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Live Well with Michelle

Board Certified Integrative Health Coach
I help women transform their health naturally, through nutri Welcome to Live Well with Michelle.

I am a Board Certified Integrative Health Practitioner with specialist credentials in Gut Health and Culinary Nutrition, Mom of two, who loves eating well, living actively, and seeking adventure on the road or in the kitchen. I find my balance in this busy world by making food, fitness, and fun an important part of my life. My passion is to help people unlock their full potential and guide them to achieve their own personal health goals. I have experienced the power that healthy choices have on our well-being by managing my own personal health with food and lifestyle since 2012. I was able to lose weight, conquer my digestive issues, recover my energy, and restore my well-being through integrated nutrition and mindful practices. Through my own experiences and struggles, I have learned how to live my life in a way that fully supports wellness. I feel fully alive and whole (most of the time) and strive every day to live a life in balance and want to extend what I have learned to others.

31/07/2023

We're halfway through the Summer and I keep getting asked the same question - with so many delicious varieties of fruit in-season, are fruit sugars bad for you?

Fructose is the type of sugar found in fruit. It’s a naturally occurring sugar found in fruits and vegetables. It is also found in added sugars like sucrose, crystalline fructose and corn syrup.

Fructose can be directly absorbed through your small intestine into your blood, but because of the additional fiber and phytonutrients, it's a slower process. This results in fruit having a lower glycemic index, which means eating fruit doesn't spike your blood sugar like a cookie will.

Fructose itself isn’t inherently bad - it's only bad when eaten in excess. Luckily for you, because of its fiber content, it's actually pretty hard to over-consume fruit. High Fructose Corn Syrup on the other hand is incredibly bad for you and is unfortunately found in everything from cereals to salad dressing. It's an artificially made (aka not found in nature) sugar that is a mix of fructose and glucose.

Why is it so bad for you? High Fructose Corn Syrup bypasses many of your body's natural signals and hormones that tell your body when to stop eating, which will lead to - you guessed it - overconsumption. This leads to weight gain, insulin resistance and an increased risk of type 2 diabetes.

In conclusions - eat the fruit! The natural composition of fruit (fructose, fiber, water) aids your body in digesting it making it perfectly fine to eat, even in larger quantities during the Summer. But definitely steer clear from High Fructose Corn Syrup as much as possible!

25/07/2023

Your relationship with yourself is the most important one you’ll ever have - don’t you think you deserve some happiness?

It’s not easy to overcome years of negative self-talk or pressures from outside sources - looking at you, newsfeed. You need to learn to love every part of you as you are right now - no conditions, restrictions, or punishments.

Your life is a work-in-progress - it will have ebbs and flows, times of great success and times of failure. The most important thing is to take care of your body and be kind to yourself daily, regardless of any outside factors.

Here are some tips I’ve adopted that not only help me cultivate a positive mindset, but help me stay on track with my balanced lifestyle.

🏋🏼 Exercising with Kindness
I will ONLY move my body in ways that I love and according to what it needs. If I have a lot of energy, I’ll do HIIT or Pilates. If I’m feeling like I need something slower paced, I’ll do a walk around the block or even a rest day.

😍 Being Kind to Myself
The way we speak to ourselves matters. These days I embrace flexibility and balance as much as I can, which results in being overall kinder to myself.

🥗 Eating Mindfully
Sitting down at each meal without distraction, phones, tv and chaos is key - focus on really enjoying each bite of food.

🙅🏼‍♀️ Saying NO to Comparison
It is SO easy to see images on social media and start to let negative thoughts and assumptions creep into our minds. You need to remember that some of those images you see aren’t even real - filters, photoshop, angles; the people posting them don’t even look like that! Start by finding 3 things you love about yourself and remind yourself of those features daily.

At the end of the day, there is so much negativity and hatred out there - why should you harbor the same feeling towards yourself? Be kind to yourself. Appreciate everything your body, mind and soul do for you on a daily basis.

You’ll be surprised at how much easier it is to make good choices when it’s coming from a place of love not punishment!

