new program is here!!! I’m thrilled to share with you all:
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 . . .
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.”
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.
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.
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.
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.
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.
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.
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.
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.
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.
Health 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.
TIP: Add fresh parsley at the end of cooking to retain its color, flavor and freshness!
Recipe: 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)
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.
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.
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.
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?
This 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!
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!
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.
Benefits 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!
As 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
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!
his 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!
