Healthy Habits Archive
An ongoing series
An ongoing series
JULY 2023 NEWSLETTER
Celebrating Your Journey!
Happy July!
Can you believe we are already half way through the year?July marks an important milestone, offering us an opportunity to pause, reflect, and celebrate how far we have come on our personal and health journeys.
Take a moment to revisit the goals you set for yourself at the beginning of the year. Celebrate the victories, big and small. Even if you have yet to start on your goals, these past few months have been a learning process that is meaningful to review and evaluate.
Summer brings a sense of adventure and positive energy. Let's seize the moment and use this mid-year checkpoint as a springboard to move forward and recommit to what truly matters to you.
Here are my summer highlights and upcoming events you need to live your healthiest, happiest life!
Latest News
Latest News
Gut Health Research Advances
"Gut Microbiome Profoundly Impacts Brain Health"
Gut health is such a hot topic today, both in mainstream media and the health and wellness world. As the conversation surrounding gut health spreads, so does research within the area.
Currently I am taking an Integrative Women's Heart Health course at the Integrative Women's Health Institute. As part of my continuing education, this class explores previous and current dialogue on the gut microbiome. Recent studies are suggesting that the health of your gut microbiome might have a direct impact on your cognitive and heart health, too.
A study published by Science early this year details how scientists, by altering the environment and microbiome of mice, found that those young mice that were genetically engineered had less damaged brains later in age than those mice with normal microbiomes. " 'This study may offer important insights into how the microbiome influences tau-mediated neurodegeneration, and suggests therapies that alter gut microbes may affect the onset or progression of neurodegenerative disorders,' adds Linda McGavern, PhD, program director at the National Institute of Neurological Disorders and Stroke (NINDS)" (Coleman 2023).
Although these studies are in the early stages, they provide important topics and information to consider. My takeaway is that an emphasis on gut health is ever important and should be a focus for everyone! If you're curious on what exactly gut health means and how to practice gut health, I have a FREE gut health webinar this July 13th at 6pm PDT. More information, including registration, can be found here: Unlocking the Power of Your Gut. I hope to see you there!
July Partner Highlight
Set your foundation with Charles and Connor!
We all know the importance of laying the foundation so that you can build onwards and upwards. These two know how to raise the roof and blueprint a plan for success.
Charles Green, the Founder of AS Architecture and Real Estate Development, uses a holistic approach to create a high quality design unique to you.
And you can't forget Connor Daly Construction, a 35-year-old business with expertise in seismic retrofits, exterior reconstruction, and interior improvement.
These two truly nail it, so make sure to head their way for all your needs and tell them we sent you!
Michelle's Hot Topic - Check it out!
Fourth of July Celebration: Menlo Park
The Fourth of July is a holiday that encourages being outside and I love it!
Some years I find myself with plans for celebration and others I am unsure whether to go the city for fireworks or the top of Valparaiso hill. Here is what is happening in Menlo Park this year:
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4th of July Parade (11 AM start) - Maloney St. -> Santa Cruz -> Fremont Park with festivities to follow until 2:30pm
For more information on the parade and party, read here.
Recipe of the Month - Hormone Healthy Meals!
So Fresh n So Green -
Loaded Sweet Potato Nachos
A client of mine was diagnosed with PCOS (Polycystic Ovarian Syndrome) and that prompted the start of our journey together. Among other symptoms, hormone imbalance is at the center of this health condition. With a focus on whole foods and a reduction of inflammation, the health habits to reduce PCOS symptoms can be implemented by all.
The hormone-healthy blog lists PCOS friendly recipes, including this one:
Ingredients (1-2 Servings)
Nachos
1 sweet potato
1-2 tbsp avocado oil
1 tsp chili powder
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp sea salt
Toppings (add to your liking)
A handful of dairy-free cheddar cheese
1/4 cup soaked and cooled black beans
A palm-sized portion of pulled chicken
1/4 cup guacamole
Sliced jalapeño
Fresh cilantro
Instructions
Instructions
1) Preheat oven to 425 F.
2) Slice your sweet potatoes into thin coin pieces. Toss with oil, spices, and place evenly on a parchment-lined baking sheet.
3) Once preheated, bake your sweet potatoes for 30 minutes, flipping halfway through. If adding cheese, do so at the halfway point of baking.
4) Once finished baking, top and broil for 1-2 minutes if including beans and chicken.
5) Take out of the oven, add toppings, and enjoy!
Recipe credit to So Fresh n So Green
Photo credit to So Fresh n So Green
Monthly Challenge - Outdoor Activity!
Feel the warmth on your skin, the breeze in your hair, and your lungs sing with the fresh air!
July is the best time to get outside and get your movement in, too! From hiking, walking, running, and picnics, I encourage you to take any activity you can outside and enjoy!
Earlier this week the family -1 went down to the Monterey Bay Rail Line to try out their Handcar Tour. It was so much fun and I highly recommend!
Upcoming Events!
Upcoming Events!
Lately I have started running again after taking the time to try a variety of workout classes and ways to keep moving.
My recent partnership with ARC Running has bolstered my love for running and remember that no matter what level you're at, it is always enjoyable.
On July 23rd, ARC Running has a Workshop on Shin Splints that you should check out! More about their upcoming events and running tips can be found on their newsletter!
Workshop REPLAY!
Workshop REPLAY!
In the spirit of setting wellness intentions for the rest of the year, my Wellness Workshop replay is sure to help you hit the reset button.
If you missed it or want to rewatch and remind yourself of self-care tips and strategies, this webinar is for everyone! This webinar goes over how to build your plate, the purpose behind eating diverse foods, and how to set and stick to your goals.
This webinar strengthens and supports our community! I am grateful for your continued engagement and I hope you take this information to make the most of your year.
More Resources FOR YOU!
Ways to Start Fresh - Mid-Year Checkpoint
I want to make sure you are aware of what I have living right on my website!
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These selected self-tests can help you understand if you are at risk for certain health conditions and how to move forward.
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Your mental health and personal fulfillment are just as important indications of health! Check them out and see where you might be needing more balance in your life.
Looking for more? I am always here to chat. Schedule a time with me and we can get to the bottom of your health symptoms and goals together. Contact me or book a consultation.
Thank you, as always, for being here!
Thank you, as always, for being here!
This is that gut health webinar I was speaking about earlier! Join me at Unlock the Power of Your Gut on June 13th at 6pm PDT. If you are looking for an eye-opening class covering all things gut health, this is the place for you. This webinar is FREE to register!
As a gut health 360, I will be covering research, tips, and strategies to transform your gut and pave the way to optimal well-being.
Make sure to save your spot and sign up. I'll see you there!
JUNE 2023 NEWSLETTER
Summertime Magic!
Happy June!
May sure flew by for me. I stayed busy with business events for Michelle DeWolf Health Coach Practice, including my Nail Your Negotiation webinar and the Unlock the Vault event at the Park James Hotel! I loved connecting with new community members over a shared love of self-care and overall wellness.
Even more, my youngest graduated from High School! This summer is my last to spend with them before they go off to St Andrews in Edinburgh, Scotland, leaving me an empty nester. It hasn't set in yet, but I know when we travel there as a family to drop them off I will be sad.
With weather and life shifting, I look forward to embracing the season of change and taking advantage of all the good happening around me, and I hope you do too.
Here are my summer tips, tools, and upcoming events you need to live your healthiest, happiest life!
Latest News
Latest News
Best Sun Protection Practices
"Why You Should Choose a Natural Sunscreen for Your Health & the Environment"
Warmer weather means more time outside. Hence, more sun exposure. A certain amount of sun is good for your health, but too much and the effects can be damaging. I myself had a scare with skin cancer. I seriously owe my life to Dr. Shira Lipton from Palo Alto Medical Foundation (PAMF), who caught my Melanoma early and was able to give me proper treatment. Not only is skin cancer a risk, but over exposure to the sun can lead to premature aging. I am a proponent of sunscreen and skincare to aid in proper detection and prevention of skin cancer and related issues.
On top of it all, when you think you might be doing alright by putting on sunscreen, many contain dangerous chemicals that are harmful to your skin and the environment. Annmarie Gianni from Food Revolution Network (FRN) explains the difference between Chemical and Physical Sunscreens: Chemical sunscreens having hormone-disrupting effects and limited spectrum protection. Check the labels of your sunscreen for the following most common chemicals:
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Avobenzone: Might cause allergic reactions and hormonal changes, with high body absorption (9x the FDA threshold!).
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Oxybenzone: "The American Academy of Pediatrics advises parents to avoid using sunscreens containing oxybenzone on children if at all possible." In a blood test sampling Americans, researchers found the chemical in 97% of people. Further, they detected it in 24% of breast milk sampled.
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Homosalate: Not considered a safe sunscreen ingredient. This chemical may cause both hormonal and breast cancers.
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Octinoxate: When mixed with other chemicals, Octinoxate may produce harmful free radicals.
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Octisalate: No matter spray or squeeze, a study showed absorption occurred ten fold.
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Octocrylene: While disrupting cells, it also harms marine and coral life .
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Retinyl Palmitate: May cause rapid development of skin lesions and tumors.
Instead of chemical sunscreens, look for physical sunscreens with minerals Zinc Oxide and Titanium Dioxide. Both are free of hormone-disrupting risks and offer broad-spectrum coverage, the two main attributes to prioritize when selecting a sunscreen.
Additionally, be wary of SPF. Many associate a higher SPF with more coverage, but SPF only accounts for UVB rays (those that cause sunburns). UVA rays penetrate the skin and are responsible for skin cancers, and are often not included in sunscreen protection. Make sure to look for sunscreens with broad-spectrum coverage, shielding you from UVB and UVA rays,.
Finally, as I always say, drink water! The more you hydrate your body, including externally with a body moisturizer, the better your skin will handle sun exposure and remain healthy. Enjoy the sun responsibly this summer :).
June Partner Highlight
Cassandra McClure
At the Unlock the Vault event on May 18th, I had the chance to meet the lovely Cassandra, renowned celebrity makeup artist, entrepreneur, podcaster, wife, and mother!
The ingredients in your makeup and skincare are just as important as the food you put in your body. The skin is the body's largest organ! Similar to nutrition, you have to be mindful of harmful ingredients, and this is the issue Cassandra tackles on her podcast show Clean Beauty.
In the spirit of clean beauty and sun protection, Cassandra recommends OLITA. A mineral sunscreen that is also reef safe, get it as a stick or tinted lotion!
Check out her upcoming tour dates and more on Instagram @cassandramcclure and tell her we sent you!
Michelle's Hot Spot - Check it out!
Michelle's Hot Spot - Check it out!