18/07/2023

This is by far my favorite Summer salad year over year! Grilled Peach & Apricot Salad with Arugula.

Peaches and apricots are delicious on their own, but when you grill them, it brings out so much of the sweetness and adds a warmth that is unmatched. The saltiness of the prosciutto is light and is just enough to balance the sweetness from the fruit. This beautiful mix of flavors really doesn’t need much of a dressing other than a drizzle of olive oil and a squeeze of lemon – the fruit juices release and do the rest. For an added flavor complex, you can include a honey goat cheese but it's truly not even necessary!

Serves: 4
Prep time: 10 min
Cook time: 6 min

Ingredients
4 semi-ripe peaches, quartered and pitted
4 apricots, split and pitted
4 TBS extra virgin olive oil
Coconut Oil Spray, or similar
6 C arugula, loosely packed
2 oz prosciutto, sliced thinly, torn into rough, bite-size strips
2 oz honey goat cheese (optional)
1 lemon

Steps
1) Preheat grill. Lightly spray the peaches & apricots with coconut oil on the cut side.
2) Place the fruit cut side down over a lower flame. After a few minutes, you should begin feeling them soften. At this point, flip over and cook for 1 additional minute. Remove from heat.
3) Add your arugula to a bowl and pour the 4 TBS of olive oil and squeeze 1 lemon over the greens. Mix thoroughly until all leaves are evenly coated.
4) Top arugula with fruit, torn prosciutto and crumbled goat cheese (if using). Serve immediately & enjoy!

10/07/2023

There are so many new faces around here so I wanted to take this opportunity to reintroduce myself!

My name is Michelle, I'm a mother of two and a Board Certified Health Coach, I love everything health related and I love baking so much that I opened an all natural, gluten-free bakery called Simply Nourished.

I also love exercising - Pilates is my favorite! I love being an online health coach so I can work with women all over the country providing a holistic mind-body approach that allows them to discover true health and happiness.

I'd love to connect with you so I can learn more about you this Summer! Drop a fun fact about yourself below and feel free to reach out if you need something!

06/07/2023

When warm weather arrives, the outdoors call: cookouts, camping, trips to the beach, swimming, hiking, riding bikes and more.

That means it’s time to focus on maintaining or creating new healthy habits that increase your energy levels so you can enjoy all of the fun activities summer has to offer!

As always, when it comes to nutrition, I always recommend a holistic approach. It’s important to consume a diet that is high in lean protein, fiber-packed carbs, heart-healthy fats, and of course - stay hydrated!

Some additional things you can prioritize are eating in-season produce, stocking up on healthy snacks (like the photo in this post - greek yogurt fruit pops vs traditional ice cream!), and making healthy choices at cookouts.

I hope these tips will help keep your energy up and your waistline down this Summer!

27/06/2023

Inflammation is being talked about everywhere but only on a surface level.

Sure - you know inflammation is annoying and uncomfortable, but do you know that it's actual dangerous? It increases your risk of disease and is typically a symptom of much larger issues like autoimmune diseases, poor diet/lifestyle and exposure to harmful microorganisms like pathogens or toxins.

While most inflammation cases present themselves in a local area - like swelling/tenderness of the hands, ankles, or calves - there is actually something called chronic inflammation that is more persistent and less easy to recognize.

What are the symptoms of chronic inflammation?
👎🏻 Fatigue
👎🏻 Headaches
👎🏻 Mood disorders like depression and anxiety
👎🏻 Gastrointestinal issues like constipation and bloating
👎🏻 Frequent infections
👎🏻 Weight gain
👎🏻 Sores
👎🏻 Skin conditions like acne or eczema

Sound familiar?

Unless you have an autoimmune disease like rheumatoid arthritis or inflammatory bowel disease, inflammation doesn’t just happen out of nowhere. It’s estimated that a large portion of inflammation is caused by lifestyle and dietary habits.

The standard American diet is defined as a high fat, high salt and high sugar diet. We’re living off processed food and more than 68% of us don’t do enough exercise. Our incredibly poor diets and lack of exercise increase inflammation (and subsequently its symptoms).

Do you have inflammatory symptoms? If so, let’s work together.

I’m a Board Certified Holistic Integrative Health and Nutrition Coach who can offer holistic nutrition and lifestyle tips - like adjusting your diet, improving your sleeping patterns, and getting you exercising regularly - to reduce inflammation and help you live happier and healthier for life.

22/06/2023

Everyone, everywhere is talking about these fad injections to make you lose weight. What everyone is missing is overall wellness.

Sure, these injections are beneficial to certain groups of people, but it won't solve all of your problems if you're using them strictly for weight loss!

These injections won't solve important issues that impact your overall wellness like lack of energy, recurring symptoms, stress around nutrition choices and learning how to read your body's hunger and full cues.

Let's transform your body and mind naturally. No guilt, no restrictions, no punishments.

As a Board Certified Holistic Integrative Health and Nutrition Coach with specialist credentials in Gut Health and Culinary Nutrition, I can change the way you view food and wellness, to help you transform your body and mind naturally.

With the endless amounts of diets to choose from and conflicting nutrition recommendations being spread, it can be confusing, frustrating and overwhelming to understand how to improve your health; particularly when you are trapped in a cycle of food addiction or emotional dependency.

Here’s the truth: a healthy lifestyle doesn’t have to be hard.

DM me or comment below to learn more!

13/06/2023

I have the most delicious one pan meal for Father's Day: Skillet Gnocchi with Shrimp & Asparagus!

When you serve this with a baby arugula salad and a glass of pinot grigio it's simply *chefs kiss* 😘.

Here's the super simply recipe. It makes 4 servings, about 1/2c each!

Ingredients
💙 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
💙 1 16-ounce package shelf-stable gnocchi
💙 ½ cup sliced shallots
💙 1 bunch asparagus (about 1 pound), trimmed and cut into thirds
💙 ¾ cup reduced-sodium chicken broth
💙 1 pound raw shrimp (26-30 per pound), peeled and deveined, tails left on if desired
💙 ¼ teaspoon freshly ground pepper
💙 Pinch of salt
💙 2 tablespoons lemon juice
💙 ⅓ cup grated Parmesan cheese

Directions
1️⃣ Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and golden in spots, 6 to 10 minutes. Transfer to a bowl.
2️⃣ Add the remaining 2 teaspoons oil and shallots to the pan; cook over medium heat, stirring, until beginning to brown, 1 to 2 minutes. Stir in asparagus and broth. Cover and cook until the asparagus is barely tender, 3 to 4 minutes. Add shrimp, pepper and salt; cover and simmer until the shrimp is pink and just cooked through, 3 to 4 minutes more.
3️⃣ Return the gnocchi to the skillet along with lemon juice and cook, stirring, until heated through, about 2 minutes. Remove from the heat, sprinkle with cheese, cover and let stand until the cheese is melted, about 2 minutes.

08/06/2023

Did you know that you should aim to eat .8-1g of protein per ideal body weight per day if you're looking to burn fat?

Research shows that a high protein diet is the most effective for fat loss because protein consumption increases the speed of your metabolism, increases satiety and reduces appetite.

It does this by boosting thermogenesis and altering the production of a number of hormones like ghrelin and leptin, both associated with hunger and fullness signalling.

Want to lose fat according to science? Let’s work together.

Working with a Board Certified Holistic Integrative Health and Nutrition Coach can help you understand nutrition from a scientific, evidence-based perspective, to give you the tools you need to reach your health and fitness goals!

Use the link in my bio to schedule your free consult 😊

01/06/2023

As we age, our bodies’ natural cycles slow down which leads to shifts in stomach acid, gut immunity, and gastrointestinal flora. When this complex ecosystem is off balance, you’re more likely to experience damaging inflammation.

The good news: you don’t need to live with symptoms that result from these changes! All you need to do is take active steps to protect your gut health.

