Michelle Fitzgerald

Michelle Fitzgerald Social Worker, Nutritionist, Author, Health and wellness coach.

Hi Friends, here is a healthy gluten free pasta recipe that you can also do with zoodles. You cook the feta, cherry toma...
24/02/2021

Hi Friends, here is a healthy gluten free pasta recipe that you can also do with zoodles. You cook the feta, cherry tomato, garlic gloves, and herbs with olive oil in the oven for 30 minutes, 165 deg for 20 minutes and then 200 deg for around 10 mins or golden. Once cooked, use a spoon or masher to mix everything in together. Then add cooked gluten free pasta, a can of chilli tuna, capers, anchovies, mixed pitted olives chopped- these are all to taste. Finish with some black pepper and parmesan. An easy and healthy dish that you can enjoy with a green leafy salad.

For today’s Trade it Thursday, you may like to consider a lighter, lower calorie and lower in carb lunch or dish dish, t...
10/02/2021

For today’s Trade it Thursday, you may like to consider a lighter, lower calorie and lower in carb lunch or dish dish, trade cream for coconut milk in a curry and cauliflower rice for white rice.

Hello lovely, You know that face mask that’s hiding in your cupboard that you haven’t used in months? Well it’s time to ...
09/02/2021

Hello lovely,

You know that face mask that’s hiding in your cupboard that you haven’t used in months? Well it’s time to get it out and use it.

Tonight before you go to bed cleanse your face and put on your mask whilst listening to your favourite wellness app and practice some deep breathing.

Put your diffuser on with some lavender essential oil and you will be well on your way to a relaxing and deep sleep.

Today’s Tasty Tuesday is Beef Stroganoff with a low carb option of Cabbage noodles, bean shoots or enoki mushrooms, or y...
09/02/2021

Today’s Tasty Tuesday is Beef Stroganoff with a low carb option of Cabbage noodles, bean shoots or enoki mushrooms, or you can try all of the above!

You can also try Greek yoghurt instead of sour cream.

I always add loads of mushrooms and paprika.

Hi friends,just wanted to share this low sugar, gluten free, vegan, low carb and dairy free Yogurt that does have live p...
08/02/2021

Hi friends,just wanted to share this low sugar, gluten free, vegan, low carb and dairy free Yogurt that does have live probiotics. It is certified organic and is rich and creamy. Highly recommend you try it for a different healthy breakfast or snack alternative. It is great with fresh fruit, in smoothies or with museli.

Hey lovely,Do you feel hungry after you finish your meal? You go for a healthy option and then still feel hungry and the...
08/02/2021

Hey lovely,

Do you feel hungry after you finish your meal? You go for a healthy option and then still feel hungry and then go for some chips or chocolate?

I have some Monday Motivation tips to help you this week to keep you full and help you avoid those unhealthy snacks.

1. Keep track of your water content and ensure you are drinking water from when you wake up, this will keep you hydrated and ensure you don’t miss interpret hunger for thirst
2. On your plate have quarter protein source, quarter complex carbohydrate and half your plate with mixed vegetable and lots of green vegetables
3. Use lentils and beans to bulk up your main meals this will keep you full, great source of fibre and protein
4. Wait at least 20 minutes before you eat anything after you finish eating and you still feel hungry
5. Drink green or white tea during the day as it is full of antioxidants and reducing your appetite helping you reduce snacking

Happy FridayHere is some flavourful ideas you can try this weekend that are super healthy, tasty and good for your gut.T...
04/02/2021

Happy Friday

Here is some flavourful ideas you can try this weekend that are super healthy, tasty and good for your gut.

The flavour combination I recommend is Tamari, white miso paste, garlic, ginger and chilli. Make this into a mixture and add onto salmon, veggies and eggplant is great as well and put in oven and let it caramelise- top with sesame seeds.

For two pieces of salmon fillets I would use 1-2 garlic cloves, 1 tsp grated ginger, 1 tablespoon white miso paste, a sprinkle of chilli power to taste, 1-2 tablespoons of Tamari or soy sauce.

I hope you try these ideas this weekend and allow your tastebuds to explode.

Hi lovely, I know you love your pasta and lasagne and I gave put together a few trade ins you can consider that still hi...
03/02/2021

Hi lovely,

I know you love your pasta and lasagne and I gave put together a few trade ins you can consider that still hit the spot when you have an Italian craving.

Firstly Zucchini is a great substitute to pasta, you can make it into zoodles or ribbons with a peeler or zoodle maker. If you’re making a really rich and tasty pasta sauce it is actually quite delicious and you won’t feel heavy and like you can’t move after eating. Zucchini can also be used as a substitute for pasta sheets and you can use fetta and ricotta instead of traditional bechamel.

If you still are wanting something more like the traditional pasta, go for wholemeal spelt, chickpea/lentil or quinoa pasta. These options will have more nutrition, lower GI and higher in protein. They will also ensure you stay full for a longer period of time.

I hope you give these a try and would love to know your thoughts.

02/02/2021

Hi lovely, hope you’re having a good week.

Today I’m going to talk to you about a breathing technique you can use to manage your stress levels and also support your health.

Diaphragmatic breathing is important to keep a healthy body and mind. Benefits of diaphragmatic breathing has a positive impact on the mind and body, it assists to balance hormones, assist with detoxification, digestion, gut health, levels of stress, clarity of mind, cognitive function, circulatory and lymphatic systems, muscle tension, and assists with inflammation via the vagus nerve which connects the brain to the gut microbiome and immune system.

Every morning when you wake up use your hand to block one nostril and take 10 deep breaths and exhale, then move to the other nostril and take 10 deep breaths and exhale after each breathe. When breathing concentrate on breathing through your diaphragm.

Once comfortable with this way of breathing you can breathe in through one nostril and breathe out through the other, using your hand to assist. This is an effective technique to do when you wake up, before a meeting, when feel stressed or before eating.

I know you have been looking for a quick and healthy breakfast you can have on your way to work, something that will kee...
01/02/2021

I know you have been looking for a quick and healthy breakfast you can have on your way to work, something that will keep you full and assist you to avoid those lovely pastries on your way to work.

Ingredients

- 1 frozen banana, cut into quarters
- 1-2 tbsp raw cacao powder
- 1 tbsp chia seeds
- 1 cup almond milk
- 1/2 cup baby spinach leaves
- 4 cubes of ice
- Collagen powder equivalent to 20g protein per serve or natural, vanilla or chocolate flavoured protein powder

Add all ingredients in a blender and blend on high until smooth. Enjoy

Hey lovely, Did you wake up with a headache and dry mouth again, feeling like you need a coffee to properly function, yo...
31/01/2021

Hey lovely,

Did you wake up with a headache and dry mouth again, feeling like you need a coffee to properly function, you stumbled out of bed and head for the coffee machine ensuring you had your first coffee before you did anything else?

Have you stopped to consider how much water you had over the weekend? How much water you drink each day? When was the last time you actually thought about or counted how many glasses of water you consume each day?

Unfortunatly the symptoms of dehydration are easily missed as humans adapt quickly to symptoms thinking that it is normal. A headache and dry mouth day in and day out doesn't have to be normal. Your body is actually very good at giving you signs and telling you something is missing, you just need to pay attention.

It is important to keep an eye out for the signs of dehydration as they can be serious. Symptoms can be thirst, agitation, mouth dryness, headache, dizziness, muscle cramp/weakness, fatigue/sleepiness, constipation, digestion issues and strong and dark urine. Severe dehydration symptoms can be fainting, anxiety, anger, irritability, disorientation, confusion, lack of sweating, lack of urination, low blood pressure, fever and increased heartbeat.

Pay attention to the symptoms above and be mindful about how much water you are drinking each day.

A good starting point is 8 standard glasses or 2 litres per day, which would need to be increased when drinking caffeine and exercise. I hope you will start to pay attention to how much water you are consuming and your daily symptoms you experience. Easy ways to incorporate water into your day is drinking water with lemon, cucumber, mint, food grade essential oils, herbal teas and mineral water.

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