Via DoTheBay
Sundown Cinema: Film Night in the Park
We are so close to the city, it only makes sense to get up there for fun events!
My youngest said they would go to the Top Gun viewing this June with me, so may this be an opportunity for you to spend time with friends and loved ones too! These movies are for everyone and a fun way to explore, as they span across the city.
Let me know if you plan to attend one of the dates and maybe we can go together!
Recipe of the Month - Summer Salads!
The Modern Proper -
Peach and Tomato Caprese Salad
After much family celebration the past week, we enjoyed a grilled peach and burrata salad! I have been dreaming about it ever since. Luckily, summertime means ripe peaches and tomatoes, so what better time to make this salad that is colorful visually and in taste?
Customize to your liking, but the general recipe is as follows:
Ingredients
Ingredients
Dressing
1/2 cup white balsamic vinegar
3 tbsp extra virgin olive oil
1/4 tsp sea salt
1 minced garlic clove
Base
2 ripe peaches, cubed or sliced
2 large heirloom tomatoes, sliced
1 handful of basil leaves, chopped or whole
8 oz. fresh mozzarella, sliced or cubed
Toppings
Cracked salt and pepper
Instructions
Instructions
1) Mix the dressing ingredients and set aside.
2) Once prepared, place the salad base in a bowl and toss with the dressing.
3) Top with salt and pepper and enjoy!
PRO TIP: If you're feeling extra, give those peaches a nice grill for added texture and flavor.
Recipe credit to The Modern Proper
Photo credit to The Modern Proper
Monthly Challenge - Activity for days!
Lately, there has been a lot of dialogue surrounding post-work activities. Truthfully, many of us "live for the weekends" and wait for Saturday to do the things we love. Why should we waste the rest of the week away?
June is full of special holidays and national days dedicated to specific topics. This month I challenge you and I to a new activity once a week NOT on the weekend! Let's do it!
Upcoming Events!
Upcoming Events!
My friends at SBM Group Fit and I are excited to be hosting their Summer Party! June 17th from 9:00-11:00am. If you are looking for a supportive class you can commit to, SBM Group Fit is the place for you. This event offers FREE demo classes you can pick and choose depending on your preference and skill level.
Not only will the workout classes be full of energy, but snacks, refreshments, and raffles will be handed out! If you have wanted to discuss my offerings in person, this is the perfect chance because I will be in attendance and raffling off one of my services. It's all for you!
Spots are limited! Make sure to save your spot and sign up.
Workshop REPLAY!
Workshop REPLAY!
My Nail Your Negotiation webinar replay is here!
If you missed it or want to rewatch and remind yourself of self-care tips and strategies, this webinar is for everyone! Whether you have a conversation coming up with your boss, constantly debate with your children over their allowance of sweets, or overall want to have increased confidence when expressing yourself, practice makes perfect.
Boost your self-esteem with skills and insight from Alice and me.
Personal Piece
Personal Piece
Are Your Bowel Movements Healthy?
Let’s chat about your bowel movements.
Did you just cringe a bit? Let’s face it, excreta isn’t anybody’s favorite topic. Nonetheless, our bowel movements hold valuable clues to our overall health. But these signs are often ignored because most of us are a bit uncomfortable talking about them - even to our healthcare providers.
Your Appointment is a Judgement Free-Zone
Keep in mind that your healthcare practitioner will not be shocked or uncomfortable if you talk about your poop. In fact, that’s part of our job! We want to really get to the bottom of your health issues (no pun intended), and sometimes that means talking about the “unmentionable” topics. So, if you have a concern, please don’t hesitate to bring it up.
Your Digestion is a Reflection of Your Health
Your digestive system connects intricately with your nervous system and detox pathways. Changes in your bowel habits can indicate changes in other parts of your body - from excess stress, to liver problems, to cancers.
The good news is that we don’t have to go into great detail describing the various types of bowel movements and what they signify. There’s already a chart that shows various problems and what to look for called the Bristol Stool Chart after the hospital that developed it in 1997.
How to Improve Your Bowel Movements
If you’ve ruled out a medical condition, but still feel that things are not moving quite like they should be, a few simple steps can improve your bowel movements.
1) Pay attention to your diet.
Fiber helps keeps things moving by adding some bulk to your stool - think seeds, whole grains, beans, fresh fruits and vegetables. If you’re not used to a high-fiber diet, increase your fiber intake slowly to avoid upsetting your stomach, and always make sure to up your water intake alongside extra fiber. In addition, make sure you’re eating enough healthy fats from sources such as avocados, nuts, and olive oil.
Pay close attention to how particular foods affect your digestion. If you experience diarrhea or constipation, try keeping a diary of what you eat, and the symptoms you experience. We can help you set up an effective tracking system to monitor your diet if you need a little help with that.
2) Choose medication carefully.
Many medications can cause constipation, so it is important to be aware and adjust your diet accordingly. Avoid laxative medications as much as possible, as your body quickly becomes dependent on them, and some evidence links their use to colorectal cancer. Talk with your integrative medical practitioner about natural solutions to constipation cause by medications if diet alone isn’t enough.
3) Stay hydrated.
Aim for the proverbial eight cups of water a day. It’s particularly important to get adequate water if you’ve recently increased your fiber intake. Not only are our stools 75 percent water, but the bowel muscles need plenty of hydration to work their best.
4) Increase your movement.
Exercise stimulates your digestion. Studies suggest that digestion is better if you exercise regularly and, if possible, at the same time of the day. In fact, sitting for too long overall can lead to constipation regardless of other exercise, another argument for working at a standing desk for part of the day. And, on a similar note, pay attention to how your body moves. Some yoga poses are designed to assist with digestion.
5) Develop a routine and don't fight the urge.
If you feel like you gotta go, don’t ignore that feeling! Fighting the urge to poop can lead to constipation. Setting aside a specific time of the day can help you stay regular.
6) Change positions.
As well, consider the way you sit on the toilet. Over the course of history, toilets themselves are a pretty recent invention. That means that we evolved pooping from a squatting position. Many people find that bringing their feet up onto a stool can help bring them into a squatting position which makes bowel movements easier. Check out the Squatty potty for more info on aids for better positioning.
7) Talk openly.
Don’t hesitate to set up a chat with me and have an open talk if you have any concerns or questions about your bowel movements. Your stool can be a good indicator that your body has something going on that needs attention, and it’s always better to bring up a concern than to worry about it!
Thank you, as always, for being here!
Thank you, as always, for being here!
May Partner Highlight
May Partner Highlight
Lesley Ray: Interior Design
Lesley Ray: Interior Design
Introducing Lesley Ray as our May Partner!
The saying "your mind reflects your space" could not be closer to the truth! When you are overwhelmed, you tend to lose things, and a cluttered, disorganized space can be a distraction to your everyday life.
During a time of spring cleaning, Lesley Ray is the person to turn to for holistic home design. Comfort, functionality, and wellness are the center of her focused efforts.
So, let Lesley manage a space for you that supports your success! Head over to lesleyray.design and let her know we sent you!
Michelle's Hot Spot - Check it out!
Michelle's Hot Spot - Check it out!
IG: @nutritionschool
Institute for Integrative Nutrition
Institute for Integrative Nutrition
*Where I received my Health Coach Training and Education
The Institute for Integrative Nutrition (IIN) pioneered health coaching and is the place where so many go for proper wellness information and transformation.
Their Instagram is filled with recipes, nutrition information, and quick charts that you can use to make little lifestyle changes where you deem fit, so I highly recommend checking out their page. Additionally, on their website, they have tons of resources via blog pages, including topics of workplace, emotional, mental, physical, and general wellness. IIN will forever have a special place in my heart, as a period in my personal health journey and development into the health coach I am today!
Recipe of the Month - Meal Prep MAYhem!
Recipe of the Month - Meal Prep MAYhem!
Breakfast Burrito
Breakfast Burrito
Okay, who doesn't love a burrito? Not only are they delicious, but nutrient-dense and convenient. I recently gave this recipe to my son Austin while he is away at college, and the other day when the family was visiting for the San Diego Crew Classic competition, we picked him up and he had two burritos in his hand! It truly is an easy recipe and lasts in the freezer for up to a month, so what's not to love?
Customize to your liking, but the general recipe is as follows:
Ingredients
Ingredients
- 1-2 cups veggies, meat, grains of choice
- 6 eggs (2 per large burrito, 1 per taco-sized tortilla)
- Handful Herbs/Greens: cilantro, parsley, spinach, kale, etc.
- Pack of Whole Wheat Lavash Wraps from TJs or other tortillas; I recommend corn over flour if using traditional
- 1 tbsp Olive Oil
- Optional toppings: Salsa, avocado, hot sauce
Instructions
Instructions
1) Sauté veggies, meat, and grains with olive oil in a pan until soft.
2) Scramble eggs and season to your taste.
3) Roughly chop herbs or greens as desired.
4) Microwave 6 tortillas for 10 seconds
5) Place tortilla on a plate, fill with all ingredients, and add salsa.
6) Tuck in the ends, snuggle roll up the burritos, and wrap in wax or parchment paper first, then wrap in foil to keep together.
7) Store in the fridge, wrapped tightly, for 5 days, or in the freezer for up to one month.
When reheating-
From Fridge: Microwave 20-30 seconds, flip over and repeat.
From Frozen: Unwrap and place in a damp paper towel. Place on a microwave safe plate and heat for 2-3 minutes.
Let rest one minute before digging in and enjoy!
*NOTE. If you find the tortillas are tearing, sprinkle them with a little water and then heat them up - a few at a time - for 20 seconds in the microwave before assembling. I highly recommend this step with both the lavash and corn tortillas.
MAY 2023 NEWSLETTER
Spring Cleaning in Action!
Spring Cleaning in Action!
Are you as shocked as I am that it is already May! Where has the time gone?!
As we move towards the warmer months, many of us are starting to think about our health and wellness goals for the upcoming season. Whether it's shedding those extra winter pounds, getting more active outdoors, or simply taking better care of our mental health, there's never been a better time to prioritize our wellbeing.
May you be well this month! Here are my best tips, tools, and upcoming events you need to live your healthiest, happiest life!
Latest News
Latest News
Personal Transformation via Goal Achievement
Personal Transformation via Goal Achievement
Setting Yourself Up for Success
Setting Yourself Up for Success
Many of us dream big, as we should! Those seemingly at the top are still chasing after their goals. Even Lewis Hamilton, who my Formula 1 fans are familiar with (I now consider myself one since my family loves it), seven-time World Drivers' Champion and record leader in race wins and finishes, recently posted a video in March speaking on his drive to succeed (pun intended). He says, "Whether you realize it or not, you're on a mission too. We're all chasing something. Some dream or goal that will make us better people, make our lives more fulfilling and make us proud of ourselves. Some days it'll feel impossible to get there, but it's not...we got this."
