Shopping Cart
Your Cart is Empty
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Michelle DeWolf Health Coach Newsletter

An ongoing series


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 Food Groups & Education

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:

  1. Eat a variety of foods.
    1. Every meal you should be looking for the big three: a healthy fat, complex carbohydrate, and a protein. 
    2. Be sure to include color in your meal! Literally, TASTE THE RAINBOW. 
    3. Try to fill half your plate with veggies to get much needed fiber.
  2. Be aware of what you are putting in your body.
    1. 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.
  3. Hydrate!
    1. 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!
  4. Stay active.
    1. Whether it is a daily walk, or taking up a new extracurricular, keeping your mind and body agile boosts overall well-being.
  5. Find happiness.
    1. 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

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

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

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

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

Recipe of the Month - Mock-tails!

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!


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

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!

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!

Register Here

Personal Piece

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

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.

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 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

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. 

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 [email protected] to get in touch today!

Thank you, as always, for being here!


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!

Latest News

Is Insulin Resistance Slowing Down Your Health Goals?

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

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!

Here's where you can find more about Kimberly:

SF Law:

Recipe of the Month - @paigelindgren  recipe

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

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!

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

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

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

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

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

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

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.

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.

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. 

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 [email protected] to get in touch today!

Thank you, as always, for being here!


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

Habits vs. Routines

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!

January Partner Highlight

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.

Here's where you can find her online:

IG: @ovenhug

FB: Oven Hug

Pinterest: @OvenHug

Email Newsletter

Recipe of the Month - Bita Arabian

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

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

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

Meet Your Health Goals in 5 Steps

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

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

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

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

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

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 [email protected] to get in touch today!

Thank you, as always, for being here!


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! 

Latest News

Let's Talk Pre-diabetes & Type 2 Diabetes

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. 

Photo by Myriam Zilles on Unsplash

December Partner Highlight

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

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

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

How Our Life of Convenience is Leading to Disease and Death

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

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

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 [email protected] to get in touch today!

Gifts for YOU!

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!

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.

Thank you, as always, for being here!


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

Mediterranean Diet Benefits

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:​

November Partner Highlight

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

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

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

Happiness Checklist

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

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

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!

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!

Trick or Treat Yourself to Sweet Menopause Tips!

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.

Thank you, as always, for being here!

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?

If you want to read more on the Harvard Health article:

Book a consultation with me:

My latest Webinar: Time for a Nutritional and Lifestyle "Reset"?

My 14-Day Reset Program,: