Michele Chevalley Hedge is a qualified nutritionist and founder of A Healthy View. She is an author, corporate and school speaker and can often be heard on radio or TV. A Health View has four clincs in Sydney and their New York office just opened to coincide with her Low Sugar Lifestyle online program. Michele is a Jamie Oliver FRD ambassador, Cure Cancer ambassador, Heart Research Institute ambassador and has been nominated by the Australian Traditional Medicine Society as the Highly Commended Practitioner of the Year 2016.
Michele works with corporates and schools daily on achieving realistic nutrition and lifestyle plans. The thing that excites Michele the most is the emerging evidence in nutritional medicine and mental health - if you ask her about it - be prepared for a passionate talk.
Michele has a fantastic philosophy and is doing some amazing initiatives in spreading her message. We sat down with Michele to hear her view and find out what her typical day on a plate looks like.
Check on our silly dog, Hampton. Pop a load of laundry on. Have a water or a cup of green tea whilst tying my runners quickly to get out the door to meet with friends for some type of exercise. It might be a run with lots of chatting, a vinaysa yoga, a spin class, but usually something that incorporates HIIT.
Being time poor with three teenages, a busy husband and a dumb dog and a bustling business, I like to be social and exercise. I love both! And yes, of course, I have a piccolo latte with the girls before rushing home to the family.
Breakfast is often some kind of eggs. Poached, hard boiled, scrambled and then I add pesto, salsa, guacamole and whatever veggies I have left over from dinner or a bed of rocket. I keep things simple. When they are simple and tasty then they are repeatable and that is when a habit is created. My children do the same. Keep things clean and simple. Sometimes I have smoothie that is packed with berries, coconut oil, flaxseeds and almond milk. Flaxseeds always feature in or on my breakfast. Keeps the digestion moving!
A cup of tea and some nuts. Keeps my blood sugar balanced and from me dipping into a state of ‘hungry.’
I love a lunch bowl. Veggies, a bit of quinoa, sweet potatoe, or brown rice, with some type of protein is what can be found in my bowl. It can be tuna, legumes, or leftover from the night before. I am big on ‘cook once, eat twice’ for the time poor person. I encourage a little bit of carb at breakfast and lunch for the person who needs to have their brain switched on. Good carbs fuel my brain and energy up all day. And without this fuel, I think we are putting ourselves at risk for adrenal exhaustion.
I love dinner with my family. Again there is always a protein of some kind (often fish) and a salad, a huge tray of roast veggies or a mixture of steamed or stir fried vegetables. I keep it simple and add spice. I am mad about spices, herbs and flavour. There are only some vegtables and proteins but if you add moroccan spice, thai spice, mexican spice, etc you can create lots of delicous flavour. I enjoy a glass of wine a few nights a week or I am putting my sparkling water with lemon in my wine glass.
Sleep - I guard it with my life. It’s as important as my nutrition.
Prep time: 25-35 minutes, Cook time: 10-15 minutes, Serves: 4
Salmon you feed our brain! We love salmon for the essential fatty acids and the quality protein. Omega 3 EFA as vital for our brain health. Quality proteins are sensational for keeping our blood sugar balance and therefor our moods and energy balanced.
Marinate for the salmon:
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp of lime juice
1 tsp lime zest
1 tbsp orange juice
1 tsp orange zest
4x 150-200 grams salmon
Prep 12 mins, Cooking time 25 mins
This is a delicious way to enjoy eggs & lots of veggies very simply. The eggs are high in vitamins & minerals supporting shiny hair, strong nails & glowing skin. Eggs also help brain function, reduce inflammation, boosts weight loss and are a good source of iodine, choline and zinc. Zinc is important for our immune system and 100’s of biochemical processes. Kale & onions are excellent anti-inflammatory foods, ultra important for fertility and great for heart health. Kale is high in vitamins & minerals A, C, K, iron & calcium. This is an easy way to ensure you are getting plenty of leafy greens.
12 rolls. Serves 4 people. Prep 20 mins.
This is a fun, fresh and easy recipe loaded with flavour! If food is tasty, yummy and easy it is sustainable. The crunch of the lettuce as you bite into each roll is a little party for your mouth. Cos lettuce instead of Butter lettuce because it is more nutritious, with vitamins A, B, K, calcium, iron, omega-3 amino-acids and minerals. The herbs, lettuce, carrots and cucumber are all wonderfully anti-inflammatory, all great for weight loss and loaded with macro-nutrients, fundamentally important for mental and physical health.
Health benefits (don’t tell the kids they are healthy! 'healthy' should not be used as that creates the perception of deprivation or not fun!). Cashews are a great source of monounsaturated fats, antioxidants, and magnesium. Anti-inflammatory properties and more antioxidants galore from nature’s candy ‘raspberries.’
Store them in the freezer and if packing in a lunchbox, pack from frozen and against and ice brick.
To find more recipes and Michele's Low Sugar Lifestyle 28 day online program, visit www.ahealthyview.com
For more of our 'My Day on a Plate' series, click here.