In the season of spring cleaning, it is ever important to set ourselves up for success before the lazy days of summer settle in. As I have heard time and time again, "a dream without a plan is just a wish." And to you, it might feel selfish to push others' needs aside and focus on yourself. But trust me. Self-care is never selfish. You are better at ALL you do when you focus on YOU.
I whole-heartedly agree with and coach the five steps recommended by Allison Walsh for Harvard Business Review to make sure you are putting yourself first and achieving your goals this year:
- Connect every goal to a "why"
- Understanding what is important to you helps you to be more intentional and focus on your priorities.
- Use the sentence "I want to ______ so that I can ______" to figure out your "why" motivator.
- Begin right away, but start small.
- Dedicate time to chip away at your goals, one by one, and you will get there.
- Break your goals down into manageable steps.
- Say you have the dream of running a marathon, you aren't going to go out on day 1 and run the whole thing in order to train. You would start by running a few miles, and slowly build up your endurance until you hit 26.22. The same goes for any other goal. When you look at the big picture, it may seem daunting and impossible, but broken down it is tangible and builds excitement.
- Reflect on your past.
- There is a reason that you didn't hit these goals in the past or common habits you may have that hold you back from achieving your goals. Understanding what circumstances turn you away from getting to your end vision can guide you from the beginning.
- If you are the person that will say you're tired at the end of the day and won't workout, make sure you are finding the time in the morning or afternoon to schedule in movement so that your excuses do not get the better of you.
- Acknowledge how far you've come!
- Don't neglect positive reinforcement. Even taking the step to write down your goals is an achievement. Your life is a journey, so make sure to take time and enjoy the process. It is amazing how much you can grow and achieve, starting today!
Monthly Challenge - Meatless May
Monthly Challenge - Meatless May
Yes, I did just include a burrito recipe, but I challenge you to make it with tofu or beans! There are many benefits to going vegetarian, including increased veggie intake, improved gut health - easily hitting that 30+ plant-based food items count weekly that I have mentioned before - better mood and digestion, a chance to explore new recipes, and more! Not to mention it can be a way to avoid excessive use of environmental resources, if that is something you are passionate about, too. The list goes on, I say we try it :)
Upcoming Events!
Upcoming Events!
Okay, get ready to mark your calendars because I want to see your face at all of these! Come learn, discuss, and get the support you need while making memories.
Tuesday, May 16th at 12:00pm PST I am putting on a unique negotiation workshop with Alice Shikina. She has years of experience as a mediator and negotiator, so she comes equipped with all the tools and strategies you need to successfully communicate. When you add my expertise in self-care and stress management you are fully ready to nail your next negotiation with ease.
This FREE event will be so much fun, so join us!
Thursday, May 18th at 5:00 pm pst is the Unlock the Vault event hosted by Modern Day Wife at the Park James Hotel in Menlo Park. Tickets get you access to special events, pop-ups, a SWAG bag worth $200+, photo ops, and more, and this is all before the main event!
I am so excited to be participating in the Speaker Panel series, followed by a Fashion Show, Beauty Tutorial Corner, and other vendors and influencers. It's the perfect chance to network with like-minded women in fashion, beauty, lifestyle, and business, and I hope to see you there.
Finally, June 2-4 is the Kaizen Living Retreat with Nan Kitaura and I am speaking there, too! I am hosting a 2-3 hour coaching workshop. This weekend-long wellness retreat includes speaking opportunities from other specialists and instructors in the field, as well as daily meditations, yoga, yummy foods, and more!
There are just a few spots left! For more information, email nankitaura@gmail.com and tell her we sent you.
Workshop REPLAY!
Workshop REPLAY!
My Wellness Workshop replay is here!
In case you missed it or want to rewatch to remind yourself of next steps, see what it feels like to start fresh on your health journey with a health coach. As always, feel free to reach out with any questions and schedule a consultation with me today!
Food education, goal-setting, example daily plan, and more!
Personal Piece
Personal Piece
The Importance of B Vitamins
The Importance of B Vitamins
B vitamins are sometimes called the energy vitamins, since they help put a spring in your step and play an important role in maintaining your energy levels. (In fact, they play such a key role that perhaps they should also be called the “Brisk, Bouncy, and Bright” vitamins) In actuality, there are eight different kinds of B vitamins, and each one has its own distinct job.
How do B Vitamins Help?
How do B Vitamins Help?
These vitamins work as a carefully orchestrated team. Together they play an important role in:
●Regulating moods
●Reducing stress
●Improving cognitive performance
●Contributing to cardiovascular health
●Lowering blood pressure
Protecting and Absorbing Your B Vitamins
Protecting and Absorbing Your B Vitamins
A healthy diet should provide adequate amounts of each B vitamin. However, because they’re water-soluble vitamins, they aren’t stored in your body and are eliminated when you pee. That means you must replace them every day. It also means that the vitamins can be washed away by overcleaning foods. To preserve B vitamins, try not to over scrub produce. Soaking is the best method for cleaning.
In addition, certain medical conditions can interfere with your ability to absorb B vitamins. For example, people with Hypothyroidism, Crohn’s disease, and Celiac disease are at risk for deficiencies. As well, alcoholics often have low levels. And as you age, your ability to absorb the particularly important vitamins B12 and B6 diminishes.
The Various B Vitamin Sources & Functions
The Various B Vitamin Sources & Functions
B1 (Thiamine)
B1 (Thiamine)
Vitamin B1 helps convert carbohydrates into energy. Without enough B1, we can feel tired and lethargic. This vitamin also plays a role in the flow of electrolytes in and out of our muscles, so low levels can lead to muscle weakness. B1 can also help regulate blood sugar.
Good sources of B1: Fortified grains, peas, beans, and sunflower seeds.
B2 (Riboflavin)
B2 (Riboflavin)
Vitamin B2 also helps with energy levels, as well as red blood cell production. Interestingly, one study singled out B2 as being particularly helpful in protecting against postpartum depression. Signs of B2 deficiency include dry, chapped lips.
Good sources of B2: Eggs, salmon, almonds, milk.
B3 (Niacin)
B3 (Niacin)
B3 contributes to our metabolic functions. It also helps regulate our nerves, and assist in the production of serotonin. Low levels of B3 can contribute to depression.
Good sources of B3: Meat, peanuts, enriched grains.
B5 (Pantothenic acid)
B5 (Pantothenic acid)
Vitamin B5 helps to regulate our adrenal glands, helping reduce stress.
Good sources of B5: Eggs, avocado, mushrooms.
B6 (Pyridoxine)
B6 (Pyridoxine)
Vitamin B6 plays an essential role in our metabolism. Since it helps to metabolize estrogen hormones, a deficiency can lead to more intense premenstrual symptoms.
Good sources of B6: Beans, nuts, leafy green vegetables.
B7 (Biotin)
B7 (Biotin)
In addition to its role in converting fat and carbohydrates to energy, vitamin B7, more commonly called biotin or sometimes vitamin H, helps our hair shine and our skin glow. In fact, it gets the alternate name of vitamin H from the German words for hair and skin.
Good sources of B7: Egg yolks, liver, salmon, avocados, and sweet potatoes.
B9 (Folic acid)
B9 (Folic acid)
Folic acid is essential for hemoglobin production, as well as protein metabolism. It may also help reduce your risk of heart disease, repaid damaged genes, and may even slow the aging process. Pregnant women should ensure they get enough folic acid, as it can reduce the risk of birth defects.
Good sources of B9: Spinach, lentils, fish, meats, citrus fruits.
B12 (Cobalamin)
B12 (Cobalamin)
One of the key vitamins for converting food to energy. It also helps regulate the nervous system, iron absorption, and red blood cell production. Vitamin B12 plays such an important role in our cognitive function and moods that sometimes patients are diagnosed with Alzheimer's when they actually are short on B12.
Because vegans are often unable to get B12 through food sources, they can experience fatigue, nerve issues, and other symptoms of anemia unless they take B12 supplements.
Good sources of B12: Fish, meat, eggs, and nutritional yeast.
As you can see, the B-complex vitamins are essential for good physical and emotional health. If you’re wondering about your B-vitamin levels, it’s best to review your symptoms and diet with a healthcare practitioner. The correct amounts of B vitamins that you should be consuming can depend on many different factors, like your age, gender, and other factors. Together, we can work on a plan to brighten your mood, increase your energy and ensure your body is functioning properly with the help of B vitamins.
If you're worried about your health symptoms and whether you are getting enough Vitamin B, call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Thank you, as always, for being here!
Thank you, as always, for being here!
APRIL 2023 NEWSLETTER
APRIL 2023 NEWSLETTER
Springing into April!
Springing into April!
As the flowers begin to bloom and the weather warms up, I welcome you to our April newsletter!
Can you believe we are already a quarter into 2023?! Time is really flying, and I feel it even more so now that my youngest is going to be graduating high school in just a few weeks!
With so many life changes (family members leaving the nest, the spring season upon us, upcoming travels, etc.), having solid healthy habits to rely on help me stay on track and not feel overwhelmed with so much new. Read on as we go back to basics, and sprinkle in some exciting new recipes and events for this month!
Latest News
Latest News
Gut Health & Incorporating 30+ Plant-Based Foods a Week
Gut Health & Incorporating 30+ Plant-Based Foods a Week
Healing Your Gut & Digestive Issues
Healing Your Gut & Digestive Issues
As this Medium article begins, unfortunately it is more common than not to experience gut issues (bloating, abdominal pain, etc.), as these symptoms are experienced by 74% of Americans (Kryger 2020). These digestive problems are likely caused by a surplus of inflammatory foods in one's diet: refined sugars, alcohol, saturated fats, and external stressors.
HOWEVER, do not fret! According to Professor of Genetic Epidemiology Tim Spector, by eating 30 or more different plant-based foods a week, this promotes an optimal gut microbiome, filled with diverse gut bugs that help fight against infection, obesity, etc.
30 plant-based foods might seem like a lot, especially if you are not sure what really fits this definition other than the obvious fruits and vegetables, but I took on this challenge and was able to count up to 20 plant-based items in my breakfast alone! As the article goes on to explain, food items such as herbs, chia seeds, tofu, olive oil, and cracked black pepper all count!
The key is really to diversify your plate and eat the rainbow. Planning out your meals ahead of time can help with the tallying of plant-based foods in your diet per week. A healthier gut may just be the fix you are looking for to feel better and finally see some progress. Let me know if you are trying it like I am!