Here are some ways you can protect your gut health:
1. Eat More Fiber: Our fiber intake is only 40-50% of what it should be! Fiber and complex carbohydrates feed your gut’s good bacteria, while sugar and processed foods encourage gut imbalance.Make sure you’re eating a diet rich in fruits and veggies to build good bacteria and gut health.
2. Get More Sleep: Without adequate sleep, you’re at a higher risk for obesity, which sets you up for digestive system disorders. Aim for 8 hours of sleep per night!
3. Move More: Aerobic exercise can increase the amount of bacteria in your digestive tract and contribute to overall bacterial diversity. Make sure you’re getting regular exercise - aim for at least 8,000 steps per day - to ward off digestive system problems.
4. Manage Stress: Stress is inevitable, so reducing your stress levels and learning how to keep them under control is fundamental for a healthy gut! Try common stress reduction techniques like yoga, meditation, exercise, and journaling.

If you’re still struggling to get your digestive system under control, I would love to work with you to achieve and maintain your health & wellness goals. I focus on offering my clients a private one-on-one integrated platform for overall improved wellness that is designed to provide both education and support during their own personal wellness journey. I guide them through the process and offer alternative ways to achieve their goals while creating a custom designed roadmap for their success.

31/05/2023

Summer is officially here - there is no more hiding under hoodies and sweatpants!

Over time, diet and lifestyle can seriously add up and create that “who the heck is that?!” feeling when you look in the mirror.

It's time to take control of your health

Health starts at home in your kitchen with the foods you eat and your daily habits. If you don’t have a healthy and supportive foundation here, no supplements, fad diets or expensive protocols will work.

Luckily for you, I have a simple, tasty, and highly effective solution that can reset your eating habits, boost your energy, and help budge that pudge in less than a week!

I’ve worked with numerous people over the course of a decade, and I’ve learned that deprivation doesn’t work, simple is best, and change IS possible.

I created my 5-Day reset with that in mind. You won’t be expected to deprive yourself at all, there are no complicated recipes or routines to follow and I’m giving you all the tools you need to succeed. All you need to bring is the commitment and willingness to try!

With my 5-Day Reset, you can expect to:
💪🏻 Clean up your diet and focus on eating healthy and tasty foods like whole grains, lean proteins, and lots and lots of cleansing veggies
💪🏻 Kick your sugar habit to the curb
💪🏻 Get back on track with your eating habits in a way that won’t leave you feeling hungry or deprived
💪🏻 Promote weight loss- with an average of up to 4lbs in just 5 days of using these reset principles and keep it off.

This is an online, self-paced course. That’s right – no messing around here. I provide all the materials and you start when you’re ready.

PLUS - I'm so confident in this program, that I give you a money back guarantee. If you follow the protocols and you find that you don't feel or look better, just send an email to livewell@m-matthews.com within two weeks of signing up and I’ll refund your money within 72 business hours, no questions asked. There’s absolutely no risk – if it doesn’t work, I’ll give you your money back.

Use the link in my bio to schedule a free consult for more info, enroll, and get on the path to better eating AND living today!

25/05/2023

Memorial Day Weekend is finally here!

As you gear up for your weekend festivities, I want to give you a few of my pro tips to stay on track while enjoying yourself!

🍓 Don't forget about fruits and veggies! Enjoy raw veggies as an appetizer, don't skip the salad, stack your plate with some grilled veggies, and enjoy fruit salad at dessert. By incorporating healthy options, you'll fill up without loading up on junk.

🍗 Don't forget about your protein! Juicy grilled chicken, 93% lean ground beef burgers, lean steak cuts, grilled salmon, grilled shrimp - lean into grilling season!

🧀🍦🍹 Enjoy the not-so-good stuff for you in moderation. This isn't the only time you'll see cheese, ice cream and cocktails all Summer! Have a few things you enjoy, but focus on eating 80% nutritious and delicious foods.

And most importantly, enjoy these precious moments with loved ones!

Happy Memorial Day weekend everyone 😊 🇺🇸

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