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Michelle DeWolf Health Coach Newsletter

An ongoing series of informational entries

DECEMBER 2022 NEWSLETTE​R

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. 

A measure of your average blood glucose levels for the past 2-3 months.

A check of your fasting blood glucose levels.

A test of your blood glucose levels before drinking 

a specialized sweet drink and two hours after.

November 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

Sugar-Free 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 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

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!

My Best Deal Yet!

Next Level Nutrition - 6/mo. Membership

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!



NOVEMBER 2022 NEWSLETTE​R

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: https://www.michelledewolf.com/programs.​

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?

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,:

https://michelledewolf.com/programs.