April Partner Highlight
April Partner Highlight
Leigh Thorup: IT & Networks
Leigh Thorup: IT & Networks
Introducing Leigh Thorup as our April Partner!
These days, the online world is like a box of Easter chocolates - you never know what you'll get! But don't worry, Leigh from Super Hero IT Solutions is here to bring stability to your digital life. His top-notch tech solutions are affordable and guaranteed to reduce your stress levels faster than finding the last Easter egg!
Whether you need a network assessment or proactive IT computer support, Leigh has the expertise to provide small businesses with the best possible service.
So, hop on over to https://superheroit.net and let Leigh know we sent you!
Michelle's Hot Spot - Check it out!
Michelle's Hot Spot - Check it out!
IG: @wildseedsf
Wildseed
Wildseed
855 El Camino Real, Palo Alto, CA 94301
My friends know how much I love Wildseed, so when I learned that this SF restaurant was adding a location in Palo Alto, I was so excited! (R.I.P. Mayfield Bakery, you are missed, too).
Even if you're not vegetarian, this plant-based restaurant offers an experience to try new flavors and combinations you would never try at home (and hit that 30+ plant-based foods count)! From Red Velvet Flaxseed Pancakes at Brunch, a Mushroom & Spinach burger for Lunch, and soy Tzatziki in their Neatball Masala for Dinner, what are you going to try first?!
Recipe of the Month - Spring Cleaning!
Recipe of the Month - Spring Cleaning!
Farro Salad
Farro Salad
When I was thinking of a recipe to highlight this month, this one immediately came to mind because of the fresh taste and array of colors! If you are going to play along with counting the number of plant-based things you eat a day, this will be sure to make you reach your goal! With pistachios as a source of protein, farro a low glycemic index complex carbohydrate, and olive oil a healthy fat, this well-balanced meal offers so much and more!
For another fun version, the inspiration for this dish, check out Charlie Bird's.
Ingredients
Ingredients
Dressing
1 tbsp Olive Oil
2 tbsp Lemon Juice
Arugula base
1/4 cup Farro (can get 10-minute quick cook bag at Trader Joe's)
Healthy handful of the following:
- Radishes
- Cherry Tomatoes
- Cucumber
- Mint
Sprinkling on top of raw pistachios and golden raisins
Combine season to your liking, and enjoy!
*To make this meal even more nutritious, try adding feta and topping it all off with a palm-sized serving of Salmon. Too good!
Monthly Challenge - Minute to Myself
Monthly Challenge - Minute to Myself
Some of my clients love to track all of their wellness metrics, including nutrition, movement, hydration, sleep, steps, etc. Whether this is you or not, one thing we should all be tracking is our self-love!
Similar to the idea of the Five Minute Journal, taking time to reflect on what we're grateful for each day can be a centering routine to incorporate. My challenge to you this month is to each day, write down one thing you're proud of yourself for. We tend to focus on the negatives, or what we didn't accomplish the day before, but how often are we giving ourselves grace and recognizing all of the GOOD that we do, too? Let's give a little love back to ourselves this April.
Upcoming Event!
Upcoming Event!
As I mentioned earlier, stress management and understanding the basics to nutrition and a healthy lifestyle can help us to stay on track.
To lay the foundation, and properly outline where you want to go, I am hosting a Wellness Workshop! As one of the activities I do with many of my clients, we will get to let you and your inner talk off the hook and learn about the ways the food industry is setting us up for failure.
You will learn what it feels like to work with a coach as your
advocate to stay accountable to yourself and guide you to meet your goals. We will find out where we are nourishing ourselves well both on AND off our plates and where we need to put our attention to move us along the spectrum to even better health.
All of this and so much more, coming at you April 27! THIS WEEK ONLY sign up for FREE, with pricing changing as the event date approaches. I cannot wait to see you there and be a part of your journey!
Webinar REPLAY!
Webinar REPLAY!
You Asked. We Answered. The webinar replay is here!
In case you missed it or want to rewatch to remind yourself of next steps, you can catch all the action by clicking on the button below. As always, feel free to reach out with any questions and schedule a consultation with me today!
"Dr. Mona Fahoum and I are together again to discuss the critical connection between gut health and hormones! We will cover stress response, digestion, hunger, satiety, and breathing among other things. You will leave with some suggestions, ideas, supplement possibilities and questions answered."
Personal Piece
Personal Piece
Is It Time For A Digital Detox?
Is It Time For A Digital Detox?
Have you ever felt slightly panicked when you’re separated from your phone? Do you know how many hours a day you spend on your digital devices? Do you feel your online activities have a positive effect on your overall well being?
Those are all important questions. And another to consider: Does doing a digital detox feel like a good idea for your health? Or does it simply sound impossible?
The Benefits of Reducing Screen Time
The Benefits of Reducing Screen Time
The truth is that we could all benefit from a more mindful approach to our digital lives. And for many of us, a short "detox" period can help us put the role of technology into perspective.
If you're wondering about cutting back your screen time, check out these potential benefits:
Less Comparison.
Less Comparison.
Do you ever feel like your life isn’t quite measuring up after logging in to your social media accounts? Many of us end up wondering why everyone else takes such great vacations, looks so good, and has such perfect children.
The old adage “don’t compare your insides to everyone else’s outsides” certainly applies to social media. However, the cumulative effect of “comparisonitis” can take a significant toll on our mental health. Many studies confirm a link between Internet use and mental health issues such as anxiety and depression.
Better Mental Health.
Better Mental Health.
Of course, this relationship may work both ways. For example, have you ever looked down at your cell phone to avoid social interactions? Sometimes we see our phones as “security blankets.” Unfortunately, however, these kinds of habits can only reinforce anxiety. In other words, in addition to triggering anxiety and depression, we may be more likely to turn to the online world when we’re anxious or depressed.
Excessive time on digital devices can also lead to habits that can harm our mental and physical health. One study found that people who are on their phones a lot are less likely to eat regular meals, follow a healthy diet, and get a good night’s sleep. That all adds up to an increased risk of depression and other health issues.
Improved Brain Function.
Improved Brain Function.
Even more alarming is the physical effect of screen time on our brain. It’s true: Screen time can actually change the structure of our brain. The results include impaired processing, reduced ability to focus, and “dopamine loops” in which we become addicted to the hit from the feel-good chemical dopamine. After all, who doesn’t get a small thrill of satisfaction when someone likes their Instagram post? That kind of instant gratification is often missing from our offline lives. In fact, researchers have found that the dopamine cycle connected to Internet use and video games is similar to that experienced with drug addiction.
More Restful Sleep.
More Restful Sleep.
The blue light from our digital devices affects melatonin production. The result? Difficulty falling and staying asleep. Even more troubling are possible links between blue light exposure at night and an increased risk of diabetes, cancer, and depression.
Better Posture.
Better Posture.
You may have experienced “tech neck” or a sore thumb after spending a long time on your phone. As well, researchers note that the slumping posture that develops while using digital devices can also affect your breathing. One study found that 83 percent of people with neck pain have altered breathing patterns.
Better Hormonal and Cellular Health.
Better Hormonal and Cellular Health.
One researcher found that people tend to hold their breath when checking their devices. This habit can trigger the “flight or fight “response, in which the body becomes primed for flight. That process served us well in the past, when our body’s response helped us escape predators, but if you’re checking a social media status while sitting down, you can just end up with a lot of extra glucose, adrenalin, and cortisol in your system.
As well, our increased reliance on technology has led to high levels of radiofrequency electromagnetic radiation in our bodies. Although the long-term effects need to be studied further, some evidence links this exposure to an increased risk of neurological disease.
If you’re inspired by the list of possible benefits above, you may be ready to implement your own detox from technology. However, as with many behavior modifications, a slow and realistic approach is often more successful. Your long-term goal could be a weekend (or even a week) without any devices. Getting outside more, making your bedroom a cellphone-free zone, and "going old school" are just a few ways to set up your own digital detox retreat.
If you're worried about your digital media use, and other general health habits, call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Thank you, as always, for being here!
Thank you, as always, for being here!
MARCH 2023 NEWSLETTER
MARCH 2023 NEWSLETTER
March = National Nutrition Month!
March = National Nutrition Month!
Welcome to March! The Academy of Nutrition and Dietetics highlights March as a month focused on food education - establishing healthy eating habits, building out your plate, etc. Additionally, this month promotes more movement! Just as important to exercise is your NEAT - Non-Exercise Activity Thermogenesis: walking your dog, cleaning the house, dancing while you cook, etc. All this daily movement keeps you healthy and happy!
I don't know about you, but March is a busy month for me! Whether it is in between travel, or feeling sluggish due to this crazy weather change, I heavily rely on the eating and movement habits I have established for myself. I hope this gives you some tips and fun getting into March to do the same!
Latest News
Latest News
Nutrition.gov: Food Groups & Education
Nutrition.gov: Food Groups & Education
Know How to Build Your Plate
Know How to Build Your Plate
It might sound basic, but sometimes going back to the basics is the best way to reset/start!
It's all about being intentional with the foods that you choose. As you age, the importance of certain vitamins and minerals increases as your body's natural production of such nutrients decreases. Here are a few things to keep in mind as you keep on keeping on and continue to lead a healthy lifestyle:
- Eat a variety of foods.
- Every meal you should be looking for the big three: a healthy fat, complex carbohydrate, and a protein.
- Be sure to include color in your meal! Literally, TASTE THE RAINBOW.
- Try to fill half your plate with veggies to get much needed fiber.
- Be aware of what you are putting in your body.
- If this means keeping a food diary to track what you eat, so be it! Otherwise, keeping in mind what foods are high in saturated fats, sugar, and sodium can help you enjoy them in moderation without compromising your health.
- Hydrate!
- More on this to come in this Newsletter, but staying hydrated not only keeps your energy high, but allows for proper digestion and absorption of all the yummy food you're eating!
- Stay active.
- Whether it is a daily walk, or taking up a new extracurricular, keeping your mind and body agile boosts overall well-being.
- Find happiness.
- For me, spending time with friends and family is one of the best ways I find joy in my everyday. Find what works for you and keep it going. Happiness is the key to life!
Find more on healthy eating and eating tips as you age here!
March Partner Highlight
March Partner Highlight
Bardia Hariri: Financial Professional & Insurance Agent
Bardia Hariri: Financial Professional & Insurance Agent
Introducing Bardia Hariri as our March Partner!
When you have a plan, for your self-care, that includes the health of your finances, it will support and prioritize your TOTAL health and well-being! Having a financial plan significantly lowers anxiety and this stress management is crucial to your overall happiness.
Not only is Bardia a positive and welcoming energy, and fun to know, he is also great at what he does! Reach out to Bardia to help you be your best self!
Here's where you can find more about Bardia and tell him we sent you!
New York Life : https://www.newyorklife.com/agent/bhariri
Michelle's Hot Spot - Check these out!
Michelle's Hot Spot - Check these out!
Michael and I have been spending a lot of time in San Francisco. Exploring different neighborhoods means finding new hot spots, and we are excited to share these two special places!
Ocean Beach Cafe feature in the SF Chronicle
Ocean Beach Cafe
Ocean Beach Cafe
734 La Playa Street, San Francisco, CA 94121
5 Star Review from me! This was such a lovely find! Located in the Outer Richmond, this "non-alcoholic café, bar, bottle shop, and private event space" was the best time. Explore what Owner Joshua James means by "mindful drinking" at the vibrant and social place, Ocean Beach Cafe.
You can shop their products too!
Boisson San Francisco
Boisson San Francisco
333 Hayes Street, San Francisco, CA 94102
"Whether you’re taking the day off, a month off, or going zero-proof for good, our non-alcoholic wine, spirits, beer, and more are here to inspire a Glass Half-Full." ~ Boisson
Boisson has other locations in NY and CA, but this Hayes Valley spot is their first in SF! Make the stop and check it out :) Once you taste at Ocean Beach and purchase, you can order some online at Boisson.com
Recipe of the Month - Mock-tails!
Recipe of the Month - Mock-tails!
Non-Alcoholic Whiskey Sour w/ Nutritious Delicious Bitters!
Non-Alcoholic Whiskey Sour w/ Nutritious Delicious Bitters!
For those of you extending your dry February into March, here's a fun recipe to keep you going. And even if you don't fall into this group, don't knock it until you try it!
In my upcoming webinar with Dr. Mona Fahoum (*sneaky preview), we will be discussing the importance of gut health, and its connection to your overall health. Alcohol disrupts the good bacteria in your gut, having a major impact on your energy, hormones, and even your sleep! You can learn more on March 22, so if you're interested sign up here and enjoy this recipe!
Ingredients
Ingredients
2 oz (Non-alcoholic) Whiskey
1 oz Lemon Juice
3 drops of Aromatic bitters
1/2 oz Egg white
*optional 1/2 oz simple syrup
Combine all the ingredients in a shaker WITH ice and strain
or...Shake with NO ice, fine strain into an ice-filled glass, and enjoy!
Monthly Challenge - The 30-Day HARD Challenge
Monthly Challenge - The 30-Day HARD Challenge
You may or may not be familiar with the 75 HARD Challenge, but it has been spreading all over social media. The basic premise (pictured left) is as follows, with a few adjustments & notes where I differ:
- 2x 45-min workouts per day
- **1x 45-min workout per day is a win!!
- (one has to be outside)
- Read at least 10 pages of a book a day
- Drink a gallon of water a day
- ** I recommend you drink 64ounces a day!!
- Eat a whole-foods diet
- No alcohol
75 days can seem like a long period of time, so I challenge you to try this for 30 days and see how it might change your daily routines and habits. You can also choose a couple of the 5 to start. This is a great way to amplify what is possible in March and move forward in a structured way.
Let me know if you need me to add any accountability to your commitments to yourself. I'm here. xo
Upcoming Event!
Upcoming Event!
Have you ever had "butterflies in your stomach" or a "feeling in your gut"? Can that be a real response that is your nervous system talking to you? Does this affect your digestion, weight, sleep & hormone balance?
Dr. Mona Fahoum and I are together again to discuss the critical connection between gut health and hormones! We will cover stress response, digestion, hunger, satiety, and breathing among other things. You will leave with some suggestions, ideas, supplement possibilities and questions answered.
Grab two friends, join the party, and leave inspired!
Don't miss out on all the fun!
Personal Piece
Personal Piece
A Holistic Perspective On Water And Hydration
A Holistic Perspective On Water And Hydration
Water, the lifeblood of Mother Earth. That free flowing H20 is crucial for the survival of every organic species on the planet. Our earth is made up of 71% water – just a little more than the human brain which floats at 70%. In fact, water comprises up to 55-60% of our entire bodies. With over half our bodies composed of water, it’s clear to see why staying well hydrated is one of the most important (and easiest) things you can do for your health.
2 Common Hydration Myths Busted
2 Common Hydration Myths Busted
Myth 1: Water Is The Best Way to Hydrate
Myth 1: Water Is The Best Way to Hydrate
The truth is, it depends. For most of the year, water on its own should be enough. However when we sweat on particularly hot days or after a lot of exertion, we don’t only sweat out water. We sweat out minerals such as sodium and potassium. These are electrolytes and are vital in keeping the body balanced and hydrated, and the muscles working effectively.
Adding a pinch of Himalayan salt and a splash of apple or lemon juice to your water on days like these will go a long way towards replenishing your electrolytes, helping to prevent muscle cramps and other symptoms of electrolyte imbalance.
Myth 2: Coffee & Tea Are Dehydrating.
Myth 2: Coffee & Tea Are Dehydrating.
Recent research shows that while the diuretic effects of drinking 1-2 cups of coffee minimally increase urine output for about three hours after consumption, exercise seems to negate those effects altogether.
If you’re a tea drinker, research shows that drinking 4-6 cups of tea can actually be more beneficial than water consumption alone as teas can provide antioxidant and herbal benefits as well.
This does not take into account caffeine’s effects on your adrenal glands however, so if you’re avoiding coffee in order to get a good night’s sleep, by all means keep it up!
Dehydration And Chronic Dehydration: Know the Signs
Dehydration And Chronic Dehydration: Know the Signs
Dehydration happens when you don’t drink enough water for your body’s needs. Even being just a half litre under-hydrated can lead to an increase in cortisol levels – the stress hormone – which can put a real strain on your overall well-being. In the summer months, common culprits for dehydration include extreme temperatures, excessive physical activity in the heat, and let’s be honest, too much alcohol consumption. Fortunately, these triggers are all preventable by maintaining a healthy balance of water, rest and shade.
The Warning Signs Of Chronic Dehydration
The Warning Signs Of Chronic Dehydration
When the body is constantly forced to function without enough water over days and weeks, chronic dehydration can begin to set in. Chronic dehydration can cause a variety of health complications from high blood pressure to kidney stones.
You may already be familiar with the most common signs of dehydration, which include:
●Extreme thirst
●Tired muscles
●Dizziness and disorientation
●Dark-coloured urine (deep yellow, brown or maroon)
However, chronic dehydration reacts a bit differently.
You may already be familiar with the most common signs of dehydration, which include:
●Extreme thirst
●Tired muscles
●Dizziness and disorientation
●Dark-coloured urine (deep yellow, brown or maroon)
However, chronic dehydration reacts a bit differently.
Chronic dehydration may present itself in a variety of ongoing symptoms, such as:
●Constipation
●Fatigue
●Muscle weakness
●Headaches
●Dry or flaky skin
Not a huge fan of the taste of water? Do you find water just plain boring? You aren’t alone but there are options; try adding in cucumbers, mint, orange, or lemon slices to flavor it up a bit, and remember water is crucial to not just hydrate our bodies but also to flush out all the toxins we are exposed to. If you suspect you might be suffering from chronic dehydration, increasing your intake of water may not be enough to get you back on track. It is important to make an appointment with your healthcare practitioner so they can properly assess your concentrated blood volume, electrolyte levels, and kidney function to help get you back on the path to optimum health.
If you are always on the go, get yourself a BPA-free reusable water bottle (look for glass water bottles) and keep it with you at all times. Make sure it fits in your car's cup holder, fits easily in the bag you regularly carry, and that the top is attached. That way you are sure to keep your body healthy and hydrated, looking out for your own best interest and the health of our planet, which is in everyone’s best interest.
As always, a personalized approach will be the most effective. If you've hit a weight-loss plateau, or if you're wondering how to achieve the right balance between diet and exercise, call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Thank you, as always, for being here!
Thank you, as always, for being here!
FEBRUARY 2023 NEWSLETTER
FEBRUARY 2023 NEWSLETTER
Photo by JACQUELINE BRANDWAYN on Unsplash
The Month of Love, Self-Love Included!
The Month of Love, Self-Love Included!
Welcome to February! What better time to focus on Heart Health than now! Whether your attention is on managing bloodwork, learning more about metabolic syndrome, or measuring your risk for heart disease, there are so many factors that go into heart health that you can measure and inform yourself about.
Now a month into the new year, I hope you are finding your groove with any new routines you have set up for yourself. As always, I am here to help with any specific health goals YOU may have, big or small!
Remember to show love to others, and give love back to yourself by fueling your body and soul!
Photo by Kenny Eliason on Unsplash
Latest News
Latest News
Is Insulin Resistance Slowing Down Your Health Goals?
Is Insulin Resistance Slowing Down Your Health Goals?
Heart Health & Metabolic Syndrome
Heart Health & Metabolic Syndrome
Let's start by looking at the role insulin plays in the body. Insulin is a hormone produced by your pancreas which helps your body to use glucose (sugar) from your food by converting it to energy. A healthy insulin level goes up after a meal, and goes down when your blood sugar drops. The natural fluctuation is what keeps your blood sugar in a healthy balance.
When your body's cells are no longer able to respond to insulin properly, they become "insulin resistant", your blood sugar levels rise higher than they should even if your pancreas is producing a lot of insulin.
Excessively high blood sugar has many harmful effects, causing damage throughout the body. However, your body has a back-up plan to protect itself: it stores the extra energy by converting it to fat, often around your midsection.
This is why high blood sugar and high insulin levels make it harder to lose weight.
Insulin resistance syndrome, or metabolic syndrome, is the collection of various symptoms that, when working together, can lead to heart disease, stroke and diabetes. The National Heart, Lung, and Blood Institute states that albeit largely preventable, 1 in 3 adults have metabolic syndrome.
So how do you prevent it? By knowing your risk factors and adjusting your lifestyle to follow healthy habits. If you are wondering where to start, I have a heart disease test available in my Self Tests tab, and I am always here if you would like to schedule a health evaluation!
February Partner Highlight
February Partner Highlight
Kimberly Duggan: Family Wealth Planning Attorney
Kimberly Duggan: Family Wealth Planning Attorney
Introducing Kimberly Duggan as our February Partner!
Kimberly specializes in all things estate and trust administration. In the spirit of showing love in all areas of our lives, an estate trust protects the ones we love.
One of the main differences between Wills and Trusts is "wills don’t go into effect until you pass away, whereas a Trust is effective immediately upon signing and funding it." Check out this article for more information on their differences and benefits!
Recipe of the Month - @paigelindgren recipe
Recipe of the Month - @paigelindgren recipe
Sweet Potato Brownies
Sweet Potato Brownies
Who doesn't love a decadent, rich brownie?!
These Sweet Potato Brownies are sure to have you never going back to regular box mix. With simple ingredients that you probably already have at home, this yummy dessert is just the sweet treat you need to feel satisfied, yet balanced!
Makes 9 Brownies
Makes 9 Brownies
1/2 cup almond butter
1/2 cup mashed sweet potato
1/3 cup cacao powder
1/3 cup maple syrup
1 egg (or flax egg)
1 tsp baking soda
Combine all the ingredients and transfer to a non-stick pan.
Bake at 325 F for 25 minutes, let cool, and enjoy!
Photo by Arantxa Aniorte on Unsplash
Michelle's Monthly Tip - Get your best sleep!
Michelle's Monthly Tip - Get your best sleep!
With an average of 8 hours of sleep a night, a third of your life is spent sleeping! Make your sleep health a priority.
Monthly Challenge - The Ultimate 30-Day Plank Challenge
Monthly Challenge - The Ultimate 30-Day Plank Challenge
Okay, before you scroll past this section because you saw the word "Plank," look at Day 30. That only says 2 minutes! It might seem like a long time to hold a plank, but when you look at the big picture, that is only 2 minutes of your day AT MOST that it will take for you to participate in this challenge. Less than .2% of a full day's time.
Planking is a great exercise, engaging muscles throughout your entire body. Building core strength can help with your posture, any back pain, balance, and general well-being.
I challenge you to try this daily challenge and see how it might impact other health goals you have. Who knows, this challenge carrying you into March might be just what you need to get into a routine of exercise!
Personal Piece
Personal Piece
How a Good Diet Can Maximize Weight Loss Without Spending Hours in the Gym.
How a Good Diet Can Maximize Weight Loss Without Spending Hours in the Gym.
Eat less, exercise more. You've probably heard that's the secret to weight loss. So, it makes sense that if you want to lose weight quickly, or if you've hit a weight-loss plateau, you need to really ramp up the exercise, right?
Unfortunately, many people experience frustration with this approach. Why aren't they successful? Research suggests that weight loss can be more complex than a simple "calories in / calories out" formula. In fact, our hormones play a larger role in regulating our metabolism than many people realize. As a result, a diet that encourages hormonal balance is often more effective than hours of exercise.
Why Exercise Can't Make Up for a Bad Diet
Why Exercise Can't Make Up for a Bad Diet
Consider a woman training for a 10-k race. She runs from half an hour to an hour every day. With all of that exercise, she figures she should be losing weight and should be able to eat whatever she wants. However, she's plagued by some remaining pounds that she just can't shake.
What's happening? Let's take a look at the math. Your body burns a set amount of calories each day just through the processes your body goes through to keep you alive and breathing. Any additional exercise adds to that amount of calories burned in a day. Although calorie counting can be an unhealthy practice when done in extremes, it is good to be mindful of eating those high-calorie foods in moderation.
The Science of Exercise and Appetite
The Science of Exercise and Appetite
Interestingly, one study found that a modest amount of exercise (about 30 minutes a day) is more effective for losing body fat than longer periods of working out. One reason for this might be that our everyday movement (the things we do in a normal day that are not related to formal exercise) may decrease if we're tired from a long workout. As well, the hormones that stimulate our appetite may increase when our bodies are overstressed.
What does that mean for your weight-loss efforts? All told, scientists have concluded that diet is more effective than exercise for weight loss. However, the best approach combines the two. That's because it's important not to dismiss exercise's role. Working out can improve your metabolism, particularly if you add strength training to your routine. And, or course, exercise offers countless other benefits, from better skin to improved digestion to deeper sleep. It's an important part of a healthy, balanced life.
The Most Effective Formula for Weight Loss
The Most Effective Formula for Weight Loss
So what's the ideal weight loss formula? The best approach is one that reflects your unique health profile. Your age, gender, overall health and lifestyle all impact your metabolism. That's why it's important to work with your healthcare practitioner to develop a strategy that works for you and to make sure there isn't something else going on that's sabotaging your ability to reach your weight loss goals.
Breaking a Plateau - Tips for Success
Breaking a Plateau - Tips for Success
A few simple changes can help you make the most of the "diet" part of the equation so that you experience the weight-loss benefits of both diet and exercise.
1. Experiment with intermittent fasting to find a fasting schedule that works for you.
1. Experiment with intermittent fasting to find a fasting schedule that works for you.
Intermittent fasting involved integrating scheduled periods of abstaining from food. There are many different approaches you could try. To name a few popular examples, some people eat regular meals five days a week and fast for the other two. And many people follow an "8-16" schedule, in which they eat for eight hours a day (for example, 100:00am to 6:00pm), then fast for 16 hours.
Studies have found that the effectiveness of these periods of fasting goes beyond the missed calories because of the effect on your hormones - for example, periods of not eating can help keep insulin levels in check (good for the heart!). When your food is digested in your gut, carbs are converted to sugar and used for energy. However, excess sugar is stored as fat, with the help of insulin. If your insulin levels drop, fat cells can release this stored sugar. In addition, fasting can elevate your levels of human growth hormone (HGH) which can lead to muscle growth and fat loss.
2. Make mental notes / keep a food diary.
2. Make mental notes / keep a food diary.
One strategy that has proven effective for weight loss is to carefully monitor what you're eating in a food diary. Making this a habit can help prevent the tendency many of us have to overcompensate for an exercise session or grab a quick snack without realizing the extra intake and its effect.
3. Focus on natural, nutrient-dense whole foods.
3. Focus on natural, nutrient-dense whole foods.
When you want to get the most nutrient-value from the foods you eat, "clean" eating is the best approach. Often when people hit plateaus in their weight-loss efforts, hormone imbalances are to blame, and that means that no amount of extra exercise will help break the plateau. Nutrient-dense foods are full of vitamins and minerals that can help restore hormonal balance. So try cutting out processed foods, refined sugar, and alcohol in favor of whole foods.
Understanding how your unique body is working involves testing, not just guessing, and this holds true for weight loss. Maybe it's a hormonal imbalance or food sensitivities that are impacting your body's ability to metabolize food properly and maintain a healthy weight.
As always, a personalized approach will be the most effective. If you've hit a weight-loss plateau, or if you're wondering how to achieve the right balance between diet and exercise, call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Thank you, as always, for being here!
Thank you, as always, for being here!
JANUARY 2023 NEWSLETTER
JANUARY 2023 NEWSLETTER
Photo by AbsolutVision on Unsplash
Are Your New Year's Resolutions Sticky?
Are Your New Year's Resolutions Sticky?
Happy New Year! Like most people, at the onset of a New Year I envision the endless possibilities ahead of me and what I would like to accomplish. However, I have also learned through the years that without structure or the actual process of writing out my goals, it can be hard to see them come to fruition.
This year in 2023 I am being more intentional with my routines, and I encourage you to follow suit. Even more so, I am here to help with any specific health goals YOU may have and how to make your New Years Resolutions sticky. Let's see our lifestyle changes through together!
Cheers to the New Year and to us! We can do anything!
Latest News
Latest News
Habits vs. Routines
Habits vs. Routines
Why Understanding the Difference Makes All the Difference
Why Understanding the Difference Makes All the Difference
In an article by Kristi DePaul at the Harvard Business Review, she discusses the importance of habit building and how to do so. As you have probably recognized, positive habits are spoken about repeatedly in today's world. Whether you see Atomic Habits recommended as a top read by peers and professionals, hear habit building mentioned on a favorite podcast, or in the New Year, feel the need to kick your bad habits to the curb, habits are what make up our daily lives. So we should understand the role they play, right?!
"Experts advocate for the old-fashioned approach: incremental progress. Dedicated commitment is what, time and again, has proven to lead to change...Surprisingly, the first step towards creating long-term change involves building routines — not habits themselves" - DePaul 2021.
As Kristi mentions above, habits form from routines that we repeatedly go through and are intentional with. Routines can be sticky and require effort to get through, such as integrating new foods into your diet or committing time for daily movement when you would rather be watching TV on the couch. However, with time and dedication, these routines become habits and second nature to us.
This year, focus on the reasons behind why you are setting such goals and commit to them. Understand what has held you back in the past and identify how you will push through this time. New routines can be uncomfortable, so be patient with yourself and give yourself a little grace. Even a little progress is still progress!
Photo by Estudio Bloom on Unsplash
January Partner Highlight
January Partner Highlight
Bita Arabian: Over Hug
Bita Arabian: Over Hug
I am so excited to introduce Bita Arabian as our January Partner Highlight!
I have been working with Bita for almost a year now. Not only is she a close friend, but a fellow Health and Wellness Coach and colleague that I am so grateful I get to collaborate with and bounce ideas off of. With a California Clear Teaching Credential, Bita supports balanced eating and the importance of community for a fulfilled life, as do I.
Her Blog Oven Hug is full of delicious recipes that are not only quick and easy, but nutritious too! She also has a downloadable cookbook Modern Persian Desserts including 10 unique and tasty treats.
Recipe of the Month - Bita Arabian
Recipe of the Month - Bita Arabian
Vegan Moroccan Stew
Vegan Moroccan Stew
Fresh start, fresh food!
If you're looking for a clean recipe to implement into your weekly meal plan, this is definitely one to try. With ingredients that you probably already have at home, this Instant Pot recipe is sure to keep the family healthy and happy!
Serves 6
Serves 6
1/4 cup olive oil
1 medium-sized yellow or sweet onion, chopped about 1/4 inch
1 teaspoon cinnamon
1 teaspoon paprika or smoked paprika
1 teaspoon cumin
6 cloves of garlic or 2 Tablespoons minced garlic
1 14-ounce can of diced tomatoes
4 cups (32 ounces) of vegetable broth
2 14-ounce cans chickpeas/garbanzo beans
2 large carrots, 1 cup chopped to about 1/4 inch
3 baby creamer potatoes, 1 cup chopped to about 1/4 inch
1/4 teaspoon ground pepper
1/2 teaspoon sea salt (more to taste after cooking)
1 Tablespoon ketchup or 1 Tablespoon sugar (optional)
8 ounces or 1 cup of fresh baby spinach leaves
View the full recipe and instructions here!
Photo courtesy of Oven Hug
Monthly Challenge - Mindfulness Exercise
Monthly Challenge - Mindfulness Exercise
I'm sure you've already seen it, but in case you have not, here is the
Five Minute Journal
Practicing mindfulness is one of the ways we can stay in tune with ourselves and center our focus for the day. The Five Minute Journal makes journaling easy. It incorporates morning and evening entries every day, as well as weekly challenges.
Journaling is a great way to keep goals top of mind. In the spirit of sticking to New Year's Resolutions in an intentional way, let's do it on all levels: nutritionally, habitually, mentally.
I challenge you to journal at least once a day for the rest of January. Who knows, you just might love it and carry it into February!
Personal Piece
Personal Piece
Meet Your Health Goals in 5 Steps
Meet Your Health Goals in 5 Steps
Stick to the plan and you'll go far!
Stick to the plan and you'll go far!
Have you ever said to yourself, “I need to eat healthier next week” or made a New Year's resolution to lose weight? Were you able to stick with it for more than a week or a month? Do you know generally what to do, but doing it AND doing it consistently trips you up?
We have proven that healthy choices can be sustainable for years. We have the programs, accountability & support to get you there.
Join any of these 5 steps at any time that works for you or reach out for a consult to help you decide where to start.
Follow these 5 steps from starting fresh, strong goal setting to an accountability membership if needed and you will support your health goals in a sustainable way maybe this time – FOREVER.
If you need and want a full-time Board-Certified Health Coach to guide you through a diagnosis, concerning blood work, tiresome
weight gain or unexplained symptoms let’s talk! We have also developed this 5-step process to move you along successfully if you are not needing a full-time coach or want to try it on your own and get to know us.
With our programs, anything is possible!
Step 1: Start Fresh
Step 1: Start Fresh
You might have gotten off track over the holidays or are just feeling sluggish. Maybe you are curious to see what it is like to work with MD Health Coach Practice. This is the easiest place to start. Jump on board our robust 14-day Whole Food Reset. This app based tracking, done for you meal plans, recipes and so much more will guide you every step of the way.
Maybe this is all you need. Some clients do this 4x per year and it is the secret sauce that keeps them on track. Most need a little more and can choose Step 2…
Step 2: Build Great Habits
Step 2: Build Great Habits
Having a next step after getting it together for 14 days is a GREAT way to solidify your healthy habits. It can take at least 30 days to get habits to stick. This done for you 28- Day Mediterranean Dietary Plan is how you get this done. We provide the app for tracking, suggested menu plan, recipes and more to succeed. There is always a coach in the background that can see what you are up to and in-app messaging to a live coach is included.
See what’s next in Step 3 to keep your sustainable habits in check…
Step 3: Keep Moving Forward
Step 3: Keep Moving Forward
You might be cruising along in your healthy journey and maybe you meet some magical number on the scale, so you think you are all set, just to find out you gain it all back or lose focus and can’t quite remember what your resolution was in the first place.
Less than 3% of people write down goals. Those that do are up to 83% more likely to achieve them. It is hard to achieve long-term goals in the leftover bits of your day.
If this sounds like you, let’s sit down for a one on one 90-minute working session to craft your personal health road map. We will map out your 6-month, 3-month and 1-month goals, then lay out the steps together to get you there. We will send you on your way with a clear plan, action items and a full review of your health history so you know why it is important for your future. We find our clients motivated and excited with this plan in place.
Working with a coach increases your likelihood of long-term success by another 80%.
Step 4 keeps your goals top of mind to push on…
Step 4: Join the Community
Step 4: Join the Community
To keep you on track, join the monthly You Got This Membership to continue to have access to our meal planning app and more importantly, tracking and coach access. You have your goals from your road map session, you know what to do from clearing the decks and following the Mediterranean diet. This membership puts some bumpers around where to focus and keeps track of new goals as you move along the health spectrum. You can contact your coach, change up your dietary plan, ask for new recipes or troubleshoot an upcoming vacation. When you are wildly successful here, just keep on committing to yourself and leaning on the community.
If you need a bit more accountability, consider the Lifestyle Membership in Step 5…
Step 5: Extra Accountability
Step 5: Extra Accountability
This is our stepped-up plan. You get everything from steps 1-4, and we add in one 30-minute coaching session per month with a live coach. The Lifestyle Membership is a level of accountability that can really catch challenges before you reach them and customize and calibrate your next steps and goals.
We all want the shortcut or Easy Button to improve our wellness. And most admit any success is short-term. The only way for lasting health is to build new habits that we can stick with to create an overall healthier lifestyle. Our 5-Step Lifestyle Change offers tips and suggestions on what to change and you decide the level of support - from a self-guided journey to a fully custom plan as unique as you are. Make 2023 your best year yet!
Call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Thank you, as always, for being here!
Thank you, as always, for being here!
DECEMBER 2022 NEWSLETTER
DECEMBER 2022 NEWSLETTER
Happy Holidays!
Happy Holidays!
It's officially the Holiday Season. They say "it's the most wonderful time of the year," but you and I both know life gets so hectic with incoming family, meal-prepping, social events, gift planning, and more! And you're supposed to get ready to set New Years' Intentions?!
I'm here to help you feel more in control of the holiday season. Do you want to implement healthier habits come 2023? Well, everything you could want and need is heading your way, just keep reading!
Photo by Myriam Zilles on Unsplash
Latest News
Latest News
Let's Talk Pre-diabetes & Type 2 Diabetes
Let's Talk Pre-diabetes & Type 2 Diabetes
Prevention and Correction
Prevention and Correction
In an article by the Center for Science in the Public Interest, they report alarming figures regarding pre-diabetes and diabetes cases in the United States, as "1 in 2 adults have harmful blood sugar levels." More specifically, they cite 15% of adults in the US have diabetes, while 38% have pre-diabetes. Even more concerning, 80% of those with pre-diabetes do not even know they are at risk! These staggering numbers are cause for concern and analysis.
A study done by the Diabetes Prevention Program is the initial finding to suggest that Type 2 Diabetes can be both prevented and delayed. By comparing a diabetes drug called Metformin, a placebo, and an intensive lifestyle intervention, the latter reduced the risk of Type 2 Diabetes by 58%, compared to a 31% reduction with the drug, compared to the placebo. An additional analysis estimated that the risk of diabetes was lessened by 60% with a weight loss of solely 11 pounds. People who lost more weight AND met a weekly goal of 150 minutes of physical activity reduced their risk of diabetes by 90%.
I am always a proponent of food being medicine, and these findings only support the conversation surrounding proper health and nutrition. Adopting these healthy eating habits can change your life. My 28-Day Mediterranean Dietary Plan is a great way to reset and set yourself up for success as the New Year approaches.
Curious if you might have pre-diabetes? Check out my Self Tests page.
December Partner Highlight
December Partner Highlight
Patrick Chua: Farmer's Pet Insurance
Patrick Chua: Farmer's Pet Insurance
Photographs courtesy of Anthony Thornton
Owning a pet can bring so much joy to your life. Ever since we got our family dog, Hazel, she has been my little sidekick as I work from home and a loyal workout buddy, too!
Studies show pets not only increase mood, lower cholesterol, and ease depression but so much more (Flowers 2020). However, as much as animals take care of us, we need to take care of them too! Preventative care for our pets is an assured way to cover any medical needs that might arise. Allergies, medication, and injuries are just a few of the coverages provided under Pet Insurance.
We all treat our pets like family, so they should be cared for just the same.
Find out more here!
Recipe of the Month
Recipe of the Month
Chocolate Chia Mousse
Chocolate Chia Mousse
Let's get real, you love a sweet treat. Who doesn't?! Obviously, you should still enjoy sweets, but don't forget to be mindful of what ingredients you are consuming. Many holiday desserts call for crazy amounts of sugar, which not only increases your blood sugar levels, but has various other impacts; including increased risk of joint pain, aging, and heart disease due to inflammation (DerSarkissian 2022). Now that we're on the same page, let's get to the yummy stuff!
Serves 2
Serves 2
One can low-fat coconut milk
2 Tbls. Chia seeds
2-4 Tbls. raw 100% cacao
2-3+ pitted dates (optional for sweetness)
Place all ingredients in a blender and thoroughly combine for about a minute.
Place in a mason jar or two small dessert bowls and let rest for 10 minutes or overnight. Serve topped with toasted almonds, toasted coconut, banana slices, strawberry, whatever sounds good to you, or nothing.
Photo by Lilechka75
Personal Piece
Personal Piece
How Our Life of Convenience is Leading to Disease and Death
How Our Life of Convenience is Leading to Disease and Death
How many hours a day do you spend sitting, uninterrupted?
How many hours a day do you spend sitting, uninterrupted?
Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs. Obviously, the balance between movement and fuel has shifted dramatically over time, most notably since the technological revolution.
Unlike our ancestors, we no longer search for food. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more. We then go home and unwind on the couch, binge-watching our favorite shows. The hours begin to add up.
Maybe we make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired, and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even lead to earlier mortality?
Sitting and Premature Death
Sitting and Premature Death
That’s right…too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents similar health risks as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 percent! Even more surprising, too much sitting increases your risk of an early death regardless of your fitness level or other lifestyle habits.
But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behavior and thinning regions in the brain that is critical to new memory formation.
So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.
Tips to Sit Less & Live Longer
Tips to Sit Less & Live Longer
Take a look at this list to see where you might be able to improve you steps per day:
1) Fit in Exercise Whenever Possible
Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent bursts of exercise, like taking the stairs, can also be an excellent way to keep active.
Not sure where to start? My 14-Day Reset Program includes built-in movement every day so you aren't questioning what to do and you get your sweat on!
2) Move Every 30 Minutes
Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a time. Setting a timer on your phone can be a helpful reminder to take regular moments for movement.
3) Use a Fitness Tracker
Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving. My programs include access to Well World app tracking, so you can stay on top of your movement, and overall health goals!
4) Try a Standing Desk
As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.
5) Opt for Less Convenience
We live in a world of many technological conveniences, and yet, we take so many of them for granted -- and in some cases to our detriment. Turn back time and reverse the mortal clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of drive. Small activities can make a significant impact!
Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let's chat and get to the root of your health issues. Book an appointment with me, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.
Call us at (650)-464-6177 or email mdhealthcoachpractice@gmail.com to get in touch today!
Gifts for YOU!
Gifts for YOU!
Big Deals All Around: SBM Holiday Sale!
Big Deals All Around: SBM Holiday Sale!
Got 50 minutes to spare? SBM Group Fit is a private training facility offering nationality-recognized strength programs with TRX Suspension Training & NEW endurance/low-impact classes with the Rebounder (mini trampoline).
Join now and take advantage of their Holiday Sale! Purchase the Holiday Package (15% off a 10-class package) HERE.
From Dec 5th - Jan 31st, 2023 & Limit 1/person.
Next Level Nutrition - 6 mo. Membership
Next Level Nutrition - 6 mo. Membership
My best program ever is now available for 40% off! It has changed so many people's lives, and now is more
accessible and packed with more bonuses than ever before. This limited-time program ($3924 Value) includes:
- 12 Nutrition Coaching Sessions
- Free Added Goal Setting Session
- Free eBook: Reduce Your Toxic Load
- Prices rolled back to 2019
- Free Month for You and a Friend You Invite to Join
Offer is only available until 12/23, or if spaces fill up first! Don't miss the chance to make a change TODAY!
Thank you, as always, for being here!
Thank you, as always, for being here!
NOVEMBER 2022 NEWSLETTER
NOVEMBER 2022 NEWSLETTER
Fall Incoming!
Fall Incoming!
I truly love the fall time here in Menlo Park. Walking Hazel (pictured left) in the neighborhood and seeing the fall leaves change is so comforting, and the colder weather makes me want to cuddle up with a good book in the warmth of my home!
With season changes come seasonal meals, which is the inspiration I need to dip into new recipes and remake past favorites. New meal ideas, nutritional research, and activities to come!
Latest News
Latest News
Mediterranean Diet Benefits
Mediterranean Diet Benefits
Recommended Dietary Plan for Life
Recommended Dietary Plan for Life
In January of this year, US News & World Report rated the best diets in 2022: the Mediterranean diet ranked #1 for the fifth consecutive year. For this reason, and many more, it is important to understand the factors behind the recommendation and why it works.
"A large body of research data suggests that traditional dietary habits and lifestyle unique to the Mediterranean region (Mediterranean diet, MD) lower the incidence of chronic diseases and improve longevity" (National Library of Medicine). The Harvard Diet Review of the Mediterranean Diet also mentions "a study of nearly 26,000 women [that] found that those who followed this type of diet had 25% less risk of developing cardiovascular disease over the course of 12 years" (2018). A focus on a plant-based diet, as well as daily movement for anywhere from 20-30 minutes at least, can greatly improve your well-being.
Look to incorporate more fruits, veggies, and whole grains, and cut out refined sugars, saturated fats, and calories. Adopting these healthy eating habits can help you improve your overall health, as reported in a Harvard Health Study in 2021.
Wanting more? Learn more about my 28-Day Mediterranean Dietary Plan here: https://www.michelledewolf.com/programs.
November Partner Highlight
November Partner Highlight
Just in time for holiday photos!
Just in time for holiday photos!
Photographer Anthony Thornton captures real moments of families as they live their lives. He does this in documentary style sessions and also more guided lifestyle sessions. Every client walks away with beautiful, one-of-a-kind images that are ready to be framed for your home or put into a uniquely designed photo album.
Recipe of the Month
Recipe of the Month
Roasted Autumn Salad
Roasted Autumn Salad
What better way to jump into the new season than to make my colorful Roasted Autumn Salad. Seasonal eating is a sustainable way to get your local fruits and veggies in while they are fresh and full of nutrients. Incorporating seasonal ingredients help to switch up your diet and flavors in a fun and healthy way!
Serves 6
Serves 6
2 large beets (yellow and/or red)
1 medium butternut squash
1 lb. brussels sprouts
Olive oil
Salt and pepper
Zest from 1 orange
2 tsp. Lemon juice
3 Tbsp. olive oil
Preheat oven to 400 degrees with a large cast iron skillet on the bottom rack
Rinse, scrub and peel beets, chop into 1 inch pieces
Peel butternut squash, chop into 1 inch pieces
Toss all with olive oil, salt & pepper in large bowl and place in mostly single layer on foil lined half sheet to roast for 35-45 minutes.
Meanwhile, half brussels sprouts lengthwise and toss with olive oil, salt and pepper. Using an oven mitt, remove heated cast iron skillet and place brussels sprouts in a single layer. Roast for 15 minutes, then toss so they brown all over. Cook another 10 minutes or so to your liking.
In a small jar combine 3 Tbsp. Olive oil, lemon juice, orange zest and a pinch of salt. Shake to combine, taste and adjust as necessary.
Toss roasted vegetables together with vinaigrette in large serving bowl.
*May also serve over quinoa or a bed of greens
Personal Piece
Personal Piece
Happiness Checklist
Happiness Checklist
How happy are you really?
How happy are you really?
My walks with Hazel give me tons of happy (usually). What makes you happy and how can you tell you are happy?
It might be a simple question, but for many people, happiness feels like an impossible goal to reach. In fact, studies show that only about one in three people consistently identify as “happy.”
If that seems a bit depressing, rest easy. The steps to living a happier life are easier than you think. And no, those steps don’t involve winning the lottery. Believe it or not, most lottery winners have the same level of happiness they had before hitting the jackpot. Researchers call this the “hedonic treadmill” in which we repeatedly adjust to a base level of happiness even if our external circumstances change. Crazy right?!
Happiness Comes From Within
Happiness Comes From Within
The simple truth is that living a happier life starts from within. Becoming happier involves a change in our internal circumstances. That may sound a bit far fetched, but the science of happiness has found consistent patterns in people who live their lives with joy.
And there’s a lot of motivation to join those happy people. In addition to making our days more pleasurable, happiness offers many health benefits, including:
- A lower heart rate and blood pressure
- A stronger immune system
- Lower levels of the “stress hormone” cortisol
- A better response to pain
Happiness Checklist
Happiness Checklist
Take a look at this happiness checklist to see the areas of your own life that could provide a happiness boost:
1) Is your gut happy?
When we say happiness starts from within, we mean it literally. More research is finding that our gut bacteria has a profound influence on our moods. Researchers call this dynamic the “gut-brain-axis.” In simple terms, when our gut is inflamed, we can experience increased levels of anxiety and depression. That’s because your gut contains microbes that produce substances that control your mood - serotonin is a good example of a substance that is produced in your gut. In addition, your gut and your brain are connected by a complex network of nerves.
Some dietary changes can improve your gut health and your mood. Focus on high-fiber whole foods, foods with plenty of Omega-3 fats, and fermented foods (Fermented foods can positively influence your brain activity!).
Jumpstart your gut health journey with my simplified 14-Day Reset Program!
2) Are you around other happy people?
You really can catch a good mood. One study found that happiness can go viral. In other words, being around people who are upbeat and feel good about their lives can impact your own happiness levels, The study didn’t just consider the impact of the moods in your immediate family, but also your neighbors. And being around a happy person can quickly multiply since your own increased happiness can influence those around you. The whole process is not unlike a cold - but much better!
3) Do you get a regular dose of Vitamin N (for nature)?
Spending time in natural environments boosts happiness levels in several ways. Interestingly, this effect has been shown to be stronger in women than men, and stronger in older adults than their younger counterparts.
4) Are you balancing movement and rest?
You probably know that exercise releases feel-good endorphins that improve your mood. However, you may not realize that you don’t have to make a big commitment to fitness in order to feel the impact of movement. In fact, endorphins can kick in quickly. One study found that it only takes 20 minutes of walking outside to experience a boost in your mood.
It’s important to note that rest is just as important as exercise. Sleep’s effect on our brain helps us to focus on the positive, and being sleep-deprived makes us more sensitive to negative emotions. In another study, researchers found that people who don’t get enough sleep recall unpleasant memories much more quickly than people getting enough sleep.
Does this resonate with you? Sign up for 1:1 coaching to solve your sleep and motivation issues!
5) Do you help others?
Acts of kindness are another way that happiness spreads. In other words, by making others happy, you can feel happier. Doing something nice for someone else, whether it’s donating to charity, volunteering your time, or simply holding the door for an older person, makes us feel better about ourselves. And if you think you’re too busy or too stressed to donate your time, consider this: One study found that 78 percent of people who volunteer say it lowers their stress levels. And in another study, people felt happier after buying something for someone else than they did after treating themselves!
6) Can you forgive?
Forgiving others may ultimately be a kindness to yourself. By forgiveness, we don’t necessarily mean letting bad behavior slide or turning into a pushover. Instead, focus on letting go of resentment and anger. Those negative emotions are not helping you, and often can keep you stuck in the past instead of moving forward. And studies show that a more forgiving attitude can lead to multiple physical and emotional benefits.
7) Are you grateful?
Being grateful for what we have also increases happiness levels. It makes perfect sense if you think about it. For example, if you keep a gratitude journal, you will look for things you’re grateful for to record in it throughout the course of your day. Over time, you’ll find yourself focusing on the positive.
How did you do? Are you interested in improving your happiness levels? As you can see, living life happily requires a holistic approach. If you’d like to work together for a happier, more fulfilling life, book now on my website and let’s do this together. Science and nature are a powerful combination!
Events and More!
Events and More!
Trick or Treat Yourself to Sweet Menopause Tips!
Trick or Treat Yourself to Sweet Menopause Tips!
Watch my latest webinar:
Watch my latest webinar:
On October 19, me and Naturopathic Doctor Dr. Mona Fahoum put on a Menopause & Sleep Webinar, in which we discussed all things Menopause and how intimately sleep can affect our hormone balance and symptoms. You're not alone in the symptoms you experience while going through Menopause.
(75% of women going through menopause experience night sweats, hot flashes, and sleep disturbances) Zouboulis 2022.
Diet and supplementary changes can help support healthy hormones and circadian rhythms. Learn more here.
Ladies Night - November 17
Ladies Night - November 17
Join me and SBM Group Fit on Thursday, November 17 at 6PM for Ladies Night! Instructors Ilissa Louth and Angela Mercado will be teaching a bounce class that is sure to be full of sweaty fun! I will be raffling off a 14-Day Reset Program, as well as a 28-Day Mediterranean Dietary Plan, so don't miss it! Spots are limited so sign up now!
Thank you, as always, for being here!
Thank you, as always, for being here!
Our Latest Blog Entry
Our Latest Blog Entry
October 1, 2022
I am super excited to share my October Newsletter with you all! Be-leaf in yourself and fall into healthy habits!
Want to read and download for later?
https://drive.google.com/file/d/1lwJHxxUFoQaB5NVY6NvFEp_RHqCER_VO/view?usp=sharing.
If you want to read more on the Harvard Health article:https://news.harvard.edu/gazette/story/2022/09/researchers-report-dramatic-rise-in-early-onset-cancers/
Book a consultation with me:
https://michelledewolf.intakeq.com/booking
My latest Webinar: Time for a Nutritional and Lifestyle "Reset"?
https://www.youtube.com/watch?v=cb6PN7jP3I4&list=PLBex5OEekcZ1Aq1MTAcSYttSr9DehULA8.
My 14-Day Reset Program,: